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So VITAMIN B unlike vitamin C or E, isn’t a single vitamin. It’s made up of a bunch of vitamins that are called the B vitamins, or the vitamin B complex.
The B vitamins work together to increase your metabolism and energy, and decrease stress, depression and heart disease. A lack of vitamin B in your diet will leave you feeling so tired that you can’t function properly, as well as make your mouth and tongue red, swollen and cracked– no fun!
Meet the B Vitamins:
- B1 (Thiamine) – Helps metabolize carbohydrates into glucose. Found in whole-grain cereals, bread and brown rice.
- B2 (Riboflavin) – Breaks down carbs, fats and protein. Sources include milk eggs and cheese.
- B3 (Niacin) – Lowers cholesterol and keeps skin healthy. Found in protein-rich foods such as fish, eggs, meat and potatoes
- B5 (Pantothenic Acid) – Keeps your central nervous system healthy and fights allergies and fatigue. Found in meats, legumes and whole-grain cereals.
- B6 (Pyridoxine) – Like B2, B6 breaks down carbs, fats and protein. Also helps produce red blood cells. Found in avocados, bananas, soybeans and fish.
- B7 (Biotin) – Keeps your hair and nails healthy. Good sources include cauliflower, mushrooms, oatmeal and rice.
- B9 (Folic Acid) – Important for pregnancies cuz it protects against birth defects. Found in leafy, green veggies, orange juice, whole grains and beans.
- B12 (Cyanocobalamin) – Helps make all the blood cells in your body to prevent anemia a blood disorder that makes you feel weak and tired. Rich sources of B12 include meat (especially liver and shellfish), poultry, egg yolk and milk.
EAT YOUR FIBER!!
**To keep toxins moving through the colon the average adult needs to eat 25-30 grams of fiber daily. Whole fresh fruits and vegetables are
excellent sources of fiber. Try eating more of these High Fiber Super-Stars!!
Interesting WATER Facts:
One glass of water shuts down the midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.
The lack of water is the #1 trigger of daytime fatigue.
A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen , or on a printed page.
Drinking 5 glasses of water daily decreases the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.
75% of Americans are chronically dehydrated; this likely applies to half the world population.
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one’s metabolism as much as 3%.
Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.
DRINK YOUR WATER!!!!
Stressed? Try eating Sunflower or Pumpkin Seeds!
If you’re a stressed eater, try sunflower or pumpkin seeds. They are lots of chewing and not many calories. Just don’t spit the seeds on the floor 🙂
What’s up with WATERMELON!?!
Watermelon is a natural diuretic. It has more Lycopene than tomatoes. Lycopene has been shown to aid in protecting against certain caners. Watermelon has also ben helpful in alleviating depression! Eat up some watermelon this summer!!!!
What items you should ALWAYS buy ORGANIC!
Buying organic produce will help you avoid ingesting pesticides. Thin-skinned fruits and veggies have higher levels of pesticides in them. If possible, buy orgranic peaches, apples, strawberries, pears, bell peppers, celery, nectarines, cherries, lettuce, and grapes to reduce pesticide ingestion.
Add a Little SPICE to your Diet!!!The Journal of Obesity found that participants in a double-blind weight loss trial who took supplements containing spicy extracts lost more weight than those who took the placebos. Spicy foods can stimulate body temperature and circulation, which can induce sweating and raise metabolism. Another plus to eating spicy foods– Eating spicy foods may naturally limit food intake. Eating spicy foods can increase your feeling of satiety and prevent you from overeating. The spicy food leaves a burning sensation in your mouth. Many people wait until that “fire” in their mouth is put out before eating anymore of the spicy food. By the time the stomach had a chance to communicate a feeling of fullness to the brain which decreases hunger signals. **People who should avoid spicy foods include people who suffer from chronic heartburn, people who have ulcers, or other intestinal problems.
10 Snacks for a Sweet Tooth!
Craving something sweet?!?! Choose one of these low cal sweet alternatives to satisfy that craving if need be!!
1. 2 Fig Newtons (110 calories)
2. 1/2 cup Total cereal with 1/2 cup non-fat milk and 10 raspberries (125 calories)
3. 1/2 cup sliced strawberries with 1/2 cup non-fat plain yogurt (100 calories)
4. Frozen fruit bar (110 calories- check label)
5. Baked apple: Core medium apple; mix 1/4 cup cooked brown rice with cinnamon and 1 tablespoon raisins and stuff into the center of the apple. Bake @ 350 degrees until tender (150 calories)
6. Lindt chocolate ball (70 calories)
7. Fudgsicle (100 calories)
8. 1/2 cup sorbet made with real fruit (look for brands with 100 calories per 1/2 cup)
9. Whaguru Chew (150 calories- available @ natural food stores)
10. 1/2 cup pudding, low-fat (100 calories)
OR! Have a Shakeology Shake!! See the recipes under my Shakeology tab.
Order Shakeology at: www.myshakeology.com/teenamarie03
Curb your hunger BEFORE and BETWEEN Meals!
Snack on low calorie, high water content veggies, such as greens, carrots, tomatoes, and cucumbers!
Top 10 Superfoods
Are you aware of all the awesome health benefits cinnamon has??
Studies have shown that cinnamon has anitfungal, anitbacterial, and antiparasitic properties. It also has anti-inflammatory properties. Cinnamon may also help people with Type 2 Diabetes control blood sugar. It may significanlty lower LDL or “bad” cholesterol, total cholesterol, and triglycerides (fatty acids in blood). It is also a great source of dietary fiber, iron, and calcium. Doctors have also conducted studies that showed that smelling cinnamon actually improves memory and performance on certain tasks.
I substitute my cream in my coffee with cinnamon each morning. It’s just the right thing to make my coffee taste flavored and I cut back on the calories cream adds to my coffee!
Try it out!!
Make a Weekly Meal Plan!
Planning will help you avoid the trap of impulsive food buying. Pre-plan a well-balanced diet containing lots of healthy and clean foods.
This also helps alleviate stress and keeps you from grabbing a quick meal when you are busy.
I personally have recipe cards that I alternate throughout my week for dinners.
I find healthy recipes and commit to only eat those for my dinners.
I select the recipe cards and put them in order Sunday-Saturday.
Craving a Snack? GO NUTS!!Eating one or two ounces of nuts daily is associated with reductions in heart disease and cancer risk. A recent study out of Harvard University shows that eating nuts is associated with lower body weights. So what are the healthiest nuts to snack on? Let’s find out!
1. WALNUTS- (185 calories per 14 halves or 1 ounce)
These offer a significant amount of Omega-3 fat acid.
2. ALMONDS- (23 nuts= 162 calories)
These contain 37% of your daily value of Vitamin E.
3. PECANS- (19 halves= 193 calories)
Pecans contain more antioxidants than any other tree nut!
4. PISTACHIOS- (49 nuts= 157 calories)
These are rich in antioxidants that are linked to healthy vision.
Pack a little bag of your favorite of these to go in your work bag or purse. They make a great healthy snack 🙂
Stop Smoking and Start getting Smokin’ Hot!!
Making positive lifestyle changes can add years to your life. A study of Harvard alumni found that those who stopped smoking lowered their mortality rate by 41%. Those who began a moderately vigorous exercise program lowered their mortality rate by 23%. Make the change!! It’ll be worth it in the end!
Yogurt– Does a Body GOOD!
Yogurt can make your gut HAPPY!! Let’s get one thing out of the way first: when we talk about yogurt, we mean real, unadulterated yogurt with live, active cultures. Skip the sugary, flavored yogurts, and go for plain. If you like yogurt with fruit in it, you can throw some fresh or frozen fruit into your cup of healthy, plain yogurt.
A Tufts University review found that yogurt with active cultures can help with lots of gastrointestinal woes, including lactose intolerance, constipation, diarrhea, colon cancer, and inflammatory bowel disease.
A daily serving of yogurt is a huge thank you gift to your intestines.
Staying hydrated throughout our day helps cleanse your system. Make sure you are drinking enough water throughout your day. I strive to drink 8 glasses a day! I also drink a full 8 oz glass of ice water as soon as I get up in the morning to kick-start my metabolism!
Here is a great app that I use. Even though I know I want to consume all my water, the visual reminder helps– especially on busy days!
The app is called “Drink Water”. It’s FREE check it out!
Reduce your Refined Sugar Intake!!!
Sodas are the largest source of refined sugars in the average Americans diet. To cut back on refined sugar intake watch for these words: SUCROSE, GLUCOSE, DEXTROSE, FRUCTOSE, CORN SYRUP SWEETENERS, MALTOSE, and LACTOSE on food labels. Refined sugars cause internal imbalances in pH levels making
your body more acidic. Your body tries to fix this imbalance naturally by
drawing on the minerals from within our body. This results in minerals such as calcium being taken from the teeth and bones which ultimately leads to tooth
decay or osteoarthritis.
CUT THAT SODA OUT OF THE EQUATION ALL TOGETHER– It’s doing nothing for you NUTRITIONALLY!
Ways to Avoid Snacking at Night:
Brush your teeth early in the evening rather than just before bed. It keeps you from snacking if you’re not really hungry.
Monitor your hunger patterns. Choose a bedtime that’s early enough to keep you from after-dinner snacking. Stick to that bed-time. If you must snack before bed, have a something small and healthful. Maybe a tiny portion of whole grain cereal with milk or a few almonds.
Mayo vs. Mustard:
Grabbing a Sandwich for Lunch?!? Hmm.. are you going to get MAYO or MUSTARD?
Let’s weigh our options!
Mayo is typically 70-80% fat – that includes artery clogging saturated fats.
Mayo (1 tbsp.)= 90 calories and 10 ngrams of fat
Yellow Mustard (1 tbsp.)= 5-10 calories (depends on brand) and less than 1 gram of fat!!
Lesson Learned: Try to limit that Mayo intake and choose MUSTARD whenever possible!
Next time you make a veggie soup, make sure to add one extra delicious ingredient- SWEET POTATOES!!! When you add sweet potatoes to your soup you infuse the broth with hearty servings of vitamins A, B6, and C, potassium, copper, manganese, iron, and fiber. Sweet potatoes also contain sporamins, which are unique root storage proteins that have antioxidant properties and help increase your immune system 🙂