Vitamin D is one of the few vitamins our body needs that it can produce independently of our diet. This fat-soluble vitamin is unique in humans because it functions as a prohormone, a precursor to the ordinary hormone, and is synthesized when our skin is exposed to the sun. It is synthesized in the kidneys in the form of calcitriol, before it is released into the body as a hormone. It regulates the concentration of calcium and phosphate in the blood stream, helping to promote healthy growth and remodeling in our bones.

The regular intake or production of Vitamin D in our bodies can help to prevent rickets in children and the onset of osteomalacia in adults. Vitamin D, especially when combined with calcium, helps to maintain healthy bones and can also reduce the risk of osteoporosis later in life. While it is commonly known that Vitamin D is good for the health of our bones, many people do not know that it also affects the function of the neuromuscular and immune systems, inflammation and cell growth [1][2][3]. Vitamin D also partly modulates the genes in the body that regulate cell proliferation, differentiation and apoptosis [1]. 

The recommended dietary intake, recommended by the Food and Nutrition board at the Institute of Medicine of the National Academies, is about 15-20mcg in a healthy adult for optimal bone and overall health [1]. Even though getting regular sunlight is the simplest way to top up Vitamin D levels, many people don’t get sufficient sun, particularly if they live in a colder climate or during the winter. Fortunately there are plenty of food sources out there that can help support our Vitamin D intake.

In some countries, it is not uncommon to come across food that has been artificially fortified with Vitamin D [4]. But the regular consumption of fatty fish, such as catfish, salmon, mackerel, sardines, eel and tuna, can help to naturally get enough Vitamin D in our diet. Other food sources are also rich in Vitamin D, such as: whole eggs, beef liver, fish liver oils – including cod liver oil, mushrooms and yeast that have been grown under UV light.

It is important to maintain a healthy balanced diet rich in Vitamin D and to get enough sunlight when the weather is nice enough to do so. Vitamin D is important for a healthy skeletal system, immune system [5], may reduce the risk against cancer [6] and may even reduce the overall mortality risks from any cause [7][8].

References:

[1] Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

[2] Holick MF. Vitamin D. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ, eds. Modern Nutrition in Health and Disease, 10th ed. Philadelphia: Lippincott Williams & Wilkins, 2006.

[3] Norman AW, Henry HH. Vitamin D. In: Bowman BA, Russell RM, eds. Present Knowledge in Nutrition, 9th ed. Washington DC: ILSI Press, 2006.

[4] DRI, Dietary reference intakes: for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington, D.C: National Academy Press. 1997. p. 250. ISBN 0-309-06350-7. Nutrition

[5] http://web.archive.org/web/20080419071840/http://www.sciencenews.org/articles/20061111/bob9.asp Accessed October 2011

[6] Ingraham, BA; Bragdon, B; Nohe, A (January 2008). “Molecular basis of the potential of vitamin D to prevent cancer”. Current Medical Research and Opinion 24 (1): 139–49.

 [7] Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med 2007;167:1730-7.

[8] Giovannucci E. Can vitamin D reduce total mortality? Arch Intern Med 2007;167:1709-10.

Hippocrates, the father of modern medicine (ca. 460 BC – ca. 370 BC)1, is quoted as saying, “Everyone has a doctor in him or her; we just have to help it in its work. The natural healing force within each one of us is the greatest force in getting well. Our food should be our medicine. Our medicine should be our food.”2

A prior installment of Celebrate Wellness!3 reviewed pro- and anti-inflammatory approaches to diet. What natural and/or plant-based substances are safe and effective in combating inflammation? What are some options with positive cost-benefit ratios for controlling excessive inflammation during acute or chronic episodes? Here are some facts and tips, courtesy of the Unified Virginia Chiropractic Association.

Boswelia is a plant-based, natural anti-inflammatory substance that is surprisingly effective at inhibiting certain inflammatory pathways. The cyclooxygenase enzyme (COX) has 2 forms, COX-1 and COX-2. The COX-2 version acts at sites of inflammation to convert arachidonic acid to prostaglandin E2, a key mediator of inflammation and pain. Synthetic “Cox-2” inhibitors such as Bextra, Celebrex, and Vioxx target the COX-2 enzyme, but they have some fairly spectacular drawbacks including elevated heart attack and stroke risk.4,5 Boswelia (Boswellia Serrata), more commonly known as Frankincense, contains an acid that inhibits an enzyme known as 5-lipoxygenase.6,7 This in turn decreases leukotriene production, which means down-regulated inflammation, as leukotrienes are inflammatory substances. The research suggests that in appropriate doses, Boswelia has an acceptable risk-benefit ratio.8

Another ancient form of anti-inflammatory substance is water. Frozen or cold water, applied externally to an affected area, is a classic way to literally cool an area of inflammation — without the negative systemic effects of an oral or topical drug. Ask your doctor of chiropractic when to use cold therapy, hot packs, or a combination of each (contrast therapy) — as well as for guidelines for how long to apply them. Warning: local reflexes and coordination are inhibited following cooling, so limit post-icing injury risk by avoiding strenuous activity for up to 30 minutes after.9

Turmeric (curcuma longa) is an herb commonly used in Southeast Asian and Indian cuisine. It appears to inhibit Cox-2, as well as the production of inflammatory leukotrienes, and it may be as powerful as certain prescription anti-inflammatory medications.10,11 Note: turmeric is advised against during pregnancy; as well as in cases of bile duct obstruction, gall stones, stomach ulcers, or hyperacidity.12

While you’re touring your kitchen, don’t forget ginger. Ginger root is hypothesized to combat both major inflammatory pathways referenced above; i.e., the prostaglandin (COX) pathway, and the leukotrienes synthesis pathway.13 With no known negative side effects, ginger is an attractive addition to the next dish you cook up.

Natural Anti-Inflammatory Substances:
• Boswelia Extract
• Turmeric
• Ginger
• Frozen or Cold Water

The journal Medical Hypotheses makes the following statement: “More than 200 potential drugs ranging from non-steroidal anti-inflammatory drugs, corticosteroids, gold salts, disease modifying anti-rheumatic drugs, methotrexate, (and) cyclosporine are being tested (to control inflammation). None of the drugs has been found safe; all are known to produce from mild to serious side-effects.”14

Given this state of affairs, it’s no wonder more and more people are turning back to the wisdom of Hippocrates… and to their doctors of chiropractic. Simple, safe, effective ways of caring for your body have stood the test of time. Your doctor of chiropractic will help keep you focused on your health and your function, not just pain. If the cause of your pain is the nervous system dysfunction, your chiropractor will help to find the cause and help your body lock on to positive patterns. If pain in a body structure (knee, spine, hip, etc.) is the result of structural imbalances, your chiropractor’s job is to untangle the mystery and balance your frame for optimal function. If your pain has a systemic cause, your chiropractor will work with you to help you identify irritating factors, as well as ways to manage your challenges. Most commonly, whenever structural imbalances exist, nervous system mis-patterning also exists. Ask your chiropractor in Springfield, VA for more information on living well.

Whatever your New Year’s Resolution for 2010 – here are seven tips to stick to your New Year’s Resolution

1. Write it down! You’re much more likely to fulfill your goal of losing, say, 20 pounds, exercising more, and eating healthier foods if you put it in writing. Better yet, post your written resolution on your bathroom mirror, refrigerator, or some other prominent, frequently visited location where you’ll be reminded of it often.

2.  Your goals should be specific, quantifiable, and measurable. Otherwise you have no way to assess whether you hit your goal.

For example, from #1 above, what exactly does ‘exercising more’ mean? Or ‘eating healthier foods’? Put some traction on your goals by defining what specifically you’re trying to accomplish. You could set your exercise goal as a 30-minute power walk three days per week. That’s specific and measurable. As for ‘eating healthier foods’… how about adding one more veggie than you’re currently doing for lunch and dinner? Define what that number is for you. You get the idea…

3.  Get a partner to hold you accountable. It could be a spouse, friend, sibling, or even a son or daughter. Make a weekly appointment time to check in together and see how you are progressing on your set goals.

The accountability partner should be someone you respect and admire and with whom you’ll be honest about how it’s going – and not offended that they’re even asking.

4.  Set intermediate steps for big goals. If your goal is to lose 50 pounds, define when you could realistically lose it, and then set a goal for each week and month as road marks along the way. You’ll be encouraged by the progress. Also remember success breeds success so keep it up.

5.  Schedule time to meet your goals. Write your exercise times into your planner. List your trips to the Whole Foods or wherever you plan to buy your veggies into your planner… so they become part of your schedule and therefore part of your lifestyle.

6.  For weight loss and muscle strength make sure  to feed your body high-quality essential proteins every day and rebuild muscle after working out.  One company that I like for protein shakes is EAS.  You can get there ready to drink EAS Myoplex light and have you protein you need in just seconds and it is also light on carbohydrates so you won’t get fat.  Your body can’t store protein, so you need a fresh supply daily.

7.  Make sure to see your local chiropractor in Springfield, VA for monthly tunes up because the exercise may  cause muscle tightness, soreness and joint pain.  We will be able to get you back in the gym so you won’t break your new routine and it will also help your body perform optimally.

Try these seven tips to follow through with your New Year’s Resolution.

Harvard University Researchers: Deficiency Of This Nutrient Is Responsible For 72,000-96,000

Preventable Deaths Per Year

…And There’s Much More: Something you are probably eating every day is contributing to the SECOND cause of preventable death… These “green” water bottles may be hazardous to your health… and… Why was drug giant Pfizer just fined a record $2.3 BILLION?

Springfield, VA– If a simple and inexpensive way to make you live longer existed… would you use it?

What’s that?  Easy question, you say?  Well, let’s tackle an even easier one first and see if your answer is still the same…

            Here’s the easier question:  What if there was a way for you to eliminate the #1 cause of preventable death in the United States and save money at the same time?  Would you do that?  Of course you would… who wouldn’t?  Evidently, a whole heck of a lot of people would NOT!

            Here’s the scoop:  Harvard researchers just published the results of a study, “The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors.” They listed the top causes of preventable death and how many people they estimate die each year from each risk factor.

#1 Killer

            Number one is tobacco smoking… killing 436,000-500,000 each year. Simply not smoking would eliminate the leading cause of preventable death from your life – AND save you quite a bit of money.  Yet millions still smoke.

            See… the “easy” questions at the start of this newsletter aren’t so easy after all… are they?  Well, maybe you don’t smoke.  If so… bravo.  So let’s move on to the first question…

The Power Of Nutrition

The study also found an Omega-3 deficiency causes between 72,000-96,000 deaths every year. This is very similar to the deaths caused by high trans fat intake (between 63,000-97,000).

One researcher mentioned it is hard to nail down a more exact number of deaths because, “chronic diseases and associated deaths are multi-factorial.  As far as diet goes, is it the lack of fruits and veggies or the excess animal and processed foods that is the culprit? It’s hard to say.”

It was also noted that more research is needed to fully understand why Omega-3 is so effective in establishing a dietary reference intake (DRI).  Researchers added that until requirements are established, “Americans are likely to continue to fall short of their Omego-3 intake.”  At least, according to this study, sounds like both increasing Omega-3 and decreasing trans fat intake may be a good idea.

So what were some of the other results of the study?  Glad you asked!  Here they are…

1. Smoking Tobacco: 436,000 to 500,000 deaths
2. High blood Pressure: 372,000 to 414,000 deaths
3. Obesity: 188,000 to 237,000 deaths
4. Physical Inactivity: 164,000 to 222,000 deaths
5. High Blood Glucose:  163,000 to 217,000 deaths
6. High LDL Cholesterol: 94,000 to 124,000 deaths
7. High Salt Intake: 97,000 to 107,000 deaths

Other risk factors included: alcohol use, low polyunsaturated fatty acids, and low intake of fruits and vegetables.

So, what are you probably eating that could be contributing to the SECOND cause of preventable death? (High Blood Pressure)

            According to that study, high blood pressure kills between 372,000-414,000 every year.  And listen to this…

            On September 23, 2009, according to Reuters, a recently released study found a diet high in a form of sugar found in sweetened soft drinks and junk food raises blood pressure among men.

            Reuters reports, the study “provided the first evidence that fructose helps raise blood pressure.”

            The study “suggested that people who consume sweetened soft drinks at night could gain weight faster than those who don’t.”

            Really?  Who would’ve thunk it!?! 

            From Reuters: “These results suggest that excessive fructose intake may have a role in the worldwide epidemic of obesity and diabetes,” said Dr. Richard Johnson of the University of Colorado-Denver, who studied the link between blood pressure and men.

            Fructose is about 50% of the make-up of table sugar and the high fructose corn syrup popular in many foods.

The American Heart Association currently says women should eat no more than 100 calories of added processed sugar per day, or six teaspoons (25 grams), while most men should keep it to just 150 calories or nine teaspoons (37.5 grams). On average, Americans consume 22 teaspoons (90 grams) or 355 calories of added sugar each day.

Maybe it’s time Americans started seriously cutting back… maybe…. just a little… don’t you think?

            Now for something completely different…

“Green” Water Bottles

May Not Be Health Friendly

Plastic water bottles have taken a lot of heat lately. For one thing, they must be disposed of and are not environmentally friendly.  Another problem is the concern over bisphenol-A or BPA, a chemical in hardened plastic . Some people believe BPA is harmful and that’s why many have switched to metal water bottles, some made by the Sigg Company.

An Associated Press article reports: “Now this shocker from Sigg Switzerland:  Bottles made by the company before August 2008 had ‘trace amounts’ of BPA in the epoxy liners. Sigg officials knew it since June 2006, but didn’t announce it until last month.”

According to the article, the Sigg bottles are stylish and have slogans like, “SIMPLY ECO LOGICAL.” 

While scientists are in disagreement about the safety or danger of BPA…  in May, Minnesota became the first state to approve a ban of the sale of baby bottles and sippy cups made with BPA. Connecticut followed soon after.

Sigg’s Chief Executive Officer, Steve Wasik, posted a letter on the company’s web site stating that there was no danger of leaching and said “all bottles made since August 2008 have an alternative ‘EcoCare’ liner.”  According to the Associated Press,   “Wasik was ‘proud to say’ that Sigg began developing the BPA-free liner in 2006.”

Is anything safe?  Some think the best way to go is an in-home reverse osmosis filtering system and using glass to store and drink from.

And don’t forget, if you ever have any questions or concerns about your health talk to us. Contact NOVA Chiropractic & Wellness Center at (703) 912-7822 with your questions. We’re here to help and don’t enjoy anything more than participating in your lifelong good health.

1. Buy in bulk. There’s usually economy in volume. There’s a problem, though. If you’re only feeding two people, what do you do with the other 22 chicken breasts you just bought at Costco®? Simple. You divide them into 11 freezer bags and freeze ‘em to be thawed out as needed. The same works for many fruits and veggies, except maybe leafy greens. Frozen lettuce? Not so much.
2. Shop online. While known mostly for books and “adult” entertainment, Web retailers such as Amazon offer some amazing deals when you buy in bulk. Granted, you’re not going to find much fresh produce, but for staples such as tea, coffee, and cereal, you’ll get serious bargains, often on the brands you prefer, which is much better than being at the whim of Sam’s Club® buyers.
3. Buy in season. Pick up a pack of strawberries in summer, and there’s a good chance it only travelled a few miles to get to your grocer. Buy the fruit in winter, and it had to be shipped from a warm climate on the other side of the planet. It’s simple economics. It costs more because it took more effort to get it shipped. Local produce tastes fresher, too, therefore . . .
4. Shop locally. If you go to the farmers’ market, you practically have no choice but to buy produce that’s in season! Many of you might believe the stigma that these places are all about fancy mushrooms and $9 “heirloom” tomatoes. Yeah, you can get that stuff—and it’s delicious—but in between the specialty booths, you’ll find hard-working, everyday farmers selling standard produce at below-grocery-store prices.
5. Make your own veggie broth. Don’t worry. I’m not going Amish on ya. It’s just an easy, fun way to save a couple bucks. Get yourself a 2-gallon Ziploc® bag or something similar, and keep it in the freezer. Every time you have veggie offcuts like carrot peels, green bean ends, or broccoli stalks, throw them in there. You can also add wilted veggies, but nothing rotten or moldy.  Once you’ve filled the bag, fill a big pot about one-third full with water. Bring it to a boil and cram in as much as you can from your Ziploc. Once it’s boiling again, set it to simmer for about an hour. After that, drain the stock into a large bowl. Then, using a strainer, squish the remaining stock out of the veggies and into the bowl.  In 2-cup increments, put the stock in smaller Ziploc bags and freeze them. All up, it takes a couple hours, but it also saves a couple bucks and cuts down on food waste.
6. Check out coupon Web sites. The coupons in the Sunday paper are always good, but nowadays, you can really tailor your coupon pile to suit your exact needs by looking through Web sites like Coupon.com or SmartSource.com.
7. Eat less. You might not like to hear this, but do you really need the other half of that burrito tonight? It would make a fine lunch tomorrow. You’ll be saving money and your waistline.
8. Do you really need it? Every time you throw something in the grocery cart, ask yourself if you really need it. Sure, we all need our little indulgences, but you don’t need a cart full of them. For example, is your guacamole really going to suffer without that guacamole seasoning? (Here’s a little hint: a couple shakes of salt is going to have the same exact effect.)
9. Make your own. Jars of pasta sauce and canned chili are majorly convenient, but if you have an afternoon sometime, make a giant pot of the stuff and freeze it for future use in several smaller containers. It’ll probably taste better, and odds are, you won’t add high maltose corn syrup to your sauce the way Ragu does.
10. Grow your own. A full-blown garden would be quite a challenge for most of us, but a small, potted herb garden can go just about anywhere there’s sunlight—and it’ll impress your friends/dates/kids. Robust, perennial herbs that you can just clip from when needed include mint, rosemary, and some varieties of oregano.
11. Make a grocery list—and stick to it. Marketers spend millions of dollars researching packaging and shelf placement, to influence you into randomly putting the pretty boxes in your cart. It’s time to fight the power. Make a grocery list and treat it like gospel. If you see something shiny and pretty, a tempting bag of potato chips or a spice you’ve been dying to try out, look at your list. If it’s not there, it doesn’t leave the shelf. When you get home, if you’re still jonesin’ for that spice, work it into your menu and buy it next week. (Note that I didn’t say the same thing about the potato chips.)
12. Don’t shop hungry. Suggestion #11 will be almost impossible to pull off if you’re shopping with the munchies. Have a meal before you go so that you’re not tempted to pig out while walking down the aisles of your local Piggly Wiggly.

The best fruits and vegetables to eat are the ones grown locally and seasonally. Doing this saves money, protects the planet, and pleases your palate. Crops are more bountiful during their natural harvest times, and your pocketbook benefits from the surplus. Plus, if you buy locally, you won’t incur the costs of the food being transported to your store, and the planet won’t incur the costs of fossil fuels being burned to ship that food. But even if money were no object and global warming weren’t an issue, the best reason to eat locally and seasonally is taste. The following 10 foods are reaching their seasonal peaks. They’re grown and available in most regions of the United States.

1. Apples:  An apple a day can keep the doctor away in more ways than one. Studies have shown that apples can help lower cholesterol, manage diabetes, and prevent several diseases, including cancer, Alzheimer’s disease, osteoporosis, and asthma. Make sure you don’t peel the apple. The peel contains quercetin, an antioxidant shown in a Finnish study to reduce heart disease and inhibit tumor growth. The skin also contains insoluble fiber; the flesh contains pectin, a soluble fiber. While apples are great on their own, they also make great crunchy additions to salads or tasty additions to baked dessert treats. Did you know apples were originally native to Kazakhstan? That makes Borat their second-best export.
2. Corn:  Generally, our society eats way too much corn. It’s in almost every food we eat, especially in its most nefarious form—high fructose corn syrup. It’s easily America’s number one crop. But fall is the time when we get the harvest of the tastiest sweet corn. Besides being delicious, in its unprocessed state, it’s actually quite healthy. A food study at Cornell University showed that ferulic acid, an antioxidant produced when sweet corn is cooked, is another heart disease and cancer fighter. It’s also a good source of vitamins B1, B5, and C, folate, and fiber. Besides eating it on the cob, try corn in salads or as a colorful, crunchy addition to a salsa.
3. Cucumbers:  Normally, we don’t see cucumbers until they’ve been pickled and sliced and added to two all-beef patties and a sesame seed bun. Cucumbers are very low in calories (just 4 calories per ounce), a natural diuretic, and thought to help prevent pancreatic, liver, and kidney diseases. They contain potassium, which helps regulate blood pressure. The skin contains silica, which helps strengthen connective tissue. And they’re not just for eating. The juice makes a great skin lotion. Those spa ladies with cucumber slices on their eyes aren’t doing it for nothing. The juice reduces swelling not just for eye bags but also for burns and skin disorders. A tasty way to eat cucumbers is my Russian grandmother’s simple recipe of thinly sliced cucumbers, low-fat yogurt, thinly sliced onion, and chopped dill (she actually used sour cream too, but we won’t go there).
4. Eggplant:  Eggplants contain lots of vitamins, minerals, and fiber, and also high levels of antioxidants, including nasunin, which has been shown to protect cells from free radical damage. Eggplants also contain terpenes, which are believed to help lower cholesterol. Eggplant is a very versatile ingredient in all kinds of cooking, including Italian, Indian, and Chinese dishes. It can be baked, stewed, or sautéed, among other cooking methods. One thing to watch out for is that the flesh of the eggplant is highly absorptive, so if you fry it in oil, it will soak it all up. One cooking technique is to lightly salt sliced eggplant before cooking it; then let it sit for a half hour and rinse the salt off. This will cause the cell structure of the eggplant to contract, making it a little less “spongey.” My mom’s been dealing with a bumper crop of eggplant from her backyard garden and has been putting eggplant in everything. A recent success was replacing the pasta in her favorite lasagna recipe with thinly sliced eggplant. It absorbed the tomato sauce instead of the oil and made the dish richer and creamier.
5. Grapes:  There’s been much written about the benefits of wine, and the harvest for the 2009 vintages is beginning. But you don’t have to get loaded to get the benefits of grapes. In their unfermented state, they’re a great source of vitamins A, B6, and C, folate, potassium, calcium, magnesium, zinc, and fiber. Like apples, they contain the antioxidant quercitin. They also contain resveratrol, which has been shown to reduce blood clots and protect arteries from free radical damage. Generally speaking, the darker the grape, the higher the antioxidant levels. Grapes are great snacks and low in calories. They make great additions to salads, or you can freeze them for a warm-weather treat.
6. Okra:  This may be the most intimidating ingredient on this list. Many people are put off by okra’s bristly outside and somewhat slimy inside, but it has a lot of health benefits that should make you take a second look. It’s full of vitamins, minerals, and fiber. And it has great gastrointestinal benefits. Its high mucilage content, which thickens stews and gumbos, also helps absorb cholesterol, toxins, and bile and has a gentle laxative effect. Its seeds also contain amino acids and protein. It is also believed to be good for the skin and hair. It has been said that Cleopatra ate okra as part of her beauty regimen. Okra is great in soups and stews or lightly sautéed as a side dish.
7. Pears: This is my favorite fall food. The biggest, juiciest pears start showing up in farmers’ markets right about now. Besides being a great source of stains on my shirts, they have high levels of vitamins C and K, copper, and fiber. They contain even more of the soluble fiber pectin than apples, which can play an important part in digestive health and lowering cholesterol. Pears have also been shown to reduce kidney inflammation and colitis. Asian pears, which are crunchy like an apple, are also in season now and contain the health benefits of both fruits. Pears are great plain, broiled, or poached. Asian pears can be shredded as a healthy addition to a slaw.
8. Peppers: Whether you like them spicy or sweet, now is prime pepper-picking time. Fiber-rich peppers have high levels of vitamins A, C, and K, with red peppers containing the highest levels. Red peppers, like tomatoes, are also good sources of lycopene, which studies show may be linked to cancer prevention. Hot peppers contain capsaicin, which has been shown to help prevent ulcers and lower cholesterol. Plus, hot peppers can help ramp up your metabolism. I can’t think of many dishes that couldn’t be improved with a little peppery zip. Soups, stir-frys, salads . . . I even had some chocolate cayenne ice cream that was pretty good.
9. Raspberries:  Raspberries are some of the healthiest, but priciest, berries out there. So now when they’re in season is the most economical time to enjoy them. Raspberries contain several flavonoids called anthocyanins, believed to have antimicrobial properties, which can help prevent fungal and yeast infections and aid with irritable bowel syndrome. A Netherlands study recently showed that raspberries had 10 times as many antioxidants as tomatoes. Like apples and pears, they also contain high levels of pectin. While they’re great as snacks and desserts, think about trying them in a salad.
10. Tomatoes:  The big new star of the tomato nutritional profile is lycopene. This carotenoid has increasingly been shown to be a powerful antioxidant that may play a big role in preventing cancer and heart disease. They are also great sources of vitamin C. And for those of you who don’t care for raw tomatoes (as George Carlin said, they look like they’re in the larval stage), tomatoes lose very little of their nutritional value when cooked. So they can be enjoyed stewed, in sauce, and even as ketchup (although we recommend a ketchup free of high fructose corn syrup and low in sodium). This is a prime time to seek out tomatoes at the farmers’ market. Especially exotic are the heirloom varieties that come in yellows, greens, purples, browns, and reds. They can make a beautiful multicolored and antioxidant-rich salad.

Learn about the science behind Vitamin D. Click on the link.

In my chiropractic practic over the past 9 months I have been trying to educate as many people on the dangers of being Vitamin D deficient.  It was once thought that Vitamin D was important in the prevention of rickets and for strong bones.  But reseachers have found that that Vitamin D is crucial in calcium absorption, hypertension, weight control, autism, autommmune diseases such as multiple sclerosis, and rheumatoid arthritis, infections like the flu, anti-aging, and even in the prevention of cancer and many more.  I am going to talk about why Vitamin D is so important, how it can help and prevent diseases, how to test for vitamin D and how much vitamin D you should be taking.

Why is Vitamin D so important? 

Vitamin D is actually not even a vitamin it is a steroid hormone involved in potent repair and maitenence.  There are about 30,000 genes in the human body and vitamin D has been shown to influence over 2,000 of these genes.  That is one of the main reasons Vitmain D influences so many diseases and, from cancer to autism, to heart disease and infections.  Dr. William Grant a research scientist and vitamin D expert found that about 30 percent of cancer deaths which amounts to 2 million worldwide could be prevented each year with higher levels of Vitamin D.  Does that got your attention?

Vitamin D has a protective effect against cancer in several ways.

• increasing the self destruction of mutated cell (which could cause cancer)
• Reducing the spread and reproduction of cancer cells
• causing cells to differentiated (cancer cells often lack differntiation)
• reducing the growth of blood vessels from pre-existing ones

Researchers found that you can decrease your risk of cancer by MORE THAN HALF by optimizing the levels of vitamin D levels

Vitamin D even fights colds and the flu, all of you swine flu worries out there listen up.  It regulates the expression of genes that influence your immune system to attack and destroy bacteria and viruses.  In fact, it is very rare for somone with optimized levels of vitamin D levels to come down with the flu.

So Many People Are Deficient

I have had many of my patients get their vitamin D levels test and I would say 95% of my patients are deficient ranging from levels of 9 – 25 and normal is about 40-50.   We’ll go over the normal levels in just a bit.  It’s scary how many people are deficient.  Researchers estimate that the American population is about 70-85% deficient in vitamin D. and 95% of the senior citizens are may be deficient.

Vitamin D  Can Help Treat Diseases and Prevent Them:

1. Calcium absorption:  Without vitamin D 10-15% of dietary calcium in NOT absorbed, with about 80% is absorbed.
2. Hypertension:  Can help lower your blood pressure naturally
3. Autism:  Mothers deficient in vitamin D can help trigger the development of autism in the baby, vitamin D has also been shown to increase fertlity.
4. Weight Control: 2/3 of the population is overweight and it can help regulate and control your weight
5. Autoimmune diseases:  Vitamin D has a central role in multiple sclerosis, and rheumatoid arthritis
6. Infections:  Vitamin D is a potent antibiotic helps treat colds and the flu
7. Anti Aging:  Lower inflammation response and decreases age related DNA changes
8. Other diseases:  psoriasis, eczema, insominia, hearing loss, muscle pain, age related mucular degeneration, myopia, seizures, asthma, cystic fibrosis, migraines, and depression
9. Athletic Performance: Vitamin can also increase athletic performance especially if the sport is indoors such as basketball.
10. Cancer Treatment: Vitamin D very important in the treatment of cancer

How Do You Test Your Levels Of Vitamin D?

There are two ways to you can test and monitor your levels of vitamin D.  First,  when you go in for you next check up with your doctor have them draw blood and test your Vitamin D levels.  The second way to test your vitamin D levels is to do it at home with a testing kit.  You can purchase a kit from http://www.grassrootshealth.net/ and all you have to do is do a simple finger prick and put a drop of blood on a card and mail it in.  This is the way I test and monitor my levels on a routine basis.  The reason I routine test my levels is because your levels can vary depending on the season and how much sunlight you are getting.  I recommend you test it every 3 months in the spring and summer and every two months in the fall and winter or if you live in northern areas. 

How Much Vitamin D Should I have?

Here is the breakdown of the levels of vitamin D

• Deficient less than 40-50 ng/ml
• Optimal 50-65 ng/ml
• If you have cancer or autoimmune diseases 65-90 ng/ml
• Excessive greater than 100 ng/ml

For example you can prevent 80% of cancers when you levels are between 50-55 ng/ml.  80%! thats amazing.

How Do I Get Vitamin D:

1. Primary source: should be sunlight.  Sunlight can produce up to 20,000 IU of vitamin D in your body.  Most people are scared that you are going to get cancer but studies have shown if you are prudent with the amount of sunlight you get ( ie not getting sun burned)  you can actually reduce skin cancer by 15%.
2. Vitamin D3 Supplement:  Normal health adults should take 3,000 IU per 100 pounds per day, so about 4,000 IU per day.  Some patients tell me well there is vitamin D in my multi-vitamin but they do not realize is that the level in your multi-vitamin is only 400 IU at best, not the 4,000 recommended.  Also, make sure you are taking the vitamin D3 supplement NOT vitamin D2.  Finally, if you are severly deficient your primary care doctor will put you on a prescription level which is 50,000 IU to get your levels back up to normal and then once they are normal you can switch to a supplement.  In my office, I use the Ultra K2-D3 supplement from anabolic laboratories.  These supplements are tiny and chewable, and one tablet is 2,000 IU, so I take two tablets per day to get my levels up.

I hope you found this useful, please share it with your friends and family because this a crucial vitamin that everyone needs to be monitoring their levels.  I can not put into words how important it is.

We all have heard the warnings and dangers of the Swine Flu. There are several ways to boost your immune system to help prevent against the flu. One way to boost your immune you immune system is to get chiropractic adjustments on a regular basis to make sure you nervous system is functioning optimally.   Another way to boost your immune system is to exercise on a regular basis and make sure you get 8-9 hours of sleep per day.   A third way to to boost your immune system is to eat a healthy diet rich in antioxidants.

There are 12 foods that you can eat to help boost your immune system.

1. Bell Peppers: Bell peppers are packed with Vitamin C with a powerful antioxidant.  Vitamin C helps your body produce interferon which is like an armour shield that covers the surface of the cells and helps fend off viruses.
2. Green Tea:  Green tea helps to boost your immune system by triggering the release of germ-fighting compounds from your T-Cells.
3. Yogurt:  Yogurt contains the good bacteria called lactobacillus acidophilus which fight bacteria that cause disease and raise your white blood cell count.
4. Garlic:  Garlic is loaded with compounds that help to ward off diseases and help battle infections.
5. Spinach:  Spinach contains a large amount of antioxidants and help boost your immune system.
6. Carrots:  Carrots are rich in beta carotene, which increases your body’s T-cells and natural killer cells.
7. Sweet Potatoes:  Like carrots sweet potatoes are loaded with beta carotene, which boost your body’s T-cells and natural killer cells.
8. Kiwi:  Like oranges, kiwi is high in vitamin C, which helps protect your body against infections.
9. Brocolli:  Brocolli is a great source of phytonutrients, which stimulates the natural antioxidant systems in your body.

Remember its not one food, or one thing that helps boost your immune system.  It’s a combination of a chiropractic care, a good diet, exercise and the proper amount of sleep to help boost your immune system and prevent against the flu virus.  Please read and educate yourself on the serious dangers of the swine flu and flu vaccines at http://bit.ly/Ju5Zo .  There are natural ways to boost your immune system and prevent against the flu.

In the first two parts I discussed how to relieve your back pain and neck pain with diet and supplementation.  Today, I am going to give you a few meal suggestions for breakfast, lunch, dinner and dessert.  Yes, you can even have dessert with an anti-inflammatory diet.  You will have to make a choice regarding foods, will they be pro-inflammatory or anti-inflammatory foods?  If you do not have symptoms and feel wonderful, you need to decide if you want the risk of regulary consuming pro-inflammatory foods that are known to cause significant health problems and diseases.  If you do suffer from arthritis, back pain, neck pain, heart disease, and high blood pressure to name a few, you may wish to see if pro-inflammatory foods are a cause.  Commit to discovering how your your health is influenced by the consumption of pro-inflammatory foods.  Commit for at least 1 month to a “deflaming”.  Within a week to a month you are likely to feel a difference and know for sure how food affects your health.  If you very inflammed you may need 2-3 months.

Meal Suggestions:

Breakfast:

• Omega-3 eggs are your best choice.  Scrambled with vegetables or made into an omelet.  It is best to use organic virgin coconut oil for cooking eggs and potatoes, olive oil is the next best option. 
• If you wish to have oatmeal or grits, add a couple of tablespoons of ground up raisins or berries and use a little organic heavy cream.
• Meal shake with your favorite fruit such as banana, blueberries, etc.. egg white or other low sugar protein powder.  Other additions can be coconut with raw nuts.  Make sure to use water for blending.

Lunch & Dinner

• Chicken, fish or steak, Caesar or garden salad without croutons is a meal with appropriate portions of vegetables and proteins.  This meal can be changed many different ways for variety.
• Italian marinara sauce with raw, chopped vegetables instead of pasta noodles.
• When you feel like you have room for dessert, eat more vegetables or wait to see you are indeed still hungry.
• Soups with healthy broths, stocked with vegetables & healthy meats instead of pasta noodles and rice.

Desserts

• 1-2 tablespoons of organic heavy cream over frozen cherries, blueberries or other fruit.
• 1-2 tablespoons of organic heavy cream over a combination of dried coconut, dates, raisins, and raw nuts.
• Dark chocolate, raisins along with raw almonds, or other recommended nuts.
• Simple fruits alone or fresh fruit salads.
• Recommended nuts with organic yogurt, dark chocolate shavings.
• Fruit shake blends frozen into popiscle sticks for the kids.