Are you deficient in essential nutrients?

1. Are You Deficient?

1. Vitamin D

This vitamin helps regulate calcium absorption in your gut. It also helps maintain bone strength, healthy muscles, a well functioning nervous system, and is important for immune function and cell growth.

You might be deficient if you are experiencing digestive or gut issues, a weakened immune system, or even feeling depressed.

To get more try eating more eggs, milk, cheese and butter. Mushrooms can also be a great source of Vitamin D. Fish such as cod, salmon, mackerel, and tuna. Perhaps the most efficient way to get more Vitamin D is to get out in the sun. Our bodies naturally produce it when exposed to sunlight so try getting at least 10 to 20 minutes a day.

Go for a walk at lunchtime, park further away from work or the shops, expose your skin – you don’t need factor 50 ALL year round – feel healthy and alive! 
P.s. I’m not suggesting you strip off in public tho’, especially this time of year. The UK is at a latitude meaning we don’t get the Suns rays at an angle where we get enough Vitamin D even if we streak around the garden naked in Autumn, Winter and even part of Spring. 
Think about a supplement – you can get soft gels to chew or an under the tongue spray and you’re golden! 

Eat Yourself Fitter!

How to Eat Yourself Fitter 
Okay, so today’s tip is all about protecting your immune system so you can perform at your best all year round. 
The key is, quite simply, what you eat… especially AFTER you’re been doing exercise. 
Truth is, you can follow all the fancy training programmes you want, but if you’re laid up with coughs and colds each winter, you’re never going to reap the rewards of all that hard work. 
So you need to ensure your body gets enough of those nutrients that support your immune system, including: 
• Vitamin A – well supplied in liver, eggs, all orange and red fruits and vegetables such as carrots, sweet potatoes, apricots. 
• Vitamin C – found in citrus fruits such as oranges and grapefruits, kiwis, all the berries, also well supplied in tomatoes and peppers. 
• Vitamin D – good sources include eggs, milk, butter, cod liver oil and some other fish oils. 
• Essential fatty acids (i.e. omega-3 and omega-6 oils) – good sources include all the fatty fish (trout, sardines, herrings, salmon, mackerel, pilchards, etc.) as well as unrefined whole grains and nuts and seeds, especially, hemp, flax, walnuts and pumpkin seeds. 
• Zinc – a vital immune nutrient; good sources are high quality, lean cuts of meat and fish and shellfish; also found in whole grains and some nuts and seeds, such as walnuts and pumpkin seeds. 
• Selenium – well supplied in unrefined whole grains (eg wholemeal bread), all seafood and some nuts and seeds, especially Brazil nuts. 
But as well as the above, you need to consider a post-exercise nutritional strategy. 
That info comes next! …..

Eat Well. Train Hard. Expect Results! 

Jax 

10. Add More Fibre – Don’t Remove the Skin

10. Add More Fibre –
Don’t Remove the Skin</

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Are you peeling your fruit and potatoes? Drinking fruit juice instead of eating fruit?
Don’t. The skin has all the fibre, and it’s also loaded with healthy antioxidants. Keep the skin on your apples and dip them in some peanut butter. Leave the skin on when you cut up your potatoes to make some baked chipotle sweet potato fries.
Always use whole fruit to make your smoothies.

Eat Clean, Feel Great
Jax

Healthy Halloween Treats?

Halloween Treats – Better Choices
Carrot Fingers

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The biggest issue with Halloween candy other than the obvious…sugar… is the high amounts of high fructose corn syrup and GMO’s (genetically modified organisms). You should be aware of the dangers of sugar. You can bet that any product that contains high fructose corn syrup is a processed industrial food that is void of any nutrients. To increase health we want to seek whole, real, unprocessed foods that are rich in fibre, vitamins, minerals, antioxidants, and phytonutrients.

Tomb Stones

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If you still want to hand out candy here are some “better” choices free of the ingredients above.

Endangered Species individually wrapped chocolates
Yummy Gummy Candies
Annie’s Gummy Snacks
Trader Joe’s Organic Pops
Unreal candy
Justin’s Peanut Butter Cups

In the States these products are available in Whole Foods stores. I haven’t checked in the Cheltenham store yet – but I’m sure they have these or similar alternatives.

Happy Halloween