Mushrooms, Vitamin D, Diabetes and Weight Control

Mushrooms are the only plant source which provide a natural occurring  vitamin D 2 precursor, a plant sterol, ergosterol (although vitamin D3 is still the preferred form for best absorption). The Berkeley Wellness Letter learned that the Monterey Mushroom Company and Dole are producing enhanced vitamin D content in their mushrooms through exposure to ultraviolet light in the growing process, similar to how humans obtain vitamin D from exposure from the sun on the skin. 

Since vitamin D is a fat-soluble vitamin and usually accumulates in body fat, this makes it less available to other parts of the body. Several studies have confirmed the link between adiposity and vitamin D deficiency. Other research has identified an inverse association between vitamin D status with diabetes and metabolic syndrome. Having adequate vitamin D can improve insulin sensitivity and may assist with weight loss in those who have insulin resistance. Consequently when blood sugar is controlled adequately there is also less hunger and cravings. More and more health benefits are being revealed regarding vitamin D’s major significance related to immunity protection, including protection from various forms of cancer as well.

Most health experts are suggesting 1,000-2,000 mg. in supplemental form, (preferably vitamin D3) if you are not in the sun very much. I suggest being tested before ingesting larger mega doses amounts. The FDA needs a dire update in the RDA's which were established in the 1950's, in vitamin D and other nutrients as well. Most doctors, knowledgeable in nutrition, believe in at least 1,000 mg. daily for optimal health even if your levels are adequate.

Belly Fat and Vitamin D

Can vitamin D help you lose weight? With all the weight loss fads and gimmicks it’s hard to sort out everything but it seems there might be some validity to it, according to Shalamar Sibley, a researcher from the University of Minnesota Medical School.

“In a very small clinical study of 38 people, Sibley found that higher baseline levels of vitamin D predicted fat loss, especially in the abdominal area.” So besides possibly helping you with your immune system and bone density it just may assist  you in the war against fat too. With belly fat being the most dangerous kind of fat this is even a bigger bonus!

 I personally know several doctors who test routinely for vitamin D and according to them most people are coming up short when it comes to vitamin D. One doctor is a pediatrician who states he’s only known two children that came out in the normal range after testing hundreds of children. Vitamin D3 is the form to take, "...it is 87 percent more potent at raising vitamin D blood levels than vitamin D2, according to a study in the Journal of Clinical Endocrinology & Metabolism. Vitamin D3 also produces a 2- to 3-fold increase over D2 in the storage of the vitamin."


Just always get tested to see what your real levels are to be on the safe side.

B12 and Weight Loss

With all the hoopla over low vitamin D levels, many people do not realize  health problems may be associated with B12 deficiencies too. Most people think vegetarians are the only ones who are at risk but people over 60 are especially at risk.  It’s been estimated than one in four of our population is low in this important nutrient.
So what happens when we are low on vitamin B12? One of the biggest issues is low energy levels and lower mental alertness.(That sure doesn't help when a person wants to focus on weight loss).  It also has an effect in normalizing homocysteine levels for a healthy heart and it’s a great support for stress, sleeplessness and even the immune system. But particularly important B12 deficiency may affect  people with weight issues and having diabetes.  B12 supports converting carbohydrates into a usable form of energy and converting fat into energy. So despite any clinical evidence it may help you lose weight.
The older you get the more likely you are to have a vitamin B12 deficiency.  The two ways that you become deficient in vitamin B12 are from not getting enough in your diet and from losing the ability to absorb it. As you age and/or consume more unhealthy foods from the Standard American  Diet (SAD) your stomach may lose its ability to produce hydrochloric acid which induces the release of B12 directly from food.
Using a lot of antacids, acid blockers or anti-ulcer drugs will also lower your stomach acid secretion and decrease your ability to absorb vitamin B12.  Infection with Helicobacter pylori, (a common contributor to stomach ulcers) can also result in vitamin B12 deficiency. 
 Sometimes a situation occurs when  your stomach lining loses its ability to produce what they call the intrinsic factor, a protein that binds to vitamin B12 which allows your body to absorb it at the end of your small intestine.
The answer then may be to take digestive enzymes and/or hydrochloric acid to help you absorb B12 or even taking sublingual forms and/or injections that are more readily absorbed by the body. Just refer to a qualified health professional for advice before just randomly taking it. All vitamins work together like an orchestra and if one is out of tune you know what happens to the melody!

Weight Loss Supplements and Immune Boosters

A few months ago I was reading an article on weight loss supplements in Prevention magazine, although, with all due respect, the article gave no real support as to why these supplements provide help with weight management.

One of the supplements is Vitamin D. Not only is it good for your bones and immunity but newer studies are indicating that heavier people in particular are lower in Vitamin D, according to the Endocrine Society.

Another popular nutrient Prevention mentioned is a prebiotic, which  is especially good for immunity and a healthy digestive system. Of course we don’t want to get sick while we diet but tell us how it relates to weight loss! This article explained it more thoroughly in terms of hunger and satiety. And another educated guess as a qualified nutritionist is when you are properly digesting your food and absorbing nutrients better you literally improve your gut’s immunity and that allows your body to shed weight more easily because it is not fighting off viruses and other ailments. You will lose weight better when you are in better health and getting the nutrients your body needs, especially those which interact with so many other functions in the body.

Also remember when you are dieting your body is doing more physical work internally (more stress, as if we don’t have enough of that in our everyday life). The body is detoxifying itself and rebuilding itself more and if you are deficient in nutrients you probably won’t lose as much. So generally a high end mult-mineral which includes more optimum doses of the B vitamins can be beneficial.  Not only do they fight general stress and fatique but they play a big part in digestion as well. These were mentioned in Prevention's article as well.

More on this later in the week.

Calcium, Good Bones and Weight Loss

Many women think just because they take any kind of calcium they are protecting their bones and maybe helping themselves loss weight more effectively. But think twice ladies!  The kinds of calcium you take (depending on your body’s ability to digest it properly ) and what you take with it is important too.

First check your label for the amount of elemental calcium a serving contains. That’s really the amount you are getting from that given supplement.  Capsules are preferred if you can find them. And don’t depend on the “Percent of Daily Values" because each person requires different amounts depending on age and gender.  You will absorb more calcium if it's calcium citrate or hydroxyappetite combined with magnesium and by taking at least 1,000 mg. of vitamin D with it (or being in the sun daily for about 15 minute daily).  Make sure your multi has vitamin K, it's as imortant as calcium and magnesioum for building bones, among 300 other functions for the body. 

Each vitamin acts like an orchestra so a good multi-mineral should always be your base.  Obtain calcium with food sources such as low-fat dairy items and leafy greens. These all contain generous amounts of calcium contributing to good bone density, health and weight loss.

Bone Health and Dieting

For years, calcium, magnesium, vitamin K and vitamin D have been the “big guns” when it comes to improving bone health but now strontium, a trace mineral is finally getting better known for its bone benefits.

According to the Berkeley Wellness letter it’s given by prescription in Europe but here it's sold as a supplement. Note this is NOT the chemical radioactive form of strontium associated with nuclear weapons.

Apparently the human body uses it similarly to calcium. The research has been done in Europe and the studies indicate some promising results, especially with osteoporosis but not enough is known yet about long term safety results. Some manufacturers state it should not be taken at the same time as calcium either. It sounds like more research needs to be done on this trace nutrient but in the meantime get it naturally from whole food sources like whole unrefined grains, leafy greens, spinach, sea-food and root vegetables.


So eating more healthy foods not only helps you lose weight but may save your bones too. Many dieters compromise their bone health through severe fad like dieting without making sure they are getting adequate nutrition. Always include a high grade multi-vitamin, a good calcium complex, which includes the nutrients mentioned in the first paragraph, and a high grade fish or flax oil. Don't forget to remember non-dieters need all these nutrients too. Even if you eat healthy it's still impossible to get everything you need because of the way food is produced today.

Raw Foods Diet

There is a small percentage of people who are on a raw food diet. I’m not saying this diet is bad here but I do want to make some comments on it. Raw food advocates suggest nuts, seeds, beans, fresh fruit and vegetables, grains, legumes and juicing for their nutritional needs. They are saying that we kill our natural digestive enzymes once something has been heated over 118 degrees, so much of what is eaten is void of nutrition. 


I have to agree that cooking destroys some nutrients and enzymes in our foods. That’s a given for anything  that is processed.  But we get do get enzymes and nutrients both from our bodies and the fresh whole foods we eat. I always suggest both uncooked and cooked for a balance. and cooking foods doesn't kill all the nutrients.

But note if you are on acid blockers, many of your vitamins and nutrients are lost.  Older people also are at risk for not digesting food well. Or if you are habitually stressed you don’t digest your food well.  Even how you chew your foods depends on how well you absorb nutrients. 

Few people have the time to do all the preparation it takes and it makes eating out rather limiting. You also have to be careful about obtaining enough calcium, protein, B12, Vitamin D and losing weight if that is a concern.There are factors that inhibit digestion for sure, but a raw food diet isn’t the entire answer either.


Readers what are your thoughts on this subject?

National Nutrition Month

March is National Nutrition Month. More than ever we live in a world that needs good nutrition. Diabetes, heart disease, cancer and many other diseases are epidemic and more than ever studies are relating obesity to these health issues.

 I have to say after going back to school and learning real nutrition I was even more convinced  how obesity could possibly be related to other health conditions. I was already  personally enmeshed with the emotional aspect of weight issues but when I really saw the physiological problems that are associated with weight it made me even more passionate about what I do and have never looked back  for over 20 years.

My message then for this month is if you have struggled with your weight all your life (like I had), been on every diet in the world and just tired of the battle, get the help you need with it professionally, now. If it’s emotional eating get counseling. Get tested for your thyroid by BOTH a medical and holistic health care provider. Get your vitamin D level tested. (Check here to see how it relates to weight). And don’t forget to get your blood profile and glucose tested for diabetes or insulin resistance. If it's behavioral modification and changing eating habits get a qualified nutritionist who deals with these types of behaviors.

As I’ve repeated many times before, weight loss is an extremely multifaceted problem, so find your solutions and never, ever give up because your life just may depend on it! 

More on the Omega Oils

There are more crucial functions which involve these important fatty acids. I’m not done yet so I hope you’ll stick this week out with me. For example, how’s your eyesight? In your eye, fatty acids cells are found abundantly in the retina, which is vital for sight. 

Do you get sick more often than you think you should? Proper amounts of essential fatty acids assist the immune system and act as an immune shield from germs and microbes. Your body also needs fat to absorb fat-soluble vitamins such as vitamin A and D, both invaluable to the immune system. How can you follow a healthy food plan when all you can think about is comfort food when you are sick or just lacking energy?  

Then there’s the big issue with inflammation. One of their biggest functions is for making prostaglandins in your body. Prostaglandins are hormones that regulate activities in your body including inflammation, pain and swelling.  They contain natural anti-inflammatory compounds that may even relieve the symptoms of arthritis and autoimmune diseases. Many people eat in response to pain not realizing the very foods they are eating may be the causing more inflammation in their bodies.

Fatty acids have amazing cardiovascular benefits as well – they regulate blood pressure and are natural blood thinners that prevent blood clots that can lead to heart attack and stroke. Check with your doctor if you are already on blood thinners before you decide on fish oil instead.

Even drug companies are trying to convince us that their fish oil products in medicine form is superior to many quality health food store brands. Nortic Naturals fish oil is a superior fish oil product and less costly.