Vitamin D Deficiency

January 8, 2013 by Cassy

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.
  • 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.



    Category: Nutrition

    | Tags: Cholecalciferol, Food, Health, Vitamin D, vitamin d2 ergocalciferol, vitamin d3 cholecalciferol

    Wow, You Can Really Bottle ANYTHING Into a Perfume

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    January 2, 2013 by Cassy

    Somewhat old news, but Pizza Hut launched a pizza perfume early last month for a marketing campaign.  They released 110 bottles to commemorate the 100,000 Facebook fans on their Canadian page.  The perfume is said to smell like “freshly baked, hand-tossed dough”.  I wonder if it actually smells like acne-covered teenagers/couch-potatoes in their PJs watching TGIF on TV.  Wait…that was just me…

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    Category: Cosmetics

    | Tags: Canada, Facebook, Marketing, perfume, Pizza, Pizza Hut

    Christmas Recap

    December 31, 2012 by Cassy

    Did you guys get anything good for Christmas?  I did!  So naturally I have to brag 🙂

    First, my boyfriend got me Lord of the Rings Blue Rays!

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    I saw the Hobbit during opening weekend, and couldn’t stop talking about LotR for weeks leading up to Christmas Day.  I was also really tempted to order it on Amazon for myself, but my sneaky boyfriend told me not to and really surprised me with the gift.  As if that’s not all, he also got me a Badgley Mischka clutch!  I still haven’t had a chance to use this yet, so maybe I’ll get to use it for our anniversary dinner in January.  I think he did a good job picking something practical and colorful.

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    Then, we had a White Elephant at work and I got some awesome Teavana Tea Set and Mug Infuser.  I love their tea, so this was a great present to have.  I’m very sensitive to caffeine, so tea works great.  Plus, this will help me stay healthy for my 2013 resolution, since tea has natural antioxidants and caffeine.  Finally, I got this awesome Arbonne Spa Set from my friends’ white elephant.

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    I don’t take baths, but the shower gel smells REALLY nice.  It foams and it lathers sufficiently, and I still can’t get over how great this Pomegranate-Mandarin mixture smells.  The lotion lasts for a long time too, but the lotion has these glitter/sparkles in them.  That’s just a little too “teeny-bopper” for me, reminds me of those spray mists I had back in high school.  The awesome thing too is that this Spa Set is vegan.  I heard from someone that if you have soap scums in your bath tubs, it’s because of the animal-based products you are using.  When you switch to plant-based products (shampoo, soap, shower gel, etc.), the soap scums won’t be there.  I just cleaned my bathroom yesterday (getting ready for a brand new 2013), so I’ll make sure to keep an eye out on the stuff.  However, it’s still hard to convince my roommate to switch his toiletries to the plant-based ones since most plant-based stuff smells too feminine for males.  Maybe I should do some research on vegan products for men (2013 goal).

    By the way, I re-purposed that adorable spa box to store my contacts, extra toothbrushes, and other feminine stuff.  It’s so cute and roomy.

    Hope you guys all had a great Christmas!  And happy New Year!



    Category: Miscellaneous

    | Tags: Arbonne, Badgley Mischka, Beauty, Christmas, Hobbit, Shower gel, Soap, Tea, teavana tea

    Ingredients for Better Joint Health

    December 18, 2012 by Cassy

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    I know what you’re thinking…you’re too young to worry about arthritis and overall joint health.  However, most people are not getting enough nutrients and vitamins in their bodies to protect themselves from the normal wear and tear signs of aging.  I’m already feeling achy when it rains, and it’s been raining quite often here in California.  Anyway, there are a couple of ingredients that can help you manage your joint health, and they vary in their targeted functions and time for realizing benefits.

    The first is omega-3 fatty acids.  I take omega-3 pills daily because even though you think eating fish once or twice a week is enough, it’s not.  The chains in the omega-3 fatty acids, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), help with inflammatory issues.  Without going into too much chemistry details, these chains compete with arachadonic acid to convert enzymes that produce cytokines, which regulate the inflammation in your body.  So while the arachadonic acid makes you more inflammed, EPA and DHA help in the anti-inflammatory benefits.  DHA and EPA are commonly found in fish oil and krill oil.  If you’re vegan/vegetarian, you can get these from flax seeds.  However, with flax seeds, you’re getting ALA (alpha-linolenic acid) which is converted efficiently in your body to EPA and DHA.

    You can also get joint relief from ingredients like boswellia (a tree) extract, curcumin (found in turmeric), and hops and pine extracts.  These ingredient help reduce joint pain, and you can find pills with these key ingredients at your natural product stores.



    Category: Nutrition

    | Tags: Alpha-Linolenic acid, Docosahexaenoic acid, Eicosapentaenoic acid, Flax, Health, Inflammation, joint health, omega 3 fatty acids, Omega-3 fatty acid

    Where To Buy Safe Cosmetics

    December 17, 2012 by Cassy

    The Campaign for Safe Cosmetics released a report on retailers last week (you can find that here), but I know most people don’t want to read 27 pages of research methods, background information, and insights.  So…here I am, making your life a little easier by summarizing the findings.  Happy holidays, you’re welcome.

    The gist:  Retailers are gatekeepers of consumer products.  So they should look out for consumers’ safety and reject products that are unsafe, right?  Wrong.  The report went into details about some of the largest retailers’ practices and policies, noting whether they are doing their job in protecting consumers’ health and reducing the public’s exposure to hazardous chemicals.

    The criteria:

    1. Is there a policy addressing or eliminating chemicals of concern?
    2. Is there a safer alternative in the store?
    3. Is the store transparent about their safety goals and policies?

    The results:  The report looked at 8 major retailers:  Whole Foods, CVS, Walgreens, Target, Macy’s, Walmart, Costco, and Kroger.  Here’s the result (from best to worst):

    1. Whole Foods – proactive in setting the bar high for safety standards and has its goals very public.  The retailer also has strict guidelines for its vendors, screening out products that are bad for consumers.
    2. CVS – also public about its own safety standards mission, but needs more safer alternatives and be more strict about safety standards of its suppliers.
    3. Walgreens, Target – not aggressive enough in adhering to safety standards considering these stores sell plenty of safe and natural alternative products.  Products are still being phased out.
    4. Walmart, Kroger, Costco – unclear about their own mission and policies.  However, these are rather large retailers so it’ll take them awhile to change their policies and screen products.
    5. Macy’s – needs to expand its safer alternative products, right now only Origins seems to be endorsed.  It also doesn’t have a policy of screening bad ingredients from products and rejecting such products from being sold.  Also, stop it with the fragrance spraying in the stores.

    Not endorsing Whole Foods or anything, but I love that store.  Like people always say, “you get what you pay for” and you pay for a lot at Whole Foods…I always feel that the products at Whole Foods is far superior than other places, but that’s not the point here.  The point here is to start paying more attention to your products and what you’re ingesting/applying in/on your bodies.  You don’t need a chemist to avoid toxic ingredients, you can educate yourself on reading labels and not just rely on claims.  Also, shop at retailers that are committed to a safety standard, and shop smarter with your products (i.e. simpler, fewer ingredients).



    Category: Cosmetics, Skin Care

    | Tags: Campaign for Safe Cosmetics, report, retailers, safe