Vitamin D3

Supplements had never been a part of my daily routine until recently.  I refused to accept the fact that feeling lethargic and run down all the time was simply what happens when you get older and are always busy.  I started doing a lot of reading on vitamins and minerals that are essential to your overall health.  I was amazed at the information I found about Vitamin D3.  If you don't take anything else daily consider this supplement.

Check out the following article to see all the amazing benefits. 
http://articles.mercola.com/sites/articles/archive/2008/12/27/important-vitamin-d-update.aspx

Check out this video lecture for in-depth info:

http://articles.mercola.com/sites/articles/archive/2008/12/16/my-one-hour-vitamin-d-lecture-to-clear-up-all-your-confusion-on-this-vital-nutrient.aspx

I decided to take Dr. Mercola's advice so I wasn't guessing at the amount of D3 to take.  In January, I went to a doctor and had a simple blood test done to determine any deficiencies of vital nutrients since I had not done this in years.  All my levels were good except my Vitamin D level was low as I had suspected.  I was at 29 ng/ml.  As you can see in the first article, my levels should be 50-70 ng/ml for optimal health.  My doctor increased my intake from 1,000 iu per day to 5,000 iu per day.  You do need to get your blood tested periodically to make sure you are not overdosing and/or are taking the correct dosage.  The other great thing is this supplement is inexpensive and you can get them anywhere (just make sure it's Vitamin D3 not D2).

I felt that my immune system was operating poorly and I was sick all winter, every winter.  This winter I have been taking D3 and Vitamin C and have yet to get a cold or flu.  I have definitely fought off about 4 colds by mega dosing (about 1,000 mg of Vitamin C a day) plus an extra 2,000 iu of Vitamin D.  Not to say this is the answer or the answer for everyone, however, for me it is part of the combination along with diet and exercise that has made me healthier.  I feel more energetic and happier (it seems that all the little ailments are gone and my body systems work better).

I hope you give this topic some time and thought!

Whole Wheat Honey Pizza Crust

Ingredients

• 1 (.25 ounce) package active dry yeast
• 1 cup warm water, 110F (if water is too warm or cold it won't work properly)
• 2 cups whole wheat flour
• 1/4 cup wheat germ
• 1 teaspoon salt
• 1 tablespoon honey

Directions

1. Preheat oven to 450 degrees F.
2. In a small bowl, dissolve yeast in warm water. Add honey and stir. Let stand until creamy, about 10 minutes.
3. In a large bowl combine flour, wheat germ and salt. Make a well in the middle and add honey and yeast mixture. Stir well to combine. Take out of bowl and knead about 10 times until it is well combined.  Make a ball and place back in the bowl.  Cover and set in a warm place to rise for a few minutes (as recipe was written). The dough will be softer if you let rise for 20-25 minutes.
4. Roll dough on a floured surface.  Sprinkle top with flour and roll out.  Transfer to a pizza pan or stone and poke holes all over the crust. Can brush edges with oil to give it a sheen and crisp easier.  Sprinkle with dried basil or oregano, if desired.
5. Par bake in preheated oven for 7 minutes.  Remove and top as desired.  Cook for another 7-10 minutes, or until desired crispiness is achieved.

Nutritional Information

Amount Per Serving  Calories: 83 | Total Fat: 0.6g | Cholesterol: 0mg

Organic on a budget

I have kicked around the idea of going organic but I always had the idea that it was too expensive and I would not be able to have normal foods.  Not only can you have your comfort foods but you can make them healthier and tastier.  The more I research, the more I know ORGANIC is the way for me!  All the nutrients food has to offer without the chemicals.  Mainly the long term health benefits by eating clean, minimally processed, local foods.


My husband and I joined Lakewinds Co-op several years back but never stuck to a truly healthy diet until the fall of 2010.  I decided, after much reading and research, that food is just as important as anything else you put in your body.  I also wanted to make sure we were setting a good example for our daughter as she started eating solid foods.

My goal for 2011 is to see if I can spend only $125.00 each week on organic groceries for my family of three.  So far it has been working out.  Some ways of accomplishing this budget start with cleaning out your fridge, freezer, and pantry.  Most of us overbuy and waste a lot of food so making a budget really makes you think about each choice (not to mention organic/natural food are more expensive-sticker shock quickly sets in). 

After our vacation in Grand Cayman, where food was 25% more expensive, it got us to thinking how good we really have it in the States.  There is also a myth that it costs more to eat healthy but that is just not true.  Once you put down the boxes and processed foods, you really can eat healthy AND ORGANIC on a budget.  It really comes down to being a little organized and a little less lazy (at least in my case!).

Here is how much I spend in each category:  Dairy $30, Meat $25, Produce $25, Dry goods/snacks $30, Misc $15

Some strategies we have implemented to be healthier include:
1.  Cutting down the amount of dairy we eat (buy organic and RAW where possible)
2.  Lean proteins such as chicken,fish, turkey (natural, no-antibiotics/hormones)
3.  More fruits and veggies (shoot for 4 different veggies, 3 fruits each week); get at least one leafy green vegetable as well as a head of lettuce for lunch or light meals
4.  More beans and legumes (there are so many health benefits including dietary fiber, protein, and a source of many vital nutrients); it is easy to mix these in with rice or sprinkle on any salad
5.  Making more homemade - I make my own wheat bread, hummus, sauces,etc.  Anything that would normally cost a  lot and have tons of unwanted ingredients and preservatives
6.  Eliminating sugars and refined sugars - we don't drink soda or eat much white flour; grains should be "whole" wheat, oats, etc.  I do make the occasional cookie or baked good.
7.  Find healthier snacks- veggies, fruits, hummus dip, nuts/seeds, popcorn instead of chips & cookies
8.  Eat appropriate portion sizes with smaller meals and snacks spread throughout the day