The Importance of Vitamin D during a Workout

Your diet needs to include fish oils, cheese, eggs yolks or milk to get the Vitamin D it needs to support bone health. Strong bones help you avoid injury from working out. Most people can get Vitamin D by being outside in the sun for just 15 minutes each day but some people have a deficiency. Your doctor can do a simple blood test to see if you are at risk for a deficiency. Vitamin D deficiency can lead to osteoporosis in adults or rickets in children. Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can lead to calcium deposits in soft tissues such as the heart and lungs. This can reduce their ability to function. Kidney stones, vomiting, and muscle weakness may also occur if you have too much vitamin D. 

The Importance of Vitamin A during a Workout

This vitamin can be found in yellow and green vegetables, sweet potatoes, carrots, spinach, apricots and egg yokes. Our bodies use vitamin A to strengthen our tissues and membranes. Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses.

The Importance of Strength Training

Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes strength training. There are numerous benefits to having a regular training program, particularly as we age. Strength training can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, such as:

  • Arthritis - Tufts University conducted a study with older men and women that had moderate to severe osteoarthritis. After a 16 week program, their pain decreased by 43%, muscle strength increased along with general physical performance. In fact, exercise was just as potent, if not more potent than the medications they had been given! Similar effects have been seem with rheumatoid arthritis.
  • Diabetes - 1 in 10 adults suffer from Type 2 diabetes. The Center of Disease control is estimating that by 2050, that number will increase and be closer to 1 in 5 people! For the past forty years, diabetes has steadily climbed! In addition to being at a great risk for heart and renal disease, diabetes is the leading cause of blindness in adults. Studies have shown that adding strength training has a profound impact on helping people manage their diabetes. A recent study using men and women that lasted 16 weeks showed dramatic improvements in glucose control that was comparable to taking diabetes medicine. The results also concluded that the participants were stronger, gained muscle, lost body fat, were less depressed and had more self-confidence. Strength training helps you to control your diabetes because muscle is the body's largest reservoir of tissue and requires glucose uptake from your blood. It also increases the body's insulin sensitivity.
  • Osteoporosis - Post Menopausal women can lose 1-2% of their bone mass annually. Men also lose bone mass and account for 20% of the 2 million people with osteoporosis. Your bones continually monitor the mechanical stress you put on them. Bone mass is a use-it-or-lose-it kind of thing, just like muscle. When muscle pulls on bone, the bone responds by growing. Strength training increases bone density and reduces the risk of fractures.


The Importance of Vitamins During a Workout

Vitamins are important to our bodies, especially when we work out. They act as co-factors for producing energy, burning fat and digesting nutrients. Be sure to pick a multivitamin or whole foods to maintain optimal levels of energy.
The easiest way to ensure that your body is getting all of the essential nutrients it needs is by taking a multivitamin supplement everyday. This is especially true if you working out on a regular basis because it is important that your body receives the nutrients required to be beneficial. 
Why?  Simply because exercising, although very beneficial to our bodies, can also be taxing. For this reason, we need to be eating a well balanced diet and developing healthy habits were possible. Yet, time constraints does not always make this possible. This is where multivitamins become important tools to offset the times we do not eat healthy.

The Importance of Vitamin B during a Workout

You can find this vitamin in bananas, beans, turkey and tuna. Vitamin B is a group of water-soluble vitamins which means they are not stored in the body and need to be replenished every day. Our body uses Vitamin B to metabolize proteins, fats and carbohydrates which give you the energy you need to work out! The B vitamins work together to boost metabolism, enhance the immune system and nervous system, keep the skin and muscles healthy, encourage cell growth and division, and other benefits to your body. Brewer's yeast is one of the best sources of the B vitamins. 

The Importance of Vitamin C during a Workout 

The best source of Vitamin C is orange juice, broccoli, and brussels sprouts. Our body does not product Vitamin C so it is important to add some into your diet daily since it strengthens our blood vessels, tendons, ligaments and bones. Vitamin C is an antioxidant. Antioxidants are substances that may protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Vitamin C is important for your skin, bones, and connective tissue. It promotes healing and helps the body absorb iron.
Vitamin C comes from fruits and vegetables. Good sources include citrus, red and green peppers, tomatoes, broccoli, and greens. Some juices and cereals have added vitamin C. 

The Importance of Vitamin E during a Workout 

Be sure to eat almonds, sunflower seeds, peanut butter, broccoli, spinach, avocados, mango or kiwi to get this vitamin into your diet. Vitamin E is an antioxidant that protects your body tissue from damage.  Some people use vitamin E for treating and preventing diseases of the heart and blood vessels including hardening of the arteries, heart attack, chest pain, leg pain due to blocked arteries, and high blood pressure. Vitamin E is also used for treating diabetes and its complications. It is used for preventing cancer, particularly lung and oral cancer in smokers, colorectal cancer and gastric, prostate, and pancreatic cancer.

  • Obesity - strength training is crucial to weight management. Individuals that have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is extremely helpful for weight loss and long-term weight control. Strength training is better than cardio at whittling intra-abdominal fat which is often associated with diseases like diabetes and cancer. Plus, your muscles will still keep chomping away at calories even when you are not working out!
  • Depression - After exercising, people feel better due to a helpful chemical change in the brain. Plus, when you feel stronger, your self-confidence and self-esteem improve which has an impact on your overall quality of life.

Be sure to fuel your workouts properly. Too many people try to cut back on calories and eliminate much needed protein. This is counter-productive because you will lose muscle along with the fat you are trying to lose. It is important to follow a low-glycemic index lifestyle plan that includes sufficient amounts of protein for your size and build.

Heart Disease #1 Cause of Death in the USA. Are You At Risk?

Heart Disease is the number one cause of death in the United States according to the center for disease control. Every 25 seconds, an American has a coronary event and about every one minute, someone will die from one. The good news is that coronary heart disease can be reduced by taking preventative measures. If you know the signs and symptoms of heart attacks, a more positive outcome is possible.
Risk factors associated with heart disease include high cholesterol, high blood pressure, obesity, diabetes, tobacco use, and an unhealthy diet. You can visit the American Heart Association's website at to find out more information.

People often think that heart attacks come on suddenly but most start slowly with mild pain or discomfort. The signs of heart attack include:

  • Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness, or pain.
  • Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw, or stomach.
  • Shortness of breath. May occur with or without chest discomfort.
  • Other signs. These may include breaking out in a cold sweat, nausea, or light-headedness.

One of the best ways to fight heart disease is to have a healthy diet and lifestyle.

The following are recommendations for eating heart healthy:

  • Choose lean meats and poultry without skin and prepare them without added saturated and trans fat.
  • Select fat-free, 1% fat, and low-fat dairy products.
  • Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
  • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 mg of cholesterol each day.
  • Cut back on beverages and foods with added sugars.
  • Select and purchase foods lower in salt/sodium.
  • If you drink alcohol, drink in moderation. That means no more than one drink per day if you're a woman and two drinks per day if you're a man.
  • Keep an eye on your portion sizes.

One of the most important steps to being heart healthy is physical activity! Aren't you glad you had your 30 minute workout this week?