Overcoming Carbohydrate addiction

Hi everyone,

Here's a prior post that is timely again. It's on overcoming carbohydrate addiction & removing those tremendously tasty refined carbs from your diet!

Remember having a sound strategy requires you to know your triggers and have counters to them.

For more information go to...

https://www.youtube.com/chizlefuel = My nutrition channel.

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I am here to help you succeed!

Sincerely,

Dietitian Dan T

Overcoming Carbohydrate addiction

First some background on the topic.

Although there is dispute in the research as to whether or not carbohydrate addiction is "real" or not, there are some facts that are interesting on this topic.

1) Weight loss programs that target a moderate reduction in carbohydrate intake produce better results.

2) Around the world Native cultures who have been exposed to white sugar or white flour products show significant health challenges (the same ones the Western world face).

3) From a behavioral perspective, treating weight management as you would an addiction produces better outcomes than not accounting for the psychological addiction component.

4) People who reduce calories but are still exposed to processed food items, have a very difficult time sticking to a calorie controlled plan (due to activation of the appetite center in the brain).

5) Some research shows that some individuals who are using artificially sweetened products also intake more calories likely due to activation of the appetite center in the brain.  Based on my experience with clients this happens about 50% of the time and is an individual thing.  If you find yourself getting hungrier or having a craving as a result of eating the artificially sweetened item then you would do better to avoid sweet flavors all together.

You can see why there is much disagreement as to whether the addictive nature of carbohydrates is true or not, however, I believe we can honestly say that consuming processed carbohydrates makes us want to consume more processed carbohydrates.

Now, let's look at the why.    

Evidence strongly suggests that there is something called the serotonin effect that occurs with consumption of simple carbohydrates (processed flour & sugar, etc...).  When we consume these readily available carbohydrates they elicit an insulin response from our pancreas (in response to a variable blood sugar increase).  The result of this is the body tucks away sugar molecules into fat stores and into the liver.  One longer term consequence of this pattern is the potential for insulin resistance which could occur over time with the liver becoming full of fat and eventually preventing insulin from working correctly (often associated with increases in visceral (or omental) fat (i.e. waist circumference)) or leading to Metabolic syndrome.  In the shorter term, when insulin levels increase in the body, they not only tuck away the sugar molecules but also several amino acids, including some that would compete with the branched chain amino acid Tryptophan for spots in the transporter that leads into the brain.  The result of this increased non competitive flow of Tryptophan into the brain is an increase in the neurotransmitter Serotonin.  Serotonin is a monoamine neurotransmitter (see diagram) that has been implicated in contributing to feelings of well-being and happiness.  Obviously, in today's high stress world, anything that will produce a rapid increase in feelings of well-being would be something that we might want to do again and again.  Specifically, food items that elicit this result are often referred to as comfort foods.  This is not just a label, but actually refers to the fact that many of them cause these increased levels of well being in us.  The challenge is that because the the food item releases the bulk of it's carbohydrate load so quickly (due to the processed nature of the food), the resulting increase in Serotonin is quite short lived.  It produces a rather large spike in Serotonin and of course an inevitable crash that can occur later.  It's when we experience this crash that the pattern becomes that of addiction.  We feel the need/overwhelming desire to create that feeling again and it's easily accomplished if we eat more processed food.  This is obviously not a good strategy because of the possible long term consequences of weight gain, metabolic syndrome and diabetes that could result from continuing to eat this way to "feel better".  A much better strategy would be to get ALL of your carbohydrates from less processed sources. Focus on starchy vegetables & whole fresh fruits as your primary sources of carbs.  Therefore, eliminate all processed sources of carbohydrates (and all processed foods while your at it) out of your diet for at least 1 month.  See if that helps.  Remember if you are someone who is sensitive to artificial sweeteners, then avoid these as well. Go cold turkey.  Replace the simple, processed carbs with more complex, less processed ones in order to wean yourself out of the Serotonin highs and lows cycle. I work in a Psychiatric facility and I can tell you that I see this phenomenon especially in people who experience seasonal affective disorder, as well as other mood disorders.  Below are some recommendations that I've found help break the cycle.

1) Eliminate all processed foods (especially carbohydrates) out of your diet for 1 month.

2) Build meals around lean, high quality proteins.

3) Use starchy vegetables and fruits as your primary carb-rich sources.

4) Consume the bulk of your 10 fists of fruits & vegetables per day from non starchy (low carb) vegetables.

5) Hydrate well - drink 2 cups of water 15 minutes before each meal.

6) Consume Green Tea and/or Hot water with Lemon in order to limit sweet cravings (due to the astringent and sour flavor of these items).

7) Use herbs & spices liberally in order to expose your taste buds to other flavors and not rely so heavily on sweet.

8) Do this for a minimum of 1 month. Then please comment or email me to let me know how it went.

If you have any further questions about this protocol, email me with them.

Hope this helps.

Good luck!

Dan

Citations

http://en.wikipedia.org/wiki/Serotonin

Nutrition and physical degeneration, Weston A. Price, 2000, La Mesa, California, USA.

Advanced Nutrition and Human Metabolism 3rd Edition, James L. Groff and Sareen S. Gropper, 1999, Brooks Coles.

The Meal Building Formula

As a registered dietitian for over 8 years and having been in the life-changing profession for over 12 years, I have counselled tens of thousands of people, however the bulk of the questions that are asked boil down to dozens of questions repeated over and over again (with slight variations).

Interestingly, one of the main issues that consistently arises, especially in newbies is what is a good formula for building meals.  Obviously, there are many camps around this issue. Various diets & meal planning strategies focus on certain combinations of a + b, while others only look at calorie content and pay no regard to anything else.  The truth is that all of them have their merit and of course people can be successful for a time on all of them, as long as they get themselves to comply (fancy word for sticking with it).

However, over the years I've noticed some major trends and they've led me to what I consider the optimal formula for meal building for leanness, health and fitness.  The main reason that this formula is so effective, is that based on the bias towards nutrient dense, low calorie containing foods, it all but eliminates the need for measuring and weighing items, which is what often causes newbies to curl up into the fetal position on the floor or freeze like a deer in the headlights. I hope to detail this formula more in a future ebook.

Formula for meal planning success:

1) Build your meals from the lean source protein out. Choose grass fed meats, poultry or wild caught fish and seafood.

2) Focus on non-starchy vegetables to primarily accompany your lean source protein (as much as you can handle). Remember that we are shooting for 10 fist of fruits and vegetables per day.  In this case because I'm assuming you are trying to lose weight, we should emphasize the bulk of those 10 fist coming in from non-starchy vegetables. For a period of about 1-4 hrs after workouts, this post workout snack should include either starchy vegetables or fresh fruits in addition to lean source protein.

3) Use healthy (olive, macadamia, coconut and avocado) fruits & their oils, as well as seasonings for cooking and to flavor things.

4) Non calorie containing hydration of choice - could be water, coffee, espresso, teas.

5) Avoid using white sugar or white flour as these will completely destroy your progress. Ideally, expunge them from your life!

6) Remember other healthy lifestyle changes & make those also.

• Exercise regularly.
• Sleep well.

Ideally, that's it. By building all your meals in this way and you will be significantly limiting your exposure to carbohydrate-rich foods and especially process foods that are essentially designed to turn on your appetite and not turn it off.

Just try this approach for 1 month to start and see how it goes. Remember to take baseline measurements and repeat them monthly (or at most weekly).  Take a quality multivitamin during any weight loss program and obviously check with your doctor before undertaking a new weight management program.

I hope you find this information useful.  Please click on the ads to help support my site.

Also, be sure to follow me on Twitter or Google + if you'd like regular daily useful nutritional information tips and motivation.

Take care and see you next time.

Dan

Inflammation & Diet

1)      What is Inflammation

Inflammation is a response to harmful stimuli including pathogens, damaged cells or irritants.  It is a protective attempt by the organism to remove injurious stimuli and to initiate the healing process.  Don’t confuse it with infection; caused by pathogens, Inflammation is rather the body’s response to the pathogen itself.  Inflammation is necessary for wounds and infections to heal.

However, chronic inflammation has been shown to lead to diseases (i.e. hay fever, periodontitis, atherosclerosis, rheumatoid arthritis, multiple sclerosis, Alzheimer’s, Parkinson’s and even cancer).  Although inflammation can be both acute or chronic, prolonged inflammation (Chronic) leads to a progressive shift in the type of cells present at site of inflammation and is characterized by simultaneous destruction and healing of tissue from inflammatory process.

Importantly, in our society where 55-65% of adults are overweight/obese, excess weight, specifically in the omental area (surrounding the organs) has been linked to increased inflammation, likely due to infiltrates in the liver and other organs and the metabolic activity of the fat itself.

Evidence suggests that the diet that we consume can influence our inflammatory pathways, either by increasing inflammation or increasing anti-inflammation (i.e. decreasing inflammation).

2)      Foods that increase inflammation (i.e. foods to limit).

Many foods have been implicated in increasing the body’s inflammatory response, often because the body perceives them to be pathogens.  Our gut cells evolved long before the onset of agriculture, so many of the products of agriculture tend to elicit an inflammatory response in many people.

• Bagels
• Breads, rolls, baked goods
• Candy, Cake, Cookies, Crackers
• Cereals (except old fashioned oatmeal)
• Cornstarch
• Corn bread & muffins
• Corn syrup
• Croissants, Doughnuts
• Egg rolls
• Fast food
• French Fries
• Fruit juices
• Fried foods
• Flour
• Granola
• Hard cheese (except for feta and grating cheeses, such as Romano and Parmesan)
• Honey
• Hot dogs
• Ice cream, frozen yogurt
• Jams, preserves
• Margarine
• Molasses
• Muffins
• Noodles
• Pancakes, Pastry
• Pie, Waffles
• Pita bread
• Pizza
• Pasta
• Popcorn
• Potatoes
• Pudding
• Relish
• Rice
• Sherbet
• Shortening
• Snack foods (i.e. potato chips, pretzels, corn chips, rice cake, etc.)
• Soda, Sugar
• Tacos, Tortillas

General rule is that the more highly processed a food is (i.e. refined carbohydrates, saturated fats), the more it will increase inflammation via cytokine release, so limit your exposure to processed foods.

Additionally, the fat from sick animals (conventionally farmed) is linked to a host of inflammatory conditions and other health challenges.  So limit your exposure to fat content from conventionally farmed animals.

Omega-6 fats are also pro-inflammatory.  Rich sources include corn, safflower, sunflower, cottonseed and soybean oils.  These are essential fats, but the optimal ratio between anti-inflammatory (omega-3 oils) and these pro-inflammatory omega-6 oils is 1 part (omega-3):4 parts (omega-6).  In North America, unless we are intentionally choosing more omega-3 fats, we tend to consume closer to 1 part (omega-3):10-20 parts (omega-6).  This obviously imbalances the body’s inflammatory pathways to favor pro-inflammation processes.  Over time, this can lead to diseases whose etiologies are likely due to inflammatory pathways (mentioned above).  It could also aggravate said conditions (worsening symptoms).

3)      Foods that decrease inflammation (i.e. foods to focus on).

On the contrary, there are many foods that have been shown to reduce inflammation in the body.  Many of these food items are those that gut cells and the body would recognize, because they were present during the bulk of our genome adaptation (i.e. hunter-gatherer span).

Aside from specific identified inflammation reducing foods, it is important to choose foods that provide energy and essential nutrients and do NOT increase inflammation.  These follow:

Carbohydrate sources:  Vegetables and Fruits mostly unprocessed; Quinoa, Wild rice and Old fashioned oatmeal (Scottish large chunks).  These are the optimal choices.  Next, if you consider whole grain products, there will be some inflammation, but less compared with highly processed foods (listed above).

Omega-3 fat rich foods including oily fish (Wild caught Salmon, Herring, Sardines, Arctic Char, Anchovies, Mackerel, Lake Trout are among the best).  Meat and Eggs from exercised (truly free range or run animals) and fed their natural diet (i.e. cows = grass) also have more favorable fatty acid profiles compared to conventionally farmed ones that tend to be not exercised and sick.

Monounsaturated fats are also greatly anti-inflammatory and a great source for fat energy.  Among the richest sources of these are olives, avocados, most nuts and seeds and their unrefined oils.  Tip: the cheapest, extra-virgin version of olives and avocados are the whole fruits themselves, not the oils.  You also get fiber with the healthy unrefined oils when consuming the whole olives and avocados.

Five foods that are rich in anti-inflammatory compounds are:

·         Kelp

·         Tumeric

·         Wild caught salmon

·         Shitake mushrooms

·         Green Tea

·         Papaya

·         Blueberry

·         Extra Virgin Olive Oil

·         Broccoli

·         Sweet Potato

The optimal targets for fat intake are as follows:

A)    Trans fats – None – check the label and be sure it states truly zero.  Any increases risk of heart disease, so avoid.

B)    Saturated fats – limit to < 25 g / day.  Eliminate those from conventional animal products because often toxins are stored here and sick animals would have higher levels of bad fats.  Whenever possible try to choose exercised, naturally fed animals and even certified organic if you can.

C)    Omega 3 and Omega 6 fats.  Choose somewhere between 1:4 or 1:1 ratio between these respectively.  Decide where you will fall in that range based on your inflammation levels.  If you have more inflammation in your body then target closer to 1:1 ratio vs. 1:4.

Optimally we need the follow for each:

Omega 3- minimum of 2-3 g/day, with 2-4 servings/week coming from animal sources (i.e. oily fish (above) or seafood).  The other days of the week, you can choose them from plant sources (i.e. ground flax seed or walnuts).

Omega 6 – If you are taking in 1:4 ratio relative to omega 3, then shoot for 8-12 g/day of these (otherwise increase omega 3 and meet in the middle somewhere).

D)    Monounsaturated fats – these will be the primary focus of your fat intake after you know that you’ve eliminated trans fats, are limiting your saturated and are getting your appropriate target for omega 3 and omega 6 fats.  Most people require between 50 and 100 g of fat/day, depending on your calorie target and what percentage of your energy needs your fat will comprise.  So these will make up the difference in your fat intake goal.

4)      Sample Anti-inflammatory Meal.

Here is an example of an anti-inflammatory meal.  You might have to adjust the portions in order to support your weight management goal.

3-4 oz Wild caught salmon – lemon, garlic & pepper seasoned + grilled (seared, and then cooked in tinfoil)

2 cups Steamed Broccoli + Spinach

2 Tbsp Olive oil + Balsamic vinegar dressing

½ cup steamed mushrooms + onions in 1 Tbsp Olive oil.
1 cup Green tea steeped for 2-4 min.

Citations

http://en.wikipedia.org/wiki/Inflammation

http://www.oprah.com/health/Dr-Perricones-List-of-Pro-Inflammatory-Foods#ixzz24krYuVsH

http://www.livestrong.com/article/332010-list-of-pro-inflammatory-foods/#ixzz24ksABi7V

http://theconsciouslife.com/top-10-anti-inflammatory-foods.htm

www.rd411.com

Vegetables in your diet

Vegetables are the edible portions of plants.

Main nutrients delivered in Vegetables:

1)      Vitamins and Minerals.

Green-Yellow-Orange – high in Calcium, Magnesium, Potassium, Iron, Beta-carotene, Vitamin B-Complex, Vitamin C, Vitamin A and Vitamin K.

Folate (birth defects) – black eyed peas, cooked spinach, great northern beans, asparagus.

Potassium (blood pressure) – sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice.

Vitamin A (skin, eyes, infection) – sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage.

Vitamin C (skin healing, gums and teeth) – red and green peppers, sweet potatoes, kale, broccoli, Brussel sprouts, tomato juice, cauliflower.

2)      Phytochemicals.

Antioxidants – These help protect the body from oxidative stress, diseases and cancers. These also boost immunity.

Flavonoids – Provide benefits by acting on the cell-signaling pathways in the body.  Include red, purple, blue or orange in color vegetables (i.e. Eggplant, red cabbage, onions, broccoli, kale, celery and hot peppers).

Catechins – is a natural phenol antioxidant plant secondary metabolite.  Rich sources of these are found in cacao beans and was first called kakaool.

Carotenoids – beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, lycopene and alpha-carotene.  Found in orange, yellow and red vegetables (i.e. carrots, squash, corn, tomatoes).

Phytosterols – plant-derived compounds that are similar in structure and function to cholesterol.  Numerous clinical trials have demonstrated that daily consumption of foods enriched with at least 0.8 g of plant sterols or stanols lowers serum LDL cholesterol.  Foods rich in phytosterols include unrefined vegetable oils, whole grains, nuts, and legumes.

There are thousands more of these compounds still unknown in fresh fruits & vegetables.

Studies show that steaming for around 10 minutes retains more of the activated beneficial compounds than either consuming raw or over cooking.

3)      Dietary Fiber.

Fiber is a diverse group of compounds, including lignin and complex carbohydrates that cannot be digested by human enzymes in the small intestine.

Vegetables contain both soluble and insoluble fibers.  We strive to obtain both from as natural sources as possible in order to maintain health and manage weight.

Insoluble: Non-starch polysaccharides (NSP) like cellulose, gums, mucilage, pectin, etc…

Adequate fiber intake has been associated with reduction in hemorrhoids, constipation, rectal fissures, overweight/obesity, rectal and breast cancers, etc…

Soluble or Viscous fibers, such as those found in oats and legumes, can lower serum LDL cholesterol levels and normalize blood glucose and insulin responses.  This is also found in smaller amounts in most vegetables.

Some examples of fibers found in vegetables include:

• Lignin: Lignin is a polyphenolic compound with a complex three-dimensional structure that is found in the cell walls of woody plants and seeds.
• Cellulose: Cellulose is a glucose polymer found in all plant cell walls.
• Hemicelluloses: Hemicelluloses are a diverse group of polysaccharides (sugar polymers). Like cellulose, hemicelluloses are found in plant cell walls.
• Gums: Gums are viscous polysaccharides often found in seeds.
• Inulin and oligofructose: Inulin is a mixture of fructose chains that vary in length and often terminate with a glucose molecule. Inulin and oligofructose occur naturally in plants, such as onions and Jerusalem artichokes.
• Resistant starch: Naturally occurring resistant starch is sequestered in plant cell walls and is therefore inaccessible to human digestive enzymes. Legumes are sources of naturally occurring resistant starch. Resistant starch may also be formed by food processing or by cooling and reheating.

4)      Low/No Calorie high satiety foods.

Contain carbohydrates; however, these carbohydrates are not readily available to the body (i.e. difficult to digest).

The high fiber and water content make these high satiety foods via delaying emptying of the stomach into the small intestine.

Satiety = time from when you’ve last eaten until you’re hungry once again.

Five things you can do tonight to get more Vegetables into your daily diet

1)      Fill your plate at lunch and supper as above with Vegetables.  If you are trying to manage weight, eat these first with your healthy protein to maximize your satiety.

2)      Keep pre-cut and pre-washed vegetables in your fridge as snacks.  You can pair with healthy dips (i.e. hummus, peanut butter, etc…).

3)      Steam vegetables for 5-10 mins (maximum) when preparing.

4)      Use vegetables in smoothies with fruit and water in order to get more in your diet.

5)      Aim for 5 or more servings of vegetables as part of your 7-10 servings of fruits and vegetables daily.  Remember to focus on the non-starchy vegetables which are fibrous and very low calorie.

Citations:

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/

http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/HerbsVitaminsandMinerals/phytochemicals

http://articles.elitefts.com/wp-content/uploads/2010/07/hunger.jpg

http://www.livestrong.com/article/271230-phytochemicals-in-fruit-and-vegetables/

http://lpi.oregonstate.edu/infocenter/phytochemicals

Vitamin D. The good. The bad. The ugly.

Vitamin D. 

Vitamin D molecule (http://www.vitaguide.org)

Vitamin D:  Steroid hormone vitamin;

Five forms of vitamin D discovered - D₁-₅.

Two forms matter most to humans: Vitamins D₂ (ergocalciferol) and D₃ (cholecalciferol).

The active form of vitamin D in the body is called Calcitriol (1,25-Dihydroxycholecalciferol).
Calcitriol: promotes the absorption of calcium and phosphorus from food in the gut and reabsorption of calcium in the kidneys - this increases the flow of calcium in the bloodstream. This subsequently increases bone formation and healthy mineralization.  This prevents hypocalcemic tetany à low calcium condition in which patients have overactive neurological reflexes, spasms of the hands and feet, cramps and spasms of the voice box (larynx). Calcitriol also plays a key role in the maintenance of many organ systems.

The Good.

Vitamin D had been implicated in the following.

·         Calcium & Phosphorous absorption and metabolism.

·         Immune system regulator.

·         Maintains healthy bone mass, teeth and hair.

·         May reduce the risk of multiple sclerosis.

·         May maintain later life healthy brain function.

·         May help maintenance of healthy weight.

·         May help in losing visceral fat mass.

·         Reduce severity and frequency of asthma.

·         Reduces inflammation and the risk of rheumatoid arthritis.

·         May protect against low level radiation.

·         Somehow reduces risk of various cancers (i.e. breast, prostrate, and others).

.    and more...

The Bad.

Various forms of vitamin D

We know about 5 forms of vitamin D, of which vitamins D₂ and D₃ are the major forms as far as humans are concerned. They are known collectively as calciferol.

·         Vitamin D₂, ergocalciferol (made from ergosterol).
It is produced by invertebrates (animals without a spine, vertebral column), fungus and plants in response to sunlight (UV irradiation). Humans and other vertebrates do not produce vitamin D₂. We don't know much about what vitamin D₂ does in invertebrates. We know that ergosterol is a good absorber of ultraviolet radiation which can damage DNA, RNA and protein; consequently many scientists believe it may serve as sunscreen that protects organisms from sunlight damage.

Vitamin D Metabolism (http://2.bp.blogspot.com)

·         Vitamin D₃, cholecalciferol (made from 7-dehydrocholesterol).
Vitamin D₃ is made in the skin when 7-dehydrocholesterol reacts with ultraviolet light at 270-300 nm wavelengths - peak vitamin D₃ production occurs between 295-297 nm. It is only when the UV index is greater than 3 that these UVB wavelengths are present.

A UV index of more than 3 occurs every day in the tropics. In Canada, we have this mainly during some of spring, all of summer, and parts of autumn.  The number of days of the year when the UV index is greater than 3 decrease the further you move away from the tropics.

A human requires ten to fifteen minutes of sun exposure at least twice a week on the face, arms, hands, or back without sunscreen with a greater than 3 UV index for adequate amounts of vitamin D₃. Longer exposure results in the extra vitamin supply being degraded as fast as it is generated.

Which is more important for humans, vitamins D₂ or D₃?

Both D₂ and D₃ are used in human nutritional supplements. Pharmaceutical forms include calcitriol (1alpha, 25-dihydroxycholecalciferol), doxercalciferol and calcipotriene. The majority of scientists state that D₂ and D₃ are equally effective in our bloodstream. It is believed that D₃ is more effective for humans.

The Ugly.

Sunlight and vitamin D requirements.

For maximum Vitamin D creation during the summer months it is recommended that we expose unprotected skin to two sessions of 15 minutes of sunlight each week.  Our body will naturally produce adequate amounts of vitamin D. The following factors may reduce your body's vitamin D synthesis:

·         Cloud cover

·         Smog

·         Sunscreens

If you can’t produce enough vitamin D due to insufficient sunlight exposure you will need to obtain it in foods and perhaps supplements.

Of course the recommendation for 15 mins of unprotected sun exposure does increase a persons' risk for skin cancer.  Therefore, you have to use your judgement and make an educated choice for yourself.  For instance, my goal is to have 10-15 mins of unprotected sun exposure on my face, arms and neck (occasionally chest or back) during the summer months, not during peak sun hours (i.e. 1300 - 1700) twice per week in order to get adequate.  The rest of the time in the sun, PROTECTION (i.e. sunscreen or clothing).  I am hoping to get my vitamin D levels measured just before summer and then again after summer to see the effect.  Unfortunately, at this time in Canada, Vitamin D blood work is not covered by OHIP, so I'll have to pay the $40 or so (x 2).

Well worth it though, seeing as how prevalence of Vitamin D deficiency are widespread in temperate areas.  The NHANES survey (USA) found that 9% (7.6 million) of children, were vitamin D deficient (defined as less than 15 ng/mL of blood), while another 61 percent, or 50.8 million, were vitamin D insufficient (15 to 29 ng/mL). This finding was shocking to health professionals across the US.

Those at high risk of vitamin D deficiency should consume 25 μg (1000 IU) of vitamin D each day to insure a good level of 25-hydroxyvitamin D in the bloodstream. Elderly people, as well as those with dark skin should consume extra vitamin D for good health.

How much vitamin D do I need?

According to the Food Nutrition Board at the Institute of Medicine of The National Academies, which created the Dietary Reference Intakes (DRIs), people should be getting the following amounts of vitamin D if nothing is being synthesized (inadequate sunlight exposure):

• Infants 0-1 y - 400 IU
• Children 1 - 8 y - 600 IU
• Children, Adolescents and Adults 9 - 70 y - 600 IU
• Adults > 70 y - 800 IU
• Pregnancy and Lactation - 600 IU

(http://www.hc-sc.gc.ca/fn-an/nutrition/vitamin/vita-d-eng.php)

Therefore, Best Sources of Vitamin D.

1)      Sunlight (10 – 15 mins unprotect exposure twice per week).

2)      Oily fish (i.e. Salmon, herring, sardines, mackerel, trout, mollusks and fish liver oils).

3)      Beef liver, cheese and egg yolks (optimally from organic, free range, naturally pastured animals).

4)      Discuss supplements with your MD or Pharmacist.
5)   Vegetarian source: Certified Organic Shitake Mushrooms (dried even higher) D₂ form.
6)    Fortified foods (dairy, dairy alternatives and grains).