weight loss early pregnancy | Essential Daily Vitamins for Women

weight loss early pregnancy

I think we all know its important to take vitamins, but we dont always do it.  At least I didnt.  Part of the reason is because it feels like there is so much information on vitamins, I dont know what to take or where to start.  So, the easy thing to do is simply take a multivitamin and be done with it- if you remember to take it.  

Ive been researching what Dr. Oz recommends because I trust his information and can understand what hes saying.  Heres what I found he suggests and what Im currently taking.  

A Multivitamin

Dr. Oz says that we only need 100% of the daily value of the 12 essential vitamins and minerals, with iron for pre-menopausal women.  When purchasing your vitamins, check for bottles labeled 100% daily allowance on label. 

Multivitamins fulfill your nutritional needs for the day.  Multivitamins contain:

Vitamin A – critical for healthy vision and skin

Vitamin B – a metabolism booster

Vitamin C – keeps your immune system strong, especially important during cold and flu season.

Vitamin D – promotes healthy bones (and your immune system)

Vitamin E – for healthy development of muscles and brain function

The Dose

Take half in the morning and half at night to maximize absorption.

Calcium Cocktail (Calcium + Additional Vitamin D + Magnesium)

Calcium is a necessary supplement for strong, healthy muscles, bones and teeth. You need to take it in combination with magnesium (to prevent the negative side effects of calcium) and vitamin D (to help the body absorb calcium) in order to get the maxium benefit.  

It turns out that vitamin D is crucial when it comes to fighting off colds. An important part of Dr. Ozs anti-aging checklist, vitamin D plays a number of roles in our bodies, including:

 *Promoting absorption of calcium and bone health

 *Boosting immune function

 *Reducing inflammation

 *Healthy neuro-muscular function

 *Protecting against some forms of cancer

The Dose

Calcium (600mg) with Magnesium (400mg) and Vitamin D (1,000 IU)

Take dose with a full glass of water, 2 hours after eating.  Calcium can block the absorption of other supplements and prescriptions, so take it separately. 

Fish Oil (Omega 3’s)

To keep your brain, heart and eyes healthy, take Omega 3’s every day. 

The Dose

For women, the daily dose of Omega 3s is 1000 mg; for men, the dosage is 600 mg.

Astragalus

Although Astragalus isnt a vitamin, I take it daily for energy and anti-aging.

According to Dr. Oz, aging is the primary reason why your body feels depleted of energy. Add to that the boatload of daily tasks most of us face – work, household chores, childrearing – and it’s no wonder were exhausted.

The supplement astragalus can help keep you going. This root, used in traditional Chinese medicine for centuries, contains a special chemical that research has shown may actually help slow the aging process. This chemical activates the enzyme telomerase, which works on a cellular level to protect DNA from breaking down, thus warding off exhaustion and a host of other age-related symptoms and diseases.

The Dose

Take 200 mg of astragalus twice a day, in the morning and at night. 

To help me remember to take my vitamins, and to keep me from asking, "Did I take that today?" I bought a daily vitamin holder at Target.  I love it because its got a side for am and pm and each compartment is large enough to hold all my pills.  I take the calcium pill by itself in the afternoon. 

Are you taking vitamins?  Which ones?  Where are you finding your information about which vitamins to take?  

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weight loss early pregnancy symptom | Tasty Fruit Veggie Protein Smoothies

weight loss early pregnancy symptom

When I did the Jamie Eason 12-week trainer, one thing she recommended was drinking a protein shake within 30 minutes of working out to aid in muscle growth and recovery.  I do this pretty religiously, making my shake as soon as I get home or ordering one at the gym if Im not coming straight home after my workout.  Protein is essential for muscle development and recovery, but you can get the adequate amount from whole foods, like meat, fish, beans, egg whites, nuts, and milk too.

Im usually a protein powder plus water and a few ice cubes kind of girl, but lately Ive been trying more fresh fruit and veggie smoothies (with protein powder).  The other day, I added about 6 ounces of Odwalla Superfood drink to my protein powder and it tasted so good.  Although Odwalla is made with all natural ingredients, the calorie content and sugar is high, so Id use it sparingly.  Mixed frozen bagged fruit is usually what I use.

Since I dont like a huge shake (it feels so daunting- like a chore to chug down), I make just a regular sized glass or mason jar size.  

I add about a scoop and a half of my protein powder (30 grams of protein) as opposed to the recommended 3 scoops (60 grams) because I dont think I can process that much protein at once, nor do I need it.  Im currently using Amplified Wheybolic Extreme 60 and I like it because it has amino acids (great for muscle growth and energy).  I have the chocolate powder too and just blend it with water and a few ice cubes and its pretty good.

The best results Ive seen working out were when I was adding BCAA (branched chain amino acids- Amino Fuel) to my diet.  The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids.  Its easy to do- I add 3 tablespoons of the liquid right into my water bottle when I work out.  It tastes like orange juice, so its like drinking citrus water.  But, if I dont put the Amino Fuel into my water, I just add it to my shake.  

Chia Seeds are another ingredient in my diet (they are full of omega-3 and fiber) and go in my protein pancakes or oatmeal, but Ill also add a teaspoon to my shake.  Ive gotten hooked on mango lately and this Bolthouse Farms mango drink is good (but again, sugary- sweetened with fruit- so use sparingly).  

Ill also add about two big hand-fulls of spinach (the pre-washed bagged kind) to the mix.  I feel good knowing Im getting my greens in. 

I tried adding two small carrots to a smoothie and have to admit, I didnt love it.  It wasnt terrible, but I dont think Ill do that again.  

I think the point is to just experiment to see what you like, what combinations taste best to you and what other nutritious things you can add to your shake.  After looking at the nutrition on the prepared drinks, Ill probably just stick to my bagged frozen fruit.  

Are you a smoothie person? 

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post baby weight loss exercises | You Can Do This

post baby weight loss exercises

Most days Im a very loving and kind person.  Sometimes I need tough love.  When I saw this quote on Pinterest it really resonated with me.

via

No sweet words of encouragement.  No gentle reminders to take care of yourself.  Just straight-up truth.   I needed that.  Maybe you do too. 

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You can follow Honey Were Healthy on FACEBOOK & PINTEREST.

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