5 Benefits of Vitamin D

Sunlight produces several chemical reactions when it is exposed to your skin. Most importantly, UVB produces vitamin D. It is required for optimum cell and tissue development throughout your body. It's like a difference in owning a car and having oil in an engine, compared to a car that has no oil-- both will function, but not as well. There are several other chemical reactions that occur causing other vitamin by products that aren't fully understood, making UV light exposure to human skin and all living things much more complex than what is understood today. 

Here are some of the known benefits of vitamin D:

1. Prevents Cardiovascular Disease 
2. Prevents Diabetes
3. Improves Bone Fragility
4. Prevents Autoimmune Diseases, Infections, and Cancer 
5. Prevents Depression, Anxiety and Psychosis

For further information, check out Dr. Michael Holick's website here. Also, listen to his answer here to see why vitamin D is best when your skin absorbs UV light than through supplements. 

So, soak up the sun on your roof top or head over to Palm Beach Tan to get your first month of tanning for FREE!

With love,

Alina <3

Improve Your Running

I ran cross country and track throughout high school and have learned a few tips in those years! Follow these tips to see how you can begin to run, or improve your running!

Set Goals

• Begin by challenging yourself to complete one mile. 
• Whether you can run the whole time or not, finish the mile! 
• For starters, it doesn't matter how long it takes you as long as you are getting it done!
• Then, challenge yourself to push for that extra half a mile and at a faster pace. 
• 30 minutes of cardio is all you a need a day to ensure a good cardio workout.
•  I usually run 3 miles at 10 minutes each, for a total of 30 minutes. 

Regulate Your Breathing

• It's easy to get winded when you are panting and trying to catch your breath. 
• To reduce this, make sure you start breathing in through your nose and out through your mouth from the beginning of your run. 
• Remind yourself to breathe right and soon it will become natural. This will help you run longer and faster! 
• When you need to stop to catch your breathe, don't bend over and place your hands on your knees.
• Stand up straight, and grasp the top of your head with your hands.
• This makes it easier for oxygen to flow to your chest. 

Proper Form

• Stand up straight to enable oxygen to flow freely to your lungs. 
• Keep your hands at the sides of your hips. 
• Don't move them up and down like a sprinter, or have them flapping on the sides like a chicken! 
• Pump your arms forwards and backwards almost like you are swimming. 
• Keep your fingers loose, and don't ball them up into a fist. 
• This will help relax your arms, shoulders, and hands.
• Kick your legs back with each stride so that gravity can assist a stronger kick down.
• This will help you run faster. 
• It may seem like you are prancing like a horse, but you will soon feel like you can trot along next to one! 

Running helps prevent diseases, lose weight, and relieve stress. Make running fun and bring a buddy with you and explore new areas!

Let me know if you have any questions.

Warmly,

Alina <3

Detox Drinks

Green Tea

Green tea can improve brain function, reduce cancer risk, and help you lose weight because it is packed of antioxidants! Incorporate a cup a day with your morning breakfast.

Lemon-Lime Water

Lemons and limes are full of antioxidants, vitamin C, and help to purify your body. Plus, they help to whiten your teeth naturally! Cut a lemon and lime and let them soak in a jug of water overnight. Then, take them out of the water to avoid an overly potent flavor.

Ginseng Tea

Ginseng helps aid digestion, boost your immune system, and is an asthma and arthritis preventative.
You will need:

• 1 ginger root
• honey
• water

Bring 3 cups of water to a boil. Slice the root into small slivers, and place about a tablespoon of it into the boiling water. Bring to a simmer and let sit for about 20 minutes. Then, remove the ginger and add about a tablespoon of honey (you can add more or less depending on your preference). It tastes best when it is hot, but then I store the rest in the fridge and drink it cold!

Coffee

Drinking coffee in moderation can help reduce your risk of type II diabetes, Parkinson's disease, and prevent heart failure. It is the best source of antioxidants. To learn more about coffee from a native Italian, check out my friend Conny's blog: www.connyrotaespresso.blogspot.com.

Let me know how you like the drinks!

With love,

Alina <3