Day 1

Ok, so the challenge started today.  We will each have our own hurdles and we will each view this challenge a little differently.  This is what it means to me.  No dessert, no white bread, no white rice, potatoes.  Did I mention no dessert?  Ouch.  I LOVE my sweets.  

I started off pretty well this morning until I went into Whole Foods to grab some fruit, veggies and some soup.  I love Whole Foods.  I wish I didn't because it is so expensive but I do.  On any other day I would have tried every sample I walked by, because they are free and well quite frankly samples don't have calories, right?  They are just samples it isn't really a meal per se therefore, it doesn't count.  I will have you know that I ate NO samples.  NADA.  I walked out with a seafood chili and a whole grain roll that weighed about as much as the kettle bell that I swung that morning.  I felt great and the soup rocked!  

The past year I have also gotten into a bad habit of having something sweet after dinner.  It may just have been a popsicle or a Skinny Cow sandwich or fudge bar but nonetheless it is something that I don't need and for the next 10 days will count it out of my eating plan.  I finished my meal with an orange.  

Nice work on completing day one!!  

Vitamin D

Vitamin D has gotten a lot of media in the last few months so I thought I would review the importance of this vitamin.

Vitamin D is largely known for its role in bone health.  It helps to deposit calcium into our bones and helps protect against bone disease.  

 

Research also shows that adequate amounts of Vitamin D may decrease colon polyps, which is a common precursor to colon cancer.  Vitamin D also decreases the risk of cancer, diabetes, heart disease and aides the immune system.  

 

Vitamin D gets its name the "sunshine vitamin" largely due to the fact that our bodies are able to synthesize it after exposure to the sun for about 20 minutes a day a few times a week.  We can consume this vitamin through fatty fish, fortified milk, fortified cereal and eggs.  

The American Academy of Pediatrics recently announced a doubling of Vitamin D for infants from 200 IU daily to 400 IU a day.  It is believed that adequate amounts may reduce the risk of osteoporosis.  The adequate intake for adults younger then 50 years is 200 IU a day, 400 IU for adults 51 years to 70 years and 600 IU for adults 70 years and older.

 
Are you getting enough? Below are some foods with the amount of Vitamin D in them. 
1cup milk: 100 IU
Egg yolk: 25 IU
Canned tuna: 41 IU

Canned albacore: 105 IU

½ cup Juice, fortified: 45 IU

Yes, your diet matters!

As a registered dietitian and athlete, my perspective is unique.  I'm intrigued by and study eating for performance & overall health.  

How does healthy eating influence how fast we can run, how much weight we can lift?  Moreover, how can we eat to feel & be healthier?

Through this blog, I'm going to offer good advice on general nutrition -- practical, simple things you can do to improve your diet.  I'll shed light on nutrition myth & fact to help sort out the good, bad, and ugly.  

As a personal trainer and long-time lover of fitness, I know a thing or two about eating for performance & those proven dietary habits that can, in fact, improve your running pace or help increase your endurance & strength.  I'll tell you what I know so you can be a better athlete.

Joust Nutrition endeavors to be fully interactive.  Send me your questions, post your thoughts and comments, share your healthy eating recipes & habits.