Monday, March 23, 2009

B Vitamins

B Vitamins are incredibly important in our stressful lives. Most multi - vitamins do not contain enough of these valuable nutrients. B vitamins are water soluble and therefore are not stored in the body. For this reason we need to be aware of the need to supplement. They support the nervous system and therefore can be helpful when we are fatigued or under stress. Some of these B's can be readily found in a Whole grain/Whole Food diet, yet most of us don't quite get enough of these whole foods to make a huge impact. So here is a mini breakdown of the necessary B vitamins and their basic dosage suggestions. Check with your doctor if you intend to take more than these dosage suggestions.

Your Best bet is to pick up a B COMPLEX that contains all of these listed below. Just check the dosage amounts to be sure your chosen B complex fits the bill!
* If you are taking a multi vitamin check the B vitamin levels... and then pick up a B complex to fill in the gaps.

  • B1 (Thiamin) 20-50 mg found in brown rice, spinach, nuts, legumes, cauliflower.
  • B2 (Riboflavin) 50 mg found in eggs, whole grain bread, leafy green veggies. B5 (Panothenic Acid) 25-100 mg found in whole grains and legumes
  • B6 (Pyridoxine) 50-100mg found in Broccoli, Kale, and asparagus. *helpful with PMS
  • B12 (Cyanacobalamin) 50 mcg found in animal products...dairy, meat, fish. Very important for vegetarians to supplement.
Your body will thank you for supplying it with the nutrients it needs to make it through a stressful day!

Monday, March 9, 2009

CHIA Seeds!

If you have not already heard about these little seeds...let me introduce you to them!
Chia seeds are part of the mint family. They consist of 31% healthy fat, 16% protein and 44% carbohydrate (38% of which is fiber), and some antioxidants.
Most of the fat contained in the seeds are OMEGA 3 fatty acids which have been shown to regulate cholesterol and decrease inflammation in the body. Chia seeds increase HDL (your good cholesterol) and decrease triglycerides (blood fat content). Their best attribute is the fact that they are high in both soluble and insoluble fiber. Insoluble fiber helps control cholesterol, while soluble fiber helps slow the breakdown and digestion of a carbohydrates. This helps keep your blood sugar steady which is always a good thing! Perfect for anyone with hypoglycemia or diabetes, or for anyone looking to maintain energy levels throughout the day. Oh, and adding extra fiber helps with weight loss.

Simply add a tablespoon or two into a smoothy or soup. I often just add 2 tablespoons with a bit of water and just down it before breakfast. Beware of adding it to your smoothies because it does expand and hold water... you may need to start with one tablespoon and add extra water.

I have found these seeds at Whole Food market and online at Try any health food store.

Plus, Dr Oz, on Oprah recommends these seeds and eats them daily! I'm in!