Top 3 benefits of Vitamin C

Vitamin C is the supplement that I make sure never to run out of.  I depend on it everyday to keep myself healthy and free of all the nasty colds/flus that are going around.  I think most people out there know that vitamin C is good for us, but what exactly are the benefits?

1. Antioxidant – Vit C acts as an antioxidant. It fights free radicals in the body.  This helps protect our cells from damage, both internally and externally, which in turn helps protect against cancer or other diseases.

2. Boosts the immune system – Vit C helps the body fight off anything that tries to attack the system.  It can help stop colds/flus, or if you’ve already got a bug, it helps make the symptoms go away much more quickly.  I’ve even heard that by taking vitamin C before being exposed to smoke,  you can help your body fight off whatever damage the smoke might cause.

3. Collagen – Vit C is an important part of collagen production (you know, the stuff that we lose as we get older which makes us look years beyond our real age!)  Therefore, by taking vitamin c, we are helping our skin stay plump and young looking. We also help our skin heal faster after wounds or surgery.

Where do we get Vitamin C?

Humans do not produce vitamin C (unlike other mammals) so we need to get it both through diet and supplements.  We all know citrus fruits, like oranges, have vitamin C, but where else can we get it?

In fact, many fruits and vegetables have vitamin C, but some of the top choices are:

Strawberries, Red Peppers, Broccoli, Tomatoes, Spinach, Kiwi, and the number 1 choice is Acerola Cherries

How much Vitamin C should I take?

I know the recommended daily allowance (RDA) in the US is 60mg per day, but I don’t think that is nearly enough!  I take 250mg per day in a supplement, plus whatever I’m getting from my food.  If I’m feeling a cold coming on, I take about 1000mg per day.   The thing about vitamin C is that whatever your body doesn’t use, it gets rid of.

I actually met a nutritionist once who said that he takes 1000mg every hour if he is feeling a cold coming on!  And he did that every hour until he knew the germs were flushed from his body.

It is important to keep up your water intake, as I’ve found vitamin C to be dehydrating in large doses.

Should I supplement?

I think supplementation is a decision for each individual person, however, with many of our fruits and vegetables traveling long distances before they actually reach our plates, you just can’t depend on your diet to give you all of the essential vitamins and minerals.  I’ve been a vitamin taker forever, so I highly recommend it.

With vitamin C, it does deteriorate fairly quickly after a fruit/vegetable has been harvested.  So…I say, yes, supplement!  As always, though, make sure to find a good quality, natural supplement.  There are many out there that are purely chemical based, so try to avoid this.

Check out a few brands here:  www.nutritionsupplements4u.com.

To your health,

Kimberly

How to avoid gaining weight on a cruise

Hi everyone,

I just got back from a fabulous Royal Caribbean cruise that left from Fort Lauderdale, FL and traveled to the islands of Grand Cayman and Cozumel.  The weather was warm, the beaches were beautiful, and the food was delicious…all of it…that you could access almost 24 hours a day.  Yikes.

This wasn’t my first cruise, but the last time I was on one I was much younger, so probably didn’t have the same interest in food that I do now.   I once heard someone say that when you go on a cruise you get on as a passenger and leave as cargo.  Now I understand why!   Honestly, there are three main meals a day, plus snacking options at all other hours of the day.  We had a “snack bar” by the pool which was open all afternoon.  Really healthy things like pizza, hamburgers, hot dogs, and fries were served!  And then there was usually some kind of midnight buffet if you wanted to partake.

Needless to say, I’m sure there are people on board who eat thousands of calories every day.  And they might drink an equal amount of calories with the endless sodas and fruity cocktails.  For anyone who is tempted by endless eating and drinking, a cruise is a dangerous place.

However, there is always a way to still enjoy the fabulous foods and not put on weight.

Exercise

Firstly, there are endless options for exercise.  Most ships have gyms and fitness classes you can attend for free.  Most ships also have sports facilities, whether that is a rock climbing wall, a basketball court, or a running track around one of the decks on board.  And finally, you can always swim in the pool or at any beaches you go to at your various ports.  Make use of all of these things!  This is an opportunity to be more physically active than you normally are at home.  You have no excuse to sit at your computer all day.  You are on vacation after all.

Food

Next, with all the food choices, it it hard not to want to try them all.  If you go to the main seatings for meals (i.e. where a waiter serves you), it is easier to control your portions.  Try to choose something with vegetables in it, to ensure you’re getting nutrients.  You can still enjoy something yummy with that, but vegetables do fill you up and give you energy.

If you choose the buffet meals, this is where you really need to watch your portions.   My first word of advice is to have a big plate of salad before digging into anything else.  And try to put some nutritious things on your salad, rather than just iceberg lettuce and dressing.  If they offer spinach leaves, or cabbage, use that.  Add seeds, broccoli, beans, tomatoes, etc.  These will provide essential fatty acids, fiber, protein, and vitamins and minerals.  Finally, use an oil based dressing, which provides healthy fats.  All of these toppings will make the salad even more filling.  Once you’ve finished that, see what else you have an appetite for.

I definitely don’t want you to miss out on some of the really interesting and delicious foods available, but try to be sensible.

I must also mention that there are always desserts around!  Cakes, cookies, ice cream, you name it.  Again, try to be sensible.  If you really feel like something have it.  If you don’t feel like it, skip it.

Fun

My final comment on food and cruising is:  if you have a splurge day, don’t beat yourself up.  By feeling bad about it,  you’ll probably just do it again.  Enjoy yourself, but don’t go overboard (no pun intended.)

To your health,

Kimberly

How to get Motivated to Exercise

Hi all,

I know what it is like to tell yourself everyday that today is going to be the day that you start your new fitness regime.  I think most people have said that to themselves at least once…probably many times.

So, how do you get that extra bit of motivation to actually get going?

I suggest signing up for an organised run.  That can be a 5k if you’re only a beginner, or maybe a 10k if you already have some level of fitness under your belt.  By paying to participate in a run, you have a firm date that you work towards.  You know that the event is, say, 4 weeks away.  You make a plan for the weeks leading up to the event and keep to it.  When setting goals for yourself (including exercise), putting a date on the goal makes it so much more likely that you will achieve that goal.

And sign up for the event with a good friend.  They can be your training buddy and you can support each other in the process!

If you’ve never done an organised run, you might find that you actually love it!  On my first 5k a few years ago, I found that it gave me a complete buzz to run the distance with so many other people.  It really pushes you to do your best and it makes you look forward to signing up for the next event.

My most recent run was the Herts 10K.  It was my first year doing it.  I actually completed it 5 minutes faster than I had ever done a 10K previously and I put that entirely down to running along side so many other people.

Finally, let’s not forget that these events give you a great opportunity to raise money for a worthy cause.  Choose a charity that you are passionate about and see what events they are involved with.  You will feel great and the charity will appreciate whatever you can raise in sponsorship money.

To your health,

Kimberly