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June July
2008 Inside Outside Wellness Center & Medical Spa
Newsletter
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in
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This Month's SuperSlow®
Star:
Bob Jennings Jr.
 This
months SuperSlow® Star is Bob Jennings Jr., another one of our AT&T Clients.
He came to us via his parents Bob and Karen Jennings. Karen was
featured in our
August 2007 Newsletter on the occasion of her retirement from AT&T.
From Bob's Bio:
"I was born in Little Rock, AR,
and enlisted in the Army in 1983, where he remained for 10
years. I was in Berlin when the wall came down, which was
really something to see. I’m currently a Systems Manager
for AT&T. I have beautiful wife, 5 children, 2 dogs and a
cat. Outside of the children’s activities, I enjoy cooking,
golf, yard work, reading and relaxing by the pool on the
weekend."
In
Bob's's own words:
"I
first heard about SuperSlow from my parents. I normally
don’t enjoy exercise, but I was intrigued by 2 20-30 minutes
a sessions a week. I thought “Maybe I can do this”. Plus,
no RUNNING! I haven’t really lifted weights since I was in
Junior High School, so I was a little apprehensive. If I
was sore at 13 after lifting weights, what’s it going to
feel like at 45? Surprisingly, after the first session, I
was a little tight, but after that, nothing. Within a few
weeks, I could actually start to feel the differences in my
body. I was standing straighter, and generally feeling
better. And the comments from my wife and kids felt pretty
good too. I haven’t missed a session yet (thanks to the
staff at Inside/Outside Spa for some last minute schedule
adjustments), and look forward to many sessions in the
future. Now, if I could just tackle the diet part."
Here
are some graphs which demonstrate his progress in
body composition.
Bob is a mesomorph and has responded very
well to his hard workouts. He has added 9 lbs of muscle and lost
4lbs of fat, reaching a body
Fat of 22%!
As a Mesomorph, Bob cam to us fairly
strong initially but SuperSlow has taken his strength to a
new level.
Bob we are proud of you!!
Congratulations on being selected our SuperSlow®
Star of the Month and earning 4 more SuperSlow®
Sessions!
Back to the
Basics: Vitamins Part 11
Vitamin
D.
We are continuing a series talking about those nutrients
which are Essential to Life. A “Back to the Basics Series”.
Basic questions we need to answer are: Why is this molecule
or element Essential, What Purpose does it Serve, In What
Form is it Best Consumed and How Much do we need.
Vitamins A
vitamin is an
organic molecule required by a living
organism in minute amounts for proper
health. An organism deprived of all sources of a
particular vitamin will eventually suffer from
disease
symptoms specific to that vitamin.
Vitamins
can be classified as either
water soluble, which means they dissolve
easily in water, or
fat soluble, which means they are
absorbed through the
intestinal tract with the help of
lipids.
In general, an organism must obtain vitamins
or their metabolic precursors from outside
the body, most often from the organism's
diet. Examples of vitamins that the
human body can derive from precursors
include vitamin A, which can be produced
from
beta carotene; niacin from the
amino acid
tryptophan; and vitamin D through
exposure of
skin to
ultraviolet
light.
The term vitamin
does not encompass other
essential nutrients such as
dietary minerals,
essential fatty acids, or
essential amino acids, nor is it used
for the large number of other nutrients that
merely promote health, but are not strictly
essential. Essential
Pronunciation: ĕs`sĕn´sjal or
i- sen-ch l
a
:basic and fundamental a: being a substance that is
required for normal functioning but cannot be synthesized by
the body and therefore must be included in the diet
s
:absolutely required and not to be used up or sacrificed
s :of the greatest importance s :absolutely
necessary; vitally necessary n :anything
indispensable ie don't leave home without it....More
important than Gummi Bears...
LE
Magazine September 2007
Vitamin
D’s Crucial Role in Cardiovascular Protection
From
Wikipedia, the free encyclopedia
 Vitamin D
Cholecalciferol
Vitamin
D History
The
role of diet in the development of rickets
was determined by Edward Mellanby between
1918–1920. In 1921 Elmer McCollum identified
an anti-rachitic substance found in certain
fats could prevent rickets. Because the
newly discovered substance was the fourth
vitamin identified, it was called vitamin D.
The 1928 Nobel Prize in Chemistry was
awarded to Adolf Windaus, who discovered the
steroid 7-dehydrocholesterol, the precursor
of vitamin D.
 Rickets
at Wikipedia
Function
Vitamin D
is fat soluble
vitamin and strictly
speaking should not have
been categorized as a
vitamin because we can make
Vitamin D in our skin when
UVB light is absorbed by the
skin. The graphs below
show that sunscreen, age and
our skin color affect the
amount of Vitamin D made in
our skin.
Circulating concentrations
of vitamin D3
after a single exposure to 1
MED of simulated sunlight,
with a sunscreen (SPF 8) or
a topical placebo cream. B:
Circulating concentrations
of vitamin D in response to
whole-body exposure to 1 MED
among healthy young and
elderly subjects.
Changes in serum
concentrations of vitamin D
among 2 lightly pigmented
white subjects (skin type
II) (A) and 3 heavily
pigmented black subjects
(skin type V) (B) after
total-body exposure to UVB
radiation (54 mJ/cm2).
C: Serial changes in
circulating vitamin D
concentrations after
reexposure of one black
subject in B to a 320 mJ/cm2
dose of UVB radiation.
Reproduced with permission
from Elsevier
Deficiency
Vitamin D
insufficiency is an emerging
public health concern.
National survey data
confirm that large
proportions of the
populations in
the United States and
Northern Europe have low
vitamin D levels
The prevalence of low
vitamin D levels looms
particularly
large among African
Americans and others with
dark skin, the
elderly, the overweight
and physically inactive, and
those with little sun
exposure, such as those who
live at higher
latitudes where sun exposure
in the winter does not
induce vitamin D
formation in skin . Interest
in vitamin D levels stems
from the growing
recognition that the low
vitamin D levels that
are sufficient to
avoid rickets, the classical
deficiency disease,
may be suboptimal for
overall health. The
associations with
low vitamin D range from
increases in total mortality
, cardiovascular
disease , hypertension ( and
various infectious diseases
to poorer bone
health (ie, bone fractures
and low bone mineral
density). Se
multiple references below
for review of some of this
data.
Food Sources
|
Food |
Serving |
Vitamin D (IU) |
Vitamin D
(mcg) |
|
Pink
salmon, canned |
3 ounces |
530 |
13.3 |
|
Sardines, canned |
3 ounces |
231 |
5.8 |
|
Mackerel, canned |
3 ounces |
213 |
5.3 |
|
Quaker
Nutrition for
Women Instant
Oatmeal |
1 packet |
154 |
3.9 |
|
Cow's
milk, fortified
with vitamin D
|
8 ounces |
98 |
2.5 |
|
Soy
milk, fortified
with vitamin D
|
8 ounces |
100 |
2.5 |
|
Orange
juice, fortified
with vitamin D |
8 ounces |
100 |
2.5 |
|
Cereal,
fortified |
1 serving
(usually 1 cup) |
40-50 |
1.0-1.3 |
|
Egg yolk |
1 large |
21 |
0.53 |
Requirements and RDA
Only fish
is naturally rich in vitamin
D, so much vitamin D intake
in the industrialized world
is from fortified products
including milk, soy milk and
breakfast cereals or
supplements.
Initially, the RDA for
Vitamin D was set at around
400IU but based on many
recent studies referenced
below a much higher intake
is desirable for most
adults. Obese
individuals may have lower
levels of the circulating
form of vitamin D, probably
because of reduced
bioavailability, and are at
higher risk of deficiency.
To maintain blood levels of
calcium, therapeutic vitamin
D doses are sometimes
administered (up to 100,000 IU
or 2.5 mg daily) to patients
who have had their
parathyroid glands removed
(most commonly renal
dialysis patients who have
had tertiary
hyperparathyroidism, but
also to patients with
primary hyperparathyroidism)
or with hypoparathyroidism.
Patients with chronic liver
disease or intestinal
malabsorption disorders may
also require larger doses of
vitamin D (up to 40,000 IU
or 1 mg (1000 micrograms)
daily).
Supplements
Vitamin D is available as individual supplements and
is found in Multivitamins.
We recommend that adults take 1000-3000IU
per day. To get this amount a Vitamin
D3 supplement should be taken. Most
Dermatologists would certainly recommend
that we get our Vitamin D from supplements
rather than the sun.
Item
251 Life Extension
Vitamin D3. 250 Capsules of 1000IU each. There is
considerable evidence coming in almost daily about
the value of larger than usually recommended doses
of Vitamin D3.
The Dose is 2-3 Caps per day.
$10.00
Lasts 3 Months
Several references
Vitamin D Deficiency
M. F. Holick N. Engl. J. Med., July 19, 2007;
357(3): 266 - 281.
The "Sunshine Vitamin": Benefits Beyond Bone?
C. D. Davis and J. T. DwyerJ Natl Cancer Inst,
November 7, 2007; 99(21): 1563 - 1565.
Vitamin D and Its Role in Cancer and Immunity: A
Prescription for Sunlight
G. E. Mullin and A. DobsNutr Clin Pract,
June 1, 2007; 22(3): 305 - 322.
Vitamin D supplementation in early childhood and
risk of type 1 diabetes: a systematic review and
meta-analysis
C S Zipitis and A K AkobengArch. Dis. Child.,
June 1, 2008; 93(6): 512 - 517.
Vitamin D Supplementation and Total
Mortality
A Meta-analysis of Randomized Controlled Trials
Philippe Autier, MD; Sara Gandini,
PhD Arch Intern Med. 2007;167(16):1730-1737
Daniel J Raiten
and Mary Frances Picciano
American Journal of
Clinical Nutrition, Vol. 80, No. 6, 1673S-1677S,
December 2004
Sunlight
and vitamin D for bone health and prevention
of autoimmune diseases, cancers, and
cardiovascular disease
Michael F Holick
American Journal
of Clinical Nutrition, Vol. 80, No. 6, 1678S-1688S,
December 2004
 Vitamin
D Fact Sheet
Office of Dietary Supplements
•
National Institutes of Health
Vitamin
D at the Linus Pauling Institute.
NUTRIENT DATA LABORATORY
Search the USDA National Nutrient Database
for Standard Reference
The Institute of Medicine in
their Dietary Reference Intake Book and
tables
Next month, Vitamin K!
Dr.
Sears' New Book "The Anti-Inflammation Zone"
From Dr. Sears' Monthly
Newsletter
The OmegaZone E-Magazine
"For years the medical establishment has been telling
Americans that fighting heart disease means a war against
cholesterol. Slowly but surely, like the powerful Wizard of
Oz façade, the cholesterol story has been slowly eroding.
Now the scientific data is shifting more to inflammation as
the underlying cause of heart disease. Of course, this makes
common sense since the number-one drug to prevent a heart
attack is an aspirin. Although aspirin has no effect on
cholesterol levels, it has a dramatic effect on reducing
inflammation. Recent articles in the New England Journal of
Medicine have again confirmed the importance of inflammation
on heart disease. A crude indictor of inflammation,
C-reactive protein, appears to be more powerful than bad
cholesterol levels in predicting future heart attacks.
But what if there was an even more powerful predictor of
inflammation that could predict heart attacks? As I describe
in my newest book, “The Anti-Inflammation Zone,” such a
blood marker exists. It is the ratio of arachidonic acid
(AA) to eicosapentaenoic acid (EPA). This marker of
inflammation precedes C-reactive protein by years. You could
take drugs, such as statins, on a lifetime basis to reduce
C-reactive protein. Of course, there are some side
effects, such as memory loss, muscle weakness, neuropathy,
and liver damage. But statins don’t reduce the AA/EPA ratio
– they actually increase it. On the other hand, taking
high-dose fish oil reduces the AA/EPA ratio, and the only
known side-effect is to make you smarter. The amount of fish
oil you need to reduce inflammation depends on how well you
control insulin in your diet. The more you control insulin
by following the Zone Diet, the less fish oil you need. On
the other hand, the less you control insulin, the more fish
oil you need. The choice is yours. Whatever approach (drugs
or diet) you choose, just keep in mind that controlling
inflammation is a much wiser medical approach to reducing
heart attacks than controlling cholesterol."
Let us know if you want the
AA/EPA test. The Cost is $300 and includes a consult
with Dr. Christian to discuss the results. We also
talk about the AA/EPA test in detail in our Omega Zone
Seminar.
Visit Dr.
Sears Web Site.. Join the Forums and Sign up for his
Newsletter.
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