Life Time Fitness : All Content - Nutrition

Can decide what i should do for Breakfast, Lunch and Dinner :(

webmaster@lifetimefitness.com — Wed, 18 Nov 2009 16:18:03 GMT

Hello Everyone,

I have decided to get in shape and eat healthy. My biggest problem is what i eat. I work Monday-Friday and i just cant get myself to get up in the morning to make breakfast. Is there food that i can get that is healthy and can help me stay on track with my weight loss. Before i would eat Lean Cuisine Meals but they are so high in Sodium so it's really not a good idea. Does anyone have ideas what i can make for breakfast, lunch, and dinner and some good snacks?

Thanks,

Aleksandra

Is there a way to keep track of caloric intake and exercise on the LifeTime site?

webmaster@lifetimefitness.com — Fri, 06 Nov 2009 19:54:19 GMT

It would be really helpful to be able to track nutrition and exercise on this site... is that available? If not, is there a free online version that someone would recommend? Thanks!

Lose Weight Without Dieting!

mfreeman@lifetimefitness.com — Sun, 09 Aug 2009 18:20:56 GMT

I never put anyone on a diet because diets are designed to make you drop weight but not keep it off. The biggest problem with diets are as soon as you get off of it you gain all your weight back and more.
Start a healthy lifestyle and your body will lose weight and keep it off.

Follow these three guide lines for a healthy diet.
1. Portion size. Chew the food slowly, taste is, and savor each mouthful. By doing so, you'll need far less quantity to be satisfied, and you'll be content to eat a smaller portion.
2. Eat a big breakfast rather than a big dinner
3. Eat to fuel your body not because you are bored or stressed.

Learn to manage your favorite foods, not deny yourself of them. All it takes is appropriate portions of what you like to eat. Learning about nutrition and add weight loss without denial of deprivation.

The fear that meals are fattening is sad because you don't gain weight from a balanced meal. You won't gain weight from eating a substantial breakfast or lunch. You'll have more energy to exercise and burn calories. Even if you were to eat too much at those meals, you could compensate by eating less at night. The problem with skipping daytime meals is that you develop a deep hunger and you are more likely to over eat at night because of the strong physiological drive to eat. I know what you are thinking if I eat a healthy lunch it is going to be like a soup or salad. Well, that isn't enough. It does make a good dinner though.

About Diets:

Zone Diet:
This 40-30-30 plan prescribes 40 percent of calories from carbohydrates, 30 percent from protein, and 30 perfect from fat, the philosophy being eating fewer carbs will reduce insulin and consequently fat storage. The truth is, excess calories (of any type) promote fat storage, not excess carbohydrates. (If carbs are fattening, why are not the people in rice-eating countries fat-such as the natives in Japan and China?)
Dr. Atkins' Diet Revolution:
Based on high-protein, high-fat foods, this diet eliminates carbohydrates to the extent that the body goes into ketosis. Ketosis is an abnormal condition in which the carbohydrate-depleted body resorts to fueling the brain with ketones (a fuel created when protein is burned for energy. The question arises: Do you never want to eat another potato or bagel for the rest of your life?
Ultra Slim-Fast Plan:
Drink this canned beverage at breakfast and lunch , and then eat a normal dinner, the pounds are supposed to drop off. Seeing that there is only 150-calories in a can of Slim-Fast which is way too low. Your body goes into a starving mode and needs almost 500 calories for breakfast and lunch, if not more. Adequate daytime meals provide needed fuel so your body does not shut down, conserve energy, and leave you feeling lifeless and unable to enjoy an afternoon workout.
Fat-Burning Thermogenic Program
The primary ingredient in any of the thermogenic products is ephedrine, ephedra, or Ma Huang. These are powerful stimulants so powerful that they not only boost the metabolic rate and contribute to (short term) weight loss but also kill people. At least 70 deaths and 1,400 adverse events have been linked to ephedrine-containing products. Weight loss is not worth dying for.

What has worked for you???

Vitamin E

gfelder@lifetimefitness.com — Mon, 02 Nov 2009 14:23:44 GMT

Vitamin E is actually not a single substance. It includes 8 fat-soluble vitamins that are active throughout the body. Some of the vitamins considered tocopherols; while the others are considered tocotrienols. Alpha-tocopherol is the only form of vitamin E that is actively maintained in the human body; therefore, it is the form found in the larges quantities in blood and tissues (1).

What is the function of Vitamin E?

Prevents Oxidative Stress (aka anti-oxidation)

The principle function of vitamin E is that of an antioxidant. Free radicals are formed in the body during normal metabolism and when we are exposed to environmental stressors, such as smoke and pollutants. Fats are especially vulnerable to destruction by free radicals. Prevention of damage from free radicals depends on a complex protective system of which vitamin E plays and essential role. Other nutrients involved include: vitamin C, glutathione, selenium, and vitamin B3. Some researchers believe vitamin E is the most important member of this oxidative stress-preventing group.

Heart Disease. Clinical trials with vitamin E along and with other antioxidants suggest that vitamin E may decrease LDL-cholesterol oxidation (2,3,4). In fact, evidence of high intakes of vitamin E was shown to be associated with a lower risk of coronary heart disease in both men and women (5,6). Research also found that supplementation with 800 IU alpha-tocopherol (Vitamin E) reduced the rate of nonfatal heart attacks in a group of patients with symptomatic heart disease after 1 year of treatment (7). These findings have implication in preventing atherosclerosis, which is an accumulation of fatty materials in the artery.
Cataracts. Vitamin E has been suggested for the treatment or prevention of cataracts (8,9). Cataracts results in part from oxidative damage to proteins that aggregate and precipitate in the lens of the eye, which causes cloudiness.

Protects Against Cancer

Bladder Cancer. According to research presented at the annual meeting of the American Association of Cancer Research (Orlando, FL, May 23, 2004), eating foods rich in vitamin E, such as nuts, seeds, spinach, mustard greens, peppers, and olive oil can decrease one’s risk of developing bladder cancer by up to 50%. Bladder cancer kills 12,500 Americans annually, and is the fourth leading cancer killer among men. Whether intake was from foods or supplements, the reduction in risk was roughly the same.
Prostate Cancer. Research shows that vitamin E could inhibit the development of prostate cancer. According to the researches from the Proceedings of the National Academy of Sciences, vitamin Es suppressed the production of a receptor for testosterone, which is the marker of this cancer’s development (10). By lowering the number of testosterone receptors in a prostate cancer cell, the genes that stimulate cancer growth are less likely to be activated. However, the form of vitamin E is essential. It is suggested that gamma-tocopherol, but not alpha-tocopherol, inhibits prostate cancer proliferation, without affecting healthy prostate cells. In another study in the Proceedings of the National Academy of Sciences found that it can be dangerous to take high doses of vitamin E in the form of alpha-tocopherol without consuming gamma tocopherol. Gamma-tocopherol plays a critical role in the defense against cancer (and cardiovascular disease) by decreasing inflammation (11).

Protects Against Alzheimer’s Disease

A high intake of vitamin E from food, but not from supplements, was shown to decrease the risk of Alzheimer’s disease. According to the Chicago Healthy and Aging Project, participants with the highest intakes of vitamin E from food (contains other tocopherol forms besides alpha-tocopherol) had a 67% lower risk of Alzheimer’s (12).

Deficiency Symptoms

A deficiency of vitamin E in humans is rare. Usually the population groups exhibiting deficiency symptoms include premature, low-birth weight infants and people with malabsorption syndromes. Some of the common symptoms of vitamin E deficiency include retinal degeneration, hemolytic anemia, muscle weakness, incoordination of limbs, and peripheral neuropathy (pain tingling, and loss of sensation in arms, hands, legs, and/or fee)

Nutrient Interactions

As mentioned above, the recycling of vitamin E in the body is connected to four other nutrients: vitamin C, glutathione, selenium, and vitamin B3. Thus, vitamin E is heavily dependent on these substances. On the other hand, moderately high levels of 1,000 mg or more of vitamin E can interfere with the function of vitamin K.

Food Sources

According to the World’s Healthiest Foods…

Excellent sources of vitamin E include:

1) Mustard greens
2) Turnip greens
3) Chard
4) Sunflower seeds

Very good sources include:
1) Almonds
2) Spinach

Good sources include:
1) Collard greens
2) Parsley
3) Kale
4) Papaya
5) Olives
6) Bell peppers
7) Brussels sprouts
8) Kiwi
9) Tomato
10) Blueberries
11) Broccoli

How much?

The Recommend Daily Allowance (RDA) is 15 mg/day (22 IU) for adult men and women. However, literature provides strong evidence that vitamin E intakes much For example, the amount of vitamin E needed to protect polyunsaturated fats against oxidative damage is at least 135-150 Ius (13, 14). Additionally, Vitamin E intakes of at least 200 IU/day enhanced immune responses (15) and intakes of 100-400 IU/day decreased platelet adhesion to the arterial wall. Scientist at the Linus Pualing Institute feel there is credible evidence that support taking a supplement of 200 IU (134 mg) of natural sources d-alpha-tocopherol (RRR-alpha-tocopherol) daily with a meal may help protect adults from chronic diseases, such as heart disease, stroke, neurodegenerative diseases, and some types of cancer (17). The amount of alpha-tocopherol required for such beneficial effects appears to be much greater than that which could be achieved through diet alone. Life Time Fitness’s Men’s and Women’s Performance Multivitamins provide 200 IU in the AM formula and 200 IU in the PM formula.

References

1) Traber MG. Utilization of vitamin E. Biofactors. 1999;10(2-3):115-120
2) Nike E, Noguchi N, Tsuchihashi H, Gotoh N. Interaction among vitamin C, vitamin E, and B-carotene. Am J Clin Nutr, 1995; 62(suppl):1233S-26S.
3) Jialal I, Grundy S. Effect of dietary supplementation with alpha tocopherol on the oxidative modification of low density lipoprotein. J Lipid Res, 1992;33:899-906.
4) Esterbauer H, Dierber-Rotheneder M, Striegl G, Waeg G. Role of vitamin E in preventing the oxidation of low-density lipoprotein. Am J Clin Nutr, 1991;53:314S-21S.
5) Stampfer M, Hennekens C, Manson J, Colditz Gm Rosner Bm Willett W. Vitamin E consumption and the risk of coronary disease in women. N Eng J Med; 1993;328:1444-9.
6) Rimm E, Stampfer M, Asherio A, Giovannucci E, Colditz G, Willett W. Vitamin E consumption and the risk of coronary heart disease in men. N Eng J Med, 1993;328:1450-6.
7) Stephens N, Parsons A, Schofield P, Kelly F, Cheeseman K, Mitchinson M, Brown M. Randomized controlled trial of vitamin E in patients with coronary disease: Cambridge Heart Antioxidant Study (CHAOS). Lancet 1996;347:781-6.
8) Varma S. Scientific basis for medical therapy of cataracts by antioxidants. A, J Clin Nutr, 1991; 53:335S-45S.
9) Robertson J, Donner A, Trevithick J. A possible role for vitamin S and vitamin E in cataract prevention. Am J Clin Nutr 1995:62suppl):1337S-46S.
10) Jiang Q, Wong J, Fyrst H, Saba JD, Ames BN. gamma-Tocopherol or combinations of vitamin E forms induce cell death in human prostate cancer cells by interrupting sphingolipid synthesis. Proc Natl Acad Sci U S A. 2004 Dec 21;101(51):17825-30. 2004. PMID:15596715
11) Proceedings of the National Academy of Sciences. April 1997;94;3217-3222.
12) Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS, Aggarwal NT, Scherr PA. Relation of the tocoperol forms to incident Alzheimer disease and to cognitive change. Am J Clin Nutr. 2005 Feb;81(2):508-14. 2005. PMID:15699242.
13) Haegele AD, Briggs SP, & Thompson HJ. Antioxidant status and dietary lipid unsaturation modulate oxidation DNA damage. Free Rad Biol Med, 1994;16:111-115.
14) Summerfield FW & Tappel AL. Effects of dietary polyunsaturated fasts and vitamin E on aging and peroxidative damage to DNA. Arch Biochem Biophys, 1984; 233:408-416.
15) Meydani SN, Meydani M, Blumberg JB, Leka LS, Siber G, Loszewski R, et al. Vitamin E supplementation and in vivo immune response in healthy elderly subjects. A randomized controlled trial. JAMA. 1997;277:1380-6. [PMID: 9134944]
16) Pyror W. Vitamin E and heart disease: Basic science to clinical intervention trials. Free Rad Biol Med, 2000;28:141-164.
17) Linus Pauling Institute: Micronutrient Research for Optimal Health. Oregan State University. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminE/

Vitamin E

aseminara@lifetimefitness.com — Sun, 01 Nov 2009 14:54:17 GMT

What is the function of Vitamin E?

Prevents Oxidative Stress (aka anti-oxidation)

Heart Disease. Clinical trials with vitamin E along and with other antioxidants suggest that vitamin E may decrease LDL-cholesterol oxidation (2,3,4). In fact, evidence of high intakes of vitamin E was shown to be associated with a lower risk of coronary heart disease in both men and women (5,6). Research also found that supplementation with 800 IU alpha-tocopherol (Vitamin E) reduced the rate of nonfatal heart attacks in a group of patients with symptomatic heart disease after 1 year of treatment (7). These findings have implication in preventing atherosclerosis, which is an accumulation of fatty materials in the artery.
Cataracts. Vitamin E has been suggested for the treatment or prevention of cataracts (8,9). Cataracts results in part from oxidative damage to proteins that aggregate and precipitate in the lens of the eye, which causes cloudiness.

Protects Against Cancer

Bladder Cancer. According to research presented at the annual meeting of the American Association of Cancer Research (Orlando, FL, May 23, 2004), eating foods rich in vitamin E, such as nuts, seeds, spinach, mustard greens, peppers, and olive oil can decrease one’s risk of developing bladder cancer by up to 50%. Bladder cancer kills 12,500 Americans annually, and is the fourth leading cancer killer among men. Whether intake was from foods or supplements, the reduction in risk was roughly the same.
Prostate Cancer. Research shows that vitamin E could inhibit the development of prostate cancer. According to the researches from the Proceedings of the National Academy of Sciences, vitamin Es suppressed the production of a receptor for testosterone, which is the marker of this cancer’s development (10). By lowering the number of testosterone receptors in a prostate cancer cell, the genes that stimulate cancer growth are less likely to be activated. However, the form of vitamin E is essential. It is suggested that gamma-tocopherol, but not alpha-tocopherol, inhibits prostate cancer proliferation, without affecting healthy prostate cells. In another study in the Proceedings of the National Academy of Sciences found that it can be dangerous to take high doses of vitamin E in the form of alpha-tocopherol without consuming gamma tocopherol. Gamma-tocopherol plays a critical role in the defense against cancer (and cardiovascular disease) by decreasing inflammation (11).

Protects Against Alzheimer’s Disease

Deficiency Symptoms

Nutrient Interactions

Food Sources

According to the World’s Healthiest Foods…

Excellent sources of vitamin E include:

1) Mustard greens
2) Turnip greens
3) Chard
4) Sunflower seeds

Very good sources include:
1) Almonds
2) Spinach

Good sources include:
1) Collard greens
2) Parsley
3) Kale
4) Papaya
5) Olives
6) Bell peppers
7) Brussels sprouts
8) Kiwi
9) Tomato
10) Blueberries
11) Broccoli

How much?

References

Eat up some coconut butter

webmaster@lifetimefitness.com — Thu, 09 Jul 2009 20:44:33 GMT

Coconut butter is delicious!! I can eat the whole jar if I don't watch it. Common misconception is that it's not good for you because it is a saturated fat. Fact is that it is a medium chain fatty acid which has been associated with major health benefits such as improved fat metabolism, immune support and nerve protection. It actually helps with weight loss. Coconut butter (not to be confused with coconut oil) is the meat of the coconut. You can get it in the health food store or my favorite brand at www.tropicaltraditions.com. YUMMY>> Add a tablespoon to your oatmeal, smoothie or yogurt and let me know what you think.

ROSIE< Nutrition Coach

Berkely Heights, Lifetime Athletic

Why Shouldn't You Drink Diet Soda

mfreeman@lifetimefitness.com — Thu, 23 Jul 2009 01:34:09 GMT

I thought this would be a good topic because so many people don't know the truth about diet soda.

Nutrition: Why You Shouldn’t Drink Diet SodaThose who drank one or more soft drinks a day had a 31 percent greater risk of becoming obese. Consumption of sugar-laden sodas with multiple risk factors for heart disease, also found the link extends to diet sodas. They found adults who drink one or more sodas a day had about a 50 percent higher risk of metabolic syndrome -- a cluster of risk factors such as excessive fat around the waist, low levels of "good" cholesterol, high blood pressure and other symptoms. "When you have metabolic syndrome, your risk of developing heart disease or stroke doubles. You also have a risk of developing diabetes," said Dr. Ramachandran Vasan of Boston University School of Medicine, whose work appears in the journal Circulation.DIET COKE PLUS^™Dr. Hull's Comments: Vitamins mixed with chemical toxins...it's hard to make a logical comment on something so ridiculous. To start with, the vitamins added to this chemical drink are not natural, but manufactured replicas of real vitamins from foods. Mixed with the carbonation and the toxic acidic levels in a diet cola, any vitamins and minerals are quickly destroyed in the bottle. Then, the same toxins that make up aspartame, two manufactured amino acids connected by methanol, still make this diet cola just as nasty as it was before. Nothing's changed. Sorry, folks, this new "vitamin" diet cola is another diet product with misleading marketing.

Vitamin D

aseminara@lifetimefitness.com — Sun, 18 Oct 2009 23:56:30 GMT

What is the function of vitamin D?

Vitamin D, also known as calciferol, is a fat-soluble vitamin. However, inside the body it has acts more like a hormone. It influences more than 2,000 genes in your body. So, it literally has thousands of health benefits!

The major function of vitamin D is to maintain normal blood levels of calcium and phosphorus. It aids in the absorption of calcium, helping to form and maintain strong bones. Without vitamin D, bones can become thin, brittle, soft, or misshapen. Severe vitamin D deficiency is knownas rickets in children and osteomalacia in adults. These are skeletal diseases that result in defects that weaken bones.

There are two main forms of vitamin D:
1) Vitamin D3, also known as cholecalciferol. This form is produced in the skin when exposed to UVB radiation.
2) Vitamin D2, also known as ergocalciferol. This form is available to U.S. docorts in prescription strength and is sometimes used in multivitamin preparations- usually at 400 IU/pill. It is important to note that this form does not exist in detectable quantities in the human body. It only exists in small quantities in plants; however you can not get apprciable ergocalciferol by eating vegetables. It is metabolized to various substances in the body, some of which are not considered natural, and some of which have been shown to be dangerous.

Health conditions affected by vitamin D

Bone Health

According to the National Institutes of Health, it is estimated that over 25 million adults in the United States have, or are at risk of, developing osteoporosis each year. Osteoporosis is a disease characterized by fragile bones and can result in increased risk of bone fractures. Vitamin D deficiency has been associated with greater incidence of fractures, especially of the hip (1). Studies have shown that adequate dosage of vitamin D is necessary to decrease the risk of falls. The recommend 400 IU of vitamin D is not enough. According to a meta-analysis, doses of 700-1000 IU were shown to reduce the risk of falling by 20% (2).

Without vitamin D, only about 10-15% of dietary calcium and around 60% of phosphorus is absorbed by the body, which has direct and detrimental effects on bone health and muscle strength in adults and skeletal problems in children (3).

Obesity

Recently, evidence has suggested that obesity is associated with lower vitamin D status (4,5). Since vitamin D is fat-soluble, it can be taken into fat cells and stored. This makes it less available to our body. On the other hand, overweight/obesity may be the consequence of poor vitamin D status. It is suggested that this is likely due to the increase in PTH, which enhances fat metabolism and promotes weight gain (6).

Cancer

It is well established that vitamin D also acts as a regulator of cell growth in a number of cells, including cancer cells. Thus, evidence has suggested that vitamin D may be protective against some cancers, particularly, breast, prostate, colon, and skin, which are considered the four most common cancers.

Prostate Cancer. Vitamin D can not only be used as a therapy for prostate cancer, but it can prevent prostate cancer from happening (7). When normal healthy prostate cells and prostate cancer cells were subjected to oxidative stress, blood vitamin D increased G6PD, a key antioxidant enzyme, in the healthy cells, but not the cancer cells. G6PD scavenges reactive oxygen species, which are associated with DNA damage. Reducing DNA damage reduces the risk of cancer and aging.
Breast Cancer. Higher vitamin D levels from exposure to sunlight may reduce the incidence of breast cancer (8). This study collected data on cancer from 107 countries. Researchers found that higher blood levels of vitamin D and living closer to the equator were associated with lower breast cancer incidence. However, although ultraviolet B radiation is the primary source of vitamin D, unprotected sun exposure is not the recommended way to reduce a person’s risk of developing breast cancer. Vitamin D can be obtained more safely through fortified foods and dietary supplements.
 Death from cancer may also be increased with low levels of vitamin D. In the Ludwigshafen Risk and Cardiovascular Health study, death from fatal cancer was reduced by 55% amongst people with higher vitamin D levels (9).
Cardiovascular Disease

Low levels of vitamin D could increase the risk of cardiovascular events, like a heart attack, heart failure, or stroke by 62% (10). In addition, those with low vitamin D levels plus high blood pressure (>140/90), had an even greater risk of cardiovascular risk. They had a 113% increased risk than those with normal blood pressure and higher vitamin D levels.

Another study found that individuals with low levels of vitamin D are more than twice as likely to die from cardiovascular disease as those with high levels (11). Participants of the study involved 3,258 participants that were scheduled for a coronary angiography testing. When the researches followed up the participants 7.7 years later, 737 of the participants had died (463 from cardiovascular causes). The lowest average vitamin D levels were associated with a 108% increase in risk of death compared to the highest average vitamin D levels.

Immunity

Autoimmune diseases. Our immune cells have receptors for vitamin D. This is important because autoimmune disease, including multiple sclerosis, diabetes, rheumatoid arthritis, irritable bowel disease (Crohn’s and ulcerative colitis), have a T-cell component of inflammation.
o Periodontal disease, a chronic inflammatory gum disease, is common in those over 50. A study in the American Journal of Clinical Nutrition, found that a lack of vitamin D significantly increased risk of periodontal disease (12).
o Diabetes, particularly type 1 diabetes, is also associated with vitamin D deficiency. Children in Finland who received 2,000 IU of vitamin D/day through dietary supplements were shown to have an 80% decreased risk of type 1 diabetes mellitus; while those deficient in vitamin D were found to have a 4-fold increased risk of developing type 1 diabetes (13).
Common cold and flu. Increased levels of vitamin D have been suggested to protect against common respiratory infections, such as the cold and flu. According to findings from a study with about 19,000 adults and adolescents, individuals with the lowest average levels of vitamin D were about 40% more likely to have a recent respiratory infection, compared to those with higher vitamin D levels (14).
Another study found that vitamin D status enhances your immunity to microbial infections. Participants with vitamin D deficiency had significantly more days of absence from work due to respiratory infection than did control subjects (15). While this does not mean that higher vitamin D intake will ensure that one does not develop an upper respiratory tract infection, it demonstrates the critical role vitamin D plays in immunity.

Depression

Higher intake of vitamin D may improve one’s mood and protect against depression. In a study by Witte Hoogendijk, et al, they found that low levels of vitamin D and higher blood levels of parathyroid hormone (PTH) were associated with higher rates of depression among 1,282 individuals between the ages of 65-95 (16). In this study, they measured vitamin D and PTH blood levels in volunteers with either a major depressive disorder (n=26), minor depression (n=169), or no depression (n=1,087). Amongst those with major and minor depress, blood vitamin D levels were 14% lower, and PTH levels were, 5-33% higher compared to non-depressed individuals.

How much vitamin D is recommended?...needed?

The current recommendation for vitamin D is 200 IU/day for children and adults up to 50 yrs of age, 400 IU/day for adults 50-70 years old, and 600 IU/day for those older than 70. However, these amounts were established in 1997, and it is estimated that about 1 billion people are vitamin D deficient (18). Over the past decade, over 3,000 research studies involving vitamin D have been published, many of which suggest that significantly higher levels of vitamin D are necessary for most people.

Groups of most concern include:
1) Residents in the Pacific Northwest or New England in the United States
2) Obese persons
3) Persons getting very little sunlight due to indoor jobs or personal habits, including constant use of sunscreen
4) Persons with naturally darker skin

Individuals in the above groups are likely to require at least 1,000 IU/day in order to decrease the risk of conditions mentioned above (17,18) .

Food Sources

According to the World’s Healthiest Foods…

Excellent sources of vitamin D include: Salmon
Very good sources include: shrimp and vitamin-D fortified milk
Good sources include: cod and eggs

However, you can not obtain these amounts from dietary sources, alone, unless you eat oily fish frequently. Sensible sun exposure (or UVB irradiation) and/or supplements are necessary to satisfy the body’s vitamin D requirement

Dietary Supplements

There are 2 forms of vitamin D used in supplements: vitamin D2 and vitamin D3. Vitamin D2 can be plant-derived, so it is usually considered a vegetarian source. Vitamin D3 is obtained from animal or microbial sources. Some studies have reported that vitamin D2 is 30-50% less effective as D3 in maintaining adequate blood levels in humans; however Dr. Michael Holick found that they were equally as effective (18).

References

1) T. Lindner, N.K. Kanakaris, B. Marx, A. Cockbainm G. Kontakis, P.V. Giannoudis. Fractures of the hip and osteoporosis: the role of bone substitutes. J Bone Joint Surg Br. 2009 Mar; 91(3):294-303.
2) H.A. Bischoff-Ferrari, B. Dawson-Hughes, H.B. Staehelin, J.E. Orav, A.E. Stuck, R. Theiler, J.B. Wong, A. Egli, D.P. Kiel, J. Henschkowski. Fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomised controlled trials. British Medical Journal.
3) M.F. Holick, R.M. Biancuzzo, T.C. Chen, E.K. Klein, A. Young, D. Bibuld, R. Reitz, W. Salameh, A. Ameri, and A.D. Tannenbaum. Vitamin D2 is as effective as vitamin D3 in maintaining circulating concentrations of 25-hydroxyvitamin D. Journal of Clinical Endocrinology and Metabolism, Dec 2007.
4) McCarty MF, Thomas CA. PTH excess may promote weight gain by impeding catecholamine-induced lipolysis-implications for the impact of calcium, vitamin D, and alcohol on body weight. Med Hypotheses, 2003 61:535–542
5) Valina-Toth AL, Lai Z, Yoo W, Abou-Smra A, Gadegbeku, CA, Flack JM. Relationship of vitamin D and parathyroid hormone to obesity and body composition in African Americans. Journal of Clinical Endocrinology, 2009, July 28.
6) B. Marieke, R. Snijder, M. van Dam, M. Visser, J. Dorly, J. Deeg, L. Bouter, C. Jaap, and P Lips. Adiposity in relation to vitamin D status and parathyroid hormone levels: a population-based study in older men and women. Journal of Clinical Endocrinology, 2005, 7(9); 4119-4123.
7) B.-Y. Bao, H.-J. Ting, J.-W. Hsu, Y.-F. Protective role of 1a, 25-dihydroxyvitamin D3 against oxidative stress in nonmalignant human prostate epithelial cells. The International Journal of Cancer, 2008; 122, 2699-2706.
8) S.B. Mohr, C.F. Garland, E.D. Gorham, W.B. Grant, F.C. Garland. Relationship between low ultraviolet B irradiance and higher breast cancer risk in 107 countries. The Breast Journal, May/June 2008, volume 14, Issue 3, pages 255-260
9) S. Pilz, H. Dobnig, B. Winklhofer-Roob, G. Riedmuller, J.E. Fischer, U. Seelhorst, B. Wellnitz, B.O. Boehm, W. Marz. Low serum levels of 25-hydroxyvitamin D predict fatal cancer in patients referred to coronary angiogarpy. Cancer Epidemiology, Biomarkers, & Prevention, 2008, volume 17, number 5, pages 1228-1233.
10) T.J. Wang, M.J. Pencina, S.L. Booth, P.F. Jacques, E. Ingelsson, K. Lanier, E.J. Benjamin, R.B. D’Agostino, M. Wolf, R.S. Vasan. Vitamin D deficiency and risk of cardiovascular disease. Circulation, Jan 2008.
11) H. Dobnig, S. Pilz, H. Scharnagl, W. Renner, U. Seelhorst, B. Wellnitz, J. Kinkeldei, B.O. Boehm, G. Weihrauch, W. Maerz. Independent association of low serum 25-Hydroxyvitamin D and 1,25-Dihydroxyvitamin D levels with all-cause and cardiovascular mortality. Archives of Internal Medicine, 168, 12, 1340-1349.
12) Dietrich T, Joshipura KJ, Dawson-Hughes B, Bischoff-Ferrari HA. Association between serum concentrations of 25-hydroxyvitamin D3 and periodontal disease in the US population. Am J Clin Nutr. 2004 Jul;80(1):108-13. 2004. PMID:15213036.
13) E. Hypponen, E. Laara, A. Reunanen, M.R. Jarvelin, Virtanen, S.M. Intake of vitamin D and risk of type 1 diabetes: a birth-cohort study. Lancet, 2001, Nov 3; 358(9292): 1500-1503.
14) A. Ginde, J. Mansbach, and C. Camargo. Association between serum 25-hydroxyvitamin D level and upper respiratory tract infection in the third national health and nutrition examination survey. Archives of Internal Medicine, 2009, volume 169, issue 4, pages 384-390.
15) Laaksi I, Ruohola JP, Tuohimaa P, Auvinen A, Haataja R, Pihlajamaki H, Ylikomi T. An association of serum vitamin D concentrations <40 nmol/L with acute respiratory tract infection in young Finnish men. American Journal of Clinical Nutrition. 2007, 86(3):714-717.
16) W.J. Hoogendijk, P. Lips, M.G. Dik, D.J. Deeg, A.T. Beekman, B.W. Pennix. Depression is associated with decreased 25-hydroxyvitamin D and increased parathyroid hormone levels in older adults. Archives of General Psychiatry, May 2008, volume 65, number 5.
17) H.A. Bischoff-Ferrari, E. Giovannucci, W.C. Willet, T. Dietrich, B. Dawson-Hughes. Estimation of optimal serum concentrations of 25-hydroxyvitamin D for multiple health outcomes. Am J Clin Nutr. 2006 Jul;84(1):18-28. 2006
18) New England Journal of Medicine July 19, 2007, Volume 357, Number 3, Pages 266-281 "Vitamin D Deficiency" Author: M.F. Holick

Healthy Eating?

webmaster@lifetimefitness.com — Sun, 11 Oct 2009 20:22:51 GMT

I live in a house with my mom and three younger siblings so there are always snacks snacks and more snacks. I tried to get her to buy more healthy things but my brothers are so picky! I really want to change my eating habits and not eat junk but its hard when your surrounded by all the cookies and chips we all love. Any ideas?

Nonfat Yogurt

denglund@exitinnovationrealty.com — Fri, 07 Aug 2009 17:23:57 GMT

I was wondering if someone could give me the pro’s & con’s of eating Nonfat Yogurt. I have recently starting eating Yoplait Light yogurt. I am not a big fan of plain yogurt, so is it ok to be eating the flavored light yogurt?

Thanks for any input!