Happy Beautiful Wednesday!
I hope you're having a good week!! Are you exercising?! :D Have you been doing the exercises I posted on Monday?! Hopefully you have done the routine once or twice by now! If not, it's not too late to start!! Remember to do the routine 3 times this week :)
Today I'm posting some valuable information on supplements! We need nutrients to function and it's definitely better to get them through foods but sometimes we need the extra help ;) A multivitamin might cover some of the bases, but depending on your lifestyle, it's probably not enough.
The following information is from the 2015 Women's Health Training Guide...
Your ideal nutritional blueprint is as unique as your DNA. Sure, it depends on your body chemistry but also on how often you exercise, which foods you won't eat, even where you live. Follow these guidelines, based on which type of lifestyle you most closely follow, to help fuel your body and mind :D
Are you THE FITNESS BUFF?
Working out for more then 1.5 hours at a time depletes your nutrient stash.
You might be missing IRON.
It's found mainly in meats and beans, and you need 18 milligrams per day of this micro mineral that helps transport oxygen to cells. Low levels of iron can sap your energy and lead to headaches.
Find it in food. Three-fourths of a cup of fortified cereal has a day's worth. A cup of soybeans has 8.8 milligrams; a cup of lentils has 6.6 milligrams.
Supplement: Always consider your diet first. But if you opt for a pill, buy gut-friendly "elemental iron," because too much can lead to constipation.
Are you THE DESK JOCKEY?
This means you, cube dwellers. But you also need to pay heed if you live north of Atlanta.
You might be missing VITAMIN D.
Hard to find in foods, it's also produced naturally in the body when sunlight hits your skin (so colder northern climates could mean less D). Getting 600+ IU per day can help the body fight infections, build strong bones, and prevent depression.
Find it in food. A three-ounce serving of salmon has 447 IU; 1 cup of milk has up to 124 IU; 1 egg has 41 IU (the D is in the yolk).
Supplement: Food alone won't help the D-deficient. Look for easy-to-absorb daily D3 cholecalciferol supplements of up to 2,000 daily IU.
Are you THE VEGETARIAN?
Congratulations the produce is loaded with nutrients! Except for 1 biggie.
You might be missing VITAMIN B12.
Virtually nonexistent in plant foods, it keeps blood and nerve cells healthy and can help protect your brain and muscles. Not getting the recommended 2.4 micrograms per day could leave you feeling weak and tired.
Find it in food. Dairy foods and eggs contain a bit of B12; fortified soy products or cereal can give you your full daily value.
Supplement: Look for a daily methylcobalamin tablet (it's the active form of B12).
Are you THE GLUTEN-FREE PERSON?
If you're off wheat for good, you could be missing some key nutrients.
You might be missing MAGNESIUM.
Whole grains are packed with the mineral, which is important for bone and heart health. Up to 320 milligrams per day also helps your body absorb calcium and potassium, regulate blood sugar, and control blood pressure.
Find it in food. A half-cup of edamame contains 50 milligrams; a half-cup of black beans packs 60 milligrams.
Supplement: If you skip all wheat, rice, and fortified cereals, look for a daily magnesium citrate supplement.
Are you THE FUTURE MOM?
You can prep your body for a drama-free pregnancy (even 1 that's many years away).
You might be missing FOLATE.
Mostly found in leafy greens, this B vitamin helps shield against brain and spine birth defects. You should get 400 to 800 micrograms every day.
Find it in food. A half-cup of cooked spinach packs 121 micrograms; a cup of shredded romaine has 60 micrograms.
Supplement: Look for 5-methyltetrahydrofolate or L-methylfolate on the label.
*By Malia Jacobson
I hope this information gives you a better understanding of which supplements you should and shouldn't be taking on a regular basis. Remember, taking supplements can help but they don't replace the nutrients you get from real food :)
If you have any comments or anything you'd like to add, I would love to hear from you!!
Bring it on :D
Keep exercising! Woot Woot!!
Drink Drink Drink water!
Have a healthy day!
See you on Friday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist