Vitamin D Deficiency

So I got my lab test back from my annual checkup with my doctor, and I thought everything turned out okay…except it wasn’t.  My Vitamin D level was below the specified range (30-100), so naturally I Googled everything there is to know about Vitamin D.

How to Get More Vitamin D

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  1. Go outside between the hours of 10am-2pm.  This is the cheapest (it’s FREE) and easiest way of taking in extra Vitamin D.  If you’re working indoors with no exposed windows (like me), take a break outside or walk during your lunch hour.  Asians are deathly afraid of the sun, but like plants we need sunlight to keep us healthy.  However, you need to take things in moderation and only stay out in the sun long enough to have your skin turn the lightest shade of pink. This may only be a few minutes for those who have very pale skin.  You can get 30% of your Vitamin D from just being outside.  Additionally, Vitamin D can help prevent cancer (see this article).  It is very difficult to get enough vitamin D from food sources alone, as very few foods naturally contain vitamin D, and those that do will not contain enough to optimize your levels.
  2. Take Vitamin D supplements.  The Food and Nutrition Board recommends the daily intake of 600 IU for children and adults up to 70 years old, and 800 IU if you’re older.  There are different forms of Vitamin D you can take:
      • Vitamin D3 (cholecalciferol) is the type of vitamin D the body naturally produces in the skin in response to sun exposure.  Cholecalciferol is 87% more potent in raising and maintaining vitamin D concentrations and produces 2- to 3-fold greater storage than does D2.  However, Vitamin D3 supplements are not vegetarian and are not likely to be derived from American products. If an individual has ethical concerns over D3, D2 can be an effective replacement.
      • Vitamin D2 (ergocalciferol) comes from fungi and plants grown through UV lights.  Good vegan substitution for your Vitamin D supplement needs.  Some studies showed that ergocalciferol is comparable to cholecalciferol.
  3. Eat foods high in Vitamin D.  Vitamin D is oil soluble, which means you need fat to dissolve it.  You also still need to take 600 IU of Vitamin D.
      • Cod Liver Oil – not vegan (duh), but it’s a popular food product that is high in Vitamin A and D.  It also has 1000 IU per 100g serving.
      • Fortified Cereal – vegan, but not always gluten-free.  Check the labels to make sure it doesn’t contain any processed sugar and hydrogenated oil.  Cereals can provide over 3000 IU per 100g serving (2 cups).
      • Fish like herring, salmon, mackerel, tuna, and your basic sushi meal.  Raw fish is better than cooked fish, and canned fish in oil is better than canned fish in water.  This is a great way for pescaterian to get their Vitamin D, but not so much for vegans/vegetarians.  IUs depend on the type of fish, but herring has the most at over 1500 IU per 100g serving.
      • Other seafood like oysters and caviar.  These provide 1/3 to 1/2 of your daily IU recommendation, with raw oysters at 320 IU per 100g (269 at 6 oysters), and caviar at 230 IU per 100g.
      • Fortified tofu and soymilk.  Vegan and gluten-free.  Fortified Tofu can provide up to 157 IU per 100g serving (44 IU per ounce). Fortified Soy Milk can provide up to 49IU per 100g serving (119 IU per cup). Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
      • Salami, Ham, Sausages can be taken in moderation since they are high in sodium and cholesterol.  They provide a little Vitamin D, averaging about 9% of your 600 IU per 100g serving.
      • Eggs, Cheese, Butter and Milk are good source of protein and calcium, but Vitamin D levels tend to be less than 100 IU per 100g serving.
      • Mushrooms, especially white button mushrooms provide 27 IU per 100g serving.

So the bottom line is that people are not taking enough Vitamin to protect their health.  While people can make vitamin D from the sun, getting too much sun increases the risk of skin cancer, so it’s not always the best way to get vitamin D.  By comparison, Vitamin D supplements of 800 to 1,000 IU per day are fairly inexpensive and safe and provide a reasonable approach to avoiding Vitamin D deficiency.

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Unclotting Vitamin K

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We’re looking at some new multivitamin products at work, and since my last post on Vitamin D, I was wondering what other vitamins I’m missing from my daily diet.  So everyone’s heard of Vitamin A, B, C, D, and E but what’s up with Vitamin K and why did we skip Vitamin F, G, H, and I?  The answer:  a German scientist who discovered this vitamin named it K because of its primary property in blood clotting (or “Koagulation” in German).

Where to Get Vitamin K

Naturally occurring Vitamin K (phylloquinone) comes from foods like green, leafy vegetables and green tea.  Some of my favorite products that are high in Vitamin K are:

  1. Broccoli
  2. Spinach
  3. Kale
  4. Romaine Lettuce
  5. Parsley
  6. Brussel Sprouts (New for me! I just discovered this while at a restaurant last Friday.  I never thought I could like this vegetable.)
  7. Collard Greens (so good!)
  8. Cucumber
  9. Tomato
  10. Blueberry

The other form (menaquinones) comes from bacteria in the gut (yes, healthy bacteria lives in our intestines).  Bacteria in the gut produce a range of vitamin K2 forms, each with side chains composed of a variable number of chemical compounds.  Menaquinones can also be found in food that contains bacteria like cheese and natto, or in animals that also produce the vitamin via their gut bacteria. Continue reading

2013 Golden Globe Hairstyle Trend Photos: Old Hollywood Glamour: How To Get Soft Textured Waves, Deep Side Parts

2013 Golden Globe Hairstyle Trend Photos: Old Hollywood Glamour - Soft Textured Waves, Deep Side Parts

Photo by Steve Granitz/WireImage

What a spectacles of fashion and beauty at last night’s 70th Annual Golden Globe Awards. Last night’s award show hair trends had one thing in common: effortless Old Hollywood glam! Jennifer Lopez, Rachel Weisz, Rosario Dawson and Rosie Huntington-Whiteley all donned styles reminiscent of the glamour girls of Old Hollywood with relaxed side parts and flowing waves — all styled using Vidal Sassoon and L’Oréal Paris hair products! Read on to find out how to get these hair looks at home with step-by-step instructions from the hairstylists themselves.

2013 Golden Globe Hairstyle Trend Photos: Old Hollywood Glamour - Soft Textured Waves, Deep Side Parts
Jennifer Lopez

Hairstylist: Lorenzo Martin

Inspiration: Going into the night, Lorenzo was inspired by Old Hollywood to create a look that would complement Jennifer’s captivating Zuhair Murad gown. Lorenzo turned to a deep side part to modernize the Old Hollywood look of the romantic waves.

Step 1: Lorenzo prepped Jennifer’s hair with the L’Oréal Paris Advanced Haircare Triple Resist Shampoo and Conditioner ($4.99 each). Then while hair was wet, Lorenzo used the L’Oréal Paris Advanced Haircare Triple Resist Ultimate Strength Solution ($6.99) to reinforce the hair prior to styling.

Step 2: Lorenzo applied a quarter size amount of L’Oréal Paris EverCurl Sculpt & Hold Cream-Gel ($8.99) to condition the hair and prep it for being curled.

Step 3: Curled using a 1-inch curling iron and then gently sprayed L’Oréal Paris EverStyle Texture Series Beach Spray ($6.99) to each section helping to hold the curl and add texture.

Step 4: For each curl created, Lorenzo pinned the curl Continue reading

3 Steps to Thicker Looking Lashes

All women desire longer, thicker lashes. But no one wants to spend a lot of money on getting lash extensions or take the time of applying false lashes every day. Having dramatic lashes with length and volume makes your eyes appear bigger and can transform your face instantly. So, today I am going to share with you three easy steps you can do daily to achieve longer more lustrous lashes.

  1. Curl Your Lashes – This is the first step to making your lashes appear longer and thicker. Right now my favorite eyelash curler is the Tarte Picture Perfect. It has a soft rubber tip which is great for curling the lashes well.

Begin by placing the curler at the base of your eyelashes and hold for 3 seconds. Next, move the curler out to the middle of your lashes and hold for 3 seconds and then repeat on the tip of the lashes. Check out my video on how to curl you lashes like a pro: http://www.makeupgeek.com/makeup-basics/how-to-curl-your-lashes-like-a-pro/

Lash Curler

  1. Apply TWO Mascaras – The first mascara you want to use is a thickening mascara with a big wand like the Revlon Grow Luscious Mascara. The bigger wand adds a lot of product to the lashes giving them a fuller effect. The second mascara is for length and should have a skinny wand like the L’Oreal False Fiber Lashes Mascara. The skinny wand gets at the base of the lashes very well and adds extra length and volume.

Woman applying mascara on eyelashes

  1. Use Black Gel Liner – Applying a black gel liner to the upper waterline darkens the base of your of your eyelashes making them appear thicker. To do this, use a eyeliner pencil as a tool and dip it into a good water resistant eyeliner like the Maybelline Eye Studio or Makeup Geek’s Immortal and run it along the upper rim of your lashline. If you don’t find it to harsh you can do this to the lower waterline as well. To enhance the lashes even more add a small amount under the eye coming in 1/2 of the way.                                           iStock_000011555617Medium

You should be able so see a huge difference in your lashes with these 3 easy steps.  I hope this helps give you what you need to create stunning, almost false looking lashes that everyone will love!

xoxo,
Marlena

Products Used:

  • Tarte Eyelash Curler (Amazon) (eBay)
  • Maybelline Eyestudio – “Blackest black” (Amazon) (eBay) / Makeup Geek Gel Liner – Immortal (Makeup Geek Store)
  • Revlon Grow Luscious Mascara (Amazon) (eBay)
  • L’Oreal Voluminous False Fiber Lashes Mascara (Amazon) (eBay)

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How To Pair Your Eyeshadows Like a Pro

Today I am going to show you how to pair eyeshadows together to create tons of looks. For many of us, it can be confusing when we are looking at a palette of colors to try and figure out which ones work best together and which ones won’t. This tutorial will help you to learn which colors, finishes and combination work best together and hopefull help aid you in picking which shades to choose from.

Three Basic Rules of Pairing Eyeshadows Together

  1. Always include a neutral –  Using a neutral eyeshadow along any brighter shades you may use will keep the look more wearable and tone down the overall look.
  2. Always mix your finishes – Eyeshadows come in finishes, shimmer and matte. Using all shimmer on your eyes will make you look like a disco ball while using just matte finish eyeshadows will look to flat. Using a combination of both with give depth and detail to the look.
  3. Use a light, medium and dark color – A mixture of these three, regardless of the color scheme, will give you a well rounded look with a lot of dimension.

Skin Tone Shades

Now we can move on to blending shades. You always need to have a couple of shades that can be used for blending that are close to your skin color. One a matte finish and one with a shimmer finish. The matte one you will use under the browbone to blend out any harsh lines, the shimmer will be used to highlight under the browbone or in the inner corner to open the eye and make it appear lighter.

  • Fair Skin – Vanilla Bean (matte finish), Shimma Shimma (shimmer finish)
  • Medium Skin – Creme Brule (matte finish), Purely Naked (shimmer finish)
  • Dark Skin – Latte or Cocoa Bear for very dark skin (matte finishes), Glamorous (shimmer finish)

Below is a guide that gives you different kinds of color combinations that you all can put together. There are two ways of doing this Monochromatic Looks and Polychromatic Looks.

Monochromatic Looks

These are where you take one color in varying shades and do a look based on just that color.

This look incorporates a light, medium and dark pink. The dark goes on the outer part of the eye, the medium pink on the middle of the eye and the light pink goes in the inner portion of the eye. Blend together this gives you an overall pink look.

This is a traditional dark brown smokey eye. This is where you take a dark brown and place it on the lid, a medium brown in the crease, and a light brown or tan color right above the crease to blend the colors out.