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Jason-Paris blogJason Paris (618)   female fiftyplus get fit Facts About Vitamins - Vitamin B12 (Cobolamine)Posted Thursday, April 10, 2008 (1 year 228 days ago.) Viewed 166 times. Vitamin B12 also known as cobolamine is used by the body for the production and maintenance of red blood cells, also it metabolises fat, proteins and carbohydrates for energy. Vitamin B12 is also called the energy vitamin and it's sometimes used by older persons for an energy boost. How much do we need? In the UK the daily RNI (recommended nutrient intake) for adults is 1.5mcgs (microgrammes). In the US the RDA (recommended dietary allowance) is 2.0mcgs for men and women. What happens if we don't get enough? A deficiency in cobolamine may result in symptoms which may include fatigue, weight loss, dizziness, numbness, apathy and a sore tongue. A really severe deficiency can lead to an illness called "pernicious anaemia" which may cause hallucinations and eventually dementia! And too much? This is a very safe vitamin, and there have been no studies showing any harmful effects even from taking large amounts. Who may need extra? As vitamin B12 is only found in animal produce, it is extremely important vegans should use B12 supplements. Too much alcohol may impair the absorption of this vitamin. People who have gastrointestinal problems or who suffer with pernicious anemia may be helped by supplementing. Good sources of cobolamine include: liver dairy produce shellfish eggs cheese fish 
Permalink Comments (0) Facts About Vitamins - Vitamin B9 (Folic Acid)Posted Thursday, April 10, 2008 (1 year 228 days ago.) Viewed 29 times. Vitamin B9 - folic acid is a water soluble vitamin and is more commonly known as folic acid. Folic acid is important for the formation of red blood cells, energy production and is also needed for protein metabolism and to prevent anaemia. How much do we need? In the UK the RNI (reference nutrient intake) is 200mcgs (microgrammes) per day for men and women who are not pregnant, in the US the RDA recommended dietary allowance) is 400mcgs. What happens if we don't get enough? A lack of this vitamin may include symptoms such as diarrhoea, heartburn, anaemia, weight loss and constipation. And getting too much? Too much folic acid may result in insomnia, lack of energy and an upset stomach. Who needs extra? Pregnant women are sometimes advised to supplement with folic acid to help prevent spina bifida in new born babies and cut the risk of premature labour. Also If you're under stress or suffer from psoriasis you may benefit from a bit extra, likewise people with a poor diet or those who drink too much alcohol. Some of the best food sources of folic acid include: liver fresh green veg mushrooms whole grains beans and peas starchy veg
Permalink Comments (0) Facts About Vitamins - Vitamin B5 (Pantothenic Acid)Posted Thursday, April 10, 2008 (1 year 228 days ago.) Viewed 317 times. Vitamin B5 also known as pantothenic acid is a water soluble vitamin. It's used by the body for important reactions including converting the proteins, fats and carbs into energy. It's also vital for the production of red blood cells and keeping your immune system working properly. Sometimes called the anti-stress vitamin due to it seemingly being able to help the body in stressful situations, pantothenic acid MAY also prevent wrinkles and the greying of hair! How much B5 do we need? Because this vitamin is widely available in a large amount of our foods and nearly all people get enough there is no daily RNI (reference nutrient intake) in the UK. In the US however the RDA (recommended dietary allowance) has recently been set at 10mgs (milligrams) . What happens if we don't get enough? As mentioned above, it's very rare to become deficient in this vitamin, but if you did, symptoms can include fatigue, numbness, muscle cramps and the body's inability to cope with stress. And too much? Likewise it is difficult too have too much, but it's recommended not too exceed 200mgs per day. Who needs extra? People eating a diet of processed food and consuming too much alcohol may lead to a deficiency. Also if you're under stress supplementing with this vitamin may be helpful. Some of the best (food) sources for this vitamin include: broccoli tomatoes liver + kidneys turkey and chicken whole grains beans and lentils soy produce
Permalink Comments (0) Facts About Vitamins - Vitamin B1 (Thiamine)Posted Wednesday, August 08, 2007 (2 years 109 days ago.) Viewed 705 times. The B vitamins are closely related, which
is the reason they have all been given the letter B rather
than different letters. Vitamin B1 - also called thiamine - occurs naturally in
a wide range of foods. It unlocks the fats and proteins in the food we eat, and without
enough of it, we wouldn't make good use of our food intake. Other things it does include
changing blood sugar
into energy and for the maintenance of the nervous system and muscular
function.
How much do you need? In the US the RDA (recommended
daily allowance) for women is 1.1
milligrams per day and 1.5 milligrams for men. In the UK the RNI (reference
nutrient intake)
for adult women is 0.8mgs daily and 1mg for men.
And if we don't get enough vitamin B1? A severe
deficiency can lead to an unpleasant condition
called beriberi, and symptoms of this include weight loss, anorexia, nerve
problems, rapid
heartbeat, extreme fatigue, confusion and memory loss. Less severe deficiencies
may cause
fatigue, appetite loss and nervousness and mood swings.
And too much? Too much vitamin B1 is very rare,
even in large doses, as it is easily secreted by
the body.
Who needs extra? As with most vitamins people who
consume lots of alcohol should take care about their levels as should people whose diets are high in sugary, processed
and refined foods.
Cooking, particularly boiling, will reduce thiamine content in food.
Food that contains vitamin B1 - thiamine - include:
whole grain unrefined cereals
beef liver
pork
tuna
sunflower seeds
peanuts
eggs
milk
beans
Jason
Paris, personal trainer and nutritionist, is co-author with Lady Marie Stubbs
of the highly popular fitness and weightloss book Trim and Tone at
Home.
Jason Paris also owns and maintains the website female fiftyplus
get fit which
provides advice on weight loss, exercise and nutrition
particularly for women.
Permalink Comments (0) Strength Training For That Trim And Toned LookPosted Thursday, June 21, 2007 (2 years 157 days ago.) Viewed 465 times. Given the stressful lifestyles most people lead nowadays, it is no wonder that many individuals want to have a healthy body that can withstand all the pressures and tension that comes their way. This is the reason why memberships in gyms or fitness centers remain on the rise and the demand for exercise videos continue to grow. Although following a healthy diet is commendable, this is not enough. Your diet must be combined with the appropriate exercise routines in order to have your desired optimum body. Strength training is very important in order to achieve a healthy body. In addition, this type of training can also boost your self-confidence. Knowing that you have a trim and toned body is bound to make you feel good about yourself. This feeling is likely to be reflected in the aura you exude, which will be noticed by the people around you. Aside from developing stronger bones and enhancing your stamina, proper strength training will also ensure that you will get a good nights sleep. It also minimizes the possibility of you getting injured or hurt since your body becomes flexible. Most people follow aerobic together with flexibility exercises. Combine this with strength training and you have a balanced exercise program. In observing strength training for a trim toned body, this means that you need to lift weights to strengthen and muscles in certain parts of your body. Before going through with certain trim and toned programme, seek advice from your doctor or a health professional to make sure that your body can handle it. If you are ready to proceed with it, you have a choice between enrolling in a gym or fitness centres where they have various machines and weights for strength training or by making your own home made weights and exercising within the comforts of your home. There are various resistance methods like weight machines, free weights and resistance bands, which you can perform so that you can enhance your strength and become trim and toned. On one hand, if you want to concentrate to tone a specific muscle, then you should go with the weight machines. On the other hand, if you prefer to use a method that works on toning muscles that are grouped together, then do free weights. Free weights include the use of hand weights, dumb bells and barbells. Resistance bands refer to those elastic bands or cords that offer some resistance whenever pulled by your hands. Aside from the mentioned resistance methods, you can also rely on your bodyweight for strength training. Press-ups, squats, stomach crunches and lunges are just some of the exercises you can do to tone up your body. Jason Paris, personal trainer and nutritionist, is co-author with Lady Marie Stubbs of the highly popular fitness and weightloss book Trim and Tone at Home which is available for immediate download. Jason Paris also runs a website with business partner Lady Marie Stubbs - author of "Ahead of the Class." Their website female fiftyplus get fit provides advice on weight loss, exercise and nutrition particularly for women.
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