In another study of school children aged 11-18, low vitamin D levels were seen in 65% in all students. Vitamin D deficiency rates were twice as high in girls compared to boys. And again with this study, blood levels of vitamin D decreased as weight and BMI increased.

Low vitamin D levels are associated with lower immunity, heart disease, depression, certain cancers, increased risk for insulin resistance and type 2 diabetes. Vitamin D is essential for bone health, especially in developing children. It may help prevent mood and behavioral issues.

So why are we seeing such high rates of vitamin D deficiency? The answer may be multifold. For starters, in general, obese and severely obese children may not be getting enough exercise and they may not be getting enough outdoor exercise and exposure. Remember, one of the ways we obtain vitamin D is by absorbing it through our skin via exposure to sunlight. In general these children are also at risk for poorer eating habits, which adds to the cycle of developing insulin resistance and risk for weight gain.

As parents, educators, and health care providers, we can encourage children to make sure to get at least 30 minutes of weight bearing exercise daily if possible. We can encourage healthy eating. Best sources of vitamin D (not super easy to find in food) include fish, oysters, cod liver oil, fortified dairy and cereal products, eggs, and mushrooms. Vitamin D supplementation may also be an important consideration if the child is extremely deficient or falls into the higher risk category of being overweight or obese. It is important to talk to your health care provider about what is best for your child.

References:

Alemzadeh R, Kichler J, Babar G  et al: Hypovitaminosis D in obese children and adolescents: relationship with adiposity, insulin sensitivity, ethnicity, and season. Metabolism 2008 Feb;57(2):183-91.

Çizmecioğlu FM, Etiler N, Görmüş U et al: Hypovitaminosis D in obese and overweight schoolchildren. Clin Res Pediatr Endocrinol 2008;1(2):89-96.

Turer CB, Lin H & Flores G: Prevalence of vitamin D deficiency among overweight and obese US children. Pediatrics 2013 Jan;131(1):e152-61.

Lycopene garnered much attention when we learned that eating pizza (in moderate amounts of course) may not be such a bad idea since tomato sauce/paste contains relatively high amounts of lycopene. Early enthusiasm for studies that suggested that diets high in lycopene may help protect against prostate cancer has waned in recent years with research reviews that have yielded uncertain results. Unfortunately when many people hear that eating pizza may actually be good for us they interpret that as license to consume an entire pie at one sitting, several times per week. Factor in the saturated fat from cheese (and meat) plus carbohydrate overload from the crust and all of a sudden those antioxidants in the tomato sauce are busy fighting off the damage from all of the toppings. Nonetheless, take that same tomato sauce, load it with veggies and serve it atop quinoa or brown rice and now we’re talking about putting lycopene to work for us.

Current research supports the following:

-        Lycopene may increase survival in people with heart failure

-        Lycopene has shown possible benefit in cognitive performance and protection of nerve cells

-        Lycopene intake is associated with a lower prevalence of metabolic syndrome

-        Lycopene may have a protective effect against coronary artery disease

-        Lycopene consumption may help lower total cholesterol and improve the total cholesterol:high cholesterol ratio.

-        Higher lycopene concentrations in the blood have been linked to decreased risk of stroke in men

-        Lycopene may have a beneficial effect on oxidative stress in individuals with type 2 diabetes

Crisper drawers are there for a reason. The purpose of the drawers is to retain humidity since many vegetables will get flabby and dry in low humidity. Since fruits and vegetables have different needs, it is best to keep fruit in one drawer (most fruit requires less humidity) and veggies in another. High humidity means the little sliding window area is completely closed. There are some fruits and vegetables that should not be refrigerated and simply belong on the countertop. I’m sure most of us have been attracted to a gorgeous bowl of crisp apples or seen a lovely bowl of citrus used as a centerpiece. When done right, this is a great idea. The key is to store them out of direct sunlight and away from other vegetables, and not bring home more than you’ll eat.

There is a chemical, actually an odorless gas, called ethylene. Once fruits and vegetables have been picked, they can emit ethylene, some in greater quantities than others. Ethylene tends to cause fresh fruits and vegetables to ripen more quickly, and as a result it can also cause them to spoil. Apples are notorious ethylene producers. Placing higher ethylene producers next to other fruits is not a good idea.

Here are handy guidelines for storing fresh fruits and vegetables that I adapted from Spark People.

Refrigerate:

Ethylene producers: Apples (store in fridge (low humidity)  if you know you’ll have them more than a week), Apricots, Cantaloupe, Figs, Honeydew (remember keep these separate from other fruits and veggies)

Store unwashed and in a single layer: Blackberries, blueberries, raspberries, strawberries, leafy greens

Store unwashed in a plastic bag (with a few holes poked in it): Broccoli, carrots, cauliflower, corn, green onions, lettuce, peas, radishes

Store upright, ends/tips cut off, bottom in water (like flowers in a vase), plastic bag covering: fresh herbs (except basil), asparagus

Store in a paper bag: Mushrooms, okra

Refrigerate (no special instructions): Artichokes, Beets, Brussels sprouts, Cabbage, Celery, Cherries, Grapes, Green beans, Lima beans, Leeks, Plums, Radishes, Spinach, Sprouts, Zucchini, Yellow squash

Store on Counter:

Ethylene producers: Apples (less than one week), tomatoes, bananas

Basil, Cucumbers, Eggplant, Garlic, Ginger, Grapefruit, Jicama, Lemons, Limes, Mangoes, Oranges, Papayas, Peppers, Persimmons, Pineapple, Plantains, Pomegranates, Watermelon

Ripen on Counter, Then Refrigerate:

Avocados, nectarines, peaches, pears, plums, kiwis

Store in a Cool, Dry Place:

Winter squash, potatoes, onions (away from potatoes)

Some fruits are just highly perishable; raspberries come to mind. I only buy raspberries when I know they’ll be eaten within the next 48 hours. If not, I’ll freeze them or bake them into something wonderful so they don’t go bad.

If you are not in a situation where you can shop for produce more than once a week, you’ll have to be strategic about storage and preparation in order to meet the goal of 7 servings of fruits and vegetables per day. Aside from following the proper storage guidelines as outlined above, here are a few suggestions of what foods to eat first (assuming they are ripe when you buy them) and what can wait until the end of the week.

Eat within the first 3 days of buying:

Artichokes, asparagus, bananas, broccoli, avocados, corn, cherries, mushrooms, strawberries, raspberries, watercress, mustard greens

Eat within 5 days of purchase:

Lettuce, arugula, cucumbers, grapes, zucchini, lime, eggplant, pineapple, blueberries, Brussels sprouts, cauliflower, grapefruit, leeks, lemons, oranges, peaches, pears, plums, spinach, tomatoes, watermelon

Will last over a week:

Apples, beets, cabbage, carrots, celery, garlic, onions, potatoes, winter squash

Just typing all of this out serves as an inspiration for me to head the kitchen and reorganize the produce in a way that is going to make it last longer. I’m going to choose recipes that use the veggies I don’t want to lose and I’m going to enjoy seeing how I can make sure nothing goes to waste.  Here’s wishing you’re ready to do the same.

A study published in the British Journal of Dermatology explains that a lifetime of sugar eating may damage collagen and elastin, the protein fibers within our skin that keeps us looking more youthful. When collagen and elastin become damaged, our skin loses its resilience and suppleness. This then results in dryness, wrinkles, sagging, and that loss of lovely tone. The connection here is that sugar in the bloodstream attaches to proteins, forming what are ironically known as advanced glycation end products (AGEs). More sugar eaten equals more AGEs. More AGEs leads to the damage we just described. Oh and by the way, AGEs also make us more vulnerable to sun damage.

So, just like we can’t undo the damage we did as a kid frying ourselves out in the sun, we can take some preventive measures today to help stop and maybe, if we’re lucky, reverse some of the damage we’ve done. Here is a short list of must do’s for a more youthful glow:

1. Add fresh wild fish to your weekly menu and consider supplementing with flax or fish oils.  The omega-3 fatty acids, in particular, help decrease inflammation and can really show up in the hydration of your skin.  They help defend against skin damage and may help boost the immune system.

2. Keep sugar intake to a minimum. Stick to fresh fruits and vegetables when it comes to sugar, but steer clear of processed foods and especially processed sugars included corn syrup, high fructose corn syrup. One teaspoon of sugar equals approximately 4 grams of sugar so to figure out how much sugar is in one serving of whatever you are eating or drinking, just do the math.  If the product lists 20 grams of sugar than that means 5 teaspoons of sugar.  Aim to keep total sugar for the day at or below 10% of your total calorie intake.  This is challenging, so you may want to write things down at first to keep tract. Along this same train of thought, cut down on cookies, cakes, all flour-based products, which do nothing for our skin or our waistlines.

3. Think antioxidants when it comes to your (internal and external) “diet.” Green tea along with a rainbow assortment of vegetables will do the skin well. Vitamin C in foods, supplements and in facial crèmes has been shown to have a positive impact on preventing or reducing the wrinkle affect. Many dermatologists recommend lotions that contain vitamins C and E, green and white tea, and/or idebenone, a powerful man-made antioxidant

4. Don’t over-exfoliate. Exfoliation is great for improving texture of the skin, removing dead cells and so-forth, but if you do them more than once a week or every other week, you are at risk for stripping your skin of it’s own hydrating oils and drying it out.

5. Stay out of the sun during peak hours and keep your skin well hydrated and protected with sunscreen.

6. Stay hydrated by drinking plenty of water throughout the day.

7. And just to remind and reinforce: Limit the Sugar!!

Serves 4

1 1/2 cups chicken broth

1/4 cup wheat free tamari soy sauce

2 tablespoons packed brown sugar

3 tablespoons ketchup

3 tablespoons finely minced peeled fresh ginger

2 garlic cloves, minced

1 tablespoon apple cider vinegar

1 pork tenderloin (about ¾ pound to 1 pound, trimmed of fat)

1 tablespoon olive oil

Whisk together 2/3 cup broth, soy sauce, brown sugar, ketchup, ginger, garlic, and vinegar and pour into a large sealable plastic bag. Add tenderloin and seal bag, then marinate, chilled, turning bag over occasionally, at least 2 hours.

Bring tenderloin to room temperature if time permits, about 1 hour.

Put oven rack in middle position and preheat oven to 425°F.

Pat tenderloin dry and reserve marinade. Heat oil in a 12-inch ovenproof skillet over moderately high heat until hot but not smoking, then brown tenderloin on all sides, turning with tongs, about 3 minutes total. Transfer skillet to oven and roast pork until thermometer inserted diagonally into center of meat registers 155°F, 12 to 15 minutes. Transfer to a cutting board and let stand, loosely covered with foil, 10 minutes.

While meat is roasting, pour marinade through a fine-mesh sieve into a small saucepan and boil until reduced to about 1/3 cup, 10 to 15 minutes. Stir in remaining cup broth and bring sauce to a simmer. Serve slices of tenderloin with sauce.

Cleansing doesn’t have to be fancy, expensive, complicated or announced to the public. It can be as simple as deciding to let go of habits that no longer serve us. It may be taking a break from particular foods and beverages that tend to contribute to a lack of energy, addiction, inflammation or weight gain. Certainly in the case of true addiction, the letting go of certain things, alcohol, nicotine, and sugar, for example, may be extremely challenging and in need of greater support than simply deciding on our own that we’re just going to stop drinking, smoking, or eating sugar. And if that is the case for you then we definitely recommend you seek professional help for those addictions. If on the other hand, we are looking for a way to feel more refreshed, lighter, energized, and focused, then there’s no time like the present.

The first step in cleansing is generally eliminating foods and beverages that contribute to inflammation and metabolic challenges, including obesity. The most common triggers are: sugar, alcohol, caffeine, dairy, refined carbohydrates (including all flour products and products containing gluten), trans fats, tobacco, and processed foods. Regular consumption of any or all of the things on this list on a regular basis can zap vitality. If all we did was avoid these 8 items for three weeks, chances are at the end of those 21 days we’d feel lighter and brighter. But in order to fully support the body while eliminating these items, there are other things to keep in mind. First, it is important to stay hydrated and drink plenty of water and herbal teas. Chances are that if we are used to consuming caffeine and sugar on a regular basis, then we may feel pretty bad for several days before we start feeling better. Yes, that is the downside to cleansing, which is why we often refer to it as detoxing.

The body is designed to detoxify itself. When we really detox, we release and eliminate toxins. This can feel downright awful.  Toxins are basically poisons produced by our body’s own processes, or from the environment, from food, water, and chemicals used to grow food and manufacture millions of chemical-based products. We process toxins internally with the support of our liver and kidneys and we excrete toxins via sweat, urine, and feces. When we constantly bombard the body with toxins, either through unhealthy lifestyle habits or environmental exposure, normal detoxification processes become overwhelmed, leading to a sort of domino effect where our immune systems can become compromised, inflammation sets up, weight gain creeps in, blood sugar begins to fluctuate, constipation and/or diarrhea become the norm, aches and pains become more frequent – and before we know it, we need a lifestyle overhaul in a big way!

Similar to when we decide a relationship no longer serves us and it is time to let go, letting go of a lifestyle that has become comfortable can be painful. Just like it may be appealing to return to the dysfunctional relationship, it is super tempting to return to old eating habits. So, how do we start?

Begin by making a list of all the things you are going to release for the next three weeks. We recommend starting with our list of 8 common triggers:

Sugar and Artificial Sweeteners (including Splenda)

Alcohol

Caffeine

Dairy

Refined carbohydrates (including all flour products and products containing gluten)

Trans fats

Tobacco

Processed foods

As we said before if you know you have a more serious addiction to alcohol or tobacco, please seek professional assistance to help you get off of those poisons. Otherwise, just get rid of the other items on the list. Clean out the refrigerator and the pantry. Make yourself a shopping list with plenty of vegetables. Make a point to eat at least 7 servings of vegetables every day and one to 2 servings of fruit. Drink your weight (in ounces) of water – minimally. Try to get fresh air every day. Take a break from television and go to bed at a reasonable hour (before 10 pm). Write down how you are feeling. Keep track of each day. Record your vitals (weight, blood pressure, heart rate) before you begin and when you end.

At the end of the first week, consider eliminating red meat and eggs (eggs are a common allergen). Focus your meals on non starchy veggies, legumes, fresh fish, and organic poultry on occasion.

After the end of three weeks, don’t go crazy and eat an entire chocolate cake and a sausage pizza. Gradually reintroduce some of the foods you’ve been missing. If you like to eat or drink dairy products, add just a serving at a time each day and see how your body responds. Notice how much less salt and sugar you need to satisfy that urge. Before diving back into a carafe of coffee, consider switching to green tea, or opt for a little of both. Celebrate a healthy lifestyle and see where you can make these habits last for more than just three weeks.

Click here to see what Dr. James has to say about cleansing.

From Myra Goodman’s Earthbound Cook Cookbook

Serves 4

1/2 cup fine dry breadcrumbs (note: we used toasted gluten free bread that we processed in the food processor)

3 tablespoons fresh tarragon, minced

1 tablespoon minced fresh flat-leaf parsley

2 cups dry white wine

2 tablespoons chopped shallots

6 tarragon sprigs

3/4 cup half and half, or heavy whipping cream

1/4 cup tomatoes, seeded and diced

3 tablespoons capers, drained

salt and pepper, to taste

4 skinless halibut fillets (about 5-6 ounces each)

2 tablespoons canola oil

juice of one lemon

Place bread crumbs, 1 tablespoon of the minced tarragon, and the parsley in a small bowl and stir to combine. Set aside.

Combine the wine, shallots, and tarragon sprigs in a small pan and bring to a simmer over medium heat. Cook uncovered at a slow simmer until the liquid has reduced to 2 tablespoons, about 20 minutes. Add the half and half (or cream) and cook over medium heat until the sauce has reduced by half, 5 to 8 minutes.

Strain the sauce through a fine-mesh sieve into a bowl. Discard the solids and return the sauce to a clean pan. Add the remaining 2 tablespoons minced tarragon, the tomatoes, and the capers. Season to taste with salt and pepper. Keep the sauce warm while you cook the halibut.

Preheat oven to 375.

Sprinkle both sides of the fish with lemon juice and season them with salt and pepper. Spread the bread crumb mixture on a plate and dip one side (only) of each fillet in to the crumbs, pressing lightly so they adhere.

Heat oil in a large ovenproof skillet over medium-high heat. Arrange the fish fillets, crumbed side down, in the skillet, making sure not to crowd the pan. Cook the fillets until the crumbs are golden about 3 minutes.

Carefully turn the fillets over and transfer the skillet to the oven. Bake until the fillets are just opaque and can be flaked with a fork, about 6 minutes, depending on the thickness of the fish. Note: when we prepared this dish, we cooked the fish crumb side down in a cast iron skillet then transferred to a broiling pan lined with foil (sprayed with cooking oil spray) and cooked (crumb side up) on the middle rack. The fish turned out perfectly.

Serve the fillets warm, drizzled with the sauce.

We served the halibut with a small side of tri-colored quinoa and sautéed kale.

Per Serving: 448 Calories; 17g Fat (4g sat); 39g Protein; 14g Carbohydrate; trace Dietary Fiber; 71mg Cholesterol; 293mg Sodium.

Note: These nutritionals (based on total of 24 ounces fish), especially fat and calories, are likely a bit on the high side. We actually served 5 with this recipe (fillets ranging in size from 4 to 7 ounces) and had leftover sauce, which would cut the calories considerably.

Also, this recipe would be delicious with other herbs – especially rosemary.

Click on photo to watch video

The Mediterranean diet has been shown to help reduce levels of inflammation in the body in just 6 weeks. By adding vegetables, legumes, olive oil, fish, nuts, and seeds to your diet and decreasing red meat, sugar, and processed foods, you can help decrease your risk for heart disease, stroke, type II diabetes, and certain cancers.

Strength does not come from physical capacity. It comes from an indomitable will. -Mahatma Gandhi

There’s a great book called Younger Next Year by Chris Crowly & Henry S. Lodge, MD. One of the chapter titles is awesome: “Life Is an Endurance Event: Train for It.” So many people believe that everything in life happens by chance; that some people are simply blessed with better genes than others and are therefore smarter, fitter, richer, or better looking. It’s certainly true that genetics can play a powerful role in our lives, but it’s somewhat like being dealt a certain hand in a game of cards. It’s what we do with what we’re dealt that really counts. So why not train for our lives like champions.

Of course training includes exercise. There is no way around it. Exercise is powerful. It is exhilarating. It is magic. Period. It gives you strength, boosts your mood, metabolism, immune system, cognitive function. Not exercising is foolish. It is a waste of body and a waste of life.  Exercise tells your body to get stronger, smarter, healthier, younger, happier, sexier. We are not going to tell you every single reason why you should be exercising EVERY DAY. You must know that by now. If you need a reminder: Disease prevention (stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis), weight management, improves mood, improves sleep, increases overall energy, and IT’S FUN!

If you are not exercising on a regular basis, take a moment to write down your top 3 excuses.  Now, write down, what you can do to eliminate those excuses and give yourself a deadline. The truth is, it isn’t going to get any easier starting tomorrow. Begin right now. Decide to change your life in a powerful way. Start moving now. Set a goal of moving for at least 30 minutes every day. By aiming for every day rather than four, five, or six days a week, there will be no chance of finding an excuse not to exercise, not that you’ve ever used that excuse have you? Begin with aerobic exercise, everyday. Then add in resistance training in the form of weights or using your own body weight – at least 4 times per week. If all of this is brand new to you of course you will want to consult with your health care provider and a fitness trainer who can help you with your specific needs and questions.

When we talk about aerobic exercise, it means getting your heart rate up and sweating. This is not golfing, doubles tennis, croquet, or bowling. This is biking, swimming, running (or fast walking), fitness classes. Sweating is awesome and cleansing. Many people get scared when their heart rate gets elevated. This is understandable. If this is the case with you then we recommend you talk to your doctor about having a stress test prior to beginning a new aerobic exercise program.

There are plenty of heart rate monitors on the market so that you can feel comfortable monitoring your heart rate before, during, and after a workout. The general rule for maximum heart rate is to take 220 and subtract your age. So for age 50, maximum heart rate is 170 beats/minute. This method doesn’t take into account genetics or fitness level, so again if you are new to exercise, first get clearance from your doc. Next measure your own resting heart rate and use this number to determine your “heart rate reserve.” For example, if you are 50 and your resting heart rate is 70 beats/minute, then your heart rate reserve is 100 beats/minute. These two numbers can help you calculate many “target heart rates.” For example, for aerobic fitness, the target heart rate goal is typically between 75 and 85 percent of your heart-rate reserve. Seventy-five percent of the heart-rate reserve of 100 is 75, and 85 percent is 85. Add the resting heart rate to both numbers (in the case of our example) and you’ll get a range of 145 and 155. To improve your aerobic endurance, you need to aim for between 145 and 155 heartbeats per minute. Since this is getting a bit technical, again, we’ll refer you back to your health care provider to make appropriate recommendations.

Approach exercise like it’s an important job interview. You are presenting your best self and you are raising ambitions all around you. You need this job and this job needs you. Show up ready to seal the deal. Train for your life each day by putting in the time and effort that you deserve. Regardless of the genetics you came into this life with, you have the power to transform your life from average to amazing. Build willpower through meditation (slow belly breathing), balanced blood sugar (healthy eating, steering clear of refined foods), and yes exercise. Exercise helps build willpower and increases self-control and self esteem. It’s time to train for the life of your dreams.

Did you know that the oils that we consume can have an impact on our mood?