Fitness Transformation Tuesday with Andrea Allen

Let me introduce you to Andrea. A mother to twin baby girls born 7 months ago. Read her story on how she got her body back after giving birth only 7 weeks after having them. There were some struggles conceiving these precious little angels but with turning her eating habits around she was able to focus on leading a fit and healthy lifestyle.

Thanks for sharing your healthy journey with us Andrea. You look amazing! Keep up the fab work! 

Much love and friendship,

XxDani 

Andrea from Deliciously Fit N Healthy 7 weeks post baby

• How old are you and please can you share your health and fitness journey to date?
  I started my journey as a freshmen in college. I had a rough breakup and I went to the gym one day to get 
  out of my apt and clear my head. I felt invigorated and alive for the first time in a long time. That 
  developed my love for exercise. I got certified as a fitness instructor shortly afterwards.Then after tearing 
  my ACL playing lacrosse I realized I needed to eat better so I started my healthy food journey. I enjoyed 
  learning so much about health that I changed my major to Public health education! 6 years later my 
  husband and I had to do fertility and the doctors told me to stop exercising and to eat more junk. It was so 
  hard to feel not in control but I had faith if I followed my instructions I would conceive. A year and a half 
  later after 3 inseminations I became pregnant through invetro with baby girl twins. I was still restricted for 
  the first half of my pregnancy but I always did all I could no matter what. Once I was ok'd I continued to 
  exercise up until labor day. My determination helped me recover fast as well. So now I am back on my 
  journey free to push myself to my limits and experimenting in the kitchen again. Its sooo exciting!
• What types of foods did you used to eat as a kid and young adult? What's changed since then?
  I use to eat cup of noodles everyday after school in highschool and when I went to collage I would eat a 
  PB&J sandwich and then go crawl in bed. I use to make pans of brownies all the time and eat diorites and
  hamburger helper alot as well.
• Do you play any sports or what sports do you like watching?
  I played sports all through high school and collage and club lacrosse for BYU. Thats when I tore my knee 
  and my healthy food journey started. I also enjoy watching football with my hubby!
• What are your interests, passion and what makes you smile?
  I love my hubby and two baby girls. They bring a smile to my face everyday and remind me any sacrifice 
  was worth having them. I love traveling and enjoying trying new places to eat at. I am totally a foodie!
• What was the catalyst that sparked your lifestyle change?
  The breakup started my fitness journey and my torn ACL started my health food journey
• What are some of your dreams/goals you hope to achieve over the next 12 months?
  I hope to inspire other people that getting fit after pregnancy is TOTALLY possible. I to help people know
  they are not alone and if they have questions they can ask. I have an instagram account where I post 
  healthy recipes and workouts and have started a blog to assist with anyones fitness journey.
• What tips would you like to share with my readers about your transformation?
  It takes work. I didn't use being pregnancy with twins to be an excuse. I tried my best every day before
  they were born and after to get my fitness on and it was so hard some days. But i kept trying! Its easy to 
  find excuses but its hard to find solution. (my transformation photo is 7 weeks after labor)
• List your social media's if you would like people to follow you
  @deliciouslyfitnhealthy 

  
  

  deliciouslyfitnhealthy.blogspot.com

The Best Food Sources Of Vitamin D

By Andrew Desjardins

The health advantages of vitamin D are well known. Vitamin D
is crucial in supporting the absorption and depositing of
calcium into our bones, ensuring that bone density and
strength is enhanced, to a large degree preventing diseases
of the bone. Are foods with vitamin D the most important
source of vitamin D?

The most important supply of vitamin D is our own bodies. It
is the only vitamin that is actually synthesized by our
bodies, but it needs sunlight to trigger the synthesizing
process - that is why it is sometimes called the sunshine
vitamin. In some geographic areas people can actually
experience a deficiency in vitamin D because a lack of
sunlight exposure. As a matter of fact, this lack of
sunshine, and the resulting lack of vitamin D, has been
linked to various diseases, including depression.
(http://www.vitamin-d-deficiency-symptoms.com/tag/foods-with-vitamin-d)
Foods with vitamin D are one way of supplementing our
bodies' vitamin D requirements.

There are actually not very many foods with natural vitamin
D sources in significant amounts. There are foods that have
been fortified with vitamin D, and these are a valuable
source, although in itself will probably not be sufficient.

The following are known as foods with vitamin D:

Mushrooms (especially Shiitake & Button): Probably the only
source of dietary vitamin D suitable for vegans, these
mushrooms have surprising amounts of vitamin D. They are
also rich in the B vitamins. If you purchase the dried
versions, make sure that you buy those that have been dried
in sunlight.

Mackerel, Salmon, Herring, Tuna, Sardines: - in fact, most
fatty fish that are also rich in Omega 3 fatty acids are
good sources of vitamin D. A portion of mackerel can
actually supply up to 90% of your required daily intake.
Sardines in particular are excellent sources of dietary
vitamin D.

Cod Liver oil: Cod liver oil was one of the first sources of
vitamin D used medicinally for children with rickets. It is
very rich in Vitamin D and omega-3 fatty acids; one
tablespoon of oil a day is sufficient. Research has shown
that cod liver oil prevents osteoporosis as well.

Eggs: Although only containing small amounts, eggs are
another food source for the vitamin.

Liver and liver products are also foods with vitamin D.

Fortified foods with vitamin D: Milk is generally fortified
with vitamin D in the usa, with 98% of the milk supply
containing significant amounts of the vitamin. Read food
labels before making purchasing decisions, as orange juice,
pastries and margarine are routinely fortified as well.

Supplementing your vitamin D intake with vitamin supplements.

It is very important to have sufficient amounts of calcium
and magnesium along with vitamin D supplements.

The health advantages of Vitamin D are incontrovertible.
Most people should get enough of the vitamin with sunlight
synthesis and in their diets. Interestingly vitamin D is
stored in the fat cells for up to sixty days, so strictly
speaking you do not need to ingest vitamin D on a daily
basis. There are excellent reasons to make sure that you
have sufficient vitamin D levels in your system. Look after
your health!

Looking to find the best information on
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deficiency symptoms, then visit
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Vitamin D deficiency for you.

Breastfeeding - Consider Your Diet

By Kim Allissa

It takes nine months for babies to grow inside their
mothers. During this time of pregnancy, you pay careful
attention to what you eat and drink as you know there is the
potential to affect your unborn baby. When you are
breastfeeding, what you eat continues to be an important
consideration.

However, a breastfeeding diet is not as strict as a
pregnancy diet, although it is still important to know what
you should be ingesting during this time. That way, you can
rest assured that you will only be making the very best milk
for your baby.

Luckily, when you follow a diet that will help your baby,
you are also helping yourself! The foods that you will be
eating should give you the nutrition you need to deal with
your hectic schedule. By being conscious of what you are
eating, you can also make better choices that will allow you
to take off some of the weight that you have accumulated
during pregnancy.

So what breastfeeding diet should you follow? As at any
other time, you should be eating a diet that is
well-balanced. It is recommended that you eat all four food
groups, but mainly focus on whole grain products, protein,
vegetables, fruit, and foods that are high in calcium and
iron. And do not forget your fiber! You are likely to be
less physically active after the birth if you are spending a
lot of time seated to nurse your baby. However, if you are
not used to eating a lot of fiber, begin gradually!

Even though you plan to eat a well-balanced diet, it is also
advised that you take a good prenatal multivitamin/mineral
supplement. This will ensure that your body gets everything
that you may be missing in your diet, and results in less
chances of your body having to tap into its own reserves to
make good-quality breast milk.

When it comes to breastfeeding diets, you have no doubt
heard that you should avoid certain foods that can make your
baby fussy or gassy. However, no two babies are alike and so
what bothers one baby is not necessarily going to bother the
next one. Some babies do not even seem to be bothered by
foods their mothers eat. Some, but not all, suspicious
foods to monitor your baby's responses to are onions,
garlic, cabbage, and broccoli. These foods can alter the
taste of the breast milk resulting in rejection by your baby.

Continue not to eat fish such as king mackerel, swordfish,
and shark, to name a few, as they contain the most mercury.
Instead, consider eating fish (in moderation) that contain
less mercury, as their fish oils are important for your
baby's neurological system.

The last point I want to mention is that of drinking alcohol
beverages. Alcohol drinking mothers are better off not
breastfeeding their children, as there are known long-term
effects. But if you want to have a drink every now and then,
most experts would agree that there are certain precautions
you can take in order that you reduce the effects on your child.
This can include drinking immediately after your baby has just
breastfed, or saving expressed breast milk earlier that week
that can then be fed to your baby after you have an alcohol beverage.
Obviously the best thing to do is not drink alcohol at all.

In conclusion, there are not too many restrictions on a
breastfeeding mother. Most of it is common sense, and
mostly involves good judgment. Just remember that a
breastfeeding diet can benefit the mom and the baby.

My name is Kim Allissa, and I have been a breastfeeding
mother. Check out my blog,
(http://www.breastfeedingbaby.org) Breastfeeding Baby , for
more practical information and tips.