Mind Body Excellence Blog

Vitamins are chemicals that are found in food and are necessary to the proper functioning and health of the human body. Your body cannot make vitamins and must be obtained through your diet.

There are two types of vitamins, water-soluble and fat-soluble. Water soluble vitamins dissolve in water and are not stored by thse body, they are eliminated in urine. The water soluble vitamins are the vitamin B-complex group and vitamin-C. B-Vitamins are found in cereal grains, chicken, meat, fish, legumes aand vegetables. The best sources of vitamin-C are citrus fruits.

Fat soluble vitamins are vitamins that are stored in the body for a few days or up to six months. The body uses these vitamins when needed. Fat soluble vitamins are A, D, E and K and can be found in milk, orange fruits and vegetables. They can also be found in dark green leafy vegetables, egg yolks, nuts, seeds and yogurt.

To make sure you’re getting an adequate amount of vitamins, eat a varitey of foods everyday.

Do you find that trying to read food labels can be very confusion and frustrating? If you do, your not alone. 

Most people have no idea  how many calories of fat they consume each day. The next time you go food shopping you’ll be able to calculate how many fat calories are in the foods you buy. 

Are you ready to start decreasing your fat intake?  Great!!

 To make things extremely easy for you, make sure you bring a calculator with you.

Let’s say you are looking at a food label on a box of cookies, look for the amount of calories per serving. ie. 150 calories per serving. now look for the number of calories from fat. Fat contains 9 calories per gram (2 grams would equal 18 calories)

So, if you have 5 grams of fat multiply that by 9.   9 x 5 = 45 (fat calories) Then divide 45 by the total number of calories 150 per serving and multiply the answer by 100.

Here’s how it looks.    150 calories per serving

                                           5 grams of fat = 9 calories    9 x 5 = 45  fat calories

                                            45 divided by 150 = 0.3

                                      100 x 0.3 = 30% caloriies from fat

You want to try and avoid or conume as little as possible foods that say hydrogenated or partially hydrogenated on the food label.

You have tried over and over again to lose weight and nothing seems to be working.  What can you do?  Try the following stategies:

• Keep a “weight loss” journal.
• Your weekly goal should be 1/2 -2lbs. If you lose just a 1/2lb each week, you will have lost 24lbs in one year. How great is that?
• Realize that it’s a lifestyle change and not a quick fix.
• Exercise-30-60 minutes a day.
•  Pick one “cheat day” each week. Avoid eating junk foods the rest of the week (cakes, candy, chips, soft drinks, ice cream,  alcohol, etc.)
• Drink plenty of water
• Eat small portions
• Eat slowly
• Use a smaller plate than what you normally use when you eat. Don’t go back for seconds.
• Attend support groups
• Make vegetables, legumes, fruits, and whole grains the major part of your meals.

 Nothing in life comes without hard work. Set your sights on your weight lose goal and never look back. Celebrate when you cross the finish line.

 Always seek approval from your physician before starting any nutritional program.

 -Frank