Milk does a body good!

Why Vitamin D Benefits Your Health

Vitamin D deficiency is associated with rickets, diabetes, multiple sclerosis, rheumatoid arthritis, coronary heart disease, cancer, infections and high blood pressure. Whew! That’s a lot of diseases.
What I didn’t realize is that almost everyone who lives in northern latitudes (in California that means everyone who lives north of Los Angeles) is at risk for vitamin D deficiency!
Vitamin D is often referred to as the sunshine vitamin because our skin was designed to make vitamin D when exposed to sunlight. Yet, it’s very difficult to make vitamin D during the winter in northern latitudes (and since I live in foggy San Francisco that means during the summer too!). And, sunscreen with SPF 30 reduces vitamin D synthesis by 95-99%.
So, my vigilant sunscreen use might be helping me to stave off premature aging and protect my children from skin cancer but it isn’t helping my (or my children’s) vitamin D status! What’s a mother to do?
The Academy of Pediatrics estimates that up to half of adolescents have low vitamin D levels. Since so many people are at risk for the diseases associated with vitamin D deficiency the American Academy of Pediatrics and Institutes of Medicine (IOM) have both recently increased vitamin D recommendations (400 IU for 0-5 years old; 600 IU for 5-70 years old and 800 IU for 70+ years old).
Vitamin D in the Diet
It is especially important for individuals with limited sun exposure to include good sources of vitamin D in their diet. Yet, vitamin D is rare in foods. Milk is one of the best food sources of vitamin D.
Milk typically contains 100 IU per serving. People who consume milk consume 180 percent more vitamin D than those who don’t drink milk. In addition, salmon contains varying amounts of vitamin D ranging from 100-250 IU in farmed salmon and up to 500 IU in wild salmon.
Simple ways to boost your intake:
       • Aim for 3 cups of vitamin D-fortified milk a day.
       • Use milk instead of water in making hot chocolate, soups and sauces.
       • Choose vitamin D-fortified yogurts, cheese and orange juice whenever possible.
       • Check labels and choose breakfast cereals that are fortified with vitamin D.
       • Include tuna on a regular basis, in sandwiches, casseroles or salads
       • Grill or bake salmon for a vitamin D-rich meal, once a week if possible.
Let the Sunshine In
In addition to vitamin D from foods, Dr. Holick recommends sensible sun exposure: Never burn but 5-15 minutes of sun on the arms and legs during peak sun hours (10am-3pm) 2-3 times per week is OK, then use sun protection!
Vitamin D Supplements
As we learn more about vitamin D and its health benefits, some experts are recommending much higher levels for optimal effects. According to Dr. Holick, everyone can safely consume 1,000 to 2,000 IU of vitamin D daily to prevent deficiency, which may mean that a supplement is necessary.
He even recommends that certain populations, such as older people, cancer patients, and pregnant and lactating women, consume as much as 2000 IU vitamin D per day to prevent disease, pregnancy complications and deficiency in infants since breast milk contains very little vitamin D.
This information certainly got me thinking about making foods rich in vitamin D, such as milk and salmon. Get yourself some exposure, but remember your SPF!  I hope it got you thinking too!  

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How to make time for fitness

Confessions of a Former Workaholic: 6 Easy Ways to Find Time for Fitness

By Tara Igoe

Hello. My name is Tara and I'm a recovering overworked corporate executive. I remember lots of late night meetings discussing things I really didn't care about, delivering presentations filled with pie charts I still don't understand, and gulping down cheap processed food at my desk for fear my bosses would think I was actually taking a break. Not exactly peak life moments. Back then, I didn't know about little things like balance, happiness, and doing the work you love—I learned those lessons later.



But despite my crazy schedule and job dissatisfaction, I always managed to find time for fitness. I think a part of me intuitively knew that taking care of my body was key to both my physical and emotional health. I always felt better after I exercised—life made more sense, my jobs seemed more bearable, and all those good feelings stacked up and got me hooked on fitness for life.
I'm happy to report I left my crazy corporate career behind, and now I work for myself. And though I enjoy what I do, running a business comes with its own set of challenges, including how to fit fitness into my new schedule.
Through both my own trial and error and observing what works for other people, I've figured out how to fit everything into my schedule. I hope the real-life tips that follow will help you fit fitness into your life, and that you find balance and bliss in the process.

Make your workouts fit into your current lifestyle and schedule.

My sister Susan is busy as a mom and a part-time consultant. Her husband Jim is a hotel industry executive who works long hours. They both like to keep fit, but when they have free time to spare, they like to spend it together as a family with their two teenage sons, Will and Henry. So for them, keeping fit has become a family affair.

Sue, Jim, and the boys have done everything from creating fitness challenges using Tony Horton's Power 90^® and Shaun T's INSANITY^® DVDs to getting out into nature for family hikes. When Will joined the track and crew teams at school, Susan, Jim, and Henry would go on runs with him in their neighborhood to help him train and as a way to connect with one another.

The bottom line is that Susan and Jim's approach to fitness fits their lifestyle and schedule and helps them stay true to what they value—"together" time with their family. As a result, staying fit feels fun and easy, and that's the key to helping them stay consistent.

1. Master multitasking.
   
   I'm a consultant now, and I work from home most of the time. Sometimes I feel guilty about going to work out in the middle of the day when I have a lot to do. So I figure out ways to multitask. While driving to my workouts, I return calls to clients, pay bills, and conduct other business—all while using a hands-free earpiece, of course. I've even taken clients on walks or hikes with me—they love the literal change of pace from sitting in an office, and we're able to think more creatively out in nature.
   
   My friend Amy is another master of multitasking. Amy is a teacher and a single mom with a young son, Lucian. To connect with her son and take care of the things on her "to do" list, she does things like take Lucian on a bike ride to the grocery store, bringing along a backpack to hold her groceries. During one bike ride, she's able to accomplish many things—enjoy nature, spend time with her son, and get her shopping done. All with the added benefit of keeping fit.
   
   
2. Listen to what your body needs.
   
   When I was in my 20s and working in very high-pressure office environments, my fitness routine consisted of step aerobics, kickboxing, and running. I realize now I was drawn to high-impact activities as a way to release the pent-up frustration caused by my work—plus I wanted to move vigorously after sitting behind a desk all day. My body knew what it needed, and I listened to its guidance.
   
   When I was in my late 30s, my father died, I broke up with my long-term boyfriend, and I quit a high-pressure job. It was all a bit too much to handle, and I just wanted to retreat from the world, slow down, and find some peace. So once again, I listened to my body and what it needed—and started going on long walks in nature and doing restorative yoga. Slowly, I came back to a place of balance, found the peace I'd been seeking, and got into great shape along the way. I loved how I felt when I did these activities, so I kept doing them.
   
   The point is, your moods will change minute by minute, day to day, and throughout the seasons of your life, depending on what you're going through, your job, and your schedule. In terms of movement, pay attention to what feels good to you—your body won't steer you wrong.
   
   
3. Make fitness a "must," not a "should."
   
   I live in Los Angeles now, but I grew up in a small town in Massachusetts (population 4,000), where there were no gyms and driving to Dunkin' Donuts^® was considered a workout. Yet somehow my mother, Dona, found time to jog or ride her exercise bike in our drafty basement in the midst of raising five kids, working, and running a household.
   
   My mother made staying fit a must. When we make something a must, we cut off any possibility for excuses like having too many kids, being tired, or living in a small town with no gym. We choose our health instead of a Dunkin' Donut—even if they are delicious.
   
   My mother's commitment to fitness has continued to have a positive effect on her health. She's 76 now, in great condition, and still likes to mow her own lawn—with a hand mower, not the ride-on kind.
   
   
4. Think about how you feel after you work out BEFORE you work out.
   
   My mother gets it: She thinks about how she looks and feels after she exercises, and that keeps her going back for more. The key is to do this before your workout and it'll help you follow through. If I get too caught up in work or other parts of my life, I picture myself post-exercise laughing and feeling good—peaceful, clear-minded, and full of energy. That visual gets me into my workout gear.
   
   
5. Switch from "I have to do this" to "I get to do this."
   
   Sometimes in spite of all these previous tips, I just don't feel like exercising; it feels like a chore, something I have to do, and I let work be my excuse to not do it. Then I think of people like my 87-year-old friend, Gert. Gert lives in a nursing home and can't walk well anymore, so she spends most of her days in bed. She dreams of being able to simply stand up on her own and stretch her body.

When I think about Gert, it makes me grateful for my own body and what it's able to do. I get to do this exercise thing. I get to fit it into my schedule. Exercise is a gift, not a burden in my life. When I look at it this way, it's easier to turn my computer off and turn on Tony, Debbie, Shaun, or Chalene and get cracking.

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Do you need to exercise?! YES!

If you need help deciding what will work best for you this video is what you need to watch. Get out of your comfort zone and do something will actually make that weight come off and make you feel Great! A good routine to nutrition and fitness with the right support is what will work. I promise! If you hit a wall and need help you'll have a family waiting to do just that. We've all been where you are and we are here to help push you on the right path.

Today is going to pass either way.
Wouldn't it be great to end the day feeling Great about what you just accomplished?!

10 Signs You are Getting Healthier Even if the Scale Doesn’t Move

Sometimes the scale doesn’t budge and you wonder if you are getting any healthier on your fitness plan. Well, here are 10 signs that you are!

1. You feel like taking on something new. That’s a great sign that you are getting healthier. It shows a heightened energy level and more active mentality. You are obviously ready for new challenges that you weren’t ready for before you became fitter.
   
2. You notice a new pep in your step. Things are becoming easier for you. Gravity isn’t pulling you to the ground as easily, and maybe your mood isn’t either. You have some new resilience.
   
3. Your clothes are fitting differently. Maybe your clothes are looser; maybe they are tighter over your growing muscles. Whichever way it is, be sure and take note and dress to impress. Wearing the same old stuff from your closet that no longer fits is discouraging. Wearing better fitting clothes, be they from a store or a friend, will always make you feel and look better.
   
4. Your medical test scores are improving. My triglycerides, cholesterol, blood sugar levels, and thyroid readings have all changed since I’ve lost weight. Even when I plateau for months at a time (frustrating!), those tests tell me I’m going in the right direction medically.
   
5. You start taking that one extra step. Usually the saying is to “Go the extra mile.” I say “Go the extra step.” A mile is a long way, but if you even find yourself having the energy to take that extra step, congratulate yourself. You are building on something. A journey of a thousand miles starts with a single step.
   
6. You look for ways to make other’s lives easier. If you are looking for ways to pay it forward and make other’s lives easier, then your needs are met. That’s a great sign! According to Maslow’s Hierarchy of Needs, the basic needs of a human have to be met in order to even consider outer social relationships, such as kindness and love. In my opinion, if you find yourself doing random acts of kindness, be assured you are blessed and well. I don’t think we can afford to forget the connection of mind, body, and spirit as a human whole in wellness.
   
7. You feel more positive and energetic. That is a natural by product of getting healthier. The body starts working better and when it does, it releases feel good chemicals in the brain, delivers energy to the cells more efficiently, and you feel better day by day.
   
8. Your hair, skin and nails start to look marvelous. As a result of getting the right nutrients into your body, your body will start to look better all over. Not only will you lose/gain weight on a proper nutrition plan, but your hair, skin and nails will start to look lustrous too. Have you ever had someone tell you to take a certain supplement and your nails/hair will grow? Well, they aren’t far off. Nutrients are known to feed the hair and nails, even though they are technically dead. They still come from a living hair follicle and a living nail bed. Skin is very much alive and in need of nutrients. After all, look at how much skin you have.
   
9. You look forward to your workout time. This is definitely a good sign. Your body is craving movement and the endorphins it brings. Endorphins are feel-good chemicals released in the brain that bust stress during and after exercise. The more you move the more you will crave moving. This will lead to a healthier cardiovascular system, leaner muscles, a brighter mindset, and weight control.
   
10. You crave healthier fare. If you are starting to think a fresh banana sounds better than banana chips, you are well on your way. Is your chocolate getting a bit darker these days? Are you choosing food closer to its natural state or cutting out soda and liking it? Good for you! Progress not perfection! Keep changing the little things and the bigger lifestyle change will come.

As you can see, the scale is not the final decision maker as to whether you are getting healthier on your health plan. YOU are. Look for and celebrate the little things that you find new to your life.