Tag Archive for: winter

Why you’re still low in Vitamin D (and it’s not about sunlight)

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If you’ve ever suffered from low energy levels, fatigue, trouble waking up in the morning, depression in winter months or just a general lack of enthusiasm over things, you probably ended up on a standard “why do I feel tired or sad all the time?” google search and concluded that you may be low in Vitamin D. You might have even followed up with a test from your doctor to confirm that you are indeed deficient. But, do you know why you are actually low in Vitamin D, even in summer months when, in theory, just a short exposure to the sun should refill your reserves?  Or even if you consume foods (such as dairy products or soy milk), which are “fortified” with Vitamin D?

All information in this article is for educational purposes only. 
It is not for the diagnosis, treatment, prescription or cure of any disease or health condition. 
There's more than meets the eye with Vitamin D...

There’s more than meets the eye with Vitamin D…

What is Vitamin D

Vitamin D is actually not a vitamin at all; it’s a hormone. Your body makes its own Vitamin D when you expose your skin to direct sunlight (that is, not while using sunscreen) for 10-20 minutes per day, depending on where you live. In North America, for example, you can get Vitamin D from the sun’s ultraviolet (UV) rays during the months of March-October. In winter, your body should have enough reserve so you don’t run low.

You get sun a lot, so why still low?

Here’s the important missing link with Vitamin D: Your body must have magnesium in order to synthesize Vitamin D. And most people are deficient in magnesium, due to a number of reasons. Magnesium is known as the “relaxing mineral” because it helps to calm the central nervous system and relax the muscles, especially during times of stress. Given the high-stress fast-paced round-the-clock lives people are living today, it’s no wonder their magnesium gets burned out, literally on a daily basis. Magnesium is also one mineral that’s difficult to absorb, even in a good digestive system. And who has one of those anymore? A compromised gut, or a leaky gut, will not absorb nutrients well at all.

With no magnesium to make your Vitamin D, you can see how you can never have normal Vitamin D levels. Even if you live in a country with 360 days a year of sun. No wonder people in sunny climates are still low in Vitamin D and are going to the doctor for their D shots year after year.

Getting your Vitamin D levels up is much more about having magnesium than it is about exposure to sun!

The Magnesium Miracle

Magnesium helps you have good energy levels through the day, maintains balanced blood sugars, strengthens kidneys, keeps blood and circulation strong, and is critical for managing stress. In fact, it’s so important for overall health that there’s a book called The Magnesium Miracle. And really, when you start getting the magnesium that your body has been waiting for, it literally feels like a miracle!

By the way, if you happen to crave sugar or chocolate (especially at night), that’s a sure sign of magnesium deficiency! Also, much of your mental health in general can improve with a daily boost of magnesium, which literally helps to calm the nerves.

How I have perfect Vitamin D levels

Yep, you guessed it…I take a magnesium supplement. Every. Single. Day. Summer. And. Winter. Too. And I say that because most people who will buy a new supplement will eventually forget to keep taking it, only for the bottle to become a wonderful collector of dust long forgotten for its original glory. Don’t let that happen with your magnesium! Take it daily, forever. And ever.

How much and what kind of magnesium? I recommend Magnesium Citrate, because it’s easily absorbed (and remember, most people do have compromised gut health). The RDA for magnesium is 400-600mg daily but here’s the deal. Your body (and blood sugars) will benefit from having magnesium all day long, not just one big hit in the morning or night. Otherwise you will be more likely to feel frazzled and start craving sugar at the other end of the day when your magnesium is running low. That’s why I recommend to take 200mg THREE TIMES per day, morning noon and night. With or without food is ok.

You’ll get plenty of other benefits from magnesium too. But most importantly in relation to Vitamin D levels, your body will finally be able to synthesize its own Vitamin D!

If you’re wondering what the signs of magnesium deficiency are, then check out this article I wrote on magnesium deficiency here.

The proof: Test results

I’ve never taken a Vitamin D shot in my life, or a D supplement for that matter. But 1.5 years ago I moved to Asheville NC with my husband, which is pretty cloudy and cold in wither months to say the least! Our first winter, I was pretty much indoors working all the time. And I must admit I did start to wonder about my Vitamin D levels -are they normal? Should I get tested? I wonder if I’m low since I haven’t seen the sun in months??

In February, I flew to Bangkok for work and decided to go straightaway and get a blood test, just to know for sure (nothing wrong with that and I highly recommend you do the same with your medical doctor).  The blood test that measures vitamin D is called a 25(OH)D blood test. The result? 100% normal levels of Vitamin D. My D3 levels were 45.6 ng/ml (considered sufficient above 30 ng/ml and very good above 40 ng/ml). Above 40 ng/ml, vitamin D is working well to regulate the level of parathyroid hormone and calcium in the body.

All I can say to that is THANK YOU magnesium!!

Health benefits of Vitamin D

Not to forget why Vitamin D is valuable (and important) for your health..Here are the reasons why your body needs Vitamin D in order to work properly:

  • Helps to absorb calcium and promote good bone density
  • Sustains good joint health
  • Maintains good energy levels
  • Boosts immune system
  • Helps strengthen blood

Signs you may have a Vitamin D deficiency include:

  • Low calcium levels
  • Weight gain
  • Fatigue/low energy levels
  • Depression/melancholy
  • Muscle cramping/weakness
  • Joint pain

For more on how to achieve your health goals and actually start feeling great, book a private health consult with me via Skype.

How to Book Your Health & Nutritional Coaching Session:

1. Take photos of your eyes with a digital camera.
2. Email the photos to me for approval.
3. We schedule a time to meet via phone or Skype!

More on Detox:

More on Immune System:

Why you’re still low in Vitamin D (and it’s not about sunlight)

by

If you’ve ever suffered from low energy levels, fatigue, trouble waking up in the morning, depression in winter months or just a general lack of enthusiasm over things, you probably ended up on a standard “why do I feel tired or sad all the time?” google search and concluded that you may be low in Vitamin D. You might have even followed up with a test from your doctor to confirm that you are indeed deficient. But, do you know why you are actually low in Vitamin D, even in summer months when, in theory, just a short exposure to the sun should refill your reserves?  Or even if you consume foods (such as dairy products or soy milk), which are “fortified” with Vitamin D?

All information in this article is for educational purposes only. 
It is not for the diagnosis, treatment, prescription or cure of any disease or health condition. 
There's more than meets the eye with Vitamin D...

There’s more than meets the eye with Vitamin D…

What is Vitamin D

Vitamin D is actually not a vitamin at all; it’s a hormone. Your body makes its own Vitamin D when you expose your skin to direct sunlight (that is, not while using sunscreen) for 10-20 minutes per day, depending on where you live. In North America, for example, you can get Vitamin D from the sun’s ultraviolet (UV) rays during the months of March-October. In winter, your body should have enough reserve so you don’t run low.

You get sun a lot, so why still low?

Here’s the important missing link with Vitamin D: Your body must have magnesium in order to synthesize Vitamin D. And most people are deficient in magnesium, due to a number of reasons. Magnesium is known as the “relaxing mineral” because it helps to calm the central nervous system and relax the muscles, especially during times of stress. Given the high-stress fast-paced round-the-clock lives people are living today, it’s no wonder their magnesium gets burned out, literally on a daily basis. Magnesium is also one mineral that’s difficult to absorb, even in a good digestive system. And who has one of those anymore? A compromised gut, or a leaky gut, will not absorb nutrients well at all.

With no magnesium to make your Vitamin D, you can see how you can never have normal Vitamin D levels. Even if you live in a country with 360 days a year of sun. No wonder people in sunny climates are still low in Vitamin D and are going to the doctor for their D shots year after year.

Getting your Vitamin D levels up is much more about having magnesium than it is about exposure to sun!

The Magnesium Miracle

Magnesium helps you have good energy levels through the day, maintains balanced blood sugars, strengthens kidneys, keeps blood and circulation strong, and is critical for managing stress. In fact, it’s so important for overall health that there’s a book called The Magnesium Miracle. And really, when you start getting the magnesium that your body has been waiting for, it literally feels like a miracle!

By the way, if you happen to crave sugar or chocolate (especially at night), that’s a sure sign of magnesium deficiency! Also, much of your mental health in general can improve with a daily boost of magnesium, which literally helps to calm the nerves.

How I have perfect Vitamin D levels

Yep, you guessed it…I take a magnesium supplement. Every. Single. Day. Summer. And. Winter. Too. And I say that because most people who will buy a new supplement will eventually forget to keep taking it, only for the bottle to become a wonderful collector of dust long forgotten for its original glory. Don’t let that happen with your magnesium! Take it daily, forever. And ever.

How much and what kind of magnesium? I recommend Magnesium Citrate, because it’s easily absorbed (and remember, most people do have compromised gut health). The RDA for magnesium is 400-600mg daily but here’s the deal. Your body (and blood sugars) will benefit from having magnesium all day long, not just one big hit in the morning or night. Otherwise you will be more likely to feel frazzled and start craving sugar at the other end of the day when your magnesium is running low. That’s why I recommend to take 200mg THREE TIMES per day, morning noon and night. With or without food is ok.

You’ll get plenty of other benefits from magnesium too. But most importantly in relation to Vitamin D levels, your body will finally be able to synthesize its own Vitamin D!

If you’re wondering what the signs of magnesium deficiency are, then check out this article I wrote on magnesium deficiency here.

The proof: Test results

I’ve never taken a Vitamin D shot in my life, or a D supplement for that matter. But 1.5 years ago I moved to Asheville NC with my husband, which is pretty cloudy and cold in wither months to say the least! Our first winter, I was pretty much indoors working all the time. And I must admit I did start to wonder about my Vitamin D levels -are they normal? Should I get tested? I wonder if I’m low since I haven’t seen the sun in months??

In February, I flew to Bangkok for work and decided to go straightaway and get a blood test, just to know for sure (nothing wrong with that and I highly recommend you do the same with your medical doctor).  The blood test that measures vitamin D is called a 25(OH)D blood test. The result? 100% normal levels of Vitamin D. My D3 levels were 45.6 ng/ml (considered sufficient above 30 ng/ml and very good above 40 ng/ml). Above 40 ng/ml, vitamin D is working well to regulate the level of parathyroid hormone and calcium in the body.

All I can say to that is THANK YOU magnesium!!

Health benefits of Vitamin D

Not to forget why Vitamin D is valuable (and important) for your health..Here are the reasons why your body needs Vitamin D in order to work properly:

  • Helps to absorb calcium and promote good bone density
  • Sustains good joint health
  • Maintains good energy levels
  • Boosts immune system
  • Helps strengthen blood

Signs you may have a Vitamin D deficiency include:

  • Low calcium levels
  • Weight gain
  • Fatigue/low energy levels
  • Depression/melancholy
  • Muscle cramping/weakness
  • Joint pain

For more on how to achieve your health goals and actually start feeling great, book a private health consult with me via Skype.

How to Book Your Health & Nutritional Coaching Session:

1. Take photos of your eyes with a digital camera.
2. Email the photos to me for approval.
3. We schedule a time to meet via phone or Skype!

More on Detox:

More on Immune System:

How to Eat Raw Food in Winter – Sprouting, Raw Hummus & Recipes

by

Some people have asked me recently about what to eat during the cold months when transitioning to raw food, especially because the price of fruit and veg goes up and the quality of fresh foods goes down. So what’s a raw foodist to do? Well, in my opinion, winter is the perfect time to start experimenting with sprouting and dehydrating foods. Why not add a new level of excitement and interest to your raw food diet choices!

The sprouting is SO easy and it is super cheap! This is the best way to save money and still have an abundance of raw foods. You can go crazy with sprouting. My favorites (just for ease) are mung beans, chick peas and sunflower. With sprouted chick peas you can make your own raw hummus:

1 c. chick pea sprouts (sprouted overnight)
Juice of 1 lemon or lime (I prefer lime)
2 T. fresh orange juice
1 clove garlic
2 T. raw tahini
Optional seasonings: ground cumin, spike or sea salt to taste, chives, paprika, cayenne pepper

Blend all of the ingredients. Add water to thin to desired consistency.
Very delicious spread on leafy greens or red bell pepper strips or even celery. Enjoy!

Mung bean, lentil & wheat berry sprouts

Mung bean, lentil & wheat berry sprouts

If you are unsure of how to begin sprouting, don’t be afraid – actually it is so easy. You don’t even need sunlight, just a jar, container or sprout bag and water.

I encourage all of you to get your seeds wet and your hands dirty and start sprouting this winter!!

The Sproutman website has some useful info on getting started with sprouts.

His instructions are:


Basic Instructions for Sprouting in a Sprout Bag

1. Soak your seeds in a jar of pure water overnight. (about 8 hours).

2. Moisten the bag and pour the soaked seeds in. Rinse and hang the bag on a hook or knob or lay in dish rack. Dripping stops in about one minute

3. Rinse sprouts by dipping the bag in water for 30 seconds, twice daily, morning and evening.

Commentary: Sprout bags travel well, they never break and since they drain on all sides and breathe throughout, mold and mildew are rare.

Another good site, Sprouting at Home, explains what the benefits of sprouting are:

Buy you own 100% cotton sprout bags, just visit my Healthy Bliss store!

Why Eat Sprouts? quoted from The Wonders of Sprouting by Lucie Desjarlais, RNC

“Lots of reasons! They carry plenty of vitamins, minerals, proteins, and enzymes, all necessary for the body to function optimally. In addition to providing the greatest amount of these nutrients, sprouts deliver them in a form that is easily digested and assimilated. In fact, they improve the efficiency of digestion. Sprouts are also deliciously fresh and colourful!

Sprouts are very inexpensive (even when organic), always fresh (they grow until you chew them) and have the potential to help solve hunger and malnutrition problems in our communities and in developing countries, because they are so rich in nutrients, affordable, and easy to transport before sprouting. Sprouts are precious in winter, when the quality of fresh fruits and vegetables is declining as their price increases.”

“(Sprouts) supply the highest amount of vitamins, minerals, enzymes, etc. of any food per unit of calorie.”

“… sprouts nourish and strengthen the whole body, including the vital immune system.”

So, the dehydrator. Well the best thing about dehydrating in winter is that, although the food is not considered ‘cooked,’ it can still be warm when it comes out of the dehydrator so it is a nice option is you are yearning for something heated for you belly. You can make raw crackers and breads, and again, during winter when you are stuck inside, why not give the dehydrating a try!

Here is an easy recipes for Flax Crackers:

Flax Crackers

4 cups whole flax seeds, soaked 4-6 hours
1/3 to 1/2 cup Braggs Aminos
juice of 2-3 lemons

Soak flax seeds for 4 to 6 hours in purified water. You will then have a gelatinous mixture, be sure to keep moist and loose for spreading. Add Braggs and lemon juice to taste and mix well. Spread mixture as thin as possible on your dehydrator trays with a teflex sheet on top. Keep your hands wet as this will help on spreading the flax seeds (or use a spatula) Dehydrate at 105 degees for 5-6 hours and then flip the mixture and remove the teflex sheet. Continue dehydrating until the mixture completely dry. Approximately 5-6 hours.

Optional:

You could add garlic, onions, carrot juice, taco seasoning, Italian seasoning, chili powder, cumin in any combination. Be creative and make up your own recipe.

Start sprouting today – get your own 100% cotton sprout bags!

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