Obesity and Vitamin D

Did you know that a person who is obese (BMI of 30 or greater) requires 2 to 5 times the amount of Vitamin D? That's 1,200 to 3,000 IU's a day. Body fat interferes with vitamin D absorption.

The government recommends 200 to 600 IU of vitamin a day. This is the amount you need to prevent rickets, a disease caused by vitamin D deficiency. But the real question is: How much vitamin D do we need for OPTIMAL health?  This website recommends a daily intake of 4,000 IU's daily.
Obesity and vitamin A deficiency is also common.

What our diets are lacking

The earth's general population is undergoing high levels of vitamin deficiencies and mineral deficiencies with values far less than established levels. 

The reason that this is not widely publicly known, is that while we may get enough nutrients to overt outward symptoms such as bleeding gums from scurvy, the effect is slowing degrading our lives and life expectancy. As we consume nutritional poor foods, our body is still craving the required vitamins and minerals, which in turn stimulates you to consume more food and drugs.

So how do our diets measure up?

Nutrient	Deficiency Rate	Typical Symptoms and Diseases
Biotin	Uncommon	Dermatitis, eye inflammation, hair loss, loss of muscle control, insomnia, muscle weakness
Calcium	Average diet contains 40 to 50% of RDA*	Brittle nails, cramps, delusions, depression, insomnia, irritability, osteoporosis, palpitations, peridontal disease, rickets, tooth decay
Chromium	90% of diets deficient	Anxiety, fatigue, glucose intolerance, adult-onset diabetes
Copper	75% of diets deficient; average diet contains 50% of RDA*	Anemia, arterial damage, depression, diarrhea, fatigue, fragile bones, hair loss, hyperthyroidism, weakness
Essential fatty acids	Very common	Diarrhea, dry skin and hair, hair loss, immune impairment, infertility, poor wound healing, premenstrual syndrome, acne, eczema, gall stones, liver degeneration
Folic acid	Average diet contains 60% of RDA*; deficient in 100% of elderly in one study; deficient in 48% of adolescent girls; requirement doubles in pregnancy	Anemia, apathy, diarrhea, fatigue, headaches, insomnia, loss of appetite, neural tube defects in fetus, paranoia, shortness of breath, weakness
Iodine	Uncommon since the supplementation of salt with iodine	Cretinism, fatigue, hypothyroidism, weight gain
Iron	Most common mineral deficiency	Anemia, brittle nails, confusion, constipation, depression, dizziness, fatigue, headaches, inflamed tongue, mouth lesions
Magnesium	75 to 85% of diets deficient: average diet contains 50 to 60% of RDA*	Anxiety, confusion, heart attack, hyperactivity, insomnia, nervousness, muscular irritability, restlessness, weakness
Manganese	Unknown, may be common in women	Atherosclerosis, dizziness, elevated cholesterol, glucose intolerance, hearing loss, loss of muscle control, ringing in ears
Niacin	Commonly deficient in elderly	Bad breath, canker sores, confusion, depression, dermatitis, diarrhea, emotional instability, fatigue, irritability, loss of appetite, memory impairment, muscle weakness, nausea, skin eruptions and inflammation
Pantothenic acid (B5)	Average elderly diet contains 60% of RDA*	Abdominal pains, burning feet, depression, eczema, fatigue, hair loss, immune impairment, insomnia, irritability, low blood pressure, muscle spasms, nausea, poor coordination
Potassium	Commonly deficient in elderly	Acne, constipation, depression, edema, excessive water consumption, fatigue, glucose intolerance, high cholesterol levels, insomnia, mental impairment, muscle weakness, nervousness, poor reflexes
Pyridoxine (B6)	71% of male and 90% of female diets deficient	Acne, anemia, arthritis, eye inflammation, depression, dizziness, facial oiliness, fatigue, impaired wound healing, irritability, loss of appetite, loss of hair, mouth lesions, nausea
Riboflavin	Deficient in 30% of elderly Britons	Blurred vision, cataracts, depression, dermatitis, dizziness, hair loss, inflamed eyes, mouth lesions, nervousness, neurological symptoms (numbness, loss of sensation, "electric shock" sensations), seizures. sensitivity to light, sleepiness, weakness
Selenium	Average diet contains 50% of RDA	Growth impairment, high cholesterol levels, increased incidence of cancer, pancreatic insufficiency (inability to secrete adequate amounts of digestive enzymes), immune impairment, liver impairment, male sterility
Thiamin	Commonly deficient in elderly	Confusion, constipation, digestive problems, irritability, loss of appetite, memory loss, nervousness, numbness of hands and feet, pain sensitivity, poor coordination, weakness
Vitamin A	20% of diets deficient	Acne, dry hair, fatigue, growth impairment, insomnia, hyperkeratosis (thickening and roughness of skin), immune impairment, night blindness, weight loss
Vitamin B-12	Serum levels low in 25% of hospital patients	Anemia, constipation, depression, dizziness, fatigue, intestinal disturbances, headaches, irritability, loss of vibration sensation, low stomach acid, mental disturbances, moodiness, mouth lesions, numbness, spinal cord degeneration
Vitamin C	20 to 50% of diets deficient	Bleeding gums, depression, easy bruising, impaired wound healing, irritability, joint pains, loose teeth, malaise, tiredness.
Vitamin D	62% of elderly women's diets deficient	Burning sensation in mouth, diarrhea, insomnia, myopia, nervousness, osteomalacia, osteoporosis, rickets, scalp sweating
Vitamin E	23% of male and 15% of female diets deficient	Gait disturbances, poor reflexes, loss of position sense, loss of vibration sense, shortened red blood cell life
Vitamin K	Deficiency in pregnant women and newborns common	Bleeding disorders
Zinc	68% of diets deficient	Acne, amnesia, apathy, brittle nails, delayed sexual maturity, depression, diarrhea, eczema, fatigue, growth impairment, hair loss, high cholesterol levels, immune impairment, impotence, irritability, lethargy, loss of appetite, loss of sense of taste, low stomach acid, male infertility, memory impairment, night blindness, paranoia, white spots on nails, wound healing impairment

(Source: Total Wellness by Joseph Pizzorno, ND )

Diet mind control

To be successful in losing weight, one must first visualize them self being thinner.

Can someone obtain sustainable weight loss? The short answer is yes, however, it will require both mental and physical change.  It will also require resistance to both pier and marketing resistance.

Before going into a diet routine, first attempt the mental and physical change. This is simply both a forward-thinking mental picture of yourself thinner as well as slight reductions in the quantity or type of the food that you consume.

Help me lose weight

People have a love affair with food. Be it salty, fatty, crunchy, sweet or bitter it nourishes our body and soul.  Then why does it seem to hate us so?  If it's not making us fat, it's giving us upset stomachs, achy body parts, gas, the jitters and/or disease.  Is it us or the food?

It's really both.  You probably have gotten in some bad food habits and need to address them in order to be successful at weight control.  A friend of mine for instances eats his 1/2lb hamburgers in about 4 bites in about one minute.  It always amazed me.  He said he enjoyed his food but I just can't believe it.  Regardless the burger was in chunks in his stomach and his body would now spend eternity digesting it.

Now I was a big eater.  Buffets made no money on me and when I brought along a friend to dine with, I think they may have actually lost money.  Overeating of course is always a no-no.  I saw once on some third rate television movie that one day maybe will have food flavored candy.  It may be science fiction now but one day it will surely happen.  So what do we do now? What should I do to help me lose weight?

10 things to loose weight and tame your food cravings and appetite

1. Get smaller plates and bowels.  My bowls served 16oz and my plates served Fred Flintstone. That is of course if I used them.  Many times I used a mixing bowl or an old Cool Whip container. Get new bowls that hold about 12oz and throw out the the plastic crap you have collected.
2. Eat ice.  Growing up down south, I remember that was a thing everyone did.  I have a friend that sucks on ice after dialysis. Ice gives you something to chew on and has no calories.  Give it a try.
3. Eat soups and serve them HOT!  Eating a hot soup forces you slow down.  The soup being mainly water helps to fill you up.  Soup are good for you and many are low fat..
4. Need some snacks, try these.  Popcorn, fried pork rinds, kale chips, nuts, pumpkin seeds, rice cakes, pickles, olives and pickled jalapeno peppers just to name a few.
5. Drink fluids.  Your going to have to balance sweet and salt intake here for many drinks.  Tomato juice (low sodium) makes a great morning or snack drink. Flavored waters are both inexpensive and taste good. Stay away from diet drinks, the super concentrated sweetener in them will only make matters worse.  Tea is a great choice served either hot or cold.  Water of course is always available.  Coffee should be consumed in limited quantities, decaffeinated is better for weight managment.
6. Clean out the fridge and the cabinets.  Now is the time to make a donation to the food bank and start your healthy eating. Haven't washed the fridge lately? Now is your chance.  Be brutal.  If it's expired throw it out.  If you have two, throw one away.  If you haven't eaten, squirted or spread it on something in the last 3 months throw it out.  Leftovers are now trash, throw them out. Throw out the ice and wash the ice caddy, your drinks will taste better.  Don't forget to look under the drawers.  Remember the soda and milk that spilled several weeks ago?  Yeah, its growing arms done there.  Got a UFO (Unidentifiable Frozen Object)in the freezer? Chuck it. Look at the labels on the items in your pantry.  If it has poor nutrition donate it or chuck it.
7. Don't buy "diet" or "light" salad dressing.  The stuff is almost always loaded with salt and the calories are almost the same as the regular dressing.  Make your own low fat/low sodium dressings.  There are recipes here on this site.  The high salt makes you want more of everything and will cause water retention. Not to mention most taste like crap.
8. Don't try to cut all the fat.  While you want to cut down on fat, trying to cut it all out will only make it worse.  Some vitamins need fat in order to dissolved.  Fat is what we like to eat.  Try cutting in half first.
9. Never say "Just a taste."  Either don't do it all or plan to eat some.  Those "tastes" add up fast and you still will not be satisfied.  If your hungry, eat a snack size and be done with it.
10. Limit alcohol and any other habits that make you crave food.  

Remember there are calories in almost everything we eat.  We should not associate food with comfort and happiness.  It's purpose is to nourish us. Start training yourself that food is better for you when it is consumed because you are hungry and not just to be kind or because some "event" happens.

Optimal Nutrition

You must already know that nutrition is extremely important and effects your quality of life and well-being. If you want to enjoy an optimal lifestyle and a healthy life and a healthy existence, you will need a healthy and balanced diet with optimal nutrition. You hear and read on a regular basis that your nutrition intake greatly affects how you live and your health, but have you ever really contemplated why? Do you really realize why it is so significant?

If you really plan to take the steps to live the longest life that you deserve and to be as healthy as you possibly can be and enjoy those years a long time, than you need to educate yourself regarding nutrition facts and the importance of optimal nourishment. What you eat affects your whole body and health.

1. What exactly is optimum nutrition?
2. What nutrient supplements should you take to be healthy?
3. What foods also provide these nutrients?

Importance associated from Optimal Nutrition
 
Optimal nutrition is extremely important to your overall physical fitness and health. Multiple studies have shown people can live longer whenever they have healthy nutrition. It is proven that there's a link between optimal nutrition and longevity and long term well-being.

If you take a short look at our society, you will notice an increasingly multitude of people that are either overweight or obese. You will likewise see problems like acne, dry skin, dry hair as well as other problems. You will find a lot of people on medications for headaches, stomach problems, acid reflux, diabetes, heart problems, high blood pressure and much more. What may be more alarming ın comparison to the high amount of medications is the reality that most people receive little or no information about what is in fact causing their disease or condition. Instead, they obtain a pill.

What many people hardly ever know is that what they've been eating or not eating may be causing these health problems. You also need to understand that you'll need to make changes and modifications to your intake through the years and stages of life. Just like toddlers have to have a different diet as they grow older, you also need to change your diet as you continue through your life's stages. Understanding what is best for your needs through each stage in your life is the ultimate way to remain in optimal health.

Micro and Macro-nutrients

Many of us have heard that you need to have proper nutrition but what exactly does that mean?  What nutrients do you need for health? Optimal nutrition will include a number of different micro-nutrients and macro-nutrients. Micro-nutrients consist of certain vitamins, minerals in addition to antioxidants. Macro-nutrients include carbohydrates, proteins and fats that comprise the foods you consume.

There is too often lots of confusion surrounding nutrients, our bodies and the way we use these nutrients. This is why it's fundamental that you get the facts when changing your lifestyle and diet program. Many people are experiencing malnutrition and may not know it. Many overweight or obese individuals could possibly be suffering from malnutrition. Even though you are eating doesn't necessarily mean you are eating the best things.

Micro-nutrients are vitamins, minerals and antioxidants that your body requires to be healthy. The specific amounts of each is based on your body, sex, age and also other various factors. Every person is unique so there isn't one set diet plan or weight lose program that works for all. You need to learn what works for your needs. These needs will change over time and you should adjust them as needed.

Macro-nutrients are your carbohydrates, proteins and fats you will get from foods. The amounts of these that you need will vary also. This is where more myths come in about what you should or should not consume. The facts are that excessive amount of anyone can be bad and not enough can also be bad. It's all about obtaining a balance. Raw foods contain the most macro and micro-nutrients.


This means those "high carbohydrates diets", "low carb diets" or "no carbohydrates diets" which can be so popular like the Atkins diet or South Beach diet may not really be the greatest thing for you. Many low carb diet plans make you feel weak. High protein diets can also negatively effect your health if maintained for long periods of time.

What you decide to ingest in your body carries a big impact on your entire health and your overall well-being. People now eat more junk food and over-sized dinners as well other quick meals that aren't very nutritious than ever before. Some of these foods have additives in them that could make them addictive so that you want more and more. Many low fat foods contain high levels of sodium. A large number of foods do not work in meeting your hunger because they have little nutrition value, leaving most people wanting more. Yet, they still have a large amount of calories and fat as well as other chemicals that your body does not need.

Healthy Eating Commitment

If you're serious in obtaining optimal health, then take a take a look at your lifestyle. Are you eating the right foods? Are you regularly exercising? Are you getting loads of fresh air every single day? Make the commitment to correct those things that you are missing or doing wrong. Talk with your friends and family  and/or a nutritionist. Determine if there are support groups related to your health and lifestyle changes that may be of help to you. Look into joining a local gym. Do your research and then purchase the right nutritional supplements that will assist you to achieve your goals.

You are now on the way to optimal health.

Juicing tips for a succesful start

Here are some juicing tips and tricks that can make juicing a better experience, cheaper and easier for you. When you start juicing there are many choices and some decisions to make.

It's easy to watch Joe Cross's movie and plunge ahead. That would be a mistake. Like most diet plans or a diet change, you should research and do some planning.

1. TAKE VITAMIN SUPPLEMENTS FOR AT LEAST 3 DAYS BEFORE YOU START. This makes a big difference.  Consider something like three times your daily vitamins, taken over the course of the day.
2. Don't run out and spend hundreds on a juicer.  Ask your friends and family if they have a juicer, you might be surprised. Check second-hand shops for deep discounts. Look at other brands of juicers.
3. There are several types of juicers. Some are noisy and some are not.  Prices are across the board.
4. Don't run out and buy pounds and pounds of vegetables and fruits.  Try small amounts first.  They go off faster than you might think.  Juice the veggies cold.
5. Pick about 6 recipes to start. This will reduce costs and decision making. When you find 3 you like, think about stopping there for a week.
6. To start, you don't need the organic veggies.  That can come later.
7. Use plastic bags (old shopping bags work great) as liners in the "pulp" or trash side of the extractor.
8. Place a napkin under the spout area. It drips usually.
9. Don't make big batches of juice, they go "off" quickly.
10. Wash everything well.  Including between leaves, such as lettuce or greens. 
11. Clean the washable parts of juicer immediately after each use. Send unit parts though dishwasher each night. NOT THE MOTOR.
12. Do a hand scrub of the pulp chamber. It will develop a film that is tough to get off.  Look for a discoloration.
13. Add a pinch of salt to the juice.
14. Buy some canned or bottled juices for a backup for when you get "the urge" to eat something, but don't or can't bring out the juicer.
15. Avoid excessive fruit or fruit juice.  Think about weaning yourself away from the sugar.
16. Get a juicing buddy.
17. Install a diet tracker on your phone. Pick one that shares the info with buddies. This makes for some fun and encouragement.
18. Allow enough time to juice.  Takes about 15 minutes plus, when you count in the cleaning.
19. Try adding these ingredients to your juice for extra zip. Hot sauce, salt, pepper, lemon/lime juice or almost any spice.
20. Drink it fast and right after you make it.  Most of the juices are not "sippers". Many will separate quickly and discolor.
21. Don't miss any juice meals.  If anything, juice your brains out during the first three days.
22. Yes, you will be peeing a lot.  It will pass soon. Look to about day four for it slow down.
23. Take vitamins with the juicing.  Don't stop.  Add B12 and vitamin D.
24. Don't be tempted to save the pulp.  That is again another time and place.
25. How much weight do you lose? If you stay true and do not eat anything. Seriously, eat nothing solid. You will be about 3/4 to 1 lb. a day.  Takes about four days to really start.  The early weight loss is mainly water.  Remember the peeing reference in line 17?
26. Weigh your self every three days, not daily.  Trust me on this one.
27. Meals away from home are tricky. Plan ahead and try different approaches. Go larger on the drinks (16oz or larger), why?, because it is easier to miss your meals, this helps stop the hunger/cheating.