Monthly Archives: July 2013

Pain Free Muscles Through Foam Rolling Techniques

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Antioxidant Power Pops

What appeals to me most about this summertime snack solution is in the colorful and fun presentation, equally cooling and delicious! It’s packed with protein, fiber, antioxidants, and also high in Omega-3‘s; well known for their anti-inflammatory properties. Sit back, relax in the breeze and share them with the little ones.

Antioxidant Power Pops

Makes about 8 pops

NUTRITION PROFILE CAL-48/PRO-5/CARB-4/FAT-1 SAT-0/
CHO-0/SOD-9/FIB-2
PERCENT CALORIES FROM PRO-41%/CARB-33%/FAT-26%

From my book, BITE ME! Change Your Life One Bite at a Time Antioxidant Protein Smoothie

Ingredients:

1 c Organic Nonfat Milk or Almond Milk

1 Scoop Vanilla Whey Protein Powder

1 c Fresh or Frozen Organic Berries, such as raspberries, blueberries, strawberries, marionberries (or a mix!)

6 Raw Almonds

1 T Flaxseed Meal

Instructions:
Blend with about six ice cubes, a few at a time, in blender for desired
consistency. Pour into colorful popsicle molds and freeze.

Multivitamins–Too Much of a Good Thing?

Taking a multivitamin every morning stems from a concerted effort by people to be healthier and keep their bodies in peak condition. What most people don’t know, however, is which micronutrients on that list on the bottle are putting them at risk due to toxicity–called Hypervitaminosis–and can result in issues such as liver failure, migraines, anemia, birth defects, and a host of others due to higher than needed levels of any particular vitamin. Vitamins A, D, E and K are considered “fat soluble” and are stored in your body whereas water-soluble vitamins have less potential for over-dosing as they are more easily flushed from your system, such as Vitamin C for example. Following the RDA or “Recommended Daily Allowance” amount for each vitamin, as well as getting lab work to check for deficiencies, is essential.

Some, but not all, vitamins have a UL or “Upper intake level”. These are the vitamins that, in large doses, can create the problems listed above, including a host of others. These “mega-doses” are benign with most vitamins, but the list below breaks down each potentially toxic vitamin and its mega dose side effect:

Vitamin Toxicity Symptoms

The difficult part is finding a multivitamin that will keep these toxic vitamins at the RDA and supply your body with the necessary nutrients where you may be deficient. For example, the UL of Niacin is about 35 mg. A certain popular vitamin touts 40 mg. Taking this vitamin daily has the potential to be dangerous because of its cumulative effect over time.

It’s common to grab vitamins off of the shelf without doing the research. Be sure to bring a list of RDA and UL amounts for the vitamins above when you go to buy a multi and enlist your doctor’s help to prescribe appropriate doses if you are deficient; it just might save you a lot of trouble, and at the risk of being overly dramatic, perhaps even save your life.

• Link to RDA and DRI (Dietary Recommended Intake) of vitamins:
http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf
• Link to UL of vitamins:
http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/ULs%20for%20Vitamins%20and%20Elements.pdf

References

DRI Tables | Food and Nutrition Information Center. (n.d.). Home | Food and Nutrition Information Center. Retrieved June 11, 2013, from http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables
Insel, P. M., Ross, D., McMahon, K., & Bernstein, M. (2013). Nutrition: My Plate update (4th ed.). Burlington, MA: Jones & Bartlett Learning.
Vitamin Toxicity – definition of Vitamin Toxicity in the Medical dictionary – by the Free Online Medical Dictionary, Thesaurus and Encyclopedia.. (n.d.). Medical Dictionary. Retrieved June 11, 2013, from http://medical-dictionary.thefreedictionary.com/Vitamin+Toxicity

Are You Getting Enough Vitamin D?

Woman in Sun

Although Vitamin D is one of the most well-known of its kind, an astonishing amount of people (about 85%) in the U.S. have a deficiency. This is due to a lack of natural sunlight (or increased sunlight protection), an unbalanced diet, or medical issues that make it difficult to absorb Vitamin D. A deficiency can lead to osteoporosis, rickets (in children), cognitive impairment (in older adults), cancer (it is known to cause 17 different types), kidney disease, and a stunted immune system. It has also been associated with a plethora of illnesses, anywhere from infertility to gout to psoriasis.

Vitamin D is a fat-soluble hormone that aids in Calcium absorption and helps Phosphorous transport itself to epithelial cells. Without vitamin D, the synthesis of Calcium is impossible. It can be made by the body when one’s skin is exposed to sunlight, or it can be ingested through foods or supplements. It is found in foods such as fish (especially swordfish and salmon), cod liver oil, oysters, fortified soymilk, fortified cow milk, fortified boxed cereals, mushrooms, and egg yolk. Too much Vitamin D can also lead to very serious issues. It makes the body absorb too much calcium, which is then deposited into the tissues and results in kidney problems, nausea, vomiting, and dangerous calcium deposits in the lungs and heart.

Both toxicity and deficiency states can also have other troublesome symptoms. People with deficiencies usually suffer from weight gain, chronic pain, joint pain, muscle pain, extreme fatigue, constipation, diarrhea, trouble concentrating, issues with sleep, bladder problems, headaches, and high blood pressure. Toxic levels can leave people feeling confused or nauseated, and constipation, vomiting, dehydration, poor appetite, weight loss, and heart abnormalities are commonplace.

The Recommended Dietary Allowance (RDA) for Vitamin D is about 600 IU (800 IU if over 70 years old), and the most Vitamin D one can absorb safely, or Tolerable Upper Intake Level (UL), has been set at 4,000 IU. Toxicity is normally set at anything above the UL, because the risks greatly increase past that point. As you can see from this 600-4,000 IU range, the optimum level per person is highly variable. One person may need 600 IU to remain in the healthy range, while others may need an extra 50,000 IU per week to stay on the low end of the spectrum.

Managing your sun exposure is important as well. Since most people do not get an adequate amount of Vitamin D, a good rule of thumb is to go out into the midday sun and expose your arms and legs one-third to one-half of the time it takes you to burn. That should be anywhere from 5-30 minutes and should be done two to three times per week.

The bottom line is it is extremely important to monitor your Vitamin D intake. Too little or too much Vitamin D can create permanent, life threatening issues that can affect organs physically and lower the quality of life substantially. Initial blood work will give a starting point for treatment or maintenance, and yearly checkups will help keep a good eye on Vitamin D levels. While only watching your IU intake without blood work is a good idea, that Vitamin D test is crucial to our health. Without it, there is no possible way we can know for sure if we are doing the best we can to stay in good health.

References:
Absorption of Minerals and Metals. (n.d.). arbl.cvmbs.colostate.edu. Retrieved June 7, 2013, from http://www.vivo.colostate.edu/hbooks/pathphys/digestion/smallgut/absorb_minerals.html
Bye, e., & Bisphenol-A. (n.d.). 3 Little-Known, But Crucial, Vitamin D Facts | Small Bites. Small Bites. Retrieved June 7, 2013, from http://smallbites.andybellatti.com/3-little-known-vitamin-d-facts-you-must-know/
Foods highest in Vitamin D . (n.d.). Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com . Retrieved June 28, 2013, from http://nutritiondata.self.com/foods-000102000000000000000-1.html?
Insel, P. M., Ross, D., McMahon, K., & Bernstein, M. (2013). Nutrition: myplate update (4th ed.). Burlington, MA: Jones & Bartlett Learning.
Rubin, A. L., & MD. (n.d.). Vitamin D Overdose: Symptoms and Examples – For Dummies . How-To Help and Videos – For Dummies . Retrieved June 28, 2013, from http://www.dummies.com/how-to/content/vitamin-d-overdose-symptoms-and-examples.html
Symptoms & Diseases Associated With Vitamin D Deficiency. (n.d.). Dr. Frank Lipman: Integrative Doctor, Author, Be Well Cleanse Advocate. Retrieved June 28, 2013, from http://www.drfranklipman.com/symptoms-diseases-associated-with-vitamin-d-deficiency/
Vitamin D Deficiency: Symptoms, Causes, and Health Risks. (n.d.). WebMD – Better information. Better health.. Retrieved June 28, 2013, from http://www.webmd.com/diet/vitamin-d-deficiency
WC, r., J, D., J, E., JM, H., JM, H., MF, H., et al. (n.d.). Vitamin D — Health Professional Fact Sheet. Office of Dietary Supplements (ODS). Retrieved June 28, 2013, from http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/