Marie has worked as a spokesperson, consultant to several nutrition, supplement and PR companies, and freelance writer.  She has written for many popular press magazines, trade publications and websites, in addition to three book chapters. She has also helped hundreds of individuals achieve competitive success in their respective sporting endeavors by tweaking their dietary intake.

Ms. Spano holds an MS in Nutrition from the University of Georgia where she worked as a graduate assistant in the athletic department and a BS degree is in Exercise and Sports Science from the University of North Carolina, Greensboro where she ran cross country. 

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 covert 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.

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.

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.

Put down the tiny boxes of raisins and leave them in the store.  I still remember the disappointment I felt when parents handed out raisins for Halloween.  Are you kidding me?  No kid gets dressed up for Halloween and parades around from door to door for raisins!  Or toothbrushes for that matter.

So what can you hand out that is a little more healthy then typical candy but doesn’t make your split-second guest run away even faster?  When it comes to non-food items, small packs of stickers delight little children (glow in the dark ones are a big bonus!), boys like matchbox cars and girls like barrettes and hair ties (especially the theme-based ones like Hello Kitty).  And, every small child likes mini boxes of Play-Doh from Hasbro. Target and the Dollar Store are stocked with these items.

Food items can be a bit trickier.  However, CLIF Kid launched their Spooky S'mores Organic Z-Bar for Halloween (a limited time only).  This whole grain bar has some protein and fiber in it and 12 vitamins and minerals.  It also has no artificial flavors, colors or preservatives.  And, the packaging is cute!  My nephews call Clif Z-Bars “kids bars.”  I think they like having their own food made for them and I’m pretty sure that is also their way of telling me not to eat their stash!

These yummy snacks also come in individual serving sizes: Terra Blues® Chips, Barnum’s animal crackers, Chocobillys chocolate chunk cookies, Mrs. GoodCookie animal crackers, 12 oz bottles of Vitaminwater (let’s face it, running from house to house is hard work so every kid needs to stop and take a drink!  Vitaminwater is also preservative-free and free from artificial colors and flavors).  And, don’t forget good old granola bars!  There are so many varieties to choose from and they offer more nutritional value than most candy!

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

Have you heard this term and wondered what it means and how it affects your health?  Choosing foods with a lower Glycemic Index or GI can make a difference in your long-term health, by reducing the risk of heart disease and diabetes and aiding in weight-loss. 

 

The glycemic index (GI) classifies carbohydrates based on how they affect one’s blood sugar levels compared to an index food (typically glucose or white bread).  So, carbohydrates that are digested quickly and also absorbed rapidly have high a high GI and carbohydrates that are digested more slowly (think of a fiber-rich apple for instance) have a low GI. Several factors affect the GI of a food including processing, cooking, the type of starch and sugar present, and the presence of various food components. 

 

In addition to the GI itself (which is based on ingesting 50 grams of the type of carbohydrate you are eating), the total amount of the carbohydrate you eat will affect how quickly your blood sugar rises.  Also, the presence of fat and fiber in a meal will slow down the digestion process thereby blunting a rise in blood sugar levels.  Proponents of the GI say that choosing foods low on the GI will help people feel better, control their weight, manage blood sugar levels, keep you full longer and lower the risk of some chronic diseases such as Type 2 diabetes and heart disease.

How do different types of sugar stack up? 

• Plain table sugar has a GI of approximately 58
• High fructose corn syrup ranks in at 85-92
• Fructose has a GI of 12
• Agave (with 90% fructose) has a GI of 11
• Maple syrup is about 54  
• Honey ranks from 32-58, depending on the source  

Sports drinks and most energy drinks have very high glycemic indexes, contain food colors and other non-natural artificial chemicals, and are acidifying to the body.  Instead, look for an energy supplement sweetened with organic cane sugar which as a very low GI of about 10.  The high amount of sugar contained in most energy drinks such as Monster Drink or Red Bull cause a sharp rise in blood sugar which gives the energy rush.  However, a crash will quickly follow once your blood sugar levels drops.

 

Look for a natural energy supplement containing B vitamins and antioxidants such as Green Tea for a healthy, sustained energy level without the crash.

 

For more information on where foods rank, go to: www.theglycemicindex.com and use the free GI Database.  www.Mendosa.com is also a great source.

 

 

 

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!   

Are you always on the go?  Whether it’s soccer games, business travel, shopping for back to school supplies or traveling on vacation, it is wise to bring snacks and beverages.  You never know when you might be stuck and grouchy from low energy, as you wait for your child to decide between a Hannah Montana or a Jonas Brothers t-shirt.

 

Here are a few snack ideas to keep on hand:

 

·         Nutrition bars (ones with about 10 grams or more of protein per 200 calories are a good bet).  Try this recipe

·         Fruit

·         Bottled water, Vitamin Water, Gatorade or other low calorie beverages(try freezing them for hours before you leave the house)

·         Nuts, seeds

·         Healthy turkey jerky or tofu jerky

·         Ziploc bags with healthy cereal

·         Granola bars –  recipe 

·         Trail mix – In a mixing bowl or large bag, combine the basics - peanuts, raisins and M&M candies - and shake. Some other fun additions: dried cranberries, Reese's Pieces, banana chips, cashews, almonds, pretzels, Cheerios and granola.

 

Make sure you bring enough for the kids or other people traveling with you.

 

Aside from keeping your energy levels up and your patience in check, carrying food serves another important purpose.  Having a snack and eating every few hours while on the go will keep you from being famished at lunch or dinner.  And the less famished you are, the less likely to overeat fattening food.  So take a few minutes to think about your day and make sure to be prepared.  This will help to keep your body healthy and stomach satisfied when you are on the go.

Happy & Healthy Travels! 

 

 

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!

 

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.

Do you ever think back over your day and wonder how much liquid you have consumed?  Probably not.  Though many of us think about the food we’ve eaten, we don’t often consider how much liquid we have consumed. But, the critical role of being hydrated cannot be understated.  Water is the most prevalent molecule in our body and is a component of all body tissues.  It plays an active role in biochemical reactions in our body (which are going on all the time) and is used during digestion, absorption and excretion. 

It doesn’t stop there, water is part of the structural integrity of our cells, it plays a key role in the structure and function of the circulatory system and helps transport nutrients throughout our body.  Plus, water helps us maintain a stable body temperature.  Through the process of evaporation, we cool our bodies.  Lose just 10% of your total body water and you’ll start feeling the negative effects of dehydration such as an inability to concentrate, impaired physical performance, nausea, lack of temperature regulation, dizziness and weakness.  A 20% loss of body water could result in death.

So, how do we know how much to drink?  Healthy individuals mainly rely on thirst to determine when it is time to drink. And, if we pay attention to our thirst, we should be drinking about 8-10 cups of water per day (through a combination of fluid intake and fluids in the food we eat).  Eat foods high in water content including watermelon, soups, cucumbers, tomatoes, and peaches and believe it or not, red kidney beans which are 77% water.

 

If you exercise, you will need more water.  However, be cautious not to over consume water while strictly limiting your sodium intake as this could cause a severe electrolyte imbalance.  This is especially important for managing arthrtis.  See Tips for Managing Arthritis in the Summer.  Add your favorite liquid supplements to your water bottle - it's a great way to take them.

 

So drink up!  And be especially conscious of your fluid intake in the hot summer months and if you live in areas of low humidity.

 

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.