Josh Perez Fitness

Vitamins are organic components in food that are needed in very small amounts for growth and for maintaining good health. The vitamins include vitamin D, vitamin E, vitamin A, and vitamin K, or the fat-soluble vitamins, and folate (folic acid), vitamin B12, biotin, vitamin B6, niacin, thiamin, riboflavin, pantothenic acid, and vitamin C (ascorbic acid), or the water-soluble vitamins. The energy components of nutrition are sugars, starches, fats, and oils, and these occur in relatively large amounts in nutrition.

Here are the essential vitamins and their vitamin duties:

• Vitamin A (Beta Carotene): Promotes growth and repair of body tissues; reduces susceptibility to infections; aids in bone and teeth formation; maintains smooth skin.
• Vitamin B-1 (Thiamin): Promotes growth and muscle tone; aids in the proper functioning of the muscles, heart, and nervous system; assists in digestion.
• Vitamin B-2 (Riboflavin): Maintains good vision and healthy skin, hair, and nails; assists in formation of antibodies and red blood cells; aids in carbohydrate.
• Vitamin B-3 (Niacinamide): Reduces cholesterol levels in the blood; maintains healthy skin, tongue, and digestive system; improves blood circulation.
• Vitamin B-5: Fortifies white blood cells; helps the body’s resistance to stress; builds cells.
• Vitamin B-6 (Pyridoxine): Aids in the synthesis and breakdown of amino acids and the metabolism of fats and carbohydrates; supports the central nervous system.
• Vitamin B-12 (Cobalamin): Promotes growth in children; prevents anemia by regenerating red blood cells; aids in the metabolism of carbohydrates, and fats.
• Biotin: Aids in the metabolism of proteins and fats; promotes healthy skin.
• Choline: Helps the liver eliminate toxins.
• Folic Acid (Folate, Folacin): Promotes the growth and reproduction of body cells; aids in the formation of red blood cells and bone marrow.
• Vitamin C (Ascorbic Acid): One of the major antioxidants; essential for healthy teeth, gums, and bones; helps to heal wounds, fractures, and scar tissue.
• Vitamin D: Improves the absorption of calcium and phosphorous (essential in the formation of healthy bones and teeth) maintains nervous system.
• Vitamin E: A major antioxidant; supplies oxygen to blood; provides nourishment to cells; prevents blood clots; slows cellular aging.
• Vitamin K (Menadione): Prevents internal bleeding; reduces heavy menstrual flow.
• Vitamin B12: deficiency causes megaloblastic anemia and, if severe enough, can result in irreversible nerve damage.
• Niacin: deficiency results in pellagra. Pellagra involves skin rashes and scabs, diarrhea, and mental depression.
• Thiamin: deficiency results in beriberi, a disease resulting in atrophy, weakness of the legs, nerve damage, and heart failure.
• Vitamin C: deficiency results in scurvy, a disease that involves bleeding.

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A balanced diet is an essential prescription for healthy and vibrant skin. The good news is that the foods that happen to be good for your skin are also good for your overall health. Many people find that the appearance of aging skin, wrinkles, thickening, discoloration, and decreased elasticity — is one of their biggest beauty concerns. While genetics largely determines when your skin starts to show these signs of aging, and the extent to which it shows them, environmental damage to your skin, as well as damage you cause yourself through lifestyle choices, can greatly accelerate this process.

Skin damage occurs as a result of oxidation, a chemical process in which unstable molecules called free radicals steal electrons from healthy cells. The most damaging oxidative stressors that we expose ourselves to are smoking and sunlight. You’re probably familiar with some antioxidants, such as vitamin C, vitamin E, selenium, and vitamin A (in the form of beta-carotene). Others, which you may be less familiar with, are collectively known as phytochemicals (there are hundreds of them), and they are found in foods such as fruits, vegetables, nuts, seeds, and beans.

To keep your skin looking youthful – well protected, and nourished focus on the foods that are good sources of the following nutrients and youthful skin antioxidants:

Vitamin C
Vitamin C is involved in the production of collagen (which keeps skin firm) and protects cells from damage caused by free radicals. Scientific studies have found that when lab animals eat vitamin C — fortified food, their skin is better able to fight oxidative damage. It’s important, then, to replenish your skin’s vitamin C stores every day by eating plenty of fruits and vegetables. Good sources include bell peppers (red, green, and yellow), broccoli, cantaloupe, mangoes, oranges, pineapple, snow peas, strawberries, tomatoes, and watermelon. Best Vitamin C Supplement

Vitamin E
Vitamin E helps protect cell membranes and guards your skin against damage from the sun’s UV radiation. Some research has suggested that vitamin E may work in combination with vitamin C to provide an extra degree of anti-aging skin protection. However, because recent studies have raised some questions about the safety of vitamin E supplements, this nutrient should come from your diet, not from high-dose pills. It’s best to stick with food sources like wheat germ, fortified whole-grain cereals, nuts and seeds, olive oil, Swiss chard, and spinach, as well as the small amount of vitamin E found in a multivitamin. Best Vitamin E Supplement

Beta-carotene
Beta-carotene, another antioxidant that’s critical for skin health, is converted to vitamin A in the body and is involved in the growth and repair of body tissues. It may also protect your skin against sun damage. In extremely high doses, however, pure vitamin A from supplements can be toxic, so be sure to avoid them unless a doctor has recommended them and is closely supervising you. Beta-carotene from foods like apricots, cantaloupe, carrots, red bell peppers, mangoes, pumpkin, and sweet potato is sufficient and entirely safe for your skin.
Best Beta – Carotene Supplement

Selenium
Selenium is an antioxidant mineral that helps protect the skin from sun damage; it also helps the skin maintain firmness and elasticity. Selenium obtained from food has been shown to reduce sun damage and even prevent some skin cancers in animals. Be sure to avoid selenium supplements, however. The Nutritional Prevention of Cancer Trial found that people with a high risk of nonmelanoma skin cancers who took selenium supplements actually had a 25 percent increased risk of squamous cell carcinomas. The best food sources for selenium are Brazil nuts (no more than 1 or 2 nuts a day because the selenium is so concentrated), tuna (canned, light), crab, oysters, whole-wheat pasta, lean beef, shrimp, whole-wheat bread, turkey, wheat germ, chicken breast, mushrooms, and eggs.
Best Selenium Supplement

Omega-3 Fatty Acids
Although not classified as antioxidants, omega-3 fatty acids help maintain cell membranes so that they are effective barriers — allowing water and nutrients in but keeping toxins out. These healthy fats also reduce inflammation throughout the body, which may translate into fewer skin breakouts. Omega-3s also seem to offer the skin protection against sun damage. In a study of skin cancer, people who ate diets rich in fish oils and other omega-3 fats had a 29 percent lower risk of squamous cell skin cancer than those who got very little omega-3 fats from food. Good food sources include wild salmon, herring, mackerel (but not king), sardines, anchovies, flaxseed, walnuts, and soybeans.
Best Omega-3 Fatty Acids Supplement

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Did you know that your digestive tract contains more than 400 types of “friendly” bacteria? This bacteria, commonly referred to as probiotics (which means “pro-life”), help reduce the growth of harmful bacteria and promote a healthy digestive system. Probiotics are live bacteria with clinically-documented health benefits. It appears that when the digestive system is kept healthy, other body systems greatly benefit as well.

Health Benefits:

• Protect against infection
• Enhance and boost the immune system
• Promote and improve digestive health
• Promote urinary and genital health
• Assist in the management of inflammation
• Alleviate diarrhea caused by antibiotic treatments
• Help alleviate symptoms of lactose intolerance
• Improve some types of eczema in infants and children
• Reduce cholesterol levels
• Decrease the risk of certain cancers

It is important to note that each type of friendly bacteria has a specific health benefit to the body. With over 400 different types of probiotics identified, researchers are just starting to uncover the health roles and benefits of each.

Food Sources

• Yogurt
• Drinkable, squeezable yogurts
• Fermented milk such as sweet acidophilus milk
• Kefir
• Fluid milk with added probiotics

Through fermentation, probiotics enhance the flavor and texture of these particular dairy products. Dairy foods actually buffer your stomach acid and bile, thereby protecting the probiotics from the stomach acid so that they can reach the intestines.

Raw (unpasteurized) yogurt is loaded with bacteria. Most yogurts today are pasteurized and these bacteria are killed. However, some friendly bacteria are added back. Look for a yogurt that contains the “live and active culture” sign on the label. Pay close attention to the expiration date because these live bacterial cultures can diminish with time.

Probiotic Supplements

Probiotic supplements are available in a variety of forms, such as freeze dried powder, capsules, wafers, and liquids. Remember to exercise caution before using a probiotic supplement. The Food and Drug Administration (FDA) does not regulate supplements in the same way as it regulates medication. Legally, manufacturers can sell supplements, even with little or no research on how well it works or how safe it is. Supplement and medication reactions can occur, therefore seek the guidance of your health care provider before using any probiotic supplement.

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What Vitamin World is:

High-quality vitamins and supplements at unbeatable prices! The first Vitamin World store opened its doors in 1976. Headquartered in Long Island, NY, Vitamin World manufactures over 1,000 superior-quality vitamins, minerals, herbs, and other nutritional supplements in our own state-of-the-art facilities. The manufacturing facilities total over 1 million square feet and we produce supplements in every available form, including tablets, two-piece capsules, softgels, powders and liquids.

They’re high-tech laboratories are located right here in the USA, where their quality control experts can oversee every step of the manufacturing process. Their commitment to producing the highest quality products is evident in the many sophisticated tests that they perform throughout the production process. In many ways, Vitamin World has set the standard for high quality vitamin manufacturing.

The scientists and researchers in their laboratories adhere to the strictest government testing procedures to assure the potency, stability and purity of their products. Additionally, they guarantee that their vitamins and supplements are absolutely free of contaminants.
For more information please visit the Vitamin World website.

Vitamin World’s Guarantee: Vitamin World is proud of the quality of their products and want to make sure you are completely satisfied. Vitamin World guarantees every product that they sell. Vitamin World products are manufactured under even more stringent quality controls than required by federal and state agencies for food. Your satisfaction is totally guaranteed for a full year from purchase date. If you are not completely satisfied, return the unused portion with a short explanation and they will promptly refund your money for the unused portion.

Which supplements is Vitamin World designed for:

Vitamin World supplements and products are designed for toddlers to the adults. Remember, a supplement is used for exactly like it says it is, to supplement your nutrition. We use vitamins, nutrients and minerals to fill in the gaps with what we are missing from food. Taking a multivitamin, antioxidant, fat burner, muscle builder will help you to achieve your goals effectively than without.

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An exerciser or athlete’s expectations of meal replacement formula’s are often unrealistic. This is completely understandable considering the barrage of advertisements that one encounters in the popular media (magazines and television). Like in Flex magazine, Muscle and Fiction whoops I mean Muscle and Fitness and other notable popular magazines. What meal replacement formulas are, as exactly as the name implies, meals designed for a quick absorption. I created this meal replacement formulas buying guide for the understanding of the everyday exerciser and athlete.

Currently in vogue is the high protein, low carbohydrate meal replacement. The implied or stated use and its pre- and post workout aid in creating an anabolic (muscle building) environment. All sports and exercise research shows that carbohydrates are necessary in a higher proportion than protein to facilitate recovery. Carbohydrates are absolutely necessary to replace glycogen lost during high – intensity exercise.

Additionally, the presence of carbohydrates via post workout stimulates the release of insulin, which basically is a anabolic signal, starting the cascade of events leading to protein synthesis (The rate your muscles rebuild themselves after being broken down by intense training). Protein should always be present in the meal replacement formula (but shouldn’t be the highest percentage) to supply the amino acids necessary to rebuild and increase muscle. Remember the more muscle we have – the more calories we will burn at rest and will have a smaller percentage of bodyfat.

The proper ratio of proteins, carbohydrates and fats can also optimize the anabolic environment by supporting favorable testosterone levels. Many exercisers and athletes consume high protein diets in the hopes of stimulating muscle anabolism (the process in a plant or animal by which food is changed into living tissue) yet this will actually impair ultimate muscle growth through a reduction of serum testosterone (A testosterone test measures the amount of the male hormone, testosterone, in the blood.).

For Females:

If your a female exerciser or a athlete competitor – look for “Lite Meal Replacements Powders.” Each serving typically contain less than 200 calories with smaller amounts of carbohydrates, proteins and fats. This still works well because it is nutritionally packed with essential amino acids, minerals and vitamins. Here are my top picks for meal replacement formula’s for the women exerciser and athlete.

Click on the following Meal Replacement Formulas image for a full description:

For Males:

If you are a male exerciser or a athlete competitor – look for “High Carbohydrate/Protein Meal Replacements Powders.” These meal replacements formulas contain the highest amounts of protein ranging from 39 grams of protein per serving up to 60 grams of protein per serving. These meal replacement formulas cater to men who also seek to elevate their protein intake and performance. Here are my top picks for meal replacement formulas for the male exerciser or a athlete competitor.

Click on the following Meal Replacement Formulas image for a full description:

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During an athletes competitive career or an average person fitness routine, an anti-oxidant formula that complements your multivitamin is paramount. The goal of taking an antioxidant is to decrease some of the deleterious oxidative effects of exercise.

We are all susceptible to harmful environmental chemicals, aging, intense exercise, and the rays of the sun on a daily basis. This increases our already delicate but normal free radical production and protection balance from increasing damage to our bodies. In other words, this will accelerate our aging process and possibly speed up the start of certain diseases.

Though moderate exercise can increase free radicals, high intensity exercise may exceed the body’s natural ability to protect against long-term damage. Many antioxidant studies on exercise focus on aerobic training (cardio). Some latest research examined weight training and antioxidant supplements, they found that the weightlifters who supplemented with vitamin E at 1200 IU/d, significantly reduced the markers for muscle damage. Also, taking vitamin C also resulted in reduction of cortisol (catabolic hormone/ natural human toxin) following training. Lastly, it increased the post-workout testosterone to cortisol ratio in weightlifters and is showed to enhance the anabolic (muscle growth) environment.

With the majority of evidence, it supports that taking vitamin E, vitamin C, and beta-carotene supplements (antioxidants) will lower your fatigue rate, and will bolster your workouts. Also, the supplementation of an antioxidant will enhance recovery, and the length of time for optimal performance (productive years of competition)!

Below, I put my recommendation of the best time release antioxidants for vitamin C, vitamin E, and beta-carotene supplements.

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This is a great way to make your diet work for you especially if your goal to lose some stubborn bodyfat – that just won’t go way. Of all of the functional foods out there, ginger has arguably the most functions and benefits. It’s used to settle the stomach, reduce pain, and it has antibiotic/ anti-inflammatory properties. The most important function of this food, is that studies show that ginger can boost metabolism in 2 outlets:

1. By causing muscle tissue to use more oxygen, which increases the amount of calories you burn
2. Increasing the lactic acid production, which also increases your fat burning potential

One more note, I’ve been receiving quite a few questions regarding coffee and how it is suppost to burn fat. Well that is completely false. Caffeine is a stimulant and causes a surge of energy to the nervous system and causes the body to release catecholamines, which target fat cells and use bodyfat for fuel. This is why coffee is a noted fat-burner.

Here is the problem: when coffee is combined with carbohydrates (mainly the sugar you dump in) the fat-burning potential is stunned and causes a subsequent rise in the fat-storing hormone called insulin. The only way to burn fat from this, is by the absence of insulin, and then the catecholamines can burn more fat.

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