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.

Declare your Freedom from Fat!

We are well into summer and all that it entails including the social outings with B-B-Q's, drinking and fun in the sun events. The annual 4th of July holiday is no different.

Is the "party" in the mouth when social events ideally should be "people" events?  So how do you make these holidays fun without the added calories of excess food? You start with avoiding food as entertainment.

Delight in the people around you. Engage them in more activity rather than sitting exclusively by a snack table. Play games in the yard with badminton, frisbee or volleyball. Even card games (minus the bowls of junk food around). If you are traveling, walk on the beach, hike in the forest and be the tourist, viewing sights you have never experienced.

There will always have to be food around so learn to focus on the fresh harvest of great tasting fruits available at this time of year with juicy watermelon,  sweet cherries and healthy blueberries to replace all the gooey desserts. Instead of strict dieting strive just to maintain your current weight loss and practice the age old "mindful eating" making it a point to focus on the sight, smell and real flavor of food by chewing everything slowly and savoring each bite. Declare your freedom from overeating and be happy with yourself when you face the scale later in the week.

And don't forget the real reason we have a 4th of July which came about because of all the valiant efforts of American leaders, both past and present,. they deserve the real salute of honor.

New Food Law a Hoax?

Recently the Food and Drug Administration required it law that menus at chain restaurants and retail food sellers have to have nutritional labeling on their food items. Supposedly this will provide consumers to make healthier food choices. But, by some fluke of the law movie theaters are excempt from this law because  they are "selling"  entertainment as the main function not selling food.…so they say. 
It’s scary because when you see what people consume at the movies you would think the FDA would use some common sense. You get “free" refills with sodas with every LARGE popcorn, not to mention nachos soaked in heavy fat laden cheese, hot dogs (mostly fat based) and large, very large sized boxes of candy. We’re talking tons of carbs and saturated fat, the two biggest causes of heart disease and diabetes already epidemic worldwide. What's worse is that that forbid you to even bring your own snacks in. It must have something to do with the fact that one third of a movie's revenue is in the food.

For more of the actual statistics on calories and how this law was passed over for movie theaters, click here.

Get Sick, Gain Weight

Even though the cold and flu season is really ending there are still  a lot of people coming down with colds. Turns out that according to a medical review catching a cold may actually triple weigh gain! It's called the AD-36 virus. According to some research this particular strain “may increase the number of glucose receptors, causing them to grow bigger in size and number."

So be prepared, always have some frozen home-made chicken soup ready in your freezer for when a bug strikes. Then you won't be headed for the “comfort” foods high in sugar carbs which incidentally, only weaken your immune system more. Just don't make it an excuse to eat even more.

Stay healthy to begin with by eating healthy whole grain foods, lots of fresh fruits and veggies and avoiding simple excessive carbs, sugary foods and fruit juices (even juices are just mostly sugar).

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.

"The Royal Diet"

Well, yet another diet has hit the public – "The Royal Diet"  sounding simply like another version of a low-carb diet. It is called the Dukan diet formulated by Pierre Dukan  from over 10 years old but picking up new popularity due to the pending publicity of the upcoming nuptials of Prince William to Kate Middleton.

In a nutshell the diet is this,  four phases:

1. The "Attack" phase promises immediate results by consuming only lean meat, fish, eggs and plenty of water.
2. The "Cruise" phase alternates those pure protein days with some veggies
3. The "Consolidation" phase, you can introduce some fruits and starches.
4. The final phase, "Stabilization," promises you can eat whatever you want, except on Thursdays, when you go back to protein only.

So the real question, is this a sound healthy diet? Generally low-carb diet results will be quicker but not usually sustainable for long term unless there are true lifestyle changes, just like with any other diet.  Anyone can do something for a short period of time but if it’s truly not something you can live with  reasonably on a day to day basis  it's still just another fad diet. And many can lose weight easily enough but keeping it off is always the real challenge. Most people can benefit from lowering their level of carbs but everyone still has a different level of carb tolerance and should honor it. Reader's what do you think?

Tea for Weight loss?

There’s a lot of buzz now about tea and its health benefits but did you know that green tea and black tea tend to dominate the scene?  Herbal teas are used throughout the world for  traditional healing practices.  And did you know there is a difference between herbal tea and “real tea?” 

Real tea is made from the leaves of a single plant, the tea bush (Camellia sinensis). Green tea, black tea, white tea and oolong tea are all considered to be real teas. The only difference among  them has to do with how it is processed.

Herbal teas, as the name implies, are produced from any number of different herbs and combination of herbs. Unlike “real tea,” which is only brewed from leaves, herbal teas can be prepared from steeping the leaves, stems, flowers, roots, bark or rhizomes of the particular herbs.

In terms of  weight loss some small studies do suggest (Matcha is particularly good for you) green tea in particular is a good thermogenic tea, meaning it helps burn fat more effectively. There is a bit of research on oolong tea too that states it may help weight watchers. But remember like anything else you still have to have healthy eating and exercise habits. Amazon carries a 
nice variety of almost any kind of tea even so-called "dessert teas."

Pure filtered Water is the ideal beverage for weight loss from a nutritional  point of view but I also know people need variety and better choices can certainly include these teas in particular, not just from a fat burning perspective but because of the other health benefits these teas offer compared to sodas, juices, and other artificially flavored drinks.