WINTER TIREDNESS

As we in America are heading into Fall and Winter, I thought I would share some information from Dr. David Brownstein, MD. Several people notice they feel tired in the winter, often starting in late Fall. It is a fact that we get less sunshine during the winter months, thus we are getting less vitamin D. If you find yourself experiencing more tiredness during the winter, you are probably low on vitamin D. You might try a vitamin D for a while to see if that helps.

As always, I recommend my readers see their doctor for continuous problems. They may be the symptom of a more serious condition.

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SHOULD YOU TAKE VITAMIN D?

While there are very few foods that contain vitamin D and many of us don't get a lot from the sun, you should check with your doctor before taking vitamin D supplements according to Patsy Brannon, R.D., Ph.D., professor of nutritional science at Cornell University and a member of the panel of the Institute of Medicine. It is important for some of us to take it but too heavy of doses can cause high blood calcium and excessive calcium in the urine. Both of those situations put you at risk for damaging your kidneys and bones.

Did you know that fortified foods such as breads, cereals, and orange juice actually have more vitamin D and calcium than does milk? Other good sources for vitamin D are fatty fish such as salmon and tuna.

There are those of us who need to take vitamin D. Just check with your doctor before deciding on your own to take it.

SOME INFO ON VITAMIN-D

 As you probably know we get vitamin-D from the sun so some of us may not get enough in the winter. Should you take vitamin-D supplements? Check with your doctor first. Taking vitamin-D if you don't need it can be harmful in some ways. Your doctor can perform a simple blood test and if you need vitamin-D you should follow his or her advice.

Are you aware that vitamin-D is not actually a vitamin but is a hormone? According to Leslie Ray Matthews, M.D. a former trauma surgeon and vitamin-D researcher, "Hormones have a whole-body effect and help you interact with your environment". Dr. Matthews continued, "Vitamin-D plays a huge role in helping your body fight off bacteria, fungus, parasites, and viruses." Some signs of vitamin-D deficiency are fatigue, muscle pain, joint pain, insomnia, and frequent sinus and/or respiratory problems. Unfortunately, those same symptoms can be caused by many other problems. As stated above, check with your doctor if you think you are low in vitamin-D.

EAT TO PROTECT YOUR BONES FROM OSTEOPOROSIS

Osteoporosis is sometimes referred to as "the silent disease" because many times it is only discovered after a person suffers a broken bone.  It is estimated 10 million Americans have osteoporosis and another 44 million are at risk for this devastating disease. There are foods you can eat that will help to protect your bones from this disease but don't wait until you are diagnosed with osteoporosis to start eating these foods.  Make them a regular part of your diet today!

• low-fat dairy products
• dark leafy greens
• salmon
• oats
• tofu

I'm sure there are more but this is a good starting point.

In addition, walk and do other weight-bearing exercises.  This will help to prevent falls and fractures.

If you are concerned about your vitamin D and calcium levels ask your doctor to test them the next time you have blood tests.

Your doctor can also do a bone density test if you are at risk.

Did you know the following may be signs of early osteoporosis?

• loss in height
• decreased strength in your hand grip
• weak and brittle fingernails
• cramps, muscle aches, bone pain

THE DIFFERENCES IN WHOLE MILK, LOW-FAT MILK, AND SKIM MILK

Do you get confused on which milk you should keep in the 'fridge for your family?  Do you know what the differences actually are?  Here is a breakdown of the three most popular milk types in calories and fat% per 8-ounce glass:

• Whole Milk = 150 calories, 49% fat Also contains riboflavin, phosphorus, vitamin B12.  Almost all milk is fortified with vitamins A and D.
• Low-Fat Milk 2% = 120 calories, 35% fat Also fortified with vitamins A and D and basically has the same other nutrients as whole milk.
• Low-Fat Milk 1 % = 100 calories, 23% fat Same benefits as 2%.
• Skim Milk = 85 calories, 4% fat.  Has about 55% of the calories of whole milk but does have the other nutritional benefits of whole milk.  Skim milk is very low in cholesterol.

You and your doctor are the ones who know your dietary needs.  Hopefully this information will help you when you make your milk purchases.

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FLAVORED YOGURT

Beware when eating flavored yogurts.  Many flavored yogurts do not deserve yogurts healthy reputation.  Be sure to read the nutritional label.  The  following is copied from the nutrition label on a popular brand of flavored yogurt:

• Potassium - 220 mg That is less than half the potassium you would get in a small banana.
• Protein - 5 g (By switching to plain Greek yogurt you can more than double the amount.)
• Calcium - 15% of daily recommended allowance (A good dose of this bone boosting mineral.)
• vitamin D - 15% of daily recommended allowance (A good dose of this cancer-fighting vitamin.)
• Faux or Pureered Fruit - not a significant amount of vitamin C
• Sugar - (4 oz container) Contains sugar equal to 7 packets of sugar

To keep your flavored yogurt on the "healthy" list, buy unflavored yogurt and add your own fresh fruit.

Note: The following picture is not the brand analyzed in this post.  This picture is for reference only!

CALCIUM IN FOODS

Don't make the mistake of thinking calcium is only in dairy products.  If you need more calcium in your diet, think green leafy vegetables including broccoli.  Broccoli and other green leafy vegetables are rich in calcium.  Be sure you are getting adequate vitamin D to help your body absorb the calcium.

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BUTTER FOR THE BRAIN

Continuing on the theme of the last few days, today's post is on butter and it's effect on your happiness.  Yes, butter, especially from grass-fed cows, does contribute to your happiness.  First and foremost, this is not to say you should start smothering your food in butter; absolutely not!  When it comes to food, moderation is always the key!  In other words, throw out the artificial margarine and add a little butter to your food on a daily basis because butter is a brain food.  Consider:

• Butter has vitamin A which is used to promote the production of neurotransmitters such as dopamine that are the key players in mood and memory.
• Vitamin D is present in butter (see the previous post for benefits to your happiness).
• Vitamin B12 is also in butter (again, see the previous post for benefits).
• If possible, buy butter from grass-fed beef.  This adds the critical omega-3 fatty acids which help to keep down inflammation and promotes the growth of new brain connections.  This butter also contains higher levels of a special fat known as CLA or conjugated linoleic acid which increases blood flow to the brain, extends the life of brain cells, and counteracts the effects of the stress hormone cortisol.

Foods have a positive effect your health when used in small amounts on a consistent basis.  Gorging on a particular food once in a while is not helpful and often can be harmful.  Use a small amount of butter daily, not gobs of it when you want.

Not a brand endorsement. 

Used for reference only.

THE NUTRITIOUS EGG IS A HAPPINESS FOOD

In spite of the negative press eggs received several years ago, the standard barnyard egg is a nutritional powerhouse!  If you wanted to create the perfect brain food, you would find most of what you need in the egg.  Here is a list of these "happiness" compounds found in the egg:

• Vitamin B12 - This vitamin is crucial for the nerve cells and deficiency in vitamin B12 causes irritability, depression, and cognitive decline!
• Folate - Needed to keep the brains neurotransmitter factories humming along.
• Iodine - Iodine is essential for proper thyroid functioning.  This is important because an underactive thyroid causes lethargy, depression, and weight gain.  And weight gain also has an effect on happiness.
• Vitamin D - When your supply of vitamin D gets low, chances for depression, dementia, PMS all increase.

The above list is only a partial nutrition list of the egg, but it is the main nutrition in the egg that does play a role in your happiness!

Did you ever think that a simple egg could be so important to your "Happiness Quotient?"

HAPPINESS AND FOOD

What you eat does affect your happiness!  Food is what fuels everything about your body and what you eat controls your body from head to toe!  Food is directly linked to three areas of brain function that create our ability to be happy!  The first is the capacity to think, focus, plan, and remember - what we will call "foods for thought."  The second is emotional regulation - foods for good mood.  The third is the ability to control anxiety and the power to push through to a deadline, etc - foods for brain energy.  Yes, what you eat does control all these parts of your life.  Here are some ways you can control these areas.

• Cut back on eating processed foods.  Most processed foods are loaded with sugar.  Too much sugar contributes to shrinkage of key brain areas involved in mood regulation.
• Eat more whole-grains, vegetables, and fruits.  Plant foods contain minerals and phytonutrients that are scientifically known as the "Essential Elements of Happiness."  These consist of vitamins A, B12, D, E, Folate, iodine, magnesium, calcium, iron, fiber, and omega-3 fatty acids.  These are substances the brain needs to function optimally.
• When possible, opt for grass-fed meat.  Grass fed meat typically has more omega-3s.  Omega-3s promote formation of new brain connections.
• Eat a variety of whole foods.  Branch out and eat healthy foods you may not particularly enjoy or are not used to.  Keep variety in your diet so you don't "burn out" on the healthy foods you eat.  Remember this; the greater range of whole foods you eat, the broader the range of brain-boosting nutrients your diet will contain to help your brain keep you happy!

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EAT MORE BEEF?

I know many of you are going, "WHAT?"  Just hang on and finish reading this post!  Often what I write about on this blog is from research I do for my own health.  A little background on me for those of you who don't already know.  I was born with severe allergies and a very rare blood.  Oh, my type is 0-Negative but there is something about my blood (I don't understand this enough to explain it) that puts it in an elite class worldwide.  I have had health problems all my life but with God's grace I have lived a normal life.  I have a list of health problems a mile long, so to speak.  Some of those are leukocytoclastic vasculitis, lupus, arthritis, fibromyalgia, diabetes, high blood pressure, osteoporosis, heart problems, etc.  I have had breast and colon cancer.  I merely state this to let you know that if you are battling an illness, I understand.  And please remember when reading my posts, I have no medical training.  But research into my health has saved my life and that is what I share with you.  You will notice that any real medical advice I post also shows the medical resource so you can check it out on your own, if you so desire.

Back to my original couple of sentences here.  At my check-up a few years ago, I had a lot of blood work done.  When I met with the doctor to discuss results.  I was floored to discover I am extremely low on vitamin-D and B vitamins.  I am so low on vitamin-D that I have to take prescription pills for it for the next 2 months then have it checked again.  (The doctor told me over the counter pills would not help my situation, at this point.) Actually, I only have about a 5th of the needed amount.  And I have to have a vitamin-B shot monthly for a few months.  The doctor and I discussed this and as always, I came home and started my research.  No wonder the doctor asked if I eat beef!  I have recently wandered away from meat, I don't enjoy it. At the above-mentioned blood work my Vitamiin-D was almost nonexistent again.

Many stay away from beef thinking it is a bad thing.  Well, hello, think again.  According to the California Beef Council and some nutritionists with a large chain of health food type grocery stores, there are 29 cuts of beef that meet government guidelines for lean.  That is too many to list but here are some of the more popular ones; tenderloin, sirloin, and 95% lean ground beef.  These have less than 10 grams of total fat, less than 5 grams of saturated fat, and less than 95 mg of cholesterol per a 3-oz (USDA recommended serving size of meat) serving. Here is an important part, beef has 8 times more vitamin B12, 6 times more zinc, and 2 1/2 times more iron than a skinless chicken breast.

This is just for your information, not a recommendation to change your diet.  I will be adding an additional meal or two of beef a week to my diet even though I don't particularly like meat.

And by the way, I wouldn't pay much attention to the politicians who want to do away with cows to save the environment. That is crazy.

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WHICH MILK?

It used to be that milk was milk.  If you wanted a glass of milk, you went to the refrigerator and poured yourself a glass of "regular" milk.  Like so many foods today, even choosing a glass of milk gets complicated.  Below are some simple facts about some of our milk choices per 8-ounces:

• Vitamin D Cow's Milk - Calories = 150, Fat = 8 grams, Protein = 8 grams
• Skim Cow's Milk -         Calories = 83, Fat = 0 grams, Protein = 8 grams
• Soy Milk -                      Calories = 131, Fat = 4 grams, Protein = 8 grams
• Almond Milk -               Calories = 60, Fat = 2.5 grams, Protein = 1 gram
• Rice Milk -                     Calories = 120, Fat = 2.5 grams, Protein = 1 gram

For the average person, skim cow's milk is probably the best choice.  However, one may prefer one of the others for various reasons.  For those with serious allergies to soy, nuts, or are lactose intolerant, rice milk is a good alternative with cereal, etc.  But when buying rice milk or almond milk check to be sure what you buy is fortified with calcium and vitamin D so you aren't losing out on those nutrients.

Yes, we use a lot of milk at our house.

FEED YOUR IMMUNE SYSTEM

Studies have shown that people whose diets are low in the following vitamins - A, C, D, Bs (includes folic acid) and the minerals iron, zinc, and selenium tend to have fewer and less active types of the important white blood cells that defend against invading microorganisms.  To keep yourself healthy, eat a well-balanced diet that is rich in fruit and vegetables, whole-grains, and low-fat dairy.  You should also eat a moderate amount of fish, lean meat, nuts, and healthy vegetable oils such as olive, canola, coconut, etc. 

Don't get sick because you aren't eating right!

This information is from the Consumer Reports on Health Vol. 23, Issue #12, December 2011

WHAT SHOULD YOU EAT TO PREVENT OSTEOPOROSIS?

Disclaimer: I have osteoporosis but I just do not take osteoporosis medications. Perhaps I should but I have tried several and I just decided against them. After several colon surgeries, a bowel resection, colon cancer, etc, osteoporosis drugs are not good for my digestive system. My worst osteoporosis spot is one of my hips. When I take osteoporosis drugs, that hip hurts me. In studying the drugs I discovered most of them leach nutrients from the hips and move them elsewhere. If you are on osteoporosis drugs and they are working for you this post is not to discourage you from that course of treatment! Having said all that, this post is about eating to prevent or slow down osteoporosis. Knowing what to eat (or not eat) is important in fighting any health problem. Here are some tips for eating to prevent or slow down osteoporoisis:

• You need calcium. That is probably the number one thing everyone knows about osteoporosis. It is best to get said calcium from the foods you eat and here are some good examples - fat-free plain Greek yogurt, fat-free milk and cheese, white beans, kale, collard greens, broccoli, almonds, and soybeans. Include some of these in your diet everyday.
• Get plenty of lean protein. Examples are lean meats such as turkey, chicken, pork tenderloin, lean beef, legumes, peanut butter, beans, low-fat milk and cheeses. Avoid too many protein bars and shakes. That is not the best way to get healthy protein.
• Vitamin D is important, too. Actually calcium needs vitamin D to help it travel to the bones and where it is needed. Sunshine helps the body to produce vitamin D but that requires too much time in the sun so supplement with the following foods: Fatty fish such as mackerel, salmon, sardines and herring. Soy milk, yogurt, and egg yolks also contain vitamin D. Since the list of foods rich in vitamin D is slim you may need to discuss a vitamin D supplement with your doctor.
• Magnesium is also beneficial in preventing and fighting osteoporosis. Magnesium helps the body absorb calcium to help maintain a strong bone structure. Magnesium is found in seeds such as pumpkin, sesame, and flax, brown rice, Swiss chard, spinach, sweet potatoes, beans, wheat germ, etc.

This is a short list of foods that will help you prevent or slow down osteoporosis. There are more but if you make a point of including several of the above foods in your daily diet you will be well on your way to preventing this bone disease.