I am excited to announce the launch of our newest online promotion - The Liquid Sunshine Vitamin D Instant Win Game and Sweepstakes! 

Play now for a chance to win lots of prizes including vitamin D samples, large bottles of liquid vitamin D3, or the book "UV Advantage" by Dr. Holick. Grand prize for the sweepstakes winners each month is a year's supply of vitamin D3 and a 30 minute nutrition phone consultation with our leading nutrition expert and fellow blogger - Marie Spano!
 
It's not just another sweepstakes or instant win game.  In order to even play, you must first answer the "Vitamin D Question of the Week".  Currently the question is "According to many experts, how much vitamin D do you need each day?"
What is your answer?  Check the box and sign in, then the correct answer will be revealed.  You may be surprised!  Return to the site each week and answer a new question for another chance to win.  It's a lot of fun and educational at the same time.
Each week I will be writing a blog post discussing the answer to the question of the week.  Check back next week for the first one.
 
The Liquid Sunshine game site also features "Vitamin D:  Are you at Risk?" assessment quiz consisting of various questions to ascertain what your score is.  Risk factors such as age, where you live and sunscreen use help determine how at risk you may be for vitamin D deficiency.  This useful tool is not a diagnosis, but rather a preliminary test to determine further steps needed like taking vitamin D supplements or a blood level test.

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.

Recently we announced the launch of our newest liquid supplement - vitamin D3 1000 IU at Walgreens.  Now it is also available to purchase online at www.drugstore.com, www.vitacost.com, and our newest online retailer - www.target.com.

Target.com recently launched its health category and now offer supplements to order directly from www.target.com including Wellesse liquid supplements.

We are very excited to have www.Target.com as an online retail partner in addition to our other online retailers to give customers more convenient ways to buy online.

If you are going to purchase the vitamin D at Walgreens, make sure to print out the online coupon first before you go and save!

Don't forget to include getting enough vitamin D as one of your resolutions this year.  It's an important step in living a healthier lifestyle for you and your family.

I'm pretty new to this whole social media thing.  My kids have been begging me to have a My Space page, but that was about the extent of my exposure to social network sites.  I recently attended a social media conference where they talked about all of the opportunities of sites such as Facebook  and how to use these sites to spread the word and connect with more people in an engaging way.  I decided I better get started and learn how to best utilize social networking.

I started my own facebook page for myself and then we developed a brand facebook page for our energy supplements - check it out and become a fan!  On the page we have lots of fun features such as videos, wall posts, forums and a blog feed.

Please visit the brand page and become a fan, write on our wall or leave a comment in the forum and join me in the social networking wave!

Now I feel so "cool" when I tell my kids I'm on Facebook!

Ok, so you are wondering how to stay in control of your waistline during the ho, ho, ho, holidays... or how to de-stress the hustle and bustle out of the season?

Well, I am sure you have heard it before, but let me state it again... exercise is directly related to weight management and stress reduction even during this most challenging time of year!  So I am making a list ... and hopefully you will be checking it twice... and lets all see if we can turn a little naughty into nice. 

Here are my Top Ten - Santa beltline and stress busters:

1. Avoid going on empty: fill up with healthy snacks before you go to a holiday party or feast (i.e. fresh vegetables, granola, extra water).
2. Count the amount – and pay it back: For every cookie or piece of holiday candy plan on walking or jogging an extra 10 minutes... If you know this is the barter before you eat the treat you may find yourself being a bit more selective.
3. Step it up: get a pedometer and find creative ways to add up more steps during your shopping excursions or on your work breaks... (i.e. take the stairs instead of the elevator; park further away from your destination).
4. When you’re stuck, suck it up...Breath: If you are stuck in traffic or long shopping lines, take a few deep breaths and focus on positive thoughts. Start from the bottom of your lungs and fill it upward to the top, then let it out in the opposite direction. Deep breathing can get you in a more calmed state of mind and even release some relaxing chemicals in your brain.
5. Make your own list: Start the day with a quick list of things you ‘need to’ or ‘hope to’ do by the end of that day. Check it off as you go and make sure you place some type of exercise in the ‘need to’ part of the list. By organizing your thoughts at the start of the day you will be more likely to complete them.
6. Give and ask for fit gifts: Think about what gifts might give a fitness program a nice lift (i.e. new shoes, clothes, a jump rope, exercise mat or nutritional supplement) ... make your gift list count.
7. Get some extra energy support... think about what you are eating and what supplements you are taking... there is no better time of year to boost your supplement intake with the energy supplements and vitamin D supplements offered by Wellesse.
8. Try something new: every day before New Year try to do one new exercise (i.e. a new yoga pose, type of crunch, class or walking route). By staying creative you will increase exercise adherence and may even find a few things you really like doing to carry over into your New Year program.
9. Have a good book or movie on hand to escape when the going gets too tough.
10. If all else fails, remember that it is not what you do between Christmas and New Years that counts as much as what you’ve done between New Years and Christmas... so enjoy a bit of naughtiness that week.

Sunlight is one of the better ways to enhance vitamin D levels in the body.  It only takes a few minutes in the midday sun for the body to produce large amounts of vitamin D.  Easy, right?  Maybe not, especially in the winter when the sun's rays are at their weakest in most of the United States and Canada.

Even if you live in sunny California, you may be at risk for vitamin D deficiency in the winter months.  It all depends on the strength of the sun's rays where you live.  

To make any vitamin D, there needs to be a UV index of 3 or higher.  The annual UV index is a graphical report of the amount of skin-damaging UV radiation expected to reach the earth's surface at the time when the sun is highest in the sky.  This depends on the elevation of the sun, the ozone and the amount of cloud cover.  The higher the UV index, the shorter the time needed to make vitamin D but also faster to burn, causing skin damage. 

You can locate your annual UV index report by city at the following web site:   www.cpc.ncep.noaa.gov/products/stratosphere/uv_index/uv_annual.shtml 

The farther north of the equator you live, the greater the fluctuation in the UV index during the year.  For those living north of the 35th latitude, it is almost impossible to get enough good sunlight from the sun in the winter to make adequate amounts of vitamin D.  The UV index is just not strong enough from about October to April, let alone warm enough to expose any skin.

To get your current UV index, check www.epa.gov/sunrise/uvindex.html or www.weather.com.

If you spend a lot of time outdoors in the summer without sunscreen, your body may store some of the excess vitamin D it produces.  However, your vitamin D level can drop by as much as 50 percent after going without UVB light for only ten weeks. That means by spring, all that stored vitamin D from the summer is long gone.

The American Academy of Dermatology recently released their position stating not to get Vitamin D from the sun or tanning beds due to skin cancer risks.  They recommend getting vitamin D from nutritional sources and vitamin D supplements instead.

Make sure you and your family are getting the vitamin D they need this winter by taking a liquid vitamin D supplement.  It's easy to swallow, tastes great and absorbs quickly into the body.

Source:
  "The Vitamin D Cure", by James Dowd, M.D. and Diane Stafford

Another great book is "The UV Advantage" by Dr. Holick.

I love Thanksgiving.  I wake up in the morning and watch the Macy’s Day parade, visit with my family, build forts out of cushions and blankets with my nieces and nephews and chill out all day.  Sure the food is good but it’s really an afterthought in my mind. 

However, I realize for many other people across the U.S. that Thanksgiving means a “free for all” at the dinner table.  A chance to dig into creamy soufflés, devour turkey and stuffing, sip mouth-watering wine and polish off the food frenzy with more desserts than an Italian Viennese Hour.  Forget the 4 a.m. Black Friday wake-up call in favor of nursing a food hangover and vowing you’ll never eat that much again. 

So, when it comes to advising clients who are ridden with the fear of gaining weight yet swayed by salivating taste buds, I advise them to follow these tips: 

• Thanksgiving shouldn’t be synonymous with “all you can eat Buffet.” Keep the primary focus on the company around you and the football games on TV.
• Remember that pumpkin pie, fat-backed greens, gravy and stuffing are available year-round in this country so you don’t need to stuff yourself in one day.
• Eat breakfast on Thanksgiving Day. If you skip out on eating in the morning to “save calories” for your evening meal, you are setting yourself up for a binge.
• Eat slowly and stop when you are full. Does another bite of pie really matter or did you already experience that taste and mouth-feel you were looking for?
• Drink water throughout the day especially if you are drinking alcoholic beverages, alternate them with water.
• Instead of cutting out certain foods or denying yourself dessert, concentrate on portion control. By allowing yourself to have small portions of your favorite holiday foods, you will not feel like you are being deprived (try using a smaller plate for your main meal – a salad plate for instance).
• Eat slowly and savor every bite. Really experience the flavors, textures and smell of each food you are eating.
• Skip the seconds or wait until others have gone up for seconds. By waiting, more of the fattening foods are likely to be finished already.

Managing arthritis can be difficult during the holidays.  As you start to decorate and do lots of shopping, make sure to not over exert yourself.  It can be easy to get caught up in the excitement and do too much.  Don't forget to take your nutritional supplements even when you go shopping at 4 am on Black Friday!

Come and visit us at Booth #2 at the Seattle Marathon Health&Fitness Expo next weekend, November 28&29th at the Westin Hotel.  We will be giving away lots of free samples of energy supplements and glucosamine and chondroitin and coupons. 

The expo features more than 50 health and fitness vendors where you can purchase and sample anything from running shoes, clothing to supplements such as ours and food.  Go to www.seattlemarathon.org for more information.

I was there last year and it was a lot of fun.  It's a very nice location with lots to do and great restaurants.  They even have the tree lighting ceremony very close to the hotel that same weekend.  

If you are running or walking in the marathon - good luck to you!  One of these days I'm going to do it too - at least walk the half marathon.  I was at the finish line last year and it was very emotional.  Maybe next year!

Do kids need vitamin D supplements too?

About a month ago one of my 4 year-old niece’s classmates called her small.  Her response:  I am not small!  I have a big head, I have big feet, and I have a big butt! Mind you, nothing on that child is big except for her words if you make her mad.  She didn’t get the height gene (if there is one in our family) and food doesn’t interest her, unless of course it is slathered with butter or frosting, making it a challenge to make sure she gets every nutrient she needs to fuel her growing body and mind.

Like many children, she also doesn’t eat a wide variety of foods to ensure she is getting a wide variety of nutrients.  One nutrient of concern is vitamin D.  Like many children, she doesn’t drink two 8-oz glasses of milk everyday, enough to meet the current vitamin D recommendations.  And, during this time of year her sunlight exposure is minimal. 

Why is vitamin D so crucial for kids? 
During childhood through our teenage years, bones are growing and getting stronger.  To prevent fractures and ensure bone tissue is healthy, adequate vitamin D intake is an absolute must. While I don’t recommend trying to force feed your kid milk (it never seems to work, even if you bribe them!), vitamin D supplements are easy.  Especially if those supplements are liquid as opposed to hard-to-swallow tablets.  Today it’s much easier than when I was a kid when our choices were limited to a sour tasting chewable multivitamin or cod liver oil - yuck!  Now there are options for children, which is great for parents who want to ensure their children are meeting their nutrient needs. It’s a good thing for aunts too who want to make sure their nieces and nephews are healthy and can run circles around those bullies on the playground.

Look for a great tasting liquid vitamin D supplement that the whole family can take. 

What Vitamin D means to you and your family

A vitamin D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert vitamin D to its active form, or absorption of vitamin D from the digestive tract is inadequate. Vitamin D deficient diets are associated with milk allergy, lactose intolerance, and strict vegetarianism.

Studies show that people with low levels of vitamin D have lower bone density or bone mass.  Vitamin D is important for managing osteoporosis and joint health especially for those over 50.

Exclusively breast fed infants
Breast milk does not have enough vitamin D to meet an infant’s needs.  Studies indicate that breast milk only provides approximately 25 IU/L.

Darker skinned individuals
Melanin, the pigment that makes skin dark, also protects darker skin from the sunlight.  In doing this, it decreases the amount of sunlight absorbed by skin and utilized to produce vitamin D.  Studies have also found that rickets is more prevalent in immigrants from Asia, Africa and the Middle East and that African Americans are at risk for low serum levels of vitamin D.   If you have darker skin, you need to spend more time outside in the sunlight in order to produce enough vitamin D in comparison to a lighter-skinned individual’s exposure.  Keep in mind that although darker skin protects skin from the damaging effects of sun exposure, darker-skinned individuals are still at risk for skin cancer.

Older individuals
As people age, the body’s synthesis of vitamin D is decreased as is the kidney’s ability to convert vitamin D to its active hormone form.  Those who are 50 years of age or older are considered at risk for developing vitamin D deficiency.  

People exposed to little sunlight
If you live where the sun rarely shines or diligently wear sunscreen and cover up most of your body in clothing, your skin is not obtaining enough sun exposure to manufacture adequate amounts of vitamin D.

People with fat malabsorption
As a fat-soluble vitamin, vitamin D requires some dietary fat for proper absorption.  Fat malabsorption is associated with pancreatic enzyme deficiency, Crohn’s disease,
cystic fibrosis, celiac disease, surgical removal of part of the stomach or intestines, and some forms of liver disease.

Obese individuals
Obesity/excess body fat increases the risk for vitamin D deficiency.  Vitamin D is stored in fat tissue and the more fat tissue a person has the less available their vitamin D is for circulation.

In addition to the groups mentioned above, individuals with kidney disease , gastrointestinal and liver disease , and primary hyperparathyroidism are at risk for vitamin D deficiency.

Aside from bone pain and muscle weakness, there may be little indication that someone has inadequate circulating levels of vitamin D.  To learn your vitamin D levels, ask your doctor about a rapid vitamin D test that measures your blood levels of the vitamin.

Because it is difficult to get enough vitamin D from diet and sunlight, taking vitamin D supplements is recommended.  A liquid vitamin D supplement is a great way for the whole family to get the vitamin D they need without having to swallow large pills.



References:
Gartner LM, Greer FR, American Academy of Pediatrics Committee on Nutrition. Prevention of rickets and vitamin D deficiency: new guidelines for vitamin D intake. Pediatrics 2003:111:908-10

  Alsafwah S, Laguardia SP, Nelson MD et al.   Hypovitaminosis D in African Americans residing in Memphis, Tennessee with and without heart failure. Am J Med Sci 2008;335(4):292-7.

  Holick MF. Vitamin D: the underappreciated D-lightful hormone that is important for skeletal and cellular health. Curr Opin Endocrinol Diabetes 2002;9:87-98

  Glerup H, Mikkelsen K, Poulsen L, et al. Commonly recommended daily intake of vitamin D is not sufficient if sunlight exposure is limited. J Intern Med 2000;247(2):260-268

  Lo CW, Paris PW, Clemens TL et al. Vitamin D absorption in healthy subjects and in patients with intestinal malabsorption syndromes. Am J Clin Nutr 1985;42:644-49.

  Arunabh S, Pollack S, Yeh J, Aloia JF. Body fat content and 25-hydroxyvitamin D levels in healthy women. J Clin Endocrinol Metab 2003;88(1):157-161

  Gal-Moscovici A, Sprague SM. Role of vitamin D deficiency in chronic kidney disease.  J Bone Miner Res 2007;22 Suppl 2:V91-4.

  Pappa HM, Bern E, Kamin D, Grand RJ.  Vitamin D status in gastrointestinal and liver disease. Curr Opin Gastroenterol 2008;24(2):176-83.

  Silverberg SJ.  Vitamin D deficiency and primary hyperparathyroidism. J Bone Miner Res 2007;22 Suppl 2:V100-4.

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.

3 Part Series

In my previous post, I talked about health walking and I would like to expand on that.  Many older adults are experiencing the joys of walking for fitness and for joint health, including participation in local 10k, half and full marathon races.  It's a great way for managing arthritis.  Over the next three part series, I will lay out a few training options that can help take your walks and races to the next level. 

Strength Walk (part 1)
As you progress your routine don’t forget to include some complementary resistance-training exercises for the muscles you use during your walks.  By strengthening your leg and torso muscles you will reduce joint stress and muscle fatigue, giving you greater stamina no matter how long the race.  It’s best to implement your strength-walk program a few months prior to a given race, but it’s never too late to get started. 

Below is a short series of strength moves that you can add right into your walk or perform on off days.  You should try doing them at least 2 to 3 times per week. 

1. Walking lunges (for the leg and hip muscles): start with your feet together, step forward and bend both knees until you are in a lunge position, then bring the rear foot up to meet the front foot. Repeat leading with the opposite leg.  Continue alternating legs for 10 to 15 steps on each leg.   

2. Scapular Dips (for the upper back and shoulder girdle muscles): Place your arms behind you with your hands resting on the edge of a bench or step.  Walk you feet slightly forward, hips and knees bent.  Fingers are forward and elbows are straight.  Slowly let your shoulder blades slide upward towards your ears and then press them downward in the opposite direction.  Keeping all other joints stable.  Repeat this controlled shoulder shrug and press action 10 to 15 times. 

3. Heel to toe walks (for the lower leg muscles): Stand tall, bending the knees slightly and walk on your heels (toes up) for 30 seconds.  Follow this with 30 seconds of walking on your toes (heels up).  Repeat 30-second toe to heel walk two more times for a total of 3 sets.

4. Scapular Squeeze Circuit (for the mid back, postural muscles): Walk with proper form and arm swing for 5 to 10 minutes then continue walking while performing 20 scapular squeezes.  Tuck both arms in towards your sides and pinch the muscles between your shoulder blades as though you are squeezing a tennis ball between them.  Hold the squeeze for one to two seconds then release for one to two seconds.  Go back to normal walking technique then repeat the squeeze series a total of 3 times over.

Nutritional supplements such as glucosamine and chondroitin along with a sensible walking program may help improve overall joint pain and flexibility.

Who doesn’t need more energy to get through the day?  Or just to get through a single news segment about the economy?  I know I could use a cup of tea to relax and a healthy snack whenever I turn on CNBC.  Try the Power Foods listed below along with a daily exercise program and you will have more energy and be healthier overall.

Power Foods:

• Lean sources of red meat (your best source of iron and zinc!)
• Eggs! Eat a yolk or two, they contain choline which is necessary for optimal brain functioning
• Berries – rich in the antioxidant anthocyanins
• Vegetables, non-starchy varieties, high in fiber and antioxidants
• Fruit
• Oatmeal (throw some dried berries in there while cooking and they’ll plump up and add a nice sweet taste and load of antioxidants)
• Low-fat dairy
• Whole grain pasta or bread, brown rice, barley, quinoa
• Water and tea – drink up!

Take nutitional supplements each day and choose healthy energy supplements  or energy drinks with less sugar and caffeine and B vitamins whenever you need that extra kick.

....B Vitamins that is.

Not all energy supplements are created equal when it comes to B vtamin content.  Many energy drinks do not have any or only contain one or two - usually B12 and B6.  It's important to look for energy supplements that contain B Complex vitamins, a combination of all the various forms that work together to produce energy in our body.

B vitamins help convert food into energy; without enough B viamins, you may feel sluggish.  View a list of B vitamins and their food sources here.

Some Americans, especially those over 65 years of age, fall short either from consuming too little of a certain vitamin or from a decrease in absorption.  The most common deficiencies in this age groups are B12 and B6.

If you want to get your B's from an energy drink or shot, look for one with the most complete B-Complex formula.  Also choose energy supplements that contain antioxidants, herbs and amino acids to help the body sustain a healthy energy level.

Enter now for your chance to win a year's supply of energy - the natural way!

As a continuation on my post about choosing more natural energy drinks or shots as energy supplements, it's important to know how much caffeine it contains and caffeine sources.

Most energy supplements, whether they are drinks, shots or pills, contain some amount of caffeine.  Caffeine stimulates the central nervous system, increasing our attention span and focus, but there can be too much of a good thing. 

Individuals sensitive to caffeine may opt for a product with low caffeine content.  A typical cup of coffee has about 100 mg of caffeine.  Select one with no more than 100 mg especially if you are sensitive.

Compare the caffeine content now of leading energy drinks and shots.

Also, caffeine can come from many different sources.  Some energy products do not reveal exactly how much caffeine there is on the label so read carefully!

Caffeine is found in the beans, leaves or fruit of over 60 plants such as guaranine, coffee, black, green and white tea and even cholocolate or cocoa.  If the label doesn't indicat total caffeine content, don't buy it.  You may end up feeling more wired than simply alert and focused.

Don't forget to View, Vote & Win in the Viewer's Choice Sweepstakes!

The American Academy of Pediatrics recently released new recommendations for vitamin D supplements for infants, children and adolescents to 400 IU a day.  This is in response to mounting research showing that many children are vitamin D deficient.

Children can get 400 IU per day from two to three 8 ounce glasses of milk or from a nutritional supplement containing 400IU of vitamin D. 

Previous guidelines were only 200 IU per day, but with Americans using more and more sunscreen or staying indoors, the skin is not making enough. 

How many adolescents drink 32 ounces of milk, the amount needed to provide 400 IU of vitamin D?  I know mine do not, especially not every day.  It is very difficult to get enough vitamin D from diet alone.  That's where a high quality liquid vitamin D supplement can play a crucial role in making sure your children are getting enough each day.

There are so many energy drinks or shots available now - how do you choose?  Here is one important ingredient to take a good look at before purchasing your next energy in a bottle or can.

Amount of sugar
Try to look for ones containing no more than 15 g per serving.  Some energy drinks contain huge amounts sugar and calories, so the energy boost you get is actually your blood sugar spiking which will most likely cause a crash later on.

Dare to Compare the leading energy supplements, drinks or shots. 

Make sure to look at the energy supplements serving size when comparing - some cans or bottles contain as many as 3 servings and most people drink the whole thing at one time.  If there are 2 servings and you consume the entire container, you would need to double the ingredient amounts including sugar, calories and caffeine.

Choose either sugar-free energy supplements or look for products made with a small amount of natural sweeteners like organic cane juice.

I prefer the organically sweetened version.  It has a great flavor and no aftertaste.  I find the perfect time to take it is right after lunch.  It gives me enough energy boost to get through the afternoon when I sometimes get a little sleepy at my desk writing my next blog post!  It lasts long enough to get through my workout after work or for playing volleyball that night.

Don't forget to view, vote and enter for a chance to win a year's supply of all day energy shot!  Enter now!

 

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.

The new energy shot site has been live for a few days and it has been very interesting and exciting to watch the results of the voting for the energy videos.  These videos were submitted by students from the American Film Institute in California, a very prestitgous film school.

I'm not going to reveal who is winning so far but I have to say it is very surprising! 

All of the videos are also featured on You Tube! 

"Castaways" is one of my favorites - watch it here http://www.youtube.com/watch?v=kWPQos78JA8 .  The quality of this video and all the energy videos is amazing.

Make sure to view, vote & win now!  You could win a year's supply of energy the natural way - an energy supplement drink without all the sugar or artificial ingredients and only 2 oz. 

Which ones are your favorite and why?  Send me your comments!