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Vitamin D & Our Health

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Is a lack of sunlight putting a cloud over your fitness/weight loss goals? Exposure to natural sunlight and UVA rays stimulates Vitamin D production in the body. Vitamin D is responsible for absorbing calcium, which helps send protein to muscles for repair and growth. The lack of natural sunlight exposure, especially during the winter months, can affect the rate at which calcium can transport the necessary protein needed for muscles to recover, grow and produce results. Another disadvantage is that African-Americans are said to absorb less UVA rays due to melanin and darker complexion. According to the CDC, 31% of African-Americans are deficient in vitamin D. Other than spending time outside enjoying the sunshine, taking a vitamin D supplement and/or eating foods rich in vitamin D, such as salmon, tuna and eggs yolks can help ensure that your hard work does not go to waste. 

Vitamin D has many benefits outside of supplying muscles with protein. Check out the list of what vitamin D can do for you:

Vitamin D helps prevent:
• Osteoporosis
• Colon, Prostate, and Breast cancers
• Cardiovascular disease
• Multiple Sclerosis
• Rheumatoid arthritis
• Inflammation
• Type 1 and Type 2 Diabetes
• Hypertension

Check with your doctor on how you can make sure that you are getting adequate amounts of vitamin D to reap all of its major benefits.

 

References:

Centers for Disease Control and Prevention. (2012). CDC report finds U.S. population has good levels of some essential vitamins and nutrients. http://www.cdc.gov/media/releases/2012/p0402_vitamins_nutrients.html

DeNoon, D. J. (2013). The Truth About Vitamin D: Vitamin D Food Sources. http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-vitamin-d-food-sources

Office of Dietary Supplements. (2013). Dietary Supplement Fact Sheet: Vitamin D http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.

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Health Tips

How Many Calories Should I Be Eating? (Formula)

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Here’s the formula ⬇️ EXAMPLE

Your WEIGHT ( 300 pounds ) multiply by 14. = ( 4,200 calories ) That will get you your TOTAL MAINTENANCE CALORIES.
Then.

Your MAINTENANCE CALORIE multiply by .25
4,200 calories x .25 = 1,050

Then.

Your MAINTENANCE CALORIE 4,200 subtract 1,050 = 3,150 calories.

3,150 would be your calorie goal

Depending on your workout intensity and job you can lower the deficit % the harder you work the more your body needs!
Now just plug in your weight and try it yourself !

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Credit: Possible Pat

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IS MEAL PREPPING RIGHT FOR YOU ? I’m a firm believer in always staying prepared…

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IS MEAL PREPPING RIGHT FOR YOU ? 🍱
I’m a firm believer in always staying prepared ! Why ? Because if I’m hungry I won’t end up eating fast food or something I know I shouldn’t be having. My suggestion is prepare your food for 2 Days that way it stays fresh 👍🏻 consistency is key and if you want to reach your goals, it’s going to take disciple.

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Credit: Possible Pat

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Mike Rashid on Morning Routine

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Sharing some of my morning routine…

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Credit: mikerashid

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