Healthy Diet Archives - Page 2 of 2

On the social media sites I follow, the topics of Vitamins D, Vitamin B12, or fatty acids such as EPA and DHA seem to run in cycles.

Today's whole food, plant-based doctors have differing opinions on whether or not we should add these supplements to our diets, so the confusion is understandable. Plus, many people are being advised by their health care providers to supplement (often because today's lab test ranges are set too high, which turns everyone into a patient).

If you do have concerns, however, that you might actually be deficient in a certain vitamin or nutrient, Ulta Lab Tests is the organization I highly recommend where you can order your own blood tests. Right now the test for B12 is about $26, the Vitamin D test runs around $40, and the Omega-3/Fatty Acids test is $48. The variety of tests they offer is extensive! Plus they have sales year round, so prices may vary.

Here's how it works: Create an account on their website, order the blood tests (and pay) online, and choose any one of the many blood draw facilities in your area for the test. Then print out the order. You can make an appointment at the facility or go on a walk-in basis. (Note: The printed order will tell you if you need to fast.)

Once you visit the draw facility, the results will post to your account online within a day or two. What you do with the results is up to you. If you truly have a nutritional deficiency, you have several options:

First, determine if you're truly deficient. Some labs, for example, consider Vitamin D to be low if it's under 30 nanograms/milliliter (ng/mL); however, the 25-hydroxy vitamin D blood test is considered normal at 20 to 50 ng/mL. Less than 12 ng/mL indicates a deficiency.
Monitor yourself while taking steps to be proactive with your diet and lifestyle, and then repeat the test in a few weeks. (I recommend a second test, no matter what. Too often we make health decisions based on ONE test, which I've seen backfire on many occasions.)
Explore the root cause of why the deficiency exists:
Low Vitamin D? How often do you get out in the sun? The sun is the source of 90% of our Vitamin D. Here's how much sunshine you need.
Low B12? Begin (or increase) your supplement. (Note: Vitamin B12 is the only supplement plant-based eaters are advised to take. Read why and how much we should take here).
Low in Fatty Acids? Consider consuming ground flax seed every day. The body converts Omega-3 fatty acids (ALA) into other fatty acids such as EPA and DHA. Here's a good article on the topic by a pharmacist.
Consider short-term supplementation, if warranted, to resolve the issue. But do your homework first! Many supplements are harmful when taken in high quantities.
Of course you can always see your doctor if all else fails. Again, do your homework before agreeing to treatments. This topic is spelled out in detail in the "How to Manage a Temple" chapter of The "Plan A" Diet.

You are your #1 healthcare advocate! Take advantage of that privilege by being proactive in your health decisions. There's a place for modern medicine, but you're the one who will be affected by any and all medical decisions. Reap the benefits of a whole food, plant-based diet, exercise, sunshine, and other wise lifestyle choices.

Are you eating enough fruits and veggies???

A study released recently by the Centers for Disease Control and Prevention (CDC) certainly tells a sad and concerning tale. The study measured the number of adults in the United States who are meeting the recommended intake of fruits and vegetables. The recommendation is that adults who engage in less than 30 minutes of moderate physical activity daily should consume 1.5 – 2.0 cups of fruit, and 2 – 3 cups of vegetables daily. During 2007 – 2010, however, 76% of Americans did NOT meet the recommended fruit intake, and 87% did NOT meet the recommended vegetable intake. Half the total US population consumed less than 1 cup of fruit and less than 1.5 cups of vegetables daily. These results are dismal to say the least.

The CDC says that eating more fruits and vegetables adds nutrients to the diet, reduces the risk of heart disease, stroke, and some cancers, and helps manage body weight when consumed in place of more energy-dense foods. (I would personally like to add that a host of other ailments are relieved or reversed by consuming a diet HIGH in fruits and vegetables!)

McDougall Curried Sweet Potato Burgers, Polenta Fries and Pineapple Parsnips — Sweet Potato Burgers, Polenta Fries and Pineapple Parsnips

The data for the study is comprised from the Behavioral Risk Factor Surveillance System (BRFSS); and although the total number of Americans in this particular study was 373,580 adults, the results varied substantially by state. For example, Americans meeting the fruit intake recommendations vary from 7.5% in Tennessee to 17.7% in California; those meeting the recommended vegetable intake vary from 5.5% in Mississippi to 13.0% in California. In case you’re wondering where Illinois ranks, of the 5016 adults surveyed, only 14.6% eat enough fruit and only 8.7% eat enough vegetables on a daily basis.

The BRFSS is the sole source of dietary surveillance information used by most states to help identify public health nutrition problems and support the design and management of nutrition intervention programs; the BRFSS collects data on health risk behaviors and conditions, chronic diseases and conditions, access to health care and other related issues. The survey also asks respondents how many times per day, week or month they consumed 100% fruit juice, whole fruit, dried beans, dark green vegetables, orange vegetables, and other vegetables over the previous time frame.

The CDC suggests that because fruit and vegetable consumption affects multiple health outcomes and is currently low across all states, continued efforts are needed to increase demand and consumption. Improving intake during childhood is needed; 60% of children consumed less than the recommended fruit, and 93% consumed fewer vegetables than recommended between 2007-2010. School districts, schools and early care providers can help increase children’s fruit and vegetable intake with meals, snacks, and whenever food is offered; staff should also be trained to make fruits and vegetables more appealing and accessible. The CDC also suggests we should improve fruit and vegetable access, placement and promotion in grocery stores, restaurants, worksites and other community settings.

On a personal note, it’s the observation of many – myself included – that people aren’t eating enough fruits and vegetables because they’re eating a poor diet in general. It’s great to increase the amount of fruits and veggies we’re eating, but we also need to improve the entire diet. It’s the totality of the diet that matters. The way to improve one’s overall diet is through education, motivation, and learning easy and practical life skills (how to prepare, shop and cook). That’s where I come in. I’m at your service when you’re ready to begin. To learn more about our classes or receive our newsletter and/or blog. We have a great class on Bone Health scheduled for the morning of Nov. 7, 2015. Get details here.

Concerned You’re Deficient? Order Your Own Blood Test

Majority are Not Listening to Mom…..How about You?

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