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Do the dark rainy days of winter in Seattle have you feeling sluggish?

The reason is, we are solar powered. Yes it’s true. The scientific/medical community is finally getting on board with what nutritionists have known for a long time. WE NEED SUNSHINE. This is not because we are plants, it’s because the sunlight activates critical chemicals in our skin that affect our metabolism. This chemical is known as Vitamin D. In fact, 30 minutes exposure to the whole body in a tropical location produces about 20,000 units of Vitamin D. With our lifestyles keeping us mostly indoors during peak sun times and the use of sunscreen, we clearly are at risk for a deficiency of Vitamin D throughout the year.

How big is the low Vitamin D issue?

 It is huge! Anyone living north of a line that goes across North America through Los Angeles, Phoenix and St. Louis does not make enough Vitamin D from November through February at least. If you live in Canada, the issue is extended from September through March.

The following is excerpted from one of the current studies:

African-Americans, the elderly, and the obese face added risk. Because melanin in the skin acts as an effective and ever-present sunscreen, dark-skinned people need much longer UVB exposure times to generate the same 25(OH)D stores as fair-skinned individuals. (46) The elderly make much less vitamin D than 20-year-olds after exposure to the same amount of sunlight. (47) Body fat absorbs vitamin D, thus obesity is a major risk factor for deficiency, with obese African-Americans at an even higher risk. (48) Anyone who works indoors, lives at higher latitudes, wears excessive clothing, regularly uses sunblock, is dark-skinned, obese, aged, or who consciously avoids the sun is at high risk for vitamin D deficiency.

What happens if we do not get enough Vitamin D?

The list is long. Every cell in the body is affected. To begin, “D” is essential for helping our bodies absorb calcium and send it to the bones. “D” is also vital in improving balance and muscle strength. Chronic inflammation is reduced by having adequate Vitamin D in the system. Harvard University researchers found that Vitamin D also reduces tumor growth.

Insulin regulation and diabetes are possibly affected by adequate amounts of “D”. The immune system is clearly affected by Vitamin D. Syndromes of Type 1 Diabetes, Multiple Sclerosis, Rheumatoid Arthritis and Osteo Arthritis are in the class of auto-immune conditions helped by this essential fat-soluble vitamin. Researchers estimate that our current systemic levels of Vitamin D are about 10-15% of the levels in our ancestors.

How much is enough?

This varies to some degree. Most dietary supplements provide 400 IU at suggested intake levels. Compare this with sun exposure at 10,000 -30,000 IU per day. Unfortunately, our dietary sources are inadequate in the winter. How much is needed is not as much of a mystery any more. When supplemental Vitamin D is added to the diet, recent studies indicate the intake amount should be in the range of 1,000 – 4,000 IU daily. There is a simple blood test to determine existing levels and to monitor increased intake. Toxicity is rare and not fatal and simply stopping supplementation is the antidote.

We attempt to supplement Vitamin D by consuming dairy products that have been fortified. However, due to many of us restricting whole milk and fat containing dairy, we lose a common channel of delivery.

Another common source for dietary Vitamin D is Cod Liver Oil. However, this is not recommended for increased intake of Vitamin D because another component of Cod Liver Oil is Vitamin A. We do know that too much Vitamin A is not good. For this reason, I have some alternatives. It is quite easy to add 4,000 IU of Vitamin D into your diet every day with just two drops of liquid Vitamin D that I recommend as a necessary adjunct to every health improvement program.

If you’d like to get more information on Vitamin D supplementation or need nutritional advice, please feel free to contact us.

Carrying extra weight as fat mass contributes to an overall decline in the body’s ability to prevent disease naturally. The rise of diabetes and its related costs to the healthcare system are just scary. As a part of the animal kingdom, homo sapiens were never designed to consume food the way we do or treat our bodies this way.

There is general agreement in the healthcare field that the first line of defense against diabetes and obesity is diet and exercise. So simple, yet so well ignored. There is no magic pill, surgery, miracle diet, you name it panacea. What works are following a few simple practices that in time will add years to your life and life to your years.

Step #1
Get moving! We are mechanically designed to move, not sit. Many experiments done at notable institutions have concluded that our bodies need a minimum of 40 to 60 minutes of physical exertion every day to burn the calories we consume and build lean muscle mass. Exercise enough to break a sweat every day.

Step #2
Eat a low-calorie, low fat diverse diet. Our convenience oriented dietary habits have not served us and actually have taken money from our wallets. You are not getting what you pay for with processed foods. Our diets are best created from fresh raw vegetables (preferably organic), lean proteins and whole grains generally. The more handling your food has received before you eat it, the less value it is to the body. Better than half of your intake should be in the form of vegetables and whole grains, 20 – 25% protein, 15-20% fat and the balance from other carbohydrates.

Step #3
Eat breakfast every day. Consume the bulk of your calories before mid afternoon. One way to express this is: “eat like a king during the day and a pauper by night”. Grazing throughout the day will serve your body and energy balance better than loading up on three a day.

Step #4
Maintain a consistent eating pattern during the week and on weekends. The statistics show that it is easier to keep weight off when a healthy pattern is followed. This means stay the course even on holidays and vacations.

Step #5
Monitor your progress. Rather than watch weight alone, look at how your clothes fit. Occasionally, measure your waist, hips and chest along with weight. As you change your body composition to more lean mass, the weight will not decline as much as you will notice significant inch loss and loose clothes.

Step #6
Catch a problem early. If you slip on your plan, recognize it and take action to correct the error quickly. The longer you go off-plan, the harder it will be to correct. An analogy for this is like driving your car in an unfamiliar city while reading a road map. For some reason (distraction) a turn is made and you are off the map. Unless you take action to get back on course, it is highly likely that you could get lost and not get to your intended destination. It is so much easier to correct problems early, instead of waiting for them to become overwhelming.

These are all simple actions that you can take to improve your health and body image. An important aspect of success with these steps is defining the ideal food intake based on your body needs and type. If you are interested in a personal consultation, visit our website.