Are You Getting Enough Vitamin D?

Vitamin D is an essential vitamin for physical and mental health and supporting our immune system. Our main source of vitamin D is obtained by exposing our skin to sunlight, but due to Covid-19, many of us are spending much more time indoors, which may result in a vitamin D deficiency.

However, vitamin D deficiency is very common worldwide, regardless of the current pandemic. In fact, it’s estimated that around 1 billion people have low levels of vitamin D blood levels.

Some individuals are more at risk than others, especially if you have darker skin, are elderly, overweight, or you live in a sun-deprived part of the world (up to 50% of the global population don’t get enough sun).

Other factors include not consuming enough vitamin-D-rich products – such as dairy or fish – staying indoors, or applying sunscreen every time you go out (which is tricky as sunscreen protects your skin from prolonged exposure to harsh UV rays).

Read on for common symptoms of low vitamin D blood levels and how to raise them.

Tell-tale signs you may have a vitamin D deficiency

Tiredness

If you constantly feel tired and fatigued during the day, then a low vitamin D blood level may be the cause. Your quality of sleep may also be affected by this.

Anxiety and depression

Although depression is defined as an illness caused by a chemical imbalance in the brain, and a state of mind influenced by various external and internal factors, studies have linked vitamin D deficiency to poor mental health, increased stress and anxiety.

Sick or infected often

Vitamin D helps keep the immune system strong and capable of protecting the body from viruses and bacteria, by interacting with cells that fight infection.

If you’ve been getting sick frequently, then a lack of vitamin D could be a key cause.

Bone loss or pain

Sufficient vitamin D intake is crucial to effective bone metabolism and the absorption of calcium.

There is a correlation between low vitamin D levels and low bone mineral density. Older people tend to have low bone mineral density, due to a loss of calcium and other minerals in bones, putting them at risk of fractures.

Vitamin D also reduces inflammation and thus eases pain and promotes the healing of tissue. Studies suggest it may help and even prevent rheumatoid arthritis and osteoporosis.

Grey hair

Premature greying of hair is often linked to stress and genetic makeup. However, low vitamin D levels may also be a contributing cause.

Dry skin

Dry, itchy skin is another common symptom. Maintaining a healthy level of the vitamin promotes skin cell growth and repair and prevents premature skin aging, according to experts.

Excessive sweating

Sweating more than usual is one of the first signs of vitamin D deficiency. However, it may also be caused by another underlying condition such as hyperhidrosis (excessive sweating).

How to increase your vitamin D blood level

Vitamin D deficiency is generally easy to resolve through simple changes to lifestyle and diet or supplements. The recommended daily intake (RDI) is around 400 to 800 international units (IU), but many experts agree you should get more than that for optimal health.

Here’s how you can absorb more vitamin D daily.

Direct sunlight

The best natural source of vitamin D is, of course, the sun. When skin cells are exposed to direct sunlight, vitamin D is produced through synthesis. Unfortunately, a sunny spot indoors won’t cut it as the UVB rays are blocked by glass.

If you have lighter skin, aim to get at least 10 to 30 minutes of sunlight – preferably midday, when UVB rays are most intense – for optimal vitamin D absorption.

If you have darker skin, you’ll need to spend more time in the sun due to having more melanin, which protects the skin from sun damage, than lighter-skinned people. Anywhere between 30 minutes to three hours daily is recommended for sufficient vitamin D absorption.

But be careful that you don’t burn your skin, as sun damage can rapidly age skin and increase the risk of developing skin cancer.

Foods rich in vitamin D

Lucky there are plenty of foods that are high in vitamin D to add to your diet. For instance, egg yolks and fish are both excellent sources of vitamin D. In particular, salmon, tuna, herrings and sardines pack the most nutrients – especially if caught in the wild as opposed to being farmed.

Mushrooms are another great source, producing a high level of vitamin D2 – responsible for raising vitamin D blood levels – when grown with plenty of exposure to UV light, which in turn synthesizes the vitamin. Keep an eye out for brands that treat their mushrooms with UV light, however, as many grow their product in the dark and aren’t as rich in vitamins.

Due to the limited sources of natural vitamin D at our disposal, especially if you’re vegetarian or vegan, many products are fortified with this nutrient. These may include cow milk, soy milk, orange juice, and cereals and oatmeal – always check the labels.

Supplements

For those who do not have sufficient access to sunlight or vitamin-D-rich foods, the easiest ways to increase and maintain your vitamin D blood level is by regularly taking supplements.

Vitamin D tablets, capsules or liquids can be taken once a day with food and usually contain up to 1000 IU. This should be plentiful and safe for the average person, considering many experts advise not exceeding 4000 IU due to risk of toxicity.

Cod liver oil is another effective supplement, containing not only vitamin D but vitamin A and omega-3 fatty acids.

Visit your doctor – don’t self-diagnose, ever

If you have any of the symptoms listed in this article, you should visit a doctor – rather than self-diagnosing via the rabbit hole that is the internet. There you will be able to discuss symptoms in-depth, which may be caused by other factors, with a health professional and arrange some blood tests to get precise measurements of your vitamin levels.

To get a meal plan customized specifically for you that’s rich in vitamins and minerals to support your health and wellbeing, check out our IIFYM Meal Plans.

 

Top 10 Foods to Boost Your Immune System

These unprecedented times brought about by Covid-19 have been a shock to the system, to say the least. With all this extra time spent indoors, now is the perfect time to make changes to your diet and take extra care of your health.

Easier said than done, of course. However, by adding foods rich in vitamins and minerals to your diet, you can give your immune system a boost to stay well and help fight infection.

Read on for 10 of the best foods that help strengthen your immune system.

Red bell pepper

Vitamin C is the most sought-after vitamin when it comes to fighting common illnesses such as colds, sore throats and flu. This is because it strengthens your immune system by encouraging the production of white blood cells – essential to protecting your body against infection.

Unfortunately, unlike most mammals, we aren’t capable of producing or storing our vitamin C – even though it is essential to our health. Therefore, we need to consume the recommended daily amount: 75 mg for women; 90 mg for men.

Red bell peppers are an excellent source of vitamin C and the perfect alternative for people wanting to avoid sugary fruits.

They also happen to be a delicious vegetable that complements an array of dishes. Our favorites include baked eggs in stuffed peppers; beef or tofu stir-fry; sausage and pepper pasta; and chicken fajitas.

Just remember that stir-frying and roasting are the best ways to preserve a bell pepper’s nutrients; much better than boiling or steaming, according to a study.

Citrus fruits

Most citrus fruits are full of vitamin C. From oranges and grapefruit to lemons and limes; there is plenty of variety for adding citrusy goodness to drinks and meals. A few squeezes a day may keep the doctor away.

Kiwi

Although small, this sweet and tangy fruit packs a ton of flavor and essential nutrients such as folate, potassium, vitamin K, vitamin C. Kiwi also contains antioxidants and fiber.

Broccoli

We know, you’ve probably heard it all before from your parents – “Eat your broccoli; it’s good for you”. Well, not only is it good for you, it’s easily one of the healthiest vegetables you can eat. Broccoli contains vitamins A, C, and E, along with antioxidants and fiber.

Thankfully it is a staple food for many flavorsome dishes. You can easily add it to rice, noodles, pasta and pastries. But if you want to reap the most benefits from broccoli, steam it or eat it raw.

Garlic

Garlic is one of the most vital ingredients in the kitchen. It is also essential for good health.

Garlic was recognized by early civilizations as an effective home remedy not only for warding off vampires but colds, flu and other infections.

Once chewed, crushed or sliced, garlic produces allicin, a compound believed to strengthen the immune system and fight germs.

Leafy greens

Full of fiber, minerals and vitamins (particularly A, B, C, E, and K) yet low in calories, you can never go wrong with a diet stacked with leafy green vegetables.

Regularly eating leafy greens such as cabbage, collard greens, kale, romaine lettuce and spinach can reduce the risk of heart disease, high blood pressure, obesity and cognitive decline.

This food group is perhaps the easiest and healthiest way to get a bundle of essential vitamins and minerals to boost immunity, physical and mental strength without all the calories.

Nuts and seeds

Almonds and sunflower seeds are both loaded with vitamin E, which is essential to maintaining and regulating the function of the immune system. They also contain magnesium which is responsible for regulating muscle function – including the heart muscle – and blood pressure.

Sunflower seeds also have vitamin B6 – vital for optimal health – and are brimming with selenium, a mineral that acts as an antioxidant to protect the immune system.

Ginger

Containing anti-inflammatory and antioxidative properties, many people turn to ginger – especially ginger tea – when down with the cold or flu.

It is also a popular home remedy for relieving arthritis, nausea and inflammation. There is also some evidence to suggest ginger extract may act as an aid in supporting cardiovascular health.

Ginger is great for spicing up your cooking. Try it in stir-fries, baking, soup, or fish.

Fish

Oily fish – such as anchovies, mackerel, salmon and tuna – are particularly beneficial to your immune system. They are rich in healthy omega 3 fats, protein, calcium, iron, vitamin D, and zinc.

Try eating fish every week to give your immune system the strength it needs to repair damaged cells.

Dark chocolate

Yes, that’s right, chocolate – more specifically, cocoa – can be great for the immune system. But before you start devouring chocolate treats left, right and center, remember we’re talking about healthy sources of cocoa.

You will want to buy dark chocolate low in unhealthy fats and sugar, but don’t fret – there are plenty of tasty options. Dark chocolate with almonds, peanuts or berries is a treat that will benefit your immune system and taste buds alike. Or you could try baking healthy chocolate coconut balls or dark chocolate almond and blueberry brownies. Be as creative as you like!

Our meal plans incorporate all of these foods into your plan to keep you in optimal health! Get your IIFYM Macro Meal Plan today.

 

These Incredible IIFYM Transformations Will Shock You!

Let’s be real here, losing weight is HARD! Staying motivated can be a real challenge, and if you’re anything like us, there will be times when you just hit a wall and want to throw in the towel. It’s in those moments that it’s most important to remember your goals and stick with it!

If you’re lacking motivation, what you need is some inspiration to remind you of what you can achieve if you follow your macros. We have compiled three incredible stories of transformation from people who followed IIFYM and built the body of their dreams.

You too can achieve incredible results if you stay focused, eat the right foods to fit your macros and keep your goals in mind.

Tammi

Tammi is married with 2 boys, and she’s a Sergeant in the US Army. In her first year following IIFYM she finally managed to lose the last stubborn 10 lbs she’d gained from pregnancy.

After the initial year of dropping the excess fat, she changed her goals to focus on building muscle and getting as strong as possible.

After battling a food obsession brought on by restrictive dieting, Tammi realized the best way to achieve her goals was through flexible dieting with IIFYM.

“There are no quick-fixes that offer permanent, long-lasting results. It’s a marathon, not a sprint so if you’re just starting out, remember that good things take time! Stick with it and you’ll see results.”

Tammi attributes her success to her unwavering perseverance and commitment. She refuses to let anything get in the way of her goal to remain fit and healthy.

Neil

Neil began his weight-loss journey in the winter of 2013 standing at 5’4” and weighing 235 lbs. Now, he’s over 75 lbs lighter, stronger, and happier than he’s ever been.

In the beginning, Neil tried Keto, Atkins, HCG, and numerous others, only to discover that although he had rapid weight-loss in the beginning, the restrictive lifestyle was not sustainable. He found himself hungry, tired, fatigued, and moody.

“Food was a big part of my life and changing it drastically like that wasn’t going to cut it. So I decided to do it right, I started calculating calories for a few weeks and started to show maintainable results.” This led Neil to discover IIFYM where he realized that “it’s not just a matter of caloric deficit, but also the quality of calories and the balance of macro and micronutrients.

“I haven’t changed my diet or the way I look at food since the day I discovered IIFYM, and it has kept my weight off since.”

Neil is proud of the way he’s turned his life around with the help of IIFYM, “when I started at 235 lbs, I could barely walk. If there was a fire in this room where I am right now, I’d be the first one to get caught in flames. Not because of lack of fire exit, but because I couldn’t even move fast enough. So one of the goals I’ve always kept in the back of my mind is to at least be able to be strong enough to carry my own body. Today, I am proud that I can do hundreds of push-ups, pull-ups, sit-ups, and squats. I’m pretty happy that I no longer carry those thoughts with me as well.”

Neil has three key pieces of advice for anyone just starting out on their macro tracking journey:

1. Understand your limits.

The earlier you understand them, the earlier you can modify and change them. The more that you delay the truth about yourself, the longer it will take you to correct your mistakes. I suggest you be truthful to yourself, accept your flaws honestly, and fix them.

2. Embrace the process.

Nobody really cares about the guy who’s gotten a new car because his dad bought him one. However, a lot of people care about the guy who’s worked hard to earn the same car. People admire hard work. It’s no secret. Do not be too caught up with your goals, no matter how bad you want them to happen. Understand that today, you worked so hard that your heart feels content and that alone should be a feeling of success. Forever hold it in your heart, it is what is going to keep you going – not motivation.

3. Love yourself.

Ultimately, this is a journey for you. Be safe. Take care of yourself. Get enough sleep. Eat well and exercise regularly. Do not bite more than you can chew so you can do this for a long time. You will fail, and that’s okay. You will get hurt, and that’s okay. You will also succeed, and that’s okay. Regardless of the outcome of your journey, you must love yourself.

Valerie

Valerie began her IIFYM journey at 19 when she was feeling stuck and unhappy with her shape. She knew she had to make a change for her future happiness and health.

Valerie says she was initially hesitant to try tracking macros because she thought it sounded daunting and complicated. But after visiting IIFYM and learning more, she says tracking macros is an incredible way to control your body composition.

Like all of us embarking on a weight-loss journey, her experience has had its ups and downs, but every time she deviates off course, she comes back 10 times stronger!

After finding IIFYM Valerie lost over 30 lbs and is the leanest and fittest she’s ever been in her life.

Valerie says the satisfaction of seeing her body change and grow stronger remains her greatest source of motivation, “Watching my body shape change and realizing that I have full control over my body was a game-changer for me! So many people believe they are not in control of their bodies when they are overweight or out of shape, and it’s empowering when you realize you are. As your self-esteem builds so does the motivation to push forward.”

“The hardest part is beginning, learning, and most of all accepting your mistakes that have lead to your unhappiness. I would tell anyone who is just beginning that they need to take things one day at a time. The hardest part of weight loss and becoming fitter is the patience it requires!

Love yourself every single day, not just when you hit the 20 lbs lost milestone. Enjoy the lifestyle, have fun with it, and learn balance! Accept your bad days or days when you need to indulge and move forward.

The only thing I wish I would have done in hindsight is to start counting macros sooner and not let my fear of misunderstanding the concept of macros prohibit me from reaching my full potential.”

Any of you can achieve results like these! Long-term success is simple, but not easy. You need to focus and commit to sticking to your macros. That means whatever hurdles you may come across, if you’re knocked off course you dust yourself off and get right back on track!

We are so proud of each and every one of you who’ve found long term balance and sustainable weight loss!

We love to hear your success stories so please, continue to share them with us.

Click to join Tammi, Neil and Valerie today, start your personalized IIFYM Macro Meal Plan.

 

How to Plan Your Meals to Fit Your Macros

Planning your meals can feel overwhelming and downright confusing at times, in terms of measuring caloric intake and ensuring nutritional balance to build muscle and burn fat, especially when you’ve got specific targets to hit.

Fortunately, macro diets are flexible and stress-free because they are not traditional dietary regimes but systems that help you manage your caloric intake.

No foods are off-limits; you can eat whatever you like as long as it fits your macros. It’s a simple, effective and sustainable weight loss method without the needless suffering that comes with strict diets, which are built on starving yourself and eating tasteless meals.

Read on for some tips on planning and preparing meals to fit within your macros.

HOW TO GET STARTED – BASIC TOOLS YOU’LL NEED

Before we get started on your journey, you will need a few things.

First, you’ll want to get your hands on a digital food scale so that you can weigh all your uncooked food.

Next, you should sign up to MyFitnessPal, a free web app that allows you to log all your uncooked food in a virtual diary.

Finally, use the IIFYM Macro Calculator to measure your exact fat loss macros, based on your body and energy levels.

Once you’ve got everything you need, it’s time to get started and prep some meals.

HOW TO FIND BALANCE WITH YOUR MEALS – AND ENJOY HUGE RESULTS

A balanced diet is crucial to good health and vitality, so it is important to maintain plenty of variety in your meals while you keep track of your macros. The seven essentials for a balanced diet are carbs, fat, fiber, protein, vitamins, minerals and water.

Remember, you only get out what you put on your plate. An imbalanced diet can contribute to many debilitating issues ranging from chronic fatigue and digestive problems to anxiety, fear, and depression. On the other hand, a balanced diet improves your overall physical and mental wellbeing.

To see massive results, you’ll need to weigh and log everything you eat – that’s right, everything – using the tools mentioned above. It doesn’t matter if you think that piece of fruit is too small or too healthy to be worth weighing; you must track everything you eat in order to be as successful as possible. If you eat it, track it!

Calculating your total daily energy expenditure (TDEE) is another important step to achieving your goal, whether you want to lose weight or gain weight. TDEE represents the total calories we burn daily and is necessary for crafting an effective meal plan. On the surface, this sounds complex, but luckily our IIFYM TDEE Calculator makes the process of calculating your TDEE fast and simple while ensuring absolute precision.

If your goal is to lose weight and melt excess fat, you will want to eat far fewer calories than your body needs daily – between 15% – 20% less is recommended.

Or if you want to gain weight and build muscle mass, it’s recommended you eat 5% – 10% more calories than your TDEE. Preferably you would do this by upping your carb intake, eating foods such as pasta, vegetables, nuts, seeds, whole grains (i.e. brown rice and oats), and whole fruits (i.e. apples, bananas, strawberries).

You can break down your meal prep further by following these steps:

• Eat at least 0.8 grams of protein per pound of lean body weight (total body weight, less total fat weight)
• Eat between 0.3 – 0.4 grams of fat per pound of lean body weight.
  • Any remaining calories you have left in your daily total will come from carbs
• Take in 20-25% of your lean body weight (in grams) in fiber every day (this should be included in your carbohydrate total)
• Drink 3-4 liters of water per day in addition to any other liquid you consume.
  • The more consistent your sodium and water are, the more stable your weight will be.

You should always eat foods rich in vitamins and minerals (micronutrients) first before filling up on the foods you love. Once you’ve met your daily quota of micronutrients, go for it, but make sure you stay within your personal range of macros. Multivitamins are a great source of micronutrients if you are struggling to get enough through meals – consult a professional first, however.

HOW TO TRACK YOUR MACROS

Thanks to the digital age there are tons of easy ways to keep track of your macros, anywhere, anytime.

MyFitnessPal is a great option for tracking macros. The free web app is user-friendly and very helpful for keeping a virtual diary of your food intake. Log your meals manually or by simply scanning barcodes, save your favorite meals and recipes, and use Quick Tools for swift and reliable food tracking. MyFitnessPal accounts are also compatible with over 50 apps that support healthy living.

Our highly recommended IIFYM Macro Meal Plan options streamline and simplify your journey to greater health. Even if you don’t exercise, if you stay within your macros, you’ll notice the fat falling away – and it will stay off due to our healthy and sustainable approach to everyday living.

Our plan includes a hyper-accurate macro strategy tailored to your personal needs, a customized seven-day macro meal plan, fortnightly weigh-ins to keep track of your progress, and stay up-to-date with your evolving needs, a custom refeed strategy to destroy plateaus, and much more.

You can also opt-in for accountability coaching, giving you access to our coaches to make sure all your questions are answered, and you’re on the right track for success!

Get your personalized IIFYM Macro Meal Plan today.