Have you had your dose of vitamin D today? A growing body of research shows that not getting enough of this nutrient can trigger a slew of health problems—and experts believe that most of us have a vitamin D deficiency. Though current guidelines call for 600 to 800 IU daily, many researchers now believe we may need up to 4,000 IU.

The very latest research supports the case that the “sunshine vitamin” is a powerful health booster. In fact, people who get enough vitamin D have a lower risk of developing type 2 diabetes, according to a study published in Diabetes Care. Experts speculate that the nutrient’s anti-inflammatory powers might be one way that it offers protection against the disease.

Getting enough D may also improve asthma. Earlier research found that having low levels may make asthma symptoms worse, and a new study finds that lacking in D could make breathing harder by increasing airway smooth muscle mass in children with treatment-resistant asthma, according to the American Journal of Respiratory and Critical Care Medicine.

The “sunshine vitamin” may also help ward off cancer. A whopping 77% of cancer patients have low levels of vitamin D, and the lowest levels are linked to more advanced cancers, suggests a study presented at the Annual Meeting of the American Society for Radiation Oncology. More research is being done on how vitamin D might help prevent or even treat cancer.

Need some more tips that require very little effort?  Here are 15 more….

Krill?  What is Krill anyway?

Krill are small shrimp or prawn-like creatures that feed the world’s most mammoth animals — the great whales. Toothless great whales gulp down huge quantities of krill to provide the energy they need to fuel their massive bulk. A blue whale eats up to 8,000 pounds of krill each day during feeding season.   Tiny krill fuel giant whales…what can they do for you?

These highly intelligent great whales aren’t the only animals that depend on krill for their nutritional needs. So do seals, penguins, sea birds, squid and fish.

The hardy krill harvested from harsh Antarctic waters — the ones that comprise our New and Improved Krill Oil– are so important they are considered a “keystone species”, an organism upon which many Antarctic predators depend.

These semi-translucent crustaceans congregate in dense masses or swarms that can turn the ocean’s surface pink or red.

8 Fun Facts about Krill Oil

1. Krill Oil does not require refridgation – yeah!  I can keep them close to my other vitimains
2. Krill Oil has proven to help with PMS – another yipeee…I think my PMS is getting worse with age
3. Krill Oil helps with signs of aging.  It contains the antioxidant vitamins, A and E along with astaxanthin. These help fight free radical activity in the body. It’s never to early to start slowing down the sign of aging.
4. Krill Oil helps our brain.  Some studies show the regular intake of EPA and DHA may help those who suffer from mood swings and depression.  Everyone needs help with this one some time in their life.
5. Krill oil may help reduce back and joint pains and swelling.
6. Krill oil, since it contains a greater amount of omega 3 fatty acids is more effective than fish oil in curing eczema. It has also been found to make skin healthier.
7. Krill oil has Astaxanthin.  The weapon necessary to fight inflammation and a host of related problems like skin damage by UV rays and muscle soreness. – Great for GGS superstars that are working hard at either fitness.
8. Krill oil does not have the fish flavor – so no more gross fish burps – YUK!

Omega-3 fatty acids are “good fats” that are essential for optimal health. Like vitamins and minerals, omega-3 must be provided by our diet as it is not produced by our bodies. EPA and DHA are the active forms of omega-3 required by the body to perform vital functions.

Omega-3 (EPA & DHA) function in the body

- Promotes cardiovascular health
- Reduces inflammation
- Supports mental focus & cognitive function
- Supports positive mood & emotional well-being
- Promotes brain, eye, & nervous system health
- Supports healthy immune system function
- Enhances appearance of skin and hair
- Promotes optimal fat metabolism

A number of dietary habits, such as the widespread use of vegetable cooking oils (omega-6), industrial milling, and the decreased consumption of fish (omega-3), have contributed to an omega-3 deficiency, or imbalance, in the diets of many North Americans. As compared to the ancestral diet of Neo-Palaeolithic humans, omega-3 consumption has dropped 20 fold from a daily intake of 3.0 grams down to a meager 0.15 grams. At the same time omega-6 consumption has increased dramatically, far exceeding the recommended daily intake.

A decreased amount of omega-3 relative to omega-6 in the diet results in an increased risk of degenerative disease. Experts generally advise that we consume more omega-3 and less omega-6.

By Dai M ~ Article reprinted with permission of Fitness Town. Visit Fitness Town for more articles.

Final Update – My 21 Day Genuine Health pH Challenge  – Jan 18 day 1- Feb 7

The last week of my Genuine Health pH Challenge (read my first post here, post two and post three) was spent in Tecate, Mexico at Rancho La Puerta resort.  I packed my greens+ extra energy with me and stored it in the little villa fridge.   Although I had somewhat limited internet access at the Ranch (sorry I didn’t post!) I did continue to  measure my pH levels faithfully.

It was amazing what a huge difference eating healthy makes!

Using the greens plus energy, I had initially moved my pH level (on average) from 6.6 up to 6.8-7.0. After a few days at the ranch and after eating the vegetarian based meals which included tons of leafy greens as well as vegetables from every colour of the rainbow, I was excited to see my pH level move even farther north.  I now hover around 7.0. (with a target of about 7.0)

Taking the pH challenge has definitely helped my take a hard look at exactly what I’m putting into my body. It was time for me to get serious and start to fuel up instead of pigging out.  Snort.

Tonight will also mark the first soda I’ve had in a few weeks. It’s my sister in law’s birthday (pictured, right with the Olympic torch this morning) and I’m joining her for drinks. Yup, I’m gonna mix that bad soda with a little naughty rum.

I deserve a little reward – don’t I? – and I’ve already arranged a safe ride home, just in case my little bit ‘o’ fun rocks on to become a LOT of fun.  I can’t wait!

But back to non-alcoholic drinking….liquids for me over the last three weeks have consisted of water and more water, which I had a hard time drinking before. Now I find it really helpful to drink a half liter when I get up in the morning and then it is easier to keep going.  I hydrate myself before my day has even started and I think my body thanks me for it!

Since I’ve started the pH challenge and committed to eating healthier I’ve dropped from 139 pounds down to 131. I’m pretty tall (5’8″) so I’m pretty close to my goal weight. Yay!

I’ve started doing some weight training and I’ve seen some changes in my bedroom mirror – definitely good motivation to keep up the work!

I’ve continued to run three times a week and work toward my goal of the Vancouver Marathon (half). I’m on track there as well, although I feel a bit behind from my week in Mexico, where I only ran once. However, I walked and hiked and did many fitness classes there and I know I made some pretty good strength gains working out with new bff Gina, who is training for a figure competition.  Nothing like working out with someone who has a super toned body to motivate me!

My plans now are to continue on the same path.  I’m going to continue with my greens+ plus extra energy because I really, really like the product and I know I’ll still be challenged to eat as many greens as I need.  I’m going to continue to eat and drink well, with time off for good behavior, of course!  And I’m going to finish my running clinic, continue my core and strength work and perhaps take up circuit training in the spring.

I’m going to continue to monitor my pH level, although not three times per day.  More like a couple times a week.  Thanks very much to Genuine Health for asking me to participate – I’ve really enjoyed it and am grateful for the kick in the – well, you know!

I’m really grateful for your support and we’d love to support you as well – leave a comment and let us know what you are up to in your fitness journey, or send in your story to me at melanie (at) girlgetstrong.com.

Cheers,

M

Here’s my third update on how my 21 day pH challenge is going! If you aren’t sure what I’ve been doing, you can read my first post here and my second post here.  Here’s a quick recap:

Genuine Health asked me to take a 21 day challenge of taking Greens+ Extra Energy and tracking my pH levels I readily agreed.  I’m really interested in learning more about my pH level and what it means for my health. Acidic vs. Alkaline…my husband will definitely say I’m acidic, lol.

My aim is to measure my pH and if necessary work toward getting to the optimum level of around 7.0-ish. I’ll be taking my pH levels 3 times per day – morning, afternoon and evening.  I’ll be taking the regular recommended serving of Greens+ energy too like I usually do.

So I’ve now made it through 12 days and my pH level seems to be pretty stable around the 6.8 – 7.0 mark which is an improvement from my 6.6-ish levels at the beginning of the challenge. So far, I’m really happy with my results and I’m feeling good.

I’m still not eating enough greens (we had a pretty empty fridge this week so I’ve had a lot of carrots and apples and bananas. There’s still room for improvement in my diet…but not much.  In the meantime, thank goodness for my Greens Plus Extra Energy.  I’ve also been sick this week and the Greens Plus has really helped keep me on my feet.

Day 9 – Tuesday January 26/10

• morning pH level – 6.8
• afternoon – 7.0
• evening – 6.8

Didn’t eat much today, still feeling sick. But what I did eat was healthy. No treats in 9 days  now (not counting the bevvies last week).  Longest I’ve gone without dessert in…well, ever!

Day 10- Wed Jan 27/10

• morning pH level – 6.8
• afternoon – 6.8
• evening – 7.0

Not feeling so great…but made myself eat my four healthy meals anyway.

Scooted over to my girlfriends house to weigh in (our first time together, we each want to lose 8-10 pounds).  I’ve lost four pounds since my starting weight 10 days ago. Yay!  However that amount of weight loss will slow as I go back to running – I need to eat more than I have been to fuel my runs. So I’ll be looking to a more gradual loss for my next few pounds.

Day 11 – Thurs Jan 28/10

• morning pH level – 7.0
• afternoon – 6.8
• evening – 7.0

Had hoped to run today, but my chest is still heavy and hurts to breathe. Drats! Been good with my eating though, and sneaked in some upper body weight training and ab work today.

Good news for this week: I’ve had no alcohol at all. Bad news: Being sick is kinda like a dull, daily hangover without the buzz at the beginning.

Sigh.

Day 12 – Fri Jan 29/10

• morning pH level -  went on an early morning run and forgot. Oops!
• afternoon – 6.8
• evening – 6.8

Almost lost my voice when I woke up this morning…then found it under my bed.  Anyway, still sick but decided to run anyway. Went early and watched the sunrise as I ran beside the Ocean. Beautiful!  Logged 12 miles so my long run is off my plate while I’m in Mexico next week.  All fun and fitness and R&R! Soooo looking forward to it. I leave tomorrow!

One note for today…I had my first “treat” in 12 days…popcorn with butter. But a very small portion.  Yum!