The Importance of Vitamin D in Your Diet

Barrier's Health and Fitness

The Importance of Vitamin D in Your Diet

What is Vitamin D?

Vitamin D (cholecalciferol) is a fat- soluble vitamin. It is produced in the skin by the action of sunlight. It is also, found in animal products.

What is the Function of Vitamin D?

The function of vitamin D is to enhance the absorption of Dietary Calcium; helps to form bones and teeth. It aids the systems that require Calcium: circulatory, nervous, and muscles, and utilize Calcium and Phosphorous in blood and bone building.

What are the Food Sources for Vitamin D?

Food sources: nuts, fortified milk, cheese, butter, margarine, fortified cereal and breads, oily fish, liver, eggs, cod liver oil, dried peas and beans.

What are the Symptoms of Vitamin D Deficiency?

The symptoms of  Vitamin D Deficiency are bone diseases, rickets, caries, decay, and disintegration of bones or teeth.

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The Importance of Vegetables Fruits and…

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“What is the best cardio I can do at the gym?”

The Nutrition Ninja

imagesOne of the most common questions I get asked especially from new clients is “What is the best cardio I can do at the gym?”  The true answer is “The one you’ll actually do!” 

I say that because all too often people have the best intentions to improve their cardiovascular endurance only to quit a few days or weeks later because:

  • They don’t get the results they thought they would or
  • They realize it’s HARD if they do it right or
  • They find it boring

Are there some that I think are better and more effective than others?  Sure, But the truth is even going for a slow walk is better than just sitting on the couch. If you can find something that you enjoy doing and it will keep you motivated to keep going then DO IT!   That said there are some forms of “cardio” that I feel…

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Wild Training day plan

Wild training

Simple, easy to follow advice on how to best plan your day

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This is a general plan you can follow to help you fuel your body effectively and maintain a healthy hormonal balance. Skipping meals or having large gaps between meals will elevate stress hormones that make you store fat around your middle. This plan will also help you maintain your blood sugar so you don’t experience highs and lows of energy, and you will be able to minimise any sugar cravings. You still need to eat good quality, nutrient dense foods, so avoid refined, synthetic foods from packages. If you read a food label and you don’t know what an ingredient is, research it, or don’t eat it. As always minimising the intake of dairy and grains will help you digestive system work more efficiently, which will give you more energy and make it easier to look and feel healthy.

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Dehydration from sitting on a plane ? Yep, it happens. Tips to avoid dehydration on your travels

Nomads Venture >>

It is important to keep our bodies hydrated on a daily basis, but it is particularly important for all of you fellow travelers-explorers-adventurers; we want to make sure our bodies and our wallets are extending to the limit, which is why it’s important to avoid things that cause dehydration especially if you are heading out to the unknown. Sometimes we don’t even know we are dehydrated, dehydration has been to the minimum but it accumulates and when we do realize we are dehydrated we are too late to keep going without rest or medication so learn to listen to your body and needs.

Exploring takes up much of our energy and hence our water level comes down as well, if you’re taking a long hike, a surf class, even if you are just out walking around the city or getting on a plane, our bodies get dehydrated easier because of the ever…

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Back in the Saddle

Trini Mom in D Middle


So my at home fitness plan isn’t going as well as expected. 😦 It wasn’t totally my fault but I admit I was derailed by laziness and end-of the month eating shenanigans which included outings, a wedding reception and my own wedding anniversary which brought its own version of calories, carbs and fat in the form of a guiltless,well-deserved Italian dinner. My mom was measuring me the other day to sew some work clothes and I (secretly) balked when she wrote down the sizings. Not to mention  pair of pants that I haven’t worn in a while left me doing the skinny jeans wiggle to get into. I didn’t need much encouraging to realize that I needed to kick myself into high gear and (finally) haul ass to the gym.

I hate the gym. I hate the grunting and people pretending not to scope you out but who secretly throw glances…

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6 Summer Post-Workout Smoothies and Juices


Candice Kumai
Juice Up
Six post-workout juice and smoothie recipes.

Summer is still in full swing, which means you should be on top of your juice and smoothie game. Candice Kumai, celebrity chef and author of Clean Green Drinks, has rounded up three muscle-building post-workout smoothies, and three cleansing juice recipes to keep you on track. 

1) The Peaches and Green Protein

f you haven’t experienced the wonders of pea protein yet, I suggest you give it a whirl. It delivers 9 grams of protein per serving and takes care of 30% of your daily recommended amount of iron. 


3/4 cups unsweetened almond milk
2 cups baby spinach
1/2 cup kale
1 tablespoon green superfood
1/2 frozen banana
2 cups frozen peaches
1 teaspoon spirulina
4 tablespoons (1 scoop) protein powder


Add ingredients into a blender and blend until smooth.

2) The Green Mango Booster

If you love the…

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