It's A New Year!
Welcome to DrTranquility's Health Blog:Today's Health
"Today's Health" We are excited to bring YOU this amazing content and we hope you enjoy it. I want to remind you to BREATHE! Catch some great new features such as Dr.Susan's Food Corner which also includes wonderfully easy, healthy recipes.Scroll through our health library for great articles from me, DrTranquility, Dr. Susan Eisen, Dr. Fred Vagnini, and many more.
Have you heard about a book Dr. Kathleen Barne's and I have been working on for you?
Let the Sun Shine In: The Miracle Of Vitamin D
by Dr. Tranquility Lydia Belton, Ph.D.,Ct.H.A.and Kathleen Barnes
Free Gift! Here is a gift for you just in time for the New Year. Our light box recommendation is designed for you snow bird's. There is lot's of great information in the book from top doc's Dr. Joseph Mercola, Dr. OZ,even DrTranquility's very own Dr. Fred Vagnini,and so many others. and many other's, several of whom you are familiar with, as they are often featured in exclusive interviews with Drtranquility herself, Lydia Belton on DrTranquility Talks on FM Radio found on DrTranquility.com
Vitamin D is a miracle nutrient. We can say that without any hesitation. A century ago, we might have been accused of peddling snake oil when we say that keeping your vitamin D levels optimal can:
• Prevent at least 16 kinds of cancer
• Protect your heart and lower blood pressure
• Keep blood sugars steady and prevent diabetes
• Alleviate depression
• Prevent obesity
• Keep bones and joints strong
• Prevent kidney disease
• Improve digestive health
• Relieve menopausal symptoms
• Prevent autoimmune diseases
• Lengthen your life span
• Protect your heart and lower blood pressure
• Keep blood sugars steady and prevent diabetes
• Alleviate depression
• Prevent obesity
• Keep bones and joints strong
• Prevent kidney disease
• Improve digestive health
• Relieve menopausal symptoms
• Prevent autoimmune diseases
• Lengthen your life span
See what we mean? You might think these widely varying conditions couldn’t possibly be related to a deficiency of one little vitamin. But there is good, solid medical science to prove the widespread health value of optimal vitamin D levels.
Low vitamin D levels are epidemic
We all need vitamin D and lots of it. We need much more than most of us get.
Boston University professor of medicine Michael Holick, M.D., Ph.D., is at the forefront of vitamin D research. In Dr. Holick’s opinion, 95% of all North Americans are deficient in vitamin D in the winter and the majority of us are deficient year-round.
Why in winter? Because vitamin D is synthesized through our skin from the ultraviolet radiation (UVB rays) produced by natural sunlight.
That’s right: Just the rays of the sun can give our bodies all the fuel we need to produce vitamin D. For obvious reason, most of us don’t get enough sun exposure in the winter because we’re bundled up against the cold and little of our skin is exposed to the much weakened sun’s rays. What’s more, the farther we live from the equator, the weaker the sun’s rays and the lower our vitamin D production.
If you’re lucky enough to live in Florida or California or other warm, climates, you have available to you the sunlight necessary for your body to produce the vitamin D you need for a host of scientifically validated health benefits, including an overall longer life expectancy.
But Dr. Holick notes that even those who live in tropical climates are often deficient in vitamin D because they don’t spend much time outdoors.
In addition, when we do spend time in the sun, we’ve been conditioned to wear sunscreen for fear of getting skin cancer. While those cautions are valid, skin cancer risk is not a factor for the small amount of time we need to be in the sun to spark vitamin D production.
The National Academy of Sciences now says that those of us who regularly and properly practice skin protection may be at risk for vitamin D deficiency.
Most of us need exposure of arms, face and legs for 20 minutes three times a week to build up our vitamin D stores. Even very fair-skinned people will not burn in that amount of time.
Darker skinned people may actually need much longer exposure in most North American climates, perhaps 20 to 30 times as much, which translates to an unrealistic several hours a day if you live in a sun-challenged latitude like Toronto.
Even sunscreens at the lowest levels like SPF 8 block UV rays necessary to produce vitamin D. If you want to spend a day in the sun and you’re worried about burning, bring along your sunscreen and only apply it after you’ve taken your vitamin D sunbath.
Powerful vitamin D research
Dr. Joseph Mercola, a leading natural health advocate, estimates that vitamin D deficiency is the cause of more than 1 million deaths worldwide each year, including 150,000 cancer deaths in the U.S. alone. That’s a shocking figure considering that the solution is so simple and that sunlight is free.
Dr. Joseph Mercola, a leading natural health advocate, estimates that vitamin D deficiency is the cause of more than 1 million deaths worldwide each year, including 150,000 cancer deaths in the U.S. alone. That’s a shocking figure considering that the solution is so simple and that sunlight is free.
Here’s a synopsis of some of the most powerful research on vitamin D deficiency:
• People with low vitamin D blood levels were 40% more likely to die of heart disease and more than double the risk of dying of any cause over an eight-year period as those with normal D levels.
• For cancer alone, there are more than 800 studies confirming its D’s effectiveness in treatment and prevention.
• Vitamin D deficiency doubles the risk of Alzheimer’s.
• People with low D levels had a higher risk of clinical depression.
• Obesity impairs the ability to use vitamin D in the body, so obese people need twice as much vitamin D as others.
• Type 2 diabetes is aggravated by D deficiency.
• Schizophrenia has been strongly linked to D deficiency.
• Vitamin D is considered a standard treatment for psoriasis.
• 80% of nursing home patients are vitamin C deficient.
• 60% of all hospital patients are D deficient.
• Seasonal Affective Disorder (SAD) is caused by a melatonin imbalance resulting from inadequate exposure to sunlight.
• The risk of developing diabetes and cancer is reduced as much as 80% with unprotected exposure to sunlight tow to three times weekly. Hormonally related cancers (prostate, breast, ovarian) are particularly linked to vitamin D levels.
• In people with lymphoma and colon cancer, people with normal vitamin D levels were twice as likely to die as those who had normal D levels.
• For cancer alone, there are more than 800 studies confirming its D’s effectiveness in treatment and prevention.
• Vitamin D deficiency doubles the risk of Alzheimer’s.
• People with low D levels had a higher risk of clinical depression.
• Obesity impairs the ability to use vitamin D in the body, so obese people need twice as much vitamin D as others.
• Type 2 diabetes is aggravated by D deficiency.
• Schizophrenia has been strongly linked to D deficiency.
• Vitamin D is considered a standard treatment for psoriasis.
• 80% of nursing home patients are vitamin C deficient.
• 60% of all hospital patients are D deficient.
• Seasonal Affective Disorder (SAD) is caused by a melatonin imbalance resulting from inadequate exposure to sunlight.
• The risk of developing diabetes and cancer is reduced as much as 80% with unprotected exposure to sunlight tow to three times weekly. Hormonally related cancers (prostate, breast, ovarian) are particularly linked to vitamin D levels.
• In people with lymphoma and colon cancer, people with normal vitamin D levels were twice as likely to die as those who had normal D levels.
How to get Vitamin D
This is a simple one: Few foods contain any significant amount of vitamin D, so forget the idea of getting your vitamin D needs from food.
You’ll find small amounts of vitamin D in egg yolks, beef liver and cheese. You can get a fairly respectable amount of D from cod live oil (yuck) and cooked salmon, mackerel and mushrooms that have been exposed to sunlight. Many other foods are vitamin D fortified, including milk, some fruit juices and cereals.
You’d need to drink ten glasses of vitamin D enriched milk a day just to get the minimal vitamin D requirements. Many experts suggest our real need for vitamin D is tens of times greater that the RDA of 200 IU a day for children and adults, 400 IU daily for those over 50 and 600 IU daily for those over 70.
That leaves us with three options: taking supplements, light boxes and tanning beds.
The National Academy of Sciences Institute of Medicine now recommends a daily dose of 1000 IU of vitamin D for those at risk for vitamin D insufficiency which is most of us.(emphasis ours).
Supplements are simple and inexpensive. Be sure you’re getting vitamin D3—cholecalciferol.
If you are dark skinned and particularly if you are African-American, there is little chance that you are getting adequate D intake. You need hours of sun exposure daily to produce the vitamin D you need to be healthy. This is a likely cause of the epidemic of certain types of cancer in African-Americans, particularly prostate cancer in black men.
For these reasons, vitamin D supplementation is highly recommended for dark-skinned people.
For these reasons, vitamin D supplementation is highly recommended for dark-skinned people.
Light boxes
Light boxes are an excellent alternative that is now coming to light (pardon the pun) by giving you the benefits of natural sunlight, particularly to stimulate brain chemistry (and melatonin production) without tanning the skin.
This is a tool Dr. Tranquility has long used in her practice when patients were referred to her with SAD ( Seasonal Affective Disorder, wintertime depression believed to be related to lack of sunlight).
Granted, we all get a little “blue” after the winder holidays, especially here in NYC when the pristine snow turns to unending months of sludge. Accordingly. we all get a bit sunny from the first blast of sun and just a tinge of warmth on our faces, knowing spring is coming (a memory we’d do well to remember come mid-August.
There some of us who slide into a true depression from lack of sun and there is now tremendous data on the aftermath of remaining completely sun-free and the harmful effects the lack of vitamin D can cause our bodies, especially those suffering from SAD.
Lack of sunlight can cause SAD and other health problems for people of color.
Lack of sunlight can cause SAD and other health problems for people of color.
As a woman of color, Dr. Tranquility is well aware of the cultural ramifications of sun exposure and darkening already dark skin, especially for women, so that need not be discussed.
However, there is an alternative: the light box for men and women of color including Asian, middle Eastern, Hispanic and Blacks. Actually, people of color are those with anything but pink-toned Caucasian skin. If you are yellow or olive to coffee-colored to black, you are considered a person of color and it takes more sun exposure to absorb the sunlight necessary to make sufficient quantities of vitamin D. For this specific group given its cultural biases against tanning, let’s look at the light box as an excellent alternative.
For anyone suffering from SAD, a light box with 20,000 lux is best.
Dr. Mehmet Oz, that lovable TV doc, recommends using a light box with 10,000 lux for good vitamin D levels for almost anyone.
Tanning beds
Safe tanning beds are effective at delivering the UVB rays necessary to stimulate the production of vitamin D in our body. However, most beds are set to deliver more of the browning UVA rays (that don’t help with D production) and fewer of the potentially UVB rays that cause sunburn with too much exposure. The beds can be calibrated to deliver more UVB rays, but it is a tricky, expensive and potentially risky alternative to simple supplements.
Safe tanning beds are effective at delivering the UVB rays necessary to stimulate the production of vitamin D in our body. However, most beds are set to deliver more of the browning UVA rays (that don’t help with D production) and fewer of the potentially UVB rays that cause sunburn with too much exposure. The beds can be calibrated to deliver more UVB rays, but it is a tricky, expensive and potentially risky alternative to simple supplements.
How much is safe?
The Institute of Medicine sets a safe upper limit on vitamin D supplementation at 2,000 IU of vitamin D3 (cholecalciferol) a day.
However, a fair skinned person can make about five times that amount or 10,000 IU in just 20 minutes sitting on the beach. (Dark-skinned people take longer to make the same amount). In an average beach session, many people take in 30,000 or 40,00 IU with no harmful effects. There have never been any reports of vitamin D toxicity.
Vitamin D deficiency cannot be reversed overnight, so you’ll probably need to take supplements for several months to get your blood levels back up to where they should be. When you get to the optimal level, you’ll need to keep taking vitamin D since few of get adequate exposure. Exceptions: If you work outside year around, you probably get enough sunlight to manufacture the D you need.
Why hasn’t the word been spread?
Perhaps we sound a little cynical, but since sunlight can’t be patented, the drug companies aren’t interested either in letting folks know there is a free source of enormous health benefits or in encouraging them to get more sunshine in order to avoid buying expensive and potentially harmful pharmaceuticals.
Simple solutions are often slow to catch on and despite the growing body of research that confirms the immense value of vitamin D, most doctors are not up to date on the current research.
It’s even more rare for a doctor to order a test for vitamin D levels in the blood – one that could save your life.
That’s why patients need to become more proactive. We need to ask our doctors for a test of calicidol (blood vitamin D) levels.
Recommended blood levels of 25-hydroxyvitamin D are 50ng/ml (this is the major indicator). The average adult needs to take 4,000 to 8,000 IU of vitamin D from all sources in order to achieve these blood levels, although some people may need to take as much as 20,000 IU to achieve the optimal level.
All of the boils down to one simple idea: Vitamin D supplements may literally save your life. Take them faithfully and, combined with a healthy lifestyle, you live happier, healthier and longer.
Look for our next chapter to when we survey some of the best light boxes manufacturers. We’ll share with you the most reasonably priced with optimum benefits.
This introduction is based on our forthcoming book, Let the Sun Shine In: The Miracle of Vitamin D. DrTranquility Says:
It's up to you to create the life and health that you want. It is very easy to medicate with food to suppress our winter blues and/or stress. There are So many helpful tips for wise healthy eating and weight loss this time of year. Behavior modification, which may mean tiny consistant steps or in this case tiny bites y of our goals especially when it comes to food. Instead try this little exercise...Breathing Diaphrametically and walking, get a light box or Dawn Simulator, which I discuss thoroughly in Chapter 3 of "Let The Sun Shine In". If you are hungry for some great bread or yummy pizza scroll down to Dr. Susan Eisen's column which is all about food!Dr. Susan Eisen,D.C. - Food Editor for DrTranquility
Dr.Susan Eisen, D.C. is our Food Editor and Holistic Health Editor for DrTranquility.com, She is included in our blogs and special email blasts. As you may know she is all things health and this now includes special discussions related to food. The food you eat everyday. The food that you think is healthy for you. Her column involves discussions regarding genetically modified foods, what they are and why you should not be eating them. GlWe will also be discussing Gluten Free foods and so much more so stay tuned. We have yummy healthy recipes, and Gluten free breads and treats from French Meadow Bakery. So scroll down and take a peek!
Dr. Eisen's Food Corner:
This month's recipes:
The beautiful madalas shown on this blog are the work of Elizabeth Zaikowski theartofelizabethzaikowski.com
French Meadow Bakery Gluten-Free “It’s Greek to Me” PizzaHerb & Mushroom Gluten Free Stuffing
Garlic Paste Ingredients:
2 tbsp extra virgin olive oil
1 clove garlic, roast
Pizza:
French Meadow Bakery Gluten-Free Pizza Crust
1 oz baby spinach, shredded
2 oz feta cheese, crumble
Kalamata olives, pitted and sliced sundried tomato pieces, sliced.
Make a paste with garlic and oil and let stand for up to 3 days. Remove one French Meadow Bakery Gluten-Free Pizza Crust from packaging. Brush GF pizza crust with garlic infused olive oil as the “sauce” layer. Artfully garnish with the remaining ingredients. Place in a 400°F oven for 5-10 minutes. This is a very light and healthful pizza. *Variation: Options for a more hearty pizza, spread black olive tapenade as the “sauce” and add remaining ingredients on top and bake.
Cinnamon Tortilla Crisps:
4 French Meadow Bakery Gluten-Free Tortillas
Cooking Spray
Cinnamon and Sugar
Pre-heat oven to 375° F. Slice each tortilla into 8 wedges. Spray with cooking spray and sprinkle with cinnamon and sugar. Place sugar side down on pan. Spray other side with cooking spray and sprinkle with cinnamon and sugar. Bake for 10 minutes. Flip chips over and bake for another 10 minutes. Serve with fruit salsa, yogurt dip or plain.
From the French Meadow Bakery (Serves 8)
Ingredients:
2 ½ cups chicken broth* (make sure this is gluten-free)
2 Tbsp olive oil
1 medium white onion, chopped
5 stalks of celery, chopped
1 – 8 oz package of sliced baby bella mushrooms
1 Tbsp. fresh thyme, chopped
1 Tbsp. fresh rosemary, chopped
1 loaf of French Meadow Bakery Gluten-Free Multigrain Bread,
toasted and cut into 1 inch pieces
Method:
Pre-heat oven to 350 degrees. Heat olive oil in a large skillet. When hot, add onions, celery, salt and pepper. Sauté for about 4 minutes, until translucent. Add mushrooms and cook until tender. Stir in fresh herbs and set aside. In a large bowl mix bread pieces, mushroom mix and 1 ½ cups hot broth. Stir to combine and pour into 9 x 13” greased pan. Pour 1 cup hot broth over the top and cover with foil. Bake for about 25 minutes, remove foil and bake for about 10 more minutes.
Gluten Free French Toast Casserole
1 loaf French Meadows Gluten Free Cinnamon Raisin Bread cubed
2 oz golden raisins
4 oz of cream cheese
4 eggs
cup milk
2/3 cup half and half
cup maple syrup
1 tsp vanilla extract
tsp salt
Grease a 8x8 baking pan and place the GF bread cinnamon bread cubes and the golden raisins in the pan. Place the remaining ingredients in a blender or food processor and blend. Add blended mixture to the raisin bread mixture, press down and let soak in. Cover and refrigerate overnight. Next morning place in a 350F oven and bake for about 40-50 min until golden brown. Serve with fresh sliced fruit.
Coming next month don't miss Dr. Susan's famous Organic Pumpkin Soup !
Dr. Fred Vagnini DrTranquility Health Blog Co-Editor in Chief. Dr Fred Vagnini aka Dr. V is a former Cardiovascular Surgeon, and an amazing wellness healer,who has The clinical practice of Dr. Vagnini has for 20 years been dedicated to aggressive preventive medicine through cardiac and diabetes risk reduction. He sees the anti-aging movement as a continuum of scientific progress that includes stem-cell therapy, genetic manipulation.
Our health is in our hands as Dr. Fred says and so is our well being, so give yourself the extra advantage by picking up your copy of Beating Diabetes. I take my V-Dophilus every day and along Dr V's HCG protocol helped me drop 2 dress sizes...Happy New Year to us!
Coming next month don't miss Dr. Susan's famous Organic Pumpkin Soup !
Don't forget to enjoy those important girlfriend moments. For now feel free to enjoy a 3 minute relaxation video from B Well TV and the family of DrTranquility.com. This is an excerpt from DrTranquility's full session. Her full video is available for $19.95 arrives via email as a download. For DrTranquility's gift set great for a holiday gift or even better a great gift to start off the New Year. The gift set includes a private 45 minute phone session along with the full video session only $124.99 exclusively for you as a part of the DrTranquility family (reg.$250),exclusive audio/video downloads and articles from many practitioners within the Dr.Tranquility family. Simply shoot us an email drtranquility@aol.com. Breathe and Be well..enjoy.
drtranquility@aol.com
(212)920-1603
DrTranquility TV
B WellTV,Inc.
