In a previous post I wrote about health walking, which includes a leisurely paced stroll with focus on good posture and relaxed arm swing.  Now that you have done this for a few weeks, it's time to step it up to fitness walking.

In this style of walking pick up the pace (13 to 15 minutes per mile) by focusing on a few additional factors, in particular your arm swing and foot strike.  This style of walking will increase both your pace and the amount of calories and muscles used in the activity.  It will easily take you from moderate to more a more vigorous state of exercise.  It's great for overall joint health and increased energy. 

Fitness Walking Tips
The following technique tips will help you perform fitness walking with good form and mechanics.

• Maintain good posture.
• Flex the elbows to approximately 90 degrees. Let them swing forward and back without crossing the center of the body or swinging higher than the top of the sternum. Keep elbows close to sides.
• Speed up the arm swing to speed up the leg action
• The hips will rotate slightly in a natural motion.
• Land on the heel of the foot with the forefoot raised.
• Roll from the heel to the ball of the foot.
• Forcefully push off the forefoot.
• Lean slightly forward from the ankles, not the waist.

To help keep your joints flexible and strong, make sure to take glucosamine and chondroitin supplements each day.  You will notice the difference as you increase your walking intensity.  Try alternating one day of health walking with one day of fitness walking until you build up your stamina. 

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.

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.

Have you voted yet for your favorite energy video?  All of our videos are being hosted on YouTube.com and can be viewed there as well as on our site.

"Surf's Up" by American Film Institute student director, Anna Hauger, is currently the most watched video on YouTube.  It is unique because it combines animation and real images in a really cool, entertaining way.  It is very well done and is definitely one of my favorites.  Watch it here!




Make sure to view all the videos and vote on which one is your favorite.  Plus, enter for a chance to win a year's supply of energy!

Winter has arrived.  It is pouring down rain here in the Northwest with flood warnings in affect.  November is notoriously a very wet month and it can get very depressing for many of us who live here.  That, along with the daylight savings time change, can make it very difficult to get any Vitamin D from the sun.

Those of us who live in the northern latitudes are often affected by depression this time of year.  Seasonal Depression also known as Seasonal Affective Disorder (SAD) or Winter Blues is a common type of depression that can have a major impact on our lives.  Low vitamin D levels have been linked to depression and mood disorders.  Read study 

It can be also be very difficult to get enough vitamin D from food.  Simply taking vitamin D supplements each day can help alleviate symptoms of depression during these long winter months.

What dose of vitamin D supplements you need depends on several factors, such as the environment you live in, what time of year it is, your skin type, age and sun exposure.  Liquid supplements makes it even easier for children and adults who have a difficult time swallowing pills.

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.

Have you hit the point where your mind may say ‘go’ yet your body says ‘no’, when it comes to high impact activities like running? 

Don’t let aging joints limit your competitive spirit.  Many people are finding the joys of walking in community 10K's, half marathons and even marathons.  After giving birth to five children, my own program has evolved to a brisk fitness walk... It keeps my blood pumping with less joint impact, along with the fact that it is a whole lot easier on the pelvic floor muscles. 

Walking is awesome exercise and can be a great way to complete any race event you may be interested in, even a marathon!  It's also great for overall bone and joint health and for managing arthritis. 

To pick up your pace without increasing joint impact you need to move from a healthy, leisure walk towards a faster race walk style.  It is all in the technique.  The following easy and progressive walk tips can get you moving faster, burning more calories, toning extra muscle, and crossing the finish line in record time.

There are three primary walking styles, originally introduced into the fitness education market by Reebok over 10 years ago.  First is health walking, which includes a leisurely paced stroll (16 to 30 minutes per mile), done with your focus on good posture and a relaxed arm swing.  It is perfect for increasing health and preventing the diseases that have been linked to inactivity including arthritis, obesity and osteoporosis.  The U.S. surgeon general has recommended that everyone try to accumulate at least 30 minutes of this moderately paced style of walking, most if not all days of the week.

The other two styles, fitness walking and speed walking, I will discuss in my next two posts.

Health Walking
The following technique tips will help you perform health walking with good form and mechanics.

• Head in neutral position (head centered, chin parallel to ground, eyes looking ahead).
• Shoulders down, pulled back and relaxed
• Chest lifted
• Abdominals contracted and buttocks tucked under hips
• Arms relaxed and swinging in opposition to the legs
• Comfortable stride   

It's even better if you can walk with a partner each day.  As the weather worsens during the winter, try walking in your local mall or on a treadmill.

Illustration:  Walk Reebok Training Manual: 1995.

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

Have a fun and safe Halloween!  Check out the blog post on "Healthy Halloween Treats" for some great ideas!  Unfortunately or fortunately, depending on how you look at it, my kids think they are too old to trick-or-treat this year.  That means no candy for me!

In celebration of Halloween, I picked one of our energy drink videos for you to watch which features a great costume.  This video by American Film Institute film student and director, Scott C. Silver, is titled "Stuntman".  It is one of the funnest films you can watch over and over again.  Don't forget to View, Vote&Win in our energy sweepstakes! 

Best Costume Video

 

Maintaining joint health is very important, especially as we get older.  Ordinary activities once taken for granted such as walking, climbing stairs or getting into your car, can be difficult and painful with arthritis.  I've noticed lately that my knees and back hurt when I am gardening and I can't work as long as I used to, which is very frustrating.

Don't let arthritis get the best of you.  There are steps to take to help overcome the symptoms of arthritis and live a full life. 
In my next few posts I will write about types of arthritis and different tips for managing arthritis in your daily life.

Osteoarthritis

Osteoarthritis (OA) is the most common form of arthritis suffered by millions of Americans.  Usually associated with older people.  OA can affect younger people especially through injury or repetitive use, such as athletes.

Cartilage, the smooth, rubbery substance that covers the ends of bones and acts as a cushion, can breakdown resulting in osteoarthritis in the joints. 

Causes vary such as genetics, obesity, or overuse.  Weight control is one way to reduce painful stress on the knees.  Also strengthening the muscles around the affected area may also help.  See exercises for managing arthritis post


Arthritis Tip of the Day:  It's fall bulb planting and clean-up time for many of us gardeners.  Try using a long-handled bulb planter for less bending.  Use a garden scooter bench to sit on when weeding or pruning instead of kneeling.  Ask your children, grandchildren, or neighbors for help!  Make it fun by offering treats and beverages.

Glucosamine and Chondroitin supplements have been shown to be beneficial in maintaining healthy joint function, cartilage and flexibility.

My garden in the spring

Everyone seems to have jumped on the yoga train lately... and for good reason.  This often mis-understood form of mind/body exercise is a wonderful way to increase energy, great for managing arthritis and joint pain and reducing the stresses and strains in your body... and life.  The art of Yoga dates back centuries, originating in India as part of a ritual discipline to control, purify and enlighten the mind/body through a variety of forms or schools of practice related to Hindu philosophy.

Hatha Yoga is the style that many people associate with the word "Yoga" today. It has steadily increased in popularity in our western society due to the emphasis on physical health and vitality of the body through the practice of asana (body poses) and pranayama (breath control).
 
The sun salutation is a foundational movement series in Hatha Yoga.  For those with limited time, the Sun Salutation is excellent because it stretches and strengthens all the major muscle groups in the body while also exercising the respiratory system. It consists of a sequence of twelve positions linked by continuous flowing motion. Each position counteracts the one before, stretching, expanding and contracting the body in a different way as you coordinate the movements with a series of five deep breaths.

I have found that this simple series of 12 poses can be performed at various paces to take you from tired to revitalize or from tense and tight to limber and released in about 5 minutes.  Add in some Yoga breathing techniques and you may also experience a great endorphin high.  Endorphins are naturally released chemicals that make you feel wonderful at the end of an invigorating workout. They are believed to enhance the immune system, relieve pain, reduce stress, and postpone the aging process. 

Performance Technique:
This series can be used as a warm up to a more vigorous activity, as a mid day break from a stagnant position or as a great relaxation after a hard workout.  Making it the ideal anytime movement series.  The faster you progress from one move to the next the more heat and energy you build up.  The slower you go through each posture, enjoying the feel of each position, the more relaxing it can be.

Breathing Technique:
Each position alternates between an extended and flexed or folded position of the spine. You will inhale during the extensions and exhale as you flex or bend.  Try to use a full Yoga breathing technique.  This involves slowly filling up your abdomen then chest as you inhale followed by exhaling emptying the chest followed by the abdomen.  Be sure to breath smoothly in and out through your nose.  

Sun Salutation 12 Step Series:

Step 1: Stand tall with feet together and hands palm to palm, at heart level.
Step 2: Inhale, keeping the palms together and stretch the arms up towards the sky as you extend your spine, bending slightly backward. Keep your abdominals held in.
Step 3: Exhale and slowly flex or bend forward with your spine, until your hands touch your shins or feet.  Keep your head tucked towards your knees.
Step 4: Inhale and step back with the right leg into a deep lung position while extending your spine and lifting your head towards the sky.  Keep your hands on the ground with one on each side of the front foot.
Step 5:  Exhale and bring the left foot back next to the right while lifting the hips towards the sky.  Keep the arms straight along side of your ears, forming an A frame with the body. You may want to stay in this inverted position (known as the downward dog position) for several deep breaths.
Step 6:  Slowly lower the body towards the floor, touching the knees, chest and forehead to the ground.
Step 7: Inhale as you straighten the arms, lift the chest and extend the spine towards the sky, arching your back as much as you comfortably can.  You pelvis and thighs stay on the ground.
Step 8:  Exhale as step up with your left leg and get back into the downward dog position performed in step 5.
Step 9:  Inhale and step back with the right leg into the deep lung position used in step 4.  Hands on the ground, head and spine lifted towards the sky.
Step 10: Exhale and slowly bend forward as in step 3; Hands on shins or feet and head tucked towards your knees. 
Step 11: Inhale and raise the arms upward as you extend the spine back repeating the position in step 2.
Step 12: Exhale as you finish he series by returning to the first position, stand with both feet touching and hands together, palm-to-palm, at the heart.

To see illustrations of these visit http://santosha.com/asanas/suryanamaskar.html 

One round of Sun Salutation consists of two reps through the series of 12 poses, the first leading with the right foot in steps 4 and 10, the second leading with the left. Start by doing 2 to 4 four rounds and gradually build up to 8 to 12 rounds.

Modification Technique: 
For beginners or those with limited back mobility and or leg flexibility, the best way to modify the series is to bend the knees slightly during all of the flexed or folded postures (#’s 3, 5, 8,&10) and to reduce the arch in the back during the extended postures (#’s 2, 4, 7, 9&11).

 

....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!

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!

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.

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Last week I wrote a post about the AAP, American Academy of Pediatrics, increasing their recommendation for Vitamin D for children from 200 IU to 400 IU per day. 

Read the press release from the AAP here.

Over the weekend, this story ran on several national news programs - Today Show, Good Morning America, CNN.  I just ran across a great blog, the Purple Medical Blog, that has a collection of videos about Vitamin D and the segment from MSNBC from the Today Show. 

According to an article on msnbc.com, Adrian Gombart, a vitamin D researcher at Oregon State University, said the new recommendations are safe and conservative but that 400 units "is probably not enough."

Gombart's lab work in human tissue has shown that vitamin D helps increase levels of a protein that kills bacteria. He said many experts believe that between 800 and 1,000 units daily would be more effective at helping fight disease.

It may be necessary to take vitamin D supplements each day to ensure you and your family are getting enough.  Especially if you live in a northern climate or stay or work indoors most of the time.  

I live in the rainy northwest where the sun does not show itself very often from October to May.  I will definitely be taking my vitamin D supplements and making sure my family does as well.
 
 

 

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.

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