Super D - The Super Vitamin

A few days ago Nancy wrote about vitamin D’s new found fame. It’s been a few years now since vitamin D made an explosive come back into literature, research and of course controversy.

There is extensive research showing an association between vitamin D and disease reduction. From cancer to multiple sclerosis, high blood pressure, arthritis, osteomalacia, bone fracture, rickets, skeletal and muscle pain, inflammation, type 1 diabetes, Metabolic Syndrome and osteoporosis. But, like I say all the time, just because something is good for you doesn’t mean you should take it in massive amounts!

As is true with many vitamins and minerals, the amount you should take depends on its absorption into the blood. If you’re concerned, your doctor can perform a simple blood test to determine your blood level. The normal value may vary from 20 to100 ng/mL. Most research shows beneficial effects around 80-100 ng/mL.

The best source of vitamin D, and one that‘s not associated with toxicity, is sunlight (if done in a reasonable manner). Again, remember to avoid excesses. This is where the whole controversy started. “What about skin cancer?” many asked. Most people need about 10 minutes of unprotected skin exposure to the face and hands daily or 20 minutes twice weekly (which is unlikely to cause a sun burn). After that initial exposure, one must apply protection. Of course, shade, clouds, fog and dark skin reduces sunlight availability and vitamin D absorption.

The best food sources, as Nancy said in her post, are fatty fish like herring, mackerel, catfish, sardines, salmon, tuna or oysters. Other food sources include vitamin D fortified milks, soy beverages and juices. There are also supplements, but these should only be taken when dietary intake is inadequate. The best and safest advice I can give is to always check with your doctor before starting a supplement program as you could have some underlying condition that may interact with certain supplements.

If vitamin D deficiency is a concern of yours, consider having your vitamin D level checked, then discuss the results with your doctor. Spend 10 minutes outside everyday and eat fatty fish twice a week. If this doesn’t bring your vitamin D to a satisfactory level, then start a low dose supplement of vitamin D, recheck your blood level and work with your doctor to figure out the actual dosage that you need.

Vitamin D didn’t seem to be a problem when we were kids. I can still here my mother screaming…‘Go play outside!”.

Here are a few references if you want to find more information:

ADA - Calcium & Vitamin D

PDRHealth: Vitamin D

Vitamin & Herb University

- Josee

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Be the Wine

Here’s one of those studies I love. “Unlike Fine Wine, Crabby People Don’t Age Well”.

A survey of almost “700 older adults found that those who got along with their relatives, friends and neighbors were” happier and healthier. “Getting along well with others is more than a key to pleasant human interaction. It also appears to be good for your health.”

Like the chicken and the egg, one might ask which came first. Do people with a pleasant and positive outlook encourage more social interaction? Does their view of life endow their days with a sense of well-being?

When “they’re cranky and critical and cantankerous…they tend to elicit even more negative behaviors from others.” “There’s a big element of self-fulfilling prophecy” at work here. We are all guilty of the pleasure of prolonging a pleasant personal encounter and rushing to end an unpleasant one. Maybe the missing key to an elderly persons’ happiness lies in their next encounter.

Let’s be the wine. Take the extra minute. Give them a reason to be cheerful. Unleash their inner wine too.

Let’s all age well!

- Nancy

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Great American Sleep Challenge

I recently ‘discovered’ that sleeping well is one indicator of good health. Underlying health issues can deprive you of the comfort and benefits of sleep. If you’ve been tossing and turning, the Great American Sleep Challenge may be just what you need.

The National Sleep Foundation [NSF] presents the GREAT AMERICAN SLEEP CHALLENGE . The annual sleep challenge takes place from March 3-March 31, 2008.

“The NSF Challenge is a national, online program designed to make it easy for you to assess your sleep habits and get on the road to better sleep. The Sleep Challenge will coincide with National Sleep Awareness Week [NSAW] annual public education, information and awareness campaign. This will take place March 3-9, 2008 and culminates with the return of Daylight Saving Time on Sunday March 9, 2008”.

By taking the Sleep Challenge you can:

• Improve the quality of your life.
• Get the most from your sleep.
• Understand the causes of sleepiness and fatigue.
• Get help if you do have a sleep problem.
• WIN PRIZES!

Is sleep on your mind? Check out this challenge. Like milk, sleep does a body good! Good Luck!

- Nancy

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Vitamin D - NUTRIENT OF THE DECADE

“Be forewarned. In the end, you will have to decide for yourself how much of this vital nutrient to consume each and every day and how to obtain it.”

If only all warnings came with the promise of such great benefits! Jane E. Brody believes that vitamin D "is poised to become the nutrient of the decade". Vitamin D “is an essential nutrient long renowned for its role in creating strong bones.”

The current controversy involves raising the maximum daily recommended intake. The amounts previously indicated as beneficial were 400 I.U. (International Units) daily. New levels being suggested may more than double this standard.

“Through most of human history, sunlight was the primary source of vitamin D. In addition to fortified drinks like milk, soy milk and some juices, the limited number of vitamin D food sources include oily fish like salmon, sardines, tuna, as well as cod liver oil and fish oils.” Ms. Brody suggests vitamins, supplements and breakfast cereals have “minimal at best” amounts of vitamin D. “An eight-ounce glass of milk or juice is supposed to contain 100 I.U.” whereas “half a cup of canned red salmon has about 940 I.U.”.

Vitamin D, in higher amounts than ever previously recommended, has the potential to reduce bone fractures and help maintain better balance in the elderly. Higher levels of vitamin D may also increase our defense against a host of cancers, Type 1 Diabetes, and multiple sclerosis.

Experts may argue over the new level of vitamin D they recommend. Caution is advised as “high vitamin D levels [above 800 I.U.] with calcium can raise the risk of kidney stones in susceptible people.”

For the rest of us, old and young, dark skinned and fair, and possibly all our pets [with the exception of oily skinned fish], potentially miraculous benefits from vitamin D are on the horizon. While I wait for the experts to agree and recommend, I plan to increase my vitamin D levels to 750 I.U. See you at the fishing hole. I hear it’s very relaxing…for people.

- Nancy

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Improve Fitness Using Your PDA

In their article 'Beeping Your Way to Fitness', the Washington Post reports on a study in The American Journal of Preventative Medicine which found that PDA's "programmed to prod their users to exercise and record their activity, were more effective than paper reminders in motivating middle-aged and older adults".

Over an eight week period it was found that the PDA group worked out an average of three hours more each week than the group who had paper reminders alone. Researchers attributed the success to the "PDA's persistence" in reminding them to exercise and record their activity.

This article also gives a nod to Sensei for offering a similar option through mobile phones, reminding users when it is time to exercise in addition to helping with nutrition goals.

- Lauren

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Aging Gracefully and Sleeping Well

As I lay sleepless one night, I wondered what the cause was and who I could blame. I proceeded to mull over my SIS (that’s what I refer to as my Stored Information on Sleep). The next morning found me cranky and late for work as I attempted to compare my SIS to fact, always an interesting undertaking. The National Sleep Foundation, an independent nonprofit organization dedicated to understanding sleep, seemed a great place to complain [I mean begin].

The National Sleep Foundation “profiled the sleep patterns and sleep complaints of 1,506 older Americans” in 2003. 'Sleep In America', looked “at the sleep habits of older Americans between the ages of 55 and 84, and the association between their sleep behavior, their medical and physical conditions, their outlook and their lifestyles.”

Like many, I believed “that poor sleep was an inevitable consequence of getting older.” This poll “found a striking relationship between two sets of factors: the health and quality of life and sleep quantity and quality.” People who were able to stay reasonably active mentally, physically, and socially, “enjoyed a more positive outlook on life and rated their sleep quality as excellent or good. They had fewer complaints associated with sleep and reported enjoying 7-9 hours of sleep each night.”

Sleep is like old boyfriends, good Mother-in-laws, and small waist lines; we often fail to appreciate what we’ve had until it’s gone. But really, I’m feeling much more hopeful now. I’ve studied sleep and decided it’s like matter. Einstein said “matter is neither created nor destroyed”. So my sleep is not gone, it’s just resting. It is my time to dream, and tonight I will.

Need some pointers? Check out Mayo Clinic's 10 Tips for Better Sleep.

Have a great night!

- Nancy

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Open That Bottle Night: February 23rd

This Saturday, Feb. 23rd, is the 9th annual Open That Bottle Night. What a great idea! What better way to remind yourself that winter is almost over, no matter what the groundhog says.

Open That Bottle Night is a world wide movement to encourage us to “pop the cork and celebrate the memories that flow from that wine we’ve been meaning to open forever.” Or you could open a current favorite and make memories to celebrate next year. Choose a lovely, healthy dinner at home, or renew a favorite restaurant meal with someone who makes you happy. Sip your wine, relax and think of Spring.

For more info on Open That Bottle Night 9, log on to the Wall Street Journal.

- Nancy

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Sensei for Weight Loss in Forbes

Check out the article "Eight Weight-Loss Tech Toys" in Forbes yesterday. We're very excited to see Sensei for Weight Loss mentioned!

A big thanks to Allison Van Dusen and everyone else at Forbes for taking the time to write about us.

- The Sensei Team

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Weight Loss IMPLANT?

I had to read the headline twice, trying to imagine what on earth could be “implanted” in the body to help someone lose weight. Well apparently the Tantalus Two does just that and is currently being tested “on 300 people around the world” to be used in the ‘battle’ against obesity and diabetes.

According to the article “doctors attach electrodes to the top of the stomach where food comes in, and to the bottom where food lands”. Once food is eaten and hits the bottom of the stomach the device sends a signal to your brain that you’re full. The goal is tricking yourself into thinking your full when you’re really not. A woman who was interviewed reported she lost 33 pounds in one year using the Tantalus Two (that’s approximately 0.6 pounds per week).

Besides thinking this is a bizarre concept in general, I can’t help wonder if going under the knife and risking the potential complications of surgery [not to mention having a foreign object implanted in your body] are really worth it? It seems people are willing to try anything (and I mean ANYTHING) except what really works…eating less and exercising more.

Makes me wonder…if we can trick our brain into thinking it’s full, what else can we trick it into doing? Anyone else out there feel this is a little strange? Let me know what you think.

- Lauren

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Saving Earth

Like every trendy thing that starts in California, there’s a hot new wave and women are surfing it. This ride is for Mom’s uniting to save our planet. “The EcoMom Alliance” gathers in friends living rooms “with an ever-expanding to-do list” trying to introduce, educate, and unite women to help reduce our carbon foot-print.

At "Step It Up rallies (a day of environmental demonstrations focused on local lifestyle activism), Mothers concerned about the disintegrating environment for their children learn about using only non-toxic products for cleaning, bathing, and make-up. Their list includes doing laundry and dishes with bio-degradable detergent during non-prime time energy hours, preparing waste-free school lunches, and lobbying for green building codes. Installing compact fluorescent bulbs, buying in bulk, and using ‘smart’ powerstrips that shut off electricity to the espresso machine, microwave , Xboxes, televisions and lap tops when not in use” are tips we can all share.

Transforming oneself into a "locovore", eating locally grown food is observing the foods closest to the farm rule that Josee, our Nutritionist, expert menu planner and fellow blogger is also passionate about. Learning to live in a pro-active way for our environment has become a “non-consuming” mission for these women. Educating others to participate in a positive way for the future of our planet is really a nice footprint to create.

Here’s to a healthier planet!

- Nancy

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TASTE TESTING YOUR MAGAZINE?

Truth is definitely stranger than fiction. I’ve often wished I could sample a product to help me decide if it’s something I’d like. A new approach to this idea is being tested…lickable ads. Welch’s is among the first who will be using this concept in this month’s People magazine.

I wonder if American’s are ready to graduate from ‘scratch n’sniff’ to ‘peel n’lick’? It used to be that anyone over the age of three caught licking a magazine picture was thought to have some serious issues, but not anymore! I can see it now, sitting in the coffee shop, reading my magazine, with business attired professionals sitting all around me…enjoying their coffee and licking their magazines.

This will take some getting used to!

- Renee

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Body Image - Take 2

I wanted to follow-up Lauren’s post on Body Image with some more thoughts of my own. It’s so important to take time to acknowledge how you feel about your body…feeling badly about how you look can have lots of negative side effects that influence what you do and how you think.

It’s not a surprise that poor body image is so prevalent – when you look in magazines, on television, or anywhere in the media, you see some outrageously perfect bodies and wonder why your reflection doesn’t look like that. And you might assume that only women have poor body image, but that’s just not true these days…men see images of 6-pack abs and muscular arms and also feel pressure to look fit, trim and bulky! But just know that these images are not reality - magazine pictures are usually photo-shopped or doctored to create a perfect look. Movie stars get paid to keep their physique in top form. If we had a personal chef and trainer as part of our job, we would probably look pretty good too!

So, that’s the rational side of it – but there are things you can do to help yourself feel better about your body today. Here are few to keep in mind:

1. Remind yourself of the healthy changes you’re making. Focus on the fact that you are improving your diet and activity. You’ve already taken the first step to taking care of your body and that will have a great impact. Don’t let the scale determine how you feel about yourself!
2. Listen to yourself. When you stop and ‘listen’ to your thoughts, you might find that you have a lot of negative things going through your head. Slow down and reframe them. Focus on what you like about yourself and the positive traits you have. We all have quirks and flaws, no need to keep those at the forefront of the brain!
3. Focus on what your body CAN do. Who cares if you are not running an 8 minute mile? If your legs can take you where you want to go, that’s what counts. Appreciate the fact that your legs can walk, run, climb stairs and that your arms can lift, grab, and hug. Your body does a lot for you…and if you treat it well, it will only get better.
4. Don’t compare. As hard as it is, don’t compare your shape with other people. Even though we have some control, we cannot completely change our body type. Just accept the fact that everyone is unique and different. And while you may be spying your friend’s shapely legs, she may be doing the same with your strong arms and back!

Give some of these a try and see how you do. You may find that you’re pretty happy and lucky to have what you’ve got…and that’s the point - to appreciate the package you’re wrapped up in!

- Dr. Z

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Black raspberries may reduce the risk of esophageal cancer

Last week I told you how red, blue and purple food pigments can help with weight loss. But look at today's news…again, the berries are showing their true colors!

We know that approximately 10% of people who suffer from heart burn (GERD: gastro esophageal reflux disease) may get diagnosed with Barrett's disease, which in turn can develop into esophageal cancer in some patients. Esophageal cancer is one of the top five killing cancers worldwide.

A research team from Ohio State University’s Comprehensive Cancer Center discovered that when patients suffering from Barrett’s were fed black raspberry powder mixed with water, it reduced the negative impact of the acid reflux (it actually protected against oxidative stress, which is what causes cell damage).

In addition, research done on rats in 2001 revealed that black raspberry extract reduced esophageal tumor multiplicity by 50%, inhibited the formation of new cancer cells by 80% and slowed esophageal tumor progression.

It seems new findings come out everyday about the benefits of eating colorful berries (I can even remember reading about it almost 20 years ago), so again, I urge you to eat berries and colorful produce to keep yourself healthy (plus they taste good too!). I’m not asking you to eat hot red peppers, just nice sweet berries. They can be fresh or frozen; make a smoothie, add them to yogurt or cereal…just eat them!

- Josee

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What We Share

We are social creatures by nature. When late hours or long miles separate us, we can make new connections in the “virtual world” to sustain links to old friends and even older family we are too far away from or too busy to visit. Companionship through contemporary electronics works for most of us, but some still long for a shared experience.

What hunger do we comfort in a community we can’t satisfy alone? The answer is found by many in shared song. Pete Seeger, folk legend, says “Singing together gives people some kind of a holy feeling.” It draws folks of all ages, experiences and backgrounds; crossing religious, political, social and economic divides. The roots of these gatherings and the songs that are sung are drawn from these pools of divergent experience. It is a quintessentially American thing. 60 yrs ago he envisioned group-singing as a way to “re-seed a homegrown culture and empower the ordinary citizen to change society.”

People gather in groups all over the country to sing traditional songs. These are folk and spiritual, hymns from old countries our ancestors sang. The occasional ballad, show tune, camp or holiday memory is also shared. No musical background is required. No vocal talent is necessary. Joining in song “brings people a shared feeling of community.”

Through winter weather, economic downturns, social and political disappointments, people gather to sing and draw comfort from one another. “This is a way to create peace, you go away from here and you’re uplifted.”

You can join a group to sing [bowl, do volunteer work, knit or diet]. Companionship is good for the heart and soul. Crosby, Stills, Nash and Young said “If you can’t be with the one you love, love the one you’re with.” I’m sure Pete Seeger would agree. Find a cause, make yourself part of a community. Enrich your life. You’ll feel better!

- Nancy

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Healthy Hearts

What would it take to get you to change to a heart-healthier diet? A new study finds that “having a heart attack is apparently not sufficient reason for most people to change to a heart-healthy diet…even though…this failure to eat healthier puts them at risk for another cardiac event.”

The study reported that an estimated 13 million Americans have either suffered a heart attack or have heart disease symptoms. 555 patients with heart disease were interviewed one year after having survived a major cardiac event. Less than 13% were eating enough vegetables, and only 8% were consuming enough fruit or “heart-healthy” cereal fiber on a daily basis to meet minimum recommended amounts.

In addition, the researchers found that smoking, obesity and lower levels of education were all associated with poor diets. While eating too little of the ‘good’ foods, 94% of patients also failed to limit dangerous “trans” and saturated fats. In addition to the benefits and protection that fruits, vegetables and fiber offer, lowering your fat intake is also a great way to promote weight loss and lower cardiovascular risk.

In the spirit of giving (since it was Valentine’s Day yesterday), why not give someone you love, who might be at risk, this list of heart-smart meal ideas. It’s great for almost anyone who wants to make changes and eat healthier.

Breakfast

• Oatmeal or high fiber cereal (Kashi Heart to Heart is awesome!) with low fat or skim milk. Mix in some sliced banana, berries, raisins or nuts.
• Omelet made using egg whites/egg substitute and fresh sliced veggies with whole wheat toast. To save time cook it in the microwave in the same bowl you used to mix it…a one-dish wonder (hint: omelets work great for any meal).

Lunch

• Make a sandwich on whole grain bread with lettuce, tomato and lean meat (chicken, roast beef, turkey, etc.). Try toasting the bread and topping with spicy mustard or hummus instead of mayo.
• Stuff a whole wheat tortilla or pita with fresh sliced veggies and sprinkle in a little low-fat shredded cheese. Use some roasted red peppers or sun-dried tomatoes for added flavor.

Dinner

• Green salad (try spinach, arugula or mixed greens) with a drizzle of low-fat dressing or olive oil and vinegar. Toss with left over cooked vegetables, beans or nuts.
• Anything on the grill! Chicken, fish or shrimp are great (we love shish kabobs). Don’t be afraid to grill your veggies and fruit too.

Snack on fruit, vegetables, yogurt, nuts or any combination of leftovers.
Repeat these meals, mix up the order, but keep it simple (that way you're more likely to stick with it)!

Have a great weekend!
- Your friends at Sensei

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Eating red & blue will help your weight loss efforts

I’ve been telling everyone to eat colorful fruits and vegetables since day one, but maybe these new research findings will persuade you to eat more of the reds and blues [and help with your weight loss efforts too]. Blueberries and eggplant never looked so good - keeping us thin, healthy, young-looking and gorgeous!

A recent Japanese study found “Anthocyanins (red, purple and blue pigments) have a significant potency of antiobesity…and important implications for preventing Metabolic Syndrome”. Groups of mice were fed high fat diets with 30% lard for 12 weeks. One group had color extract from purple corn (high in anthocyanins) added. The mice fed purple corn color significantly lowered their body weight and their fat cells did not increase in size (unlike those on the high fat diet alone).

Even more interesting, the high fat diet without purple pigment increased blood sugar and insulin production. This is especially important for the prevention of Metabolic Syndrome, as abdominal obesity and insulin resistance are risk factors.

Therefore, as an easy and delicious way to keep us healthy and prevent the development of Metabolic Syndrome, let's "color our plates" and make sure to include a lot of red, blue and purple. You can simply add berries to salads, yogurt and cereal, or snack on cherries.

Since it's Valentine's Day, here are some simple but elegant ideas with a healthy purple twist:

Kir Royal

In a Champagne Flute pour 2 tsp of black Current liquor, Chambord or Concorde grape juice concentrate and then add Champagne. You could also use a dry white wine (then it would be called simply a Kir).

Chilled Blueberry Soup for 2

In a small sauce pan, put 1 cup of blueberries (fresh or frozen), ½ c of apple juice, ¼ c orange juice, 1 Tbsp of lemon juice and a pinch of nutmeg. Bring to a boil over medium heat while stirring. Reduce the heat and simmer for one minute. Take off the heat and let cool for 5 minutes. Transfer to a blender and puree until smooth. Taste and adjust seasoning (may add more of less orange or lemon juice). Serve chilled with a dollop of non-fat Greek yogurt, an edible flower or mint leaves.

Roasted Cornish Hen with Berries

In a baking dish place 2 Cornish hens, season with salt and pepper. Pour some apple or orange juice to cover half an inch of the dish (you may also add some ginger if you like). Cook at 350 degrees for about 45 minutes, basting occasionally, until done (hint: juice near the thigh will run out clear and skin will be golden when done). Add about one cup (more is better) of blackberries or raspberries to the dish and gently mix with the juice so they warm up a little, without breaking them. Serve with purple potatoes and roasted red peppers or roasted Japanese eggplant. Enjoy with a glass of nice red wine (for more antioxidants of course).

Dark Chocolate Sherbet Cup

At your favorite chocolate or pastry shop, buy dark chocolate cups. Fill them with raspberry sherbet and top with your favorite berries.

Bonne Appétit and Happy Valentine’s Day!

- Josee

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Another Reason to Eat Your Fruits & Veggies

Valentine's Days is just around the corner and the people at fruitandveggieguru.com have some tips on how to "get in the mood" [and stay healthy too]!

According to them people have used fruits and vegetables to increase passion for centuries. So instead of chocolate this Valentine's Day maybe you can mix up a "love salad" jam packed with these seductive fruits and veggies.

- Lauren

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Boost Your Body Image

What thoughts come to mind when you think about your body? Do you tend to focus on what’s “wrong”? Do you feel embarrassed or uncomfortable? Seriously, stop and think about this for a minute (and trust me…I know it’s not easy sometimes).

A lot of people who are trying to lose weight find this very difficult, but you can (and should) learn to accept and appreciate yourself. If it’s true what Buddha says “All that we are is the result of what we have thought”, then it becomes vital to take stock of the thoughts we are putting our attention on.

If your internal dialogue consists of messages like “Boy I look fat in these jeans” or “More men would pay attention to me if I were thinner”, then that is the negative energy you’re putting out there. Make sense? Constantly focusing on what we DON’T want is just going to attract more of what we DON’T want (and this principle goes for all areas of your life).

A healthy lifestyle is about more than simply eating well and exercising – it’s also about accepting and embracing your body and treating it well. Don’t wait until you’ve reached some ideal weight or some particular goal before you learn to notice what’s good about yourself and your body. After all, staying motivated requires that we celebrate every success along the way!

Remember, few people fit into or can ever obtain the “supermodel standard” of beauty. Yet, media images that bombard us with cellulite-free thighs and rock-hard abs distort our own body image and can leave us feeling inferior if we think we don't measure up.

Once you can be kind to yourself and accept where you are in the process of making changes, then it’s time to think about where you want to go. A great motivational tool I use is visualization. Instead of putting your attention on the negative feelings or coming down on yourself for not meeting the “ideal” image, envision yourself at your goal. Imagine exactly how it will look and feel (feels good doesn’t it?) and keep the images positive! Do this often and before you know it your dreams will become a reality.

- Lauren

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Think Before You Drink

Diet soda may be helpful if you're trying to control your weight or blood sugar, but researchers at Boston University found that those who drank more than one diet (let me say it again...DIET) soda doubled their risk of developing metabolic syndrome.

The study's lead author, Dr. Vasan Ramachandran, emphasized "that the findings don't show diet sodas are a cause of increased heart-disease risks. But they show a surprising link that must be studied" .

So if it's not the sugar then what could it be? To read more click here.

- Lauren