I thought I would repost this as it’s the time of year to start supplementing your sunshine!
Vitamin D – Why?
Last winter I was lucky enough to have a week in Barbados, This year I will need to supplement this important nutrient. I use a mouth spray as it tastes great, is good value and very easy to use. In the UK we are too far north on planet Earth to get enough UVB from the sun for at least half the year to make enough Vitamin D – even though your body will make it from just a few minutes of sunshine on your skin, you need to actually expose it.
Many of us avoid the sun for fear of ageing and so use moisturisers and make-up with sun screens that we lack this essential element in our diets.
Unless you are VERY fair – a red head, with many moles – your chance of skin cancer is very low. Your beautician will want you to buy everything with a sunscreen in it – but they aren’t thinking about your overall health – just your appearance!
NOTE: may help (can’t hurt) with weight loss!
Treating conditions that cause weak and painful bones (osteomalacia).
Low levels of phosphate in the blood (familial hypophosphatemia).
Low levels of phosphate in the blood due to a disease called Fanconi syndrome.
Psoriasis (with a specialized prescription-only form of vitamin D).
Low blood calcium levels because of a low parathyroid thyroid hormone levels.
Helping prevent low calcium and bone loss (renal osteodystrophy) in people with kidney failure.
Vitamin D deficiency.
Likely Effective for:
Treating osteoporosis (weak bones). Taking a specific form of vitamin D called cholecalciferol (vitamin D3) along with calcium seems to help prevent bone loss and bone breaks.
Preventing falls in older people. Researchers noticed that people who don’t have enough vitamin D tend to fall more often than other people. They found that taking a vitamin D supplement reduces the risk of falling by up to 22%. Higher doses of vitamin D are more effective than lower doses. One study found that taking 800 IU of vitamin D reduced the risk of falling, but lower doses didn’t.
Also, vitamin D, in combination with calcium, but not calcium alone, may prevent falls by decreasing body sway and blood pressure. This combination prevents more falls in women than men.
Reducing bone loss in people taking drugs called corticosteroids.
Possibly Effective for:
Reducing the risk of multiple sclerosis (MS). Studies show taking vitamin D seems to reduce women’s risk of getting MS by up to 40%. Taking at least 400 IU per day, the amount typically found in a multivitamin supplement, seems to work the best.
Preventing cancer. Some research shows that people who take a high-dose vitamin D supplement plus calcium might have a lower chance of developing cancer of any type.
Weight loss. Women taking calcium plus vitamin D are more likely to lose weight and maintain their weight. But this benefit is mainly in women who didn’t get enough calcium before they started taking supplements.
Respiratory infections. Clinical research in school aged children shows that taking a vitamin D supplement during winter might reduce the chance of getting seasonal flu. Other research suggests that taking a vitamin D supplement might reduce the chance of an asthma attack triggered by a cold or other respiratory infection. Some additional research suggests that children with low levels of vitamin D have a higher chance of getting a respiratory infection such as the common cold or flu.
Reducing the risk of rheumatoid arthritis in older women.
Reducing bone loss in women with a condition called hyperparathyroidism.
Preventing tooth loss in the elderly.
The following doses have been studied in scientific research:
For preventing osteoporosis and fractures: 400-1000 IU per day has been used for older adults. Some experts recommended higher doses of 1000-2000 IU daily.
For preventing falls: 800-1000 IU/day has been used in combination with calcium 1000-1200 mg/day.
For preventing multiple sclerosis (MS): long-term consumption of at least 400 IU per day, mainly in the form of a multivitamin supplement, has been used.
For preventing all cancer types: calcium 1400-1500 mg/day plus vitamin D3 (cholecalciferol) 1100 IU/day in postmenopausal women has been used.
For muscle pain caused by medications called “statins”: vitamin D2 (ergocalciferol) or vitamin D3 (cholecalciferol) 50,000 units once a week or 400 IU daily.
For preventing the flu: vitamin D (cholecalciferol) 1200 IU daily.
Most vitamin supplements contain only 400 IU (10 mcg) vitamin D.
The Institute of Medicine publishes recommended daily allowance (RDA), which is an estimate of the amount of vitamin D that meets the needs of most people in the population. The current RDA was set in 2010. The RDA varies based on age as follows: 1-70 years of age, 600 IU daily; 71 years and older, 800 IU daily; pregnant and lactating women, 600 IU daily. For infants ages 0-12 months, an adequate intake (AI) level of 400 IU is recommended.
Some organizations are recommending higher amounts. In 2008, the American Academy of Pediatrics increased the recommended minimum daily intake of vitamin D to 400 IU daily for all infants and children, including adolescents. Parents should not use vitamin D liquids dosed as 400 IU/drop. Giving one dropperful or mL by mistake can deliver 10,000 IU/day. The US Food and Drug Administration (FDA) will force companies to provide no more than 400 IU per dropperful in the future.
The National Osteoporosis Foundation recommends vitamin D 400 IU to 800 IU daily for adults under age 50, and 800 IU to 1000 IU daily for older adults.
The North American Menopause Society recommends 700 IU to 800 IU daily for women at risk of deficiency due to low sun (e.g., homebound, northern latitude) exposure.
Guidelines from the Osteoporosis Society of Canada recommend vitamin D 400 IU per day for people up to age 50, and 800 IU per day for people over 50. Osteoporosis Canada now recommends 400-1000 IU daily for adults under the age of 50 years and 800-2000 IU daily for adults over the age of 50 years.
The Canadian Cancer Society recommends 1000 IU/day during the fall and winter for adults in Canada. For those with a higher risk of having low vitamin D levels, this dose should be taken year round. This includes people who have dark skin, usually wear clothing that covers most of their skin, and people who are older or who don’t go outside often.
Many experts now recommend using vitamin D supplements containing cholecalciferol in order to meet these intake levels. This seems to be more potent than another form of vitamin D called ergocalciferol.
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Following discussions with 3 clients over the last week I thought I should remind you all…
I’ve asked about supplementing Iodine when you are already on Thyroid meds – I’m assured that you will not cause any problems!
Iodine should you supplement it?
I think Lugols Iodine is brill…
Are you always cold, never sweat, fuzzy thinking, underactive thyroid, moody, PMT, tender boobs, the list goes on and on- give ur Hormones a boost & FEEL GREAT!
You can source it on the web, in tablet or liquid form. I prefer the liquid as it’s so easy to take, in a little water, added to a shake or mixed into any other cold liquid food.
We need Iodine to allow our glands to function well. When your glands function properly they will be able to do what your hormones tell them to.
So, instead of sending more and more messages with no effect, your receptors will wake up, listen and act to make you feel great!
Modern food production methods have stripped vitamin and mineral content from our soils, many processed foods like modern bread, milk and salt no longer provide the iodine we all need.
Recent studies in the UK have recommended that all young girls are given a supplementary source of iodine, vitamin D and Folic acid to ensure the health of the next generation, their children ! Most young children are seriously deficient and everything from development to brain activity is effected when Iodine is missing.
Try a google search, there is lots of ‘proper’ science to give you more info! I’m sold…. It’s a really cheap experiment as you only need a drop or two each day to get you started. Anecdotally, my clients report better, more reliable and less painful periods, relief of PMT symptoms and hot flushes, clear thinking and improved thyroid function.
Give your Hormones a boost and FEEL GREAT!
Improve your health by adding more Essential Fatty Acids.
The hint is in the name – essential – so you know you must eat them, as your body can’t make them for you. So, what are they?
You will find them in oily fish, nuts, seeds and of course in bottles at your supplement store.
I think this is the easiest way to improve your health. If you google fish oils and almost any disease you can think of, you will see study after study showing improvements in symptoms and apparent cures.
In terms of fat loss I know that if you fake an appropriate daily dose you will reduce your own body fat stores. Skin and digestive tracks will be soothed as will joint inflammation.
But, which fish oil should you choose? Cod liver oil is better than no oil, Fish oil better than liver oil, Krill oil better still.
If your fish oil capsules give you fishy burps, or are very cheap – consider how they are made and where the fish have come from. You may discover that they are contaminated with growth hormone, heavy metals and more.
Ideally you want oils from fish caught in the open ocean, preferably a cold ocean. So, focus on quality and value rather just on cost.
Eat Better, Feel Better
Fish Oils – How Much and Which One?
A: Our general recommendations are to aim for around 2-4 grams of EPA/DHA per day. However, if you eat lots of wild-caught salmon, grass-fed beef and other natural sources of omega-3 fatty acids, and generally avoid sources of omega-6 (like vegetable oils, factory-farmed meat, nuts and seeds), you may not need any fish oil supplementation at all.
Q. When should I increase the dosage?
A. If you’re diet isn’t too good, you’re overweight, you’re recovering from injury or illness then increase the factor in your calculation.
Q. What is the dosage calculator?
A. Generally we recommend you take between 0.5 – 1g EHA & DHA per every 10lbs of body weight. So, if you’re (an overweight) 200lbs you would need 20 X 0.75g in even amounts with food through each day.
Q: Are there any contraindications for taking fish oil?
A: Because fish oil capsules have an effect on reducing the stickiness of platelets, it is recommended that if you have any of the following conditions, that you see your physician to discuss whether you should take fish oil capsules:
-You have a bleeding tendency
-You are on blood thinning medications
-You are about to have surgery
Of course, before starting any new medication or supplement, it is always a smart idea to consult your physician, right?
A: Hear us clearly – you can’t fish oil your way out of poor dietary choices, lack of sleep, over-training or any combination of the above. It’s of the utmost important that you get your dietary and lifestyle house in order! More fish oil is not better – and in some instances, can do more harm than good. So make better food choices, get to bed earlier, allow yourself more time to rest and recover and do your best to minimize stress – and don’t rely on any pill or supplement to fix your stuff.
Q: Where do Omega-3 fatty acids come from?
A: Omega-3 fatty acids are found in the green leaves of plants, like grass, phytoplankton, algae and seaweed. This is the food that OUR food is designed to eat, which makes grass-fed beef, pastured organic eggs, and most importantly, certain types of fish (wild-caught fish and fish lower on the food chain, like herring, anchovy, sardine and mackerel) are good, natural sources of omega-3′s. Unfortunately, due to poor meat quality, and over-consumption of fast foods, processed foods, and vegetable oils, most of our diets are lacking in these essential fatty acids (and overly rich in pro-inflammatory omega-6 fatty acids).
Q: Why do I need EPA and DHA?
A: You only need a quick web search for this one, because there is a wealth of information on this subject. Fish oil is not a magic bullet, but there are an infinite number of well-documented benefits for a whole host of lifestyle diseases and conditions. The short answer is that EPA and DHA are specific types of polyunsatured omega-3 fatty acids. Your body cannot produce these fatty acids – you must get them from the food you eat, or via supplementation. EPA and DHA are natural anti-inflammatory agents, and as such, play a role in brain health, heart health, protection against cancer, Alzheimer’s and depression, improvement of skin conditions like psoriasis and acne, fetal brain development, inflammatory bowel disorders, and arthritis, to name a few.
Our typical diets are rich in another type of pro-inflammatory polyunsaturated fatty acid called omega-6. When our dietary intake of omega-6′s far exceeds our intake of omega-3′s, our bodies experience a wide range of negative consequences, all with the underlying cause of increased systemic inflammation. Minimizing dietary intake of omega-6 fatty acids, and supplementing your intake of omega-3 fatty acids, helps to reduce inflammation, and the wide range of downstream effects.
Q: Is there an ideal EPA to DHA ratio?
A: This isn’t particularly important – but a supplement in the general neighborhood of 1:1 would be a good find. DHA converts to EPA easier than vice versa, so if you had to choose, choose a high-DHA oil.
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Supplement 1. Krill or Fish Oils
You’ve probably heard that fish oils are BRILLIANT! But how much should you take?
If you follow my blog, you’ll know that I think these are best calculated in relation to your actual body statistics, your scale weight, your lean mass or sometimes your body fat.
Fish Oil Supplements
I suggest at least 1 gram per % body fat.
So if you have 15% bodyfat, you will consume 15 grams a day. If you have 25% bodyfat, you’ll consume 25 grams a day (spread evenly through meals).
This is to saturate the cell membrane and if you want to understand the biochemistry behind it’s effectiveness, there is piles of research on PubMed.
However, only do that for the first 2 weeks (preparation phase) and then we cut the dose in 1/2 and that is where you’ll stay (of course individual differences/responses must be factored in) but that’s the general formula.
The key is to use a product high in EPA and DHA (very hard to find) so get Krill Oil or another quality Fish oil – definitely not Cod Live oil. Generally you get what you pay for – if you get fishy burps – it’s NOT a quality oil!
If you are local to me and you want a full body analysis with me it takes only a few minutes and I then send your results and recommendations on to you.
If you’re still not sure about Fish Oils, just google the benefits – there’s very few aspects of a healthy body and mind that fish oils don’t support.
Tomorrow we look at your cheat day, because you will never stick to a plan that bans all your favourite foods! Plus, after a few days of calorie restriction your fat loss hormones take a dive, so you NEED to refeed to boost them.
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Eat a variety of veggies for a healthier you
The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables each and every day.
The story is much the same in Australia.
When you first hear that you might think, hang-on, what happened to 5A Day? If you read papers about Nutrition you will notice that ideally you will eat more than 5 and some reports say 9 portions a day.
When you take into account how much a serving really is, it is actually quite easy to get nine servings of fruits and vegetables per day.
For instance, the recommended daily amount actually equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how easy it is to find fresh, in season, produce it becomes much easier to reach this daily goal.
Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every colour of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet.
When shopping for fruits and vegetables, it is important to choose a variety of colours. This is for more than purely artistic reasons. Different colour fruits and vegetables have different types of nutrients, and choosing various colours will help ensure you have the vitamins and minerals you need each and every day.
Finding new recipes is another great way to ensure you get nine daily servings of fruits. Everyone likes to try out new recipes, and they may provide the impetus you need to keep going.
New recipes also provide you opportunities to try new and unusual fruits and vegetables. For instance, everyone has eaten oranges, but have you tried kiwi or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition possible.
Many think a daily vitamin supplement/is the same? Actually, nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements, plus fibre and water, that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.
In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping vitamin pills every day.
So don’t give up – get your five to nine servings of fruits and vegetables every day. It may seem like a lot, but you can meet this quite reasonable goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals.
Veggies in your eggs for breakfast, fruit and veggie snacks mid-morning and afternoon, a huge bouncy salad with lean protein for lunch then a new and exciting recipe for your main meal with lots of colourful veggies and a different free-range/wild protein source in the evening.
Go On – Get Your 9 A Day
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