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Intermittent Fasting When Pregnant: Is It Safe?

September 5, 2019 by Power of Positivity

Intermittent fasting is an increasingly popular approach to body weight control. It has also been shown to be effective in helping to prevent and reverse metabolic syndrome and insulin resistance, and it can effectively treat some cases of type II diabetes.

In addition to being effective, one of the reasons it is so popular is that you will find it easy. You have no counting calories. Nor are you obsessing over the fat and carbohydrate content of food or worrying about portion sizes. You just severely restrict food consumption on some days. There are many different approaches to periodic fasting regimens.

Options When Fasting

Some people consume nothing but water two or three days a week. On the other hand, some consume only a light snack two days a week. Some people find it works better for them to just eat one meal per day. Essentially, you fast periodically.

This pattern of eating closely mirrors how our ancestors ate. Indeed, they didn’t eat three squares a day plus snacks. Most studies of hunter-gatherers suggest a more typical pattern of eating was on average one meal a day. They experienced periods of feasting interspersed with periods of limited food intake.

During non-fasting periods, while individuals engaged in periodic fasting practices do not have to engage in tedious calorie counting, carb counting, or portion weighing, they should attempt to choose healthy foods. Some individuals opt for a Mediterranean style diet rich in fruits and vegetables, nuts, fish, whole grains, and healthy meat choices. However, others opt for Paleo, keto or even vegan. Any of these healthy diet choices can definitely assist delivering nutrients for a healthy pregnancy.

Are there any possible benefits to intermittent fasting when pregnant?

Controlling weight gain during pregnancy

Most non-pregnant women engage in fasting practices to control their body weight in order to improve their health. It is, however, totally normal to gain weight during pregnancy. After all, an average full-term infant weighs over seven pounds. Additionally, the placenta and amniotic fluid together usually average three pounds. Furthermore, the body tries to lay down some excess fat during pregnancy to support the demands of birth and lactation.

A woman at a normal weight before pregnancy will likely gain around 25 pounds during pregnancy. However, being overweight or obese before conception can lead to many pregnancy complications. And, gaining an excessive amount of weight during pregnancy can lead to poor birth outcomes, such as fetal death, low birth weight, and obstetric complications. In addition, excess weight gained during pregnancy is challenging to lose later.

Accordingly, the American College of Obstetricians and Gynecologists provides guidance urging women to control their weight gain during pregnancy. That need is true, especially, if they were overweight before conception. In particular, they state that considering there have been several studies of overweight women who only gained seven to 14 pounds during pregnancy and had fine birth outcomes, overweight women should not be encouraged to gain large amounts of additional weight during pregnancy.

Weight control during pregnancy

For women who have been successfully controlling their weight with intermittent fasting before pregnancy, giving up the practice may lead to excessive weight gain during pregnancy, which could harm the fetus and cause birth complications. For women who are overweight at the time of conception, engaging in careful fasting practices may allow them to control their weight gain during pregnancy and assist them in losing the “baby weight” after birth without adversely affecting the fetus or the birth outcome; indeed, controlling their weight gain during pregnancy will improve the health of the fetus and the birth outcomes.

Gestational diabetes, type II diabetes and pregnancy

Women with type II diabetes can really struggle during pregnancy, even those who have developed a routine to keep their condition under control while not pregnant. Here’s one of the major problems. Many of the drugs that doctors prescribe to treat diabetes are not safe during pregnancy. Thus, women may need to switch to insulin injections and engage in complicated blood sugar testing regimens during pregnancy. Insulin injections are safe during pregnancy.

Women should try to keep blood sugar levels under control during pregnancy. That’s because uncontrolled type II diabetes can cause these concerns::

Pre-eclampsia, which can lead to severe, even life-threatening complications for the mother and may require emergency delivery of a very premature infant
Miscarriages and stillbirths
Preterm births
Need for a cesarean section
Birth defects
Excessively large baby at birth, which can lead to serious birth complications and possibly predispose the baby to developing obesity and type II diabetes as an adult
Neonatal respiratory and metabolic problems

Women who fasted to control their type II diabetes might wish to continue the practice during pregnancy. This routine will help to achieve the same results without the need for insulin injections or a complicated blood sugar testing regimen. Conversely, women who have been relying on medications prior to pregnancy to control the condition may be interested in taking up periodic fasting.

A certain percentage of women, for unknown reasons, develop gestational diabetes, which is essentially type II diabetes that only occurs during pregnancy. It usually resolves after birth, but women who experience gestational diabetes are at risk of developing type II diabetes while not pregnant. If gestational diabetes remains undetected and uncontrolled, it leads to the poor outcomes described above. Usually if it occurs it is controlled by diet, exercise, and possibly insulin injections, and obviously some women may be interested in trying a fasting regimen to assist in controlling their insulin resistance and blood glucose levels.

Is intermittent fasting safe during pregnancy?

Although it is quite clear that an insufficient or inadequate diet during pregnancy can lead to poor birth outcomes, individuals engaging in intermittent fasting generally consume nutritious, healthy diets in between fasts, with plenty of fresh fruits and vegetables, nuts, fish, meat, and whole grains. Thus their diets cannot be described as “inadequate” or “insufficient”, just consumed in a different fashion than someone who eats six small meals a day. Although no studies have been conducted on pregnant women deliberately engaging in intermittent fasting practices for weight loss/metabolic health benefits, there is a rich literature on pregnant women who fast during Ramadan.

Ramadan fasting

Muslims participate in a celebration called Ramadan. For an entire month, individuals refrain from eating or drinking during the daylight hours. The goal of this ritual is to improve self-discipline and awareness. Furthermore, practitioners refrain from engaging in any negative acts during this month, such as lying, harmful gossiping, and so forth. Although children and pregnant women are exempt from fasting, many voluntarily engage in the ritual. At the end of each day, people gather together to socialize and eat. Thus, participation has both cultural and religious significance.

Ramadan findings

A large systematic review of pregnant women who engaged in intermittent fasting during Ramadan while pregnant was published in 2018. It included the birth outcomes of a total of 18,920 pregnancies subjected to intermittent fasting and 12,454 pregnancies from the same cultures that were not. Ramadan fasting had no effect on the birth weight or the rates of preterm delivery. However, placental weights were somewhat reduced.

Other studies of pregnant women engaging in Ramadan fasting have reported some puzzling findings in regards to metabolic markers. One reported that blood glucose levels were somewhat elevated each evening after breaking the fast, and another reported that serum cortisol levels were elevated in fasting pregnant women, although this same study carefully followed the fetuses by ultrasound until delivery and found the fasting had no apparent adverse effect on fetal development or the progression of the pregnancy.

Experts’ final opinions

The vast majority of experts simply say to not engage in fasting during the second and third trimester. However, they are in disagreement as to whether fasting is OK during the first trimester.

The experts do admit there is no solid evidence behind their recommendations for or against fasting during pregnancy. Thus, most of them choose to err on the side of recommending no fasting.

So what’s the bottom line?

Unfortunately, at this point in time, there is no bottom line. There is no solid evidence showing that fasting practices harm a pregnancy, Additionally, circumstantial evidence suggests that at least some women and fetuses may benefit from engaging in careful intermittent fasting combined with exercise and a healthy diet during pregnancy.

There may be pros and cons that vary for each woman. For some, the pros of a fasting regimen may outweigh the possible cons. For others, the reverse may be true. In general, women should discuss this issue carefully with their doctors, preferably before conception. Then, they can plan ahead and achieve the best possible pregnancy and safe delivery.

15 Health Benefits of Apples (+5 Bonus Apple Recipes)

September 5, 2019 by Power of Positivity

What if there is a single food that contained an entire army of health benefits? And, what if that food is readily available at any supermarket or grocery store for very reasonable prices? Finally…what if this food holds the key to radically changing your life for the better? The answer may surprise you.

We have all heard the saying “An apple a day keeps the doctor away.” Attribute to a Welsh proverb, this old saying has a great deal more truth to it than might meet the eye. Apples are among the most widely cultivated and consumed fruits in the world and many experts, healthcare providers and laypeople who know the many benefits first-hand consider them a “miracle food.”

In June 2017, Medical News Today listed this fruit as one of the top 15 foods on the Healthiest Foods List in surveys across the United States and Europe. [1] The humble apple is available in more than 2000 varieties across the United States. Worldwide, farms cultivate more than 7,500 varieties.. This is a staggering number for such a common fruit. Surprisingly, only the crabapple tree is native to North America. The other varieties are all imported. [2]

Not All Apples Are Created Equal

Different apple species contain varying levels of nutritive benefits. Some of the most common are listed below.

Pink Lady

Foods rich in flavonoids (plant pigments) have the potential to improve heart health. [3] The Pink Lady ranks at the top of the charts in the flavonoid category. According to Professor Jonathan Hodgson: “Flavonoid-rich [FRUIT] improve blood vessel relaxation and enhance nitric oxide status.” The ability for blood vessels to relax may play an important part in preventing high blood pressure and heart disease.

Red Delicious

The Red Delicious is perhaps one of the most popular varieties in the United States with its luscious flesh and deep red skin. According to a publication by the Journal of Agricultural and Food Chemistry, the phenolic compounds found in the Red Delicious and Northern Spy have the potential to provide additional antioxidant benefits to the consumer. The apple peels contain the highest levels of phenolic compounds, which is another very good reason to eat the entire apple rather than skinning them first.

Granny Smith

The Granny Smith is known for its ability to help with losing weight. An imbalance of good bacteria in your colon can cause inflammation or diabetes in certain susceptible people. Granny Smiths contain specific compounds that are scientifically proven to bring the bacterial colonization in the colon. Thus, you restore a healthy balance. [4]

Health Benefits of Apples that Might Surprise You

Apples are a veritable powerhouse of nutrition and are packed with a wide array of health benefiting substances. One of the top health benefits of the fruit is their extremely high level of antioxidants. Antioxidants are either natural or synthetic substances that have the potential to prevent or delay cell damage from free radicals. Antioxidants are found in very high levels in all fruits and vegetables.

The importance of consuming a balanced antioxidant profile cannot be overstressed as an imbalanced consumption can lead to its own health risks. Obtaining your antioxidants from natural sources such as fruits and dark green leafy vegetables is the safest way to ensure a balanced nutrient intake.

Free radicals are unstable molecules that the body produces in response to environmental or physical stressors. Antioxidants are also referred to as free radical scavengers. Antioxidants provide a natural defense against free radical damage, also known as oxidative stress. Reasons for oxidative stress include:

Excessive exercise
Inflammation and injury
Smoking
Environmental pollution
Excessive consumption of refined foods, trans fats, and artificial ingredients
Radiation
Chemical exposure (e.g. drugs, pesticides, solvents)

The health benefits of this fruit are varied and possibly too numerous to count as science continues to find out more and more information. However, here are 15 surprising health benefits of eating this fruit that will have you eating one or more of them a day.

15 Health Benefits of Apples

#1: Natural Tooth Cleaner

While they will not replace good brushing and flossing habits, consuming whole apples with the skin stimulates saliva production in your mouth. Thus, you lower the bacteria count in your mouth that can lead to tooth decay. [5]

#2: Protect Against Neurodegenerative Disorders

According to recent studies [6], people who consume high-fiber foods are less likely to suffer from Parkinson’s disease or Alzheimer’s. these conditions are caused by a breakdown of the dopamine-producing cells of the brain caused by oxidation and inflammation of neurons. Another study revealed that apple juice has the potential to increase production of acetylcholine, an essential neurotransmitter that is responsible for memory.

#3: Help Prevent Cancer

The consumption of flavonoid-rich foods can help reduce the risk of certain types of cancer by up to 23 percent. Apple peels contain a specific compound known as triterpenoids that have potent activity against abnormal cell growth in the liver, colon, and breast. Extracts from the whole fruit were observed to have reduced the size and number of mammary tumors in rats. According to the National Library of Medicine National Institutes of Health, consuming high levels of fiber can help reduce the risk of developing cancer. [7]

#4: Reduce the Risk of Diabetes

Women who consume at least one apple a day are nearly 30 percent less likely to develop type 2 diabetes. The high fiber content in [FRUIT] consumed with the peel helps regulate blood sugar swings in susceptible persons. Apple cider vinegar [8] has also been used to reduce the fluctuation of blood sugar levels in the bloodstream, which helps keep blood sugar from dipping too low.

The polyphenols present in the fruit helps lower glucose absorption in the digestive tract and stimulates the pancreas to release insulin. Also, these polyphenols help stimulate insulin receptors on the body’s cells to speed up the elimination of excess sugar from the bloodstream.

#5: Gallstone Prevention

Gallstones are formed by presences of digestive fluid deposits in your gallbladder, a small organ located just below your liver. The gallbladder is responsible for releasing bile into your small intestine to help with digestion of fats and proteins. Gallstones can be as small as a grain of salt as small or as large as a small apple. [9] Gallstone formation can occur from:

Excess cholesterol.

Excess cholesterol. When the liver excretes more cholesterol than the bile can dissolve, it can crystalize and eventually form into stones.

Excess bilirubin

Excess bilirubin. Bilirubin is produced by the liver in order break down old red blood cells. When too much bilirubin is produced as a result of liver disease, infection or blood disorders, gallstones can form.

Improper gallbladder function

Improper gallbladder function. When the gallbladder fails to empty properly, the bile present can become concentrated, leading to the formation of gallstones.

The high fiber content of fruits eaten with skins on can help prevent the formation of gallstones. Therefore, you enjoy balanced cholesterol levels and a healthier weight.

#6: Improve Bowel Movements

Both constipation and diarrhea can be treated by consuming apples on a regular basis. The fiber in the fruit helps pull water out of your colon to move things along and to absorb water when too much is present.

#7: Soothe Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a condition characterized by constipation, diarrhea, bloating and pain. Treatment plans include eliminating dairy and fats and eating foods high in fiber. [10]

#8: Liver Detox

Your liver is the main defense your body uses to remove harmful substances and other toxins from your bloodstream. When your liver becomes clogged or backed up, you can suffer from a wide variety of symptoms including headaches, flu-like symptoms, aches and pains, constipation/diarrhea, skin eruptions, and stomach problems. One of the easiest and safest ways to detox your liver is to eat one to two servings of fruits a day.

#9: Immune Booster

Apples with red skins contain an antioxidant called quercetin. Quercetin can help boost your immune system and reduce allergies by calming down white blood cell activity triggered by environmental or physical stress. Other immune-boosting benefits include asthma treatment. [11]

#10: Prebiotic Benefits

This fruit contains pectin, which is prebiotic. Prebiotics feed the good bacteria in the body, thereby helping to maintain a healthy gut flora balance in the large intestine. Therefore, the prebiotic effect help improves health by eliminating harmful toxins and maximizing the amount of nutrition your body can absorb.

#11: May Help Treat Anemia

This fruit has been found to be useful in treating anemia for their high iron content. Iron helps to increase the number of red blood cells in the body and ensures proper oxygenation of your body’s organs.

#12: Can Improve Vision

Consuming the fruit can help prevent specific conditions related to eye health including macular degeneration, cataracts, and glaucoma. Thus, they help strengthen the eyes, improve eyesight and treat night blindness with their high flavonoid levels and antioxidant phytonutrient levels that combat free radical damage.

#13: Skin Care

Skin damage from free radicals shows up as symptoms as premature aging, wrinkles, age spots, and other conditions. The consumption of apples helps increase blood circulation which keeps the skin looking healthy and toned by stimulating new cell production and keeping acne at bay. Using a skincare product made from apple and honey or apple and milk can increase the healthy appearance of the skin for people of all ages.

#14: Bone and Joint Health

Specific compounds found in apples such as myricetin and kaempferol reduce specific inflammatory conditions such as arthritis and gout. Also, people suffering from rheumatism may find them to help aid the healing process.

#15: Protect Against Stroke and Heart Disease

Regular apple consumption has been shown to help reduce the risk of thrombotic strokes in men and women as a result of the high quercetin levels found in the fruit. The antioxidative properties found in them helps reduce lipid oxidation [12] that can lead to free radical damage. It can also neutralize blood vessel fat and prevent it from causing a dangerous buildup of pressure. The polyphenol epicatechin also helps in regulating blood pressure.

5 Apple Recipes that Will Leave You Begging for More

Now that you’ve had your curiosity piqued about all the health benefits of this delicious treat, here are some recipes that will get you going on your next level of health success.

So, we sourced the best apple recipes from around the internet (and included attribution links to the original recipes).

Reese’s Apple Salad

Enjoy this salad as either part of a meal or for a quick and easy dessert.

Ingredients

Diced apple of your choice
Whipped topping
Instant vanilla pudding
Milk
Peanut butter cups
Caramel drizzle

Combine pudding and milk. Fold in whipped topping. Dice the apples and the peanut butter cups. Fold the fruit gently into the whipped topping/vanilla pudding. Set aside a small handful of the peanut butter cups for a garnish and fold the rest of them into the salad. Drizzle caramel topping over it and garnish with apple slices and peanut butter bits. Refrigerate for a few hours to allow the ingredients to gel.

Crockpot Applesauce

Quick and easy to make, crockpot applesauce is a great way to use up all those apples you picked at your local farm.

Ingredients

16 apples, preferably a variety of the sweeter ones like Sun Crisp, Gala, Honeycrisp and Golden Delicious
4 cinnamon sticks
¼ cup brown sugar, packed
Zest of one lemon
Juice of half a lemon

To make it simple, you can “roughly” peel the apple by making a quick pass with the peeler and leaving whatever bits of skin are left. Once you’ve peeled and diced your apples, add them to your crockpot with the brown sugar, lemon zest and lemon juice. Add the cinnamon sticks and set on high.

In six hours or so, the fruit will be soft and easy to process with an immersion blender (for a super smooth sauce) or with a pastry blender, berry masher or fork. Crockpot applesauce is an excellent holiday menu item. You can even make it ahead of time and freeze it to make it even easier come that big day.

Overnight Apple Pie Baked French Toast

As a breakfast casserole that is thrown together the night before, all you will need to do when you get up is stick it in the oven to bake. A combination of apple pie and day-old bread, the result is a stunning dish that is apple pie with a twist.

Ingredients

One loaf French bread or sourdough bread
8 eggs
2 cups of milk
½ cup heavy cream
¾ cups brown sugar
1 T. vanilla
2 tsp. apple pie spice
1 21-ounce can apple pie filling

Streusel topping:

½ cup flour
½ cup brown sugar
1 tsp. cinnamon
1 tsp. apple pie spice
¼ tsp. salt
½ cup butter, cold

Grease a 9 x 13-inch baking dish. Cut the bread into one-inch cubes and layer into baking dish. Whisk the eggs and add the milk, ¾ cup brown sugar, pie spice, vanilla and pie filling. Pour the egg/milk mixture over the bread and stir gently. Cover with a plastic wrap and refrigerate overnight. If you want to cook it sooner than that, allow it to sit for at least an hour before moving to the next step.

Using a pastry cutter, cut the butter, flour, ½ cup brown sugar, cinnamon, 1 tsp. apple pie spice and salt together until you have coarse crumbs. Store the streusel in the refrigerator for one hour or overnight in an airtight container.

To bake, preheat your oven to 350 degrees. Sprinkle the streusel topping over the French toast. Bake uncovered for 50 to 60 minutes. Longer baking times will result in a crispier crust. Dust with powdered sugar and serve with whipped cream and maple syrup.

Spiced Apple Cupcakes with Caramel Frosting

Caramel and apples meet in this delectable recipe that will be a treat to your eyes as well as your taste buds.

Frosting:

½ cup sugar
¼ cup water
½ cup heavy whipping cream
2 tsp. vanilla
12 T. butter, room temp
¼ tsp salt
1 cup powdered sugar

Cupcakes:

1.25 cup flour
1 tsp baking powder
1 tsp. cinnamon
½ tsp. salt
¼ tsp. ground ginger
½ cup granulated sugar
½ cup brown sugar
¼ cup butter, room temp
1 egg
½ tsp. vanilla
6 T. buttermilk
1 ½ cup shredded apple, peeled

Instructions: Frosting

Stir sugar and water in a small bowl and bring to a boil over medium-high heat. Do Not Stir. Allow boiling for five to six minutes or until it turns a light caramel color. Remove from heat and slowly pour in the cream while stirring. Add the vanilla. Allow cooling to room temperature while you make the cupcakes.

Instructions: Cupcakes

Preheat the oven to 350 degrees Fahrenheit. Line a muffin tin with paper liners. In a mixing bowl, combine flour, baking powder, cinnamon, salt, and ginger together. Using a standing mixer, beat sugar and butter together until the mixture is light and fluffy. Mix in the egg and vanilla. Add the flour mixture slowly until just combined. Add the buttermilk and mix well. Fold in the shredded apple.

Fill the cupcake liners about ¾ full and bake for 22-25 minutes or until a toothpick inserted in the center comes out clean. Allow cupcakes to cool for a few minutes in the tin before removing them to a rack. Cool completely before adding the frosting.

Giant Skillet Grilled Cheese with Ham and Apple

Using two different chesses, ham and Granny apples, this supersized sandwich will hit that sweet spot every time. Perfect for multiple lunches.

Ingredients:

1 round loaf of crusty bread (boule)
¼ pound thinly sliced Swiss cheese
Mustard of your choice (optional)
¼ pound thinly sliced Monterey Jack cheese
¼ pound thinly sliced ham
1 small Granny Smith apple
1 T. vegetable or olive oil
4 T. unsalted butter, softened, divided

Preheat the oven to 350 degrees. Cut the loaf in half horizontally. Trim the crusts from the top and bottom of the loaf to make two large slices around 1 ½ inch thick. If you are using mustard, spread it to taste on one slice of bread along with an even layer of Swiss cheese, reserving two slices. Sandwich the ham between the Swiss cheese and two additional slices of Swiss cheese and Monterey Jack. Core the apple and cut into very thin slices. Layer them on the sandwich, followed by the final slices of Monterey Jack cheese.

If desired, spread the remaining bread slice with mustard and close the sandwich with the bread mustard side down. Heat the oil in a heavy, oven-safe 10- or 12-inch skillet over medium-low heat. Spread two tablespoons of the butter on the top of the sandwich and place it in the skillet butter side down. Spread the remaining two tablespoons on top. Cook for three to four minutes until the bread is golden brown and toasty. Flip and cook for an additional two to three minutes more. If the cheese has not melted fully at this point, pop it in the oven until the cheese is melted. Serves four.

Final Thoughts About Consuming Apples

If at all possible, consume organic apples in apple recipes over conventional. Organic apples are not treated with pesticides or harmful fertilizers that can impact the nutritional profile and health benefits of the fruit. Farm-to-table apples are the best of all, as they are extremely fresh and contain more nutrition than fruits stored for months in a warehouse. They will also create more flavorful apple recipes.

The best time to consume this treat is in the fall and early winter.You may purchase them in supermarkets in the United States all year. However, fall is the harvest time. In order to prevent their spoiling, the fruits are treated with 1-methylcyclopropene, a chemical that preserves the texture and freshness.. [13] However, once they are out of season, they lose a good portion of their nutritive value, with certain compounds being completely gone after one year of storage. [14]

Apples have a place on every table in every home. Embrace America’s favorite fruit to spice up your life and jumpstart your health.

REFERENCES

[1] https://www.medicalnewstoday.com/articles/245259.php

[2] https://www.medicalnewstoday.com/articles/245259.php

[3] http://www.news.uwa.edu.au/201110053999/research/eat-apples-healthy-heart

[4] https://www.sciencedirect.com/science/article/pii/S0308814614005251

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6051571/

[6] https://www.sciencedaily.com/releases/2004/11/041116215006.htm

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3183591/

[8] http://idosi.org/wjz/wjz6%281%2911/2.pdf

[9] https://www.mayoclinic.org/diseases-conditions/gallstones/symptoms-causes/syc-20354214

[10] https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/diagnosis-treatment/drc-20360064

[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707699/

[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/

[13] https://agresearchmag.ars.usda.gov/2007/oct/apples

[14] https://pubs.acs.org/doi/pdfplus/10.1021/bk-2007-0956.ch020

Weight Watchers: Learn the Pros and Cons of This Diet Phenomenon

September 5, 2019 by Power of Positivity

Losing weight and living a healthy lifestyle comes easily for some people. They simply reduce their caloric intake, increase their physical activity and they drop unwanted pounds. Unfortunately, it’s not always so easy for other people. Even when they drastically restrict their calories, they just can’t seem to lose weight. That’s why so many rely on programs like Weight Watchers.

While there are a lot of meal plans available, Weight Watchers is probably the most well-known of them all. To help those looking to slim down make the best decision, we’ve broken down the pros and cons of following Weight-Watchers program.

Benefits of Slimming Down

Maintaining a proper weight is one of the best ways to live healthily. In addition to lowering your blood pressure, reducing the risk of stroke, getting in shape has also psychological benefits. When people are happy with their physical appearance, it has a positive rebound effect mentally.

Overview of Weight Watchers

Weight Watchers (aka WW) is unique in that instead of having its users measure out quantities of food, they’re able to track their intake with a point system. Throughout the day, people use the point-counting system to ensure they aren’t overeating. Since every food has its own point value, it makes it easy to monitor caloric intake.

Meal Plans

When it comes to meal planning, Weight Watchers takes the guesswork out of knowing what to prepare and also the exact amount. Since overconsumption leads to weight gain, having pre-calculated portions makes it easy to lose unwanted weight.

Following the plan also helps subscribers learn the right way to meal prep. Instead of focusing on just one dish, as many dieters do, the program demonstrates the right balance of healthy fats and grains. Dieters learn the healthier ways of eating and become more mindful of what goes into their mouths.

Pros of WW

As with any type of weight loss regimen, there are pros and cons. In addition to the benefits listed below, gives those who follow choices. They aren’t limited to only one type of food or such minimal portions that they’re hungry a short time later.

1 – Flexibility

Weight Watchers is one of the most balanced diet plans available. Using the point system, users are able to choose which food has the least points and plan accordingly. Lean protein, vegetables, and fruit have zero points assigned, which makes it easier to pick and choose a well-rounded meal for weight-watchers.

In addition, the system allows people to structure their meal plans around their lifestyle. Easy heat-and-serve options also make it possible to eat healthy when at work.

2 – Encourages Lifestyle Changes

Following the plan also helps its users to develop healthier long-term eating habits. Over time, people learn about portion control and how to gradually implement when preparing meals at home. For instance, following the plan makes it easier to gauge which types of food should be eaten together, have the best nutrients, and which foods can be swapped out for healthier options.

3 – No Off-Limit Food

One of the greatest benefits of the plan is that no food is off-limits. Unlike other diet plans that forbid certain types of food, followers are able to eat the food they love and still slim down. Using SmartPoints, followers are encouraged to indulge in moderation while following a healthy diet. And since SmartPoints are specifically calculated according to weight, subscribers are better able to safely lose one to two points a week while enjoying their favorite food.

4 – Encourages Physical Fitness

People who take on the Weight Watchers diet are bound to get a lot of exercises and physical activity. The more you move, the more Activity Points you’ll earn. This is a great way to keep your daily food consumption balanced. If you’re new to the world of exercise, there is guidance available.

5 – Wards Off Chronic Disease

By following the plan and making lifestyle changes, followers of weight-watchers can reduce their risk of many chronic diseases, including Type 2 diabetes, hypertension, and cardiovascular disease.

6 – Access to Support Groups

The world of exercise and dieting is filled with support groups to join. Perhaps you’re not into all of that hardcore running and bench pressing. Or maybe you’re the opposite and enjoy working up a sweat. Either way, support groups are a great way to exercise comfortably and not feel out of your league.

Cons of WW

Keep in mind though that as popular as the program is, it may not be right for everyone. Some people may find themselves snacking in between meals.

In addition, having to track points can become cumbersome for some people. Although this program can benefit many people, the weight-watchers program may not be suitable for everyone on it.

Below is a list of cons to consider before trying out this weight loss program:

1 – It’s Expensive

For some people, this is worth every penny. For others, however, it can be a little costly. Keep in mind that the amount you pay all depends on what type of program you choose and how long you’re on it. Before diving into the weight-watchers program, make sure to examine each individual cost. You don’t want to end up spending more than you have to.

2 – Frequent Weigh Ins

Monitoring weight loss is one of the best motivators when trying to drop a few pounds. While some people are excited to see their weekly progress, others may feel uncomfortable checking their weight. It can also be demotivating if the needle doesn’t budge on the scale.

3 – Counting Points Can Be Boring

You know how redundant it can be to count the calories you’ve lost? The same can be said for all of the SmartPoints you accumulate. Counting every single point you’ve acquired can be a very lengthy process and in some cases, it might even be too difficult for those who simply want an easy way to eat. While the program provides an app, it’s still data entry.

4 – Lack of Proof for Cardiovascular Benefits

One of the main reasons to exercise is to keep the heart in top shape. However, the plan has shown to not provide a lot in regards to cardiovascular health. This could make this diet plan an unreliable candidate for those who suffer from heart conditions.

If you’re someone who has a heart condition, your best bet is to go with a diet that you discuss, first, with your doctor. She or he will gladly make heart-healthy recommendations for you.

5 – People Have Too Much Freedom

At first glance, this doesn’t seem like a con. This program gives people the ability to choose whatever they want to eat. However, there are a few individuals who lack self-control and spend most of their hard-earned points on unhealthy foods.

If you’re someone who needs to have a limit, a stricter diet plan may be your best bet. A nutritionist can tailor a dietary plan based on your age, current weight, and activity level.

6 – Rippling Effect

While the premise of counting points make sense, this type of plan may not work for everyone. In between counting and saving points for future use, it may backfire in the long run. By saving points, some people may use this as an excuse to binge, which will undo any positive results. In turn, the setback can also lead to weight gain and low self-esteem.

7 – Regaining the Weight

Since many people struggle with preparing food at home, only counting points could backfire in the long run. After following the regimen, some people may find it difficult to manage their caloric needs.

They may overestimate or even underestimate the calories they’re consuming, which often leads to weight loss, and that’s regular exercise.

Final Considerations About Weight Watchers

Losing and living a healthier life is what matters most. What works for one person may not be the right choice for another. Before embarking on a new diet and fitness regimen, it’s important to assess the pros and cons of the Weight Watchers program.

You should also consult with your family physician as well. Some diet restrictions may not be appropriate for everyone. Diabetics, in particular, need to sure that they’re not restricting themselves too much. Keep in that even healthy people can run into trouble if they aren’t mindful when counting points. The key is finding the right balance between points, calorie consumption and physical activity.

The best place to start is defining why you want to lose weight. If you’re just looking to lose a few pounds then simply cutting back on snacks and mindless eating is usually effective. The key is understanding your goals and implementing healthy ways of reaching them.

If you’re trying to completely overhaul your diet and are ready to commit to a lifestyle change, following a regimen program, or at least semi regimented program, can help you establish a healthier lifestyle. Understand though there is no magic weight loss program. Regardless of which program you choose, you only get out what you put into it.

Doctors Explain Why Yoga is the Best Exercise for Baby Boomers

September 5, 2019 by Power of Positivity

Yoga is certainly trending among the younger demographic. However, there’s no doubt that its benefits are suitable for participants of all ages. In fact, many of the world’s newest yoga enthusiasts are baby boomers.

Yogi baby boomers are taking advantage of this meditative activity and truly soaking in all of its wonderful benefits.

Why Baby Boomers Need Yoga

Yoga is one all-natural activity that can effectively turn back the clock for boomers. From its incredible anxiety-reducing advantages to the way it improves flexibility and mobility, this discipline is one that all baby boomers should try.

Read on to learn exactly why doctors are calling this activity a must for all boomers.

9 Reasons for Baby Boomers to Try Yoga

1 – Improve Your Physical Health

Yogis the world over celebrate this activity for its countless physical benefits.

From being an effective way to combat weight gain to improving the flexibility of one’s body, this practice is one that has long-lasting health benefits for baby boomers.

By practicing this sport regularly, you’ll be forced to keep your body active. With each pose comes an increase in flexibility, stronger muscles, and improved athletic performance. Moreover, the more you practice your poses, the better your metabolism will be.

Similarly, this improved flexibility will reduce your risk of injury, something many people worry about as they age.

Additionally, regularly practicing your poses will help to improve your bone health and protect your spine. The weight-bearing exercises involved in this practice are proven to strengthen one’s bones, effectively warding off conditions like osteoporosis. Likewise, the repetitive movement of these poses helps to protect your spine by keeping your spinal disks supple and flexible.

2 – Eliminate Stress

There are a variety of ways to reduce stress, but few of them are as effective as practicing this meditative sport.

According to one study, 70% of boomers in the U.S. suffer from anxiety or stress daily.

While many boomers work to reduce their anxiety with their chosen form of therapy, stress-relieving activity, or prescription medications, becoming a yogi is also a viable option.

As this form of exercise causes the body to release endorphins, anyone with high levels of stress will immediately feel the calming effects as their anxiety comes to a halt. Each pose asks the body to let go of stressful thinking and to focus on the moment at hand.

As you become accustomed to getting into this freeing practice, you’ll see just how powerful a tool yoga is at melting your stress away.

3 – Improve Your Concentration and Focus

While this practice is an excellent way to free your mind, it also is effective at training your brain to hone in on your daily tasks.

As you unite your mind and body through each new pose you attempt, you’ll be forcing your brain and body to act in unison.

As you learn to improve your concentration through hours of dedicated practice, you’ll find that you can apply these new lessons to every other aspect of your life. Whether it’s at work or in conversation with a loved one, you can use this newfound talent of improved focus to transform how present you are in every situation.

4 – Harness the Power of Mindfulness

It’s hard to navigate the pressures of life as if they don’t affect us. For this reason, many people struggle with the thoughts that constantly run through their minds.

Whether it’s events from the past or anxiety about the future, most of us spend the majority of our days giving into this endless thinking.

Boomers are no different: overthinking won’t stop unless you learn to control your brain. Thankfully, this age-old practice is one guaranteed way to get out of this cycle of overthinking.

By centering the body, mind, emotions, and breath, this exercise forces one to remain in the present. Regardless of our feelings about the future or the past, this exercise lets us return to the moment we are in and remain there.

These poses help one conquer fear, defeat sadness and tame one’s desires, so much so that becoming a yogi will completely transform your life.

This ability to immediately reign in your brain will come in handy in every aspect of your life. In experiences that would generally overwhelm anyone else, you’ll be able to center your thoughts and focus on the moment, making sure your emotions never get the best of you.

5 – Improve Your Mind-Body Coordination

This 5,000-year-old practice is based on the concept that these fundamental poses unite the mind and body.

This practice was essentially designed to improve one’s mental wellbeing and promote inner peace.

According to countless studies, scientists also note that this exercise is an effective way to unite the body and mind. That’s because regularly practicing this exercise improves one’s health and harmony.

By practicing these poses, you’ll focus on deep breathing and learn to control your body and mind in a way that will enhance your awareness as nothing has before.

6 – Kickstart Your Creativity

Creativity is something that we must strive to hold onto as we grow older. Boomers need to hold onto their sense of creativity to keep their minds active and avoid the mental decline that often comes with old age.

Getting the opportunity to bend your body in new and exciting ways is an invitation to express your creativity. These poses act as an opportunity to be self-expressive as you learn to twist yourself into the standard poses. Later, you may even learn to develop your own poses.

In addition to getting the opportunity to freely bend your body in different ways, the act of practicing this meditative exercise will allow you to be more mindful. This mindfulness is important in kickstarting your creativity. That’s because it helps to free your mind and release your anxiety.

7 – Boost Your Confidence

We never outgrow the need to foster a healthy sense of confidence. Wherever your confidence levels may be, practicing this meditative sport will transform the way you feel about yourself and how you carry yourself.

As this sport demands that you practice the same poses with every class or exercise, you’ll grow to develop a better connection between your body and mind. The more your practice translates to actual growth, you’ll experience a new sense of self-confidence.

These baby steps will lead to you perfectly executing the most difficult of poses. As you learn to master this exercise at your own pace, you’ll start to develop a better sense of self and form as you continue to learn.

The confidence that you experience in class will automatically translate to how you live life. With every new pose learned, you’ll find that you carry yourself with newfound confidence.

8 – Improve Social Interaction

As we grow older, it can be difficult to break out of our daily routines. Oftentimes, this leaves us with little time to meet new people and experience different things.

Enrolling in a class like this will help to improve your social interaction. Perhaps you’ll befriend your new classmates or simply find common ground with your neighbor after seeing them carrying their exercise mat. Regardless, you’ll find that becoming a yogi opens you to a new community full of warm and passionate people.

In addition to finding a new interest that helps you connect to others, you’ll start taking on the mindset of a yogi as you learn to become more empathetic, kind, patient, and helpful with others.

The more you practice this sport, the more you’ll find yourself connecting with others that you interact with.

9 – Grow Your Happiness

We connect to exercise emotionally. Therefore, it makes sense that this particular form of exercise becomes an important way to boost one’s happiness.

While simply sitting in your favorite pose won’t necessarily completely transform your emotions, consistently practicing these poses helps to improve depression and boost one’s serotonin levels.

Certain studies indicate that this type of exercise improves activity in the prefrontal cortex’s mediators. That area of the brain is vital to improving one’s happiness. One study also shows that veteran yogis activate this area of their brain more effectively, revealing that they feel happier as a result of long-term yogi-ing.

Final Thoughts on Yoga for Baby Boomers

After incorporating this meditative exercise into their lives, boomers will feel the life-giving effects of this exercise in their lives. It doesn’t matter if you practice on their own at home or go to weekly classes. Either way, getting into the habit of regularly performing this activity will do wonders for you.

So, are a baby boomer hoping to feel happier, improve your physical health, and gain better control of your mind, spirit, and body? Then yoga is the right activity for you. Check out these fabulous benefits for yourself by trying this lifestyle. Chances are, you’ll become a devoted yogi in no time.

33 Positivity Quotes About Being Happy (When You’re Not)

September 4, 2019 by Power of Positivity

Studies have shown that positive thoughts are linked to positive outcomes. They can boost your mood, improve your cognitive function and even increase your chances of success at work and school (1). These positivity quotes can be an instant mood-booster!

Of course, happy thinking is easier said than done. Some days, you might need a little push to help you reach a healthier mindset. This is where positivity quotes can come in handy.

Are you ready to change your outlook on life? Here are some motivating, uplifting quotes about being happy!

1. “Folks are usually about as happy as they make their minds up to be.”
– Abraham Lincoln

Happiness is a choice. It can be a difficult one, especially if you’re going through hard times, but it isn’t something that will be dropped in your lap without effort. You have to choose it.

2. “An arrow can only be shot by pulling it backward. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great.”
– Paulo Coelho

Some of the best positivity quotes are about perspective. Instead of being dragged down by your troubles, try to view them as springboards for the future.

3. “One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses blooming outside our windows today.”
– Dale Carnegie

There’s nothing wrong with dreaming about a better life. However, you should be careful not to let these idyllic fantasies consume you. Make sure that your dreams are a motivational tool and not a crutch for reality.

4. “The way I see it, if you want the rainbow, you gotta put up with the rain.”
– Dolly Parton

If this sounds like something that the queen of country would say, you’re absolutely right. Dolly Parton dropped this pearl of wisdom many years ago, but it’s still popular today because of its charm, wisdom and simplicity.

5. “It’s entirely possible that the best days of your life have yet to come.”
– Anonymous

Think back on the happiest day of your life so far. Did you expect it? Five years ago, would you have predicted it? How do you know that you won’t reach even happier times in another five years?

6. “Take responsibility of your own happiness. Never put it in other people’s hands.”
– Roy T. Bennett

If you’re looking for realistic quotes about being happy, here’s one for you. It might be a little too blunt to embroider on a tea cosy, but it’s a good quote nonetheless.

7. “A person who never made a mistake never tried anything new.”
– Albert Einstein

You didn’t fail. You just found a way that didn’t work. Now that you’re armed with better knowledge and experience than before, you can try again.

8. “Although the world is full of suffering, it is also full of the overcoming of it.”
– Helen Keller

This beautiful quote comes from Helen Keller. If anyone knows about making the best of a bad situation, it’s her!

9. “Do it with enthusiasm or not at all.”
– Anonymous

When you react to a situation with joy, you directly engage the prefrontal cortex of your brain (2). Not only does this produce happy-making hormones, but it can also boost things like self-esteem and self-confidence.

10. “You cannot protect yourself from sadness without protecting yourself from happiness.”
– Jonathan Safran Foer

If you’ve been hurt, there’s no shame in taking some time to heal. This applies to both physical and emotional wounds. Just make sure that you don’t permanently close yourself off.

11. “They say that a person needs just three things to be truly happy in this world: someone to love, something to do and something to hope for.”
– Tom Bodett

If you’re stuck in a rut, this is a quote that might help you break free. Do you have all three of these things? If not, what actions can you take to achieve them?

12. “Happy people plan actions. They don’t plan results.”
– Dennis Wholey

Take the chance. Roll the dice. Sometimes, that’s all that you can do.

13. “If you aren’t grateful for what you already have, what makes you think you would be happy with more?”
– Roy T. Bennett

One of the best things that you can do for your mental health is develop a gratitude habit. When you learn how to count your blessings, you might just find that happiness is easier to achieve than you think.

14. “Once we make our decision, all things will come to us. Auspicious signs are not a superstition, but a confirmation. They are a response.”

– Deng Ming-Dao

This was spoken by a philosopher and martial artist named Deng Ming-Dao. It’s one of his best positivity quotes because it ties into the idea of fate, karma and cosmic energy. The universe is looking out for you. You just have to open your ears and listen.

15. “What is the difference between an obstacle and an opportunity? Our attitude toward it. Every opportunity has a difficulty, and every difficulty has an opportunity.”
– J. Sidlow Baxter

Two people can approach a bump in the road with entirely different mindsets. Make sure that your mindset is a positive one.

16. “I skate to where the puck is going to be, not where it has been.”
– Wayne Gretzky

This is a quote from a famous hockey player named Wayne Gretzky. It means that you should always focus on the future instead of lingering on the past.

17. “I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know that just to be alive is a grand thing.”
– Agatha Christie

This is another quote about counting your blessings. It comes from Agatha Christie, and she knows a thing or two about living an exciting life!

18. “Sometimes when things are falling apart they may actually be falling into place.”
– Anonymous

You might not be able to see the path that the universe has laid before you, but it exists. You just have to keep walking.

19. “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”
– Maya Angelou

Do you know why the caged bird sings? Maya Angelou figured it out. Have you?

20. “Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.”
– Fyodor Dostoevsky

Never take anything for granted. If you need to, start making a list every night of the day’s triumphs and sorrows. The good things in a person’s life almost always outnumber the bad things.

21. “What the caterpillar calls the end of the world, the master calls a butterfly.”
– Richard Bach

Transformation isn’t always beautiful. It isn’t always painless. Sometimes, you don’t even know that you’re doing it. But the end result is still beautiful.

22. “The best way to cheer yourself is to try to cheer someone else up.”
– Mark Twain

Is life getting you down? Put a smile on someone else’s face. Good deeds lead to happy hearts.

23. “There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
– Albert Einstein

You control how you see the world. If you want the glass to be half-empty, it will be half-empty. You’ll need to make a conscious effort to think more positivity.

24. “It always seems impossible until it’s done.”
– Nelson Mandela

Even when it feels like a massive effort just to get out of bed, the truth is that you are capable of doing it, and you can work through your bad feelings and feel better. It only seems insurmountable until you’ve put your feet on the floor.

25. “You can, you should, and if you’re brave enough to start, you will.”
– Stephen King

This is one of our favorite positivity quotes. It’s so simple. If you want it, do it!

26. “Sometimes life doesn’t give you something you want, not because you don’t deserve it, but because you deserve more.”
– Anonymous

You never know when bad luck is actually good luck in disguise. You just have to keep going.

27. “Happiness is not the absence of problems. It’s the ability to deal with them.”
– Steve Maraboli

No one has a perfect life. Everyone deals with pain and conflict. What tools are you going to use to cope with them?

28. “Happiness comes in waves. It’ll find you again.”
– Anonymous

Positivity quotes come in all shapes and sizes, but this is one of the best. If you’re at sea, just wait for the tide to bring you back. Nothing lasts forever, and that includes sadness, strife, pain and negativity.

29. “So do it. Decide. Is this the life you want to live? Is this the person you want to love? And is this the best you can be? Can you be stronger? Kinder? More compassionate? Decide. Breathe in. Breathe out and decide.”
– Grey’s Anatomy

You might recognize this monologue from the hit TV show Grey’s Anatomy. It’s one of the best quotes about happy because it puts the power in your own hands. What kind of life do you want to live? No one else can decide that for you.

30. “Now and then it’s good to pause in our pursuit of happiness and just be happy.”
– Guillaume Apollinaire

Don’t get so obsessed with building the garden that you forget to stop and smell the roses!

31. “A problem is a chance for you to do your best.”
– Duke Ellington

Instead of getting upset with a problem, look at it as a chance to increase your knowledge, experience, intelligence, and maturity. You’ll feel much better about it.

32. “Keep calm and be crazy, laugh, love, and live it up because this is the oldest you’ve been and the youngest you’ll ever be again.”
– Anonymous

Life is crazy. There’s no getting around that. You might as well enjoy it while you can!

33. “If it is important to you, you will find a way. If not, you will find an excuse.”
– Anonymous

At the end of the day, happiness is a choice. If you truly want it, you’ll figure out how to get it, and you won’t let any obstacles stop you.

Final Thoughts on Positivity Quotes

Positivity isn’t magic. It’s science. If you want to eat better, sleep deeper, laugh louder and live longer, print out some of these positivity quotes about being happy and let them guide you towards a better future.

Breaking Research Confirms the Important Role of Vitamin D

September 4, 2019 by Power of Positivity

Much of how the body’s chemistry works was not understood very well until the technology to understand it came into use in the 20th century. Vitamins were one of the things undiscovered until then along with their benefits and their origins. Vitamin D was one of them.

However, new discoveries come to light every day. Research is showing that Vitamin D, other than supporting bones, benefits other organs, blood vessels, and glands. It also works in the brain and as a neurotransmitter. [1]

The vitamin’s deficiency is a major problem for many Americans. Not only is the population susceptible to bone problems like osteoporosis, but dementia, insulin regulation, and cardiac troubles as well. What is this vitamin, and why is it so important to the body?

The Basics

Vitamins are organic compounds which can be obtained from foods and drink. They can be made inactive by light, heat, and acids from storage and cooking. A tiny amount of these nutrients is all that’s necessary for the body to use them to its maximum benefit.

Vitamins support the bones, help heal wounds, and support the immune system. The transform food into energy and repair damage to the cells. Vitamin D helps the body absorb calcium from food instead of robbing the bones of it.

The vitamin is fat-soluble. This means that, unlike water-soluble nutrients, this vitamin needs a carrier to get it throughout the body. The nutrient is digested through the stomach and small intestine. It’s then escorted by a protein to the bloodstream, where it makes its way to the parts of the body requiring it. [2]

Foods from which the vitamin comes include fatty fish such as salmon, tuna, and sardines. It also comes from cod liver oil, egg yolks, and beef liver. The fish are excellent sources of the vitamin, but eating them every day would be necessary to get enough.

How Does It Work?

Vitamin D is made when the UV rays in sunlight hit the skin. A cholesterol carried in the skin converts the vitamin. And, it then travels to the liver and kidneys for further metamorphosis.

Alternatively, for many years, doctors have instructed people not to stay in the sun too long for fear of getting skin cancer. The winter months cheat Americans of this vitamin, so people have naturally developed a lack of this most important vitamin. Doctors of today now prescribe supplements in order to give patients a good chance at optimal health.

When the vitamin is present in normal amounts, it absorbs 30 to 40 percent of calcium from food. If the body doesn’t get enough of the vitamin, then only about ten to fifteen percent of calcium is absorbed. This means bad things for the bones.

However, research is now finding this vitamin’s receptors in places like organs from the heart to the prostate, muscles, blood vessels, and the glands of the endocrine system. These and the body’s tissues contain proteins to which this vitamin binds, enabling the better absorption of calcium.

Moreover, research is discovering that lack of this vitamin is responsible for many health conditions ranging from obesity to heart diseases and from diabetes to Alzheimer’s and some cancers. Additionally, over 200 genes are affected by the lack of this vitamin. [3]

It’s extremely rare that this vitamin is toxic. However, if too much builds up in the body’s fat tissues, a resulting calcium buildup will cause urinating too much, weakness, and nausea and vomiting.

Factors Affecting The Body’s Amount Of The Vitamin

We discussed above the formerly advised amount of sun to get and still remain healthy. Other factors affect how the production of the vitamin such as cloudy days preventing enough sunlight to hit the skin. Some of the factors are:

Age

As the body ages, it works harder to produce Vitamin D.

Skin Type

The darker the skin, the longer people have to stay in the sunlight, up to five to ten times longer.

Altitude

The sun shines more on top of a hill than it does on flat lands. The higher people are, the more of this vitamin they make. [4]

Storage And Release

This vitamin circulates through the bloodstream for 24 hours. After that, your body only stores the fat cells for two months. As the body needs more, it’s then released back into the bloodstream for use. This storage and release mechanism continues for months, after which the body is depleted. This is if no new sources of the vitamin enters the body, either through food or supplementation.

Vitamin D Deficiency

D-ficiency is occurring in billions of people worldwide. The deficiency is reaching epidemic proportions, so many consider it odd that the World Health Organization hasn’t blown the trumpet of warning.

Before the advent of shopping malls, office buildings, and three-piece-suit clad traveling salesmen, people earned their bread in the fields. They never had a Vitamin D deficiency. In a stunning turn-around, however, science is now telling us that today’s farmers, fishermen, and other outdoor workers have more cases of cancers brought on by D-ficiency than indoor workers.

Furthermore, those living in the Middle East are being reported as deficient in the vitamin. In that bright, sunny area, pregnant women and the elderly are the most affected, although everyone is suffering some degree of deficiency. Add to this the dark-skinned peoples of Asia and Africa, and you can see why D-ficiency is an epidemic. [5]

D-ficiency can also be found in those with intestinal challenges to absorbing fat, those with liver or kidney diseases, as well as in those beginning to age. Some medications limit the availability or actions of the vitamin. Living north of the 37th parallel provides less than the recommended amount of sunlight to make the vitamin.

Who Is At Risk Of D-ficiency

Persons at risk of Vitamin D deficiency are infants being breastfed because mother’s milk is not rich in Vitamin D. The obese are susceptible due to the fat cells not binding to the vitamin so that it isn’t transported to the bloodstream. Those with osteoporosis, liver, or kidney diseases, Crohn’s disease, and those with lymphomas are at risk of D-ficiency. [6]

What D-ficiency Causes

When the fat cells can’t store the vitamin, obesity results. Diabetes follows along with high blood pressure, fibromyalgia, chronic fatigue, depression, and neurodegenerative problems. D-ficiency also contributes to some cancers like prostate, breast, and colon cancer.

Breaking research indicates that D-ficiency causes heart diseases, stroke, birth defects, periodontal disease, and autoimmune problems. The brain isn’t protected from toxic chemicals, nor are neurotransmitters functional.

D-ficiency causes serious bone problems such as osteoporosis, weak bones, and fractures in seniors. Children get rickets which means the bones are soft and bend instead of breaking. Adults get osteomalacia which causes bone pain in weak bones and muscle weakness. [7]

D-ficiency has been noted as having a part in rheumatoid arthritis, multiple sclerosis, asthma and autism in childhood, erectile dysfunction, and baby’s immune system in pregnancy. [10]

What’s The Answer?

The answer is two-fold. The first step is to increase time in direct sunlight. Cloudy days and the government’s use of planes spraying something in the air to decrease our abuse of the ozone hamper that solution. People must find a way to get enough direct sunlight to make Vitamin D.

The second step is in the diet. People would have to eat one salmon steak, one cod, and two eight-ounce cans of tuna in order to get the minimum amount of the vitamin into their systems. Drinking a quart of fortified milk with a bowl of fortified cereal would do the same job. [8]

Food, however, can only give adults between 40 and 45 international units or IU per serving. To get the recommended daily allowance of the vitamin, adults would have to eat fish at every meal and for snacks, along with fortified cereals and dairy products which means six times per day.

Supplementation is another solution. Presently, the vitamin content of supplements is 1,000 to 2,000 IU. This is quite enough for the average adult.

How Much Is Enough?

Medical experts are at odds with each other over the ideal amount of the vitamin for children and adults. However, the National Institutes of Health recommend the following amounts.

Birth – 12 months – 400 IU
1 year to 13 years – 600 IU
14 – 18 years – 600 IU
19 – 50 years – 600 IU
51 – 70 years – 600 IU
70+ years – 800 IU [9]

Final Thoughts About Vitamin D

It’s surprising that such a vital part of our health wasn’t discovered or researched until the 20th century. It isn’t surprising that science has used new technologies to find a multitude of uses for the vitamin. They’ve even found that it beneficially affects colds and flu.

Vitamin D, although classified as a vitamin, acts in the body as a hormone and a steroidal one at that. It affects everything in the body from the immune system at the base to the brain at the top. It’s lack severely damages the body, yet its lack is a world-wide epidemic.

It may be a challenge to find enough of the vitamin in our food and the amount of sunlight we get. Press on, though, because the vitamin will improve your quality of health and life.

[1,2]https://www.health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes

[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132681/

[10]https://yourwomensclinic.com/topics/f/why-you-should-be-taking-vitamin-d

[6,7]https://medlineplus.gov/vitaminddeficiency.html

[5]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068797/

[4,8,9]https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Options When Fasting

Are there any possible benefits to intermittent fasting when pregnant?

Controlling weight gain during pregnancy

Weight control during pregnancy

Gestational diabetes, type II diabetes and pregnancy

Women should try to keep blood sugar levels under control during pregnancy. That’s because uncontrolled type II diabetes can cause these concerns::

Is intermittent fasting safe during pregnancy?

Ramadan fasting

Ramadan findings

Experts’ final opinions

So what’s the bottom line?

The Basics

How Does It Work?

Factors Affecting The Body’s Amount Of The Vitamin

Age

Skin Type

Altitude

Storage And Release

Vitamin D Deficiency

Who Is At Risk Of D-ficiency

What D-ficiency Causes

What’s The Answer?

How Much Is Enough?

Final Thoughts About Vitamin D

The Community

Our Free Community of Positively Powerful SuperFans

Every day is a day to shine. Shine on!

Options When Fasting

Are there any possible benefits to intermittent fasting when pregnant?

Controlling weight gain during pregnancy

Weight control during pregnancy

Gestational diabetes, type II diabetes and pregnancy

Women should try to keep blood sugar levels under control during pregnancy. That’s because uncontrolled type II diabetes can cause these concerns::

Is intermittent fasting safe during pregnancy?

Ramadan fasting

Ramadan findings

Experts’ final opinions

So what’s the bottom line?

Not All Apples Are Created Equal

Pink Lady

Red Delicious

Granny Smith

Health Benefits of Apples that Might Surprise You

15 Health Benefits of Apples

#1: Natural Tooth Cleaner

#2: Protect Against Neurodegenerative Disorders

#3: Help Prevent Cancer

#4: Reduce the Risk of Diabetes

#5: Gallstone Prevention

Excess cholesterol.

Excess bilirubin

Improper gallbladder function

#6: Improve Bowel Movements

#7: Soothe Irritable Bowel Syndrome

#8: Liver Detox

#9: Immune Booster

#10: Prebiotic Benefits

#11: May Help Treat Anemia

#12: Can Improve Vision

#13: Skin Care

#14: Bone and Joint Health

#15: Protect Against Stroke and Heart Disease

5 Apple Recipes that Will Leave You Begging for More

Ingredients

Ingredients

Ingredients

Streusel topping:

Frosting:

Cupcakes:

Instructions: Frosting

Instructions: Cupcakes

Ingredients:

Final Thoughts About Consuming Apples

Benefits of Slimming Down

Overview of Weight Watchers

Meal Plans

Pros of WW

1 – Flexibility

2 – Encourages Lifestyle Changes

3 – No Off-Limit Food

4 – Encourages Physical Fitness

5 – Wards Off Chronic Disease

6 – Access to Support Groups

Cons of WW

1 – It’s Expensive

2 – Frequent Weigh Ins

3 – Counting Points Can Be Boring

4 – Lack of Proof for Cardiovascular Benefits

5 – People Have Too Much Freedom

6 – Rippling Effect

7 – Regaining the Weight

Final Considerations About Weight Watchers

Why Baby Boomers Need Yoga

9 Reasons for Baby Boomers to Try Yoga

1 – Improve Your Physical Health

2 – Eliminate Stress

3 – Improve Your Concentration and Focus

4 – Harness the Power of Mindfulness

5 – Improve Your Mind-Body Coordination

6 – Kickstart Your Creativity

7 – Boost Your Confidence

8 – Improve Social Interaction

9 – Grow Your Happiness

Final Thoughts on Yoga for Baby Boomers

1. “Folks are usually about as happy as they make their minds up to be.” – Abraham Lincoln

2. “An arrow can only be shot by pulling it backward. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great.” – Paulo Coelho

3. “One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses blooming outside our windows today.” – Dale Carnegie

1. “Folks are usually about as happy as they make their minds up to be.”
– Abraham Lincoln

2. “An arrow can only be shot by pulling it backward. So when life is dragging you back with difficulties, it means that it’s going to launch you into something great.”
– Paulo Coelho

3. “One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses blooming outside our windows today.”
– Dale Carnegie

4. “The way I see it, if you want the rainbow, you gotta put up with the rain.”
– Dolly Parton

5. “It’s entirely possible that the best days of your life have yet to come.”
– Anonymous

6. “Take responsibility of your own happiness. Never put it in other people’s hands.”
– Roy T. Bennett

7. “A person who never made a mistake never tried anything new.”
– Albert Einstein

8. “Although the world is full of suffering, it is also full of the overcoming of it.”
– Helen Keller

9. “Do it with enthusiasm or not at all.”
– Anonymous

10. “You cannot protect yourself from sadness without protecting yourself from happiness.”
– Jonathan Safran Foer

11. “They say that a person needs just three things to be truly happy in this world: someone to love, something to do and something to hope for.”
– Tom Bodett

12. “Happy people plan actions. They don’t plan results.”
– Dennis Wholey

13. “If you aren’t grateful for what you already have, what makes you think you would be happy with more?”
– Roy T. Bennett

15. “What is the difference between an obstacle and an opportunity? Our attitude toward it. Every opportunity has a difficulty, and every difficulty has an opportunity.”
– J. Sidlow Baxter

16. “I skate to where the puck is going to be, not where it has been.”
– Wayne Gretzky

17. “I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know that just to be alive is a grand thing.”
– Agatha Christie

18. “Sometimes when things are falling apart they may actually be falling into place.”
– Anonymous

19. “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.”
– Maya Angelou

20. “Man is fond of counting his troubles, but he does not count his joys. If he counted them up as he ought to, he would see that every lot has enough happiness provided for it.”
– Fyodor Dostoevsky

21. “What the caterpillar calls the end of the world, the master calls a butterfly.”
– Richard Bach

22. “The best way to cheer yourself is to try to cheer someone else up.”
– Mark Twain

23. “There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
– Albert Einstein

24. “It always seems impossible until it’s done.”
– Nelson Mandela

25. “You can, you should, and if you’re brave enough to start, you will.”
– Stephen King

26. “Sometimes life doesn’t give you something you want, not because you don’t deserve it, but because you deserve more.”
– Anonymous

27. “Happiness is not the absence of problems. It’s the ability to deal with them.”
– Steve Maraboli

28. “Happiness comes in waves. It’ll find you again.”
– Anonymous

29. “So do it. Decide. Is this the life you want to live? Is this the person you want to love? And is this the best you can be? Can you be stronger? Kinder? More compassionate? Decide. Breathe in. Breathe out and decide.”
– Grey’s Anatomy

30. “Now and then it’s good to pause in our pursuit of happiness and just be happy.”
– Guillaume Apollinaire

31. “A problem is a chance for you to do your best.”
– Duke Ellington

32. “Keep calm and be crazy, laugh, love, and live it up because this is the oldest you’ve been and the youngest you’ll ever be again.”
– Anonymous

33. “If it is important to you, you will find a way. If not, you will find an excuse.”
– Anonymous

Rise and Shine On!
Master Your Day with the Ultimate Positive Morning Guide + Checklist