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Simple Ways to Exercise
exercise- yoga

Getting in a total workout isn’t always going to happen, or maybe it’s something you’re not quite ready to commit to. Regardless, it’s important to remember that we need about 30 minutes of physical activity every day to keep us staying healthy. Physical activity increases your heart rate, and can significantly raise HDL (good) cholesterol. Even if you don’t have time for 30 minutes of moderate physical activity, there are easy ways to incorporate some exercise into your every day life that are short, yet highly beneficial. Walking—something you might take for granted, but can easily turn into about 30 minutes of exercise a day. Depending on your stride and pace, walking can build muscles mass. Increased muscle mass leads to increased metabolic rate, which is your body’s ability to burn calories when you’re not moving. This is when you are able to shed pounds faster. We all walk every day, but if you remember to consciously walk faster or longer distances it’s a great way to get in the exercise our body needs. For example, try parking further away from your office building, or next time you go to the store, park in the very back. At work, try to take the stairs instead of the elevator. Depending on how close you live to work, maybe take an extra 15 to 20 minutes to walk to work. However you choose to do it, remember that walking is still a great form of exercise. Another great way to stay active Read More »

The Dreaded Winter Weight—It’s Time to Lose It!
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Winter weight can be as hard to lose as your warm & cozy sweater. But it’s time! During the winter it’s easy to put on an extra few pounds because let’s be honest, who wants to go outside in those conditions? It’s definitely the time of year of curling up and staying in, and maybe add a little weight to your waistline. Get ready to ditch coziness and that comfy sweater for warmer weather and a hot body. Try this workout to get ready for summer! You’ll be glad you did! All you’ll need is some free weights (5 to 15 pounds) and a yoga mat, to start loosing that winter weight. Do 12-15 reps of each exercise 3 times for a total workout about 3-4 times a week. If you’re feeling really determined to look great for summer add 30 minutes of any type of cardio with this workout. Plank Walkout—Get into a crouch position with your hands on the ground, but under your shoulders. Walk with your hands forward and extend the legs, ending in plank position. Slowly reverse the movement and return to the starting position. For this exercise, do as many as you can in one minute, every day for one week to start melting away winter weight. Opposite Arm Raise Sweep—Stand with feet hip-width apart, knees bent, holding a pair of dumbbells. Lean forward about 45 degrees from hips, and extend arms to the floor in line with chest. Without moving your torso, sweep right Read More »

Allergy Fighting Foods
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Allergy season can leave you reaching for over-the-counter remedies, but if you want to prevent the symptoms of common allergies before they start, following the right diet may help. Here are some of the best foods that fight allergy symptoms and keep the sneezes sniffles, and watery eyes away. Purple Foods: Red grapes, blueberries, cherries, and blackberries are all great sources of a unique compound called quercetin. This anthocyanin is what gives these foods their purple colour and protective abilities against allergy symptoms, as an antioxidant. Dairy Products: Ricotta cheese, cottage cheese and yogurt are particularly good sources of an amino acid called N-acetyl cysteine. This protein also acts as an antioxidant to help break up mucus and ease congestion, while also promoting the natural defense system of your body during allergy season. Herbs: Stinging nettle and butterbur leaf are especially helpful for reducing the common allergy symptoms. Stinging nettle works like quercetin, acting as a natural antihistamine and offering anti-inflammatory properties that can help reduce allergy symptoms. Try it as a tea, or in supplement form for natural allergy relief. Butterbur leaf has been shown in clinical studies to be as effective as leading antihistamine drugs in controlling hay fever symptoms.(1) Spices: This yellowish spice is used traditionally in Indian cuisine and adds a warm flavour to foods. The anti-inflammatory and anti-allergy abilities of turmeric are due to the content of a compound in the root spice called curcumin. Studies have shown that consuming 1,200 mg a day of Read More »

How-To Boost Your Mood and Reduce Depression
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Keeping your good mood is essential to maintaining your healthy lifestyle, and your overall health. As a leading cause of disability worldwide, loss of a good mood and depression affects an estimated 350 million people and is a major contributor to the burden of disease. If you are one of the many people who struggles with maintain your good mood, here are a few strategies that can help you stay happy. Exercise: Getting your heart rate up for even 15 minutes a day, can help increase the production of mood boosting chemicals in the brain including norepinephrine and serotonin. Not only that, but getting regular exercise also usually requires that you get outside, get up and get moving! Which can also make you feel good. Mind Body Practices: Mediation, breathing techniques and exercises like yoga or tai chi help to create a sense of mindfulness that may serve as a type of cognitive therapy, or behavioral therapy for a good mood. You won’t just feel better while doing a meditation, or yoga as the benefits of these practices extend beyond the practice into daily life to help reduce stress, hostility and anxiety and improve energy for a better sense of wellbeing, and a good mood. Try a Dietary Supplement: Certain nutrients have been shown to help reduce the common symptoms of depression including mood swings, irritability, difficulty concentrating, fatigue and feelings of hopelessness. Fish oil supplements may be particularly helpful as they contain large amounts of omega-3 essential fatty acids Read More »

Swimming Workouts for Hot Summer Bodies
swimming workout

Swimming workouts are a great way to get your swimsuit body started before the weather gets warm enough to break out bikinis. Who has a body that is perfectly toned with broad shoulders and a small waist all year anyway? If you want that kind of physique, try these workouts used by swimmers to maintain long limbs, broad shoulders and a very toned torso. This full body workout will deliver that sexy & slim swimsuit body for summer! Cardio Swimming is all about cardio. You are constantly moving and you’re going to build your distance as you build your technique. Swimming properly is essential for swimming effectively and for longer periods of time. There are four main types of swimming workouts that you can implement. All of these will sound similar as these types of workouts are a part of most physical exercise, but something different and great about swimming, is that if it’s done properly it’s way less damaging on the body. Sprinting—It requires doing a short distance very quickly. This really builds endurance, and can be quite effective once you’ve been swimming for a while. Intervals— Similar to sprinting, but requires a fast pace followed by a slower pace to allow the body to recover. Repeating this regiment requires the body to work harder as it adjusts to the varying levels of speed. Circuits—Having a routine in swimming is a good idea, but alternating the strokes in the routine is essential for a good workout. It’s also important Read More »

Motivation Tips for Lasting Weight Loss Success
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Motivation is an important part of long-term weight loss management. And while you may be struggling now to achieve your goal weight, studies have shown that over time, it gets easier. Researchers have found that people who successfully maintain their weight loss for 2-5 years increase their changes of long-term success.(1) Start in the Kitchen: While many people think that long hours in the gym equals weight loss, about 80 percent of slimming success really happens in the kitchen. Long-term weight management means making lifestyle changes, not just following fad diets. So to stay motivated, focus on setting simple goals like eating a balanced diet, choosing low-fat options when you can and eating regular meals. Reaching small goals, like choosing an apple over a doughnut can help you stay motivated little by little, until long-term healthy habits stick. Find Inspiration: Professional athletes and figure models don’t get on the covers of magazines without hard work and a commitment to their goals. While you don’t have to look like them, pinning up a few pictures of someone who is inspiring to you may help you stay focused. Choose someone you admire and find out how they reached their goals. This can help you to stay motivated when working out or eating healthy is the last thing on your mind. Make Friends: A Stanford University found that participants who received a phone call about how their progress was going every two weeks increased the amount of exercise they did by about 78% Read More »

The Amazing Avocado: This Week’s Fix Pick
avocado

Avocado isn’t just for making guacamole. Adding avocado to your diet in any variety of ways offers your body the following nutrients to support optimal health. 1. Vitamin C is an antioxidant in avocado commonly used to boost the immune system. But this nutrient offers a wide range of benefits to your health. This nutrient is an important part of collagen production to support sound healing and skin health, along with anti-aging. It is also important to the healthy function of the eyes, and may help reduce the risk of developing cataracts. 2. Vitamin B5, also known as pantothenic acid works to help maintain the healthy function of the adrenal glad to reduce fatigue. It is also essential to cellular energy production, and has been shown to help maintain cholesterol levels already within normal range. 3. Vitamin B6, is another B vitamin used in the body for the production of energy. But Vitamin B6 is also used for brain functioning, synthesizing antibodies that fight infections, maintaining healthy nerve function, a good mood, the production of red blood cells, and the breakdown of proteins. 4. Vitamin E is a powerful antioxidant found in avocado that is used in the body to reduce the damage caused by free radicals. It also boost the functions of a healthy immune system and is essential to cell membranes. This nutrient is also known to help maintain cardiovascular function, as it promotes balanced cholesterol levels, and healthy arteries, along with blood flow. 5. Vitamin K is Read More »

3 Ultimate Leg Workouts
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Legs you can show off at the beach or pool are a must-have for Springtime weather. Try these simple 30-45 minute workouts guaranteed to get your leg muscles looking toned and ready to go for summer! It’s important to schedule two days of concentrating on leg workouts. Like most workouts, it’s important to vary the volume and intensity of the workout in order to maximize muscle growth. Leg Work Out #1 (30-45 minutes at the gym) Tri-Set Lunges: 5 sets of 10 reps (on each leg) with no rest between the reps and 30 seconds of rest between each set Squats: 5 sets of 10 reps with 1 minute of rest between each set Leg Curls: There are a few machines at the gym that help you do this. Try doing 5 sets of 15 reps with no rest between the reps, and a minute of rest between each set After the tri-set move on to six sets of standing calf raises with a weight that you can do at least 20 reps with. There is a machine at the gym that is meant for this. Leg Work Out #2 (30-45 minutes at home) Giant-Set Lunges: 5 sets of 10 reps (on each leg) with no rest between reps Dumbbell Squats: 5 sets of 10 reps with 1 minute of rest between each set Stiff Legged Dead-Lifts: 5 sets of 15 reps with no rest between each rep. One-Legged Dumbbell Standing Calf Raises. Do this by grasping a dumbbell in Read More »

3 Yoga Poses That Fight Fatigue
yoga energy

Yoga is an aerobic exercise that offers an alternative to high-intensity workouts without all the sweat, and post-workout fatigue.  If you are like many people, you simply don’t have the energy to do a workout like that at the end of the day. Yoga is a mind body exercise that works as an alternative to other aerobic exercises, for an energy boost that lasts till bedtime. Here are three poses you can do, even as a beginner to increase energy levels and fight fatigue. Yoga Pose #1 –  Camel Pose – Ustrasana Camel pose is essentially a modified backbend that stretches the entire front of the body. Performed on the knees, this energizing yoga posture is easy to do, even for beginners. As it opens the heart, the gentle stretch of the camel pose allows you to reach back towards your heels allowing the breath to invigorate your entire body. This pose is especially helpful for reducing neck and back pain caused by sedentary lifestyles. Yoga Pose #2 – Chair Pose – Utkatasana A powerful pose performed standing with feet apart and bending down as if sitting in a chair, and arms raised up over the ears, this pose creates a bolt of energy in the body that you can feel through the muscles of the legs, and spine. Often used as a transitional yoga pose, Utkatasana can be practiced on its own to boost strength and stamina. Yoga Pose #3 – Bridge Pose – Setu Bandha Sarvangasana This beginning backbend Read More »

3-Day Detox Menu for Overall Health
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Detox can be a great way to give your digestive system a rest. Working 24 hours a day, 7 days a week to digest foods and beverages that you consume the gastrointestinal system is directly linked to your immune system and is responsible for a good part of your overall health and a feeling of well-being. Maintaining regular digestive and a healthy gut should include a detox period in which you allow this system to rest. But many people don’t know how to properly to a detox diet. Here is a 3-day detox menu to help you give your digestive system a rest: Recipes: Morning Detox Tea 1 green tea bag, 1 slice lemon, 1 tsp, Stevia Breakfast Detox Drink 1 cup water, 1 Tbsp. flax seed , 1 cup raspberries, 1 banana, 1/4 cup spinach, 1 Tbsp. almond butter, 12 tsp. lemon Lunch Detox Drink 1 cup water, 1 Tbsp. flax seed , 1 cup raspberries, 1 banana, 1/4 cup spinach, 1 Tbsp. almond butter, 12 tsp. lemon Dinner Detox Drink 1/2 cup mango, 1 cup blueberries, 1 1/2 cup coconut water, 1 cup kale, 1 Tbsp. lemon, 1/4 avocado, 1/4 tsp. cayenne pepper, 1 Tbsp. flax seeds Detox Bath 2 1/2 cups Epsom salt and 10 drops lavender oil 3-Day Detox Menu: Day 1 Morning Detox Tea 1/2 Multi-Vitamin Lunch Drink 1/2 Multi-Vitamin and Omega-3 Supplement Snack: Favorite Drink Dinner Drink Detox Bath Day 2 Morning Detox Tea Lunch Drink 1/2 Multi-Vitamin and Probiotic Supplement Lunch Drink 1/2 Read More »