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The Free Fitness
Tips Newsletter - April 2008
brought to you by
http://www.freefitnesstips.co.uk/
*****
The Free Fitness Tips Newsletter -
April 2008 is sponsored by:
*****
Hello everyone and welcome to the
April edition of the Free Fitness Tips Newsletter. This
month's newsletter is a little bit more expansive than previous
editions. As it's still new I'm constantly experimenting to
try and provide you with the best monthly newsletter so let me know
what you think of the new sections.
Firstly, I've added a featured article
section where I highlight what is in my opinion the best article
that was published to the blog this month. I've also been busy
checking out other fitness blogs and each month I've added a
featured fitness blog section where I discuss my favourite fitness
blog of the month. Finally, I've been busy building up my
squidoo portfolio with some new lenses. There's also all the
usual topics too. A full description of everything that's
available in this month's newsletter is outlined below:
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Featured Article!
-
Free Fitness Tips
Blog Updates!
-
Featured Fitness
Blog!
-
Free Fitness
Tips Squidoo Updates!
-
Free Fitness
Tips Poll – April 2008!
-
Featured Product!
-
Final Words!
1)
Featured Article
There were a
number of contenders for the featured article spot this month.
However, I feel that my super sized article on '14 Essential
Vitamins & Minerals to consume during Pregnancy' is a worthy
winner because it covers the topic fully going into great detail for
each vitamin. Please let me know what you think. Do you
think this article deserved to be the featured article? Would
you have suggested another article? Whatever your opinion
please leave me a comment on this blog post and let me know.
Anyway, read on for this month's featured article...
14
Essential Vitamins & Minerals to consume during Pregnancy
If you have previously attempted to
read and analyse the nutritional labels on food you are probably
quite familiar with how confusing the terms can be. Unless you are a
qualified nutritionist you probably don't have a clue why Vitamin B
is important for your health or how Folic Acid helps your body.
However, when you are pregnant this is information you want to
understand so that you can consume the right vitamins to benefit
your baby. In the following series of articles I am going to discuss
a number of vitamins that you will find mentioned on food packaging
and outline how they can improve the health of your unborn child.
You can access all the other articles in this series using the links
at the bottom of this post. In today's article I will be discussing
Vitamin A, Vitamin B6 and Vitamin B12.
1) VITAMIN A:- Vitamin A
promotes the healthy development of a baby's bones and teeth. It
also helps their heart, ears, eyes and immune system (which fights
infection) to develop properly. Furthermore, consuming Vitamin A
during pregnancy can help repair the damage to the body caused by
childbirth. Vitamin A deficiency can lead to problems with vision,
hence the rumour that
eating carrots can improve your eyesight.
Sources of Vitamin A include; liver,
carrots, sweet potatoes, cantaloupe, eggs, mangos and peas. Pregnant
women are advised to consume a minimum of 770 micrograms (or 2565 IU
as it sometimes appears on nutritional labels) of Vitamin A per day.
When nursing this amount should increase to 1300 micrograms (4,330
IU). However, make sure that you do not consume more than 3000
micrograms (10,000 IU) of Vitamin A whilst pregnant because
overdosing can lead to birth defects and liver toxicity.
2) VITAMIN B6 (PYRIDOXINE):-
Pyridoxine assists in the development of your baby's brain and
nervous system. It also helps you and your baby develop new red
blood cells and in some cases can even
reduce the symptoms of morning sickness.
Pyridoxine can be found in fortified
cereals, bananas, baked potatoes, watermelon, chick peas and chicken
breast. It is recommended that pregnant women consume a minimum of
1.9 milligrams of Pyridoxine each day and this should be increased
to 2.0 milligrams per day when nursing.
3) VITAMIN B12:- Vitamin
B12 works in conjunction with Folic Acid to help you and your baby
develop healthy red blood cells. It also promotes the development of
the fetal brain and nervous system. Vitamin B12 deficiency is very
unlikely because your body keeps stores of this mineral.
Sources of Vitamin B12 include; red
meat, poultry, fish, shellfish, eggs and dairy foods. It can also be
found in vegan products such as tofu and soy milk. Pregnant women
are advised to consume at least 2.6 micrograms (104 IU) of Vitamin
B12 each day and increase this to 2.8 micrograms (112 IU) per day
when nursing.
4) VITAMIN C:- Vitamin C
assists the body with iron absorption and helps both you and your
baby build a healthy immune system. It also helps the body to build
tissue by holding the cells together. Vitamin C supplements are very
rarely required because the Recommended Daily Allowance (RDA) can be
consumed easily by eating the right foods.
Vitamin C is available from a number
of foods including; citrus fruits, raspberries, bell peppers, green
beans, strawberries, papaya, potatoes, broccoli, tomatoes and even
cough drops. Pregnant women should be consuming at least 80-85
milligrams of Vitamin C per day and nursing mothers should be
consuming a minimum of 120 milligrams per day.
5) CALCIUM:- Calcium
helps develop your baby's bones and can also help the brain and
heart to function properly. Your calcium requirements increase
significantly during pregnancy. It is very important that you
consume adequate amounts of calcium during pregnancy because any
deficiency can lead to
osteoporosis and weaken the bones of both you and your baby.
Many dairy products are rich sources
of calcium including; milk, cheese, yogurt (and ice cream to a
lesser extent), fortified juices, butters, cereals, spinach,
broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage and
broccoli. Calcium supplements are also available. Pregnant women are
advised to consume a minimum of 1200 milligrams of calcium per day
but nursing mothers should reduce this slightly to 1000 milligrams
per day.
6) VITAMIN D:- Vitamin D
helps the body ingest calcium and therefore supports healthy bone
development in both you and your baby. Babies require relatively
high levels of Vitamin D so supplementation may be required. Your
doctor will be able to advise you further in this area.
Vitamin D can be found in milk as well
as fortified cereals, eggs and fatty fish such as salmon, catfish
and mackerel. However, the amounts found in ordinary foods are
rarely sufficient so as mentioned above supplementation may be
required. Formula milk is highly fortified with Vitamin D so this is
another possible way to help your baby get sufficient amounts of
this important nutrient. Furthermore, Vitamin D is also found in the
sun's rays, so women and children with a mild Vitamin D deficiency
may be advised to spend more time in the sun by their doctor. Women
who are pregnant or nursing should consume a minimum of 600
micrograms (2000 IU) of Vitamin D each day.
7) VITAMIN E:- Vitamin E
helps a baby's body to form and promotes the development of a baby's
muscles and red blood cells. Vitamin E deficiency during pregnancy
has been linked with
pre-eclampsia (a condition linked with excessively high blood
pressure and fluid retention) and low birth weight. However,
consuming too much Vitamin E during pregnancy (by self medicating
with supplements) has been associated with stillbirth according to
this article from
The Daily Mail. Therefore, it is essential that you consult your
doctor regarding Vitamin E supplementation to ensure that you are
getting the right balance.
Vitamin E is naturally available in a
number of products including; vegetable oil, wheat germ, nuts,
spinach and fortified cereals. Natural Vitamin E is much better for
your baby than synthetic Vitamin E, so try to avoid supplementation
if possible. It is recommended that pregnant women consume at least
20 milligrams of Vitamin E each day and no more than 540 milligrams
per day. Due to the serious risks posed by both Vitamin E deficiency
and Vitamin D overdose, I repeat that you should go and consult your
doctor regarding supplementation of this particular vitamin.
8) VITAMIN B9 (FOLIC ACID/FOLATE):-
Folic acid is vital for your baby's development. Your body uses
Folic Acid for the replication of DNA, cell growth and tissue
formation. Not getting enough Folic Acid during pregnancy can cause
neural tube defects including
spina bifida (a condition in which the spinal cord does not form
completely),
anencephaly (underdevelopment of the brain) and
encephalocele (a condition in which brain tissue protrudes out
to the skin from an abnormal opening in the skull). All the above
conditions occur in the first 28 days of fetal development, usually
before you even realise that you may be pregnant. Therefore, it is
very important for you to consistently consume enough Folic Acid if
you have any intention at all of becoming pregnant.
Folic Acid is available in; oranges,
orange juice, strawberries, leafy vegetables, spinach, beets,
broccoli, cauliflower, peas, pasta, beans, nuts, sunflower seeds,
fortified cereals and supplements. Pregnant women are advised to
consume approximately 0.6-0.8 milligrams of Folic Acid each day.
9) IRON:- Iron plays a
central role in the formation of red blood cells and is particularly
important for pregnant women because it allows additional red blood
cells to be produced to keep both you and your baby healthy. Iron is
also used in the formation of the placenta and the development of
the baby's cells. Pregnant women are often unable to consume enough
iron through their diet so supplements may be prescribed to you by
your doctor.
Iron can be found in; red meat,
poultry, legumes, vegetables, some grains and fortified cereals.
Women who are pregnant are advised to consume a minimum of 27
milligrams of iron per day and as mentioned above supplementation is
often required so consult your doctor on this topic.
10) VITAMIN B3 (NIACIN):-
Niacin provides your baby with the energy it needs to develop and
helps build the placenta. It also promotes the proper functioning of
your digestive system.
Niacin can be sourced from high
protein foods such as; eggs, meats, fish, peanuts, whole grains,
bread products, fortified cereals and milk. Pregnant women should
consume at least 18 milligrams of Niacin each day.
11) PROTEIN:- Protein is
the building block for all your body's cells (you can read more
about Protein by reading my
Protein Articles) and so is highly important in the healthy
growth and development of your baby during pregnancy. Protein is
particularly important in the second and third trimester when you
and your baby are growing at an increased rate.
Protein can be found naturally in a
number of food products including; beans, poultry, red meats, fish,
shellfish, eggs, milk, cheese, tofu, fortified cereals and yogurt.
Protein supplements including bars and shakes are another rich
source of protein. Pregnant and nursing women are advised to consume
at least 70 grams of protein every day which is approximately 25
grams more than pre-pregnancy protein requirements.
12) VITAMIN B2 (RIBOFLAVIN):-
Riboflavin assists in the development of your baby's bones, muscles
and nervous system. Riboflavin deficiency during pregnancy can lead
to
pre-eclampsia in expectant mothers and potentially anemia,
digestive problems, poor growth and a suppressed immune system
(increasing the risk of infection) in the newly born baby.
Riboflavin is available in a number of
foods including; whole grains, dairy products, red meat, pork,
poultry, fish, fortified cereals and eggs. It is recommended that
pregnant women consume a minimum of 1.4 milligrams of Riboflavin
each day and nursing mothers are advised to increase their intake to
1.6 milligrams each day.
13) VITAMIN B1 (THIAMIN):-
Thiamin assists in the development of your baby's organs and central
nervous system. Nursing mothers who do not consume enough Thiamin
are at risk of having babies with
beriberi, a disease which can affect the baby's heart, lungs and
nervous system.
Thiamin can be found in; whole grain
foods, pork, fortified cereals, wheat germ and eggs. Both pregnant
women and nursing mothers are advised to consume at least 1.4
milligrams of Thiamin per day.
14) ZINC:- Zinc is
essential for fetal growth because it aids in cell division which is
the primary process in the growth of a baby's tiny tissues and
organs. It also help pregnant women produce insulin and other
enzymes.
Zinc is naturally available from a
number of sources including; red meats, poultry, beans, nuts,
grains, oysters, dairy products, fortified cereals and supplements.
It is recommended that pregnant women consume at least 11 milligrams
of Zinc every day.
Please note that the references to the
negative consequences of overdosing on vitamins contained in this
article very rarely occurs as a result of our diets. They are often
a results of taking additional vitamin supplements. To avoid
overdosing on vitamins make sure that you tell your physician the
exact vitamins, medications and supplements (including herbal
supplements) that you are taking currently, even if you believe some
of them are insignificant. They can then advise you on the vitamins
that you need to be consuming based on your current situation.
Also be aware that the recommendations
in this article are not a substitute for your doctor's advice. Even
if you are sticking to the RDA for the vitamins you consume, you
still need to consult your physician. The RDA provides you with a
basic outline but your physician is qualified to give you a
professional recommendation which is based on your individual
circumstances.
2)
Free Fitness Tips Blog Updates
The most significant change for this
month is that I have changed the theme of the Free Fitness Tips
Blog. This theme is a little wider and so allows for two
columns in the right hand sidebar. It also has further menu
links along the top. I personally prefer this theme but as
always I want your opinions. Do you like it? Do you hate
it? Would you suggest a different theme? Let me know by
commenting on this blog post.
For content I have kept the
Free
Fitness Tip Blog updated with a number of articles on the topics
of pregnancy and smoking. I've also added a video from fitness
expert Craig Ballantyne
on high intensity interval training. Full details are below:
Pregnancy:- I've added
a number of detailed articles this month including the featured
article '14 Essential Vitamins & Minerals to consume during
Pregnancy' and further articles on veganism & pregnancy and foods to
avoid during pregnancy. You can read all the
pregnancy articles at;
http://blog.freefitnesstips.co.uk/category/pregnancy
Smoking:- I've added
lots of articles to help people quit smoking, avoid the associated
weight gain and to help others stop smoking. You can read all
these
smoking articles at;
http://blog.freefitnesstips.co.uk/category/smoking
Videos:- I've added a
video entitled 'High Intensity Interval Training for Fat Loss
Success'. You
can watch all the
videos at;
http://blog.freefitnesstips.co.uk/category/videos
I hope you like all the new content
this month and remember...let me know what you think of the new
theme.
3)
Featured Fitness Blog
As I discussed in the introduction to
this newsletter I've been actively seeking out new fitness blogs
this month. I've added the ones which I believe are the best
to the 'My
Favourite Fitness Blogs' page. Each month I plan to single
out a fitness blog which I believe is the best. This month's
featured blog is...
The
Fitness Black Book
This month's featured blog is 'The
Fitness Black Book'. This is an excellent blog from Rusty.
Rusty believes that too much muscle does not look good and thinks
the best physique is that of the lean, toned Hollywood star.
Rusty's blog is very humorous and in it he provides lots of
excellent
fitness tips to help you achieve this physique. He also
gives his humorous insight into various topics such as athletes,
Hollywood stars and sporting events. I've enjoyed every post
I've read so far and would recommend that you check it out by
Clicking
Here.
4) Free Fitness Tips Squidoo
Updates
I've updated the
Free Fitness Tips squidoo lens with a summary of the pregnancy
tips and smoking tips that have been added to the blog this month.
I've also added a new fitness poll on vitamin supplements (see full
details below).
Outside of the lens I've generally
been getting a lot more involved in squidoo by finding other good
fitness lenses and adding them to my lensroll, commenting on other
lenses, asking for feedback on mine, joining related lens groups
etc. I've also been working on creating further lenses.
At the moment I've just got one new lens,
High Blood Pressure Basics but more should be following shortly.
Finally, I've made the decision to donate all commissions my lenses
generate to charity (full details are available on the specific
lens).
As a result of all this activity I've
managed to boost my
Free Fitness Tips squidoo lens rank significantly from around
30,000 to 4,310 and I'm currently ranked number 347 in the health
and medicine category. Overall, I'm quite proud of my
achievements but I want to push the success of my lens further.
That's where you come in again :-). I'm asking all readers of
the Free Fitness Tips Newsletter to head over to the
Free Fitness Tips squidoo lens, leave me a comment and rate the
lens. It would be much appreciated. If you would like to
check my lens out please head over to
http://www.squidoo.com/freefitnesstips
5)
Free Fitness Tips Poll - April 2008
With the featured article being '14
Essential Vitamins & Minerals to consume during Pregnancy' I
though this month's poll should be based on vitamins. So for
April 2008 I am asking you 'Do you currently take any form of
Vitamin Supplement? Let me know your answers by
Clicking Here.
6) Featured Product
Lose Weight for the Holidays
As regular readers will know this
month I released my first fitness ebook; 'Lose Weight for the
Holidays'. This is a short 13 page report that discusses
how you can avoid weight gain during holiday periods such as Easter,
Thanksgiving and Christmas by implementing a simple, three pronged
plan of attack. Whilst it is not so relevant now that Easter
has passed it will serve you well in the upcoming holiday seasons.
If you want to check out 'Lose Weight for the Holidays' then
head over to
http://www.holidayweightloss.co.uk/
7) Final Words
I've been working extra hard on
Free Fitness Tips this month and as a result there have been a
lot of changes which are reflected in this super long newsletter.
Next month I plan to add more articles to the blog but I've not
decided on what topic yet. I'm also planning to keep up the
work I've been doing with squidoo by getting more lenses created and
pushing the
Free Fitness Tips squidoo lens rank as high as I can. I
also should have a free ebook ready for you really soon.
Thanks for reading,
Tom Parker (Owner and Creator of Free
Fitness Tips)
*****
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April 2008 is sponsored by:
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