What Are the Risks of Vitamin D Deficiency? It’s Spring, Go Enjoy Some Sunshine!
I can hardly begin to tell you how happy I am that the spring has finally arrived! My town of Portland, Oregon has broken the dreary, gray spell of the winter, and the nice weather has arrived in full force!
What is it about the shining sun that gives everyone a lift? People always seem to have so much more energy when the clouds break, and I don’t think it’s a happy coincidence. The culprit seems to be vitamin D, one of the super-nutrients that the sun gives us. But what, exactly, does vitamin D do to get this effect?
Recent studies all around the world have shown that vitamin D heavily contributes to your body’s sensitivity to insulin, in turn helping the regulation of blood sugar. This has two really exciting results: firstly, having well-regulated levels of blood sugar keeps your energy up between meals. Secondly, your body’s sensitivity to insulin directly affects the risk of diabetes, and this new research clearly shows that getting a sufficient amount of vitamin D can prevent diabetes, along with a slew of other diseases!
The most well known benefit of vitamin D is its ability to increase your calcium absorption, boosting tooth and bone health. But that’s not all. Vitamin D also protects against cancer, autoimmune diseases, cardiovascular disease, multiple sclerosis, and other chronic illnesses.
Although vitamin has been shown to prevent 77% of all cancers, new research published in the British Medical Journal shows that above all, high levels of vitamin D significantly lower the risk of bowel cancer.
Vitamin is also important in day-to-day health, as it arms your T-cells, the immune system cells, which can become dormant without sufficient sources of vitamin D. A strong immune system can prevent those frequent colds and flu viruses that tend to plague us in the colder months.
This, however, means that the time we need vitamin D most, the winter, is the most difficult time to get enough in our systems, since sunlight is the easiest and healthiest way to get vitamin D. If you are unable to get at least 20 minutes of sun exposure a day, you should consider vitamin D supplements. You can also incorporate vitamin D into your diet with foods like fish, cod liver oil, broccoli, and raw milk.
Another reason to take a few minutes to bask in the sunshine? Scientists have found that there is a link between vitamin D deficiency and stored body fat levels, so getting some sun can fight obesity by promoting body fat loss.
According to the March 2010 issue of the Journal of Clinical Endocrinology and Metabolism, nearly 60% of the world population is vitamin D deficient, so take out your sunglasses and lemonade and make the most of this wonderful season!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
An Apple a Day, Really Does…
My daughter inherited her love of coffee directly from me, and definitely brought that love with her to her semester in Paris. Luckily for her, her host parents share her passion, and she wakes up every morning to a fresh pot of coffee to go with her petit déjeuner. This was not the case, however, one early Monday morning when she was running a little late for her 9:30am art history class.
She tells the story like this: “That morning, I emerged, as usual, maybe a little later than usual, to find the coffee pot upside down on the drying rack. Ghislain, one of my host parents, was in the kitchen peeling these weird, French mini apples that we always have in a bowl on the counter.
Nikki [in French]: Oh, is there no coffee this morning?
Ghislain [in French]: No, today I am eating apples. Would you like an apple?
Nikki: No…
It took me another thirty seconds to realize that there was, in fact, NO COFFEE, and being late, as I was, I didn’t have time to make any. Seriously? Apples? What is this guy talking about? How are apples a replacement for coffee? Are these apples laced with caffeine?”
As hilarious as I found this story, it got me to thinking about apples, especially since, my daughter added when recounting the tale to me, that she eats them every day, but not for a source of caffeine. So, if not for caffeine, for what?
It turns out that apples are a powerhouse of vitamins, fiber, and antioxidants—all extremely important elements of a well-rounded, anti-aging diet.
In addition to being packed with immune-boosting vitamin C, apples are full of those amazing antioxidants that keep your cells healthy, your cardiovascular system in tip-top, and your heart healthy. However, it turns out that my daughter’s host parent made a mistake: the skins of apples contain the majority of the fruit’s vitamin C and antioxidants, so make sure not to skip out on those.
Apples also contribute to your heart health through a type of metabolite called flavonoids. Flavonoids have been shown to lower the risk of heart disease, as well as regulate blood pressure, and prevent inflammation. Studies have also shown that unlike most fruits, especially citrus fruits, apples actually lower the risk of asthma and other lung-related problems, and flavonoids are key nutrients when it comes to general lung support. And juicy, delicious apples are just packed with them!
Looking for a sweeter source of fiber than wheat bran? Just pick up some apples! Apples contain both kinds of fiber, soluble and insoluble, which are both really important for regulating LDL cholesterol.
Additionally, there is exciting new research being done that seems to show a correlation between the daily consumption of apples and a reduced risk of breast, lung, and colon cancer.
You can try chopped up apples in your salad, apples with peanut butter (one of my favorites) or with almond butter, chopped apples in your hot cereal in the morning, or baked apples with cinnamon, yum
So do your body—not to mention your taste buds—a big favor, and pick up a Pink Lady, a Red Delicious, a Granny Smith, or a Fuji apple ASAP!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
Self Love: What Does it Mean to You?
What comes to your mind when you read the words “self love”?
Some women find this term confusing. They may have been given a message all their lives that if you want to be a good person, you must be self-less. This is simply not true. You can love yourself (in a healthy way) yet at the same time show love for others. In fact… before you can truly love someone else, you must first learn how to love yourself!
Self love has deep meaning. The degree to which you love yourself reflects how much you truly can love and give to others. Self love is the foundation for living. It means you care about yourself enough to take risks, meet your physical and emotional needs, and do what’s necessary to create a great life.
What type of risks might you take? Stepping into your fear of the unknown, making a bold move toward something new and different… these are risks worth taking because they can improve your quality of life and help you learn what makes you happy. Improving your life and increasing your happiness are essentially ways to love yourself!
What about meeting your physical needs? Your body requires good, healthy food and clean water in order to thrive and survive. Your muscles need exercise to keep your blood, or life force, circulating. These are needs that, when we feel down about ourselves, we might tend to neglect. Choosing to eat junk foods that provide temporary comfort but ultimately leave our bodies worse off is no way to show love to ourselves! Honor your body, and your body will do its best to not let you down.
Finally, we all have emotional needs: the need to give and receive love and affection; the need to be acknowledged, listened to and understood. All of these things validate us and feed our sense of self worth. When you are in love with someone, how does that feel to you and how do you express it? You probably tell them how much you love them. You probably show it in how you look at them, speak to them and listen to what they say. You show concern when they are sad or angry, you care about what they think. You support them. Likewise, seeking a partner who provides this kind of support and understanding is a way to love yourself.
For me, self love is an expression of devotion toward myself, and a consistent way of being and behaving. Consider this: the more authentically you live by your own set of convictions, the more likely you are to one day attract real, lasting love. That means… finally!… a partner who appreciates the person you are, and is ready to love you precisely because of your beautiful qualities.
So now ask yourself: How much do I love myself? How much do I express my love for myself? Answer these questions and then set out to loving yourself more each day. Today, decide that you are worth it and that the people in your life are worth it too.
About the Author:
Life Coach Susan Liddy, MA, PCC, CPCC is the founder and CEO of AspireLifeCoaching.org, a life coaching company on a mission to empower women globally. Susan is the author of the “Secrets to Ultimate Living; What you wish you knew when you were 20!” and an active contributor to many blogs, including her own blog, SecretsToUltimateLiving.com
Special Note from Dianne:
This coaching program should be a pre-requisite for every woman out there! Please check out Susan’s Passages to Empowerment Program, it could change your life!
Click here to get FREE access to Life Coach Susan’s Passages to Empowerment Video Series:
(I believe so strongly in Susan’s work, that I am helping to promote her programs. In gratitude, Susan pays me a commission for my referrals who sign up.)
Here is a Great Way to Replace Store bought Protein Bars. Recipe for Maple Nut Orbs!
I can’t tell you how many times I’ve been to the grocery store staring at rows and rows of protein bars.
I often like to have a mid-afternoon snack with protein to sustain my energy and keep my blood sugars stable, and protein bars usually seem like the perfect snack answer.
HOWEVER, I never like them… I have yet to find one that I think tastes fresh and delicious, so I’ve solved my problem and decided to make my own.
They are not only good for you, the are DELICIOUS! Best of all, they are so easy to make. Enjoy the video and below, I have written out the recipe for you. Enjoy!
Let me know in the comments below what you think, how you like them and which variation you like best.
Maple Nut Orbs:
- 1 cup of nut butter of your choice, my favorite is Organic Peanut Butter
- 1 cup of oat bran
- 1/2 cup of wheatgerm
- 1/2 cup sesame seeds
- 1/3 – 1/2 cup maple syrup
- Optional: nuts, seeds, dried fruit of your choice. ( loved dried cranberries in my PB Orbs)
Directions: sooooooo easy
- Combine nut butter and maple syrup in food processor to blend together first
- Add the dry ingredients, (except the optional ingredients), blend.
- Fold in optional ingredients.
- Roll into balls or spread into 8 X 8 pan and cut into squares
- Chill
Can’t wait to hear what you think about them. You also get to meet my friend and Yoga teacher Yvonne. Enjoy.
Much Love, Dianne
Coffee Confession Update! I Have a Coffee Confession…I’m Addicted!
I am actually on Day 10 of NO COFFEE and I’ve got to tell you, I feel great!
My energy is awesome! As a matter of fact, I was IMing with my daughter this morning and blasting out questions to her so fast she told me to slow down! I thought, “I know right, and I’m not even on coffee”.
My energy has been really stable and pretty high throughout the day, I’m getting tons done. I am sleeping like a baby and my appetite and digestion are also awesome! Wahoo!
I’ve been drinking these great green smoothies, that my boyfriend thinks look really gross, but honestly, they taste great!
Aaah, life is good…
Anyway, just thought I would give you the update.
Peace!
Original Post:
Well there you have it, let the truth be told, I am a Coffee Addict! A Coffeeaholic if you will! There I said it, I confess!
I heart coffee! I love the smell of coffee, I love the taste of coffee. I like sugar and cream in my coffee. I set up the coffee pot at night so that the coffee is waiting so patiently for me as I rise. And aaaaaah the aroma!
No I don’t just have a cup, I have a REALLY large MUG!
aaaah! The comfort of it all 
I like to hold the warm mug in the morning and just sip! It’s quiet and peaceful in the house and it’s just me and the bean steaming under my nose.
Are you starting to understand they way I feel about this…. For awhile, I even indulged in the afternoon. (You know, after I crashed from my morning cup). Well I am a Health and Wellness practitioner and coach, I can’t rely on coffee in the afternoon to keep my energy going, that wouldn’t be right.
So I switched to green tea in the afternoon. After all, it is so good for us, anti-oxidants and all, fighting those evil free radicals. And, I actually love the taste of the Yogi brand Super Anti-Oxidant flavor tea.
So, big deal I can still have my morning cup (mug) right? Well guess what, my body recently told me, “WRONG!”
This past Sunday as we visited my boyfriend’s sister and brother-in-law, I was sort of forced to not drink coffee, as they did not have any. Well you know, I could have driven down to the Starbucks inside the grocery store to get the java love, but Sunday I made a decision to not do it, so I didn’t.
Oh my God did I have a headache to beat all headaches that day! We drove home in the middle of the day and I fell asleep and woke up with a headache that was just as intense… Headache kept going till I hit the pillow at…9 O’Clock, now anybody who knows me, knows that I usually do not go to bed before 11.
Day Two: No coffee and yup headache! Not quite as bad, but add a little grogginess and fogginess along with the headache and that pretty much sums up Monday.
Day Three: No coffee – tons of green tea! Almost no headache and mostly pretty clear of fogginess! Huh?
Day Four: No coffee – tons of green tea! Clear headed and stable/pretty good energy! Interesting?
Day Five: that would be today, tons of green tea! (uh oh, am I becoming addicted to green tea?) I don’t care I love it! My energy is really pretty good and today I decided to start a little cleanse. Wow, look at me, off the coffee and cleansing….
I am feeling really good about this decision to go off of the coffee… I am sure I will miss the smell, and feel a little pang and pull as I walk past Peet’s down the street from my office, but because I am turning the corner and I am feeling really excited about it, I thought it would be a great time to start a cleanse, since for me, giving up the coffee is always the hardest part of a cleanse, so I have avoided them for quite some time now.
So for now, the coffee pot has been replaced by the blender and I started my day with my green tea and a great green smoothie.
I will keep you posted with how I am doing… Please leave encouragement comments for me to stay on the wagon 
!
How about you, do you have anything that you feel addicted to? Let me know…. I will have more to come about cleansing and cravings soon.
For now, Be Well, Be Energized and Be Happy!
Dianne
