Monthly Archives: January 2021

Eat These Foods to Get More Vitamin D During the Winter

vitamin-d-winter-benefits-supplements-replacement

According to Canton Mercy Medical Center, 42% of Americans are deficient in vitamin D. This issue can result in many problems affecting most body systems and processes, including bone growth, immunity, heart disease, childhood asthma, and other issues. 

Anyone can be vitamin D deficient, but certain populations are more at risk than others. Those who do not frequently go out in the sun (sunlight being one of human’s most important sources of vitamin D) will be at risk, as will older people and anyone on long-term prescription medications of various types (for heartburn or constipation, to name just two). People with dark skin also run the risk of being low in vitamin D because the increased melanin in their skin prevents sunlight from affecting it as quickly as it would in lighter skin. 

The point is, if you’re reading this, you’re either vitamin D deficient or at risk of becoming that way. This is especially true in the winter, because most of us spend more time indoors due to cold weather, and may experience fewer less time in the sun when outside due to shorter days. 

All things considered, the best way to make sure that your vitamin D levels are to eat the right foods. Fortunately, there is something for everyone when it comes to creating a vitamin D menu. Here are some of our best recommendations, which you can source from a local grocer at any time of year. 

Fatty Fish

Fatty fish has numerous benefits unrelated to vitamin D (omega-3’s, we’re looking at you!), but vitamin D is a perk all its own. Fatty fish tend to contain a lot of vitamin D, so consider making fish a part of your schedule at least once per week. Salmon is an obvious contender for the dinner table, but you can also snack on fish in the form of herring and sardines, with much the same effect. 

Harvard notes that most people low in vitamin D will need between 600 to 800 IU of vitamin D daily, though some people will need much more. It’s important that you know where you stand, so get a blood test from your doctor at your next checkup to see where your baseline is. From there, one serving of salmon can give you almost 1000 IU, and herring (and other small, oily, snackable fish) can give you about 300 IU in a 3.5-gram serving. Cod liver oil and tuna are more excellent fatty fish sources.

Cage-Free Egg Yolks

Regular commercial egg yolks significantly less vitamin D and other essential nutrients – hardly worth your while – which pasture-raised chicken eggs contain far more. This may be due to pasture raised chickens having access to sunlight, natural seeds and plants, and bugs for food; compared to chickens kept in a dark barn and fed inexpensive corn-based feed. 

Mushrooms

Mushrooms produce vitamin D when they’re exposed to UV light. What might surprise you, though, is that fresh mushrooms demonstrate this property even after they’ve been picked. So the next time you’re about to prepare a mushroom dish, set those fungi puppies out in the sunlight for an hour before you slice them up. You’ll literally be increasing their vitamin D nutritional value by taking this extra step. Vitamin D levels vary wildly by type and freshness, but always try to get the best quality available in your area for the best results.

Fortified Foods

Fortified foods like pasta and cereals have vitamin D added to them during production, so how much you can get from them will depend on several factors. If you eat certain staple foods daily, look for fortified versions that contain vitamin D. 

If you can’t find enough Vitamin D in your daily diet, it’s time to reach for the supplement bottle. We specifically recommend considering Vitamin D3 Complete from Nutricology, Liquid D and K from Douglas Laboratories, or d-Pinitol 600 mg from Vital Nutrients. These products offer a few variations of the same idea: provide you the vitamin D you need this winter. Check them out and see which one works best for you, in addition to the foods mentioned above.

Winter Kids’ Health Essentials

winter kids’ health essentials

Use these simple winter kids’ health essentials to protect you and your family.

Now, more than ever, it’s important for us to be vigilant about our health and the health of our families. So today, let’s talk about some of the winter kids’ health essentials that can help keep our kids’ immune systems strong, and ready to take on whatever comes their way.

Winter Health Challenges

It’s not just COVID-19 that we have to be weary of during the winter months. There are many other winter health challenges that we face when the weather turns colder. Here is a list of the most common concerns that we often encounter, and next we’ll discuss how to face them head on with some tried-and-true winter kids’ health essentials.

  • The Common Cold
  • The Flu
  • NoroVirus (Stomach Flu)
  • Bronchitis
  • COVID-19
  • Pneumonia

Preventing Illness in Winter

Over the past year we’ve all gotten better at taking health precautions, and those same efforts should be continued to help keep other winter health concerns at bay. In this list, we’re specifically referring to winter kids’ health essentials, but really, these tips can apply to all of us to ensure a healthy winter season.

Wash Your Hands

It seems simple, but washing your hands often can be the number one defense against contracting a winter illness. Be especially vigilant about hand washing when coming in contact with public surfaces, shaking hands, or using the restroom. If soap and water aren’t available, carry hand sanitizer to kill the germs until you can get to a sink. Not only are you protecting yourself, but you’ll be stopping the spread of germs to others.

Boost Your Immunity

You may not realize it, but you do have control over your immune system. In fact it’s pretty easy to give your immune system a major boost to help ward off disease and keep us healthy all winter long. Try some of these winter kids’ health essentials today.

  • Eat Fruits and Veggies Daily, Especially Citrus
  • Get Plenty of Exercise (outdoors if possible)
  • Take Vitamin D3 Supplements (kids will love these gummies)
  • Follow Sleep Guidelines for Children

 Stay Home if Sick

If you or your child does come down with an illness, it’s important to stay home. Not only will rest and good nutrition at home help you recover, it will help prevent the spread of illness to others. Likewise, if someone close to you becomes ill, keep your distance to avoid contracting the illness yourself.

Protect Your GI Tract

A healthy stomach, colon, and GI tract can go a long way towards keeping your child healthy during the winter months. A daily probiotic like these probiotic gummies from Nordic Naturals are a great way to give your child powerful protection against common health concerns.

Sanitize Everything

Keeping heavily touched surfaces and items cleaned and sanitized will go a long way in the fight against winter illness. Here are some common areas that need to be cleaned regularly.

  • Door Knobs and Handles
  • Counters and Bathrooms
  • Bed Sheets and Nighttime Friends (Stuffed Animals, Lovies)
  • School Clothes and Backpacks
  • Outdoor Shoes (Leave Them Outside and Clean Often)

You don’t have to be a victim of wintertime illnesses, use these simple winter kids’ health essentials to protect you and your family. Have a safe and healthy new year!

Tips to Simplify Your Life

simplify your life

Use these tips to simplify your life.

With all that’s going on in the world, couldn’t you use a way to simplify your life? Let’s be honest, we all could. But how do you get started? We’ve got some great tips that will immediately take some of the pressure off, and help you get the most out of life. Best of all, you can start today! 

How to Simplify Your Life

Before you can simplify your life, you first need to identify what it is that is making it so hard in the first place. Are you stressed? Are you unhappy or depressed? Are you overweight, but don’t have time to exercise? Are you engaging in a toxic relationship? There are so many factors that can weigh you down and keep you from enjoying your life. The key is to figure out what they are, and do something about it.

Common Sources of Unhappiness

Take a look at some of the most common reasons people say they are unhappy, and some tips on how you can change those burdens and ultimately simplify your life.

You are Stressed

Stress can have a very negative impact on your life, so finding ways to reduce it, even just a little, will be a major step in your quest to simplify your life. Try these stress relieving techniques and see how it changes things for you.

You are Unhappy/Depressed

It’s hard to simplify your life when you constantly feel down. If you are feeling unhappy or depressed, and it’s impacting your quality of life, do something about it.

  • Disconnect – Technology is a blessing and a burden. When possible, turn off the TV, put your phone on silent, and ignore the news and social media. Chances are, you’ll feel better immediately.
  • Get Outside – Fresh air and sunshine does wonders for your happiness. If you can’t make it outside, open a window. Even just a few minutes of fresh air will have a major impact on your mood.
  • Talk to Someone – If you don’t have a therapist, find a friend or family member to talk to. Voicing your troubles feels much better than keeping them inside.
  • Treat Depression – Beat the blues with natural supplements such as John’s Wort.

Value Your Time

Is a lack of time keeping you from doing the things you love? There is always a way to save time and simplify your life, sometimes you just have to be crafty. Try these tips:

  • Say No – If you have a choice, say no. Even if you’ve previously agreed to do something or go somewhere. It’s okay to choose to spend your time on yourself.
  • Get Up Early – Even if it’s just fifteen minutes, getting up earlier means you have more time for you.
  • Schedule “Me” Time – If you live by your calendar, pencil yourself in.

Once you find ways to simplify your life, you’ll never stop looking. Why take the difficult road, when you can travel the path of least resistance? Make a choice to choose you from now on, and see what you can accomplish with this life. Good luck!