• Obese individuals are more likely to store vitamin d in fat tissue and have less available for use.
• Vitamin D supplement takers were found to have a 7% reduction in mortality.
• Taking in 10-30 minutes of sunshine will increase your vitamin D levels (without sunblock use) (if you are like me and can only have one arm exposed at a time- you will have to spend more time basking)
• Children are likely to need supplements (800 IU is usually a good dose- check with their pediatrician)
• Adults will need either prescription strength supplements or over the counter doses in the range of 1000-2000 IU per day especially if they are sun avoiders. It is very difficult to get in enough dietary vitamin D; see chart below to see if you are taking enough vitamin D.
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Sleep...my absolute favorite thing in the world. Crucial for life (next to food, water, shelter). Every Monday I take in at least twelve hours (after a weekend of overnight shifts, it's easy to conk out at 9:00 PM and wake up at 10:00 AM). I guess I am repairing the damage that was done - the wear-and-tear that happens when you do something unnatural like staying awake when others are sleeping.  

I have written before about sleep deprivation leading to high cortisol levels and increases in hunger and cravings. But this week I read something amazing. There was a study conducted by researchers at the University of Pennsylvania that looked into the adverse effects of sleep deprivation: Restricted sleep for nine days caused a 2.9 pound weight gain! Makes me wonder about my choice to do eight night shifts a month in the ER. Three pounds is a lot! It will take 21 days of exercise (for one hour) to burn off those calories.

To obtain as many antioxidants and nutrients as possible, update your shopping list. The body needs variety.  Eating the same thing day in and day out is boring and will leave you nutritionally deficient.  Supplements are great, but you need to eat and whenever possible eat:

• Whole Foods      
• Organic        
• All Natural     
• 100% Whole Wheat           
• Wild         
• Free-Range        
• No Preservatives

Put a red check mark next to the items whenever you eat them. Make it a goal to take in most of these items every month. You do not know how lucky you are to have a variety of foods at your fingertip when its time to shop. Just remember that many crops are genetically modified or picked when unripe, so we have to be selective about where we shop and what we buy. For instance years ago there were different kinds of broccoli planted but now due to high costs, most farmers tend to stick to one kind. If a veggie grows fast and is resistant to pests that’s the one that’s selected for planting. Therefore...variety is diminishing.