Happy Holidays to all from myself and my fellow bloggers, Marie Spano and Kathy Stevens.  It is Christmas Eve and very snowy here in Bellingham, WA so it looks like we will be having a white Christmas.  Not something we have here very often, so it is nice except for the bad roads while everyone is trying to travel.

Thank you to all our blog readers!  We have really enjoyed bringing you the latest news and information about health and wellness and will continue in the New Year.

With all the renewed interest in health and nutritional supplements such as Vitamin D, 2009 should be a great year for additional studies and research. 

Also, don't forget to enter or re-enter the View, Vote, and Win contest and vote on your favorite video.  The contest ends January 3rd, 2009 and the winners will be announced then for both the one year supply of energy and the Video Contest.  Stay tuned!

Stay healthy and well this holiday and into 2009.  Make health and fitness a priority for yourself and your family and it will really make a positive difference in your life.  Start with small steps such as walking and taking at least a vitamin D supplement.  Then add on more later such as nutritional foods, adding calcium supplements or glucosamine and chondroitin for joint health and fitness walking.  Each one is an important step to a healthy lifestyle.

Vitamin D is a fat-soluble vitamin that is converted into its active hormone form in our body.  We can obtain vitamin D from food or dietary supplements and our body can produce it when skin is exposed to UVB rays from the sun. 

When thinking of bone health, calcium comes to mind.  However, vitamin D helps promote calcium absorption and helps our body maintain adequate blood concentrations of calcium and phosphate. 

Why is this important?  Blood concentrations of both calcium and phosphate are used to mineralize bone.  And serum calcium levels must be maintained within a narrow range for normal nervous system functioning.

Though hard and seemingly static, bone tissue is actually very dynamic.  Bone remodeling, the process of removing old bone tissue and replacing it with new bone tissue, takes approximately 6 months and helps keep bones strong.

Vitamin D for Bone Health
Vitamin D (in addition to calcium and other minerals) plays an important role in bone health.  In fact, insufficient vitamin D levels can lead to bones that are thin and brittle which could result in rickets in children or osteomalacia in adults.  Both diseases are characterized by softening of the bones and skeletal deformities.

Taking calcium supplements with vitamin D and additional vitamin D supplements if needed, may help support bone strength.  Check with your doctor to find out what dose you should be taking. 

Source:
Institute of Medicine, Food and Nutrition Board.  Dietary Reference Intakes: Calcium, Phosphorous, Magnesium, Vitamin D, and Fluoride. Washington, DC:  National Academy Press, 1997.

Liquid sunshine in a bottle.

I am excited to announce the launch of our newest product, a liquid vitamin D supplement that's perfect for the whole family to take, ages 4 and up.  It tastes really good with a great natural berry flavor.  I took some home for my kids to try and they loved it!  It has 1000 IU of vitamin D3 in the recommended dosage of only 2 teaspoons for adults or 500 IU in one teaspoon for ages 4 to 12.  Read more

Why take vitamin D supplements?
Recent scientific studies report that as much as 50% of the US population is unknowingly deficient in vitamin D.  Most people don't regularly eat enough vitamin D rich foods (salmon, sardines) or drink enough milk to satisfy the recommended daily allowance.  You would have to drink 10 glasses of milk to get 1000 IU of vitamin D or take cod liver oil. 

Vitamin D is a fat-soluble vitamin that is converted into its active hormone form in our body.  New research shows vitamin D provides an array of health benefits.  For example, it supports a healthy immune system and help maintain bone and teeth health among many others.  Vitamin D helps promote calcium absorption and helps our body maintain adequate blood concentrations of calcium and phosphate which are used to mineralize bone.  

Vitamin D supplements are important for those who have darker skin, spend a lot of time indoors or live in a northern climate (I work in a cubicle and I live in the Northwest), or even if you go outside a lot but wear sunscreen.  D3 is the preferable form as it is the kind made by the body when exposed to sunlight.   

You will be able to purchase this product nationwide at Walgreens locations and soon at your local drugstore and online.  You can even get a $2 off in-store coupon now!

Winter is the perfect time to start taking vitamin D. Also make sure your family is taking it as well, especially during the cold and flu season.

A great resource is a book called "The Vitamin D Cure" by James, E. Dowd, M.D. and Diane Stafford.  See www.thevitamindcure.com

Healthy Eating Habits

1.  Eat breakfast. 
It’s 10 am and you wonder why you are zonking in your morning meeting, yet you flew out the door with a mug of coffee.  All with no food to keep you going.  Food = fuel.  Your car won’t move without gas and your body won’t move very far without fuel.

2.  Eat smaller meals throughout the day.
You’ve heard this one many times right?  Large meals mean more blood flow shunted toward your stomach for digestion and away from your brain.  Less blood flow to your brain = less oxygen to your brain and soon you’ll find yourself drooling with an indentation of your keyboard on your left cheek.  Eat smaller meals more often to keep a constant rate of fuel coming into your body.

3. Steer clear of sugary foods. 
Candy won’t get you very far.  You’ll get a spike of energy then crash.  So seriously, cut the sugary stuff out or at least minimize it.

4. Eat protein at every meal. 
Sure, you’ve heard the old story about turkey and tryptophan and how it can make a person sleepy.  But, in reality, you need a little protein at every meal to keep your blood sugar steady and energy levels even.  I can tell a major difference when I consume protein at every meal.  My current favorite source is nonfat Greek yogurt.  It tastes rich and creamy and has more protein then regular yogurt.

5. Eat the bulk of your calories before you get home for dinner. 
You need energy to function right?  And most of your work comes during the day correct?  So don’t graze like a bird throughout the day then sit down to a nice sized dinner followed by snack after snack after snack while watching Dancing with the Stars.  Instead, make sure you are following #2 above and eating enough food throughout the day to keep you going.  And no, a 230 calorie Lean Cuisine for lunch isn’t enough food in one sitting.

6.  Take your nutritional supplements at the same time each day.
This helps you to remember to take them every day and stay consistent.  If you make it a part of your morning routine, it is less likely you will forget.  Calcium supplements can be split up and taken in the morning and again at night, for better absorption.

Lung Airway Cells Activate Vitamin D and Increase Immune Response

Press Release

Vitamin D is essential to good health but needs to be activated to function properly in the human body. Until recently, this activation was thought to happen primarily in the kidneys, but a new University of Iowa study finds that the activation step can also occur in lung airway cells.

The study also links the vitamin D locally produced in the lung airway cells to activation of two genes that help fight infection. The study results appear in the Nov. 15 issue of the Journal of Immunology, now online.

In addition to contributing to calcium absorption and bone health, vitamin D is increasingly recognized for its beneficial effects on the immune system. Vitamin D deficiency has been recently linked to increased risk of some infections, autoimmune diseases such as multiple sclerosis and type 1 diabetes, and some cancers.

"The more scientists have been studying vitamin D, the more we learn about new roles it plays in the human body," said the study's lead author Sif Hansdottir, M.D., fellow in internal medicine in the University of Iowa Carver College of Medicine. "The active form of vitamin D is known to affect the expression of more than 200 genes, so we were interested both in the possible lung-specific production of active vitamin D and in vitamin D-dependent production of proteins that fight infections."

The first step in vitamin D activation takes place in the liver, where an enzyme called 25-hydroxylase converts vitamin D into a "storage" form. The next step takes place typically in the kidneys, but in recent years, tissue and organs such as skin, intestines, breast and prostate have been found also to express the enzyme that completes vitamin D conversion.

The University of Iowa team, based in the laboratory of Gary Hunninghake, M.D., professor of internal medicine and the study's senior author, used cells from deceased human donors to demonstrate that the presence of the enzyme 1 alpha-hydroxylase in the airway cells helps convert the storage form of vitamin D into its active form.

"When we put the storage form of vitamin D on the lung airway cells, we saw them convert it to the active form," Hansdottir said. "The next step was to investigate whether this active form could affect the expression of genes."

The team then showed that vitamin D activated by airway cells affects two genes involved in immune defense. One gene expresses a protein called cathelicidin that can kill bacteria. The second gene, called CD14, produces a protein that helps cells recognize different kinds of pathogens that could be a threat.

"Vitamin D converted by the kidneys circulates in the bloodstream, but vitamin D converted by other organs appears to stay within those organs and protect them from infection," Hansdottir said. "We were able to see this happen in cells lining the trachea and main bronchi."

The team also found that when lung airway cells are infected by a virus, they express more of the enzyme that activates vitamin D. Hansdottir said the team is very interested in pursuing studies on the role of viral infections in vitamin D production and subsequent effects on lung infections.

"Vitamin D not only increases proteins involved in bacterial killing but also can dampen inflammation," Hansdottir said. "Controlling inflammation through vitamin D is good because too much inflammation can cause problems such as sepsis and seems to contribute to autoimmune disease."

Hansdottir noted that vitamin D insufficiencies and deficiencies (which are more severe) are fairly common, particularly for people living in northern latitudes. While vitamin D can be generated through sun exposure, such exposure is generally not recommended as a remedy because of skin cancer risks. Instead, Vitamin D supplements can be used.

The American Academy of Pediatrics recently recommended that the vitamin D dosage for children be increased to 400 IU (international units) per day. Optimal daily intake for adults is still being studied but may be as high as 800 to 1,000 IU.

Contact: Becky Soglin
becky-soglin@uiowa.edu
319-335-6660
University of Iowa

You plan for family vacations, plan for remodeling your kitchen and plan for your child’s activities each season.  But do you take the time to plan for your family to eat healthy foods?  If you answered yes, you are on the right track.  If you answered no, stick with me, I guarantee that you won’t have to carve a ton of time out of your day for meal planning.

First, let’s take an inventory. 
Who’s eating at your house in the next week? (I like planning by the week since most people grocery shop once per week)  If you have guests that require certain diet modifications (low sodium, vegetarian etc.), keep that in mind.  If not, just consider how many people live with you. 

Next, inventory your fridge/freezer and cabinets. 
This is crucial because most people let food go bad or stale because they fill up their fridge/freezer only to find freezer burned frozen broccoli months later and molded cheese a few weeks after they bought it.  Or they buy boxes or jars of something only to come home and realize they already had 4 boxes of crackers and 2 opened jars of spaghetti sauce in the fridge.  So, take an inventory of what you have every week or two.  If you have plenty, don’t buy it unless you have the shelf space and the use by date is a long time away, even if it is on sale. 

Make sure to check your supply of nutritional supplements for the family such as multivitamins, Vitamin C for cold and flu time and calcium and vitamin D for bone health.   

The final step involves planning out a few dinner meals and all lunches for the week.
If you don’t take leftover dinner for lunch the next day, figure out what you are running low on (lunch meat?  cheese?) and put that on your grocery list.  Now for dinner, what will you be cooking (and can you use up some of the food already in your fridge/freezer and cabinets)?  Add anything to your grocery list that you don’t have and will need. 

Looking for meal ideas?  There’s no shortage of cookbooks or websites you can turn to for cooking ideas.  My favorites are:

• More Matters from CDC (all recipes are heart healthy and you can search by a number of criteria):
• Cooking Light:
• Food Network’s Healthy Recipes:

Shopping 
Stick to your list and check out the store’s circular for sales.

Is your food enough?

How do you know if you are getting what you need from food or when you may need a supplement?  That depends on what type of supplement you are interested in.  I group them into two categories: 

1. Vitamins and minerals
2. Other supplements for general health and wellbeing

First, vitamins and minerals. 
It is not easy to get all the vitamins and minerals you need from your daily diet unless you eat a decent amount of food, choose high quality nutrient-rich foods the majority of the time and vary your diet (versus eating the same 30 or so foods each week).  There are some nutrients that just are not prevalent in many foods such as vitamin D (though it is fortified in some foods), copper and vitamin E. 

Do you need a multivitamin mineral supplement?
It is wise to take one especially if you are a female, vegetarian or vegan, dieting, elderly or you don’t eat a well-rounded nutritious diet full of fruits, vegetables, healthy fats and good quality sources of grains and protein.  Remember, you don’t need anything that says “mega” on the front or has 2000% of any vitamin or mineral.  Just because something is good for you, more isn’t always better.

A recent survey said 72 percent of Physicians think its a good idea for their patients to take a multivitamin.
 
The “other supplement” category. 
Many supplements that fall into this category are those you aren’t going to get from food or is hard to get in sufficient  quantities.  Will you benefit from taking glucosamine and chondroitin supplements?  Omega 3 fats?  Calcium and Vitamin D?  Coenzyme Q10?  First, always ask your personal physician or the specialist you see.  Make sure they take the time to explain why any supplement may be beneficial for your health.  Next, do your own research.  Look on reputable .gov or .edu websites. Or, check out our government’s information on dietary supplements:

http://www.cfsan.fda.gov/~dms/ds-savvy.html

A new study just released revealed the five top reasons why physicians recommend dietary supplements to their patients.  The Life Supplemented Healthcare Professionals (HCP) Impact Study found that a majority of physicians - 79% - recommend supplements to their patients for these health reasons:

1. Bone Health 33%
2. Overall health and wellness 32%
3. Joint Health 29%
4. Heart Health 26%
5. Maintain healthy cholesterol 22%

The physicians were not asked to specify which supplements they would recommend for each condition; however, there are certain supplements that are widely recognized for each of these health areas.

1.  Bone Health - Calcium and Vitamin D are widely recognized and recommended for maintaining bone health and managing osteoporosis

2.  Overall health and wellness - This survey found that 72 percent of physicians think its a good ideas for patients to take a multivitamin. 

3.  Joint Health - Glucosamine and chondroitin supplements have been shown in clinical trials to aid in joint discomfort and mobility often caused by osteoarthritis.

4.  Heart Health - Omega-3's, EPA and DHA, found in fatty fish such as salmon are often taken for many health reasons, including a healthy heart.  Other supplements include vitamin E and B vitamins. 

5.  Maintain healthy cholesterol - Soluble fiber is known for its cholesterol-lowering effects and plant sterols are becoming popular also.

Top supplements used by the 72 percent of physicians who say they use a dietary supplement:

1. Multivitamin
2. Vitamin C
3. B vitamins
4. Vitamin D
5. Vitamin E
6. Calcium

Read more about this study here

 

Happy Friday!  I just came across a great new study recently released by the University of Michican on Calcium and pregnancy.  Although I am long past the pregnancy stage (my kids are 16 & 12), I think this is very important for all women who are pregnant or thinking about having a child anytime soon.  The more you can do to have a healthy baby the better.

This study shows that women who take 1,200 mg of a calcium supplement daily have a 31 percent reduction in the amount of lead in their blood, reducing fetal and infant exposure. 

" Lead exposure during fetal development and infancy can cause low birth weight or slow weight gain after birth, cognitive defects such as lower intelligence scores, lower motor and visual skills, or even miscarriage. Damage from lead exposure and poisoning is usually permanent."

Read more about this important study now!  Read

Please come and join us at one of our largest events this year!  We will be attending the AARP Life @ 50+ show in Washington, DC, September 4-6.  We are excited to meet our consumers face to face and hear their stories about how our products benefit their lives and introduce them to our new product offerings.  The show will be held in the beautiful Walter E. Washington Convention & Exhibition Center in Washington, DC. 

Make sure to stop by and see us at booth #3135. 

We will have live samples available of our liquid glucosamine chondroitin, liquid calcium, and energy products.   Along with great exhibits the event will include celebrity speakers and concerts.   Attendance at the event is expected to be approximately 30,000 people giving us a chance to talk to many people while we are there.

Print this article and bring to the booth and you will get you a FREE gift at our booth!
 
For more information on this event click here.  See you there!

Life@50+ | National Event & Expo

Washington, DC, September 4–6, 2008

Do you avoid taking certain tablet or capsule supplements because they are hard to swallow?  Or maybe you do take them along with large amounts of water so they don’t get stuck in your throat.  Many people prefer liquid supplements because they are easier to swallow.  

Liquids are not only easier to digest, but they may also be easier for the body to use as well.  Can you picture how long it may take a large, hard tablet to break down in your digestive tract and then be absorbed and used?  Liquid supplements, on the other hand, are considered to be readily absorbed and utilized[1].

 

Research is just starting to emerge showing that certain nutritional supplements may actually be better absorbed in a liquid state.  Studies have shown that it is preferable to take vitamin C[2] and lycopene[3] in a liquid form.  That’s why you may have seen recommendations indicating that tomato sauce and ketchup contain more bioavailable lycopene then tomatoes.  

Though we are still waiting on research regarding other vitamins, minerals and supplements and their absorption, rest assured that liquids enter our body rapidly and the nutrients they contain are quickly absorbed and utilized.

 

Supplements available in liquid form include liquid calcium with Vitamin D and liquid glucosamine and chondroitin.  If you are one of many who have difficulty swallowing tablets or capsules, these may be a great option for you.  Plus, you only have to take one dose per day versus two or three.  If preferred,  you can mix it with any kind of juice or water.  Try it today!   

Step 4 - Talk to Your Doctor

Step 5 - Have a Bone Density Test

 

In conclusion of the 5 step series for stronger bones, the final two steps are also a very important part of overall bone health. 

 

Step 4  Talk to Your Healthcare Professional  

Don’t wait until you think you are “old enough”.  No age is too young to find out if you are at risk.  It’s very important that you start discussing how to prevent osteoporosis at an early age, especially if you are at a higher risk.  There are several factors that increase the likelihood of developing osteoporosis and broken bones.  Read through these and give yourself a strike for each one that pertains to you.

 

• Female – Strike one for me
• Small and thin – not so much, I guess this is one time I’m glad I’m not!
• Certain ethnicity such as Caucasian or Asian, although Hispanics and African Americans are also at risk – Strike two
• Family history of osteoporosis or broken bones – Strike three for me, my grandmother has severe osteoporosis
• Poor diet with low calcium and vitamin D intake and excessive intake of protein, sodium and caffeine – Strike four – I’m lactose intolerant so I do not eat dairy, plus I live in the Northwest where we get sun 2 months a year and I love caffeine!
• Lack of exercise or activity – this one I do pretty well on with walking, hiking, gardening at least once a day
• Certain medications such as steroids, some anticonvulsants and others – thankfully, I do not take any medications
• Certain diseases and conditions such as anorexia nervosa, asthma and others – thankfully, no for me
• Not taking any calcium or Vitamin D supplements – I try to remember everyday!

I have four strikes against me – how many do you have?  All it takes is one.  Even if you don’t have any, it’s still important to talk with your doctor and make to take a high quality liquid calcium supplement with Vitamin D each day.  A liquid is much easier to swallow and more absorbable.  This will help ensure you are at least getting what you need each day to help prevent osteoporosis and protect your bone and joint health.

 

Step 5 – Get a Bone Density Test

That brings us to the final Step 5, if appropriate, get a bone density test to determine how healthy your bones actually are.  A bone density test can identify if you have osteoporosis and determine your risk for fractures and monitor your response to an osteoporosis treatment.  The National Osteoporosis Foundation (NOF) has more info.  When you get the results of your bone density test, you and your doctor can determine what treatment steps are right for you and what do the numbers mean.  Make sure to discuss all your options thoroughly.

 

Make an appointment today and find out if your bones are healthy.  Also, make sure to follow each of the 5 steps to ensure healthy bones now and in the future.  I know I am going to try very hard to follow all 5 steps.  Please join me!

 

 

 

 

It’s no secret that our economy is in a bit of a slump.  Stocks are tanking and the cost of both gas and food are rising.  How can you beat the battle of high food prices?  There are many things you can do to save your self from high grocery bills.

1. Never shop hungry.  You’ll lose your gut and your wallet.  Go to a store hungry and you are likely to pick up whatever looks good, regardless of the price and nutrition profile.
   
    
2. Buy seasonal produce or buy frozen.  When you find a recipe that calls for blueberries and it is the middle of December, don’t go on a goose chase looking for fresh berries. Buy frozen or choose another dish and save that one for July.
   
3. Choose unprocessed.  Yes, this means you may have to chop a thing or two and actually turn on your stovetop but, you’ll save a lot of money if you find quick cooking recipes that use fresh, frozen or canned minimally processed foods.
   
4. Use coupons or try the store brand.  If you buy boxed goods, it may be worth it to invest $2 in the Sunday newspaper.  Many companies now offer online coupons that you can print out and use at your local retailer.  Coupons.com is a great resource for many coupons.
   
5. Shop at warehouse stores but still check prices to make sure you are getting a bargain.  Let’s face it, you can stock up on canned green beans and not worry to much about them going bad.  But, think twice about buying bananas in bulk.
   
6. Invest a few minutes in planning your meals.  By doing this you can avoid running out to the grocery store for forgotten ingredients and leftovers that go bad.
   
7. Go through your cabinets and refrigerator before you shop.  It’s amazing when you find that you already have 2 bags of shredded mozzarella stuck under some tortillas and string cheese.
   
8. And last but not least, don’t forget the nutritional supplements you need to ensure good health.  Saving a few dollars now and forgoing on your calcium + vitamin D supplement or deciding not to continue taking glucosamine and chondroitin for your joint health, will cost you a significantly greater amount of money in the future on healthcare costs and lost productivity. 
   
   Happy Shopping and Saving!

5 Steps for Bone Health – 3^rd in Series

Step 3 – Maintain A Healthy Lifestyle

 

Previously I wrote about the 5 steps for bone health:  Step 1 - Eat Right and Step 2 - Exercise.  That brings me to Step 3 – Maintain a Healthy Lifestyle.  Of course, eating right and exercise are very important part of this, but what further steps should be taken for stronger bones?

 

• Stop smoking – smoking is just as bad for your bones as it is for the rest of your body.  Women who smoke have lower estrogen levels compared to nonsmokers and often go through menopause earlier, putting you at higher risk for osteoporosis.  Visit this stop smoking blog for some great  tips and support.
   
• Limit alcohol consumption – excessive alcohol intake of more than 2-3 drinks per day is damaging to your bones, even in younger women.  Heavy drinkers are also more prone to bone loss and fractures, both because of poor nutrition and an increased risk of falling.
   
• Stay away from soda pop – soda contains phosphoric acid.  When too much phosphorous is in the blood stream, calcium is leached from the bones.
   
• Maintain a healthy weight – a very low body weight can put you at  higher risk for osteoporosis. 
   
• Take a Calcium with Vitamin D supplement daily – look for a high quality liquid calcium supplement containing 1000 mg of calcium and 400 IU of Vitamin D. 

Why not start today?  Taking the right steps today will lead to stronger bones in the future.

 

 

Aside from choosing good quality nutritional supplements, it’s important to be cognizant of when you are taking them.  Many supplements work best under certain circumstances which may mean they should be taken with food, taken on an empty stomach, or taken at different times than other supplements or prescription medicines.  All of this can be very confusing so we will outline a few rules of hand: 

 

 

·             Always take your dietary supplements hours apart from your prescription medicines unless otherwise directed by your physician. 

·             Calcium carbonate is best taken with food as your body needs the acidic environment created during digestion for optimal absorption.

·             Calcium citrate can be taken any time of the day!

·             If you are taking a calcium supplement (of any variety), space out your doses so you are only taking approximately 500 mg at any one time.

·             Do not take calcium supplements and iron supplements at the same time.

·             Unless you are told otherwise, take your dietary supplement after meals.  Many supplements are absorbed best when combined with food.

·             Take iron on an empty stomach unless it upsets your stomach.

·             Magnesium – you may want to consider taking this at night as it can help promote good, sound sleep.

·             If you aren’t taking liquid supplements, make sure to take your nutritional supplement with plenty of liquid.

When it comes to nutrition, the media often finds an ingredient, supplement or product that steals the spotlight for a period of time.  Sometimes the ingredient is lambased to the point where it becomes an outcast at warp speed, this happened with partially hydrogenated oils (man made trans fats).  Other times, the news is good.   And this is what has happened with vitamin D.  This vitamin has gone from the kid at the back of the class to center stage in a short period of time. 

Why Vitamin D along with Calcium?
When it comes to bone health, many of us automatically think of calcium and milk/dairy.  However, calcium alone can't do its job without adequate vitamin D.  Think of vitamin D as the gatekeeper to bone tissue, it aids in the absorption of calcium. 

Vitamin D may also decrease our risk for certain types of cancer.  Most notably, colon, prostate and breast cancer.  And, a deficiency in vitamin D can lead to osteopenia, osteoporosis, chronic pain, muscle weakness, fractures and autoimmune diseases.  A recent U.S. study in the June 9 issue of the Archives of Internal Medicine, found that Vitamin D deficiency may increase the risk of heart attacks in men.
 

We need sunlight - but in moderation
Vitamin D is manufactured in the skin upon exposure to sunlight.  Past recommendations have indicated that just a little exposure - say 15 minutes a day, will give us all the sunlight we need to make vitamin D.  However, recent studies have shown that many of us fall short.  Even people living in climates sunny throughout the year like southern Arizona.  How can this be the case?  Individuals with darker skin and older individuals just don't produce vitamin D as well as fair-skinned, younger people do.  And, people who live in less than sunny climates simply aren't exposed to the sun's rays often enough.  Lastly, many people have had skin cancer (basal and squamous cell carcinoma is on the rise) and are avid sun block users and therefore don't manufacture adequate vitamin D.

 

Calcium - our bones needs it!
Now, on to calcium. Aside from its role in bone health, calcium also aids in:  muscle contraction, blood vessel contraction and expansion, hormone secretion, heartbeat regulation, conducting nerve impulses and blot clotting.  And, all of these functions are considered more vital than keeping our bones strong.  So, when we fall short on our calcium intake our body leaches it from our bones. If this process occurs frequently, over time we end up with weak, porous bones, osteopenia and osteoporosis.

 

Make sure you get enough!
It's clear we need to take in adequate levels of calcium and vitamin D daily.  Calcium is more easily obtained from foods, especially dairy foods.  Greens like spinach are often noted for their calcium but, this calcium is bound to the oxalic acid present in these greens and therefore, not readily absorbed.  The same thing goes for calcium that is fortified into grain products - it is bound to phytic acid and not easily absorbed in the body.  Vitamin D is a bit harder to find in foods.  Salmon, mackerel, canned tuna, canned sardines, and milk are your best options.  If you don't drink 4 glasses of milk a day or a combination of other dairy and the fish mentioned above, try a calcium + Vitamin D supplement.

A liquid calcium and Vitamin D supplement is very easy way to get what you need each day.  You can take it all at once or split up the dosage.  Calcium is best absorbed if you take 500 mg at a time.

5 Steps for Bone Health – 1^st in Series

Step 1 - Eat Right

 

An estimated 10 million Americans (80% of them women) have osteoporosis and 34 million more are at increased risk due to low bone density.  The good news is that by making lifestyle changes now, you can help protect your bones for life.  My grandmother has suffered from osteoporosis for years.  She is now permanently stooped over and has to walk with the aid of a walker.  It breaks my heart to see her like that and I want to do all I can to prevent that from happening to me.  I want to be able to enjoy retirement and the grandkids later on! 

 

Remember, it’s never too late to start, even if you already have osteoporosis.    According to the National Osteoporosis Foundation there are five easy steps for bone health you can take now to ensure a stronger, healthier body later on. This post is the first in a series of five posts about these steps:

 

1. Eat right
2. Exercise
3. Maintain a healthy lifestyle
4. Talk to your healthcare professional
5. When appropriate have a bone density test 

Step 1 Eat Right – Good Nutrition Builds Healthy Bones

Eating a healthy diet of foods rich in calcium and other vitamins and minerals is very important for overall health and wellness and particularly in bone health for women.  Vitamin D is especially critical because it helps your body absorb the calcium it needs. 

 

Calcium-rich foods:

• Milk, yogurt, cheese
• Broccoli
• Soybeans
• Turnips
• Dark green, leafy vegetables such as kale or collards 

Try some of these great calcium-rich recipes.

 

Vitamin D foods:

• Fortified foods such as milk and cereal
• Salmon
• Sardines
• Tuna 

Sunlight is the best source of Vitamin D but it’s not easy to get enough, especially if you live in a northern region or where pollution is high.  This blog post on yahoo health talks more about this topic.   

 

To ensure adequate amounts of calcium and Vitamin D, it’s important to take daily calcium supplements.  Our liquid calcium with 1,000 mg of calcium and 400 IU of Vitamin D is an easy way to get what you need every day.  It tastes great and its easier to swallow than large pills.  So don’t wait – start taking a good nutritional supplement now to ensure strong bones for the future.

 

Next week Step 2 – Exercise for Strong, Healthy Bones!

Many parents are often confused about whether to give their children a daily multivitamin, myself included.  Do they really need a children’s vitamin everyday or do they get enough from the food they eat?  What kind should I give them?  It’s all very confusing and there are conflicting opinions on this subject. 

 

Unfortunately, there is no consensus. Experts tend to disagree about vitamin recommendations for children who don’t display signs of deficiency. The naysayers claim that children don’t need large amounts of vitamins and minerals, and that even picky eaters should be able to get enough from food. On the other side are those who think of a basic children’s multivitamin as an “insurance policy” that can fill in the gaps of a not-so-great diet.

 

Most government agencies make vague recommendations, such as the American Academy of Pediatrics, which suggests childrens vitamins “when a child is a poor eater or has erratic eating habits”.  

 

As a full-time working mom, I don’t always know what my children eat during the day.  I don’t have time to fix a lunch for them so they eat hot lunch at school.  I’m almost positive my son eats pizza most days, though he won’t admit it.  I try to fix a healthy, well-balanced dinner at night but that’s not always possible with sports and other activities.  McDonald’s anyone?  Thankfully, my kids prefer going to Subway, which offers a much healthier menu.

 

I feel a little better if I know they are least taking a good childrens vitamins everyday.  However, chewing on gummy vitamins sweetened with corn syrup or sugar can cause cavities as pointed out in a recent article in the USA Today. That’s why we formulated a complete sugar free children’s multivitamin gummy sweetened with maltitol, which does not promote tooth decay.  I don’t want to have to worry about their teeth each time they take a vitamin.   My kids love them!  You can purchase them online at Vitacost.com and soon on Amazon and at select retailers such as Meijers and Pathmark.

 

There is evidence that children are not getting enough nutrients from diet alone.  According to the NHANES, 2001-2002, (page 34) over 90% of 9-13 year olds do not get enough Vitamin E.  If you're concerned that your child isn't getting a balanced diet by meeting all the requirements in the Food Guide Pyramid, a children’s vitamin can't hurt as well as other nutritional supplements such as calcium. Just don't give your child more than the recommended dosage or neglect to focus on good nutrition at the same time.

 

 

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During a recent research study with consumers who previously took glucosamine tablets, the response to the taste was overwhelmingly positive.  One person said, “What a nice, berry flavor!” They were actually surprised by how good the liquid glucosamine tasted.  Plus, liquids are much easier to swallow than pills and they are fast absorbing.  You only need to take two tablespoons per day!

 

These are some frequently asked questions from our recent research and survey:

 

“Should I take it straight or can I mix it with anything?”

Yes and Yes – Because you only have to take one ounce or two tablespoons per day, it’s easy to take it alone.  However, you can mix it with something to dilute the taste.  Mixing it with any kind of juice or just plain water works very well and does not affect the potency or efficacy of the supplement in any way. 

 

We recently conducted our own taste test by mixing our glucosamine supplement in different kinds of juices – orange, apple, cranberry, and grape.  Most people thought it tasted great in both the apple and cranberry.  It’s really a matter of preference for each individual’s taste.

 

Another great idea is to add it to your favorite smoothie recipe – yum!  Mixing it in hot beverages is not recommended as the heat may affect the ingredients and the taste.

 

“Can I mix more than one liquid supplement together?”

Yes!  If you are taking more than one at a time – liquid glucosamine and liquid calcium – mixing them together is perfectly fine.  Again, you can add both to a smoothie or juice for a better taste.  Mixing them will not affect the efficacy.

 

“When should I take it and is it ok to split the dosage?”

As with all supplements, try to take your liquid supplements at the same time everyday, either in the morning or evening.  More than anything, this increases your likelihood of remembering to take them each day. 

 

Yes, it is fine to split the dosage.  You could take one tablespoon in the morning and one in the evening.  This will not diminish the effectiveness of the product.

 

I hope that answers some of your questions!  If you have any others, please send me your comment and I will try to answer them in the next blog post.

 

Health Tip of the Week – Keep your supplements by the sink or coffee maker so you see them every morning and remember to take them.  They work best if you take them every day!

 

I think every woman knows they should make sure they have enough calcium every day.  But if you are like me, knowing and doing are two different things.  Especially when it comes to swallowing those huge calcium supplement pills.  Yikes!  There is nothing more painful than getting one of those large pills stuck in your throat. 

It is important to make sure you get enough calcium each and every day to help prevent osteoporosis.  Calcium is essential to maintaining total body health. Your body needs it every day not just to keep your bones and teeth strong over your lifetime, but to ensure proper functioning of muscles and nerves.  It can help you sleep better and prevent leg cramps.
 

It can be difficult to make sure you get the right amount of calcium you need each day.  If you are lactose intolerant, like I am, it can be even harder.  I try to drink and eat foods that are fortified with calcium, but I’m not always sure exactly how much calcium I am getting. If an individual's diet is low in calcium, there may not be sufficient amounts of calcium available in the blood to be returned to the bones to maintain strong bones and total body health and that can eventually result in osteoporosis.

 

A recent study published in the Journal of the American Medical Association reports that fewer than 25 percent of adult Americans are meeting their current calcium recommendations. It is estimated that over $12 million could be saved every year in osteoporosis-related health costs for every additional 1% of the population that begins taking a calcium supplement.

 

It’s also important to get enough Vitamin D every day.  It plays a crucial role in bone health by helping your body absorb calcium.  Without enough Vitamin D, your body will actually lose bone and will be more likely to break bones when you are older.  Vitamin D3 or cholecalciferol supports bone health the best so look for a supplement containing this form of Vitamin D.

 

Have you ever thought about taking a liquid calcium supplement for bone health and managing osteoporosis?  Taking a liquid calcium with at least 1000 mg of calcium per day and 400 IU of Vitamin D is great way to ensure you the right amount of calcium you need for optimal bone health.  Don’t wait any longer – start taking a calcium supplement today for healthier bones tomorrow!



Health Tip of the Week - Do some type of strength training at least twice a week with weights.  This will help keep your bones strong!