Vitamin D – the sunshine vitamin

Vitamin D – the sunshine vitamin

Meet the sunshine vitamin – hello Vitamin D!

Vitamin D, known as the sunshine vitamin, is produced by the body as a response to sun exposure.

It can also be consumed in food or supplements, but since we live live in one of the sunniest countries on earth I thought of giving you another reason to visit the beach as often as possible.

What is vitamin D exactly?

Vitamin D is actually not a vitamin.

Vitamins are nutrients that cannot be created by the body and therefore must be taken in through our diet.

Vitamin D is different as it is synthesized by our body when our skin is directly exposed to sunlight. So its considered a pro-hormone and not actually a vitamin.

Why do I need Vitamin D anyway?

Having enough vitamin D is important for many important bodily functions, healthy bones and teeth and protecting you against conditions such as cancer, type 1 diabetes, and multiple sclerosis.

Vitamin D helps maintain healthy bones and teeth. We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys. When we get deficient in our adult life we see signs of osteomalacia (softening of the bones) or osteoporosis. Osteomalacia results in poor bone density and muscular weakness. Osteoporosis is the most common bone disease among post-menopausal women and older men.

Vitamin D also supports the immune and nervous system while helping us maintain optimum lung function and cardiovascular health.

In addition it regulates insulin levels and aids in diabetes management. Several studies have shown an inverse relationship between blood concentrations of vitamin D in the body and risk of type 2 diabetes.

Vitamin D is extremely important for regulating cell growth and for cell-to- cell communication, influencing more than 200 human genes, which could be impaired when we are vitamin D deficient.

Why are you telling me this?

Ever more often studies suggest that a big percentage of the global population is vitamin D deficient. Which is no surprise considering the amount of people that work in doors, not to mention the number of leisure activities that take place indoors as well.

So how much vitamin D do I need?

The amount of vitamin D a person needs depends on their age.

About 5-10 minutes of sun exposure 2-3 times per week allows most people to produce sufficient vitamin D, but since it breaks down quickly consistency is key, a perfect excuse not to skip the beach!

Of course don’t forget to put on sunscreen if you are going to enjoy a long stay in the sun, especially around noon time.

Now, if you wish to supplement, then it would be best to consult with your physician!

 

But for now you have one more good excuse to hit the beach and get a glowy tan! Your body will thank you for it!

Confessions Of A Personal Trainer

Confessions Of A Personal Trainer

It’s 11:35 pm Monday night. I’ ve just got home, ordered something to eat and I’ m sitting in front of the TV – I’m completely exhausted, as I got up at 6. Does this remind you of something? It’s common, if a little bit unhealthy, practice. Oh yes, I also forgot to tell you. I’ m a personal trainer.

Even I will have to consult myself sometimes against these practices. Let’s be reasonable, however. When you work all day you won’t always find the time to make a proper meal. Maybe you’ ve even forgot to bring your meal along with you as you rushed out of home.

What we need to keep in mind is we always have options. These are the options I want to talk to you about. They may not always be all that pleasant but they exist – for all of us.

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Pizza – forbidden in our diet?

Pizza – forbidden in our diet?

Pizza does not have to be off the table when it comes to our diet! How many times have we come back home late at night looking for a quick bite? How many times have we yearned for a pizza and avoided it due to the extra calories?

The thing is we don’t have to be deprived of a tasty pizza once in a while! Especially if we learn how to cook it with the proper ingredients to keep the calories down and our appetite high as ever…

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How To Get A Strong Set Of Hamstrings

How To Get A Strong Set Of Hamstrings

One great question I get a lot is : “Strong hamstrings? Howwww?” One of the reasons why I like that question is because it has troubled me in the past!

I have met a lot of female athletes who tell me something along the lines of “I can feel my quads work more than my glutes” or “my glutes aren’t activating at all” while they are training. This can happen if we don’t execute the exercises with proper form and thus place some unwanted emphasis on the quads and not as much on the hamstrings and glutes due to either a mistaken training plan or a lack of one (i.e., when we hit the gym and just do whatever we want!)

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Cheat Meals: Do They Work Or Not?

Cheat Meals: Do They Work Or Not?

We’ ve all heard of the cheat meals and most of us are using them in our nutrition probably a little more than we should (hopefully that doesn’t apply to you, my faithful blog reader). Maybe we are using them in our diet without even knowing they are cheat meals! So let’s try and give a proper definition for them(or at least give it a shot!) before seeing whether there is indeed a place for them in a balanced nutrition plan.

What is a cheat meal?

This is a meal, which we know beforehand will not be the healthiest of options for us! Usually, we crave such a meal after a tough workout. Honestly, have you not heard or thought of the following phrase at least once?

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The Training You Need To Be Doing For Perfect Glutes

The Training You Need To Be Doing For Perfect Glutes

The strongest muscle group in the human body and the epicenter of many photos that take over our Instagram feed. We’ ve given away what this article is all about, haven’t we? Get ready, because you will find out below everything it will take to keep everyone’s eyes peeled on you.

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What Is CrossFit?

What Is CrossFit?

If you have ever searched online for fitness programs, then you have definitely come across this term. The truth is, CrossFit is a relatively new way of training – CrossFit, Inc was founded in 2000. In just 18 years over 13000 affiliated gyms have sprouted up all over the world. So what is CrossFit exactly and what is all that fuss about it?

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How To Make The Perfect Smoothie

How To Make The Perfect Smoothie

A common issue I hear from friends and clients is that they cannot stick to a proper nutrition plan because of their hectic lifestyle.

“5 minutes of sleep each morning are precious”, “I don’t have the time to go to the supermarket”, “I am not hungry immediately after I wake up”, are probably the 3 most common excuses I hear (they are also the 3 excuses I use all the time!).

This is why I have decided to share with you my solution to this problem! Smoothies!

What is a smoothie?

A smoothie is basically a creamy beverage -kinda like a milkshake- with fruits and sometimes vegetables in it. It can be made in a blender and is not only super tasty but it is also extremely nourishing! In other words, it is the perfect way for you to start your day!

Learn below how you can have a super tasty and nourishing smoothie in under 2 minutes!

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