Benefits of Calcium Citrate Magnesium Vitamin D

As we all know, calcium and magnesium both are important for the development of our body. They are needed by many systems and functions of the body and if there is a deficiency of either of these nutrients, many serious health conditions may occur.

Now a unique formula containing both these minerals along with vitamin D is available on the market. Calcium is obtained from an easily absorbed salt of calcium known as calcium citrate. There are numerous benefits of calcium citrate magnesium vitamin D formula. Let's find out what these benefits are and how to find good-quality calcium supplements online.
Calcium is needed for strong bones and teeth. Calcium deficient people especially women above the age of 40 are at high risk of developing bone disease or osteoporosis in old age. Furthermore, calcium deficiency causes many complications like depression, PMS in women, fatigue, headaches, muscle cramps, joint pains and kidney stones.

Degenerative diseases like Alzheimer's and Parkinson's also occur mainly as a result of nutrient deficiency in the body. Benefits of calcium citrate magnesium vitamin D include assistance in overcoming nutrient deficiency and fighting against the above-mentioned diseases and other illnesses.
A formula containing up to 200 IU vitamin D, 400-500 mg of calcium and about 180 mg of magnesium is ideal for people of all ages. Normally it is recommended to consume 2-4 capsules daily after or before meals. If you have a sensitive stomach, it is advisable to take calcium tablets right after meals.

To obtain maximum benefits of calcium citrate supplements, eat them with a well-balanced diet and also exercise on a regular basis. People who sit idle for long durations of time are at high risk of calcium loss from their bones. This is because the blood is constantly in need of calcium and other minerals and when it does not receive these minerals from food, it starts robbing them from bones, tissues and muscles.

To ensure the effectiveness of calcium and magnesium supplements, conduct a thorough research on these tablets and their ingredients before buying them online. Try to find user reviews and comments on the usefulness and effectiveness of these products. Furthermore, if you are already calcium deficient and do not eat a lot of calcium-rich foods, consult a doctor and determine how much calcium you should consume on a daily basis to avoid serious health complications later on in life.

For optimal bone and joint health, we have been using a special natural calcium formula and for good reason, this formula is known as Bone Protect. We have personally been using this formula for over 3 years with excellent health results.

You can learn more about our product of choice and why we use this product above all other calcium formulas at optimal bone health
John Gibb is the manager of a series health websites. His latest addition discusses the calcium formula himself and the editors consume. For more information on calcium, coral calcium, and bone health as a whole, be sure to check out http://www.optimal-bone-health.com

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Follow These Nutrition Tips And Lead A Happier Life

Are you being pressured by your doctor, spouse or family, to change your eating habits. You should put things in your body that you want to get out of it. You don't have to be bored with learning about basic nutrition. It is simple to incorporate new food into your diet. This article will introduce you to ways you can incorporate nutritious foods into your everyday life.

Be skeptical of any food merchandise labeled as zero trans fat or fat-free. Sometimes these low-fat items are not as healthy as they appear. Due to high sugar content, they can still be unhealthy. Look closely at the label, and see if they are unhealthy in ways the label doesn't advertise.
Don't eat larger quantities of food just because the food you are eating is healthy. If you consider what you are eating and how much it will help you lose weight. Eating huge portions always means you're eating too many calories.

Good nutrition is important. Keeping a balanced, healthy diet will make your mind and body feel great. Refined sugars are not healthy for the body, so decrease or eliminate them, whenever possible. Don't forget that drinks such as soft drinks and juices must be counted as well. These are culprits when it comes to being loaded with sugar. Avoid them. Keep the sugar out of your diet and you will notice a difference. This difference will be seen in how you look and even how you feel.

Go through your kitchen and get rid of unhealthy snacks, such as soda, cookies and other sweet treats. Buy things that are good for you like popcorn, beans, whole grains, or veggies.
It is important to keep the amount of sodium you consume to a minimum. Diets that are high in sodium can cause serious health problems, such as heart disease, kidney problems and strokes. Sodium can also damage your bones due to losing calcium lost through urine.
A good way to instill a healthy attitude about food is to put less emphasis on desserts. Two or three nights a week is the maximum you should have dessert.

Nutrition is crucial for your body, but also your mind. If you lack some vitamins, you may feel tired or depressed. By following a healthy diet, there are many physical and mental health problems that can be avoided.
A great way to keep a healthy body is to consume garlic. Garlic works like a natural antibiotic in your body. Garlic is delicious and can be used in a lot of different foods. When roasted, it is also a great complement to a piece of toast.

Potassium is an essential nutrient that you can get from potassium rich foods like bananas, tomatoes, some types of beans and many other healthy food. Potassium helps maintain healthy blood pressure and protects you from serious conditions, like diabetes and heart disease. Dairy products are another good source of potassium. Try including foods such as milk, yogurt and cottage cheese in your diet.
Keeping up with your nutritional needs is an easy way to lengthen your life span and enhance your quality of life. While it might seem elusive at times, it is relatively simple to make this goal a victory. By doing research, you're already making the first step to a healthier lifestyle and a better you!

Visit http://www.wellnessbounty.com/ for more interesting articles and posts about health, nutrition and simple ways to live a healthier fuller life.

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How To Overcome Depression With Nutrition

One of the most significant culinary tidbits that I have stumbled upon is how to overcome depression with nutrition. To grasp the consequence of the relationship between depression and nutrition we need to look at the historical incidence of the condition in a large population group.
A little over a century ago this ailment was rare and only 1% of Americans born in 1905 suffered from depression before the age of 75. It used to occur primarily in the elderly. Of the Americans born in 1955 fully 6% suffered from depression by the age of 24.
Current estimates are that well over 10% of the population suffers from one type of depression or another. Even more disturbing is the fact that the condition has become common with the very young. The current rate of adolescent suicide attests to that truth.

Magnesium Deficiency

Interestingly prior to 1905 whole grains were not refined and were a ready source of magnesium adequate to supply the needed 400 mg per day. Today only 16% of the magnesium found in whole wheat is left in refined flour.

Although there are many cases on record of successfully treating depression with magnesium supplementation there has not been a lot of research funded. This is not surprising as much of that sort of funding comes from the well to do pharmaceutical industry.
With the amount of income produced by the sales of a host of anti-depression medication it is certainly not in the industry's interest to promote a natural remedy!
In today's world some cities remove all the minerals in their water treatment and bottled/filtered water using reverse osmosis techniques does the same. With the surge in popularity of drinking "clean" water the magnesium deficiency widens.

The phosphoric acid, contained in soft drinks and "deli meats" such as hot dogs blocks absorption of magnesium adding to the general deficiency. Commercial salt is stripped of all of its natural magnesium salts, not because they interfere with it running smoothly, no, because they are worth more in the chemical market.
This, as well as soil depletion, deprives us of other historical sources. Magnesium is one of the most depleted minerals in farm soils.

The media propaganda perpetuated by refined vegetable oil interests, successfully scaring the general populace away from red meat, linking it to heart disease removes yet another excellent historical source of bioavailable magnesium. It is no wonder that deficiencies are widespread!
"For decades, statisticians have demonstrated that the majority of Americans do not get the government's minimum daily requirement for magnesium." (source)

Magnesium And Depression

Notwithstanding the inadequacy of research there are major studies, such as the Hordaland Health Study in Western Norway involving a sample of 5,708 individuals which supports the hypothesis that magnesium consumption is positively correlated with depression in the community.
This is not surprising as magnesium is well known to be essential in nerve transmission. The "feel good" hormone serotonin, mimicked in many antidepressant drugs, requires magnesium to balance our moods and avoid anxiety and depression.
It has also been shown in a study conducted in Germany that depriving lab mice of their usual uptake of magnesium increased symptoms of anxiety, which was concluded to be "depression-like" behaviour.
Needless to say, there exists a plethora of personal testimony as well as clinical experimentation demonstrating the effectiveness of fighting depression with increased magnesium uptake. For protection of corporate interests alluded to earlier in this article and issues too complex to delve into here, these results are rarely, if ever, publicized in the mainstream media.
Another factor contributing to the muddying of the water is that large scale commercial producers of magnesium supplements prefer to produce magnesium oxide. It is both easy to manufacture and compact. Unfortunately, it lacks bioavailability!

Because doctors began to see frequent cases of magnesium deficiency in their patients a study was conducted of the bioavailability of magnesium in its various forms in US commercial preparations. It was found that the common magnesium oxide has poor bioavailability as compared to magnesium chloride, lactate, and aspartate.
Interestingly, magnesium chloride (Magnesia Muriatica) has been used successfully for decades by homoeopaths to treat depression as well as a host of other emotional disorders.

How To Fight Depression

Insuring that we are getting sufficient magnesium into our systems is no longer a simple task, but it is doable. It requires a diet well balanced in the necessary minerals and vitamins. A reliable source is found in bone broths, which being in electrolytic form is very assimilable.
Consuming this broth regularly in soups, sauces and other dishes fortified with a tsp per serving of ionic magnesium in liquid form taken from the Great Salt Lakes in Utah is an excellent source of magnesium.
Whole grains, including the germ where most of the mineral is present, is another great source. A cautionary note is to be sure to neutralize the phytic acid, which will bind with the magnesium and carry it out of the body.

Using authentic, naturally gathered sea salt is always a good practice as well as other products of the ocean like kelp and other vegetables. Remember that magnesium is the third most abundant mineral in seawater. So fish, especially deep water cold types are rich in magnesium.
Magnesium is the quintessential mineral required by every cell in our bodies to function properly. It is essential in 300 enzyme reactions effecting every metabolic function. It is also, for reasons unknown, the hardest mineral for our bodies to hold onto.

Therefore, although I rarely recommend supplements, due to the importance and difficulties in ensuring sufficient uptake of magnesium it is a serious consideration. My research has convinced me that the most effective and, by far safest method of supplementation is topical. Magnesium oil, which is really just a supersaturated concentration of magnesium chloride and water is sprayed on the body.
This is rapidly absorbed and does not subject you to some of the potential unpleasant side effects of too much magnesium such as the laxative effect. Compared to oral supplementation it provides greater amounts to be absorbed and can be effective in a matter of weeks rather than months!

For more information on depression and nutrition visit our diamond, expert author's website.

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Secrets to Staying Healthy

Some people rarely get sick and have consistently high energy levels. Do they just have strong constitutions or are they doing something to stay healthy? Here are some "secret" foods and lifestyle practices that are said to boost the immune system and keep colds at bay.
Some Things You Can Do

• Check your body's pH level. The American diet is full of highly processed foods, which means it is highly acidic, and many nutritionists argue that is the reason disease and illness are so prevalent in our society. To find out your pH level, buy pH test strips at a pharmacy. If you are more acidic than alkaline, avoid meats and processed foods and eat more alkaline foods, including most vegetables and olive oil.


• Take cold showers regularly. They're not pleasant, but taking cold showers and baths can increase your white blood cell count, which helps fight disease. A Berlin study of cold water swimmers who regularly took freezing dips found them to get half as many chest colds as people who did not swim in cold water on a regular basis.


• Go green with dry cleaning. Many dry cleaners use a chemical called perchloroethylene, also known as perc, to clean clothes. Exposure to perc has been linked to kidney and liver damage, and even minimal exposure can cause headaches and dizziness in some people. As an alternative, find a "green" dry cleaner that uses liquid carbon dioxide instead of chemicals. Also, avoid clothes with synthetic fibers such as polyester or nylon that contain polyvinyl chloride - a carcinogen - and phthalates. Opt for clothes made with 100% natural fibers such as cotton, wool or cashmere that are not labeled wrinkle-free or stain or static resistant.


• Avoid synthetic vitamins. Just because you're taking vitamins does not mean they are good for you. Many health conscious don't realize the artificial, unnatural and synthetic chemicals in their dietary supplements are not only ineffective, they may cause disease! Opt for whole food vitamins instead, generally found at health food stores, via a natural therapist or online - but learn how to read labels and know what you are buying. The Organic Consumers Association has published an ingredient chart to help consumers identify natural vs. synthetic vitamins.

Some Foods You Can Eat

• Garlic keeps colds away. Garlic has antibacterial and antiviral properties and has been shown to reduce blood pressure in people who eat it regularly. Garlic has also been found to inhibit the ability of platelets to grow clots in the arteries, which helps prevent heart disease and strokes. If you feel a cold coming on, eat a raw clove of garlic to boost your immune system.


• Try the trout. Trout contains large amounts of omega-3 fatty acids. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids are necessary to good health but are not naturally occurring in the human body. They play a crucial role in brain function, as well as normal growth and development.


• Bilberries help blood glucose levels. Bilberries are a fruit high in phytochemicals, which are said to improve blood glucose levels in diabetic patients. Bilberry extract was also found to inhibit the growth of cancer cells, according to a 2010 article in the Journal of Medicinal Foods stated that bilberry extract inhibited the growth of breast cancer cells.

The information in this article is for informational purposes only. Consult with your doctor before making any diet or exercise changes.

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Learning to Defend Your Immune System and Stay Healthy

We all run the risk of getting sick, especially when our immune systems have been attacked and are run down. What can attack our immune systems? Excessive stress can deplete our bodies' supply of Vitamin B stores. This vitamin is vital for proper bodily functions from heart health to DNA synthesis, energy metabolism and stress management. Our bodies are continually under attack each day from a variety of factors. If our bodies are stressed, that can lead to sleep deprivation. That continues with a vicious cycle of wearing down our bodies' natural defenses-then we're more susceptible to get sick.
Along with limiting the daily stressors, we need to combine consistent exercise with a nutritious and balanced diet. This is a three part formula which will help us defend our immune systems and continue to stay healthy. However, we do not get all the valuable nutrition that our bodies so desperately need to maintain total body health. What's the best option? We need to supplement our diets with vitamins, especially natural ones.

There are some important ingredients which need to be included in the daily supplements that you take. It's vital to have Vitamin D3, the "sunshine" vitamin which is central to supporting immune health. Vitamin C is found in citrus fruits and most likely we don't eat the proper amount of these fruits. So we need to be sure to take vitamin supplements which include this valuable, immune protecting vitamin. Fish oil Omega-3 fatty acids are crucial in supporting healthy hearts, vascular health and brain health. Don't forget about this valuable nutrient. The daily supplement needs to include a comprehensive multi-vitamin and mineral as well. Make sure that you don't take synthetic vitamins, which can do more harm than good and they aren't worth the money we pay for them. They don't have live enzymes like organic supplements, but contain only chemicals or synthetic fillers.
Another factor which wears down our immune systems is pollution. If our immune systems are weak from stress, sleep deprivation and lack of proper nutrition in our diets, our bodies are more vulnerable to environmental challenges which can negatively impact our health. It always pays off in the long run to take preventive measures towards keeping sickness at bay. We won't beat the cold and flu season all the time, but if we take prevention and follow some simple rules, we'll be headed in the right direction and keep our immune systems strong.

Joanne and her husband, John are Independent Distributors with a Health and Wellness Company and live each day with the knowledge that Prevention is the Best Medicine! They offer healthy living advice at their blog. http://www.mustardseedmarketinggroup.com/healthy-living-blog.html

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How to Eat Healthy When You Have No Time

Lately I have heard this issue come up with my friends and family. People who want to improve their nutrition, but feel like they don't have time to prepare healthy meals when our society has become overrun with fast processed options that seem more convenient.
Our lives seem to get busier and busier each year. I know mine does, I thought I was a busy guy then my wife and I welcomed our first child into the world this past year! Talk about a busy world immediately getting a little more crowded. Yet, throughout it all I have been able to use a few steps to continue my healthy eating routine.

First, you have to make 'eating clean' a priority. It's basically become a non-negotiable issue in our house. We have all been given one body and this machine is given a limited number of days for us to enjoy it. If you feed it junk, it runs like junk. But when you put high quality real food into your machine it is amazing how many areas it effects: Mood, Energy, Digestion, Skin, Hair, Relationships, Outlook, Clearer Thinking!

Second, you need to have a plan. It amazes me how many people made New Year's resolutions to start eating better, but never took the time to plan how they were going to do it. If you were going to take a road trip across the country, wouldn't you take the time to put the destination into your GPS so you could see how you were going to get there?
Third, this simple plan I lay out comes from a guy who does not cook. I eat from the same basics every day, and none of it requires any fancy cooking instructions. I live my life by:
"I'm hungry. I want to eat NOW!"
A successful week of eating for me begins on the weekend. I usually go to the grocery store on Saturday mornings. Two important things to do before you skip off to the grocery store:

• Make A List
• Eat before you Go!

If you don't have a list and shop hungry, you will waste time and money wandering around the store buying whatever strikes your fancy!
I'm going to share with you the staples I get every week:

• Chicken Breast Family Pack
• Sweet Potatoes
• Avocados
• Raw Spinach
• Bell Peppers
• Lemons
• Oatmeal
• Almond Butter
• Green Beans
• Mustard
• Mrs. Dash

Since this article is about time - notice that I can be in and out of the grocery store quickly when I know what I want, and where to get it.
Once I get home I cook all of my food in bulk for the entire week. It only takes about an hour!
Here are a few easy steps to use in food prep:

• Slice sweet potatoes and lay them flat in a large pan coated with cooking spray.
• Place all chicken breasts into a large pan that has been coated with cooking spray.
• Put Chicken Breasts and Sweet Potatoes into oven that has been set to Bake at 400 degrees. Cook for 45 minutes.
• Place Green Beans into my steamer.
• Wash Raw Spinach and put into large freezer bags to lay flat in the refrigerator.
• Slice Bell Peppers and put into easy-to-access Tupperware containers.

While the chicken and sweet potatoes cook, this allows me time to prep Spinach & Bell Peppers. If you wanted to take it a step further, you could even separate bulk oatmeal into serving size baggies. I choose to let the avocados ripen and use them as needed.
After the chicken and sweet potatoes are done, you have a couple of options:

1. You can actually put individual meals together in zip lock bags or plastic ware. This way all you have to do each morning is grab the meals you need for the day, and be off.
2. If you are home through the day put food in large containers or freezer bags in the fridge and serve yourself for each meal

The key is to keep it simple! When we have a ton of options we are paralyzed and frozen by too many options. Once I narrowed down my options, I started seeing very quick results. Because I no longer had to wonder about what I was going to eat each day. It took out the variable of having the option to choose something that was going to keep me from my fitness goals.
If you eliminate options during the day of what you are going to eat then the temptation for a fast cheeseburger in the middle of the afternoon won't be there!
I use many different kinds of spices to give me flavor variety from day-to-day: Cinnamon, Cayenne, Basil, Mrs. Dash, etc.

It's not a flashy plan, but it works!

Get started and adopt some of these strategies to fit into your skinny jeans in no time at all!

For more healthy eating options, I invite you to get Instant Access to My Free No-Brainer Food Guide when you visit Nelsongy Fitness
Jimmy Hays Nelson Beachbody Coach is a self-proclaimed 'former fat guy.' Through his transformation journey he lost 100 pounds, started his own business, was featured in the Shaun T workout series INSANITY, and has been seen multiple times on QVC with his buddy Tony Horton promoting P90X.
He founded NELSONGY FITNESS with his wife Kelly to reach out to give hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally we are here to help you see REAL RESULTS!

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How to Reduce Stomach Fat Naturally With Good Nutrition

Is it possible to reduce stomach fat naturally and quickly? What are the keys to successful fat loss using healthy strategies? There are three areas to focus on for natural body fat reduction remedies:

• What you eat
• How much and how well you move
• How you manage stress

This article will focus on good eating habits that help you reduce stomach fat naturally.
Good nutrition is your foundation for successful natural weight loss. Look no further than what's on your plate if you want to get started right. What you eat and by extension what you do not eat on a daily basis will be the primary factor determining whether you can reduce stomach fat naturally. Here are the basics of good nutrition:
Know your carbohydrates

• Plan to consume as much fresh fruits and vegetables as you like. When you think carbs, think loads of vegetables first followed by fresh fruit. You can't go wrong here.


• Cut back dramatically on grain based carbs like bread, pasta, crackers, baked goods and cereal. If there is one group of food making you sick and fat, it is grain products. Whole grain is no better than fully pulverized grains. You want no grain, not whole grain. Many highly refined carbohydrate products also contain high fructose corn syrup (HFCS) which is an artificial sweetener made from corn. Suffice it to say that HFCS is not good for you at all. If you see it on a label, don't eat it.


• Liquid carbohydrates are killers as well. Soda, energy drinks, fruit juice and alcohol all break down quickly, spiking blood glucose levels. This results in rapidly rising insulin levels which ultimately means the storage of fat. If you want to drink alcohol, like many of us do, cut out the other liquid carbs. Fruit juice is not considered a serving of fruit. Fruit juice is simply a big sugar hit that ultimately spikes insulin. When insulin is high, fat storage generally follows.

Know your fats

• Fuel your body with naturally occurring fats from coconut oil, olive oil, meat, fish, fowl, eggs, nuts and seeds and avocado. Your body will run very efficiently on these natural fats.


• Do not consume trans fats at all. Trans fats are chemically altered products manufactured to increase the shelf life. When you see the terms hydrogenated and partially hydrogenated on a label, don't eat it. There is a lot of data linking trans fats to cancer, heart disease, Alzheimer's, diabetes and other health conditions.


• Do not consume vegetable oils like corn oil, margarine, canola or any seed oils like sunflower or safflower oil. These oils need high temperature processing and solvents to extract the oil which renders it unhealthy for human consumption. Eating nuts and their oil directly is fine but post processing to extract the oil is another story. Yes they are sold as "the healthy alternative" to saturated fats but the science does not back up the claim. Natural fats like butter, coconut oil and olive oil are either cold-pressed or made by separation. High heat processing is not required. Use butter and coconut oil for cooking as they can stand higher cooking heat without becoming rancid. Olive oil is a great fat for salads and vegetables.

You can reduce stomach fat naturally and relatively quickly if you understand nutrition basics. Reducing body fat requires you to stop storing excess fat and start burning fat as fuel. This is accomplished by limiting grain based and liquid carbohydrates dramatically. Replace these carbs with healthy fruits and vegetables as well as natural sources of good fats. This transforms your body from a fat storing system to a fat burning machine. Cheap carbs make you fat. Good fat is your friend and a key to good health.

Read more on how to Reduce Stomach Fat Naturally
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