June July  2008 Inside Outside Wellness Center & Medical Spa Newsletter

in this issue

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-primarystresssen-chschwal 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.

 Image:Rickets USNLM.gifRickets 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, cod-liver oil, sunlight, and rickets: a historical perspective.Rajakumar K.Pediatrics. 2003 Aug;112(2):e132-5Click here to read

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
 

Vitamin D and health in the 21st century: bone and beyond. Executive summary

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

 

 

ODS LogoVitamin D Fact Sheet Office of Dietary Supplements National Institutes of Health

 

 

 

 Vitamin D at the Linus Pauling Institute.

 

 

USDA Logo

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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