Monday, October 24, 2011

What's all the talk about Vitamin D?


What is Vitamin D?  

Vitamin D is a fat soluble vitamin naturally present in very few foods.  Nutrient levels in our soil in this country have been very depleted compared to many years ago.  This is a contributing factor to our deficient levels of vitamin D that so may people are being diagnosed with.  Other than milk, a lot of vitamin D rich foods are not that tasty so supplementation is usually needed by most of us.  We also get vitamin D from the sun, but because of our latitude, we cannot make it year round.  Most people associate vitamin D with bone health but it is linked to much more than that.  It is being touted as the Nutrient of the Decade and as it is being actively researched, look for more info to come out.

Benefits:
Vitamin D promotes the absorption of calcium.  Without enough D, calcium is not absorbed in our bodies.  It is needed for bone growth and strength and therefore, injury prevention.  It prevents osteoporosis.  Almost every cell in our bodies has a vitamin D receptor in it so it is responsible for many physiologic effects such as cell growth, gene health, neuromuscular and immune function.  It also decreases inflammation.  It has positive effects on fighting off some types of cancer, type 1 and 2 diabetes, and hypertension.  It has been known to lessen the symptoms of MS, and even lower cholesterol and aid in insulin health.  
Refer to the table to the right for sources of vitamin D.  

Effects of Vitamin D Deficiency:
There are many including infertility, menstrual migraine, PMS, chronic fatigue and depression, Seasonal Affective Disorder, stress, obesity, and CHD (chronic heart disease).  To know if you are deficient, you should see your doctor and ask for a 25-OH blood test.  

How to get Vitamin D:
From the sun....It is better to spend a little bit of time in the sun every day than to get exposure from single infrequent visits outside.  You don't need to get a sunburn to absorb enough.  You need to be outside when UVB rays are present, not just UVA.  

From supplements... Look for Vitamin D3.  Values very widely depending on who is giving them, but most people concur that the old RDA of 400 iu/day is too low to achieve adequate levels.  It is best to check with your doctor.  The Office of Dietary Supplements/USA recommends levels between 50 and 80 ng/ml. Anything under 20 is considered deficient.  

From food...Again, see the chart above.  Remember it is fat soluble so better to take it with some fat.  According to the Weston Price Foundation, it is better to take vitamin D with a saturated fat or an Omega-3 fat.  Unsaturated fats decrease the ability of vitamin D to be absorbed.  Another contributing factor to our D deficiency is our reduction in saturated fats, and our subsequent increased intake of unsaturated fats that do not have the same absorption capability.  

Some nice benefits of vitamin D therapy include increased energy and strength, resolution of hormone problems, weight loss, less sugar cravings, blood sugar normalization, maintenance of muscle mass and lean physique.  I have personally experienced all of these.  

My advice to you....go get your D levels checked!!!

Are You Fit To Face the Holidays?


     The holidays are coming.  There are 9 weeks until Christmas. Taking time for yourself can be a great way to not only look good, but also beat holiday stress.  Read on for offerings from Got Fit Group Training.  Please reply "Decline Distribution" in the subject box if you would not like to continue to receive correspondence from me.  I truly only want you to receive an email from me if you would like to. 
     If you are thinking about getting in shape or adding something different to your fitness program, I encourage you to try my Got fit! group training program.  Getting out of your comfort zone can be scary, but that is how you'll see results.  The comraderie, motivation, and inspiration of my group training is exactly what keeps clients coming back and completely overcomes any apprehension you may have.  Frequently people tell me they are concerned they won't be able to keep up, or they worry they may not be "fit enough" to join.  I can tell you that these fears are gone on the first day when they realize everyone is in it together.  It does not matter what level you are.  The program is designed to be challenging for all fitness levels.  What matters is that you have the determination to begin and the desire to improve your wellness.  Whatever your motivation and goals....feeling more energized, getting stronger, increasing flexibility, carving out an hour just for yourself, I will be behind you every step of the way.  In my group training you get the individual attention of a Personal Trainer in a cost effective group setting.  I am available 24/7 via email for motivation/nutrition support as well.  Below is information.  Email me if you have any further questions.  I invite new clients to grab a friend and try a free class to see if it is for you!
Remember....If nothing changes, nothing changes!
 
 
 
Fall Group Training Session 2
This is a bootcamp style group workout.  Specifically, it is a total body conditioning program that will develop your strength, cardio-respiratory system, and flexibility.  I include nutrition information/discussions as well as guided meditation at times.  You'll learn what to eat and not to eat for breakfast, fast lunch ideas on the run, how to prep delicous healthy dinners for the family on those busy nights, and more.  In this program we are training movements through a workout focusing on functional fitness: exercises that help you move easier through your everyday life.  Well conditioned muscles help protect against injuries.  They also aid in shock absorption, protecting joints.  And by losing fat and gaining muscle, you'll burn more calories, even at rest! Workouts incorporate resistance training, core conditioning, cardio, circuit training, flexibility, and agility and balance work, to name a few modalities.  We work on training the anerobic pathways thus burning more calories during the workout and for sometime after as well.  The comraderie, non competitive environment, and yes FUN atmosphere will keep you inspired!
 
 
                                                                            Details:
Fall Session 1:   Nov 1  through Dec 22  (8 weeks)
Days: Tuesday 8-9am   
          Tuesday 9:15-10:15am     
          
          Thursday 8am- 9am     
          Thursday 9:15-10:15am  
                        
Place: Pond St Recreation Complex.  Moving to Federated Church as weather cools.                                                                           
What You Need:  5 and 8 lb dumbbells, a resistance band, and a mat
Cost:  1 day/week = $120
           2 days/week = $240
           To secure your spot:  Reply to this email and send your check to me at:  16 Standish Rd, Norfolk, 02056.  Please note the day and time slot you want.  
 
Private/Semi private Training:  
I offer one on one training in your home at your convenience as well as semi private groups.  Inquire for more details.
Other News: 
Visit my Facebook page and hit "Like" to be connected to our fitness network.  Follow this link:
or in the Facebook search box enter:  Janine Wilkins Personal Trainer to be connected to my business page.  Here you can view information on future programming and nutrition, among other interesting wellness issues.
 
 
If I can be of further assistance, please feel free to contact me.  You may forward this newsletter to anyone you feel may be interested. 
My best to you and your wellness!
 
Sincerely,
Janine