Too much nutrients?

In our diets these days, it can be difficult to consume the amount of vitamins and minerals needed to be healthy. Are we even aware of all the daily micro-nutrients needed to keep the body well? Vitamin A, C, D, E, K…Minerals like Zinc, Calcium, Iron, Folic Acid..

Yes, you do need these things and others to survive, but getting too many fat or water soluble nutrients can be dangerous. This is from you eat or from supplements. Excess of all nutrients can cause toxicities. Taking in too much may harm tissues where the vitamin is stored in the body.

Fat soluble vitamins reside in your body’s fatty tissue and liver, and are used as needed by the body.

Water soluble vitamins dissolve in water and are generally not stored by the body.

Because water soluble vitamins dissolve in water, the body needs a continuous supply from the foods you eat or supplements you take. These include Vitamin C, B12, Niacin, Riboflavin, Tryptophan, Pantothenic acid, Biotin and Folic Acid.

Too much of vitamins and minerals leads to heart and nerve problems. You probably won’t have this be a problem, as long as you aren’t going overboard on your supplements.

Just be aware. All in moderation, but also make sure you are getting all that you need.

Have a great day and keep moving forward. 

a workout

My coach threw this one together. It was the first thing we did in practice, and it was pretty killer. I was sweating like crazy at the end, and it was perfect to get into basketball shape. I just have to deal with the sore muscles after…

A circuit. Do it as many times as you can for fifteen minutes.

  1. 60 jump ropes, or 20 double-unders
  2. 20 jump squats
  3. 10 push ups
  4. 20 jump lunges, or regular lunges. Pay attention to form, and not letting your knee go over your toe.
  5. 10 burpees
  6. 1, at any time in the circuit, 500 meter row. This one depends on where you are, so do what you can.

When doing intense training like this, it is important to PAY ATTENTION TO FORM. I cannot stress that enough. Going hard the whole time means nothing if you injure yourself, and hard injuries will put you out for a long time.

If you are not ready for push ups, modify and go down to your knees.

If you are not ready for full burpees, just hold a plank instead of a push up.

Make sure in jump squats you jump all the way up, and land well, not having your knees go over your toes. If there is too much jumping in this circuit, and that hurts your knees or joints, then don’t jump and stay stationary. Trust me, it is just as effective, you soon enough, you will be doing that whole burpee, and you might hate yourself more…but it is a good pain!

Have fun!!

how to clear your head

With finals coming up, the constant thread of thoughts on the future can be overwhelming. I know it is overwhelming for me, and to not know what is going to happen can be a little painful, but it is part of the fun, the unknown.

I say that, yet after finishing my college apps and the idea of not going where I want to go, or moving away from home is slowly starting to crush me. The unknown is trash. I want to know! That hurts even more, though, because there is no way for me to find out!

So to calm myself down and clear my head, here are my common activities that I hope help you in your times of touble:

  1. Pray. Whatever your faith is, pray. Leave your burdens to the Lord.
  2. I talk to my mom! Yeah, it’s the best, and usually that leads me back to number 1.
  3. Exercise. Clears your head and helps your body! An all around activity with a bunch of benefits. I go between weight training and pushing myself, maybe playing basketball, or going on a quiet hike/walk. To embrace nature really is a peaceful thing, and the evergreen trees seems to seep a sense of security when on the trail of Poo Poo Point or any other trails around here.
  4. Music! Oh yes. When you feel a song even a little bit, just choose that song, plug in your headphones and turn it up. I like to lay down, turn up the volume, close my eyes, and just let the song consume me. It’s really nice and super calming, and gets you in the mood to keep pursing your dreams.

Stay positive and keep moving forward!

Go ski and enjoy nature too!

Spirulina Questions? Here are some answers…

Spirulina. I’m not sure what I am supposed to expect from that word, but it certainly isn’t nutritious algae. Even spell check wants to correct it to “spiritual”…

Spirulina, the cousin of chlorella, is one of today’s most talked about superfood. It is grown all over the world from Mexico to Africa to even Hawaii, and its deep, green pigment is just the beginning of its deep qualities.

  1. It detoxes your system of heavy metals, including arsenic. If you have seen Chicago you know that isn’t something you want (“Some guys just can’t hold their arsenic!”).
  2. It lowers your blood pressure. Phycocyanin is a pigment that scientists have discovered possesses anti-hypertensive effects.
  3. It reduces your levels of cholesterol.  That’s good.
  4. It boots your energy!
  5. It is the most nutrient dense food on the planet. It is considered a complete source of high-quality protein. Thiamin, or Vitamin B1, the vitamin necessary for digestion of fats and proteins, is also abundant in spirulina. It is often taken for increased energy, eye health, brain function, and for improving nerve functioning. High source of Iron, too.
  6. Full of antioxidants. Antioxidants protect our cells from damage. Blueberries are a good way to get them in, but why not also eat some algae with that fruit to double your intake?

Try it if you want. They also make your smoothies, or whatever you put it in a very deep blue, green color, which adds to the fun in my opinion.

Stay healthy, be aware, and keep moving forward everybody.

Healthy Living

This is a healthy living blog, where I am not telling you how to live, but telling you what has worked for me. A huge part of “healthy living” is in your head. It’s being happy.

But what is happy? It’s it the same as beauty? In the eye of the beholder…so yes, different things make different people happy, and that is one thing you should always remember: no one is you. They may be similar, but no one thinks the way you do, acts the way you do, or lives the way you do. Your life, is in your hands, and you are the one who is going to live it, so live it to your standards, whatever they may be.

In my experience, a big part of being “happy”, is seeing every situation as a lesson to be learned. That way, if there is a next time, you know how to handle the situation and have more control of the outcome.

Also, just being positive, and taking advantage of the moment. If you are at a party, why would you be thinking of that math test you have on Monday? Of course, don’t totally forget because that will just cause sadness, but dance your heart out in that moment and feel the world around you. You only get so much time to do that, so why waste time? Your time is precious, so don’t give it to people who aren’t worth it. And that’s where you learn to whom to give your time, and when to just go by yourself. Choose your battles wisely. 🙂

God bless everyone. Have a happy day and keep moving forward. The earth keeps turning, after all, and she doesn’t wait for anyone.

Happy waffle breakfasts are the best ways to start the day!

Why Yoga is the Best

Yoga. This four letter word has more benefits than just making you sound like a zen, legging wearing, twenty year old kale lover. No offense to those people, but you know. The enlightenment begins of the beauty of yoga:

The one we most think of, is flexibility. Yes, you will start to be able to touch your toes and all the crazy other stuff (it may take some time, but you will get there). Tight hips can strain the knee joint due to improper alignment of the thigh and shinbones. Tight hamstrings can lead to a flattening lumbar spin, which causes back pain.

It will help your posture! Poor posture can lead to neck, back and other muscle and joint problems, and will hurt your spine in the future. Also, each time you hit the mat, you take your joints through their full range of motion, which prevents degenerative arthritis.

Makes you happier…Yoga increases your serotonin levels and decreases cortisol, a stress hormone.

Helps you focus: in yoga, they ask you to focus on your breath, which in turn helps you focus in the moment. Studies have found that regular yoga practice improves coordination, reaction time and memory. It also helps you relax. In slowing your breath, it shifts the balance from the sympathetic nervous system to the parasympathetic nervous system, which lowers your breathing, heart rates, decreases your blood pressure and increases blood flow to the intestines and reproductive organs.

It is what you get out of it, but in my experience, it really teaches you the whole “mind over matter” thing. You can conquer anything you put your mind to. Remember that.

Have a good weekend, and keep moving forward.

Healthier Milkshakes

Happy Thanksgiving!! I hope everyone is having a wonderful holiday and break from school.

This recipe is not really related to Thanksgiving at all, but I greatly enjoyed it for breakfast this morning. It was filling and tasty.

I really, really love a good milkshake. Like, just a chocolate milkshake with Haagen-Dazs ice cream could be considered my weakness, or even the caramel milkshake from our local XXX diner.

And this morning, that’s what I wanted: something cold and creamy and sweet. So I grabbed my blender, a some frozen bananas, and set out to satisfy my craving, but in a little bit more a healthier way. Basketball just started, and the sugar from the ice cream doesn’t really give me energy. I mean, it does, but it doesn’t really fuel me.

For actual fuel, I set out to have a high source of protein, a healthy source of carbohydrates, and some fat.

So the recipe for my chocolate, peanut butter, banana “milkshake”…

1 frozen banana The serving was big enough for me. Add as many bananas as you would like.

4 ounces of soy milk. Use what you have, whether that be milk, coconut milk or even water. I think the soy milk makes it a bit more creamy.

1 tablespoon cacao powder. Raw cacao powder has a lot of antioxidants, and is a lot better for you than coco powder, but use what you have and what you like. By itself, it is bitter, but if you have a ripe banana, the sweetness with balance it out.

Vanilla protein powder– another thing that added sweetness, and added to the thickness. You can also use a chocolate flavored one.

1 tablespoon peanut butter powder– I actually used a powder to keep my fats lower so the calorie count didn’t build up. Also, because my topping were pretty high in fats. If you wanted more fats, add the actual peanut butter, or even almond butter.

And then blend it up until it’s smooth. The less liquid you put, the thicker it is, and the more “milkshake-y”.

I topped it with cacao nibs and coconut shreds. Yummy way to start the day and stay full until the turkey comes to the table.

God bless, everyone!!

Healthy Fats

Fats are good for you! Your body needs fats!

Positives: It is a major source of energy, helps you absorb vitamins and minerals, it builds cell membranes, and it protects your organs. Fat is also essential for blood clotting, muscle movement and inflammation. Having a healthy amount of fat keeps your skin and hair healthy, too.

You want to focus more on the good fats, which are monounsaturated and polyunsaturated fats. Saturated fats, if you have an abundance, can lead to a rise in cholesterol, which leads to heart disease. However, five to six percent of saturated fats need to be in your diet to stay healthy.

The main reason I think we are so afraid of fat is because they can pack on the calories quick. One gram of fat equals nine calories, the highest ratio of your macros, where protein and carbohydrates are each four calories per gram. Avoiding fats does keep the calorie count down, but your body won’t be functioning to its full potential.

So what to eat when you need to have some fat in your diet:

Nuts. Walnuts are a great source of omega-3’s, which are great for the brain and hair; almonds, cashews, pecans, pistachios and hazelnuts also make the cut.

Seeds. Seeds are full of the good stuff like nuts. Chia, flax, hemp, sunflower, and pumpkin!

Oils. Great ones for cooking or to add to smoothies or salad dressings to add creaminess and taste. Sesame seed, avocado, coconut, macadamia nut, grape seed, and extra virgin olive oil.

Also fish! Salmon is awesome, as well as packed with protein.

So don’t fear fat, learn to love it!

almond butterr

 

Smoothie Bowls

Avoiding sugars is the main goal for most of us trying to live a “healthier life”. Artificial sugars are what you really want to stay away from, and focus on the sugars of fruit. Fruits are full of antioxidants and vitamins that are essential for staying healthy. They keep your skin and hair healthy, boost your immune system, and benefit a bunch of other things in your body.

A great way to get your serving of fruits is through smoothies! Smoothies, but today I am focusing on smoothie bowls. Usually thicker in consistency, and you can top them with cool stuff that better the texture and taste, and nutritional content.

The one I made today is super creamy and green. Here are the ingredients:

For one serving:

-2 ounces frozen blueberries

-2 ounces frozen strawberries

-70 grams frozen banana

-spinach. I just put two giant handfuls, because I like to get my iron in.

protein powder of choice

-teaspoon of Spirulina

Blend it up with a high-powered blender. I like to use coconut water to help it blend easier, or sometimes water. Not too much liquid, though, or else it will not have that ice cream consistency.

Toppings! It is up to you!

I like put chia seeds, coconut shreds, cacao nibs and a drizzle of almond butter. It is also fun to make the bowl pretty and Instagram worthy.

Smoothie bowls are a delicious way to get in your nutrients, but also make sure you know what you are putting in the blender. The calories could add up to being equivalent to a large Blizzard, minus the vitamins.

Have fun!

Smoothie bowl for blog

Staying Active

It may be hard to really get those steps in when we are at school or at work. Sitting is a big part of the day for most of us, and walking around between classes is probably the most we move. However, doing those little things really benefits your body and overall health. We all know how important it is to get the heart rate up and blood flowing, but time is of the essence. Keeping up the social life and slaving away on the grades really takes up the minutes.

But still. Move around! Here are some easy ways to stay active:

-Going for a hike. There are so many trails and hikes around us that it is almost impossible to not find one that suits you.

-Having a dance party. Just play some music and let the rhythm move you! I recommend ABBA. Also, doing this relieves your stress.

-Finding a type of exercise you enjoy. If the gym is too much, find a class to take where they teach you. You can work out and talk with friends.

-Playing a sport. I really like playing basketball, so getting into a pick up game isn’t hard, and it’s an easy way to forget that you are working out because you are so into the game.

-Taking a walk. With your pet or with your friend, or perhaps just alone, it just helps clear your head. A stroll in the city or in the woods, each one let’s you get in touch with yourself.

Just move you body, stimulate your mind and have a good time.

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