Tag Archives: Vitamin B12 for energy

Is Calories In, Calories Out the Key to Losing Weight?

weight loss, apple, nutrition, orange, calorieIf you have ever tried to lose weight, then you probably have been told to track your calories. Most calorie trackers focus on keeping track of the calories you consume through food.  On the other hand, fitness trackers or workout machines may track how many calories you burn during the day. However, is there more to the story of weight loss, or is calories in and calories out the only key to success?  A recent report by health experts reveal that there may be more than simple math in the weight loss equation.

What are is a calorie?

A calorie is a unit of energy that is found in food and beverages. The four major macronutrients that consist of calories include:

  • protein at 4 calories per gram
  • carbohydrate at around 4 calories per gram
  • fat at 7 calories per gram
  • alcohol at 9 calories per gram

Whatever calories you consume that are not used as energy are stored in the body as fat. In simple terms, you may lose fat stores if you consume less calories than you burn.  Calories can be burned by physical activity, but calorie expenditure may also increase in those who are growing, injured, or ill.  This is because your body will need more energy to support such processes that involve cell reproduction and other related processes.

Are some calories healthier than others?

Not all calories are created equal. The recent report reveals a growing trend of people focusing solely on the number of calories in and calories out, rather than the quality of calories consumed. Although this may lead to a calorie deficit, and in turn weight loss, it is not necessarily healthy.

For example, a piece of candy and an apple may both contain 100 calories. However, the candy mostly contains empty calories because they contain little to no nutritional value. The calories in the candy are mainly from simple carbohydrates like sugar as well as fat.  However, in the apple, those same calories contain many nutrients such as fiber, vitamin C, and potassium. Therefore, the calories from the apple will provide your body with more health benefits than the candy.

Weighing in on the “Calories In, Calories Out” equation

The latest diet craze known as CICO (Calories In, Calories Out), may lead to vitamin and nutrient deficiencies according to experts. If you are not looking at the nutrient quality of the calories you consume, then you may increase your risk of heart disease, osteoporosis, anemia, to name a few. In addition, if you restrict yourself of too many calories, then you may develop fatigue and malnutrition, which does your body more harm than good. Contact a registered dietitian to help you determine how many calories you need to support your lifestyle, while still helping you to lose any excess weight.

How to Work on Weight Loss

There is no one size fits all plan to help everyone lose weight. However, there are several things you can do today to get on the right track towards healthy weight loss and maintenance.

  • Watch your portion sizes at meals and snacks. A simple way to determine how much food you need to eat at each meal involves your protein and fiber needs. Most adults should consume at least 25 grams of fiber a day through whole grains, fruits, and vegetables. Your protein needs, in grams, can be determined by dividing your weight in pounds by 2.75.  Once you determine your fiber and protein needs, use a nutrition tracker to ensure you meet these needs with mostly whole foods, or foods that are minimally processed.  Also, chew your food more per bite, slow your pace of eating to 20-25 minutes per meal, and be mindful of the food choices you make by looking at nutrition labels before you make food purchases.
  • Stay active most days of the week.  Balance out each week with cardiovascular and resistance exercises. Cardio exercises include walking, jogging, swimming, or biking. These exercises work to increase calorie burn. Resistance exercises, on the other hand, such as lifting weights, doing push-ups, or using resistance bands, help to maintain lean muscle mass. Maintaining your muscle mass as you lose weight helps you to maintain calorie-burning power, also known as metabolism.
  • Get plenty of sleep.  Weight loss may be more difficult for those who do not sleep well.  This is because lack of sleep can disrupt the hormones that control hunger and appetite. Try to get at least 6-8 hours of sleep each night. If you have trouble sleeping due to visiting the bathroom regularly, stop drinking fluids at least 2 hours before bedtime.  If pain is keeping you up, visit your doctor to get support.  If you are not sure what is causing your restless sleep, you may have sleep apnea. You can ask your doctor about getting a sleep study done to determine the cause of your sleepless nights.
  • Visit your doctor if diet and exercise are not leading to weight loss. If calories in and calories out are leading to weight plateaus or gains, then there may be an underlying health issue. Research has shown that some people who have a family history of obesity may have a harder time losing weight than those that don’t. This could be due to:
    • genetic factors.
    • increased risk of conditions like hypothyroidism or insulin resistance.
    • environmental factors such as growing up without knowledge of healthy eating behaviors.
  • Fill in your nutrient gaps with vitamins and supplements. At the very least, take a multivitamin such as Zestia by VitaSciences. Zestia contains a blend of Super Food extracts, probiotics, and digestive enzymes helps to support optimal health. If you live in a climate with little sunlight, you may also need to add a vitamin D3 supplement to your daily routine.  Low vitamin D levels can affect many aspects of health such as bone and immune health, to name a few.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Centers for Disease Control and Prevention (November 16, 2016) “Finding a Balance” 

Harvard Health Publishing: Harvard Medical School (May 2014) “Eating fiber-rich foods helps keep the heart healthy”

Harvard Health Publishing: Harvard Medical School (updated April 11, 2017) “Why People Become Overweight” 

Harvard T.H. Chan School of Public Health (accessed November 27, 2017) “Protein”

Medline Health News (November 22, 2017) “It’s the Latest Diet Craze, But Is It Safe?”

Medline Plus (accessed November 28, 2017) “Vitamin D” 

 

 


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    40 Healthy Foods that Boost Energy- the Master List

    Want to boost energy, prevent fatigue, and restore mental alertness? In addition to taking daily vitamins and minerals, and preventing vitamin B12 deficiency, it’s important to make sure you’re eating the right foods for maximum energy.

    40 Healthy Foods that Restore Energy- the Master List

    Boost energy with these foods

    For more energy throughout the day, you need to fill up on foods with high-octane, complex carbohydrates, lean proteins, and soluble fibers for normal digestion.

    Look for energizing foods that provide antioxidants, minerals, and plenty of B vitamins for stamina, neurological integrity, and healthy metabolism.

    Below is a list of the best healthy foods that provide the most energy.

    1. Apples– healthy fiber, fructose, vitamin C, antioxidants, and boron for alertness
    2. Bananas– B-vitamins, calcium, iron, magnesium, healthy fiber, and potassium
    3. Red bell peppers– vitamin C, healthy fiber, phytochemical lycopene, and vitamin B6.
    4. Carrots– healthy fiber, Beta-Carotene
    5. Celery– water, fiber, vitamin C, B-vitamins, potassium and sodium
    6. Tomatoes– vitamin C
    7. Sweet potatoes– vitamin A, vitamin C
    8. Pumpkin– potassium, fiber, vitamin A
    9. Spinach– iron, vitamin C, vitamin A, calcium, and folate
    10. Cantaloupe– B-vitamins, potassium, fructose, and water
    11. Watermelon– B-vitamins, potassium, fructose, and water
    12. Pineapple– Vitamin C and bromelain
    13. Mango– Vitamin C
    14. Sea vegetables– calcium, iron, magnesium, and potassium
    15. Dried figs– iron, potassium
    16. Raisins– iron, potassium
    17. Strawberries– vitamin C, soluble fiber, antioxidants
    18. Blueberries– antioxidants
    19. Sauerkraut– probiotic balance
    20. Tossed leafy green salad– iron, vitamin C, vitamin A, calcium, and folate
    21. Kidney beans– soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
    22. Hummus– protein, soluble fiber, iron, vitamin C, vitamin B, magnesium, potassium, zinc, calcium and folate.
    23. Soy– soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
    24. Lean meatsvitamin B12, tyrosine
    25. Lentils– soluble fiber, vitamin B, iron, magnesium, potassium, zinc and calcium
    26. Crabvitamin B12, lean protein
    27. Salmonvitamin B12, low-fat protein, omega-3 fatty acids, and Coenzyme Q10
    28. Low-fat yogurt– protein, calcium, and vitamin D
    29. Omelet– healthy protein, vitamin B12, tyrosine, iron, and yolks contain choline for mental energy
    30. Iron-fortified cereals– iron, healthy fiber, B-vitamins, and magnesium
    31. Brown rice– healthy filling fiber, manganese , magnesium, B vitamins
    32. Quinoa– soluble fiber, complete protein, vitamin B, iron, magnesium, potassium, zinc and calcium
    33. Oatmeal– B vitamins, soluble fiber, and boosts energy
    34. Dark chocolate– flavanols, iron and magnesium
    35. Pumpkin seeds– protein, tyrosine, iron, vitamin K, magnesium, calcium, and Coenzyme Q10
    36. Nuts– selenium, B- vitamins, copper, vitamin E, omega-3 fatty acids, tyrosine, magnesium,  manganese, iron, and Coenzyme Q10
    37. Lemon-mint water– vitamin C, prevents dehydration and fatigue
    38. Coconut water– electrolytes to prevent dehydration and fatigue
    39. Green smoothie– combined energy-boosting nutrients of yogurt, leafy green vegetables, apples, and bananas
    40. Tea– caffeine, L-theanine

    How’s your B12?

    Sometimes, daily fatigue, dizziness, and muscle pain is a result of low vitamin levels, particularly in energy-boosting vitamin B12. A blood test will tell you if you need to increase your vitamin B12 intake.

    Vitamin B12 can be found in most protein foods, such as beef, chicken, fish, eggs, and dairy products. If you have vitamin B12 deficiency, then you may require extra B12 outside of the food pyramid.

    An easy way to maintain healthy vitamin B12 levels is to use vitamin B12 supplements that replenish cobalamin in the blood supply quickly and efficiently.

    Here are some good ones to try.

    Your turn!

    What foods do you think provide the most energy?

    What nutritional supplements do you take for stamina, memory, and mental focus?

    Do you have any questions or suggestions?  Please leave your comments below.


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    Vitamin B12 Benefits the Whole Body

    Vitamin B12 benefits: Vitamin B12 is amazing- it actually affect s your whole body, from your energy levels and metabolism to fertility and basic neurological functioning. Listed are some of the most awesome benefits of vitamin B12, and ways to make sure you’re getting enough.

    Vitamin B12 Benefits the Whole Body

    Sharp memory, cardiovascular regularity, nerve reflexes, and emotional wellbeing- believe it or not, these are all aspects of daily health that depend on your ability to maintain a steady supply of vitamin B12 in your blood stream.

    Vitamin B12 benefits

    Vitamin B12 is an essential nutrient that you only get from eating animal-based foods, such as beef, chicken, seafood, eggs, and milk products. There are no rich sources of vitamin B12 in any plant foods. To get the most benefits, it’s important to eat plenty of meat and fish, while also supplementing with high-quality vitamin B12 in a digestible formula.

    • Vitamin B12 protects the nervous system by sustaining myelin, a fatty layer that coats each individual nerve cell. The absence of sufficient vitamin B12 can lead to a breakdown in this crucial element, leading to destruction of nerve cells.
    • Vitamin B12 supports the production of healthy red blood cells needed to deliver oxygen throughout your body. Dizziness, brain fog and irritability from low oxygen can occur with vitamin B12 anemia.
    • Vitamin B12 boosts energy, as it helps your body digest carbohydrates and fat cells, producing usable energy in the form of ATP (adenosine triphosphate).
    • By controlling homocysteine levels in your blood, vitamin B12 benefits your cardiovascular health. Elevated homocysteine is linked with increased risk for heart attack, stroke, and even dementia.
    • Vitamin B12 benefits the whole body by promoting healthy cell growth, particularly with regard to the cell membrane.
    • In many studies, scientists found that elderly individuals with normal levels of vitamin B12 scored better in memory tests than senior citizens with vitamin B12 deficiency, and were less likely to suffer dementia prematurely. MRI results also showed more advanced brain loss in dementia patients with vitamin B12 deficiency than their peers who took vitamin B12 supplements.

     

    Are you sure you’re getting enough B12?

    With vitamin B12 deficiency, you may experience distressing signs of anemia- chronic fatigue, dizziness, depression, frequent painful numbness and tingling, plus more.

    Unfortunately, many of us have difficulty maintaining a healthy level of vitamin B12, due to chronic conditions, lifestyle choices, or medications that interfere with your ability to digest vitamin B12 normally from foods.

    If any of these apply to you, then you may not be reaping all the benefits of vitamin B12 needed for survival:

    • Autoimmune disorders
    • Vegan dieting
    • Prescription medications for diabetes or GERD (acid reflux)
    • Pernicious anemia in family history
    • Gastritis
    • Weight loss surgery (gastric bypass)

    Get more B12 now

    You can get the most B12 benefits for your buck when you use highly absorbable vitamin B12 that dissolves rapidly into your blood supply. For some, vitamin B12 injections, however painful, are sufficient. Still, many patients complain that they cannot get replenish their B12 levels to the max without using additional vitamin B12 supplementation.

    Vitamin B12 Patch Box

     

    Get the Vitamin B12 Patch for $19.95

     

    Maxasorb Vitamin B12 Cream

     

    Maxasorb Vitamin B12 Cream- $19.95

    Can you think of any more vitamin B12 benefits not mentioned here? Have you noticed a difference in your energy levels since taking vitamin B12? Please feel free to comment below!

    Image by Sura Nualpradid


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    Vitamin B12- Because you just need Energy

    Experiencing an energy crisis? You may just need more vitamin B12. Fatigue, muscle weakness, and mental brain fog are all symptoms of a hidden vitamin B12 deficiency, which can be easily treated with regular supplementation of vitamin B12 (cobalamin).

    Untreated, vitamin B12 deficiency can worsen, resulting in severe pernicious anemia, causing irreversible nerve damage. To catch it early, it’s important to recognize the symptoms, such as loss of energy, difficulty thinking straight, and arms or legs always “falling asleep.”

    Vitamin B12 deficiency is epidemic

    It’s normal to get the blah’s every now and then, but if it seems like your life has been one endless cycle of tiredness, depression, and allover yucky feelings, then you may be a candidate for vitamin B12 deficiency. In fact, vitamin B12 anemia often slips past the radar, as people often assume that if they eat healthy, then they are immune to vitamin deficiency.

    Not so- read more to learn why.

    Signs of Vitamin B12 deficiency

    Your body needs vitamin B12 for energy, good metabolism, cognitive health, nerve cell protection, and red blood cell production.

    When your vitamin B12 levels dip to an unhealthy low, you may experience some of the following telltale symptoms- many of which can be misdiagnosed as chronic depression, adrenaline disorders, or multiple sclerosis (MS).

    Signs of vitamin B12 deficiency include:

    • Constant overbearing tiredness, despite sleeping well
    • Loss of mental clarity (brain fog)
    • Confusion
    • Memory problems
    • Dizziness
    • Depression
    • Anxiety
    • Paranoia
    • Unusual aggression
    • Painful tingling and numbness in the hands and feet
    • Weakness in the muscles
    • Muscle spasms and pain
    • Difficulty controlling arm and leg movements
    • Constantly dropping things
    • Frequent falling

    How did this happen?

    First, it’s important to understand that even if you eat lots of foods containing vitamin B12, such as beef, chicken, fish, eggs, and dairy products, you still run the risk of becoming deficient in this essential nutrient.

    The absolute richest sources of vitamin B12 are organ meats and shellfish.  Eat any fried liver or stewed clams lately? I didn’t think so.

    Secondly, there are a host of medical conditions that can interfere with  vitamin B12 absorption– your ability to digest vitamin B12 properly from the protein foods that you do eat, and many of these medical scenarios are becoming more commonplace.

    They include:

    • Bariatric surgery
    • Medications for diabetes, gastrointestinal disorders, and depression
    • Autoimmune illnesses, such as Crohn’s disease, celiac, lupus, and chronic fatigue syndrome
    • Gastritis from GERD, fibromyalgia, migraine, or colitis
    • Old age

    Finally, if you follow a strict vegan diet, then you will not replenish vitamin B12 stores without constant supplementation. There are no rich dietary sources of vitamin B12 that are plant-based. Zilch.

    How can I boost Vitamin B12?

    If you’re low in vitamin B12 despite eating healthy, then you will need to add it to your blood supply in a non-dietary form. There are many products on the market that boost energy and contain high doses of vitamin B12 without the need for painful B12 injections.

    Get more B12!

    Vitamin B12 Patch Box

    The Vitamin B12 Patch is a topical B12 patch that was developed by leading scientists… Read more

     

    Maxasorb Vitamin B12 Cream

    Maxasorb™ B-12 Serum by Vita Sciences is a highly absorbable Vitamin B-12 Cream containing a superior form of B12 (methylcobalamin) for maximum effectiveness.  Read more

     

    Nervex Neuropathy Support Cream

    Nervex™ Neuropathy Pain Relieving Cream by Vita Sciences is a highly effective, clinically tested , deep penetrating cream. Read more

     

     


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