Vitamin D

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Does everyone have a sunny warm tropical vacation planned for this winter?  If you don't and even if you do you will probably only be there for around a week; with that said how are you obtaining your Vitamin D this winter?  There are several foods that contain Vitamin D and even some foods that are fortified with Vitamin D, such as cereals and milk.  

However, about 80%-90% of Vitamin D is obtained by sunlight.  With the cooler weather most people are usually completely covered up or just not outside near as much as they would be during the warmer months minimizing their exposure to the sun.  It is tough this time of year to expose your skin to the sun because of the cooler temperatures but if you get a chance on a rare warm winter day make sure to get out to not only enjoy the beautiful day but to minimize your chance for Vitamin D deficiency.  

Studies of Vitamin D have shown that it helps prevent osteoporosis, boosts the immune system, and helps those with blood pressure issues.  Many studies also emphasize how deficiency in Vitamin D can lead to autoimmune diseases and certain cancers.  If you are wanting to prevent yourself from being deficient you should add 600-800 IU of Vitamin D into your supplementation regimen.  

In addition Vitamin D is shown to help improve bone strength.  If you don't have Vitamin D at your house next time make sure to pick some up at the store and you'll be set!  

Best Weight Loss Smart Phone Apps

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Are you one who need a little motivation while you are out on the road, or a little kick in the behind to stay on your fitness goals?  If you are, then I have listed 3 smart phone apps that will help keep you on track on a daily basis.  Look, sometimes hiring a personal training isn't always an option, but a reliable source that is at your side throughout the day may be the next best option.

Let's take a look at them.

*Lose It.  https://play.google.com/store/apps/details?id=com.fitnow.loseit&hl=en
Lose it is a very, user friendly app that allows you to track your nutrition throughout the day.  Not only can you log your nutrition, but also your exercise.  You can keep track not only of total calorie consumption, but also keep a log on micro-nutrients to see how many carbs, proteins, and fat you consuming a day.  You can also use the bar code scanner to log packaged foods as well.

*My Fitness Pal. http://www.myfitnesspal.com/mobile
My Fitness Pal is another, top weight loss smart phone app in my eyes.  One key features they offer is a massive database, with over 2 million different foods in it and over 350 exercises. It fully syncs with the web so you can log form your computer or phone.  There is a comprehensive feature where you can create your own custom foods and exercises and track all major nutrients. Progress reports, and customize your goals based on your progress.  It also allows you to use your bar code scanner.

*Noom Weight Loss Coach. https://play.google.com/store/apps/details?id=com.wsl.noom&hl=en
The Noom gives you daily tasks to help keep you positive and on track.  They also offer you a weight loss plan that helps keep the pounds off.  “They claim that 86% of users are successful”.  There is an exercise tracker as well that includes real-time GPS and a pedometer to record all your activities.

Each of these offer a very similar set up as far as tracking foods go.  They offer online support and group chats to help promote healthy weight loss.  My suggestion is to download all three and see which one works the best for you.

Best of luck.

Sources:
Google.com
www.play.google.com/store

How Sleep Affects Your Metabolism

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How much sleep do you get a night?  Do you even know? Does it vary from night to night?  If you are someone who is just starting out on a workout routine or have been working out for years, sleep is as important if not more important than eating the right foods or getting adequate amount of exercise.

Last year, the average amount of sleep was seven and a half hours. Shift workers average less than five hours each night. The reality is the average person needs a minimum of seven hours. Although, studies show the body works best with nine hours of sleep a night.  So do you fall in the seven and a half to nine hours of sleep every night? Let’s take a look at what happens when you sleep and what happens when you do not get enough sleep.

When you sleep, your body releases hormones that help regulate how your body functions which include fighting off illnesses and reduces the amount of protein that is broken down.  If this becomes a regular process with eight to nine hours of sleep it helps your hormones stay regular.  Let’s say you don’t get the recommended amount of sleep every night, what’s the worst that could happen?  I’m glad you asked.

When your body does not receive enough sleep, hormones are increased such as the stress hormone called cortisol. The result is an increased appetite. Because the body lacks sleep, it has a difficult time metabolizing carbohydrates. This leads to high blood sugar levels, which then causes an increase in insulin. The increase in insulin is a signal to the body to store unused energy as fat. People who continue to have sleep deprivation have increased chances of diabetes, hypertension, obesity, and memory loss. So basically, the body ages faster.

Now getting eight hours of sleep at night sounds hard right?  Here are some ideas to help increase the amount of sleep a night, and the quality of sleep as well:

1. Sleep in a completely dark room.  This will trick the body into getting tired easier.
2. Make sure to have an hour or so of wind down time before bed. This will lower the heart rate which increases likeliness of falling asleep faster.
3. Go to bed around the same night every night.  This will help your body get into a routine sleep schedule.
4. Listening to soothing music helps in the same way as it does with an infant.