Sunday, January 30, 2011

Supplements, Protein and Calories

Let’s Talk Supplements

Sometimes we just don’t receive enough of the vitamins and minerals from the things we eat. As we begin to get older there are very important vitamins and minerals we begin to lack which can cause negative effects on our body. I am going to talk about a few of these vitamins, minerals and fatty acids that you need to add to your diet.
1. Calcium- Studies have shown a major link between calcium and fat metabolism. This is one of the most important minerals in your body and it is a vital component of healthy teeth and bones. Your doctor can check your bone mineral levels to determine if you are at risk for osteoporosis. DO NOT take calcium supplement with any other medication or vitamins because it will absorb the other medication and you will lack the benefits. Also do not drink milk or orange juice when you take vitamins because of the same reason. (Regular weight training helps your body absorb calcium. Weight training also builds bones as well as muscle.)
2. Omega 3 Fatty acid- You should consume 600 mg of Omega 3 daily! Omega 3 fatty acids stimulate fat burning and in the United States we consume more saturated fats and trans fats. Saturated fats raise LDL levels which increase your cholesterol levels. Trans fats are Omega 6 they are not produced by nature instead they are manufactured. They boost fat levels in the blood and reduce the ability for blood vessels to open. Always check the labels on your food!
When you purchase a supplement you need to look for high DHA levels of Omega 3 and not AIA!!
Foods highest in Omega 3 and consuming these daily will benefit you greatly.
• Salmon #1 Omega rich food
• Sardines #2
• Flaxseed- I put ground flaxseed in protein shakes, oatmeal, and recipes
3. Multivitamins – It is important to take a multivitamin in order to help you make up the balance of the vitamins and minerals you are missing in your current diet.
The Vitamin Shoppe is a great place to speak to knowledgeable people regarding the best vitamins. I take a lot of vitamins.
• Multivitamin
• Iron
• Vitamin D3- 2000 IU
• Tea Extract- White/Green/Black
• Omega 3 Fatty Acid
• Calcium
• Magnesium

Calorie Intake

Determine calorie intake can be difficult and it varies from person to person. A good rule of thumb is to multiply your weight by 10 – 12 to get an approximation of your basal caloric needs. These are your calories you simply need to exist and stay at the weight you currently are.
For me I weigh 125 x 12 = 1500 to exist now if I burn 700 calories kickboxing and I burn another 400 calories doing daily activities my number will increase to about 2500 per day. These are rough numbers so if your metabolism is high or you exercise at a high intensity level then your calorie intake will be greater. But if you don’t exercise and you have a slow metabolism your calories could be as low as 1500. It is ok to experiment with calories but don’t get so caught up on them. It is important to educate yourself on the foods with high calories and HIGH fat, and sugar/carb contents.

Protein Intake

Consuming protein can also reduce your risk of osteoporosis. How much protein should you eat?
Active people need closer to 1.0g of protein per kg of body weight.
Inactive people need 0.8 g of protein per kg of body weight.
To determine your weight in kg divide your weight by 2.2. Mine is 125/2.2 = 56.8 kg
I am very active so my protein consumption would be figure by multiplying 1.0 g x 56.8 kg = 56.8 grams of protein a day to meet my nutritional needs.

We have four weeks left for this challenge and the next challenge will begin on March 7, 2011. This will be our annual SPRING BREAK challenge!! Our challenge will be to get ready for bathing suit season! Spring Break Challenge I want you to find a bathing suit you want to wear for the summer, purchase it and hang it up because we will be working on that goal! If you don’t feel comfortable with a bathing suit then I want you to buy a summer dress to wear. It needs to be about a minimum of 2 – 3 sizes smaller than you currently are at the end of this challenge on February 28, 2011!

Best of luck ladies!!

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