Here is a list of important vitamins and minerals to include in your diet, and how to get them, courtesy of the American Academy of Family Physicians:
• Calcium, which is found in yogurt, cheese, milk and other dairy products; sardines, salmon and perch; soybeans and white beans; spinach and oatmeal.
• Potassium, which is found in sweet potatoes, seafood, fruits including bananas, peaches and honeydew; beans and dairy products.
• Magnesium, which is found in vegetables, bran, beans, tofu, brown rice and nuts.
• Vitamin A, which is found in the meat organs such as liver and giblets; vegetables such as pumpkin, sweet potatoes and spinach; and cantaloupe.
• Vitamin C, which is found in oranges, grapefruit, kiwi, strawberries, cantaloupe, guava and papaya; and vegetables such as red and green peppers, broccoli, cauliflower, and sweet potatoes.
• Vitamin E, which is found in nuts and seeds, turnip greens, peanut butter and spinach.
Get Needed Vitamins and Minerals
I'm Back!
I'm back from my vacation and it great. The weather was foggy and wet but we made the best of it. Its amazing how the fog came in. Usually at home it just comes in from the havens and rises back up but in Maine it comes in side ways and leaves side ways like a rain cloud. Beside the wet weather it was still nice to leave from the routine of life and relax. I took over 700 pictures and most of them have fog in them but here are some of what I saw: top 3 are from Bar Harbor at the National Park, 2nd is Portland George Washington Lighthouse and only got to see Fin Whales at Bar Harbor. I'll probably go back to Maine to the see the Fall leaves in the next 5 years. There are still a lot of places I want to see before I kick the bucket like Alaska, Seattle, Colorado, Grand Canon and Italy along with Paris and London. Hope and dreams to come true is my goal in life.
The best thing on the trip was to see my MOM smile and laugh. We had the best time and always. Love you, mom.
Power Nap
Loosing 1 hour from day light saving time on Sunday, a 20 minute nap in the afternoon will refresh your mind and body. Studies have show by taking a 20 minute sa-nesta in the afternoon, will improve your your performance, memory and other cognitive skills. So, during your lunch hour at work or at home, take a 20 minute snooze.
Sunny Day
I don't know what the weather is in your neck of the woods, but here in Pittsburgh, PA, its sunny and 45 degrees. AHHH, the yellow bright sun, it just wants you to take a moment and soak the ray of warmth into your face and body. I sure miss the sun from this long icy storm snow days that we have been having. I hope you all get a chance to enjoy the sun heat. You should just take a moment, go outside, close your eyes and face the sun. Let the sun's heat ray just hit your face for a minute and feel the warmth that we all have been missing. It will sure brighten your day.
Rough Day
I had a rough day, yesterday. I just wanted to go back to bed and sleep the day away.
Have you ever had those days, anything or anyone around you just arritate you? Something just tick me off, inside and I want to scream (I did it in my car during my lunch hour). But the screaming didn't work, I even went to the store to walk it off but no luck. I felt anger, upset, pissed off with the world and everything else around me. I didn't want to think about paying bills, my sugar level or even dieting. After work, I bought a chocolate brownie and large pizza, so I didn't have to worry about doing the dishes.
I know it was a big mistake on buying the pizza and brownie, and I regret it of eating it. I threw away the bread of the pizza except 3 slices and the brownie, well, that was gone fast with a glass of milk. I know my weigh-in tomorrow will be bad.
And I know I when I'm pissed off the next time with the world, I should brush it off my shoulders and walk it off, maybe window shop and try to keep an open mind and think of other things.
Break
I have been very tried, lately with work and life, itself. Last week, I worked a 10 hour shift and there was no lunch break or time to breath. I was lucky to get a chance to go to the bathroom. Everyone get those days at work when it comes to deadlines or even life with go shopping and getting chores done. Your head want to explode with all the pressure. Your body get so exhausted and leak that you just want to take a break of all duties. And that what I did. I put the scale, workout dvds, calories book and even the sports bra away for one week (well, maybe a week and half).
I felt awful later because I went on the scale and saw that I gained 5 lbs. I don't feel good about it but I do feel a little better with less stress. I believe, it's OK to take a break to release the stress of pressure. Like doctors says, stress does gain weight.
So, beside relaxing and doing nothing, I got a canvas and painted my stress and went wild and crazy on it. I have not painted for more over 10 years and it was a mess but fun to do. I call it 'Night Eclips'. It look better when its in the dark with candles are lit.
So, what I am saying, it is good to take a break from dieting to release your anger and stress from your body. Do something fun, something you always want to do, will be a good start to go back and face your problems and aggression.
Numb All Over
Did you ever feel numb all over your body and it hurts all over? Your body feels exhausted and weak, it like your walking on air but your mind is not there. You feel like you are getting a cold or flu but it is not that. It hurts to smile and you feel sad. Your mind is somewhere else and you can't think and your in the dazes. I hate this feeling, so does everyone else.
It's hard to snap out this this unpleasant feeling. The more you push yourself, the more your body turns you down. The best result is to let your body relax and meditate. Lie on your back with a pillow under your head and knees for support. Cover yourself up with your soft blanket (Snoopy's pal, Linus blue blanket) and listen to soft rock or your favorite music artist to calm your nerves. You could lite up a vanilla or lilac candle to sooth your mind to calm your senses.
Close your eyes and put your arm to your side. Just let your body go into a deep relaxing feeling. Work on relaxing your body from one part to the next. Start with your toes, to your feet, to your calves, to your thighs and so on, to the top of your head and fingers. You'll feel heavy and relax, let the surface underneath you hold your body. Don't hold anything back. Listen to your heart beat to the sound of the music. BREATH in and out from your diaphram and lungs as you breath in the senses of scent of the candle. Move your head, side to side by stretching your neck muscles. Keep listening to the music. You may want to "Hmmmmmmmmm" when you exhale during your breathing. It might be silly, but it releases tension in your chest.
You'll probably fall asleep but, he,y your body is asking for it. I always believe that you should listen to your body and react to it. Never push yourself to the extreme. Treat your body well and it will treat you better.
