Your Guide to Vitamins

guidetovitamins

If you eat a perfectly healthy and balanced diet 24/7, you are probably getting all the nutrients you need from your food…and I envy you. But if you’re like me, taking the right supplements will give your body the vitamins and minerals it needs on those days when an afternoon ice cream cone sounds better than a bowl of fruit.

Today I’ve rounded up some of the best vitamins that young women may consider taking. These are simply suggestions, and you might only need to add one or two to your diet depending on what foods you already eat. Food is your best source of nutrition, but when you have those off days, this list will help boost your body’s nutritional intake.

1. A GOOD WOMEN’S MULTI. If you’re going to choose one vitamin from this list, it should be a multi-vitamin that is made for women. Make sure it has folate or folic acid, which is very important for women ages 18 to 40, who someday want to have a family. A good multi-vitamin will give you a daily dose of all the things you should be eating in your diet…and more!

2. BIOTIN. Biotin is one of my personal favorite vitamins because it has worked miracles on my hair, skin, and nails. I take 500 micrograms a day, and ever since I started I have noticed that my hair is longer and shinier, my skin is clearer, and my nails are stronger. Many multi-vitamins have biotin in them already, so be sure you’re reading your labels.

3. IRON. Iron is a great supplement to take for women who are menstruating because your body loses iron every month. You only need about 10-20 milligrams, but it works wonders by delivering oxygen from your lungs to the rest of your body. If you eat a lot of red meat (say, a serving every day) you might be getting enough iron to skip this supplement. Leafy greens like spinach and kale are also great sources of iron.

4. ZINC. Zinc is an important mineral that boosts our immune system and helps fight off disease. And it is an especially important vitamin for vegetarians or pregnant women. If you’re a veggie lover, you probably eat a lo of legumes, which prevent zinc from properly absorbing in your body. If you’re expecting, you should also up your zinc intake because your little one will be using up most of the amount that’s in your body. Make sure you’re getting between 8 milligrams and 11 milligrams of zinc daily.

5. FISH OIL. This omega-3 right supplement is fabulous for healthy hair, skin, and nails, and will support your heart and blood systems. The long list of fish oil benefits also includes helping with depression, preventing painful periods, and lowering cholesterol. Take about 1-2 grams per day.

6. VITAMIN D. The main job of vitamin D is to regulate the absorption of calcium and phosphorus in your bones and keep your cells happy and healthy. The great thing about this vitamin is that our bodies actually manufacture it naturally…that is, when we’re exposed to sunlight. If you live somewhere with constant cloudy weather or long winters, you might not be getting enough vitamin D. Taking 3000 IUs should help to get you back on track.

7. RESVERATROL. Resveratrol is the powerful antioxidant that is found in grapes and red wine. Therefore, just like red wine, it has amazing anti-aging properties and is long believed to help fight cancer and heat disease. Take one capsule per day and soak up those antioxidants.

8. GREEN VIBRANCE & SUPERFOODS. One of my personal favorite vitamins that I take each day is called Green Vibrance by Vibrant Health. Each capsule is filled with organic greends, freee-dried grass juices, and concentrated super foods. I love it because when I’m having a day where I’m constantly on the go (a.k.a living off of coffee and snacks I can easily bring in my car), this supplement has a lot of the nutrients and vitamins I would get if I had the time to sit down and eat a big leafy green salad. It certainly does not replace real fruit and veggies, which should be a staple in your daily diet. But it’s packed with a lot of good stuff. You can also buy it in powder form to add to your smoothies.

9. CALCIUM-MAGNESIUM. Calcium is one of the most important supplements young women can take to strengthen muscles, bones, and teeth. And, studies show that when it’s taken as a combined calcium-magnesium supplement, it allows both vitamins to absorb better into your system. Just remember to take this supplement separate from your other vitamins and on a empty stomach- otherwise it can interfere with the absorption of your other nutrients. The recommended dosage is 1000 milligrams of calcium and 400-600 milligrams of magnesium.

10. PROBIOTIC. Taking a great probiotic supplement is an amazing way to maintain intestinal functions and keep your gut and stomach healthy. Probiotics are live organisms that are considered “good” bacteria, or bacteria that strengthen the immune system and help us to digest food. My favorite probiotic is Dr. Ohhira’s Probiotics Original Formula. Just like calcium-magnesium, make sure to take this supplement on an empty stomach as well.

As with all things in life, take these suggestions in moderation. Just as there are side effects for eating too much of anything, there are side effects of taking too many vitamins. Do what feels right for your body and contact a nutritionist or a trusted doctor to help you come up with a routine that works for you.

 

 

20 Surprising Things That Are Damaging Your Skin

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1. TOO MUCH CHLORINE

Your post-pool routine is vital when it comes to your skin. Chlorine can stick to your skin, even after you bath, and react with topical medications, cleansers, and even lotions. In order to successfully remove chlorine, always use an extra sudsy soap after you go for a swim.

 2. SLEEPING WITH YOUR MAKE-UP ON

NEVER, I repeat, NEVER fall asleep with your make-up on. This is a recipe for bacterial infections and clogged pores, which can lead to acne. In addition, the residue that remains on your pillow can even make you sick. An easy way to remember this- keep makeup removing wipes next to your bed so you’ll be reminded nightly to remove damaging makeup.

 3. DRINKING COFFEE

Caffeine is a major felon when it comes to dry skin and increasing wrinkles. Stimulate your skin by drinking lots of water. Add fruits slices like orange or lemon to enhance the flavor.

 4. POPPING PIMPLES

Picking at the skin on your face will only dirt and bacteria deeper into your pores, causing more breakouts.

 5. SKIPPING MEALS

Skipping meals can cause skin to age fast and dry out more quickly. Always try to include vitamins C (oranges), B3 (peanuts), E (avocados), and A (sweet potatoes) in your meals to increase your skin’s health.

 6. LONG, HOT SHOWERS

Although a steamy, hot shower is great every once in a while, it actually strips away the outermost layer of the epidermis, which leads to scaly and dry skin. When your skin starts to turn red and itch in the shower, you know its time to step out.

 7. NOT DRINKING ENOUGH WATER

Hydrating yourself daily will not only help to fight off aging, but also give your skin a healthy glow. If your skipping the water, you’ll be stick with rough and ‘shrunken’ skin.

 8. TALKING ON THE PHONE

Long chats on your phone can lead to breakouts and rashes along your jawline and cheek. Make sure to keep antibacterial wipes with you to keep your phone (and skin) clean.

9. WEARING DIRTY SUNGLASSES

When it comes to your regular spectacles or sunglasses, don’t forget to wipe them clean. Bacteria that builds up on your glasses can get into the pores around the bridge of your nose, causing breakouts and irritation.

 10. YO-YO DIET

Consistent yo-yo dieting can negatively impact your skin: Frequent weight gain and loss can cause the fibers in your skin to loosen over time, creating stretch marks and sag.

11. NOT ENOUGH SLEEP

Getting the recommended eight hours of sleep a night will not only keep you looking refreshed, but it will also replenish and rehydrate skin. Lacking on sleep can cause dull skin and clogged pores.

 12. EATING TOO MUCH SODIUM

Excess sodium in your diet can suck the moisture out of skin, leaving it dry and dull. To avoid this, cut back on salty treats and invest in a hydrating facial moisturizer.

 13. CHEMICALS IN THE WATER

Surprisingly your shower head can be another culprit for dry skin. With all the purifying agents used to filter public water, chemical build up on skin over time is very common. Invest in a shower head filter to fight off dry skin caused by chlorine and other elements.

 14. DIRTY PILLOWCASES

At night your skin gets a chance to rest and shed its dead cells. Those dead cells can build up over time on your pillowcase, leaving behind bacteria and toxins. In order to keep skin healthy, make sure you change your pillowcase at least once every two weeks.

 15. EXFOLIATING TOO OFTEN

Over-exfoliating your skin can strip it of its necessary oils it needs to maintain your natural glow. Exfoliate you skin just once a week to keep it healthy.

 16. STRESS

Consider stress the heavyweight knockout when it comes to your skin. Not only can it cause blemishes, dullness, and rashes, but stress lines from facial movements will also ingrain in your skin over time. To avoid stress, take time to do something you enjoy like yoga, reading, or cooking.

 17. SUGAR OVERLOAD

When you intake too much sugar, it hurts the collagen nestled in your skin, leaving you with sag. Overcome your sweet tooth with organic fruits like pineapple or mango.

 18. NOT ENOUGH EXERCISE

Exercise helps increase blood flow and gives your face a healthy glow. Additionally, it cleans the body of toxins, which are expelled during perspiration, and cleanses dead skin cells allowing new ones to grow. Without regular exercise you may see an increase in age spots.

 19. TOO MUCH AC

Instead of cranking up the cool air, turn your air conditioner down to give your skin extra moisture. If your cooling unit is always on full speed, you’re stripping the air of humidity and moisture your skin needs.

 20. THE PLASTIC ON YOUR DRY-CLEANED CLOTHES

To avoid skin irritation, take the plastic off your dry cleaning as soon as you get home, allowing the clothes to breath. The longer the plastic stays on your threads, the more skin-harming chemicals that are absorbed.

Peanut Butter Protein Blondies

Proteinblondies

Normally, I only post about my “outfits of the day” and fashion related content. However, I’ve decided that I am going to include posts about my lifestyle in general, that may be useful and interesting!

Over the past couple of months I’ve been trying out numerous new recipes. I’ve decided to “eat clean” and cut out the majority of processed food from my diet. After a month of “eating clean”, I began to notice that I had much more energy, focus, and felt that my overall wellness had improved.

Chocolate and sweets have always been my ultimate weakness. At one point in my life I managed to lose over 40lbs, and my biggest struggle during that time was limiting the amount of sweets in my diet (I obviously would never completely eliminate them…you still gotta live a little!). However, when I decided to start “eating clean”, I realized that I needed to learn how to satisfy my sweet tooth a little differently. These Peanut Butter Protein Blondies are my absolute favorite!

Macros per square: 139 calories, 8.4 g protein, 6.5 g fat

Ingredients: (9 squares)

* 1 1/4 cup almond flour

* 3 tbsp. stevia

*1 scoop (20g) vanilla protein whey

*1/2 tsp. baking powder

* 1/4 tsp. salt

* 1/4 cup natural peanut butter

* 1/4 cup unsweetened applesauce

* 1 tsp. vanilla extract

* 2 tbsp. unsweetened almond milk

* 1 tbsp. honey

* 1 egg

* 2 egg whites

* sugarfree peanut butter/choc. chips for topping

Directions: Preheat oven to 375 degrees F. Spray an 8×8 pan with cooking spray. In one bowl mix together almond flour, stevia, baking powder, protein powder, and salt. In a separate bowl, lightly beat egg and egg whites, add vanilla extract, honey, applesauce, milk, and peanut butter. Mix until blended. Add the wet mixture to the dry mixture and stir. Pour in pan. Place chips on top. Bake 15-20 minutes.