The Truth About Vitamins


As a young child you may remember taking little Flinstone’s vitamins or maybe Gummy Vitamins. You were told to do so, and they probably tasted good, so you didn’t question it much. Now as an adult, you may still have this habit, but it is important to be asking yourself some questions. What is the truth about vitamins? Do I need vitamins? Can I take too many? What vitamins are best? Here are some simple questions answered when it comes to vitamins.

Do I Need Vitamins?

Vitamins are designed to fill in the holes of the vitamins you don’t get enough of naturally in your diet. Your body prefers to get the vitamins naturally from your foods, as they are absorbed better this way. Then a multivitamin can be used to fill in the gaps you did not quite reach. Vitamins can be in the form of a single nutrient, such as Iron, or a multi vitamin such as Centrum. It might be a good idea to talk to your diet or a nutritionist to evaluate your diet to see what type of supplement you may need. In most cases a daily multivitamin is sufficient, However, many people chose to go without and do just fine. If you are a healthy eater and get most of the vitamins you need naturally from your diet, then supplements may not be necessary. The decision is up to you.

Can Vitamins Be Harmful?

If you have ever heard the phrase “Too much of anything can be a bad thing,” it applies here as well. Although it is rare, it is possible to take too many vitamins. Many vitamins have upper limits, meaning at a certain point they start being more harmful than helpful. Although you do urinate out your water soluble vitamins, the process does take a few hours to get to the bladder and too much can potentially be harmful. Vitamins are not regulated by the FDA, so they are not required to put an upper limit on the label. In most cases, just following the directions and not taking more than the suggested amount works great.

What Vitamins Are Best?

As you may have noticed, vitamins come in all different formulas, shapes and sizes. When seeing your doctor, be sure to talk about your diet, and they can help you find the appropriate vitamins for your body type. In general, vitamins are better absorbed with food, and work in small supplements throughout the day. For example, a vitamin that recommends you take one with each meal might work better than one capsule a day. This is because your body rids itself of the excess water soluble vitamins it does not use every FOUR hours! These are your B vitamins, folic acid, Biotin, and vitamin C. If you take smaller supplements throughout the day, your body is likely to get more benefit from them.


Protein With Breakfast

 Many of us know how important it is to eat a good breakfast in the morning. Commercials, schools and Health Experts have done pretty well informing us of this. What many people don’t know is how beneficial adding lean protein to your breakfast can be.

 There are many benefits to having protein in your breakfast. Studies have shown that participants have kept more lean muscle mass when eating lean protein with breakfast. Lean muscle is more metabolically active, and thus can aid in weight loss. Participants were also full longer (about 4 hours) compared to those who ate carbohydrates such as a bagel.
What about Cholesterol?
According to the American Heart Association, a healthy person is okay to eat about an egg a day. This means that people on healthy, low fat diets can enjoy eggs without putting themselves at risk for heart disease.



    • scrambled, sunny side up, hard boiled, and omelets  

    Peanut Butter

    • On toast, with banana, on pancakes  

    Turkey Bacon

~Have a Healthy, Protein filled breakfast,
   ~Healthy Girl


Why Is Diet Soda Bad For You?


Diet coke

It seems like every day we are hearing something new about diet soda being bad for our health. But why is diet soda bad for you? Some of the latest studies are even showing that consumers who drink diet soda  actually GAIN more weight than consumers who drink regular soda! Not to mention all the buzz about aspartame,  splenda, and the problems these natural and fake sugars are causing for our teeth.


Whats This Weight Gain Hype?
According to WebMD, after eight years of data from the University of Texas Health Science Center in San Antonio, they found substantial evidence that drinking diet soft drinks was linked to obesity, and actually made the risk for obesity even HIGHER than that of people drinking regular soft drinks! They saw a 41% increased risk for being overweight for every can or bottle of diet soft drink a person drinks a day!

Diet pepsi

Why does this happen?   
The main culprit here is Aspartame, found in almost every diet soda. (except Diet Rite) This artificial sweetener makes the body crave more calories because it signals your brain to expect the calories, being sugars close cousin. When you are eating or drinking things without calories, your body continues to look for them and your brain received the message that you are not full. This can lead to increased hunger and food cravings.
Another problem aspartame causes has to do with our natural metabolic rates. Normally when we get ready to eat something, our metabolic rates increase. However, in a study on rats that had been trained to respond using saccharin (which broke the link between sweetness and calories) this did not happen quite the way it should have. compared to rats trained on glucose,  these rats showed less of a rise in their core body temperate after eating a new, sweet-tasting, high-calorie treat. Researchers believe this response not only led to overeating, but made it harder for them to burn off the sweet-tasting calories.

What should we do?
The obvious answer would be to quit drinking diet and regular soda all together. But for most people, this is not something that can happen overnight. For all you diet soda drinkers out there, I would suggest switching back to regular soda for starters unless told otherwise by a health care professional. For those of you who can't  give up the fake sweetness, try switching to Diet Rite  or Coke sweetened with splenda. So far as I know, they are the only soda on the market that I know about that are aspartame free (although they are replaced with splenda brand sucralose).The next thing to work on would be drinking soda in smaller containers and less often. Small changes like ordering water with your meals at restaurants or buying smaller soda cans can lend some help to your health and your wallet!


*If you have any more information about aspartame or diet soda, or anything related to this article, please let me know, and I will post!