Vitamins: Fat Or Water Soluble?

The best way to get your vitamins is from food. But when you do not get enough from food you will need to take at least a multi-vitamin. It is recomended that everyone take a multi to safeguard health, because most people don't eat enough of the right foods. Also, many of our foods are depleted of nutrients. Read the article below for a quick look at what the different kinds of vitamins do for you.
bonnie--




Vitamins are organic substances essential in small amounts for the body's normal growth and activity. They are obtained naturally from plant and animal foods. Vitamins have two classifications, fat- or water-soluble, depending on the materials in which they dissolve.

Fat-Soluble Vitamins: Fat-soluble vitamins include A, D, E and K. These vitamins are stored in the body's fat tissues before they are absorbed in the blood stream. Because the body stores these vitamins, it is not always necessary to get a fresh supply each day. Caution should be used when taking fat-soluble vitamins to avoid the potential of harmful, toxic levels.

Fat-soluble vitamins are required for the maintenance of healthy bones, skin and hair and for bringing nourishment to the cells. Vitamin A is essential for vision, especially night vision. Vitamin K is essential for the formation of blood-clotting proteins.

The major dietary sources of these vitamins are green leafy vegetables, deep orange or yellow fruits and vegetables, cod liver oil, sardines, butter, egg yolks, fortified milk, almonds, wheat germ, peanut butter, corn oil, sunflower seeds, and liver.

Water-Soluble Vitamins: Water-soluble vitamins include B1, B2, B3, B6, B12 and vitamin C, as well as folic acid and biotin. Water-soluble vitamins, unlike fat-soluble vitamins, are not easily stored in the body and are often lost from foods in the cooking process. It is therefore important to include these vitamins in a daily dietary regimen.

B vitamins are involved in fat and protein breakdown. The B vitamins are required for healthy nervous system function, healthy skin, hair, eyes and liver function. Some of the B vitamins require other B vitamins to work correctly in the body.

Vitamin C (ascorbic acid) is important to the body in the production of collagen, creating connective tissue and supporting our organs. Other functions include protecting the fat-soluble vitamins and preventing scurvy.

The major dietary sources of these vitamins are cereal grains, meat, poultry, eggs, fish, milk, legumes and fresh vegetables. Vitamin C is found in citrus fruits, guava, red bell pepper, papaya, orange juice, broccoli, green bell pepper, strawberries, cantaloupe, tomato juice, mango, potato, cabbage, tomato, collard greens, spinach, Brussels sprouts, turnip greens, cauliflower, blackberries, and blueberries.

For more on vitamins go to My Healthy Weightloss.com

About the Author
Laura LaGuardia is a contributing editor on http://www.teddycare.com/Vitamins/ to the Health Information Resources site at http://www.teddycare.com . This article may be freely reprinted as long as the author's resource box and url links remain intact.

Wanna look 10 years younger?

The best thing we can do for our bodies is to eat more fruit and vegtables and less meat and processed foods or even better non of the latter. This is the quickest way to weight loss and the best way to looking younger. Read on to see why. But don't forget your vitamins especially if you are a vegitarian! bonnie--

Eat More Fruit!


by Rajesh Shetty
Fruit calories are very healthy especially compared to calories in fast foods and processed food. Never avoid fruits. In fact you should eat more fruit if you want to get rid of that excess flab from your body.

Fruits require 20-25 minutes to digest and give us energy; vegetables take 4 hours to become nutrients for energy; whereas meat takes up to 72 hours to completely break down and pass out from the body.

Unlike carnivorous animals, your intestines are too long for meat to pass out fast which leads to putrification of meat and accumulation of toxins in the body. Meat produces Uric acid which your body is incapable of handling..this causes further tissue damage.

Furthermore, fruits have anti oxidant properties and they take care of free radicals and reverse the ageing process. Also, fruits have enzymes essential for various bodily activities like metabolism, so difficult to obtain from meats and processed foods.

Dead meat products are not life supporting in the real sense but fruits are live foods and are a store house of solar energy.

Fruits also aid in the filtering and cleansing of toxins from the body. Most of the weightloss programs out there ignore the fact that toxin elimination is the most important aspect of losing weight and burning fat. Infact, without toxin removal the fat cells become very stubborn and can be hard to be burned or eliminated from the body.

Now consider this, having 2500 calories from fruit is great for your body. But being on a diet plan consisting of 1000 calories from meat and processed foods is not good for your health and maintaining ideal weight.

It really is not that hard to include fruit into your diet. Just start with one per day and when you are used to that add another and so on. Before you know it you will not recognize your healthy self! bonnie--

For more information on weightloss
visit My-Healthy-Weightloss.com

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About the Author
Expert in weight loss principles of Ayurveda Medical Science and Author of the Best selling book, "Proven weight loss secrets revealed". www.eweightlosstips.com

Fat Burning Exercise: Choose One That Can Revive Your Body's . . .

Be good to yourself you deserve it! Treat yourself like royalty starting today. bonnie--


Fat Burning Exercise: Choose One That Can Revive Your Body's Own Fat Burning Dynamism
By Laxmi Krishna


Fat burning exercise is not merely one that will burn fat on its own. Can it rekindle the body’s intrinsic fat burning mechanisms?

We all know our bodies started out as dynamic calorie-burning machines in our early years, even without strenuous fat burning exercise.

Somewhere along the way, they seem to have forgotten how to be that way any more.

In fact, we may actually notice that our bodies have progressively acquired the contrary habit of “not burning unwanted calories”. Of actually possessively holding on to fat. The reason for that is in a paradox.

The pace of life is faster nowadays, and from that we all make the cardinal mistake of deducing that a "busy life" is an "active life". We assume that our tiredness is from over-exertion, while it may even be from disillusionment.

Yet in a world that's moving fast around us, we fail to notice that our bodies are growing more and more lethargic - and that is the paradox. This personal lethargy in the midst of external turmoil is the No. 1 cause of "stress", and a host of stress-induced diseases.

Stress is nothing but our misalignment with the pace of the external world. And as the doctors love to tell us, most diseases have their roots in stress … like obesity, diabetes, cancer, heart disease, arthritis, osteoporosis, hormonal imbalance, emotional depression …

Look at almost all the research on diseases today, and they will show that somewhere these diseases have their genesis in this ubiquitous term called "stress". We need to examine what this "stress" is, if we want to adequately overcome the diseases themselves -- and not merely try out fat burning exercise to neutralize their impact.

Look up the word "stress" in the dictionary or thesaurus -- and here's what you'll find: hardship, oppression, distress, dread, apprehension, mistrust, nervousness ...

Stress is thus the word that reflects our "inability to cope" -- with a situation, a relationship, a circumstance, a life event ... it's a sign of a subliminal defeatist attitude that has crept into our souls!

It’s again this same stress that actually makes the body cultivate the habit of holding on to its fat for dear life. (Fat is nothing but excess energy fuel solidified and stored for future use, anticipating future starvation!)

And no matter what fat burning exercise you try, unless the mind's perception of its surrounding environment is changed it's hard to actualize results.

What the body has learnt how to do very well, is to save fat feverishly for the “rainy day”, even add on more and more …- because from everything it interacts with around it, it anticipates a lot of present and future stress!

How fearfully you perceive the world around you may have a lot to do with your body's disinclination to shed its protective weight and fat! No amount of fat burning exercise can battle these misperceptions of the mind.

Starting a purposeful walking program works in two ways -- one, it directly impacts your physical calorie burn and weight loss situation; and two, the self-assertion involved in setting strong new weight goals and staying with the walking program, day after day, despite all odds, helps wear away the fearful negativity that makes your body hold on to fat! It's the numero uno stress-busting fat burning exercise.

Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast -- 30 kgs. in just 32 weeks, with no dieting -- through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide. Visit Laxmi's site at http://www.walking-calories.com

Article Source: http://EzineArticles.com/

Dieting 101 - For Those Having A Hard Time Getting Started

Here is a solid plan to get you going in the right direction on weightloss and regaining your health! bonnie--

Okay, so you've read some of these articles, done your homework and now your finally ready to begin a diet and exercise program. But you still have this one same nagging question in the back of your mind... 'Where in the heck do I start?'

Being lost in midst of all of these variables is not a hard thing at all. There is sooo much knowledge and guidelines out there that sometimes we don't know how to put it all together. Well today you are in luck!

Before we get into this let me make one thing clear! You are doing the right thing! It is virtually impossible to know everything there is to know about diet and exercise. If everyone waited until they knew everything in order to get started no one would get started. What we first need to do is to construct a plan. Our plan will be simplified but will be enough to get you on the right track.

1. Set your goal(s)

If you don't know what you want or what you are doing you will be less likely to get where you want to go. You also will not have the same determination as you could have. If you don't have a picture of what you want in your mind you will be less motivated. Here are some sample questions you can ask yourself. How much weight do I want to lose? What exactly do I want to look like? Do I want a smaller waist? Do I want bigger arms? What measurements am I looking for? What sort of time frame am I looking at?

When you have done this it doesn't hurt to write your answers down to some of these questions as a reference for later. We as human beings can forget easily! Also, if you have to, record some of your current statistics that relate to your questions like measurements or your weight for example. Then you will have something to compare to and your results can be measured more effectively. Motivation aside, some will even take photographs of themselves. They are also great for motivation as well. In the future I will include articles on motivation.

2. Start to construct your menu along with the quantities

For some this is the hard part since they don't know how much or how little food to take. I will help you and give you a few sample formulas. The most accurate guideline that I have found (and actually have used) over the years is to multiply your current bodyweight by 10. That's how many calories you should be taking in for the day. Also remember that your true weight is when you get up without any clothes on. So if you weigh 165 pounds for example you would be able to take in 1650 calories a day. Try it!

The second way to do it is to take a piece of paper and record everything you eat for three days. Then after you do that get a calorie counter and total it up for each day. Add them together and then divide that number by 3. This will give you an average of the number of calories you usually would take in. Now you then subtract this number by 500 and that would be your caloric allowance for one day. Neat huh?

3. Begin thinking of your exercise program

While weight training is not a necessity it is highly recommeded for permanent lasting results. But if inconvenience or a lack of interest is an issue then cardiovascular activity will do just fine! Though what we explored in my other article about weight training is definitely true, it possible by all means to meet your goals with aerobic exercise. As with your goals, ask yourself these questions...Do I like to exercise at home? How much time do I have or am willing to put into it? What types of exercise do I enjoy (eg. walking, stationary bike etc.)? What days am I available?

I will now share with you some quick guidelines concerning your cardio. Incase you didn't know aerobic (meaning with air) exercise is the most beneficial for burning fat. Examples are swimming, jogging, brisk walking, running, stairclimber etc. The easiest to do by far is the exercise bike and walking. To be effective, aerobic exercise must last at least 20 minutes in duration. It doesn't have to be strenuous at all. If you can't hold a reasonable conversation while you train you are working too hard. Your heart rate does not have to be elevated that high. Also, the opposite of aerobic is anaerobic meaning your are using more muscle power. Therefore, if you are on the bike and your legs start to burn release the tension a little bit. Gradually as your muscles become more tired it still takes the same lung power to move the pedals while using lighter resistance. Either way you win!

To start off, 20-30 minutes of cardio three times a week should do wonders for you. As long as you are consistent you will see results. Remember that most of the time it is not the exercise that is at fault but the person doing them or not doing them! Again, exercise does not have to be hard but consistent. I have tried to make these guidelines as easy as possible for you because when it comes down to it, we tend not to do the things we don't like or feel is too strenuous.

There! This plan should be enough to get you started well on your way to meeting your fitness goals. Once you have the foundation laid down in this manner you can use other information you acquire to build upon it. Good luck and take it all the way!

For some the hardest part is getting started for others it is staying consistant. When ever you feel like you are losing your motivation it will help if you come back and read some more ideas to get you going again. bonnie--

When you are ready for some more weightloss tips go to: HEALTY WEIGHTLOSS

ABOUT THE AUTHOR
Randy Mclean has a diploma in Fitness and Nutrition from Education Direct, a YMCA individual conditioning certificate and is the author of Instinct - Master Your Mind And Your Body! For free tips and tricks visit www.weightlossguidance.com

Burning Fat vs. Burning Calories

To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories, does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can’t lose body fat just from burning calories.

When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise.

Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly “water weight” which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism, which indirectly burns fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.

To learn the steps to burning fat calories

The Simplest Diet Plan Ever

Easy Steps to Healthy Living

You've heard the popular advice on weight loss diets. Cut the fat! Cut the carbs! Cut the calories! Eat a balanced diet! But how can you cut though all of the confusion, and eat a diet that's balanced and healthy?


Here's the advice from nutritional science:

Cut the JUNK fats:
Most people do not need an ultra low fat diet. But most of us could improve our diet by cutting out the junk fats. Basically, these are the processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with junk carbs. Processed fats are the fats most likely to put on flab and clog your arteries.

Cut the JUNK carbs.
Most people do not need an ultra low carb diet. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - they switch from processed high-fat to processed low-fat. And when food manufacturers create low fat foods, they tend to replace the fat with junk carbs,that tend to pile on the pounds. Basically, junk carbs are low-fiber carbs. Like sugar, fructose (and all the other *oses), flour, cornstarch, fruit juice are all junk carbs. Yes, fruit juice is a junk carb too! - After all, how much fiber is there in fruit juice? - Virtually none - its yet another junk carb. You should eat the whole fruit instead, with its fiber intact.

For the rest of the this healthy diet plan

Lose Weight and Keep it Off Permanently

Without Fancy Diets

Have You Given-Up on Weight Loss? Free Articles and Newsletter
Fast, Healthy Weight Loss

By Sean Harder

For years the experts have been telling us that diets dont work, and my experience in the field for almost twenty years confirms that. Yet every year several new fad diets and supplements emerge, claiming they have the answer, and making people rich. Any diet will help you lose weight, there is no arguing that. I have several personal friends who have lost significant weight on the new low carb diets. Whether you can lose weight on a diet has never been the issue. I worked for Nutri-System several years ago and saw some people lose tons of weight. The issue has been and always will be whether a person keeps the weight off. Research has always shown that within 5 years, anywhere between 85 and 90 percent of people will put the weight back on after stopping a diet.

The key here is after "stopping a diet". Very few of the fad diets, or the diets where you buy special food, can or will be followed permanently. This is precisely why they don't work. There is also evidence that so-called yo-yo dieting is worse for your health than being moderately overweight. Most people I know with a weight problem have lost and gained at least 3 or 4 times in their lifetime.


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Lose weight and keep it off