• Calcium – Is the most prevalent mineral in the body and exists in all bones and teeth. Calcium is also needed for proper blood clotting. The recommended daily allowance (RDA) for an adult is 1,000 mg.
• Iron – Needed for transporting oxygen in red blood cells, for making hemoglobin (part of the red blood cells). RDA is 18 mg a day.
• Potassium – Helps in muscle recuperation, helps in building the nerve system.
• Magnesium – Cell repair, converts food to energy, helps regulate body temperature RDA is 300 mg. a day.
• Omega 3 fatty acids – help in regulating cholesterol and overall heart health. Anti inflammatory, and help in brain function and memory.

Trace minerals are those nutritional minerals that are found in the body only in small amounts but when they are missing, it can cause health problems.

• Chromium – Is supposed to help us process glucose and help in the creation of lean muscles.
• Zinc – Immune system booster, fights viral infections, helps in breaking down foods. RDA – 11 mg. a day.
• Selenium -200 mcg a day. Selenium helps the body fight abnormalities in the form of different cancers.
• Copper – Is needed to help the enzymes with metabolism.
• Iodine – Helps the thyroid gland produce hormones. RDA is150 mcg a day.
• Niacin – Helps control cholesterol and lower triglycerides.
• Psyllium – Fiber. Also good for regulation cholesterol, boosts the effects of statins – Cholesterol lowering drugs.
• Phosphorus – 800 mg a day

Please keep in mind that dietary supplements may cause an allergic reaction in some people, and may interact with other medication you are taking. Since this field of nutritional supplements is not yet fully regulated, results may be different from one brand to another. It is a good idea to tell your doctor which minerals you are planning to take.

That is the main reason, expert believe, the percentage of obese people is so high in the United States. This and the fast food restaurants.

Walking is one of the best aerobic exercises that we can do without it costing us any extra money and taking just a little bit more time. It is a healthier activity than jogging which can be very hard on your knees because of the constant pounding on the pavement.
The recommended duration of walking a person should do per day is measured by about 10,000 steps. You can do it in one session if you like, by hiking or walking for 30-60 minutes, depending on our speed, or you can break it down to small 10-15 minutes increments.

If you use walking as your aerobic exercise you should walk briskly. A good test to see if you are walking in the right speed is to be able to carry on a conversation with little huffing and puffing. If you can sing or whistle while you walk, you are not doing it at the right pace.

Walking can be done everywhere; around the house, in your neighborhood, in the mall, on the way to shopping. All you need is a good pair of walking shoes to protect your back and knees and a bottle of water you can take with you to stay hydrated. You do not need to know more than that – you don’t need to keep a correct posture, you do not need equipment.

Walk to raise your heart rate, to lower your cholesterol, to exercise your lungs and legs. Walk alone or with a friend. You can even do it while you walk your dog. Let him/her sniff his way around at the beginning. When you increase your speed and his bladder is empty, use the way home as your aerobics. Both of you will benefit.

It is so easy and logical, so why don’t we do it more often ?

The speed of the modern world is to blame. We are busier than ever and we try to cut corners to save time to do “more important” things. That is the first thing that needs changing. Slow down and smell the flowers, enjoy the things that you do while you do them. Live in the present instead of constantly thinking about the future.

During strenuous exercise our brain increases the production of serotonin which in turn elevates our mood and helps us stave off hunger and make us lose weight. But how to get yourself motivated to exercise and stick with it?

The first point is to be realistic. Set up goals that are within reach. Do not start with exercising hard and for a long time the first time around. That will only cause pain and discomfort and you will try to avoid it the next time.
Keep a journal of your activity. Writing your progress down will encourage you to keep up because you will see and feel the difference in your appearance and endurance.

Don’t get discouraged if it doesn’t change your body immediately and for crying out loud, don’t give up. Even if you skipped a few days due to overload at work or at home, or due to an illness, pick yourself up and continue. It is not an all or nothing approach. For some who are on medication for example, having high blood pressure and consuming Effexor , it is best to consult your doctor if you are to engage in high exercise activities, just to ensure you are on right track.

When you go to the gym and see all those perfectly toned bodies, don’t compare yourself to them. Some people have turned fitness and exercise into their life mission and main occupation. Let people do what they want as long as you know what is your objective (Just to remind you – to stay healthy…)

Try to have fun. Find an exercise regimen that you really enjoy. That will help you keep it up.
Break your exercises down to short sessions if you can’t do it all at once. Walk to lunch when you can, climb the stairs instead of taking the platform lifts or join a team sport.

Make it easier on yourself. If you are too tired at the end of the day to go to the gym, exercise at home in front of the TV. Sitting on the couch is not considered exercise. You can watch the news while doing sit ups.

Don’t let what happened in the past ruin your present. Even if you hated gym in school, tried to exercise and hurt yourself or got discouraged, try again. If you make it easy and fun you will do it longer.

And the last thing? Pat yourself on the back when you have done it. Feel that you achieved something that is very important to you and will make you live longer and healthier life.