• GLA Ruck Club
  • About Us
  • Blog
    • Lifestyle
    • Movement
    • Mealtime
      • Nutrition
      • Recipes
    • Pregnancy & Motherhood
  • GLAMamas
  • Subscribe/Contact
  • Love Notes
  • Policies and Disclaimers

Supporting healthy & happy families through all generations.

thrive@goliveabundance.com
Subscribe
Go Live AbundanceGo Live Abundance
Go Live AbundanceGo Live Abundance
  • GLA Ruck Club
  • GLAMamas
  • Blog
    • Lifestyle
    • Mealtime
      • Nutrition
      • Recipes
    • Movement
    • Pregnancy & Motherhood
  • About Us
    • Love Notes
How Your Vitamin D Levels Impact Your Health

How Your Vitamin D Levels Impact Your Health

December 16, 2020 Lifestyle

Do you know your Vitamin D levels? Have you ever gotten them checked? It is estimated that 50% of our country’s adult population has insufficient Vitamin D levels. It’s worth learning about your body’s levels.

Jump to a certain part of this post:

  • Why you need to care about your Vitamin D levels
  • How to check your Vitamin D status
  • How much Vitamin D should you supplement with?
  • Ways to increase Vitamin D levels
  • Vitamin D for fertility, pregnancy, breastfeeding and infants

Why does Vitamin D matter?

Vitamin D is really a hormone produced by the kidneys. It plays an important role in your body’s use of calcium and also your immune system. Vitamin D is produced when you are exposed to sunlight. It can also be obtained from some food sources.

A recent study of nearly 200 COVID-19 patients at a hospital in Spain found that over 80% were Vitamin D deficient (<20 ng/mL). An excerpt from the report states: Vitamin D-deficient COVID-19 patients had a greater prevalence of hypertension and cardiovascular diseases, raised serum ferritin and troponin levels, as well as a longer length of hospital stay than those with serum 25OHD levels ≥20 ng/mL.

Take note that the study above references patients who were clinically deficient. It does not acknowledge patients whose levels were suboptimal.

Another study in the U.S. reports interesting findings around severity of COVID cases. In the group of patients with severe COVID cases (requiring ICU admission, nearly 97% had Vitamin D deficiency.

Another study found that, in patients with COVID-19, “Low vitamin D levels have been associated with an increase in inflammatory cytokines and a significantly increased risk of pneumonia and viral upper respiratory tract infections.”

Here is one other study that reported similar findings and here is one more.

Need any more data? This study found that “…the habitual use of vitamin D supplements was significantly associated with a 34% lower risk of COVID-19 infection.”

Does this mean that if you have low Vitamin D levels, you are more likely to get COVID-19? Not necessarily, but these studies are suggesting that adequate Vitamin D levels do correlate with less severe cases. The findings in the studies above have found correlations between Vitamin D levels and prevalence and/or severity of cases. That doesn’t mean we can assume that low Vitamin D levels lead to increased chances of contracting the virus. There may be other factors at play that the current studies have not been able to account for. For example, obese and diabetic individuals are more likely to be Vitamin D deficient. These same conditions are also a risk factor for contracting COVID. Is it the Vitamin D levels, the elevated blood sugar or a combination of both and more that lead to increased chances? We don’t have enough answers at this time.

As you can see from the studies above, Vitamin D is important for our immunity and our body’s ability to fight off pathogens. Vitamin D is also necessary for preventing conditions such as osteoporosis. It’s worth getting your Vitamin D levels checked and considering taking a supplement.

How can I check my Vitamin D levels?

You can ask your doctor to test your levels. You can also consider an at-home test from a site like Everlywell, although it will take much longer to get your results.

The Institute of Medicine suggests that a 25(OH)D level >20 ng/mL is sufficient for nearly all persons. However, other research and studies suggest that levels below 30ng/mL are considered deficient, with other more recent studies suggesting that 40ng/mL should be the minimum. If you’re close to 30ng/mL, it may still be advisable to take a low-dose daily supplement. This is especially the case if you’re not getting much sun exposure (in general and during the winter months) or consuming foods with Vitamin D.

How much Vitamin D do I need daily?

The official recommendations are that adults ages 19-70 years old take in 600 IU of Vitamin D daily, and individuals over 70 should take in 800 IU per day.

However, there are plenty of studies that suggest these daily requirements are far too low. Public health and governmental recommendations are always behind the current research because it takes years to revise the guidelines.

We would advise you to work with your doctor to determine the appropriate dosage. We also advise you to do your own research so that you are educated and informed on the topic yourself.

What is the best way to get the necessary amount of Vitamin D?

As always, it is preferable to achieve appropriate levels of Vitamin D through natural methods. However, Vitamin D is one nutrient that is very difficult to achieve optimal levels for naturally, due to our modern way of living. Sunlight is the best natural source of Vitamin D, but clothing, sunscreen, seasonal changes and the latitude in which you live all impact how much exposure you actually get to the sun’s UV-B rays (the ones required for Vitamin D production).

This is also one case where food is not a reliable source for achieving the daily requirement. Unless you are spending ample amounts of time in the sunshine with your skin exposed (without sunscreen) and eating a diet rich with seafood, you would likely benefit by taking a daily supplement. Click here to jump straight to that section.

How much daily sun exposure is recommended?

It is estimated that the average person requires around 20 minutes a day in the sun with at least 40% of their skin exposed to achieve proper daily levels (source). It’s possible that you’re able to achieve that in warm-weather months, depending on where you live. However, if you wear sunscreen during those 20 minutes, this likely reduces effectiveness. If you live in a climate that has cold months, you may not be achieving the proper amount of sunlight exposure. In addition, the darker your skin is, the more exposure is needed to achieve adequate Vitamin D production.

As we’ve mentioned in another post, there are really great health benefits from getting sunlight in your eyes. The ideal time for gleaning these benefits is in the morning, but it’s also helpful to have some outside time throughout your day. Try getting outside for a few 10-minute increments, starting in the morning. You’re essentially knocking out “two birds with one stone” – exposing your eyes to sunlight, helping support your circadian rhythm, and also encouraging Vitamin D production.

This strategy may not be practical in your geography during the winter months (bundling up is a little counterproductive to exposing your skin to the sun!). This may be a time to consider replacing the lost sunlight exposure with more focused nutrition, and/or an additional Vitamin D supplement.

Can I get Vitamin D from food?

Yes, some foods contain Vitamin D. According to the National Institutes of Health, fatty fish are the best sources, as they contain the highest amounts of Vitamin D out of any other food source. For reference, a 3-ounce portion of sockeye salmon contains 570 IU of Vitamin D. Other foods containing Vitamin D include egg yolks (44 IU), beef liver (42 IU), cheddar cheese (12 IU), chicken (4 IU), mushrooms (4 IU) and ground beef (1.7 IU). As you can see, you would need to eat a large amount of these items to achieve your recommended daily intake.

Cow’s milk is also fortified with Vitamin D (approximately 120 IU).

One caveat to obtaining Vitamin D through either food sources and/or supplementation is that sometimes our bodies do not absorb nutrients and minerals the way they should (oftentimes due to other health issues that we may or may not be aware of). That’s why it’s helpful to understand your blood levels in addition to your current sources of Vitamin D. From there you can work with a doctor to determine any supplementation necessary.

How much Vitamin D should I supplement with?

As a reminder, we are not medical professionals. We are passionate researchers and have read enough information from expert resources and medical professionals to share this information confidently. We encourage you to do your own research as well and to work with your medical provider to determine the optimal dosage for your body.

We asked pharmacist Dr. Kealy Marth, PharmD, for her professional recommendation around Vitamin D supplementation. Here is her response:

“For someone looking to supplement their diet with vitamin D, a dose of 600 IU to 2,000 IU taken once daily is likely a safe initial dose for most people, though one should discuss vitamin D supplementation with their provider prior to initiating therapy.”

Multiple studies and experts have made the case for taking a supplement dose of at least 2,000 IU daily.

If you are currently trying to conceive, are pregnant and/or breastfeeding, be sure to read this section about your higher requirements.

What type of supplement is best?

Vitamins and nutrients work synergistically. For this reason, our preference for Vitamin D supplementation is D3K2. Vitamin D3 is more effective at raising Vitamin D levels than Vitamin D2. Vitamin K2 is integral to the body’s appropriate use of Vitamin D and calcium by the body. Think of it this way – Vitamin D3 helps the body absorb the calcium. Vitamin K2 tells the calcium to go to the bones (rather than the heart). You can acquire proper amounts of Vitamin K2 through food, although most people aren’t consuming enough of the foods that contain this nutrient (e.g. natto, sauerkraut, organ meats). The next best supplement option would simply be Vitamin D3.

In addition, Vitamin D is a fat-soluble vitamin, meaning it requires fat sources to be absorbed properly by the body. It’s important to take your supplement alongside a healthy fat source, such as olive oil, raw cheese, avocado, walnuts or fatty fish. Interestingly, Irene’s D3K2 supplement specifically says it is “nanoemulsified” and should be taken on an empty stomach. That’s because it is already in a form that’s bioavailable to the body. In other words, you’ll need to reach the packaging and instructions for your supplement.

Here’s the supplement Irene purchases.

What about supplementation during pregnancy, while breastfeeding and/or for infants?

Pregnancy and Trying to Conceive

Adequate Vitamin D levels are even more critical for promoting fertility and while pregnant and breastfeeding. And yet, pregnant women are some of the most at-risk individuals for deficiency. One of my (Brianna’s) favorite prenatal nutrition experts, Lily Nichols, offers evidence for taking 4,000 IU of Vitamin D daily while pregnant. Several studies suggest this is the MINIMUM threshold for supplementation that supports a pregnant woman’s body in turning the Vitamin D into its active, usable form and having optimal levels (which are higher during pregnancy). I personally took more than this amount daily.

Doesn’t My Prenatal Vitamin Cover My Needs?

Most prenatals contain a small amount of Vitamin D, but likely nowhere close to the 4,000 IU dosage. You will likely need to take an additional Vitamin D supplement, and you would benefit most by taking one that also includes Vitamin K2 (more on that below!).

Breastfeeding and Infant Requirements

When I (Brianna) took my newborn son to his early pediatric appointments, our pediatrician permitted us not to provide my son with a Vitamin D supplement. The reason was because I was already supplementing with enough Vitamin D for Brooks to obtain the necessary amount through my breast milk. We asked Dr. Marth for her opinion on this as well and here is her response:

“Currently the American Academy of Pediatrics only recommends that parents provide vitamin D supplementation to the baby with 400 IU daily.* There are, however, some data that suggests that mothers who breastfeed their child can take vitamin D supplementation and can achieve high enough concentrations in their breastmilk which correlates to therapeutic levels of vitamin D in the baby’s bloodstream. One study in particular found that “maternal vitamin D supplementation with 6400 IU/day safely supplies breast milk with adequate vitamin D to satisfy her nursing infant’s requirement and offers an alternate strategy to direct infant supplementation”.** In my opinion, it seems reasonable to work with your pediatrician to come up with an appropriate maternal vitamin D dose to adequately provide supplementation to your baby.”

Lily Nichols mentions these same studies in her article as well. Therefore, most breastfeeding women would benefit by taking a daily supplement of at least 6,400 IU to ensure she has adequate levels for herself, and to pass on to her baby through her milk.

If you are currently pregnant AND breastfeeding, note that your optimal Vitamin D level will be even higher. Hopefully you can work with your medical provider to identify the proper daily supplement dose. However, some professionals still go by the old supplementation ideas and will recommend a dose that is far too low for what your body actually needs to reach optimal levels.

We hope this article helps provide some useful information about Vitamin D. Our goal is to help others become more educated about their own bodies and their health. 

Advocates for your health,

Irene & Brianna

This post contains affiliate links and we may earn a small commission when you click on the links, at no additional cost to you. As an Amazon Affiliate, we earn from qualifying purchases.

Sources:
  • https://academic.oup.com/jcem/advance-article/doi/10.1210/clinem/dgaa733/5934827
  • https://www.nature.com/articles/s41598-020-77093-z 
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7385774/
  • https://pubmed.ncbi.nlm.nih.gov/32976513/
  • https://pubmed.ncbi.nlm.nih.gov/32941512/ 
  • https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa381/6123965
  • https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
  • https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3 
  • https://lilynicholsrdn.com/vitamin-d-pregnancy/
  • https://chriskresser.com/vitamin-d-more-is-not-better/ 
  • *Wagner CL, Greer FR; American Academy of Pediatrics Section on Breastfeeding; American Academy of Pediatrics Committee on Nutrition. Prevention of rickets and vitamin D deficiency in infants, children, and adolescents [published correction appears in Pediatrics. 2009 Jan;123(1):197]. Pediatrics. 2008;122(5):1142-1152. doi:10.1542/peds.2008-1862
  • **Hollis BW, Wagner CL, Howard CR, et al. Maternal Versus Infant Vitamin D Supplementation During Lactation: A Randomized Controlled Trial. Pediatrics. 2015;136(4):625-634. Pediatrics. 2019;144(1):e20191063. doi:10.1542/peds.2019-1063).

You also might be interested in

How to Thrive at Home During Coronavirus Distancing

How to Thrive at Home During Coronavirus Distancing

Mar 17, 2020

The recent recommendations to practice self distancing and self quarantining[...]

Italian Meatballs

Italian Meatballs

Apr 13, 2021

Jump to Recipe Print Recipe We love a good meatball.[...]

Why Doing Nothing is Good For Your Health

Why Doing Nothing is Good For Your Health

Sep 21, 2021

Jump to Recipe Print Recipe It’s a Sunday…one of those[...]

Read Posts by Category

  • Lifestyle
  • Mealtime
  • Motherhood
  • Movement
  • Nutrition
  • Pregnancy
  • Recipes

Connect With Us On Facebook

Connect With Us On Instagram

goliveabundance

Happy April 1st! 😜 If you want to live longer a Happy April 1st! 😜 If you want to live longer and feel great doing it, you might consider doing exactly the opposite of these things. 🙌

#longevity #healthylifestyle #healthtips
Irene has been healing a Dancer’s fracture for t Irene has been healing a Dancer’s fracture for the past couple months (and no, it didn’t happen during one of our dance practices, but yes, it is the reason we’ve been on break from our “Fancy Feet Friday” posts).👯‍♀️

A key part of her healing approach has included taking the Bone & Marrow product from @ancestralsupplements. You already know we love their products (which are whole foods, freeze-dried and served in capsule form). The concept behind why these products help so many people is called “like supports like,” where consuming a specific part of a healthy animal supports the health and healing of that part in your own body. There are some cool studies to support this and our ancestors knew it all along, before we had any of that research. 

The Bone & Marrow product is a regular part of both Irene’s and Brianna’s daily food intake and you might consider adding it to yours, too. Why are bones and marrow so beneficial to health and longevity?

Ancestral Supplements Bone & Marrow contains:
🔹The entire bone matrix (living bone, pure marrow & cartilage)
🔹Platelets and stem cells to support red and white blood cells
🔹Collagen
🔹Conjugated linoleic acid (CLA)

All of these things support:
🔸Healthy blood (red & white blood cell production)
🔸Robust immune health
🔸Decreased inflammation
🔸Strong bones & teeth (dental health)
🔸Skin & joint health
🔸Marrow & cartilage health

Learn more about this wonderful product at the link in our profile bio!

#injuryrecovery #healthylifestyle #nutrition
Feeling especially inspired by today’s ruck part Feeling especially inspired by today’s ruck participants!! Talk about showing up and giving it your all! You are amazing and awesome! We can’t think of a better way to have started our Saturday. Congrats, two-percenters! 🤩

#iamhealthy #healthyhappy #healthywealthy #activelifestyle #iamfit #determination #motivation #inspiration #icandothis #instafit #instafitness #attitudeiseverything #attitude #gratitude #activeliving #foreverfit #fitnessislife #fitspiration #createyourlife #livelifetothefullest #designyourlife #omaha #omahanebraska #optoutside #betterouthere #omaharuckclub #glaruckclub #omahafitness #omahaevents #ruckclub
Join us this Saturday morning for our next ruck! T Join us this Saturday morning for our next ruck! The great thing about our rucks is that anyone can participate at their own level of difficulty. Someone who is very active and fit can carry more weight in their backpack, hold more weight in their hands or up on their shoulders, while someone who is newer to rucking can walk with just a few added pounds in their backpack. Parents can push strollers or use their kids as added weight in a carrier on their back or chest. If you have an elderly parent or disabled friend, you can push them in their wheelchair. There’s almost no situation that can’t be accommodated in some way - you just need the motivation to want to go!

If you would like to join us for our next ruck (it’s free), you can receive the details by email and/or via our private Facebook group. The links for both can be accessed from the link in our profile bio!

.
.
.
.
.
#iamhealthy #healthyhappy #healthywealthy #activelifestyle #iamfit #determination #motivation #inspiration #icandothis #instafit #instafitness #attitudeiseverything #attitude #gratitude #activeliving #foreverfit #fitnessislife #fitspiration #createyourlife #livelifetothefullest #designyourlife #omaha #omahanebraska #optoutside #betterouthere #omaharuckclub #glaruckclub #omahafitness #omahaevents #ruckclub
Science is proving that when the heart and brain a Science is proving that when the heart and brain are in coherence, they operate synergistically and more efficiently. This coherence brings about major changes in our emotional states, our bodily health, and cognitive function. 

When we feel negative emotions such as anger, resentment, anxiety, and frustration, we create disordered heart variability and stress in our body and mind. We feel scattered and pulled because our thoughts and feelings are working against each other and creating disorder in our bodies. By focusing on positive emotions, such as love, joy, abundance and appreciation, we can turn down the stress response, also known as the fight-or-flight response, and generate a harmonious and highly-ordered pattern in our heart’s rhythm. 

The heart and brain communicate in both directions. When the heart and brain are in coherence, we not only decrease stress, we increase creativity, calmness, greater focus, improved decision-making, and we bring about a sense of peace within ourselves and a deeper connection to those around us. 

As if that’s not already enough, it also strengthens our immune system, balances our hormonal function, improves sleep quality and increases physical energy. 

Take a few minutes to do this little exercise today and feel the difference it can make for you. 

#mindset #motivationmonday #mondaymotivation #gratitude #lawofattraction #getbetter #personaldevelopment #healthcoach
Some fun surprise weather on our walk today! #snow Some fun surprise weather on our walk today! #snowshowers #snow #walk #outdoors #dogwalk
“Some people have all the luck…”🍀 We don “Some people have all the luck…”🍀

We don’t believe in luck. We believe in making your goals and dreams come true through open-mindedness, vulnerability, optimism, determination, commitment, perseverance and tenacity. Not relying on luck. 

We believe that your starting point does not determine your destination. YOU determine your destination. 

If you don’t like some aspect of your life, then decide what you want it to look like instead and start taking action towards that!

Your mind is always scanning for opportunities. If you know what you want and you’re determined to get there, you better believe opportunities will “suddenly” arise to help you meet your goal.

Others watching from the outside will say it was luck, but you will know it was anything but.

To add an example with a touch of humor, if you’ve ever seen our favorite movie, Dumb & Dumber, then you’re familiar with the scene at the end. Harry and Lloyd get stopped by a Hawaiian Tropic tour bus and several bikini models get out to tell them they're looking for two guys to travel around with them on tour and help them get ready for shows. Harry and Lloyd respond by telling them there's a town just a few miles down the road that's bound to have guys for the roles they're looking for. Lloyd says, "Wow two lucky guys are going to be driving around with those girls for the next couple of months." Then Harry replies, "Yeah. Don't worry. We'll catch our break too. Just gotta keep our eyes open." 😜

To sum it all up, we leave you with two quotes that further support our perspective on luck:

"Shallow men believe in luck. 
Strong men believe in cause and effect." - Ralph Waldo Emerson

“I've found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.” - Brian Tracy

Create your own luck today. Be the cause to your effect. Get real with yourself. Set your sights on something. Take a chance. Be the victor who knows you have the power to change your life, not the victim who thinks others have all the luck.

#mindset #longevity #health #comfortzone #goals #goalgetter #healthylifestyle #healthcoach #attitude #motivation
Here’s part 2 to our previous video. Are you agi Here’s part 2 to our previous video. Are you aging yourself? 

#mindset #aging #longevity #attitude #healthylifestyle
You have more influence than you think when it com You have more influence than you think when it comes to aging well. 😉 The whole video doesn’t fit in the reels time limit, so check out our post after this for part 2!

#mindset #aging #longevity #attitude #healthylifestyle
How many more reasons do you need before you’ll How many more reasons do you need before you’ll make the jump and join our ruck club? 😉

Our next group ruck is Saturday, March 25th at 9:30am. It’s going to be an awesome time! 🤩

All ages and abilities can participate. The level of difficulty is determined by how much added weight you carry in your backpack. Some of our members don’t carry any added weight because the ruck is already difficult enough. Some members push their kids in the stroller AND wear a weighted backpack. It’s your opportunity to challenge yourself and we will support you the entire way!

If you’ve been watching and wondering, it’s time to say YES to you by joining us! 💪

If you’re in the Omaha area and would like to participate (it’s free), you can receive the details by email and/or via our private Facebook group. The links for both can be accessed from the link in our profile bio!

#ruckclub #omaha #omahanebraska #omahafitness #outdoorfun #getoutside
We celebrated a birthday in the family this past w We celebrated a birthday in the family this past weekend and Irene made her amazing Tuscan chicken! This made us think maybe we should share the recipe with you, so you can picture yourself in Tuscany amongst the vineyards, too. Get the recipe at goliveabundance.com or at the link in our profile bio. For the birthday party, we went all out with a fresh salad with hazelnuts and Parmesan, organic angel hair pasta, and homemade sourdough garlic bread. It even got requested as the meal of choice for another family member’s upcoming birthday in a few months! Try it out for yourself! #recipes #healthyfood #healthymeals #dinnerparty #easyrecipes
“Just do 5 minutes!” - it’s one of our philo “Just do 5 minutes!” - it’s one of our philosophies for exercise as well as many other things that we sometimes don’t have a large block of time to do.

You may not feel like you have 30 minutes for a dedicated workout, but we bet you can find 5 minutes to do something. When you practice the “just do 5 minutes” approach, typically you’ll find that two possible results are achieved:

1. You really do just 5 minutes, which is great because it’s still getting your body moving and it’s much better than doing nothing!
2. You end up doing a little more (or sometimes even a lot more) than 5 minutes because you feel good and motivated once you start and you decide you have time to go a little longer than planned!

Both are great outcomes!

When you find pockets of time to do a couple or a few sets of 5-minute bursts, you end up multiplying your benefits even more! You may find it easier to find 2-3 different opportunities to do 5 minutes, than finding a single 10-15 minute block of time.

#wellnesswednesday #wellnesscoach #wellnesstips #healthtips #mindset #exercisemotivation #fitnessmotivation
It’s not “cause and effect”, it’s cause an It’s not “cause and effect”, it’s cause an effect. Be the CAUSE to make the effect! Make it happen. 🙌

#mondaymotivation #motivationmonday
Remember to always add some fun to your workouts 😂

#fitnessfriday #fridayfitness #fitnessfun #homeworkout #workout #fitness #toddler #toddlerlife
No, we don’t always feel motivated to go outside No, we don’t always feel motivated to go outside at sunrise in the winter, but we do it anyways because we know it:
- Supports our circadian rhythms and proper functioning of many other processes in our bodies through morning sunlight in the eyes 
- Exposes us to the benefits of cold temps and getting out of our comfort zones
- Clears our minds and gets us centered for your day by being outdoors in nature

And P.S., we also don’t care what our neighbors think about our morning sunlight ritual 😜

#healthyhabits #healthtips #healthylifestyle #healthjourney #healthcoach #wellnessjourney #wellnesscoach #mindset #motivation #getoutside #getoutdoors #betteroutside
Our go-to tortilla chips! Made with non-GMO corn a Our go-to tortilla chips! Made with non-GMO corn and cooked in coconut oil instead of inflammatory seed oils. We’re the weirdos in the grocery store aisle looking at each @gilly_loco bag for the puffiest and saltiest chips. 😅 If you don’t have a Whole Foods near you, you can order these directly from the brand on their website!

#healthyfood #cleanfood #healthtips #healthylifestyle #foodie #healthcoach #wellnessjourney #betterfood
Want to improve your balance? Here are a few simpl Want to improve your balance? Here are a few simple ideas that you can do anytime, anywhere. Not only do they improve your balance when practiced consistently and regularly, they also strength your feet, ankles, knees and all the way up to the hips. 

#exercisetips #healthtips #personaltrainer #healthcoach #motivationmonday #mondaymotivation #longevity #aginggracefully #agingbackwards #fitnessmotivation #fitnessgirl
When you notice your avocados are ripe but don’t When you notice your avocados are ripe but don’t have any plans to eat them, don’t let them go to waste - freeze them! Just scoop the flesh out onto some parchment paper on a flat surface, freeze and then transfer the fruit to a bag or container for storage. Avocado halves only take about 20-30 min to thaw. Frozen avocado is also a great addition to a smoothie - adds creaminess, but no weird flavor! We especially like to stock up on avocados when they’re on sale and then freeze them.

#cookingtips #kitchenhacks #mealprep #healthyeating #healthyfood #keto #ketomeals #ketodiet #carnivorediet #carnivoreketo #carnivorelife #paleodiet #paleorecipes #momhack #parentingtips
You’ve heard us talk about rucking for a while n You’ve heard us talk about rucking for a while now. There are so many health benefits to walking with added weight (increased bone density, stronger muscles, more calories burned, etc.). If you have a small child or grandchild, let them be your ruck! Strollers provide some nice weighted resistance, but they don’t compare to the full body effort required for rucking. Carrying your child also means you can get out in all seasons more easily. Taking a stroller across an uncleared snowy path is no “walk in the park”!

#rucking #outdoorworkout #grandma #grandpa #parentingtips #momlife #dadlife #fitmama #wellnesswednesday #fitspo
You can only love others to the degree with which You can only love others to the degree with which you love yourself. This isn't ego love, or arrogance - that is not love. This is about truly loving yourself, respecting yourself, and honoring your self. Knowing your value and that you are worthy. You do this by becoming physically, mentally, and emotionally fit. That is the highest form of personal development. It takes commitment, perseverance, tenacity, a focused mindset, and putting in the effort even when you don't feel like doing it. That's how you build self-esteem, confidence, and inner strength. It's a process, and it's an ongoing one. It's in the journey along the way where the growth occurs. Love yourself enough that you become your most idealized self. Then go out and share that love with everyone else in the world. Everyone will benefit. Happy Valentine's Day. From our hearts to yours, we love you! 

#valentine #valentineday #love #gratitude
Load More... Follow on Instagram

About     Subscribe / Contact     
Love Notes     Policies / Disclaimers

© 2023 · Sveikata Group LLC

Prev Next