The Sunshine Vitamin

Did you know that 40-60% of the US population is deficient in the beneficial (and crucial) vitamin D, otherwise known as “The Sunshine Vitamin”?

This is especially true for those living in a northern region and because it is extremely rare in foods, it's nearly impossible to get all of our needs from food alone.

What is it and why are we deficient?

Simply put, Vitamin D is a fat-soluble vitamin that is produced by the body in response to sunlight exposure on the skin. However, in order for our bodies to convert the cholesterol in our skin to Vitamin D, we need UVB exposure, which is typically what we are trying to avoid when we lather ourselves up with sunscreen.

When we apply an SPF of 8+ or higher, the amount of Vitamin D that can be made by the body decreases by about 95%, which is great for skin cancer prevention, but not for your Vitamin D requirements – or your overall health and well being. If you think you’re getting your daily dose when sitting in a sunny window at work or driving down the highway, think again. Window glass blocks essentially all UVB rays preventing the skin’s absorption.

Do you have darker skin AND live in a northern region (think: north of an imaginary border from Northern California to Boston)? You have higher levels of melanin in your skin which makes your skin better at screening out most of the already limited sunlight you’re exposed to for those 4-6 months out of the year.

And if getting older wasn't enough already, as we age, our body’s ability to produce Vitamin D is reduced by 75%. 

If you're a plant-based eater, have malabsorption issues, or have Crohn’s or Celiac disease, you’re at higher risk for deficiency as well.

Pregnant or trying to conceive? It's highly recommended you take additional supplementation to support both you and your baby during this time. Most prenatal vitamins contain 400 IU and studies have shown taking an additional 4,000 IU daily had the greatest benefit for preventing pre-term labor and infections.

Low levels in the body are associated with:

• Increased risk of cancers

• Development of diabetes

• Decreased immunity

• Elevated blood pressure

• Neurological disorders

• Increased symptoms of anxiety and depression

The take-away? We all need Vitamin D supplementation!

Food vs. Sun vs. Supplements

Vitamin D is extremely rare in foods and the likelihood that you’re getting in enough daily from food alone is pretty low. Some good sources include fatty fish such as salmon and tuna, fish liver oils such as cod liver oil, mushrooms, whole raw milk products, and eggs so begin making an effort to eat more Vitamin D-rich foods.

Additionally, attempt to get at least 15 minutes of sun exposure (without sunscreen), 2-3 times per week.

However, the easiest way to ensure adequate amounts in our system is through simple supplementation and it's one of top recommendations for everyone. 

How much do you need?

The official recommendation for supplementation is only 400 IU but this is purely to prevent deficiency, not for optimal health. The recommended intake to maintain OPTIMAL and HEALTHY levels in the body (which is what we strive for, right?) is approximately 4,000 IU (from sun, food, and supplementation). That's a big difference! And if you’ve been deficient recently and are trying to regulate your stores, you might require up to 5,000/day for 6-12 weeks afterwards.

My go to D supplement is Thorne liquid D. It has 1,000 IU in 2 drops so you can adjust for your own personal requirements. 

Example:

• Pregnant or trying to conceive and taking a prenatal that has 400 IU, add an additional 6 drops (3,000 IU) of Liquid D

• Northern regions and darker skin: Take 4,000-5000 IU in winter months and 2,000 IU in sunny months

• Aging population 5,000 IU

*I recommend discussing your personal vitamin D status and supplementation needs with your physician, nutritionist, or dietitian before considering a vitamin D supplement. 

And in regards to sun exposure, I am not recommending you avoid sunscreen, but balance your exposure with/without protection so you absorb your D needs while still preventing your risk of developing skin cancer.

If you're unsure of your personal needs, feel free to reach out!

Happy sunning!

Benefits of Coconut

C O C O N U T // The benefits and excitement of coconuts shouldn't end with the water.

I know it's popular B U T ... there's a wide variety of coconut-derived ingredients that allow you to get those beneficial nutrients in various ways.

Open your eyes and discover different ways to incorporate this goodness into your cooking and your diet.

Coconut OIL: use in place of butter or other oils in your cooking. (And rub it into your body! This oil is great for the body both internally and externally) Try adding 1 Spoonful of coconut oil to your morning routine to BOOST YOUR METABOLISM.  This oil contains MCT's (medium chain triglycerides which help you feel more energized, curbs your appetite and revs your metabolism to start the day. 

Coconut MILK: Use canned coconut milk to make creamy dishes like spicy curries or creamy fall soups.  This one here is amaaaaaazing! You can easily  use in place of cream in recipes, but note there will be a hint of coconut if swapping it into another recipe, so make sure it'll work with the flavors!  It adds a richness and luxury to everything it touches and adds a sweet tropical touch. (note: avoid coconut milk that has added stabilizers or gums, or has been homogenized or shaken.  You want to open the can and clearly see the distinction between the milk and the cream on top).

Coconut WATER: hydrate yoself! Use in place of sports drinks when sweating for an extended period of time for enhanced and healthy electrolyte replenishment or use in smoothies in place of milk. Harmless Harvest 100% Raw Coconut Water is my absolute favorite.  

Coconut MEAT: it's delicious, it's low carb and high in good monounsaturated fat necessary for fat loss, but note that it IS high in calories. Eat with care, but savor it!

Coconut FLOUR: use it in baked goods for enhanced fiber and a lower glycemic index. It's one of my favorite flours to use when creating recipes that are gluten free or grain free and it contains lots of fiber! It is tricky to use sometimes, due to the fact that it absorbs a lot of liquid and you will need to use more eggs to help bind the ingredients together, however, once you get the hang of it, it's fantastic and those baked goods leave you feeling way better than regular flour. 

Coconut FLAKES: shredded coconut and coconut flakes are the most common usage of coconut. It's extremely convenient for cooking and baking and tossing into granolas.  You can even use as a healthy crust for meat or fish.

Explore and experiment with this gem!

Power of Purple

My favorite color as a child was purple.  Everything...from backpacks, to lunch boxes, to my jellies sandals, was some shade of purple royalty.  But purple foods as a child, forget it.  I was an eater of anything and everything white (scoffing at my child-self as I write this): angel hair pasta, parmesan cheese, butter, smart food popcorn, white pizza, vanilla ice cream, clear gummy bears, you name it. Fast forward 20 years and it's a complete flip.  Just about everything I choose in my material life is either white, or black (boring, I know). Yet, my foods, are LOADED with this majestic purple. Now that color in food, is beauty. And power.

Not only are these shades simply pretty to look at on a plate, it is scientifically-proven that the darker the shade, the higher the antioxidant level. Thus, dark foods with this glorious purple pigment, such as blackberries, grapes, purple figs, purple onions, cabbage, lavender and purple basil have amazing healing powers.

One of the primary antioxidants in purple produce is the flavanoids, more specifically, Resveratrol, which helps decrease inflammation, relax the arterial walls, increases circulation and leads to decreased blood pressure.

Purple foods also kill cancer cells.  And that even includes red wine (whaaaaaaat?!).  And to add to that, turmeric, which has curcumin in it, seems to boost this cancer cell fighting activity. So when having your next curry dish, here's your excuse to have that glass of red wine with dinner. 

Blueberries have anthocyanins in them which are excellent for your liver, BUT, black/purple rice, has more per gram than the blueberries. This boost can help reduce damage to the liver incurred from excess alcohol intake.  Pass the purple grains, por favor. (curry with purple rice and your glass of red wine, perhaps?)

And to get even more anthocyanin than blueberries AND black rice, we pass the black currants and bilberries to help reduce LDL (the bad) cholesterol and increase HDL (the good) cholesterol.

And let's not forget to mention that these little purple powerhouses make you look and feel younger and help you relaaaaax. On goes the lavender eye mask.

Vegetables: purple cabbage, eggplant, purple potatoes, purple peppers, purple onions

Fruits: blackberries, grapes, prunes, plums, figs

Plants: lavendar and purple basil

*the purple basil in this photo above has super high doses of Vitamin A, Vitamin C and Calcium and is great for your skin, eyes and hair.  This just makes it that much easier to put purple on our plate.