Tag Archive for: vitamin D

Claudine Arndt

Love in the Time of Coronavirus

Love in the Time of Coronavirus. These are the words that keep visiting me, gently whispering in my ear multiple times each day, guiding my thoughts and outlook around the pandemic we’re facing: Love in the Time of Coronavirus.

Literature nerds will recognize this as an overt wordplay (aka ripoff) from Nobel prize winning author Gabriel Garcia Marquez’s novel Love in the Time of Cholera. For those of you with passions beyond fiction, very simply Love in the Time of Cholera is a love story following two main characters, Florentina and Fermina, who first fall in love while young but don’t end up in a relationship together until five decades later. Among many plot twists and turns and enough drama to flush out a novel, the book encourages readers to explore what love really, truly looks like.

Which brings me to where I started – love in the time of coronavirus. Though the plot we are currently living more closely resembles the apocalyptic trajectory of Station 11 (one of my top-five favorite fiction reads ever), I wonder if you see what I’m seeing lately: a global love story unfolding within this pandemic, bearing a depth I’ve never witnessed before. Love showing up in both ordinary and extraordinary ways: farmers donating food to food shelves and schools for grab-and-go boxed lunches, young healthy individuals staying home for the greater good of all, neighbors intentionally checking on each other and delivering food when needed, families and friends regularly FaceTiming to stay connected, chefs and restaurant owners donating meals to health care workers and the recently unemployed, executives donating their salaries, neighbors singing to each other across Italian plazas and New Yorkers giving a resounding round of grateful applause to health care workers as they leave their shifts at the hospital, people asking each other, “how are you,” and actually listening deeply to the answer.

Love in the Time of Coronavirus.

Perhaps I’m being overly romantic in my outlook, just as Gabriel Garcia Marquez was criticized for being too simplistic in his depiction of enduring love (though perhaps only by those who chose to interpret his message simply). If that’s the case, I’m cool with it because having this outlook makes me feel better and encourages me to step up my own game and be the best person I can be. This crisis is offering me a beautiful reminder of what is important in life. I like looking for and uncovering all the positive and generous acts emerging amidst the universal uncertainty. It definitely beats the negative news headlines.

Of course, within this global love story is also the opportunity for each of us to cultivate a deeper self-love story, one in which we commit to taking care of ourselves as if our health matters – because it always has and always will. Life has changed dramatically in the last few weeks, and it looks like many of these changes are going to be with us a while, but we are still living. Do you feel alive? I cannot begin to imagine a better time to start valuing your health more deeply and learning to cultivate healthy habits. Seriously. The time is now, when nothing is normal and everything feels topsy-turvy anyway.

Close your eyes: Can you imagine a healthier, stronger version of yourself? Take a few seconds to sit with that vision, and then see if you can land on one or two ideas you already have for boosting your health. You’re smart. I know you have some ideas.

If you’re looking for other ideas, today’s love note from me offers resources for how to buy locally from farmers during this time when quality food is essential, and ideas for moving your body while sheltering in place. I also wanted to share a favorite springtime recipe and the link for a healthy deviant journey I’ve begun, in case you want to join. Here goes:

1. There is no better time than the present to connect with local farmers and buy your food directly from them. Quality food is essential to health and well-being, and one of the best ways to get quality food is to buy it from a source close to home that took care growing or raising that product while also caring for the land. I am well-connected with Minnesota farmers because of my work with the Minnesota Cooks program at Minnesota Farmers Union. Over the last two weeks, the Minnesota Cooks team has been compiling a resource we’re calling Buying Locally While Social Distancing, which is a list of Minnesota farmers offering farm fresh foods for safe delivery or pick-up. Small family farmers = healthy food + food security. During a time when none of us really wants to be grasping for the last package of chicken in the grocery store while trying to maintain distance from others, why not seize this as an opportunity to connect directly with farmers for the freshest food possible?

For those of you from other parts of the world, simply google your city and state with the words “farmers market association.” That should give you a good starting place for connecting with farmers. You can also contact your state’s farmers union and ask for names and numbers. Remember: don’t show up at farms without a prior appointment.

2. Move your body while sheltering in place. Though our world has changed dramatically in a short span of time, our body’s need to move has not. Perhaps now more than ever it’s imperative we continue to exercise – or build some sort of a movement practice if we aren’t already in the habit. Barring any health concerns which prevent you from exercising, movement is a critical pillar of overall well-being – both physical and mental. If you’re typically a sedentary person, it’s totally okay to start small with a short walk down your street, a few intentional extra trips up and down the stairs, or simple bicep curls with five-pound dumbells. Consistency is key, and getting started is the hardest part. Every little step we take adds up.

If you’re looking for instructed fitness opportunities, consider checking out some of the super awesome people and studios I’ve listed below, all of which have taken their classes virtual and, therefore, are currently available to you wherever you’re hunkering down in the world:

a. My friend Suzy, owner of Defining You Pilates and Fitness in St. Paul, and her stellar team quickly transitioned their Pilates and fitness services to a virtual format. As stated on their home page, “We are choosing to be creative, nimble and innovative in our approach to community fitness.” Yes!!! Suzy is a leader in the Pilates universe and the queen of staying upbeat. She will make you smile while giving you a great workout.
b. Feeling sassy? If so, mXe (prounouced moxie) is the studio for you. Offering dance, cardio, barre, boxing, and more, they’re also offering the first week of online classes free. Dancing helps me feel alive, and the folks at mXe know exactly how to get your heart rate up while making it fun enough to help you forget just how hard you’re working.
c. In the mood for one-on-one personal training? The dedicated team at Discover Strength is offering 1-on-1 virtual training for $39 per session, with the introductory session free. You don’t need any equipment, though small weights and an elastic band might be useful if you have them on hand.

Of course, walking or running outside are always available to you, as are body-bearing exercises like planks, push-ups, and lunges, which you can do from the comfort of your living room. I’ve also enjoyed discovering fitness videos like this Latin Dance Cardio Workout on YouTube, which keeps me hopping and flailing around my house breathless while giving my husband some cheap entertainment. It’s a win-win. ;)

3. Embark on a 14-day healthy deviant adventure with Pilar Gerasimo, health journalist and author of The Healthy Deviant. I mentioned Pilar in my last newsletter after attending her book launch, as I am a huge fan of hers and love the health revolution she’s promoting. Acting on instinct, Pilar decided to offer this 14-day healthy deviant adventure now while our lives and routines are already disrupted. Makes sense to me! The adventure started last Wednesday, but it’s not too late to sign up and catch up. Price is based on what you feel you can afford right now: $0 – $79. I’m always up for being a healthy deviant, so I signed up. I hope you do, too.

4. Minty Pea Spring Soup. This soup is an easy springtime dream. You should make it. End of story.

As a reminder, I am still seeing clients and have room to take a few new clients, but all of my sessions are taking place virtually until further notice. If you could use support, please reach out.

Stay healthy and sane, everyone!

Lockdown – a healing poem

Because there is healing in poetry and the arts, I felt compelled to share this poem written recently by Richard Hendrick in Ireland about the state of affairs right now amidst COVID-19. It fills me with a sense of optimism and reassurance that everything is just fine and will continue to be just fine – even if nothing is normal right now we’re a little uncomfortable with all the changes – if we just slow down to Love.

 

Lockdown

 

 Yes there is fear.

 Yes there is isolation.

 Yes there is panic buying.

 Yes there is sickness.

 Yes there is even death.

 But,

 They say that in Wuhan after so many years of noise

 You can hear the birds again.

 They say that after just a few weeks of quiet

 The sky is no longer thick with fumes

 But blue and grey and clear.

 They say that in the streets of Assisi

 People are singing to each other

 across the empty squares,

 keeping their windows open

 so that those who are alone

 may hear the sounds of family around them.

 They say that a hotel in the West of Ireland

 Is offering free meals and delivery to the housebound.

 Today a young woman I know

 is busy spreading fliers with her number

 through the neighbourhood

 So that the elders may have someone to call on.

 Today Churches, Synagogues, Mosques and Temples

 are preparing to welcome

 and shelter the homeless, the sick, the weary

 All over the world people are slowing down and reflecting

 All over the world people are looking at their neighbours in a new way

 All over the world people are waking up to a new reality

 To how big we really are.

 To how little control we really have.

 To what really matters.

 To Love.

 So we pray and we remember that

 Yes there is fear.

 But there does not have to be hate.

 Yes there is isolation.

 But there does not have to be loneliness.

 Yes there is panic buying.

 But there does not have to be meanness.

 Yes there is sickness.

 But there does not have to be disease of the soul

 Yes there is even death.

 But there can always be a rebirth of love.

 Wake to the choices you make as to how to live now.

 Today, breathe.

 Listen, behind the factory noises of your panic

 The birds are singing again

 The sky is clearing,

 Spring is coming,

 And we are always encompassed by Love.

 Open the windows of your soul

 And though you may not be able

 to touch across the empty square,

 Sing.

 

 -from Richard Hendrick (Brother Richard) in Ireland

 March 13th 2020

Immune Boosting Tips

While it’s always a great idea to take exquisite care of ourselves, the worldwide coronavirus pandemic is offering us a stark, in-your-face reminder how important it is not to leave our health to accident. Rather than feeling nervous or overwhelmed as we navigate these uncharted waters, however, my wish for everyone is that we empower ourselves with useful information and resolve to take even better care of our precious selves and loved ones in the days to come.

There’s a lot that feels outside of our control right now, but there are actually many small actions that are totally within our control (in addition to good hygiene), which can help keep our immune systems strong and ready to fight off viruses. To be human is to get sick sometimes, and when that happens the best we can hope for is to bounce back quickly.

The information below about boosting immunity has been a resource for my clients for years. I’ve reworked it over the last couple of days and included a few more ideas specific to this pandemic. Consider it a care package from me to you during this unprecedented time. I hope each of you finds at least one suggestion helpful (in conjunction with hand-washing, wiping down surfaces, covering your cough, etc):

1. Eat more garlic. Garlic is related to the onion (another valuable immune booster) and contains the active ingredient allicin, which fights infections and bacteria. According to one study, British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; the garlic takers were two-thirds less likely to get sick. Garlic is an easy immune booster to embrace. If you like to cook, simply incorporate garlic into your dishes at the end of cooking for the most immune-boosting impact. Better yet, set aside a couple fresh cloves, crush them slightly, then cut into pieces small enough to swallow. (Swallowing garlic bits, rather than chewing them, minimizes garlic breath.) If you don’t like to cook, simply buy a garlic extract from the health foods store. 

2. Boost your inner sunshine with vitamin D: There’s no denying the piles and piles of research on vitamin D; having adequate vitamin D levels is unquestionably one of the most important things you can do to keep illness at bay and experience optimal health. According to Dr. Mark Hyman, a well-respected, integrative MD, studies show how supplementing with vitamin D can reduce colds and flu by 42%. That’s significant! We all rely on a solid bank of vitamin D, preferably in the 55-80 ng/ml range, which is considered optimal. Vitamin D levels can be ascertained via a simple blood test, but often we need to specifically request a vitamin D test from our physicians. If you’re able to find out your vitamin D levels, talk to your doctor about just how much vitamin D to supplement with to get you into an optimal range. If you don’t know your levels and want to start supplementing immediately, it is generally considered safe to take 1000-2000 IU’s daily (especially for Minnesotans). It’s not uncommon to need 5,000-10,000 IU’s daily in the winter, but everybody is unique.

3. Embrace elderberry. Consuming elderberries to boost immunity is hardly a new concept. Elderberries are loaded with antioxidants and vitamin C, making them an extremely effective immune-boosting tool. The following information, which is quite persuasive, comes from The Healthy Home Economist:

“In one study, elderberry extract inhibited several strains of influenza and reduced symptoms. In another, elderberry syrup flavonoids were found effective against the H1N1 (Swine Flu) virus. In the most compelling study, a randomized trial of 60 patients aged 18-54 suffering from flu symptoms for 48 hours or less received 15 ml (3 teaspoons) of elderberry syrup or a placebo 4x per day for five days. Researchers observed that “Symptoms were relieved on average 4 days earlier and use of rescue medication was significantly less in those receiving elderberry extract compared with a placebo.”

If you’re lucky enough to get your hands on fresh elderberries, try steeping them in boiling water and then drinking as a tea. Elderberry juice is another option, and elderberry syrup is available at most health food stores (I like the Gaia brand), or you can follow this link to find a recipe for homemade elderberry syrup: http://www.thehealthyhomeeconomist.com/simple-elderberry-syrup-to-boost-immunity/#sthash.yFrI613F.dpuf

4. Breathe through your nose whenever possible to better filter impurities and pathogens. Breathing through your nose – especially while exercising increases the micro-amounts of nitric oxide in your bloodstream – which elevates the white blood cell count, thus boosting immunity. Breathing through your nose while sleeping leads to deeper, more restful sleep, which is always helpful for our immune system. It sounds weird (and even a little scary), but if you tend to sleep with your mouth open, consider “mouth-taping,” which is exactly what it sounds like: grab some medical tape and simply apply a piece vertically from the top of your upper lip to your upper chin. Many clients have looked at me suspiciously when I suggested they try this but then reported back how they did indeed feel more rested in the morning.

5. Take zinc. This trace mineral is well known for its immune boosting properties, and elderly people and vegans/vegetarians are at greater risk of being deficient. Zinc deficiency produces a direct and rapid decline in T cell function. T cells elevate the body’s immune response to viruses, bacteria, and other challenges to one’s health. Pick up a zinc supplement, keep zinc lozenges on hand, or eat zinc-rich foods like oysters, beef, crab, lobster, pork, chickpeas, or cashews to increase your levels. If taking a supplement, simply follow the recommended dosage on the bottle. I like the Mega Foods brand of zinc as well as Country Life.

6. Skip mainstream lines and try a natural, essential oil based hand sanitizer. Rather than arm wrestle somebody over who gets the last mainstream hand sanitizer on the store shelf (especially when we’re not supposed to be touching each other), find a doTerra rep and order some On Guard by doTerra, a more natural antiseptic spray that utilizes essential oils along with ethyl alcohol to kill 99.9% of germs. Sometimes taking the off-the-beaten path is so much less stressful.

7. Outwit bad bugs with an army of good bugs. If you know my work at all, you know I’m a big fan of probiotic supplements and probiotic-rich foods, like kefir, kimchi, and sauerkraut. Even a tablespoon or two of these foods every day can do wonders for our health.

Most of our good bacteria live in our large intestine, and most of our immune system (70-80%, astonishingly) is found in our digestive tract; therefore, when we build a healthy population of bacteria in our digestive tract, we’re building robust immunity. According to Dr. Mark Hyman, in an 80-day Swedish study of 181 factory employees, those who drank a daily supplement of Lactobacillus reuteri—a specific probiotic that appears to stimulate white blood cells—took 33% fewer sick days than those given a placebo. Any yogurt with a “Live and Active Cultures” seal contains some beneficial bugs, but Stonyfield Farm is the only mainstream US brand I know of that contains this specific strain. Do yourself a favor and don’t get too hung up on whether your probiotic supplement has this specific bacteria though – just make an effort to increase your good bacteria.

8. Drink warm water throughout the day (but especially in the morning) and stay hydrated. Be mindful of this especially in the winter, when the air is dry; our bodies need to be well hydrated to function properly and to keep protective (mucosal) barriers intact. According to Dr. Sorana Segal-Maurer, chief of the Dr. James J. Rahal Jr. Division of Infectious Disease at New York Hospital Queens, ”Dry and cold conditions (i.e. winter) are probably more high-risk situations (versus summer) for viruses because of dry mucosa.” The mucosa, she explains, is what lines your trachea, the back of your throat, and your sinuses. Viruses invade the mucosa and start growing, causing your cold. Keeping the mucosa hydrated is a key piece to warding off unwelcome viruses. Remember coffee and other caffeinated beverages don’t count!

9. Don’t even think about eating sugar if you are feeling rundown or after coming into contact with others who are sick. A sugary treat is fine every once in a while, but eating it regularly really taxes the immune system. If your health is compromised in any way, do not eat sugar. Instead try eating gentle sweets like sweet vegetables (sweet potatoes, carrots, squash, red bell peppers), fruit, dates with almond butter, or try drinking kombucha (sparkling, fermented tea) or sweet herbal teas like Good Earth Sweet & Spicey tea or Tazo’s Wild Sweet Orange.

10. Don’t cheat on your food sensitivities. If you know you’re sensitive to a certain food or group of foods, don’t cheat right now. Many people have food sensitivities, whether it be gluten, dairy, eggs, nuts, corn, etc. On a day-to-day basis, most of us can consume things our body doesn’t love and get away with it, but every time we do that it forces our immune system to work harder. My body doesn’t love dairy. As soon as I eat it, I get congested and a little asthma-like cough settles in, so for the foreseeable future, I won’t be cheating on my food sensitivity. I will respect my body’s boundaries.

11. Eat all the colors of the rainbow. Food is our primary medicine. Period. Eat all the colors of the rainbow, which means an array of fruits and veggies. Richly colored fruits and vegetables are chock-full of protective, immune-boosting phytonutrients. Food is our first line of defense – let’s not forget it. 

12. Drink dandelion root tea. This tea aids bile production, which helps create really robust digestion. Additionally, dandelion root tea has been shown to have anti-viral properties and assist the liver in cleaning out toxins, all of which helps boost immunity.

13. Avoid spending all day indoors. Even if it’s cold and yucky out, do your best to get some fresh air for a few minutes. Indoor environments are stagnant and force us to breath in chemicals from furniture, carpet, and cleaners that burden our body. Fresh air is better for our immune system.

14. Chew your food thoroughly. Chewing our food well helps our digestive system do its job more easily and absorb optimal nutrition from the food we’re taking in. When the body has to work hard to digest the food you eat, it taxes your entire system. 70-80% of your immune system is located in and around the digestive system – treat it well.

15. Take time to relax and do absolutely nothing. When we pack our schedules so full that there is no time left for rest, our health suffers. There’s a reason most religious traditions advocate for a Sabbath. Make sure you take breaks from all electronics too, including computers, TVs, and phones to allow your body and mind to relax fully. Perhaps this time of self-isolation and social distancing is an opportunity for some deep restoration of our health (ironically) from generally too-busy lifestyles.

16. Prevent the intrusion of pathogens through visualization. It may sound bizarre, but science has proven the powerful health benefits associated with visualization. And really, what harm could come from trying it? Simply imagine your body full of bright light. Start at your head and move slowly down to your toes, filling your body, section by section, with awareness and love. Then flood your entire body with this bright light of awareness for a full two minutes. This will charge the body with a heightened awareness, which will support the body’s immune system.

17. Smile and laugh as much as possible!

18. Get enough sleep. Ample sleep is a miracle worker for our immune systems. Seriously consider shutting down the TV and computer 2-3 hours before you plan to turn in, giving your brain and your nervous system a chance to calm down. You might also try moving electrical alarm clocks, phones, or other equipment away from where you sleep (at least 3 feet away).

19. Go easy on pesticides. Choose your foods carefully and learn which ones are important to buy organic. Pesticides weigh down our immune system and make our bodies work much harder to keep us healthy. Human beings were never meant to ingest the volume of chemicals we take in as a result of living in the 21st Century.

20. Load up on vitamin C. The jury is still out on whether or not vitamin C helps prevent the common cold, but study after study has proven that vitamin C helps reduce both the severity and duration of a cold or virus if you happen to catch one. Vitamin C rich foods include oranges, peppers, strawberries, pineapple, and cauliflower.

Please feel free to share this information with your loved ones. For my fellow health practitioners, also feel free to share, though I would simply request that you give me credit for compiling. Thank you!

Delicious, Nutritious Dining

Who likes to eat out? Me too. That’s why I’m excited to sing the praises of some restaurants here in Minnesota that make it possible to relax and enjoy some time away from the kitchen without sacrificing quality or nutrition.

Minnesota has a top-notch food scene. Between our community of farmers committed to quality and sustainability and our chef and restaurant community who value those farmers and choose to work with them, we have access to some of the best food in the country – and that’s not an exaggeration.

Home cooking is important for health because it’s only when we prepare food ourselves that we know exactly what went into that food. But all of us want a break from chopping and standing over the stove; that’s when having high-quality dining options come in handy.

Here are some of my favorites:

At Sara’s Table Chester Creek Café, Duluth
Birchwood Café, Minneapolis
Brasa, Minneapolis & St. Paul
French Meadow Bakery & Café, Minneapolis, St. Paul, MSP airport and others
La Ferme, Alexandria
Ngon Vietnamese Bistro, St. Paul
Pizzeria Lola, Minneapolis
Sassy Spoon, Minneapolis (an entirely gluten-free restaurant)
Sen Yai Sen Lek, Minneapolis
Tillie’s Farmhouse, St. Paul
Tonic, Rochester
Wise Acre Eatery, South Minneapolis

I could tell you a story about each of these restaurants or cafes and the farmers they work with, and I guarantee you would feel inspired and buoyed by their commitment to good food. Birchwood Cafe alone works with over 40 nearby farmers. Imagine the impact owner Tracy Singleton is having on their livelihoods! Sen Yai Sen Lek, a mouthwatering Thai restaurant in Northeast Minneapolis, sources as much product as possible from a collective of immigrant farmers named Big River Farms, all of whom are learning how to earn a living here in Minnesota. These stories are a reminder that where we spend our money matters.

I hope you enjoy these suggestions. To the best of our ability, let’s always try to fill our bellies with good nutrition, even when we’re out on the town. Deal?

Where are your favorite quality places to dine out? Who did I miss? There are so many! Let’s start a conversation and share our resources with one another.

In love & service,

Claudine

P.S. As always, I’d love for you to leave a comment below. I’m always curious about what you’re thinking, and I’ll always respond.

The Big Deal about CSA’s – Community Supported Agriculture

Invitation: Transform your kitchen into a wellness center with local, fresh, delicious food from a CSA – Community Supported Agriculture – this summer.

Though it’s not here just yet, I imagine you’re starting to daydream about summer, a season that brings energy, activity, and ample opportunities to indulge in locally-produced, hyper-fresh food. There’s something so special about delicate, just-harvested spring greens in May or a perfectly sun-ripened heirloom tomato in August; it’s as if you can taste the sunshine and warmth in these foods. So I have a fun idea to propose to you: why not shake up your grocery shopping habits this summer and try buying directly from some of Minnesota’s dedicated farmers instead? (Or try buying from a farmer from your state if you don’t live in Minnesota.)

 

Many small Minnesota farms are CSAs, which stands for “Community Supported Agriculture.” “Members,” (you – the shopper/enthusiastic eater), buy into a farm in exchange for a weekly or bi-monthly delivery of assorted produce. (Some also offer meat or eggs.) Joining a CSA is undoubtedly one of the most impactful upgrades you can make to your life. Here are a few reasons why:

 

  • Joining a CSA promotes diversity in one’s diet. When we’re getting our food from the grocery store, we tend to walk down the same aisles every week and fill our carts with virtually the same foods each time. Conversely, if we’re getting a weekly delivery of whatever is in season that week, our food changes routinely and effortlessly. This is really good for us; dietary diversity is essentially another form of health insurance.
  • Local foods are fresher. Buying locally cuts down travel time from farm to table, preserving essential vitamins, minerals, and nutrients. (Studies show 50% of vitamin C was lost in broccoli shipped from out of the country and 47% of folate was lost in spinach within 8 days of being harvested.) Fresher foods give us more bang per bite.
  • Local foods are in season. This translates into peak deliciousness alongside peak nutrient density. Tomatoes boast that deep red color, flavor, and texture that makes them real tomatoes. Winter tomatoes are such an inadequate substitutes, aren’t they?
  • Local foods are better for the environment. Some foods are shipped literally thousands of miles across the world; that is a big carbon footprint that could be avoided by supporting our neighbors instead.
  • CSAs preserve green space and farmland.
  • CSAs are economical. Most CSAs deliver a bushel of produce a week, and the price point for this organic, uber-fresh food is typically lower than at the coops.

 

Feeling inspired? Here are a few of my favorite CSAs in Minnesota:

www.springhillcommunityfarm.com (my CSA :)

www.untiedtswegrowforyou.com

www.featherstonefarm.com

www.loonorganics.com

www.mazopiya.com

 

You can also search for a CSA near you at:

www.localharvest.org

www.minnesotagrown.org

 

In love & service,

Claudine

 

P.S. As always, I’d love for you to leave a comment below. I’m always curious about what you’re thinking, and I’ll always respond.

Boost Your Internal Sunshine – Vitamin D

Feeling exhausted and blue these winter months? How’s your vitamin D? Perhaps it’s time to take stock of this vital vitamin and tap into its healing powers.

 

For far too long vitamin D was the most underrated nutrient in the world of nutrition. We paid very little attention to this powerhouse, which resulted in widespread deficiencies and varied physical, mental, and emotional struggles for many. Thank goodness we now know just how important this single vitamin is – a vitamin which is actually a hormone made from a reaction between our bodies and the sun. A hormone! And we all know by now that hormones are nothing to mess around with.

 

The benefits of  vitamin D are virtually endless, which can make it sound a bit suspicious and something of a cure-all. There’s certainly much more to creating health for ourselves than simply bumping up this single vitamin, but it’s a logical, smart place to start if you’re not feeling like your best, most vibrant self. Optimal vitamin D levels help prevent fatigue, osteoporosis, depression, as many as eighteen different types of cancer, influenza, Alzheimers, and hormonal imbalances, including those that contribute to PMS, sex hormone imbalances, and infertility. Research also shows that vitamin D may help prevent autoimmune diseases like multiple sclerosis, lupus, type I diabetes, and Hashimoto’s. Vitamin D boosts and regulates the immune system, helps regulate insulin signaling, and calms down chronic inflammation. Again, it may not be a cure-all, but I wouldn’t hesitate to call it a superhero in the vitamin-hormone world.

 

Here are some additional interesting tidbits about our vitamin superhero:

  • For 1/2 the year vitamin D is free because your body makes it when sunlight touches your skin; however, from October – April we make little or no vitamin D due to the sun’s angle, especially in Northern latitudes (like Minnesota, where I live). Perhaps this is why so many of us crave a warm weather getaway mid-winter; we’re craving a vitamin D boost. Most people can benefit from supplementation in winter. I like “Vitamin D Complete” by Nutricology and Isotonix Vitamin D with K2 for those people who are tired of swallowing pills and would prefer a liquid.
  • The further you live from the equator, the more sun exposure you need to generate vitamin D. Most U.S. states (certainly Minnesota) are considered far from the equator, which is why deficiencies run rampant here.
  • Additionally, the darker your skin is the more exposure you need to generate vitamin D – about twenty to thirty times the exposure, in fact. Deficiencies among African-Americans are dangerously widespread.
  • Chronic vitamin D deficiency can’t be reversed overnight; it typically takes months of supplementation and sun exposure to rebuild the body’s stores, but it’s not hard to do and is well worth the effort. It just takes some follow-through.
  • If you’ve been taking supplemental vitamin D for several months and are not seeing an improvement in your levels, you may need to add in some supplemental magnesium, which helps with absorption.
  • An overloaded or stressed liver may also impair one’s ability to produce vitamin D. There are many ways to support one’s liver, including easing off alcohol, sugar, and fried foods, eating more leafy greens and plant foods, and taking supportive liver supplement like milk thistle.
  • Vitamin D is critical for strong bones and muscles.
  • It’s very difficult to get adequate vitamin D through food. Most foods, unless fortified, are poor sources, and fortified foods are often processed foods and not the best for us anyway. This is why sunlight exposure is so important. Cod liver oil, sardines, and salmon are the best food sources.

 

Do you know if you’re getting enough vitamin D?

 

It may surprise you to learn that many doctors still do not automatically test for this vitamin-hormone. This shocks the daylights out of me given how beneficial it is. So this may very well be a test that you need to ask for. Don’t be shy about asking. It’s a simple test to add to your next round of bloodwork. Ideally you want your levels to fall between 55-80 ng/ml. Conventional medicine may tell you that 30 ng/ml is sufficient. I disagree. While it may be “sufficient” in terms of meeting a bare minimum requirement and preventing rickets in children, it’s certainly not optimal. Why not go for optimal?

 

Lastly, I encourage my clients who have struggled with deficiencies to get their levels tested both in the late summer or fall – sometime around September or October – and then again in the spring, preferably around April. This will give you a pretty good idea of how well your body produced vitamin D throughout the summer months (assuming you spent time outdoors), and then where your levels fall after winter.

 

Spring is on it’s way, but it’s not here yet. February and March can be tough months for a lot of us. We’re antsy. We’re ready for spring and the freedom to be more active, but we’re not yet feeling energized because of our lingering dark, gray days. I know I’m already craving the feeling of having my hands in the dirt and the smell of compost around me, but sadly these things are still a couple of months away. Vitamin D won’t help usher in spring any more quickly, that’s for sure, but it will help light you up from the inside. I know that for a fact.

 

In love & service,

Claudine

 

P.S. As always, I’d love for you to leave a comment below. I’m always curious about what you’re thinking, and I’ll always respond.

Travel-Friendly Snacks

It’s that time of year, when a whole lot of us living in northern latitudes plan delightful escapes from our snowy, gray landscapes and jet off to recharge our spirits – and vitamin D levels – with sun, palm trees, beaches, and the salty, meditative ocean.

 

Over the last few weeks three different clients heading off to enviable havens have asked me for healthy travel snack ideas. I felt so uplifted and energized by these conversations! Making healthy choices while navigating airports, sitting on airplanes, and without access to our well-stocked pantries and fridges requires a little creativity. But if you’re willing to take on the challenge, it sure as heck demonstrates that choosing quality food has become a non-negotiable part of your life – not just a whimsical choice you make when it’s convenient. And that makes me smile.

 

Eating healthy while traveling doesn’t have to be super difficult if you intentionally plan ahead. It’s kind of amazing; once you’re committed to feeding yourself well, eating crap while traveling doesn’t even feel like an option anymore.

 

(In the end, our success always comes down to planning, doesn’t it?)

 

Here in Minneapolis, we’re lucky to have some fantastic dining options at the Minneapolis-St. Paul airport. If I’m leaving from the MSP airport, it’s not unusual for me to stop at French Meadow Bakery and pick up a salad and a probiotic-rich kombucha for my flight (just be careful opening that naturally carbonated kombucha on the plane or your seat mates might unexpectedly get treated to some kombucha too! Ka-pow!). Other airports around the world don’t always have the healthful dining options we’re lucky to have, but I’ve learned that finding a salad or fruit elsewhere is pretty doable. True, it might not be organic, but I encourage you to do the best you can and try to just relax when it’s not exactly what you’d prefer.

 

Additionally, I want to emphasize that I never leave for a trip without snacks. Never. In fact, I probably spend as much time thinking about and preparing my snacks as I do the clothes I’m packing. No exaggeration. Being hungry on a plane is as miserable as the snack packs they offer.

 

Below is a list of the healthy snackables I often pack. I usually choose 3-5, depending on how long the trip is:

Travel-Friendly Snacks

– apple slices or clementines that peel easily
– sliced veggies like red pepper or cucumber slices (usually 1 cucumber and 1 red pepper is plenty); these travel well and have the added bonus of being hydrating
– nuts and seeds, or a favorite trail mix
plantain chips (I am always so proud and happy with myself when I’ve taken the time to make these for a trip; I can hardly wait to dig into them)
Keen-wah Decadence bars: one of the best “protein bars” I’ve found
– a peeled hard boiled egg or an organic turkey stick for longer trips where I anticipate wanting/needing protein
Laughing Giraffe truffles for something sweet yet sustaining, or some dark chocolate
– ginger tea bags, just in case there’s turbulence and I start to feel woozy

 

Of course I avoid soda, so I also bring my refillable water bottle to ensure I stay hydrated. And remember that if you’re traveling to another country, they can get fussy about what they’ll allow you to bring into their country. Don’t pack too much, or you might have to toss your delicious treats into the trash. That feels awful.

 

What kind of food do you pack when you travel? I’ve got a couple of long plane trips coming up in the next six weeks, and I’d love more ideas myself. If you feel like sharing in the comments section below or on my Facebook page, I’d sure appreciate it. After all, us adventurers need to help each other!

 

In love & service,

Claudine