Nerd-Out: Vitamin D Report

(For those of you who like to nerd-out on the science behind nutrition, I will be sharing portions of my writings for my Master's of Science in Holistic Nutrition.)

Here's the first one: Vitamin D

Photo by pepifoto/iStock / Getty Images

Photo by pepifoto/iStock / Getty Images

          Vitamin D is something I’d taken for granted until my breast cancer diagnosis four years ago. Growing up in San Diego, California, I mistakenly believed that my long days at the beach, poolside, and soccer fields would provide me enough of that essential vitamin. Moving to Colorado as an adult didn’t change my mindset about it. Living closer to the sun and hiking, camping, skiing, snowboarding, and simply sitting outside on my beautiful backyard deck supplied ample exposure to the sun’s vitamin D-rich rays, or so I thought. It wasn’t until my breast cancer diagnosis four years ago and the subsequent battery of labs, blood tests, and scans, that I discovered I was vitamin D deficient. Thus began this heightened interest in this “sunny” vitamin and a subsequent “dance” of treatments with my traditional oncologist and my naturopathic physician.  

            Known chemically as (cholecalciferol), vitamin D3 can be synthesized on human skin when exposed to ultraviolet B (UVB) radiation from the sun (Higdon & Drake, 2012, p.83). It can also be ingested in food or supplement form in the diet (Higdon & Drake, 2012, p.83). Although not prevalent in many foods, it can be found in liver, salmon, mackerel, sardines, cod-liver oil, and egg yolks, and vitamin D fortified cereals and milk (Smolin & Grosvenor, 2013, p382).  Vitamin D acts like a hormone in that several organs are affected in its metabolism, including the skin, intestine, bone, and kidneys (Smolin & Grosvenor, 2013, p.382).

            Activated in the liver and then dumped into the blood stream, vitamin D circulates and travels to the intestines, bones, and kidneys where it helps increase calcium levels in the blood (Smolin & Grosvenor, 2013, p.383). The maintenance of normal blood calcium levels is crucial to maintain the growth, density, and strength of bones and prevent their breakdown (Higdon & Drake, 2012, p.83). Vitamin D also helps regulate cell differentiation, immunity, insulin secretion, and blood pressure regulation (Higdon & Drake, 2012, p.84).  Proposed but yet unproven actions of this vitamin include cancer prevention, protection from certain autoimmune diseases such as type 1 diabetes and multiple sclerosis, and protection from cardiovascular disease and type 2 diabetes (Smolin & Grosvenor, 2013, p.384).

            Without proper levels of vitamin D consumption or absorption, only about 10-15% of calcium in the diet can be utilized, affecting bone mineralization, strength, and growth (Smolin & Grosvenor, 2013, p.384). And without access to dietary calcium, the body resorts to leaching existing calcium from the bones, leaving them at risk for bone pain, muscle aches, and fractures (Smolin & Grosvenor, 2013, p.385). In a child’s growing frame, this deficiency causes rickets, characterized by bowed legs, weak bones, and short stature (Smolin & Grosvenor, 2013, p.384). In adults, vitamin D deficiency results in osteomalacia, or soft bones (Higdon & Drake, 2012, p.85).

            Too much vitamin D (toxicity) raises blood calcium levels too high, which can result in deposits of calcium in blood vessels, kidneys, and the heart, hardening them, resulting in damage (Smolin & Grosvenor, 2013, p.386). Most vitamin D toxicity results from over-supplementation or consuming too much of fortified foods. Sunlight and unfortified foods do not pose a risk for overconsumption (Smolin & Grosvenor, 2013, p.386).

            Lack of sun exposure is the primary way people become vitamin D deficient. Living in big cities with tall buildings blocking the sun, wearing sunscreen, spending all daylight hours indoors, and living at latitudes greater than 40 degrees north or south, increase decrease the skin’s exposure to the sun (Smolin & Grosvenor, 2013, p.384-385). Dark skin, which prevents much of vitamin D synthesis in the skin, and concealing clothing worn by certain cultural and religious groups, are also risk factors for deficiency, even in sunny climates (Smolin & Grosvenor, 2013, p.385). Elderly people, those with fat malabsorption syndromes, kidney disease, and inflammatory bowel disease are also at risk for deficiency, as these conditions prevent optimal absorption of vitamin D (Higdon & Drake, 2012, p.86). Finally, exclusively breastfed infants may be at risk, particularly if they have dark skin and/or receive little sun exposure (Higdon & Drake, 2012, p. 85).

            Foods rich in vitamin D, as mentioned above, are fatty fish such as salmon, mackerel, and sardines. Organ meats, particularly liver, are high in this vitamin. Egg yolks are dense sources of vitamin D as well. Sunlight, although not a food source, is by far the best provider of vitamin D.

            Using the iProfile Food, Liquid, and Activity Form, I tracked my food intake for a day to take a peek at my nutritional habits and get a feel for how much vitamin D I eat on an average day (Smolin & Grosvenor, 2010, iProfile). According to the dietary analysis, the eggs I consumed for dinner provided 82% of my Dietary Reference Intake (DRI), while the cheddar cheese provided 11%, the goat cheese 4%, and the Shiitake mushrooms 4%. I nearly reached 100% of my DRI with these food items. With 8ug the goal, I reached 7.8ug.

            The Suggested Optimal Nutritional Allowances (SONA) for vitamin D are slightly different. 24ug is the goal in this case, and here, with my 7.8ug, I fall desperately short. Since it is difficult to meet the requirements for vitamin D through diet alone without consuming fortified milk, which I don’t drink, I need to get mine from other sources. It’s winter in Colorado, and so the days when I can expose my arms, hands, and face to the sun are limited. Even with spending long hours in the sun all summer, my vitamin D levels have faltered, for whatever reason. However, I can supplement with vitamin D capsules to make up for the lack in my diet and sun exposure. I currently take 10,000iu of vitamin D3 daily, which translates to 250ug, which exceeds both the RDA (300iu/7.5ug) and the SONA (960iu/24ug). I do this under the care of a qualified naturopathic physician to avoid toxicity. Because I’m a breast cancer survivor, we’re taking special care of my vitamin D levels to prevent recurrence.

            If it weren’t for my breast cancer diagnosis, I may still be in the dark to the important role vitamin D plays in the prevention and treatment of disease. Though sun exposure is the optimal route to satisfy requirements, some foods, including fortified foods, and supplementation, provide necessary levels to keep the body systems operating optimally.

**UPDATE: I have since started taking fermented cod liver oil daily to provide more whole food supplementation of vitamin D. I plan on discontinuing my vitamin D capsules and consume only the fermented cod liver oil. Blood tests will determine if this is sufficient-- I'll keep you posted. xoxo, SF

References

Higdon, J., & Drake, V. J. (2012). An evidence-based approach to vitamins and minerals: health benefits and intake recommendations. Stuttgart: Thieme.

Smolin, L. A., & Grosvenor, M. B. (2013). Nutrition: science and applications(3rd ed.). Hoboken, NJ: Wiley.

Smolin, L. A., & Grosvenor, M. B. (2010). IProfile: assessing your diet and energy balance. Hoboken, NJ: Wiley. Retrieved January 25, 2018.

The Suggested Optimal Daily Nutritional Allowances (SONA)[Online reading material for
MSHN 515, Hawthorn University]. (2017). 

Planksgiving Challenge

“Planksgiving” Fitness Challenge

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When: November 1st - 30th

Where: Anywhere

Who: Anyone

Cost: FREE

You choose your plank

*Straight arms, bent knees

*Straight arms, straight legs, on toes

*Straight arms, straight legs, one leg in the air (doing half the time, each leg)

*On elbows, bent knees

*On elbows, straight legs, on toes

*On elbows, straight legs, one let in the air (doing half the time, each leg)

Why Plank?

*Strengthen and tone your core

*Improve your mood

*Improve balance and posture

 

Date/Time to Hold Plank

November 1     10 sec

 

November 2     15 sec

 

November 3     20 sec

 

November 4     25 sec

 

November 5     30 sec

 

November 6     35 sec

 

November 7     40 sec

 

November 8     45 sec

 

November 9     50 sec

 

November 10    55 sec

 

November 11     1:00

 

November 12     1:05

 

November 13     1:10

 

November 14     1:15

 

November 15     1:20

 

November 16     1:25

 

November 17     1:30

 

November 18     1:35

 

November 19     1:40

 

November 20     1:45

 

November 21     1:50

 

November 22     1:55

 

November 23     2:00

 

November 24     2:10

 

November 25     2:20

 

November 26     2:30

 

November 27     2:40

 

November 28     2:50

 

November 29     3:00

 

November 30     3:15

Planks strengthen your

*Rectus abdominus and transverse abdominus (your abs)

*Trapezius, rhomboids, and erector spinae (your back)

*Serratus anterior and pectoralis (your chest)

*Deltoids and rotator cuff (your shoulders)

*Quadriceps (front of your thighs)

*Gluteus maximus (your bottom)

Can't wait to hear how it goes!

xoxo,

Stephenie Signature 3.PNG

 

 

Adventures in Homemade Bone Broth

I did a bone broth fast a few months back, with great results. (See my blog post about it HERE).  I’d heard bone broth helps heal the gut by providing a generous dose of gelatin and collagen along with minerals leached from the simmering bones.

Because I’m a busy working mom, I consumed store-bought chicken, beef, and turkey bone broth rather than making my own, that first time around.  The packaged broth tasted better when warmed and seasoned with a bit of salt, pepper, and garlic powder, but it seemed a bit diluted and didn’t have much of that delicious golden fat swimming around the top. Nevertheless, I found it palatable and it definitely helped sooth my gut (and my aching back) when all was said and done.

With this experience fresh on my mind, I prepared a homemade beef bone broth to see for myself the difference between store-bought and homemade. I’m a high school teacher, so I happened to have a bit more free time this summer to give it a go. Following a recipe from my naturopathic physician, I purchased beef bones, leeks, onions, carrots, garlic, celery, and bay leaves (all organic, of course).

Following the directions, I put the vegetables into a large cast iron skillet and roasted them in the oven for about 50 minutes, giving them a nice golden-brown color and releasing delicious juices. I then scraped the bones, vegetables, and juices into a large pot of filtered water, added the bay leaves, and simmered them on my stove top for about 26 hours. The aroma was so wonderful, even my vegan daughter commented that it smelled good!

After cooling the broth I strained it and ladled it into large mason jars to store in the refrigerator. I didn’t fast this time, just simply added a cup or two of broth to my daily eating routine over the course of a week, and boy, what a difference! I warmed the broth and added salt, pepper, and garlic powder again and sipped it from a cup. Delicious!

The homemade version was definitely tastier, but because it was my first time preparing it, it felt a bit time consuming. I’ll have to practice a few more times to get it down to a point where I feel comfortable adding one more task to my already busy schedule, but I’m thinking it will be worth it. I like the idea of using a crock pot in the future, which will make smaller, though more convenient, batches of broth.

The store-bought versions were not as tasty, but definitely worked with my busy schedule. The ease and comfort of picking up a box or bottle of organic bone broth at the local market makes incorporating it into a hectic schedule a bit more doable. Packaged bone broths, even organic, can contain monosodium glutamate, yeast extract, and other chemical flavorings, so it’s important to carefully read labels and purchase for best ingredients rather than lowest price.

I’m excited to try making homemade chicken bone broth next, in the crock pot as I’m back to work in a week.  Experimenting with adding different vegetables, adding no vegetables (just bones), and playing with the amount of vinegar I add will definitely keep me occupied for quite a while! 

Get my recipe and bone broth fast instructions HERE.

Give it a shot yourself and let me know how it goes!

xoxo,

Stephenie Signature.PNG

 

 

The Benefits of Bone Broth. (2017, June 14). Retrieved July 26, 2017, from http://nourishedkitchen.com/the-benefits-of-bone-broth/

The Best Store-Bought Broth. (2016, October 18). Retrieved July 26, 2017, from https://fearlesseating.net/store-bought-broth/

3 Big Steps You Can Take To Decrease Your Toxic Exposure

Our bodies are bombarded with chemicals from items we use, eat, or are exposed to on a daily basis. Here are 3 things you can do to decrease your toxic load.

 

1. Toss Out Your Body Care Products and Replace Them With Safe Alternatives

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Yes, this one’s tough. You spent a lot of time and money accumulating the beauty care items in your collection. Everything from your body spray to your lipstick, eyeliner, shampoo, lotion, nail polish, an even sunscreen can be toxic to your body. Feminizing chemicals called xenoestrogens, or fake estrogens, are absorbed and delivered directly into the blood stream when you apply these products to your skin (Pols, 2013). Even small doses over time accumulate in your fat cells (it’s called bioaccumulation) and result in abnormal, even toxic effects to your body (Pacia, Dołhańczuk-Śródka, & Ziembik, 2016) Chemicals such as phthalates, parabens and others feminizing agents mimic estrogen in both females and males, contributing to estrogen dominance and resulting issues such as infertility, breast cancer, prostate and testicular cancer, obesity, endometriosis, early onset puberty, miscarriages and diabetes (LaRue, 2012).

Check out The Environmental Working Group’s Skin Deep website and app for a comprehensive review of thousands of beauty care products. If your favorites are Environmental Working Group (EWG) Certified, keep them. If a product doesn’t pass or gets a low rating, toss it and use the extensive EWG database to find a safe alternative.

Make it a point over the next few months to go through all of your household products as well. Many of them, including air fresheners, laundry detergent, dryer sheets, cleaning supplies, and insect repellants are sources of xenoestrogens, too.

I detailed some of the changes I’ve personally made in a couple of blog posts I wrote a while back. Check them out HERE (where I talk about quitting hair highlights) and HERE (where I talk about tossing out my chemical-filled makeup).  

 

2. Eat Organic Produce and Meats

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Agricultural chemicals in the form of herbicides, fungicides, and insecticides are widely used to treat produce and are toxic to our bodies. Like xenoestrogens, pesticides bioaccumulate over time and so even little exposures can add up to bigger problems. Trace residues on foods that we eat (and foods that are fed to animals that we eventually eat) have been approved by the FDA and the USDA and deemed “safe.” But nobody knows the toxic effect of the bioaccumulation of these products over time, although “evidence is mounting that elevated levels of chemicals in our bodies are linked to higher risk of adult diseases such as reduced fertility (particularly in men), immune suppression, and bladder, breast and other cancers” (http://www.panna.org/resources/pesticides-our-bodies, 2017). Eating organic fruits, vegetables, meats, and poultry helps us have more control over what we are putting into our bodies and helps us decrease our overall toxic load.

Start small. Check out EWG’s Food Scoring system as you strive to balance the cost-benefit of eating organic. Some foods, like strawberries and apples are definite organic choices, but others like avocadoes and pineapple allow for more buying freedom. Avoiding breaking the bank while feeding your body the best possible foods is key. Buy a few items organic and over time, add in more. Cut out processed foods to redistribute your food budget towards healthier choices, and over time you’ll be able to make the switch to fully organic without feeling a big hit on the wallet.

Prepping your produce is important, too, to minimize our chemical exposure, even on organic goods. Here’s a VIDEO from my YouTube channel that shows how I wash and prep my produce.

Don’t forget that meats can have high levels of hormones, antibiotics, and pesticides, too. Look for meat that is humanely raised, fed organic, vegetarian feed (including pastureland), and antibiotic and growth hormone-free.

 

3. Avoid Storing and Consuming Food and Drinks in Plastic

Yep, you guessed it. Endocrine Disrupting Compounds (EDC’s) exist in plastics, too. Food and drinks stored or wrapped in plastic are also exposed to these feminizing xenoestrogens (Dvorsky, 2013). It’s almost impossible to avoid, but a few changes can decrease your exposure dramatically.

Look to buy products that are free of plastic wrapping. Buy foods in paper or glass containers when possible. Bring reusable cloth sacks to bag your produce for purchase rather than using the plastic baggies the grocery stores provide (this helps decrease waste, too). Reusable glass or stainless steel water bottles are preferred over plastic bottles. Even BPA-Free labeled plastics should be avoided, as other components of plastics are toxic (Dvorsky, 2013). Store your foods and leftovers in glass, stainless steel, or food-grade ceramic containers rather than the conventional plastic alternatives. Avoid using plastic drinking straws, eating utensils, and plastic wrap. Seek options made of wood, metal, paper, glass, or bamboo.

I made a point of ridding my kitchen of plastic a while back. HERE is my blog post about it.

 

Step by step, little by little, we can make changes to our surroundings to lessen the toxic burden of chemical-laden body care products, foods, and plastics. Every little bit makes a difference!

Yours in health,

Stephenie Signature.PNG

 

 

 

References

Dvorsky, G. (2013, March 28). How To Recognize the Plastics That Are Hazardous To Your Health. Retrieved July 05, 2017, from http://io9.gizmodo.com/how-to-recognize-the-plastics-that-are-hazardous-to-you-461587850

Pacia, A., Dolhanczuk-Srodka, A., & Ziembik, Z. (2016). Assessment of Environmental PollutionCaused By EDCs From Everyday Objects. In Proceedings of ECOpole (Vol. 10, Ser. 2, pp.481-487). Zakopane, Poland: Towarzystwo Chemii i Inżynierii Ekologicznej. doi:10.2429/proc.2016.10(1)050

Pesticides in Our Bodies. (n.d.). Retrieved July 05, 2017, from

http://www.panna.org/resources/pesticides-our-bodies

Xenoestrogens: What Are They, How to Avoid Them. (2017, May 11). Retrieved July 05, 2017, from https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/

 

 

Cinnamon Rolls and The Lessons They Teach Us

Ever heard of the Pareto Principle?

It’s a cause and effect theory first discovered by Italian economist Vilfredo Pareto in 1896. It states that 80% of effects come from 20% of causes. Pareto stumbled onto this theory in his garden, noticing that 20% of his pea pods contained 80% of the peas.

What does this have to do with health and nutrition?

What we do when it comes to what we eat and how we move our body can definitely affect our health.

I’d like to suggest that the Pareto Principle is FLIPPED when it comes to health and nutrition.

Here’s how:

If we eat “well” 80% of the time and indulge 20% of the time, our bodies adapt and we shouldn’t suffer too many ill effects of those indulgences. Although the 20% DOES count for a lot, the consistency of the 80% keeps us on the healthy path.

If we exercise 80% of our days and rest 20% of the time, we should be able to maintain a strong, healthy body. Taking some rest days will not diminish our strength, power, or endurance gains. In fact, research has shown that rest days actually ENHANCE our training gains.

If 80% of the time we get a decent night’s sleep, and 20% of the time we stay up late Netflix binging, our bodies will recover. Yes, it’s best to stay on a consistent sleep schedule, but life is fun and sometimes the fun doesn’t start until the kids are tucked away for the night.

You get what I’m saying?

So last weekend was Father’s Day, and the only thing my husband James wanted was homemade cinnamon rolls. Not the healthy kind I’m inclined to make (gluten-free, sugar-free, dairy-free). No. The delicious kind (gluten-full, sugar-full, and ooey-

Here’s a picture of the finished product. Don’t they look fabulous?

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Now here’s what I really want to talk about—THE GUILT.

How many of you would indulge in this delicious treat and then beat yourself up for it the rest of the day? The reality for many people I work with is that they feel “bad” or “weak” when they partake of delicious, unhealthy treats. It doesn't need to be that way.

Here’s the thing—If you eat clean, nutritious, healthy food 80% of the time it is okay to take a bite (or 20 as I did) of something not-so-healthy and “get away with it.”

No guilt. No despair. No, you didn’t ruin your diet. You didn’t undo what you’ve been working so hard for.

You gotta live a little, right?

You just can’t eat like that all the time. Father’s Day comes once a year, so the cinnamon-y and cream cheese-y goodness is okay once a year. (We actually do cinnamon rolls Christmas morning, so that’s twice a year). Once or twice a year won't kill you. It won't even effect you much at all. It's the daily "treats" that are our downfall.

We need to plan out our indulgences so we can make sure that 80% of the time we are making good choices. Birthdays, holidays, and anniversaries can be calendared in advance. Work parties, neighborhood BBQs, and other social events usually give a bit of notice, too.

Plan for them.

Calendar your activities so you can make sure you’re eating and exercising 80% of the time. Then relax and enjoy the other 20%. It’s simple.

The flip side of the Pareto Principle—the 80/20 rule—making sure you’re healthy AND happy for a long, long time. Even if you're a health nut like me.

****Oh, and before I go, I thought you might like the homemade cinnamon roll recipe. 

Yours in indulgence,