I hope you are all doing well out there and are feeling energized walking into your Monday! Great job to everyone who was able to make it out to classes this past week! I know this is a super busy time of year with all of the year end activities, so any time you can carve out for fitness is great!
This past Saturday was the last Spring Fitness Challenge and everyone who made it these past six weeks did an awesome job! For the weight loss challenge, a big shout out goes to Christy Stevens who lost 7.4 lbs! She also lost 2.7% of body fat, two inches from her hips, and one inch from her waist! Christy has been working very hard on her nutrition these past few weeks and also putting the hard work into her work outs. Great job Christy! We are proud of you! Christy won a 4 class card too!
Vanessa Perez receives an honorable mention with a 5lb weight loss! Great job Vanessa!
Christy Stevens – winner of spring fitness challenge weight loss contest!
Crew from 8:05am class on Saturday!
Announcements and Reminders:
Cardio Core is Tonight at Jen’s Studio (NOT TUESDAY) I have space available in two classes tonight: 5:45pm to 6:45pm & 6:55pm to 7:25pm. Please e-mail or text me if you’d like to join in! Cardio Core goes back to normal Tuesday schedule on 5/28.
Cardio Fusion is Thursday night at VBC – 5:45pm to 6:45pm. 6:55pm to 7:25pm ( minimum three people required for 30 minute class)
May Goals Contest – For this month, I want to challenge you to try something new in the realm of fitness and nutrition. We are all creatures of habit and can get stuck in a rut and keep doing the same things over and over again. I want you to think of something that you’ve always wanted to try or have been curious about and make it happen this month! I’ll have a Goals box for you to write down a goal that you have had and COMPLETED! I’d also like a few sentences about why you chose your goal and what it was like for you to complete your goal. The winner will receive either 2 personal training sessions with me for 30 minutes or an $80 class card. Need some ideas?
Here are a few ideas:
Hike a new location and/or try hiking for a longer period of time with more challenging terrain. Think of Pinnacles National Park or Mt. Diablo?
Try a water sport like paddle boarding, kayaking, or canoeing. How about a white water river rafting trip?
Try mountain biking – look for beginner course if you are new
Commit to a walking club with friends once a week.
Try a vegetarian restaurant or try doing green juice detox for 3 days
Try living off homemade food for an entire week without going out.
Kid Fit or Moms’ Fit Club for Summer? If you are interested in a Kid Fit or Moms’ Fit Club program for your kids this summer, please reach out to me and let me know. Historically, I have offered Kid Fit and Moms’ Fit Club on Monday mornings, but I am choosing to free up Mondays for my own kids so that we can have free time to enjoy summer with more hiking, beach trips, play dates etc. I love, love, love training, but I need to make sure and create balance for my own family’s needs too. So, I am contemplating offering a Kid Fit and/or Moms’ Fit Club program on a different day of the week and was thinking about doing it on a Wednesday or Friday morning around 9:30am? I am here to serve you guys and summer is such a wonderful time to get outside and move our bodies! Let’s get our kids moving too!
Survey Monkey: When you have a few minutes, please take my survey to give me feedback on my group exercise classes. It should take 1-2 minutes. Thank you so much to everyone who has already completed the survey.
Class Format Trial Change for Summer! For June and July, I am switching up my class formats to 45 minutes. Please read more on blog below. New cost structure for June and July:
4 class card – $50
8 class card – $95
12 class card -$135
You can still use your current class cards for new class times. For clients with 60 minute cards, you’ll receive 1 or 2 free additional classes to compensate for difference in time.
Class schedule will change to 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm. 3rd class is by demand. Saturday schedule will be 7am to 7:45am and 8am to 8:45am.
Jen’s 10th Year in Business Celebration BBQ – Mark your calendars for Saturday, July 20th to come and celebrate another year of business with me at my home! It’s also a special year because it’s my 10th year of business! Woo hoo! BBQ is from 4pm to 9pm. More details to come.
Thought for the week: Are You Vitamin Deficient?
The topic of vitamins and minerals is probably not something that you are thinking about every day. However, I think sometimes we are walking around with some annoying symptoms that we just put up with or don’t really take the time to investigate why we have certain symptoms. For example, do you have canker sores that crop up often? How about rough bumps on the backs of your arms in your tricep area? Did you know that canker sores can be caused by being iron or vitamin B deficient? Of course, it can also be a sign of leaky gut too, which is worth investigating the symptoms and/or seeing a good naturopathic doctor. Those rough bumps on the backs of your arms can be caused from a lack in vitamin A and C.
If you are eating a wide spectrum of colorful fruits and vegetables and are limiting your intake of processed foods, then you are probably doing a good job with your micronutrients. However, we are all made uniquely and sometimes we need to tweak our intake of certain vitamins and minerals if we are showing signs of deficiency.
Thankfully, you can do some of the homework on your own without having to schedule an appointment with a nutritionist right away. I have attached an article with some common symptoms relating to vitamin deficiencies. If you have any of these symptoms, try experimenting with your diet and start eating more of the foods that have the vitamin you are deficient in.
If symptoms don’t improve after a few weeks, then it’s time to book an appointment with a RD or nutritionist who can order blood work and determine exactly what’s missing from your diet.
The bottom line is the more fruits and veggies that you can eat or drink every day, the healthier and better you are going to look and feel from the inside out.
A well-balanced and nutritious diet has many benefits.
On the other hand, a diet lacking in nutrients may cause a variety of unpleasant symptoms.
These symptoms are your body’s way of communicating potential vitamin and mineral deficiencies. Recognizing them can help you adjust your diet accordingly.
This article reviews the 8 most common signs of vitamin and mineral deficiencies and how to fix them.
1. Brittle Hair and Nails
A variety of factors may cause brittle hair and nails. One of them is a lack of biotin.
Biotin, also known as vitamin B7, helps the body convert food into energy. A deficiency in biotin is very rare, but when it does occur, brittle, thinning or splitting hair and nails are some of the most noticeable symptoms.
Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps and tingling in the hands and feet (1).
Pregnant women, heavy smokers or drinkers and people with digestive disorders like leaky gut syndrome and Crohn’s disease are most at risk of developing a biotin deficiency.
Also, the prolonged use of antibiotics and some anti-seizure medications are risk factors (2 Trusted Source).
Summary Biotin is a B vitamin involved in many body functions. It plays an important role in the strengthening of hair and nails. A deficiency in this vitamin is generally rare but may occur in certain cases.
2. Mouth Ulcers or Cracks in the Corners of the Mouth
Lesions in and around the mouth may partly be linked to an insufficient intake of certain vitamins or minerals.
For instance, mouth ulcers, also commonly referred to as canker sores, are often the result of deficiencies in iron or B vitamins.
One small study notes that patients suffering from mouth ulcers appear to be twice as likely to have low iron levels (10 Trusted Source).
In another small study, around 28% of patients with mouth ulcers had deficiencies in thiamin (vitamin B1), riboflavin (vitamin B2) and pyridoxine (vitamin B6) (11 Trusted Source).
Angular cheilitis, a condition that causes the corners of the mouth to crack, split or bleed, can be caused by excess salivation or dehydration. However, it may also be caused by an insufficient intake of iron and B vitamins, particularly riboflavin (10 Trusted Source, 11 Trusted Source, 12 Trusted Source, 13).
Foods rich in iron include poultry, meat, fish, legumes, dark leafy greens, nuts, seeds and whole grains (14).
Good sources of thiamin, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts and seeds (15, 16, 17).
If you experience these symptoms, try adding the foods above to your diet to see if your symptoms improve.
Summary People with mouth ulcers or cracks at the corners of the mouth may want to try consuming more foods rich in thiamin, riboflavin, pyridoxine and iron to alleviate symptoms.
3. Bleeding Gums
Sometimes a rough tooth brushing technique is at the root of bleeding gums, but a diet lacking in vitamin C can also be to blame.
Vitamin C plays important roles in wound healing, immunity and even acts as an antioxidant, helping prevent cell damage.
Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables. That said, many people fail to eat enough fruits and vegetables each day.
This may explain why studies performing routine screenings of healthy populations estimate low vitamin C levels in 13–30% of the population, with 5–17% of people being deficient (21).
Consuming very little vitamin C through the diet for long periods of time can bring on symptoms of deficiency, including bleeding gums and even tooth loss (21, 22, 23 Trusted Source).
Another serious consequence of severe vitamin C deficiency is scurvy, which depresses the immune system, weakens muscles and bones and makes people feel fatigued and lethargic (24).
Other common signs of vitamin C deficiency include easy bruising, slow wound healing, dry scaly skin and frequent nosebleeds (22, 24).
Make sure to consume sufficient amounts of vitamin C by eating at least 2 pieces of fruit and 3–4 portions of vegetables each day.
Summary People who eat few fresh fruits and vegetables may develop a deficiency in vitamin C. This can lead to unpleasant symptoms like bleeding gums, a weakened immune system and, in severe cases, tooth loss and scurvy.
4. Poor Night Vision and White Growths on the Eyes
A nutrient-poor diet can sometimes cause vision problems.
For instance, low intakes of vitamin A are often linked to a condition known as night blindness, which reduces people’s ability to see in low light or darkness.
That’s because vitamin A is necessary to produce rhodopsin, a pigment found in the retinas of the eyes that helps you see at night.
When left untreated, night blindness can progress to xerophthalmia, a condition that can damage the cornea and ultimately lead to blindness (25 Trusted Source).
Another early symptom of xerophthalmia is Bitot’s spots, which are slightly elevated, foamy, white growths that occur on the conjunctiva or white part of the eyes.
The growths can be removed to a certain extent but only fully disappear once the vitamin A deficiency is treated (26 Trusted Source).
Luckily, vitamin A deficiency is rare in developed countries. Those who suspect their vitamin A intake to be insufficient can try eating more vitamin A-rich foods, such as organ meats, dairy, eggs, fish, dark leafy greens and yellow-orange colored vegetables (27).
Unless diagnosed with a deficiency, most people should avoid taking vitamin A supplements. That’s because vitamin A is a fat-soluble vitamin, which, when consumed in excess, can accumulate in the body’s fat stores and become toxic.
Symptoms of vitamin A toxicity can be serious and range from nausea and headaches to skin irritation, joint and bone pain and, in severe cases, even coma or death (28).
Summary Low vitamin A intake may cause poor night vision or growths on the white part of the eyes. Adding more vitamin A-rich foods to your diet can help you avoid or reduce these symptoms.
5. Scaly Patches and Dandruff
Seborrheic dermatitis (SB) and dandruff are part of the same group of skin disorders that affects the oil-producing areas of your body.
Both involve itchy, flaking skin. Dandruff is mostly restricted to the scalp, whereas seborrheic dermatitis can also appear on the face, upper chest, armpits and groin.
The likelihood of these skin disorders is highest within the first three months of life, during puberty and in mid-adulthood.
Studies show that both conditions are also very common. Up to 42% of infants and 50% of adults may suffer from dandruff or seborrheic dermatitis at one point or another (29 Trusted Source, 30 Trusted Source).
Dandruff and seborrheic dermatitis may be caused by many factors, with a nutrient-poor diet being one of them. For instance, low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2) and pyridoxine (vitamin B6) may each play a role (13, 29 Trusted Source, 31).
The exact link between a nutrient-poor diet and these skin conditions is not fully understood. However, people suffering from dandruff or seborrheic dermatitis might want to consume more of these nutrients.
Foods rich in niacin, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts and seeds (15, 16, 17).
Seafood, meat, legumes, dairy, nuts and whole grains are all good sources of zinc (32).
Summary Stubborn dandruff and scaly patches on the scalp, eyebrows, ears, eyelids and chest may be caused by low intake of zinc, niacin, riboflavin and pyridoxine. Adding these nutrients to the diet may help reduce symptoms.
6. Hair Loss
Hair loss is a very common symptom. In fact, up to 50% of men and women report suffering from hair loss by the time they reach 50 years of age (33 Trusted Source).
A diet rich in the following nutrients may help prevent or slow down hair loss (34 Trusted Source).
Zinc: This mineral is essential for protein synthesis and cell division, two processes needed for hair growth. As such, hair loss may develop from a zinc deficiency (38 Trusted Source, 39 Trusted Source, 40).
Linoleic acid (LA) and alpha-linolenic acid (ALA): These essential fatty acids are required for hair growth and maintenance (34 Trusted Source).
Niacin (vitamin B3): This vitamin is necessary for keeping hair healthy. Alopecia, a condition in which hair falls out in small patches, is one possible symptom of niacin deficiency (41 Trusted Source, 42 Trusted Source).
Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds and whole grains are good sources of iron and zinc.
Niacin-rich foods include meat, fish, dairy, whole grains, legumes, nuts, seeds and leafy greens. These foods are also rich in biotin, which is also found in egg yolks and organ meat.
Leafy vegetables, nuts, whole grains and vegetable oils are rich in LA, while walnuts, flaxseeds, chia seeds and soy nuts are rich in ALA.
Many supplements are marketed for preventing hair loss. Many of them contain a combination of the nutrients above, in addition to several others.
These supplements appear to boost hair growth and reduce hair loss in people with documented deficiencies in the aforementioned nutrients. However, there is very limited research on the benefits of such supplements in the absence of a deficiency.
It’s also worth noting that taking vitamin and mineral supplements in the absence of a deficiency may actually worsen hair loss, rather than help it (44 Trusted Source).
For instance, excess selenium and vitamin A, two nutrients often added to hair growth supplements, have both been linked to hair loss (34 Trusted Source).
Unless your healthcare provider confirms a deficiency, it’s best to opt for diets rich in these nutrients, rather than supplements.
Summary The vitamins and minerals mentioned above are needed for hair growth, so diets rich in them may help prevent hair loss. However, the use of supplements, except in the case of a deficiency, may cause more harm than good.
7. Red or White Bumps on Skin
Some people suffer from keratosis pilaris, a condition that causes goosebump-like bumps to appear on the cheeks, arms, thighs or buttocks. These little bumps may also be accompanied by corkscrew or ingrown hairs.
Keratosis pilaris often appears in childhood and naturally disappears in adulthood.
The cause of these little bumps is still not fully understood, but they may appear when too much keratin is produced in hair follicles. This produces elevated bumps on the skin, which can appear either red or white (45 Trusted Source).
Keratosis pilaris may have a genetic component, meaning that a person is more likely to have it if a family member has it. That said, it has also been observed in people with diets low in vitamins A and C (22, 28).
Thus, in addition to traditional treatments with medicated creams, people with this condition may consider adding foods rich in vitamins A and C to their diet.
These include organ meats, dairy, eggs, fish, dark leafy greens, yellow-orange colored vegetables and fruit (24, 27).
Summary Inadequate intake of vitamins A and C may be linked to keratosis pilaris, a condition that leads to the appearance of red or white bumps on the skin.
8. Restless Leg Syndrome
Restless leg syndrome (RLS), also known as Willis-Ekbom disease, is a nerve condition that causes unpleasant or uncomfortable sensations in the legs, as well as an irresistible urge to move them (46).
According to the National Institute of Neurological Disorders and Stroke, RLS affects up to 10% of Americans, with women twice as likely to experience the condition. For most people, the urge to move seems to intensify when they’re relaxing or trying to sleep.
The exact causes of RLS are not fully understood. However, there appears to be a link between symptoms of RLS and a person’s blood iron levels.
Since higher iron intakes appear to reduce symptoms, increasing the intake of iron-rich foods, such as meat, poultry, fish, legumes, dark leafy greens, nuts, seeds and whole grains, may also be beneficial (14).
Extremely high iron levels can even be fatal in some cases, so it’s best to always consult your healthcare professional before taking supplements (57 Trusted Source).
Some evidence also suggests that magnesium insufficiency may play a role in restless leg syndrome (58 Trusted Source).
Summary Restless leg syndrome is often linked to low iron levels. Those with this condition may want to increase their intake of iron-rich foods and discuss supplementation with their healthcare professional.
The Bottom Line
A diet that provides too little vitamins and minerals can cause the appearance of several symptoms, some of which are more common than others.
Often, increasing your intake of foods rich in the appropriate vitamins and minerals can help resolve or greatly reduce your symptoms.