BC Week 2 Day 6

6 Week Boot Camp Week 2- Day 6. With week 2 almost complete you should be Feeling Good about yourself feel goodand starting to feel a little lighter on your feet, and perhaps a little stronger and more determined to reach your goals.  If you continue to eat healthy and exercise on a daily basis you will see the results your looking for Spirit, Soul and Body, Guaranteed!!!

There’s so many vitamin supplements out there it’s difficult to know just which ones to take.  A general rule of thumb always try to get most of what you need from organic fruits, veggies, lean meats, nut and herbs.  Unfortunately it’s not always possible to get organic produce and so you end up purchasing foods that have been over processed and chemically altered.  A lot of the foods are stripped of the vitamins and nutrients before being sold and therefore sometimes it’s good to add in some extra vitamins to supplement your diet. Let’s take a look at some Energy Boosting Vitamins that will keep you Feeling Good!!! 

magnesium1. Increase Your Magnesium Intake 

“Magnesium is the fourth most abundant mineral in the body and is essential to good health. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong.” Magnesium also helps regulate blood sugar levels, and promotes normal blood pressure.  If you find yourself a little sluggish and tired it could mean a slight magnesium deficiency.  The magnesium rich foodrecommended daily intake of magnesium is around 300 milligrams for women and 350 milligrams for men.  You can also find magnesium in nuts & seeds, spinach, fish, and bananas just to name a few.

2.  B Vitamins 

The B vitamins are essential for the body’s production and use of energy. This group of eight vitamins –Vitamin B Complex– is critical to avoiding fatigue, and they work best as a coordinated group to energize the body. B Vitamins can help weight loss as well, since they will give you more energy to be active and exercise.vitamin-b-complex

  • B1 (Thiamin): Vitamin B1 strengthens the body’s immune system and boosts neurotransmitter synthesis so the brain and nervous system, including memory, can function more efficiently. Skin and blood vessel growth and food metabolism also require healthy amounts of thiamin. Furthermore, metabolizing food effectively generates energy the body needs for all its tasks, and thiamin is essential for that process.
  • B2 (Riboflavin): Vitamin B2 is responsible for helping the body produce energy through a variety of chemical reactions. It also increases oxygen utilization efficiency, allowing cells to function more effectively. Riboflavin also eases arthritis, which can give individuals who suffer from painful joints better ease of movement to feel more energetic.
  • B3 (Niacin): Vitamin B3, also known as niacin, helps treat high cholesterol which in can be responsible for a range of health problems that can sap an individual’s energy. The vitamin also works in conjunction with other B vitamins to increase the body’s efficiency when producing energy.
  • B5 (Pantothenic Acid): Vitamin B5 is responsible not only for energy conjunction along with the other B vitamins, but also for strengthening the body’s immune system. If the body is ill, it expends great energy to combat the illness and to heal, and a healthy immune system is necessary for higher energy levels.
  • B6 (Pyridoxine): This B vitamin helps protect the body’s arteries and the health of the circulatory system. Without proper blood flow, energetic activities are impossible and cells are not able to produce enough energy or get enough oxygen to meet the body’s energy needs.
  • B9 (Folic Acid): This B Vitamin is also responsible for protecting arteries, and it also plays a role in the formation of red blood cells. Red blood cells carry oxygen to the rest of the body and are necessary to maintain energy levels. The right level of folic acid is also essential in a pregnant woman’s diet to help prevent birth defects.
  • B12 (Cyanocobalamin): This B vitamin, along with folic acid, helps form red blood cells.Vitamin B12 is also a key factor in how effectively the body absorbs food and therefore replenishes its energy supplies.
  • Biotin: This vitamin facilitates both fat and protein metabolism, a process that is necessary to convert food into energy.
  • Natural sources of vitamin B can be found in leafy vegetables, fortified whole-grain cereals and baked goods, wheat germ, green peas, lentils and nuts such as almonds and pecans.

3.  Vitamin D 


If you are experiencing muscle fatigue or bone pain it can mean you need more Vitamin D in your diet. Vitamin D is necessary for efficient muscle function and for boosting energy levels. Vitamin D is produced in the skin when it’s exposed to sunlight. If you live in a sunnier warmer climate you would have a higher content of Vitamin d in you system.  If you suffer from dairy intolerance or are vegan you can be at a higher risk for Vitamin D deficiency.  There are only a few foods that contain vitamin D, and they include fish, fish liver oils, egg yolks and cheese, avocados and almonds fortunately you can effectively boost your Vitamin D intake with a supplement.

Remember 100 times out of 100 it is always best to get all your vitamins and nutrients from fresh foods. Healthy-FoodsIf you do have to supplement read the labels on the vitamins you choose.  Make sure you are getting 100% of the Daily Value (DV) and that there are no added preservatives, sugars, yeast etc.  There is no end to the amount of advice you can get on what supplements you should be taking.  Do the research, ask questions and get to know your body and what’s best for you.  Have fun, Do More, Try Harder!!! Be Well.

WEEK 2 DAY 6 ( do as much as you can)

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