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Vitamins And Supplements - Yes, You Need Them!
You’re busy, we know.
If you’re anything like me, you’re running around like a
chicken with its head cut off for most of the day. Things get hectic, and
things slip through the cracks. All too often, these things are the things that
you really shouldn’t let slip – the
things that will make a big difference in your health and wellness.
Take it from me. I have to set an alarm in my phone for everything, from birthdays to birth
control. One thing that I find myself constantly forgetting? Vitamins and
supplements.
Photo: FreeDigitalPhotos
Ya gotta take them, ladies and gents. You may shrug it off,
but vitamins and supplements are integral to a healthy lifestyle, especially
when you can’t eat natural whole foods 24/7. Of course, everyone needs an
individualized plan, so check with your doc to figure out what’s best for you
(and to make sure it won’t mess with any other meds you take). However, there
are a few things that you can run out and snatch up next time you hit the
grocery store:
Multivitamin. GET
ON IT, people. Multivitamins are an easy and relatively cheap way to make sure
you’re getting all the vitamins you need to function at optimal level. In an
ideal world, you’d get everything you need from natural foods. Unfortunately,
we live in the 21st century, where sometimes breakfast gets
forgotten or dinner consists of whatever you can grab out of the Starbucks
pastry case. Find the type of multivitamin that’s right for you and integrate
them into your morning routine… fast.
Calcium. This one
is especially important for us chicks – osteoporosis is no laughing matter. Age
is just a number, but broken bones take their toll on overall health,
especially in seniors. Us girls are five times more likely to get osteoporosis
than men, so this supplement – which strengthens bones – is absolutely
essential. You can even get yummy chocolate calcium chews, so quit yer’ whining
and start supplementing! Oh, and Vitamin D aids in calcium absorption, so you
might want to invest in a bottle. It also helps to stave off cancer,
cardiovascular disasters, and depression. 
Photo: FreeDigitalPhotos
Omega-3. This
usually comes in the form of fish oil (and now they have smaller tablets that
don’t make your breath reek of fish, so no excuses). These fatty acids have a
ton of health benefits, including improved cardiovascular health, lowered
triglycerides, reduced inflammation, stiffness, and joint problems, and in some
cases, they even help to treat depression.
Other vitamins and supplements you may want to give a run
for their money include B12 (for energy), probiotics (to make sure things are
running smoothly in the digestion realm), glucosamine, vitamin C, iron, potassium, and
zinc.
Like I said, consult with your doctor to make sure you’re
planning a supplement system best suited for you and your lifestyle. And
remember, vitamins aren’t a magic bullet – just because you take them every
morning like a good girl or boy doesn’t mean you can go out and scarf down
McDonald’s on a daily basis or glue your butt to the couch 24 hours a day.
Make the effort! Your health is important and your body is
the only place you have to live – take care of it like you take care of that
shiny new ride or trendy two-story townhouse. Visit the FitToDo Store to stock up on your vitamins and supplements - and make a healthy choice. For life!
5/17/2012 3:14:09 PM|KRIS.VANVONDEREN
Is Your Child Eating Enough? Kids can be picky eaters.
We've all experienced it as mothers. One minute your child loves hot dogs; the next day they won't touch them with a ten foot pole. Or how about the phases where they refuse to eat anything but one type of food (usually unhealthy)? Dinnertime can quickly become a warzone. "I don't like yogurt, broccoli tastes like grass, I'M NOT HUNGRY FOR SPAGHETTI!" Feeding your kids - not to mention trying to ensure they get the proper nutrients and vitamins - can be a Titanic sized challenge!
However, we parents tend to overestimate the size of the problem when it comes to our kids - we worry, so we can easily become stressed if we think our child is undernourished or not nutritionally sound. Here are some tips and tricks to keep in mind next time your child refuses to eat:
- Try to get all the food groups in. It won't happen every day, and we have to live with that, but we can make a concerted effort to include all necessary groups as often as possible. This ensures our kids are getting the vitamins and nutrients that they need!
- Make it FUN! Serve up themed foods (like Frogs on a Log or Apple Bites), and tell a story to go along with them! You can even do things as simple as slicing foods into fun shapes, making faces out of them, and breaking out the cookie cutters!
Photo: eatingwell.com
- Sit down to eat with your children, emphasizing how delicious the food is and how everyone is enjoying eating it. Remember, monkey see, monkey do!
- Fit in snacks! Kids may not be hungry when it's time for lunch, or they may be too sleepy to pay much attention to dinner. Slipping healthy snacks into their daily routine is a great way to make sure they're getting what they require!
- Be realistic about portion sizes - your three year old isn't going to eat the same amount as your fifteen year old. Young children generally should get about 1/4 - 1/3 of the portion size of an adult.
- Look at it over the course of a week, not the course of one day. Your child might have a day where they refuse to eat anything but peanut butter, but it usually evens out between the other six days.
- Offer them at least one thing that they like on their plate. If you serve up a plate full of foods that they "hate", you're more than likely going to be asking for a fight! Remember, you don't want them to associate food with negativity, so concede on the Go-Gurt at dinnertime!
Remember, it may seem daunting over the course of a day, but there are so many ways to encourage your children not only to eat, but to eat healthily. By teaching them these healthy habits now (and letting it slide every once in a while - one stop at McDonald's won't ruin their healthy lifestyle), you're setting them up with a solid foundation for the future! Take it day by day and do your best - and check back at FitToDo.com for more recipes, tips, and ideas!
Live FitToDo and make a healthy choice. For life!
5/16/2012 12:54:09 PM|KRIS.VANVONDEREN
Tomato-Corn PieIt's meatless Monday! This yummy summer-inspired recipe goes perfectly with sweet potato fries and ice-cold lemonade, AND gets veggies in for those picky eaters!
Photo: eatingwell.com
Ingredients: Crust 3/4 cup whole-wheat pastry flour 3/4 cup all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground pepper 1/3 cup extra-virgin olive oil 5 tablespoons cold water
Filling 3 large eggs 1 cup low-fat milk 1/2 cup shredded sharp Cheddar cheese, divided 2 medium tomatoes, sliced 1 cup fresh corn kernels (about 1 large ear) or frozen 1 tablespoon chopped fresh thyme or 1 teaspoon dried 1/2 teaspoon salt, divided 1/4 teaspoon freshly ground pepper
Directions: To prepare crust: Combine whole-wheat flour, all-purpose flour, 1/2 teaspoon each salt and pepper in a large bowl. Make a well in the center, add oil and water and gradually stir them in to form a soft dough. Wrap the dough in plastic and chill in the refrigerator for 15 minutes.
Preheat oven to 400°F.
Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to a 9-inch pie pan, preferably deep-dish, and press into the bottom and up the sides. Trim any overhanging crust.
Line the dough with a piece of foil or parchment paper large enough to lift out easily; fill evenly with pie weights or dry beans. Bake for 20 minutes. Remove the foil or paper and weights. Let cool on a wire rack for at least 10 minutes or up to 1 hour.
To prepare filling: Whisk eggs and milk in a medium bowl. Sprinkle half the cheese over the crust, then layer half the tomatoes evenly over the cheese. Sprinkle with corn, thyme, 1/4 teaspoon each salt and pepper and the remaining 1/4 cup cheese. Layer the remaining tomatoes on top and sprinkle with the remaining 1/4 teaspoon salt. Pour the egg mixture over the top.
Bake the pie until a knife inserted in the center comes out clean, 40 to 50 minutes. Let cool for 20 minutes before serving.
Source: eatingwell.com
Looking for more nutritious and delicious meal plans? Check out our Recipes section! 5/16/2012 9:27:12 AM|KRIS.VANVONDEREN
Pasta, Tuna, And Roasted Red Pepper SaladThis recipe is great as as side, but can also hold the main stage for a quick and easy lunch!
Photo: eatingwell.com
Ingredients: 1 6-ounce can chunk light tuna in water, drained 1 7-ounce jar roasted red peppers, rinsed and sliced (2/3 cup), divided 1/2 cup finely chopped red onion or scallions 2 tablespoons capers, rinsed, coarsely chopped if large 2 tablespoons nonfat plain yogurt 2 tablespoons chopped fresh basil 1 tablespoon extra-virgin olive oil 1 1/2 teaspoons lemon juice 1 small clove garlic, crushed and peeled 1/8 teaspoon salt, or to taste Freshly ground pepper, to taste 6 ounces whole-wheat penne or rigatoni, (1 3/4 cups)
Directions: Put a large pot of lightly salted water on to boil.
Combine tuna, 1/3 cup red peppers, onion (or scallions) and capers in a large bowl.
Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender or food processor. Puree until smooth.
Cook pasta until just tender, 10 to 14 minutes or according to package directions. Drain and rinse under cold water. Add to the tuna mixture along with the red pepper sauce; toss to coat.
Source: eatingwell.com
Looking for more nutritious and delicious meal plans? Visit our Recipes section! 5/16/2012 9:21:37 AM|KRIS.VANVONDEREN
Creamy Garlic Pasta With Shrimp And VegetablesThis recipe tastes like it shouldn't be healthy, but don't let it fool you - the sauce is yogurt based, and it's chock full of veggies and lean protein!
Photo: eatingwell.com
Ingredients: 6 ounces whole-wheat spaghetti 12 ounces peeled and deveined raw shrimp, cut into 1-inch pieces 1 bunch asparagus, trimmed and thinly sliced 1 large red bell pepper, thinly sliced 1 cup fresh or frozen peas 3 cloves garlic, chopped 1 1/4 teaspoons kosher salt 1 1/2 cups nonfat or low-fat plain yogurt 1/4 cup chopped flat-leaf parsley 3 tablespoons lemon juice 1 tablespoon extra-virgin olive oil 1/2 teaspoon freshly ground pepper 1/4 cup toasted pine nuts (optional)
Directions: Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
Source: eatingwell.com
Looking for more nutritious and delicious meal plans? Visit our Recipes section! 5/16/2012 9:15:03 AM|KRIS.VANVONDEREN
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