12 Things You Should Know About Vit. B-12

1. if you are over 50 it is very likely that you have lost the ability to absorb this vitamin from food
2. if you are a strict vegetarian or vegan you may not be getting enough vit. B-12
3. the same goes for those who have celiac disease
4. vit B-12 is very important for metabolism, our central nervous system and much more
5. it is not available from plant foods
6. it is found in animal foods such as meat, poultry, eggs, dairy products and foods that have been fortified
7. how to tell if a food has been fortified-read the label!
8. lack of vit. B-12 may cause balance issues, weakness, numbness in arms or legs and other health issues
9. many health professionals recommend  a supplement of 25-100 mcg. daily
10. if you do take a supplement it should be taken along with the other B vitamins
11. if you are #1 or #2 it is suggested that when you have blood work done that it include testing for your B-12 level
12. i like to think that we can get all of our nutritional needs from the food that we eat but that is not always possible. i also didn't know that after 50 our bodies can't absorb this vitamin very easily.  this is also a concern for many elderly people who are very likely lacking vit. b-12, something easily corrected that may have an impact on their quality of life

Hemp- Plant Superfood

i'll get right to the point and if you're interested in some other aspects of hemp you can continue reading below. hemp is a superfood because it provides all of the essential amino acids making it one of the best plant based sources of protein. it is also a great source of balanced, essential fatty acids as well as fiber, minerals, vit. e, iron and gamma linolenic acid. on average 1 1/2 tbls. contain 5 grams of protein. those people who are lactose sensitive should think of using hemp protein powder as it is very easy to digest- unlike whey protein. it is also available as an oil although like evoo it should not be used with high heat and it should be refrigerated once opened. i add the hemp protein powder to many baked goods, shakes and my morning oatmeal.  if you haven't tried it yet you might give it a try.
    why have i included these photos? two very different products but both made from hemp. it is estimated that hemp has been grown for over 12,000 years and during colonial times it was a required crop because of its usage in ropes and especially sails. today more than 25,000 products use hemp in their production although in america there is still all the fuss about its close relative.  need i say more? there are so many benefits to this plant including the facts that it can supply more fiber per acre than wood,  is a better plant for fabric than cotton as cotton needs huge amounts of pesticides and hemp fabrics even block out more uv rays than cotton.  over all it is better for the environment and us. a super plant and a super food.

Re: Sugar

ever hear of the non-profit group global energy balance network? sounds like something to do with global warming, oil or getting more electricity to those places that are under served. NO its not. simply put this group is funded by the soda industry to expand on their message  that sugary drinks are not bad for us (might even be considered a snack food) nor do they play a role in the obesity epidemic. a lot of money is also going to politicians, lobbyists and even scientists (who claim to be impartial) so that added taxes and other regulations should not be imposed on this industry. they claim that there is no problem with sugary drinks- the problem is that we don't exercise enough. if we all just did more exercise there would be no obesity epidemic. who cares about calories anyway?
    of course i am all for exercise and many of us, including children  do not get enough. but to lose weight exercise is only part of the equation and not the largest part. being aware of calories, portion control and limiting  those foods that have no nutritional value is whats needed to lose weight in conjunction with an exercise program.
     so if you hear any messages from the global energy balance network just remember where they are really coming from.

'Workout Efficiency"

have you ever considered working with a personal trainer? i recently had a conversation with one of the area's best and busiest trainers and along with some other questions i asked him why people should consider working with a personal trainer. his responses are in blue:

• how long have you been a personal trainer and what inspired you to become one? 15 years. i always enjoyed working out myself and thought that i would like to help others as well.
• what are the main benefits of working with someone like you? the number one benefit is workout efficiency. i will get you to your goals faster than you will on your own. also most people have difficulty working out hard enough and/or know what to do to reach their goals.
• what types of clients do you have? what are their goals? i work with all types of clients from young athletes to corporate CEO's. for most weight loss is their first goal followed by gaining strength. stress relief is also part of what they are looking for.
• how do you encourage them to progress once they have met their goals? i talk with them about how important it is to get in the best shape possible because that gives you a much better chance of maintaining health and fitness going forward as one ages.
• could you describe some of the equipment you use and the type of workouts that your clients do? primarily i use TRX, the rip trainer, bosu ball and kettle bells. the workouts are all about core, core and more core and strength conditioning. if they need corrective exercises such as posture work or rehab we also work on those areas.
• do you also advise them about diets? if they are willing to listen i offer guidelines on calorie monitoring-this is important for clients who often travel for business- and also the best ways to fuel the body for maximum energy.
• what do you find most rewarding about what you do? i see people become healthier and fitter every day.
• any advice about how to find a good personal trainer? get referrals and check their credentials.
• what advice would you give to people who work out on their own? establish a goal, don't get too complicated and if you need advice-get it-just don't stop working out.

Follow Up

i would like to follow up on some of the responses to my questions  barb made in last week's post. if you have not read it i highly recommend you do so. here are some follow up points i would like to emphasize:

• if you need to start an exercise routine begin by walking. start slowly and just remember to progress
• many find tracking devices aid in motivation  and they are a way to chart your progress
• for barb walking became a HABIT! yes , it makes exercise so much easier when that happens
• need i say that it is good for us to be outdoors
• even though barb has not been doing weight training she realizes how important it is-especially for women- and plans to add this along with her walking
• many, most of us will gain back some weight. the point is to get right back to a healthier routine 
• know what works for your body, one diet does not fit all
• if possible walk with a friend. it will help you both stay motivated