What are the Best Food Sources of Vitamin D?

Vitamin D deficiency is one of the most common deficiencies in many developed countries. It is estimated that in the US, nearly 50 percent of residents are deficient in vitamin D. Extreme levels of deficiency can lead to bone related diseases such as rickets in children and hip fractures and osteoporosis in adults. Common symptoms of minor levels of deficiency are fatigue, depression and various other hormonal issues.

Vitamin D deficiency is as common as it is for several reasons. The first is that were not getting as much sun as we used to. In developed countries, many of us now lead sedentary lives and spend most of our afternoons in indoor work environments. Because sunlight is the primary means through which we get vitamin D, deficiency has become increasingly common as a result.

The second problem is were not getting enough vitamin D from our food. Only a relatively small number of foods contain vitamin D, so its actually quite easy to become deficient if youre not getting regular portions of these food groups. Below are some of the best food sources of vitamin D.

Food Sources of Vitamin D

Fish and Fish Oils

Fatty fish and various types of fish oils are some of the best sources of vitamin D. Salmon and Mackerel are especially good sources. The best natural source of vitamin D, however, is cod liver oil, which contains almost 1,500 IU of vitamin D per serving.

Milk, Cheese, Butter and Other Dairy

Cheese, butter and raw milk especially are great sources of vitamin D. Conventional milk loses much of its vitamin D content through the pasteurization process, but many milk products are now fortified with vitamin D3, so they can be good sources as well.

Fortified Foods

Because vitamin D deficiency is now so common, more and more foods are beginning to be fortified with vitamin D. If you choose to eat fortified foods, look for those with vitamin D3 rather than D2, as D2 is a form not generally used by mammals.

Weight loss tips New insights

Welcome to more weight loss tips guides more diet tips to help you in your quest to learning more about losing weight!  Make it one a week or more!  One pound a week is not much to ask.  If you are doing this you will have lost fifty-two pounds in a year!  That is a real achievement which is worth a lot.  If you’re weight loss tips are not helping you to achieve at least this figure then start being more strict with yourself around how you are losing the weight. Fat loss is a challenging road but a rewarding one in the long term, be disciplined and stick to the weight loss tips here and you’ll see great results.

Buy some excellent measuring equipment. You need to know that what you’re going to weigh in at is an accurate representation of where you are. Otherwise how will you accurately chart how quickly and efficiently you are losing weight? It will be impossible. Give yourself the peace of mind of knowing that your scales are the best money can buy and won’t be lulling you into a false sense of security.  Don’t listen to everyone.  Sometimes doctors and physicians are grossly overweight or in bad shape themselves when they give you weight loss tips. Some people think this is hypocritical. It is.  If anyone tries to give you advice when they are overweight themselves, then they should take their own advice before dealing it out to other people! Do not listen to those who are too weak to discipline themselves into taking their own diet tips.  Chart your progress.   Make sure that you do this regularly and consistently. It’s the best way to get a real idea of whether you are going to hit your targets or not.  Make a wall chart, do a reward system. One great tip is to buy two fishbowls and a pack of poker chips.  Let each chip represent a unit of weight that you would like to lose.  Count out the poker chips and place them in one bowl.  Label this bowl start.  Label the empty bowl finish.  Each time you lose a unit of weight (pound or kilo), move a chip from the start bowl to the finish bowl.  You will be very excited when your two bowls are exactly the same, marking the half way point to your goal!  Stick with it, and youll make your goal!

Good luck with your weight loss goals!

Benefits of Protein Powder Shakes

Proteins are the major structural and functional material of body cells. Proteins from food help the body to grow and to repair tissues. The human body uses about 20 kinds of amino acids to construct the proteins it needs to build muscles and tissues. The body manufactures many of these amino acids, but it cannot produce all of them in the quantities that it needs.

Most animal proteins, like eggs, milk, fish, poultry, beef, contain all the essential amino acids the body needs. Most plants, on the other hand, do not. However, eating a combination of two or more plant foods can supply the essential amino acids the body requires. Vegetarians who eat no animal products get their proteins by eating two or more plant foods or by combining seeds or grains with legumes.

Body builders, athletes and heavy manual laborers, who want to make sure they get the high level of protein needed to beef up their muscles, find it hard to eat so much regular food everyday to be able to get the required one gram of protein per pound of body weight, so they result in taking in protein powder shakes which are easily absorbed by the body. This provides rapid availability of the protein needed for the purpose of building muscle.

Not only body builders and athletes need to bulk up. Ingesting a daily dose of protein powder will boost the immune system by increasing glutathione levels, especially in facilitating the healing of wounds after surgery or injury. It will increase T-cell activity and decrease wasting tissues during illness, and speed up overall recovery. The results also reveal healthy skin, regulated muscle development and increase well being.

Whey is very rich in protein and is the most common source of protein powders. It can be combined with any of the other basic sources of protein like egg, soya and rice. These are processed in powdered form which can then be added to cereal, stirred into soups or stews and added into baked goods.

Doctors have expressed some side effects of excessive protein intake. Since majority of the population get their protein from their regular dietary routine, they advise that users of protein powder shakes should check with health care professionals and nutritionists before they continue. Excessive protein intake is known to cause health problems such as weight gain, kidney and liver problems. Heavy metal poisoning is also reported as a result of consuming more than three servings per day.

Aerobics Classes Has The Edge Of Fun

Joining aerobic classes may be good for you if aerobics is an exercise regimen you suspect fits your way of life. This is endorsed particularly for those that do not know where to begin. Pay attention to the differing types of aerobic dance sessions ; this suggests its also critical that you know absolutely everything about these. If you sign up to aerobic dance lessons, ensure that the aerobics instructor has complete recommendations and that one is guaranteed to be a teacher in this sort of exercise. The exercises that youll learn go from conditioning exercises, to the cardiovascular and cool-downs.

Traveling kicks, hops, jumping jacks and jogging are a selection of the most typical exercises included in about aerobic dance sessions. Signing up to certain aerobic dance sessions is a hint that the pick was made for sheer pleasure and benefits it offers notwithstanding many possible decisions. Some of the options that are generally accessible to anybody include low impact, heavy impact, step, dance and water aerobics.

Its critical too that before joining aerobic sessions, you need to be familiar already with the correct methods to yield great results. One cant pay no attention to the social benefit and the fun that comes when joining a grouping of fitness fans. The employment of music makes the power moves more galvanizing, exciting and peculiar in a way. Indeed leveling up anyones health and fitness can be anchored on aerobics. When joining aerobic lessons, one can only expect entertainment and excitement. Stay healthy in an exciting way is an ideal slogan for aerobics.

This only implies that youre not healthy physically ; your emotional contentment is also boosted as you love everything you do with your healthfulness. Nowadays, the concerns of people about their health lead directly to their engagement in exercises. But a number of them do not like what they are doing and that would lead to a problem. Therefore you need to try doing aerobics and if youd like to have a great time, do it with a group by becoming part of an aerobics class. The bonus comes in gaining new friends and mates which makes each aerobic day an enjoyable day.

Basic Dieting Tips

Many people across the globe go for dieting to stay fit and live a healthy life.  A fit person is less prone to disease.  There are different ways of staying fit.  Eating healthy, taking enough rest and exercise are the main options that are available to keep you fit. Combination of these three can give you the best results.  Following are the diet tips for the people who are diet conscious.

Basic Dieting tips

When you eat food you should have the required quantity of calories in the diet.  If you have excess calories in your diet and if you do no exercise to burn them, they become fat in your body. Before you eat any food remember the following

Eat healthy food. Keep healthy snacks at home.

Avoid junk food.  Fast food is good for taste but does not add any nutrition to the body.  Take less quantity if you cannot resist and have some portion of fruits and vegetable along with that.

Avoid dessert.

Do not drink water while eating food. There should be some gap between eating food and drinking water.

Take 5 to 7 servings of fruits and vegetables per day.  This means take either fruit or vegetable along with each meal.

Have 5 to 6 small meals rather than eating big meals 2 to 3 times a day.  Take smaller plate when you are hungry.  By doing so you will eat less and feel hungry after a gap of 4 hours.

Eat only when you are hungry.  When you are under stress, anger or depression, you tend to eat more.

Have at least one liter of water every day.  Avoid colas and other beverages that contain alcohol.

Eat slowly.  Chew properly.   Do not sleep immediately after any meal.  Sit or walk for at least half an hour.

Avoid frozen and canned food as far as possible.  Fried food should be negligible in the diet.

Check your weight at least once a month.

Important Dieting tips

Have a fixed time for eating.  Avoid eating any time.  Night time snack is a strict NO.

Eat at least 3 hours before going to sleep.

Do not skip any of your meals. When there is enough time for lunch or dinner have some healthy snack in between.

Eat healthy after every two to three hours.

While eating, focus on eating.  Stop watching TV and reading newspapers.

Eat with family or friends.  Research shows that company while eating makes difference to your eating habits for better.

Healthy Dieting tips.

Eat lots of fresh vegetables and fruits.  It should be part of every meal of the day.

Green leafy vegetable is a must every day.  Have variety of food which has sufficient amount of protein, vitamin and carbohydrate.

Include nuts, whole grains and eggs in your diet.  They can be kept ready and used for traveling as well.

Have more seasonal food as there are no preservatives in it and it is easily digestible.  Seasonal fruit and vegetable will be tastier than the preserved food.

Go for a whole fruit instead of Juice. You are missing on fiber content when you go for Juice.

Use coconut and olive oil instead of peanut, corn and sunflower oil.

Eat high protein breakfast and never avoid breakfast.  It is the most important meal of the day.

Protein should be part of every meal.  Include cheese, milk, yogurt, nuts and beans in every meal and snack.

Eat raw fruits and vegetables more than cooked.  If cooking, then cook adequate.  Excess cooking can take away nutrition from the food.

Go for organic food if possible.

White sugar, bread, flour should not be taken very often.

If you are unable to take your daily intake of nutrition then have multivitamin supplement.

Keep track of the latest research that offers quick dieting tips as they help you in understanding your diet regime better.

Advantages of Using Portable fitness equipment

Exercising should be done regularly in order to keep the body healthy and live an active lifestyle. People can opt to make their own home gym by purchasing equipments online and setting it up in their place. This will prevent time constraints and laziness of getting out of the house and entering a gym. It also costs lower than the membership fee. However, people might also fail to do their exercise because of unexpected trips or planned vacation. In this case, people can solve the dilemma by purchasing portable fitness equipment that they can take inside their vehicle and use in a hotel, resort, or vacation house.

There are plenty of advantages in using a portable exercise machine. For one, it is handy and easy to use. Plenty of manufacturers nowadays try their best to invent and re-invent their existing models in order to suit the needs of customers. Foldable, compact, lightweight, and portable versions of gym-favorite equipments can be found everywhere floating in internet websites and home shopping depots. With these characteristics, people can easily handle the equipments and still do their exercise routines without searching for a nearby gym in their new location.

Another advantage is it will save more time. If people have a portable exercise machine at their disposal anytime, they can do their exercise while waiting inside the hotel. Sometimes, business trips do not leave ample time for people to take a taxi, search for a fitness center, enroll for a few days, and do their routines. Most business or company related trips require the whole time and dedication of a person that he or she might forget to exercise or it will be a hassle to hunt down a gym for just one week.

One example of gym equipment people could use during travels is a portable recumbent exercise bike. It will give them the ample amount of exercise for their whole body and they will not miss their workout schedule because they can choose a foldable bike, put it in the back of a car, and assemble it once they get to their destination.

An Effective Diet That Works Fast: Appetite Suppressant Drinks

It is scientifically proven that there are some products out there that make us feel full faster than usual, and the great thing about these appetite suppressant foods and drinks is that they are healthy, affordable, and very easy to get. Sure, you may feel full after drinking foamy and creamy coffee from a fast food chain, but why not choose something healthier that will fill up your stomach too? Try adding a couple of the filling and nutritious drinks below to your daily diet and start losing weight as you get healthier too.

A glass of fresh lemonade

This is best enjoyed with your breakfast, such as oatmeal, an egg white omelet or a whole wheat bread sandwich. Powdered lemonade packs are only filled with preservatives and artificial sweeteners, so go for freshly squeezed. Make your own lemonade by using ripe lemons and adding a little honey, for this is the best way to get your vitamin C, which will help fight off infection and keep your complexion glowing and clear. Always eat something solid with your glass of lemonade, especially in the morning, to keep your stomach from reacting to the lemon’s acidity and to give you good energy throughout the day.

A cup of green tea

Set aside those carbonated beverages or ingredient-laden coffees for lunch and snacks, and enjoy a soothing cup of green tea instead. Adding a slice or wedge of lemon can help your body absorb the tea’s antioxidants more thoroughly, ensuring you proper detoxification. The loose leaf kind is healthier than those in teabag form, although tea bags are far preferable to the powdered and sweetened kinds premixed for making iced tea. Avoid piling on too much sugar by using a teaspoon of honey instead. Pure green tea is a natural appetite suppressant, and drinking a cup or two for lunch can keep you energized and full enough to skip through afternoon snacks.

A glass of milk

Drinking a glass of milk after dinner or before bedtime can give your body the right nutrients as it repairs itself while you sleep. Milk also contains tryptophan, the special compound that converts serotonin to melatonin at night, which can fight against insomnia and other sleeping disorders. You can go for whole, skim, flavored, or fat-free. Drinking enough milk also keeps you from experiencing vitamin B12 deficiency and having to take a vitamin B12 injection to stay healthy. A glass of milk naturally fills you up, helping you to stop eating midnight snacks for good.