Vitamins

Vitamins are organic substances (or compounds) necessary in small quantities for healthy growth and development of organism.
Vitamins are required in the diet in only tiny amounts, in contrast to the energy components of the diet.
The energy components of the diet are sugars, starches, fats, and oils, and these occur in relatively large amounts in the diet.
The largest number of vitamins (e.g., B complex vitamins) work to help enzymes in their work as catalysts in metabolism.

Vitamin A ( retinal, retinol or carotenoids) is responsible for promoting health and growth of body tissue, helps with teeth and bone formation, promotes great skin.

Thiamin ( Vitamin B1) Promotes growth and proper function of muscles, heart, and nervous system; assists in digestion of carbohydrates.
Riboflavin (Vitamin B2) Helps to maintain healthy skin, hair, and nails; helps to form antibodies and red blood cells; aids in carbohydrate, fat, and protein metabolism.
Niacinamide (Vitamin B3) Reduces cholesterol levels in the blood; maintains healthy skin, tongue, and digestive system; improves blood circulation; increases energy.
Vitamin B5 Fortifies white blood cells; helps the body’s resistance to stress; builds cells.
Pyridoxine Vitamin B6 helps metabolism of fats and carbohydrates; supports the central nervous system; maintains healthy skin.
Biotin helps to speed up metabolism of proteins and fats; promotes healthy skin.
Cobalamin (Vitamin B-12) helps your central nervous system make myelin. This structure surrounds nerve fibers and insulates them from injury by antioxidants or physical stress (such as high blood pressure).Promotes growth in children; prevents anemia by regenerating red blood cells; aids in the metabolism of carbohydrates, fats, and proteins; maintains healthy nervous system.
Folic Acid (Folate, Folacin) helps the liver eliminate toxins, promotes the growth and reproduction of body cells; aids in the formation of red blood cells and bone marrow, very important for prenatal care.
Vitamin C (Ascorbic Acid) is one of the most powerful antioxidants; essential for healthy teeth, gums, and bones; helps to heal wounds, fractures, and scar tissue; builds resistance to infections; assists in the prevention and treatment of the common cold; prevents scurvy
Vitamin D helps the absorption of calcium and phosphorous which is important for teeth and bone health.
Vitamin E is very powerful antioxidant, it supplies oxygen to blood; provides nourishment to cells; prevents blood clots; slows cellular aging.
Vitamin K (Menadione) prevents internal bleeding; reduces heavy menstrual flow

Skin is the mirror of what’s going on inside the body. Acne, rosacea, pimples, psoriasis, dull skin and aging – all signs of dysfunction inside the organism.

For best results of great looking skin is recommended to eat lots of protein and vegetables, drink 2 liters of water a day, stay away from chemicals in food, exercise and eat healthy fats – fats, coming from avocado, coconut, fish.

Unless one consumes 12 servings of vegetables and fruits during a day, supplements and vitamins should be taken to supply organism with necessary vitamins and minerals.

“There is a lot of important new research showing tremendous power of antioxidants in general, and in some specific nutrients in particular that can make an important difference in the way your skin looks and feels — and even in how well it ages,” says nutritional supplement expert Mary Sullivan, RN, co-founder of Olympian Labs. “When combined with a good diet, the right dietary supplements can help keep your skin looking not only healthy, but also years younger.”

It is also very beneficial to know what vitamins need to look for in skin care products when purchasing and understanding how vitamins work.

Vitamin B-2 (Riboflavin) benefits skin, hair, and nails; assists in formation of antibodies and red blood cells; aids in carbohydrate, fat, and protein metabolism.

Vitamin A ( Retinol, Beta Carotine, Retinal) is the most essential vitamin for healthy skin. One must have it for radiant an supple skin. The antioxidant properties of vitamin A combat free radicals that can damage the skin through oxidative stress. By maintaining proper moisture retention, the skin is not only protected from common dryness, but also keratinization (the process in which the epidermis hardens into a heavy material that makes up hair and nails), psoriasis (a skin disease marked by red, itchy or scaly patches), acne, and even wrinkling.

Vitamin C is a key to production of collagen, it helps to maintain health blood vessels and protects skin from damaging free radicals. Latest research shows that vitamin C not only neutralize free radicals, responsible for wrinkles, aged skin, dryness, fine lines and loss of collagen, but also repairs damaged DNA.

Vitamin E is a fat soluble vitamin that protects your cell membranes against free radicals. One of the benefits of vitamin E on skin is providing a chemical known as alpha-tocopherol to recharge lycopene and the other carotenoids so they can continue doing their job. Taking vitamin E will not increase the concentration of carotenoids in someone’s skin, but if there is enough adequate carotenoids in the diet, vitamin E will help them work longer and better, allowing you to have the benefits of vitamin E on skin.

Vitamin K makes it possible for the body to convert the glutamic acid ( one of 20 proteinogenic amino acids) into gamma-carboxyglutamic acid. Main benefit of vitamin K is removing calcium from arteries and vessels, and prevent heavy bleeding and bruising.

Biotin is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids. Biotin is responsible for hair, nails, lashes growth and, when taken internally, significantly affects hair growth, but it can’t be absorbed through skin or hair, so when there is cosmetic product claims to have biotin, it is not going to help to grow hair, lashes or brows.

There are 4 types of burn out.
“Excited Looser”
-You exercise every day
-Very determined to reach your goal weight
-Push yourself harder
-Sick of exercising, physically can’t take it anymore / burned out.
Resolution: Take it slow. You can’t jump over your psychological and physical abilities.
Burnout happens when you expect too much too soon. Start with lowest reps, sets and weights. Work your way up.
Balance excitement with bigger picture.

“Discouragement”
-You are excited in the beginning.
-There are no immediate results.
-You work so hard…
-Burnout – excitement faded because there are no or little results.
Resolution: Set mini goals. Mini goals focused on process, not results ( work out 6 times a week for 45 min instead of lose 10 lb in 30 days) Persistence is the key.

“Stalling”
-You are not excited anymore.
-Boring and exhausting – your perception of exercise.
-Burnout – you would do anything instead of exercising.
Resolution: Switch over your exercise every week. Plyometrics, yoga, zoomba, running, cycling, pilatis, try everything and switch, switch, switch.

“Surrender”
-You are excited in the beginning.
-Then something comes up.
-You will exercise tomorrow…. maybe…
Resolution: Looks like exercising is not on the list of your priorities anymore – get a friend to work out wih you or Facebook group, forum, tracker, whatever can keep you accountable for logging every day.

1. What type of skin do you have determines what size of granulas to choose in your scrub. If you have sensitive skin, choose fine granulas, if you have dry skin – large granulas. The drier your skin, the more you can exfoliate. Ladies with dry skin need to look for a scrub with fatty-oil active ingredients, with oily – oil free, ladies with sensitive skin – creamy exfoliators with round small granulas.

2. Read ingredients. If exfoliator made with mostly natural ingredients, it will work better in the long run, as our skin absorbs through pores and using natural creams and body products will benefit your body so much better! Look for almond, coconut or apricot oils.

3. The scent. It is important to choose natural, not artificial scent. Natural oils have healing powers and can change your mood, help you to relax or energize, natural essential oils are essents of herbs, concentrated, so scrubs with natural essential oils can heal and rejuvenate.