Happy Holidays!

We all know the holidays are very challenging for everyone.
Here are a few tips that I tell my clients!

• Think of the food as a meal, not a whole day eating competition.
• Eat one plate of food-DO NOT LET YOUR FOOD TOUCH EACH OTHER!
• This will help with portion control.
• Drink TONS of water.
• Be active that day. After you eat, take your family on a walk!
• Eat one small dessert. Yes-I understand it is a holiday and it would not be the same without desserts!
• Half of a piece of pie
• One brownie (Guilt Free are the best-Trader Joe's or Giant Eagle)
• One cookie
• Do not eat leftovers for every meal! Especially the day after!
• Watch your alcohol content. Liquid calories should not take place of food calories.
• The goal is to maintain or lose weight throughout the holidays-not to take a step back!

Happy Holidays!

Vitamin C

Vitamin C: Water Soluble Vitamin*

                   Forms collagen in the bones, cartilage, muscle, and blood vessels
                   Aids in the absorption of iron
                   Foods: Fruits and vegetables (citrus fruits)
                  Vitamin C significantly reduced the risk of developing colds by approximately 50%
                  Vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the  transport of fat into cellular organelles called mitochondria, where the fat is converted to energy
                  Recommended dosage: 90 mg (men) 75 mg (women)
                  Overdosage of Vitamin C can result in a potentially fatal disease called Scurvy which causes weakening of blood vessels, connective tissue, and bone.


*Water Soluble means the vitamin is not stored in the body and must be replaced each day.


 
To see if a vitamin is dissolving in your stomach, take a glass and add some vinegar. Then take the pill and drop it into the glass. If it doesn't dissolve within an hour that means it is not dissolving in your stomach.

Vitamin Review-Vitamin A

Below is a typical multivitamin. I am going to break down each vitamin & give you some tid-bits on what foods you can find these certain vitamins in. For the next couple weeks I am going to be breaking down each vitamin.

Vitamin A: Fat Soluble Vitamin*
                   Protects the immune system from diseases and infections
                   Carried through the body by fat & is stored in fat.
                   Foods: Eggs, fortified milk, oils in fish, carrots, sweet potatoes, squash, spinach, broccoli
                               Mostly dark greens or orange
                   Beta-carotene=antioxidant that creates a role in cancer & heart disease prevention
                   Palmitate=fat soluble vitamin that supports formation of skin cells & is utilized for proper vision
                   Recommended dosage: 5,000 IU (men) 4,000 IU (women)
                   Overdosage of Vitamin A can result in digestive problems, night blindness, eye disease


To see if a vitamin is dissolving in your stomach, take a glass and add some vinegar. Then take the pill and drop it into the glass. If it doesn't dissolve within an hour that means it is not dissolving in your stomach.


*Fat-Soluble Vitamin means that it can be dissolved in fat.