It is always better to eat whole berries than to take supplements that contain isolated compounds from them, since the fruits’ most powerful components may not yet be realized. Anthocyanins give many red, blue and purple fruits and vegetables their colour. These phytonutrients act as antioxidants to help prevent cell damage and are good for your heart, brain and eyes.

For instance, the anthocyanins in blueberries may help circulatory problems, improve vision and cognitive abilities. New research shows that berries may be important in aiding your natural antioxidant defences against cancer, as they may help block, suppress or inhibit chemical reactions that cause cancer to develop or spread.

How much do I need?

Further research is being done into the way that anthocyanins could help those at risk for developing cancer or those fighting cancer, but there is substantial evidence to support making berries a regular part of the recommended daily servings of seven to 10 fruits and vegetables.

It is always better to eat whole berries than to take supplements that contain isolated compounds from them, since the fruits’ most powerful components may not yet be realized. And it would be advantageous to eat them regularly. Some dietitians and nutrition experts in cancer therapy recommend 1.5 cups a day as a preventive strategy.

Juice may seem like a tasty way to get your anthocyanins, but juice isn’t perfect. It usually falls short in fibre compared to whole fruit and can be high in sugar and calories. Whatever type of juice you drink, don’t overdo it.

Where do I find it?

Your best sources are blackberries, strawberries, raspberries, boysenberries, cherries, cranberries, pomegranate, plums, purple grapes, eggplant (in skin), purple potatoes, figs, prunes and raisins. Purple potatoes have triple the anthocyanin content of white ones. The darker the berry you eat, the higher the anthocyanin level you consume.

Keep berries refrigerated in a shallow dish lined with paper towel to keep them fresh longer. Or place berries in a single layer on a cookie sheet, freeze for a couple of hours then transfer to a freezer-safe container to use later. This way, the berries stay separate and can be removed as you need them. Buying frozen berries is another good option, since you do not compromise much of the nutritional value and they are available year round.

Live Healthy – Be Free,

Tony
iFitness101.com

You are not alone. Most people don’t know where to begin when it comes to nutrition and fat loss. Many think that the answer to losing body fat is cutting carbohydrates, or cutting way back on calories, often to dangerous levels, only to gain it all back because you put your body in shock and it enter survivor mode. Others feel that nutrition is unimportant, and that exercise alone will get them the body of their dreams.

Successful long-term weight loss means a change in lifestyle with attention to food preferences, balanced meals, and frequent eating throughout the day, as well as, everyday solutions for common meal-planning obstacles.

Know You Macronutrients
The food you eat represents your personal food preferences with regard to the percentages of calories that come from each of the three macronutrients: Protein, Carbohydrates (carbs), and fats. Eating within recommended guidelines give you the most energy and satiety (feeling full). Everyone is different when it comes to eating habits and how certain foods affect them: Some people feel better with more protein and fats while others are hapier with more carbs in their diet. Keep a journal, for about a month, of what you eat and track how you feel later in the day, and the following day to discover which food make you feel better.

The goal is to find the best combination of foods to keep you satisfied and energized during the day. With the extra energy that comes from an individualized meal plan, you may soon opt for taking the stairs instead of the elevator. Perhaps you’ll join the kids for a bike ride. As you increase your daily activity, you’ll increase your body’s ability to burn calories and fat.

To lose body fat (notice I didn’t say weight?), you need to burn more calories than you consume. To accomplish this, it is essential that you’re not hungry between meals, which can lead to overeating and weight gain.

Frequent and Balanced Meals
Eating frequently throughout the day will keep you energized and satisfied, helping you to stay away from poor food choices. By eating smaller portions of food frequently, your blood-sugar levels should stay steady, keeping you from feeling “drained” during the day.

When our schedules become hectic, we tend to skip meals, dramatically lowering your blood-sugar. Overcome by uncontrollable hunger, our ability to make wise food choices drops dramatically. Soon anything fast and convenient will do (sound familiar?). What we eat becomes less important than the speed at which we can get it. While fast food is quick and taste good, the meals are generally high in fat and low in bulk (no satiety), offering only a temporary solution to our hunger. Just one fast food meal can skyrocket the number of calories for the day and could lead to excess and stored body fat.

Meal Planning Solutions
Making the right food choices all day, every day can become a daunting task. However, meal planning becomes essential to successful body fat loss. The following tips will help you ease the stress of choosing the right foods:

• Plan, or assemble meals the day before, or over the weekend when your schedule is less stressful. Pre-package single servings of healthy snacks, and keep them handy.
• Avoid eating meal-replacement formulas such as nutrition bars or shakes. These are still processed food that will work on your body much like junk food will. Whole foods are not only more nutritious, but will do a far better job at keeping you full, have lots more nutrition too. Also, because your body has to work harder to break down the food you’ll burn more calories during digestion.
• Shop for groceries on a full stomach to cut down on the impulse to purchase unhealthy snacks. According to Dr. Oz, the best time to shop for produce at a grocery store is on Wednesday’s. This is when the new produce hits the shelves and the items that have been there get the best discounts.
• Shop the perimeters of the grocery store first. This is where you’ll find the healthier food choices, like fruits, veggies, lean meats and dairy. All the junk and processed foods are typically in the center isles.
• Learn about portion sizes to keep your daily calories in check. An easy guideline is snacks should fit into the palm of one hand, and a meal should fit within the palm of both hands. This is about as big as your stomach is, and allows room for the stomach to move food around in order to digest it properly.

What you Should Take with You
By balancing meals throughout the day , blood-sugar levels will be stable, keeping you energized and helping you to avoid poor food choices that come from skipping meals. Learning about portion sizes can seem overwhelming at first, but soon it will become second nature, as you learn that 1/2 cup of pasta is equal to one serving. Above all, realize that the journey to your goal will occur over time. A long-term lifestyle change should occur gradually to be successful. Together we can help you become the ideal you.

Live Healthy – Be Free,

Tony
iFitness101.com

Note: IU = International Unit / mg = Milligram / mcg = microgram

To keep it easy to read I’ve set up the info to read like this:
Nutrient
Current RDA
Maximum Intake
Symptoms of Iron Deficiency
Food Sources

Iron
15 mg
18 mg
A trace mineral that carries oxygen to the cells to produce energy. Helps the immune system operate at peak efficiency and is essential during pregnancy.

Symptoms of Deficiency – Sluggishness, irritability, and headaches.

Food Sources – Red meats, liver, poultry, and eggs, beans, nuts, seeds, dried fruits.

Calcium
1,000 mg
2,500 mg
The body uses calcium to help regulate blood pressure, clotting of blood, secretion of hormones and digestive enzymes, muscle contraction (including the heart), and for nervous system functioning. Calcium also helps to prevent and/or treat certain ailments such as osteoporosis, hypoparathyroidism, premenstrual syndrome (PMS), high cholesterol, stroke, colon cancer, obesity, rickets, and insomnia.

Symptoms of Deficiency - Insufficient calcium intake, poor calcium absorption, and/or excessive calcium losses through the urine and feces can cause calcium deficiency. In children, calcium deficiency can cause improper bone mineralization, which leads to rickets, a condition characterized by bone deformities and growth retardation. In adults, calcium deficiency may result in osteomalacia, or “softening of the bone”. Calcium deficiency, along with other contributing factors, can also result in osteoporosis.

Low levels of calcium in the blood (especially one particular form of calcium, called free ionized calcium) may cause a condition called tetany, in which nerve activity becomes excessive. Symptoms of tetany include muscle pain and spasms, as well as tingling and/or numbness in the hands and feet.

Food Sources – Aside from dairy, other useful sources include Soya bean products, such as tofu, as well as sesame seeds, nuts, white bread, dried fruit, pulses and green leafy vegetables. Okra and curly kale are also rich vegetable sources of calcium.

Vitamin D
200 IU
2,000 IU
Promotes the absorption of calcium and phosphorus and helps deposit these minerals in bones and teeth. Vitamin D is unique because it is a vitamin that our bodies produce “in-house.” Just 20-30 minutes of sun exposure at midday is enough for the body to synthesize 10,000 IU of vitamin D! (In comparison, most supplements are only 400-1,000 IU).

Symptoms of Deficiency – This deficiency isn’t drastically obvious, but can express itself in increased depression, and feelings of hopelessness.

Food Sources – Sunlight (more specifically, UVB light) produces vitamin D on the skin when the sun is high enough – an UV index of three is needed. In many countries it is only possible to obtain vitamin D from the sun a few months a year.

Some foods do naturally contain vitamin D, including eggs, dairy fat, liver, cod oil, and fish. Wild mushrooms are the only natural vegan source. However, these sources are not enough to support you. If you are in an area where sunlight is hard to come by it is recommended to get it with a supplement.

Vitamin C
90 mg
1,000 mg
Helps the body absorb iron from plant sources or food. Helps produce collagen (connective tissue like tendons and ligaments), as well as form and repair red blood cells, bones, tissue. Protects against infection and keeps capillary walls and blood vessels firm (important for blood pressure).

Symptoms of Deficiency - A deficiency of vitamin C results in soft gums, skin haemorrhages, capillary weakness, deterioration in collagen, anaemia, and slow heating of sores and wounds. It may lead to premature ageing, thyroid insufficiency, and lowered resistance to all infections. Its deficiency enhances the toxic effect of drugs and environmental poisons. Mild deficiencies of vitamin C may appear in the form of lassitude, fatigue, anorexia, muscular pain, and greater susceptibility to infection. A prolonged deficiency may cause scurvy.

Food Sources – Guava, Red sweet pepper, Kiwi, Dark green leafy veggies, and of course oranges.

Vitamin A
800-1000 mcg RE (retinal equivalent, approximately 4,000 IU)
10,000 IU
Vitamin A Helps you see in the dark. Promotes growth and health of all cells and tissue and protects against infection. Many multivitamins combine preformed vitamin A (which comes from animal sources) and beta-carotene (a carotenoid, or plant pigment that our bodies convert to vitamin A).

Symptoms of Deficiency – Vitamin A deficiency is rare in the United States, but it can cause night blindness, eye inflammation, diarrhea and other problems.

Overconsumption of vitamin A can cause nausea, irritability and blurred vision in its mild form. In addition, the palms of the hands and the bottoms of the feet can turn orange if a person has a high intake of Vitamin A. Vitamin A toxicity can cause growth retardation, hair loss and enlarged spleen and liver in its more severe form. Vitamin A overdose can also cause birth defects and has been linked to increased risk of bone fractures in some people.

Food Sources - Beef liver, Egg yolk, Cheddar cheese, Fortified milk.

Top sources of Beta-Carotene – Sweet potato, Carrots, Pumpkin, Cantaloupe, Broccoli, Apricots, Spinach and collard greens.

Vitamin E
8-10 mg (12 IU)
400 IU
Functions as an antioxidant and may have a role in protecting against heart disease and some forms of cancer.

Symptoms of Deficiency – It’s almost impossible to have a vitamin E deficiency, but too much can cause nausea and digestive tract problems.

Food Sources - Wheat germ, Vegetable oil and margarine, Avocado, Whole grain products, Egg yolk, Nuts, Liver, Peanut butter.

Vitamin B6
1.6 mg
4 mg
Helps make protein for cell production and converts trytophan (an amino acid) into niacin, which aids metabolism and serotonin (a brain neurotransmitter). Helps produce insulin, hemoglobin and antibodies to fight infection.

Symptoms of Deficiency – Symptoms of Vitamin B6 deficiency include sore mouth, sore tongue, weakness, depression, and irritability. Severe B6 deficiency can lead to low blood count and numbness and tingling in the hands, legs, and feet.  Some patients may even develop seizures.

Food Sources - Poultry, Pork, Fish, Eggs, Soybeans, Oats, Whole grains, Bananas, Nuts and seeds.

Vitamin B12
2 mcg
12 mcg
Works with folate to make red blood cells. Vital in maintaining healthy nerve fibers. Helps the body efficiently use fatty acids and some amino acids.

Symptoms of Deficiency – Can cause a type of anemia marked by fewer but larger red blood cells that’s called pernicious anemia. It can also cause walking and balance problems, sore tongue, weakness, confusion and, in advanced cases, dementia.

Food Sources - Meat, Milk products, Eggs, Cheese, Chicken, Fish. If you’re a vegan you can find your source in an article I wrote: Vitamin B12 in the Vegan Diet , or from supplements.

Folic Acid (Vitamin B9)
180 mcg
400 mcg
Essential during pregnancy. Plays a role in producing DNA and RNA to make new cells. Works with vitamin B12 to form hemoglobin in red blood cells.

Symptoms of Deficiency – A B9 deficiency can cause diarrhea, anemia, loss of appetite, weight loss, sore tongue and a variety of other symptoms. In a developing fetus, folic acid deficiency may cause birth defects such as spina bifida and anencephaly.

People who drink large amounts of alcohol may need extra folic acid to prevent a deficiency. Sometimes, treatment of anemia with folic acid will mask an anemia caused by a vitamin B2 deficiency. Always consult with your doctor before taking a large amount of any vitamin supplement.

Food Sources - Leafy greens such as spinach and turnip greens, Broccoli, Asparagus, Mushrooms, Liver, Dry beans and peas.

As always, feel free to contact me with any questions you may have.

Live Healthy – Be Free,

Tony
iFitness101.com

Nina Johnson – Born July 23, 1904.
Nina will celebrate birthday number 105 at a huge celebration at Westminster Woods on Julington Creek, Jacksonville, Florida.

Time / Food & Drink Throughout the Day / How Many Calories?

7:00am
Starbucks Venti Carmel Macchiato & Cinnamon Twist – 710

9:30am
1 Krispie Kreme Donut – 204

1:00pm
Whopper with Fries & Large Soda – 1830

3:30pm
Low-fat Strawberry Yogurt – 218

6:40pm
6oz of Chicken – 260
1 Glass (5oz) of Red Wine – 119
2 Cups of Romaine Lettuce – 16
2 Tablespoons of Ranch Dressing – 148
2/3 Cup of Peas – 70

Total Calories = 3575

Although we had some great guesses nobody had a guess over 3000. When I first did this quiz myself I was off by 400 calories. I was blown away because it doesn’t seem like a lot of food for one day. How many of you eat more than this?

Also, you’ll notice that the only drink listed is coffee in the morning and one glass on wine at night. How many more coffees, sodas, or cocktails would you realistically add to this list for the day? Food for thought.

Live Health – Be Free,

Tony Simoneli
iFitness101.com