Vitamins and Minerals

This entry is focused more on learning. I hope you enjoy ūüôā

Whether you’re a red meat lover or an herbivore, or anything else across the consumer spectrum, we ALL need micro-nutrients.

While vitamins and minerals may be classified as micro-nutrients, they are by no means less important than their macro-nutrient counterparts: carbs, fat, protein, and water.

Just a fun little fact, Micro-nutrients contain no caloric value, meaning they have no calories, so they don’t provide any type of energy, HOWEVER, they do assist in the chemical reactions that create energy.

Amazing that something so small can make all the difference in promoting good health. Sadly though, many people are not getting adequate vitamins and minerals and the health of those individuals is suffering as a result.

Vitamins and minerals are equally as important, but there are some differences I’d like to explain.

Vitamins: organic compounds, meaning they are created by plants & animals

  • Vitamin A
  • Vitamin B1,¬†B2, B3, B5, B6, B7, B9, B12
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K

Minerals: inorganic compounds, which means they come from the earth and are absorbed by plants.

  • Calcium
  • Chlorine
  • Phosphorus
  • Sodium
  • Iron
  • Manganese
  • Magnesium
  • Zinc
  • Potassium
  • Copper
  • Iodine
  • Selenium
  • & many more

Just like exercise and proper diet go together, so do vitamins and minerals. For example, Vitamin C maximizes the absorption of Iron ( a mineral) and Vitamin D aids in the absorption of Calcium (also a mineral.)

So, now you’re probably more interested in incorporating more vitamins and minerals into your diet. you’re also probably wondering how you’re going to achieve that. Obviously, I encourage you to eat more nutrient-dense foods. As a general rule, the more vibrant the color of a fruit and vegetable, the more nutrients it’s going to contain, of course cauliflower is an exception. ¬†Researching different fruits and veggies will give you a better idea of which nutrients are found in what foods.

In addition to eating your vitamins and minerals, you could also choose to take a multivitamin. Perhaps you’ve heard some negative remarks concerning taking vitamins, like you don’t need everything in the vitamin or too much of a vitamin or mineral could be bad for you. Sure, there are toxicity risks if you ingest too much of a vitamin or mineral, BUT the chances of that happening are said to be low due to a lack of nutrients that a western diet provides. Let me put it simply, if you did not meet all your requirements for vitamins and minerals yesterday, then you are deficient for yesterday’s intake. A multivitamin could have picked up the slack. No matter what, you will not be able to correct that deficiency for yesterday. The reason is because your body has DAILY NEEDS. I do suggest taking a multivitamin, but if you are skeptical or scared that you might be getting too much, then take half. Please keep in mind that not all vitamin supplements are created equal. In fact, vitamin supplements are not even regulated by the FDA. Actually, there is no government-affiliated group that regulates supplements. Thankfully, there is an outside organization that does take upon themselves to test supplements and see how effective they truly are. This group is United States Pharmacopoeia (USP) The next time you’re shopping around for a suitable supplement, be sure to look for the USP label, this means it’s been verified. usp

I take NatureMade Multi for Her.



Did you know the most common vitamin deficiencies are in Vitamin A and Vitamin C?

The most common mineral deficiencies are in Iron and Calcium.

Generally speaking, the vitamins and minerals that are commonly listed on nutrition facts are areas of concern for the American population.

So there you have it. A brief explanation as to why micronutrients matter, A LOT. Take care!



Make Yourself Proud


Noun: A feeling of pleasure from one’s own achievements.

Verb: Be especially proud of a particular quality or skill.

I’ve been spending some time rearranging my life lately and this word, Pride, keeps popping up. This 5 letter assembly made me think deeply about how I want to live my life. So much so that I’ve made some drastic changes regarding my future. This word also allowed me to be more honest with myself. I know what you’re thinking, what in the world am I talking about, right? Well, I’ve decided that I am no longer going to pursue Nursing as a career. I researched it more and have found that it is now how I want to help people. I want a career that agrees with my how I live my life. I’m still very much wanting to work in health care, but I don’t think Nursing is the best fit for me. I realized that my purpose in life is to help others, but in a way that fits my lifestyle. I’m extremely passionate about health, wellness, and fitness, but more so on a holistic, natural level. To put it simply, I don’t see how I can tell another person to take a drug that I myself would not want to take. I want my career to encourage what I believe in and support. Don’t think I disregard all conventional modern medicine, I think pain management is fantastic as well as other treatments. And it’s not that I wouldn’t be proud working as a nurse. I think I’d just have greater pride working to promote natural healing as a Registered Dietitian. I believe so strongly in the power of food and all that it can do. I want to help others lower their cholesterol using garlic, avocados, and legumes, not Simvastatin that has horrible side effects. I’m aware that nurses don’t actually prescribe medication, but I couldn’t just stand back and watch while the doctor did. It still surprises me that people think that something they do¬†every single day, multiple times a day, has little to no effect on them. I want to help people understand that it is a big deal and that food matters. I am really excited about this! I was surprisingly super relieved when I decided to make this change. That’s how I know this is what I want to do. I met with a school counselor the other day to construct my new course load and tailor it to my new major, which wasn’t too much different than Nursing by the way, it still concerns health after all!


I’ve also decided to reevaluate how I’m mentally going about losing weight. I have become quite fond of lifting weights and building muscle. I weighed myself the other day for my weekly weigh-in and it hit me. That stupid number on the scale hit me and the light turned on in my head and a picture flashed before me. What picture? See below.


LMAO! Okay, I’m just kidding lol. It was really this picture…


For the most part, I see scale victories, some bigger than others, but lately I’ve just become annoyed with it. It does motivate me to stay on track because I know I have a weigh-in every week, it’s like that extra kick the ass to keep going. I just feel like I’m looking leaner and the scale is hating. So after this past weigh-in, I realized, HELLO! YOU’RE LIFTING WEIGHTS! The numbers on the scale budged more when I was doing more cardio. Now that I’m lifting, it’s been fluctuating like crazy! But then I feel so good. I look at pictures and compare them and just feel so good that my scale must certainly be broken, absolutely lol. I am not gonna let whatever number decides to show up rule my life. I’m not saying using the scale is a bad thing at all, it just has to work for your routine. I lift heavy ass weights almost every day. My muscles are growing, I’m getting stronger, and I’m getting lean, and my scale can’t account for that, so whatever lol. I know that my pant sizes are going down, my shirt sizes are going down, my bench press is going up and I feel fantastic.

Let it be known now that I am revoking a goal I set earlier about meeting my goal weight. I don’t care about that anymore. All I want is to look like this image in my head. A number on the scale isn’t necessarily going to get me there, but numbers on a measuring tape might ūüėČ

I’m just gonna do what I do, keep going, and one day I will get there and I will be¬†PROUD.

So I just want you to have pride in whatever you do whether it’s your career, school, or fitness. Make sure that you’re living a life you can be proud of. If you’re proud of the life you’re living, you’ll be a happier person. Once you find out what you take pride in you’ll feel renewed and connect deeper with yourself.



Current Weight Lifting Stats: (big lifts, not one rep max, full sets)

Bench Press = 80 lbs.

Overhead Press = 65 lbs.

 Squats = 145 lbs.

Romanian Deadlifts = 115 lbs.

Barbell Curls = 40 lbs.

Barbell Rows = 90 lbs.

Deadlifts = 135 lbs.

Tons more progress to go!

Stop. Think. Act.

Hello Fit girls!

Let’s jump right into this discussion, shall we?

What are you willing to do to reach your fitness goals?

There are some very important things to consider before you answer this question:

  1. Is it healthy? It totally should be. Don’t eat less than 1,200 calories a day. Don’t avoid all carbs because somewhere you heard from someone that they’re “bad.” Not all carbs are bad for you, so don’t neglect them completely. Carbs are your #1 source for energy and you’ll need them for any kind of exercise. Simply make better carb choices (fruits, vegetables, whole grains)
  2. Is it realistic? Don’t set a goal to lose 10 pounds in one week because chances are it won’t happen. ¬†Instead, plan to lose 1-2 pounds a week. Improve your mile time. Do 1 real push-up (or ten!) Conquer a new dumbbell weight. Make short term goals that will help you reach your ultimate goal. Basically, don’t set yourself up to fail.
  3. Do you have a plan? I suggest making a list of all the things that could get in your way during your fitness journey and then a resolution to the problem. Have a sweet tooth? Make a plan to prevent indulging in too many sweets. Limit them to once a week or once a month. If a sweet craving occurs, try substituting a piece of fruit or nuts. Work schedule conflicting with workouts? It’s about¬†making time¬†as well as maximizing it. 10 minutes here (plenty of time to run 1 mile), 2 minutes there(1 full round of tabata squats), and before you know it, it all adds up. Pack your lunch the night before, I do it all the time for school.
  4. Are you ready?¬†Basic equipment includes a sports bra, a cute exercise outfit, shoes, water, and the right mindset. I’m totally serious about the cute outfit. Aren’t you more likely to workout knowing you look good? You’ll feel great and confident thus resulting in a killer workout. Next, ditch the excuses! Free your mind of can’t. The moment I did everything I could to make my fitness dreams a reality, the more I found what I was striving for.


I made a list of goals I’m going to meet by the end of this year. Here they are:

  • Squat 185 lbs.
  • B’s or higher (school)
  • Stretch before and after every workout.
  • Meet my goal weight. FINALLY.



Stay true to yourselves and as always, good luck.  Until next time!