8. Essential Vitamins and Minerals for life

I have compiled a list of the essential vitamins and minerals required by our bodies for healthy function. I have expressed "essential" in bold, because these elements really are essential.    Deficiency or excessive intake of any of these vitamins or minerals can cause health problems. When you look at the important functions these elements provide, it is easy to understand why we should monitor our intake and why every mouthful of food is so important to our health and well being.   There are guidelines as to how much of these elements we need and I will leave you to research this yourself, www.webmd.com has an informative table, follow this link: vitamins-minerals-how-much-should-you-take?page=3.   Please contact me if you have any questions or comments.    I have covered the essential nutrition required by the human body in this and my previous blogs.  In my next page we will look at how we can combine these groups to provide a nutritious, balanced diet and discuss how to use this in a reduction diet.
Vitamins Vitamin A - strengthens immunity against infections, helping vision in dim light, keeping skin and the linings of some parts of the body, such as the nose and mouth, healthy
Good sources of vitamin A:

• cheese
• eggs
• yoghurt

Vitamin B1- (Also known as thiamin) works with other B-group vitamins to help break down and release energy from food and keeps nerves and muscle tissue healthy.  Is also known to reduce the effects of water retention. 
Good sources of vitamin B1:

• vegetables
• peas
• fresh and dried fruit
• eggs
• wholegrain bread
• liver

Vitamin B2 - (Also known as Riboflavin) keeps skin, eyes and the nervous system healthy, helps the body release energy from carbohydrate.
Good sources of vitamin B2:

• milk
• eggs
• rice

Vitamin B3- (Also known as Niacin) helps produce energy from the foods we eat, important in keeping the nervous and digestive systems healthy.
Good sources of vitamin B3:

• meat
• fish
• wheat flour
• maize flour
• eggs
• milk

Vitamin B5 - (Also known as Pantothenic acid) has several functions, such as helping release energy from the food we eat and maintaining healthy skin.  It is used for a number of other physical and mental health problems, but has not as yet been scientifically substantiated for these other conditions.
Good sources of vitamin B5

• chicken
• beef
• potatoes
• porridge
• tomatoes
• kidney
• eggs
• broccoli
• wholegrains, such as brown rice and wholemeal bread

Vitamin B6 - (Also known as pyridoxine) It has several important functions, including, allowing the body to use and store energy from protein and carbohydrates in food, helping form haemoglobin, the substance that carries oxygen around the body.
Good sources of vitamin B6:

• pork
• poultry (such as chicken or turkey)
• fish
• bread
• whole cereals, such as oatmeal, wheat germ and rice
• eggs
• vegetables
• soya beans
• peanuts
• milk
• potatoes

Vitamin B12- has several important functions and is involved in making red blood cells (haemoglobin) and keeping the nervous system healthy, releasing energy from the food we eat and processing folic acid. A lack of vitamin B12 could lead to iron deficiency anaemia.

Good sources of vitamin B12:

• meat
• salmon
• cod
• milk
• cheese
• eggs

Folic Acid - (Also known as folate) ,works together with vitamin B12 to form healthy red blood cells, helps reduce the risk of central nervous system defects such as spina bifida in unborn babies.
Good sources of folic acid:

• broccoli
• brussels sprouts
• liver
• spinach
• asparagus
• peas
• chickpeas
• brown rice

Vitamin B7 - (Also known as Biotin) is important for metabolism, helping your body to process energy and transporting carbon dioxide from your body's cells.
Good sources of vitamin B7:

• Offal (organ meats) 
• egg yolks, 
• soybeans and 
• yeast
• fish
• nuts
• oatmeal

Vitamin C - (Also known as ascorbic acid) helps protect cells and keeps them healthy, is necessary for the maintenance of healthy connective tissue which gives support and structure for other tissue, muscles and organs, helps wound healing    Good sources of vitamin c:

• oranges and orange juice
• red and green peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

Vitamin D - Helps regulate the amount of calcium and phosphate in the body.

These nutrients are needed to keep bones and teeth healthy and strong. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain and tenderness as a result of a condition called osteomalacia in adults.

Good sources of Vitamin D:

We get most of our vitamin D from sunlight on our skin, UVB (ultraviolet B) radiation.   The vitamin is made by our body under the skin in reaction to summer sunlight. How much sunlight exposure depends on your skin type, your location and the time of year.  Locations without UVB radiation in the winter months, will use vitamin D stored in their bodies.

Vitamin D is also found in a small number of foods. Good food sources are:

• oily fish, such as salmon, sardines and mackerel
• eggs

Vitamin K - is needed for blood clotting, regulating the normal level of blood thickness, helps wounds to heal. There is increasing evidence that vitamin K is also needed to help build strong bones.
Good sources of vitamin k:

• green leafy vegetables, such as broccoli and spinach
• vegetable oils
• cereals
• Small amounts can also be found in meat and dairy foods.

Vitamin E - helps maintain cell structure by protecting cell membranes.
Good sources of vitamin E:

• soya bean oil
• corn oil
• olive oil.
• nuts and seeds
• wheat germ, found in cereals and cereal products

Minerals

Calcium -helps build strong bones and teeth and is essential in preventing osteoporosis. Calcium also regulates muscle contractions, including the heartbeat,ensuring blood clots normally. Scientific evidence points towards calcium being important in lowering blood pressure and preventing colon and breast cancer, but more conclusive evidence is required.
Good sources of calcium:

• milk, cheese and other dairy foods
• green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
• soya beans
• tofu
• soya drinks with added calcium
• nuts
• bread and anything made with fortified flour
• fish where you eat the bones, such as sardines and pilchards

Phosphorous - A mineral that helps build strong bones and teeth and helps release energy from food.
Good sources of phosphorous:

• red meat
• dairy foods
• fish
• poultry
• bread
• rice
• oats

Magnesium - Helps turn the food we eat into energy, helps ensure the parathyroid glands, which produce hormones important for bone health, work normally
Good sources of magnesium:

• green leafy vegetables, such as spinach
• nuts
• brown rice
• bread (especially wholegrain)
• fish
• meat
• dairy foods

Sodium chloride - Commonly known as salt. Sodium and chloride both help keep the level of fluids in the body, balanced.Chloride helps the body digest food because it is an essential component of the fluids in the stomach and intestines, but remember to keep to the recommended intake of 6gm or less per day ( around one teaspoon). Too much salt causes high blood pressure, which can lead to many serious health conditions.

Sources of salt:

Salt is found naturally at low levels in all foods, but salt is added to many processed foods and in high amounts, such as:

• ready meals
• meat products, such as bacon
• some breakfast cereals
• cheese
• some tinned vegetables
• some bread
• savoury snacks

Sulphur - Found in all body tissues, helps resistance against bacteria and protects against toxic substances that have entered your body. Sulfur is also necessary for proper development of connective tissue and helps skin maintain it's structure. Good sources of sulphur:

• broccoli
• cauliflower
• cabbage 
• kale 
• Brussels sprouts 
• turnips 
• bok choy 
• kohlrabi

Iron- is in every cell in the body and is essential for life. It carries oxygen from your lungs and transports it throughout your body. If you don't have enough iron, your body can't make enough healthy oxygen-carrying red blood cells, this is anaemia.
Good sources of iron:

• liver (avoid in pregnancy as high iron content may harm your baby)
• meat
• beans/pulses
• nuts
• dried apricots
• whole grains; brown rice, barley, buckwheat,oats, millet,quinoa, spelt, bulgur

  Zinc - helps make new cells and enzymes, helps us process carbohydrate, fat and protein in food,helps with the healing of wounds
Good sources of zinc:

• meat
• shellfish
• milk
• dairy foods, such as cheese
• bread
• cereal products, such as wheat germ

Copper -helps produce red and white blood cells and triggers the release of iron to form haemoglobin, the substance that carries oxygen around the body,is thought to be important for infant growth, brain development, the immune system and strong bones
Good sources of copper:

• nuts
• shellfish
• offal

Manganese- Is essential for normal brain and nerve function,helps in the formation of connective tissue, blood clotting and production of sex hormones. Manganese is required for metabolising dietry fats and carbohydrate and also helps regulate blood sugar levels. Good sources of manganese:

• tea, which is probably the biggest source of manganese for many people
• bread
• nuts
• cereals
• green vegetables, such as peas and runner beans

Chromium - is thought to influence how the hormone insulin behaves in the body. With adequate levels of chromium stored in the body, less insulin is required to process  the glucose that is consumed. Fast carbohydrate is believed to lower levels of chromium stored in the body, thus creating even higher levels of blood insulin. Steer clear of fast carbohydrate and eat adequate chromium containing foods.
Good sources of chromium:

• meat
• wholegrains, such as wholemeal bread and whole oats
• lentils
• broccoli
• potatoes
• spices - especially cinnamon 

Selenium - plays an important role in our immune system's function and in  the reproductive system. It also helps prevent damage to cells and tissues.
Good source of selenium:

• brazil nuts
• fish
• meat
• eggs

Cobalt - is part of the structure of vitamin B12, so if your intake of vitamin B12 is adequate this will ensure an adequate intake of cobalt, one less to worry about.
Good sources of cobalt:

• fish
• nuts
• green leafy vegetables, such as broccoli and spinach
• cereals, such as oats

Fluorine - Is essential for the bone structure and prevents tooth decay. Small amounts of fluorine are naturally present in water, air, plants and animals and therefore it is present in everything we eat.
Good sources of fluorine:

•  tea
• shellfish
• drinking water 
• toothpaste with added fluoride

Silicon- is a mineral that helps keep bones and connective tissues healthy. Silicon is found in high levels in grains such as;

•  oats, 
• barley and 
• rice. 
• it is also found in fruit and vegetables.

Iodine- needed for the normal metabolism of cells - this the process of converting food into energy. Humans need iodine for normal thyroid function, and for the production of thyroid hormones, which regulate your metabolism.
Good sources of iodine:

• Iodized salt is table salt with iodine added
• seafood is naturally rich in iodine. Cod, sea bass, haddock, and perch are good sources.
• kelp is the most common vegetable-seafood that is a rich source of iodine 
• vegetables and plants grown in iodine rich soil
• dairy products also contain iodine.

Molybdenum - helps make and activate some of the enzymes involved in repairing and making genetic material. Good sources of molybdenum:

• nuts
• tinned vegetables
• cereals, such as oats
• peas
• leafy vegetables, including broccoli and spinach
• cauliflower

Club Motivita  says "Eat well, sleep well, drink adequate water and make the right choices for you"

www.clubmotivita.com

7. Full of Christmas Cheer and Turkey

If you are following a weight loss program or working on keeping your weight stable, the Christmas holiday can be a challenging time with all the temptation of the celebration foods available.
It is good to remember that the holiday period is about enjoying yourself and that the main focus shouldn't be on the food, but for the weight conscious among us, a plan is required to ensure that over indulgence doesn't leave us feeling defeated.

You shouldn't restrict yourself from eating what you desire, but you should manage it so that you are in control. Keep your portion size small for those dense, calorie packed foods.
You could decide on what days you will allow yourself to indulge, for example Christmas day, Boxing Day and that New Years Eve Party. You could even write a general list of what you will allow yourself on those days and if you don't already keep a journal of what you eat, maybe you could do so over this celebration period.  It will allow you to keep a check on what you're eating - don't forget to include alcoholic drinks on this list - there are 7 calories per gram of alcohol!

If you've been monitoring what you eat, you will have some idea of the added calories that you will consume and if you exercise you will know approximately how much physical activity will be required to burn off those extra calories.

Below is a guide that shows you approximately how many calories are burnt after an hour of performing the activity.  Calorie burn is calculated by the activity performed and your personal weight. The chart shows activities performed by someone weighing 150lbs. If you weigh less than this your calorie burn will be less and if you weigh more than 150lbs, you will burn more calories than shown on the chart and the harder you perform the activity the more calories you will burn.

Some Other Useful Tips

• Start each day with a healthy breakfast containing fibre and slow carbohydrate, like porridge, grated apple, cinnamon  and remember to drink water, this will make you feel full and should keep hunger pangs at bay until lunch time.

• If you you are going out for lunch, have a small snack of an interesting leaf salad with your favourite berries and seeds before you leave and this will help you to keep your temptation in check and not overeat. You could always take a salad tub with you, if you are going out for the whole day and are unsure whether a lighter calorie meal will be offered in the evening.

• Don't get so busy that you forget to eat at your regular times as you may find yourself picking at little calorie bombs in between meals.

• Fill your plate only with food you really want to eat, keep portions small and help yourself to seconds if you feel that you want to.

• Try and avoid foods of the carb/fat mix, like pastry, biscuits, cake - these foods pack calories, raise blood sugar and insulin levels high  immediately and leave you craving for more of the same foods.

• Limit the amount of alcohol you drink, have low calorie drinks and sparkling water as an alternative. Limit fruit juice as it packs high levels of sugar - you could dilute it with cold sparkling water, a slice of fruit and a cocktail umbrella for a low calorie cocktail.

• Keep Moving, go for a family walk, dance, play physical games.

• Remember - Calories eaten, if not burned in physical activity, will be stored as body fat

Don't forget the reasons why you started on a healthy eating plan, or why you don't want to gain much weight over the holidays.

Keep Focused, Keep Motivated, but most of all Keep Happy - You can do this!


Theresa and Club Motivita would like to take this opportunity to wish you a very 

Happy Christmas and a peaceful New Year!

6. Does Fat In Food Make Your Body Fat?

Eaten in excess, yes it does as do the other food types, but fat contains the most calories of any food - 9 calories per gram! In comparison carbohydrate and protein contain just 4 calories per gram, so keep a check on your daily fat intake. 

Remember - Calories eaten, if not burned in metabolism or physical activity, will be stored as body fat.

 Dietary fat is dense in calories and has had bad publicity since the 1960's for causing cardiovascular disease and obesity, but you must remember that fat is essential to the body. Twenty per cent of our recommended calorie intake should come from fat and certainly no less than 10%, we need it.  Currently it is recommended that the majority of the dietary fat intake  is unsaturated ; fish, seeds, olive oil, avocado, soya bean - Omega 6 and Omega 3 fats should account for part of that intake as they are crucial for normal brain function.  Unsaturated fats are considered to be beneficial for cardiovascular health, by lowering cholesterol levels and have been found to be useful in other chronic health problems and diseases; Follow this link for more information. http://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids  

Recent research has suggested that saturated fats should not be excluded from the diet and that the eating of saturated fats is not the cause of health problems, but rather the quantity that is consumed. As well as red meat and dairy products, Saturated fats are hidden in processed meals, cakes, biscuits and "Fast Foods" it is added to make the food "tastier" and "improve the texture" it also increases the shelf life of the product. 
The British Heart Foundation is still promoting the consumption of unsaturated fats until further research comes up with conclusive results on the effects of eating saturated fat.  https://www.bhf.org.uk/heart-health/preventing-heart-disease/healthy-eating/fats-explained

"The three main food groups are fats, protein and carbohydrate, all of these nutrients are required by the body to keep our bodies working healthily and effectively. A balanced diet containing all three groups and a good fluid intake will ensure adequate nutrition for everyday function and cell renewal and repair.  You cant go wrong really.
Tomorrow we will look at how to plan our Christmas Holiday treats and catering - just a little sobering detail, in advance, Alcohol Contains 7 Calories per gram!

www.clubmotivita.com

5. Water and Weight Loss

How much water do you drink each day and how much is enough? It is clinically accepted that an adult, on average, requires 2 litres (8 glasses) of water each day.  An overweight person requires 2 litres daily plus an extra glass for every 20 (10kg) pounds of excess weight - bigger bodies require more water  because they have more metabolic requirements.

A body without sufficient water intake doesn't function well, just like a dry, wilting plant - water it and you see a quick recovery.  The human body is 65%  water - that is 65% of your body weight is attributed to water( 2/3 held in the cells and 1/3 makes up blood and body fluids) and when we look at the role water plays you begin to appreciate why we need to drink an adequate amount and why water is important for our health. Lack of water leads to essential body functions being affected.

Water is responsible for these essential functions;

• Constituent of blood and all body fluids
• Constituent of every cell, tissue and organ
• Regulates body temperature.
• Lubricates and cushions the joints.
• Protects the spinal cord and other sensitive tissues.
• Gets rid of wastes through urination, perspiration, and bowel movements.

From a weight loss perspective, drinking water will make you feel fuller and swell any fibre contained in you meal.  It also increases your metabolism (rate at which your body burns calories) by 30%. Have a look at this interesting article;

"Despite the fact that most diets call for drinking at least eight, 8-ounce glasses of water a day, few studies have been done to determine if the practice actually speeds weight loss. In an effort to answer this question, Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.

After drinking approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes". S.Boyles WebMD Healthnews

http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss

So, as well as speeding up your metabolism, water helps the body burn body fat so that it can utilise the fat as energy (calories).
Does too much water lead to water retention -  abdominal bloating, the puffiness "false fat"? NO! Quite the opposite - if you don't drink enough, your body will go into survival mode and the kidneys will send out the message that the body needs to start storing water and slow down the waste filtering systems that require a lot of fluid. As a result of this the concentration of waste and toxins in the blood grows higher, making you feel sluggish. To keep the vital organs safe, the toxins are stored in the body's fat cells, where they will stay, until the cell's contents are used as energy (calories) when you exercise or energy when you have low calorie intake.
Drink my dears and tomorrow drink again!  Visit us at www.clubmotivita.com

4. Protein - The Body Builder-Literally

Protein is a building block - essential for body function,structure and support. Without protein the skeleton would not have the ability to move or stand and by looking at the list below you can see just how important it is that we eat an adequate amount of protein daily, as protein cannot be stored.

HOW IS PROTEIN USED BY OUR BODIES?

• For the building and repair of muscle
• Production of collagen in bones, ligaments, connective tissues
• The manufacture of body fluids, skin, hair, hormones and enzymes
• Keeping all body cells in good working order
• Producing immune system cells
• Transporting oxygen and carbon dioxide to and from the lungs 
• Transporting nutrients, hormones and electrolytes to and from organs and cells

So how much protein do we need? The daily Recommended Nutrient Intake of protein for adults is 45g for women and  55g for men.  It is advised that you slightly increase your intake when pregnant and in older age.  Athletes and those that do regular vigorous exercise usually need a higher protein intake for increased muscle recovery and repair requirements. With some medical conditions you may be advised to decrease your intake, especially when the kidneys are not functioning properly.

Protein - How Much, How Little?

So as with all nutrients, you need to balance your protein intake with your body's requirements. More protein intake then your body can use (see above for advised intake) will have the surplus being filtered and passed by the kidneys, causing the renal system to work harder. The protein that the kidneys doesn't excrete will be converted to glucose and stored in the fat cells, but can then only then be used for energy and not the essential functions that require protein.To avoid overloading the body's system, only consume  20-30g portions of protein at a time, the body can't process larger amounts.Too little protein in your daily diet will result in essential functions not being carried out which could prove to be life threatening.  Low levels of protein could just make you feel weak, as the protein in muscle mass is used by the body to produce more necessary elements for the body to survive and as the protein intake levels fall, more critical functions will start to fail and if left untreated this could be life threatening.


Weight Loss and Protein Intake
Ok, so now we appreciate the importance of protein, the highs, the lows and the essentials. 1 gram of Pure Protein = 4 Calories, some protein rich food may have added fat calories ( 1 gram of fat = 9 Calories) , always trim the fat, remove skin and limit your consumption of saturated fat (animal fat).  
Some proteins have added carbohydrate calories ( 1 gram carbohydrate = 4 Calories) such as starchy beans and peas.  Look at Google Nutrition Search, for the nutrition break down of each food and you can calculate the calories coming from each food group. 
In a weight loss program you may start to burn some muscle tissue as well as body fat cells. To avoid losing muscle, it is important to start doing some exercise to strengthen them and ensure that you have adequate protein in your diet.  Eating protein takes longer to digest and will help you feel fuller longer in conjunction with a balanced diet.  There are other weight loss benefits too; 

•  For every pound of muscle gained, your body will burn an extra 70 calories per hour in metabolism.( the automatic working of the inner body for normal function)
• Protein boosts metabolism by 25% for up to 12 hours
• 25% of the calories from the protein you have eaten is used by the body to digest it, whereas fat requires 2% and carbohydrates 6% of the calories from the food you have eaten, to digest it.
• Protein increases levels of Glucagon (responsible for decreasing levels of hormones responsible for storing fat in body fat cells and the liver) which encourages greater body fat loss

FOODS THAT CONTAIN PROTEIN

 Meat, fish, shellfish, dairy products, beans pulses, eggs and for further information visit

http://www.cdc.gov/nutrition/everyone/basics/protein.html


Happy Healthy Eating - Club Motivita thinks you're special!