Side Effects of a Lack of Vitamin B12

Vitamin B12 is essential for the formation of red blood cells necessary for oxygen transport, nerve function and DNA synthesis, which is necessary for proper growth and development. Vitamin B12 is found primarily in animal products such as meats, seafood and eggs, but it is also found in milk and fortified cereal products. The Office of Dietary Supplements at the National Institutes of Health recommends that most individuals over 14 years of age consume 2.4 micrograms of vitamin B12 daily. Deficiency of vitamin B12 can be caused by malabsorption issues and vegetarians, those with a poor diet or those with poor nutrition during pregnancy are examples of groups at risk for developing a deficiency, according to ODS, which increases the risk of various health problems.

Megaloblastic Anemia

Vitamin B12, according to the Linus Pauling Institute at the University of Oregon, is necessary for the absorption of folate by the body, which is needed for DNA synthesis for development of red blood cells. Therefore, a vitamin B12 deficiency can lead to development of large, immature, hemoglobin-poor red blood cells that do not provide enough oxygen to the body's tissues. Known as megaloblastic anemia, this condition can cause fatigue, shortness of breath, diarrhea, loss of appetite and problems concentrating, according to MedlinePlus. Supplementation with folic acid can provide enough folate for the body in order to restore normal red blood cell development; however, if vitamin B12 deficiency is the cause of megaloblastic anemia, then the condition will continue until the deficiency is corrected

Neurologic Symptoms

Since vitamin B12 is involved in the development of the protective coat of nerves known as the myelin sheath, a vitamin B12 deficiency can lead to neurologic problems, according to the Linus Pauling Institute. Symptoms such as numbness and tingling of the arms and legs, memory problems, disorientation, dementia, mood changes and depression may result from vitamin B12 deficiency, according to ODS.

Eating and Digestive Problems

Impaired DNA synthesis or malabsorption issues underlying some cases of vitamin B12 deficiency explain some eating and digestive issues associated with vitamin B12 deficiency. Tongue soreness, bleeding gums, loss of appetite and constipation have been associated with deficiency of vitamin B12, according to MedlinePlus and the Linus Pauling Institute

 

 

 

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Eat Good Foods

Delicious Foods That Are Low in Fat, Sodium & Sugar


Filling your diet with foods that are low in fat, sodium and sugar can help control blood pressure and blood sugar, plus aid with your weight-loss efforts. If you think these foods can't be enjoyable, think again. Many foods that are naturally low in fat, sugar and sodium, like vegetables and whole grains, are both healthful and delicious.

Vegetables

Vegetables are a perfect food when looking for something low in fat, sugar and sodium. Vegetables are also low in calories, loaded with essential vitamins and minerals and filled with fiber. One cup sliced cucumber, for example, contains just 15 calories, 0 gram of fat and 1 gram of fiber, and is very low in sugar and sodium. Aim for at least 2 1/2 cups of vegetables per day. Plan your meals around vegetables as the main dish, such as a stir-fry, salad or soup, and fill in other foods to complement them. Look for new ways to prepare vegetables, such as roasting, which brings out the delicious, caramelized flavors of your favorite vegetables. Vegetables also make a crunchy, filling snack option any time of day.

Whole Grains

Whole grains, such as brown rice, oatmeal and whole wheat pasta, are tasty options to include when looking for foods low in fat, sugar and sodium. Whole grains are a good source of B vitamins, vitamin E, magnesium, iron and fiber. A half-cup of brown rice contains just over 100 calories and 1 gram of fat, and is sugar- and sodium-free. Pair brown rice with stir-fried vegetables for a filling and tasty meal. Plain oatmeal seasoned with ground cinnamon makes a delicious breakfast or snack, providing 150 calories and 2 grams of fat, while being very low in sugar and sodium. Oatmeal also offers 4 grams of fiber to help fill you up. Even though whole grains are a healthy addition to your diet, keep portions under control if you are looking to lose weight. A serving equals one-half cup rice, pasta or oatmeal, 1 slice of bread or 1 cup of ready-to-eat cereal.

 

 

 

Eggs

Eggs get a bad reputation because of their cholesterol content, but they are actually a low-fat, sugar-free and low-sodium food. One large egg has 70 calories, 5 grams of fat and just 70 milligrams of sodium. In addition, one egg contains 6 grams of muscle-building protein. An egg's cholesterol and fat is contained in the yolk only, whereas one large egg white is cholesterol- and fat-free. MayoClinic.com recommends keeping your egg-yolk intake to four or fewer per week. Use just the whites or an egg-white substitute if you would like to consume eggs more frequently. Eggs provide a filling, simple breakfast option, and hard-boiled eggs are a quick snack or a topping for salad.

 

 

 

 

 

 

Beans

Beans, such as black beans, white beans and chickpeas, are an exceptionally nutritious food. They are naturally very low in fat, sugar and sodium, but high in healthy fiber and protein. A half-cup of black beans contains 100 calories, 0 gram of fat, 4 grams of fiber and 6 grams of protein. Canned beans do contain sodium, but draining and rinsing them can help to lower the sodium content. Cooking dry beans from scratch is more time-consuming, but doing so will ensure your beans are sodium-free. Use beans in place of higher-fat meats -- for example, make black bean tacos, or add white beans to spaghetti sauce.

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List of High Carb Foods to Avoid

Foods which are high in carbohydrates are also high on the glycemic index, which means that they are harder for the body to burn off as fuel and are more likely to make a person gain weight. Carbohydrates must be burned by the body and provide four units of energy or calories per gram. While avoiding carbohydrates completely may not be the healthiest choice, eating too many carbohydrates forces the body to store energy as fat.

Fruits and Vegetables

While eating a variety of fruits and vegetables provides the body with a healthy range of vitamins and minerals, there are some that are best avoided when trying to cut down on carbohydrates. According to the Massachusetts Institute of Technology, the highest-carb vegetable is a baked potato, which has 30 carbohydrates per serving. One ear of corn on-the-cob has 28 grams of carbohydrates per serving, one serving of lima beans has 20 per serving and peas have 15 per serving. High carbohydrate fruits include apples, bananas and oranges.

      

Breads and Cereals

When avoiding carbohydrates, breads and cereals should be at the top of the list. White bread has 12 carbohydrates per slice. Even though grains are full of fiber, one slice of wheat berry bread contains 23 carbohydrates. Depending on the size and type, bagels are perhaps the highest carbohydrate bread, ranging within 25 to 60 each per serving.

 

Snacks and Sweets  

Not surprisingly, the average delicious donut will give you a whopping 65 grams of carbohydrates per serving. A slice of chocolate cake is 48 grams per serving and one package of M & M's will give you 33 carbohydrates.

Many salty snacks are also high in carbohydrates.  Other high-carb snacks include cookies, crackers and granola bars.

 

Other Foods

When preparing foods, consider the carbohydrate content of the ingredients you may be using. For example, one serving of white flour has an extremely high carbohydrate level of 87 per cup. White sugar has 200 grams of carbohydrates per cup and 1 oz. of pancake syrup averages around 27 grams per serving. It may be best to skip those pancakes anyway, since the amount of carbohydrates in the average pancake is around 30 each.

 

 

 

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What Vegetables are High in Carbohydrates ????

Carbohydrate-rich foods, such as starches, should make up about a third of the food you eat, according to the Food Standards Agency. Certain vegetables are rich in carbohydrates, providing energy to the body's cells. In addition to providing carbohydrates, many vegetables are rich in other nutrients and substances, such as the B vitamins, certain minerals and dietary fiber. All vegetables are fairly low in calories, making them a appropriate food option for weight management.

Peas and Beans  

Black-eyed peas, split green or yellow peas are a starchy vegetable and a rich source of carbohydrates and protein. On average, 1/2 cup offers 115 calories, 20g carbohydrates, 8g protein and 1g fat. Green peas are rich in carbohydrates but lower in calories, providing 60 calories per 1/2 cup and 11g carbohydrates

       

Potatoes and Yams

You're probably aware that all varieties of potatoes, sweet potatoes and yams are rich in carbohydrates. These classic starchy vegetables provide, on average, as much carbohydrates per serving as breads, cereals and grains, though not as much protein as legumes and starchy beans

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List of Foods Rich in Carbohydrates

Carbohydrates, which are an important part of a well-balanced diet, break down into sugars that your body then converts into energy. Carbohydrates have long been split into two groups: simple and complex. Simple carbohydrates are those composed mainly of simple sugars that are easy for the body to break down while complex carbohydrates contain linked sugars and take longer to digest. Although sugary, processed foods are often high in carbohydrates, The Harvard School of Public Health recommends that you meet your body's needs for carbohydrates by eating more nutritious foods.

Brown Rice

A mere ¾ cup brown rice contains 38mg of carbohydrates per serving and is classified by the U.S. Department of Agriculture as a whole grain. Whole grains don't undergo any refining or processing that subsequently destroys their natural nutrients. Not only does brown rice provide your body with plenty of energy-boosting carbohydrates, it's also a high-fiber food, and as such, contributes to your digestive health

Apple Juice

If you're an athlete, carbohydrates are a crucial part of your diet. Early in your workout or training session, carbohydrates provide approximately 40 to 50 percent of your energy. Fortunately, you can find quick carbohydrates--and refreshment--in a glass of apple juice. One 8 oz. glass of apple juice contains 30g of carbohydrates, which is the the same amount found in a small baked potato

Raisins

You may be surprised to learn that a sweet and nutritious snack of raisins is also rich in carbohydrates. Each ¼ cup of raisins you eat provides your body with 45g grams of carbohydrates. Raisins offer an added benefit as they're a versatile food that you can easily work into most meals. When adding carbohydrates to your diet, consider using raisins in salads, cookies, trail mix and baked desserts

Pasta

Pasta is rich in carbohydrates and makes a high-energy and satisfying meal. Three cups of spaghetti, for example, provide your body with 97g of carbohydrates. Increase the health benefits of your high-carbohydrate meal by buying whole-wheat pasta that's been enriched with vitamin B and iron. For those allergic to wheat products, pastas made from corn, soybeans and rice are also available. The carbohydrate content of these pastas, however, may differ.

Bananas

Having a medium-sized banana with your breakfast or as a snack adds an additional 26g of carbohydrates to your daily diet. Bananas are also a rich source of potassium, vitamin B6, vitamin C and fiber. You can use bananas to add additional carbohydrates to your diet by adding them to cereals, fruit salads, yogurt or milkshakes.

       

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Foods Based on Vitamins

Vitamin A

Foods high in vitamin A include carrots, lettuce, spinach, red peppers, mangoes and apricots. You can make vitamin-A-rich salads by combining some of these foods along with other foods high in vitamin A, such as sweet potato, collard greens and butternut squash. Eggs, butter and whole milk are also high in vitamin A, but the highest source of this vitamin is cod liver oil, according to the Linus Pauling Institute at Oregon State University

Vitamin B-complex

Rich sources of vitamin B1, also called thiamine, include rice, beans, peanuts and beef, Riboflavin or vitamin B2 can be found in broccoli, asparagus, liver and eggs. Niacin, which is vitamin B3, is present mostly in beef, brewer's yeast, carrots, milk, turkey and chicken. Vitamin B5, also referred to as panthothenic acid is present in mushrooms, brewer's yeast, liver and salmon. Vitamin B6 can be obtained from bananas, beef, brewer's yeast, peanuts and oats. You can find vitamin B12 in organ meats from beef, salmon and cooked oysters and folate is mostly found in garbanzo beans, lentils, spinach and strawberries, according to the website MC Vitamins.

Vitamin C

Vitamin C or ascorbic acid is present in many fruits such as guava, orange, lime, papaya, strawberries, grapefruit, mango and tangerine, according to the Ohio State University. Vegetables that contain vitamin C are red and green bell pepper, broccoli, cabbage, spinach and baked potatoes with their skin

Vitamin D

The National Institute of Health Office of Dietary Supplements notes that vitamin D is present in few foods. One of the highest sources of vitamin D is fish liver oil and some can also be found in egg yolks, beef liver and cheese. Milk is generally fortified with the vitamin. The best source for vitamin D however is moderate sun exposure.

Vitamin E

Nut and vegetable oils are high in vitamin E, with wheat germ oil being the highest source, notes the National Institute of Health Office of Dietary Supplements. You can obtain vitamin E directly from the nuts as well, such as almonds and hazel nuts, as well as seeds such as sunflower seeds.

Vitamin K

Vitamin K is mostly present in leafy greens including broccoli, kale and spinach.

 

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Shaklee Vitamins & Supplement Facts

Vitamin Supplement

Shaklee produces a multi-vitamin called Vitalizer, which the company claims is the foundation for a longer, healthier life. Viatalizer is a one a day vitamin, which Shaklee maintains increases vitality, enhances immunity, aids in stress management, supports heart and brain health, and has many other benefits to help people feel better

 

 

 

Ingredients

According to Shaklee, Vitalizer contains an anti-oxidant spectrum, which is said to help protect cells, tissues and organs against aging as well as provide protection against free radical damage. Vitalizer also contains seven omega-threes, which Shaklee claims can help to reduce the risk of heart disease. Vitalizer vitamins also contain vitamins and minerals, such as vitamin B, probiotics and anti-aging nutrients. Full ingredient lists for all Shaklee products can be found on the National Library of Medicine website.

Anti Aging Supplement

Shaklee produces a cellular anti-aging tonic called Vivix, which they claim impacts the four key mechanisms in cellular aging. Shaklee asserts that, in a 30-day supply, vivix contains the equivalent amount of resveratrol that is in 3,000 glasses of red wine. According to scientists at Harvard Medical School, there is evidence that resveratrol can prevent or delay the onset of heart disease, cancer, diabetes and inflammation and viral infection.

Weight Loss Supplement

Shaklee manufactures a weight loss product called Cinch that contains an amino acid called leucine. Leucine is found in protein rich food and helps build muscle. Shaklee claims that Cinch allows you to maintain the muscle you have, burn unnecessary fat, and therefore lose weight and inches. Cinch is available in a starter kit, which includes shakes, snack bars, a three-in-one boost supplement, and a tea mix. Each of these products can also be purchased separately.

Research

Shaklee has conducted 12 clinical trials supporting its vitalizer product. Shaklee also carried out a 50th anniversary study on its multi-vitamin, which claims Shaklee supplement users maintained normal levels of cholesterol and blood pressure

 

 

 

 

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The Differences Between a Shaklee Protein Drink & Slim-Fast



Protein-enriched drinks may help with building muscle and losing weight, and there are many such drinks available. Two options include Slim-Fast and the Shaklee Cinch protein drink, which are both relatively rich in protein but do have other differences in their nutritional profiles. While the Slim-Fast and Shaklee Cinch both offer benefits, one may be more appropriate for your personal goals due to their respective calorie, fat, protein and carbohydrate content

Calorie Comparison

If your primary goal is losing weight, a Shaklee Cinch protein drink is the better option, as it is lower in calories. The Shaklee protein drink contains 190 calories, compared to 220 in a can of Slim-Fast. If you consumed one shake daily, switching from Slim-Fast to Shaklee would save you 210 calories over the course of one week. It would take nearly an hour of weightlifting to burn off 210 calories, so the difference can be significant.

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Protein Comparison

The Shaklee Cinch protein drink is higher in protein than Slim-Fast, as the former contains 16 g, compared to 10 g in the latter. Increasing your protein intake is more efficient with the Shaklee Cinch protein drink, as protein comprises 34 percent of the calories in that beverage, compared to about 18 percent of the calories in Slim-Fast. Following a high-protein diet may help you build muscle, and research from the February 2002 issue of the "Journal of the American College of Nutrition" suggests that high-protein diets can encourage weight loss when dieting.

Fat Comparison

Slim-Fast and the Shaklee Cinch have similar amounts of fat. One can of Slim-Fast contains 3 g, with 1 g of saturated fat, while the Shaklee Cinch contains 3 g of total fat, with 0.5 g of saturated fat. A higher fat content tends to make foods and drinks higher in calories, but it can also improve taste and promote satiety.

Carbohydrate Comparison

A Slim-Fast shake is higher in carbohydrates than the Shaklee Cinch protein drink, as the former provides 40 g and the latter contains 25 g. The Shaklee Cinch is higher in fiber, with 6 g compared to 5 g in the Slim-Fast drink. Slim-Fast has a high sugar content, with 34 g, while the Shaklee Cinch protein drink contains 16 g of sugar. According to the Harvard Medical School, consistent consumption of high-sugar beverages may increase your risk of diabetes and obesity, so the Shaklee Protein drink may be a better option for weight loss due to its lower sugar content

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Energizing Soy Protein - Natural Vanilla

Learn how eating lean protein will help you lose weight and keep it off for good. Find out how much you need and the best sources of lean protein.

 

 

 

 

 

 

 

Size: 30 Servings

Delivers Sustained Energy, with Highest Quality Plant Based Protein Available!

This low-fat, non-GMO (non-genetically modified organism) biologically complete protein contains all nine essential amino acids. It's ideal for the entire family, giving you 14 grams of heart-healthy soy protein per serving* More than a healthy snack alternative, Energizing Soy Protein is a delicious way to fuel your body with high-quality, heart-healthy soy protein.* Hour after hour, it offers a measurable energy lift.

 

 

 

 

 

 

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Healthy Eating

 

Master the basics of healthy eating. Learn to control portions, cook with less fat and fewer calories, count calories, and more.

 

 

 

 

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Come With Me...

Creating a healthy lifestyle doesn't have to mean drastic changes. 

 

In fact, drastic changes almost always lead to failure.

 

Making small changes in how you live each day can lead to big rewards, so figure out what you can to be healthy today.

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Eating Well

 Eating a healthy diet is another part of the healthy lifestyle. Not only can a clean diet help with weight management, it can also improve your health and quality of life as you get older. You can use the new MyPlate to determine how many calories you need and what food groups you should focus on or, if you're looking for smaller changes, you can use these tips for simple ways to change how you eat:

• Eat more fruit. Add it to your cereal, your salads or even your dinners

• Sneak in more veggies. Add them wherever you can--a tomato on your sandwich, peppers on your pizza, or extra veggies in your pasta sauce. Keep pre-cut or canned/frozen veggies ready for quick snacks.

• Switch your salad dressing. If you eat full-fat dressing, switch to something lighter and you'll automatically eat less calories.

• Eat low-fat or fat-free dairy. Switching to skim milk or fat free yogurt is another simple way to eat less calories without having to change too much in your diet.

• Make some substitutes. Look through your cabinets or fridge and pick 3 foods you eat every day. Write down the nutritional content and, the next time you're at the store, find lower-calorie substitutes for just those 3 items.

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