Vitamins and Minerals

While a balanced diet will certainly provide some of the vitamins and minerals needed, here are some basic vitamins and minerals that our bodies need:

Vitamins
Antioxidents - helps prevent harmful reactions from occurring in the body
Vitamin A - good for skin/vision
Vitamin C - skin/wound healing
Vitamin E - skin/healthy nervous system

Fat Soluble Vitamins
Vitamin A  - skin/vision
Vitamin D - calcium absorption/strengthens bones/teeth
Vitamin E - skin/healthy nervous system
Vitamin K - blood/nervous system

B Vitamins
These utilize energy for the body from foods in our bodies

Minerals
Calcium - needed for healthy bones, teeth and nervous system
Iron - needed for healthy blood, also transports oxygen to the body
Sodium - limit sodium to 1200 mg a day as it causes the body to retain fluids and may contribute to hypertension

12 tips to eating out

1. Research what is on the menu before you get there (go online to check it out)

2. Go into the restaurant with a great attitude 

3. Ask if you can order half sizes (today that is common practice in a lot or restaurants)

4. If half-size is not an option, ask the server to package half to take home even before the meal is served to you

5. Eat slowly and enjoy the taste of the food

6. Never, ever go out to eat feeling ravenous. That is an eating disaster waiting to happen

7. Don’t make the mistake that since you are paying for it you need to eat every bite. It is OK to leave some on the plate if you are full or wrap it up

8. Order what you want to eat, not what anyone at the table wants you to eat

9. If appetizers are ordered, get a small salad if you need to

10. Do not be afraid to ask for what you want and get it cooked to your preference

11. If you are craving a dessert, split it.

12. Tip according to the level of service you receive (do not feel obligated to leave 15% - 20% if the service was poor)

All of these little tips will save you calories and help you to make great choices when eating out.

Lori Nudy is a regular participant at Debra Mazda’s ShapelyGirl Fitness workout classes. She has volunteered to share her workout experiences and her personal challenges with Debra’s Community of Shapely Girls. Periodically we will upload her blogs for all of you to read. Lori is pictured here behind Debra’s right shoulder.

Lori’s blog - Part 3

OK - So I said my next check in would be when I hit 15 pounds. Well today I hit 12.5 - I am leaving tonight to go to Detroit to see my best friend Sarah and to see KEM perform. I am SO excited, however, very cautious about my eating for the weekend. Thank God I have such a supportive friend who will get my healthy food from the grocery store, but there are still times over the weekend that I know we will…… EAT OUT - SO…….I have prepared myself, along with Debra’s help of course - to STAY ON TRACK. I actually do NOT have my normal “I’m on vacation” mentality for the first time in my life. I have already looked up gyms close to her house, called and got the daily rate, and my clothes are packed! I have NO desire to stray from this…………that includes NOT going to Kerby’s for chili dogs and chili cheese fries as I have in each visit to Michigan in the past! So I packed my peanuts for the plane and I KNOW that when I get back and weigh myself on Monday morning I will be down FIFTEEN…………Happy wishes to you all for a wonderful weekend!

~LORI~ - SOARING through the ZONE……… XOXO

Tasty Autumn Apple Treats

As the month of October draws near, autumn and apple season have certainly been on my mind. When the weather begins to chill, I always get cravings for sweet treats. Autumn is also known as apple season—so why not indulge in a sweet apple treat that won’t hurt your weight loss plan? It’s true what they say, “An apple a day keeps the doctor away.” They are rich in vitamins and antioxidants that will keep your body functioning properly. Apples come in many types too—Gala, Fuji, Yellow, Red, Granny Smith—they are all yummy and can definitely satisfy your taste buds. Here is an easy way to bake and enjoy your sweet apple treat:

Baked Cinnamon Apples

Ingredients:

4 whole apples (any type)
½ tsp of ground cinnamon
2 tbsp of brown sugar
½ cup of apple cider
½ cup of plain or vanilla yogurt

Directions:

-Heat oven to 350 degrees
-Remove the core from the apples
- After coring the apple, mix the brown sugar and cinnamon together. Then stuff the apples with the mix
-Stand the apples upright in a glass dish and pour the apple cider around the apples
-Bake for 25-30 minutes
-Enjoy your healthy, low fat baked apples!

Diabetes

Most people are aware of the two most frequently reported types of diabetes: childhood (Type 1) and adult onset diabetes (Type 2). Nonetheless, many women also suffer from Gestational diabetes. Gestational diabetes often occurs during pregnancy when the body becomes resistant to insulin. Symptoms of gestational diabetes include fatigue and frequent urination, amongst others; but often times, these symptoms are overlooked because they are normal symptoms of pregnancy. Although Type 2 diabetes usually affects those over age 40 (obesity also increases one’s chances of getting Type 2), women who develop gestational diabetes during pregnancy are more likely to develop Type 2 diabetes later in life. Especially if the woman remains overweight after the pregnancy, her chances are increased even more. Pregnant women should take the following precautions to decrease the chances of developing Type 2 diabetes after pregnancy:

1. Eat foods that are rich in vitamins and minerals, but foods that also keep the blood glucose level low (one can consult the Glycemic Index for an accurate list of foods).

2. Decrease foods that are high in added sugar. This means you should eliminate those sugary cereals and processed foods that are high in sugar and high fructose corn syrup.

3. Exercise frequently. Yes, it’s true that exercising while pregnant has many benefits. Light to moderate exercise (such as walking and swimming) during the pregnancy not only reduces stress, it improves strength, flexibility, and helps the body to control insulin and weight. Exercising also lowers blood sugar and leads to a quicker recovery after delivery.

4. Know when to slow down. If you are pregnant (and especially if you have gestational diabetes), you should know when to stop. Never overexert yourself. These tips are key for incorporating an exercise into your routine while pregnant:

a) Stop if you are experiencing any kind of dizziness or if bleeding occurs.

b) Avoid exercising outside on hot and humid days.

c) Exercise after your meals.

d) Avoid workouts that involve a lot of quick, jolty movements.

Test your blood sugar both before and after your workout.