There is no doubt that Vitamin D is the "hot" topic when it comes to health and wellness. Vitamin D has been shown to prevent osteoporosis, depression, prostate cancer, breast cancer, and even effects diabetes and obesity. The vitamin has been said to be the single most underrated nutrient in the world of nutrition. Most likely this is because we can make it naturally from the sunlight and quite frankly, pharmaceutical companies cannot sell sunlight. We can, however, take vitamin D supplements, but absorption of pill-form supplements is still widely debated. The truth is, most people don't know the facts about D and health. So here's an overview to make sure you're staying up to speed on quite possibly the biggest secret in health and wellness.

1. Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight.
2. The healing rays of natural sunlight (that generate vitamin D in your skin) cannot penetrate glass. So you don't generate vitamin D when sitting in your car or home.
3. It is nearly impossible to get adequate amounts of vitamin D from your diet. Sunlight exposure and taking a high-quality supplement is the only reliable way to generate vitamin D in your own body. Taking a vitamin D supplement during the winter months (and if you lack exposure to sunlight), is necessary to prevent deficiency and chronice disease. 
4. A person would have to drink ten tall glasses of vitamin D fortified milk each day just to get minimum levels of vitamin D into their diet.
5. The further you live from the equator, the longer exposure you need to the sun in order to generate vitamin D. Canada, the UK and most U.S. states are far from the equator.
6. People with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people to generate the same amount of vitamin D. That's why prostate cancerr is epidemic among black men - it's a simple, but widespread, sunlight deficienicy.
7. Sufficient levels of vitamin D are crucial for calciuim absoprtion in your intestines. Without sufficient vitamin D, your body cannot absorb calcium, rendering calcium supplements useless.
8. Chronic vitamin D deficiency cannot be reversed overnight - it takes months of high-dose vitamin D supplementation and sunlight exposure to rebuild the body's bones and nervous system.
9. Even weak sunscreens (SPF 8) block your body's ability to generate vitamin D by 95%. This is how sunscreen products actually cause disease - by creating a critical vitamin deficiency in the body.
10. It is impossible to generate too much vitamin D in your body from sunlight exposure: your body will self-regulate and only generate what it needs.
11. If it hurts to press firmly on your sternum, you may be suffering from chronic vitamin D deficiency right now.
12. Vitamin D is "activated" in your body by your kidneys and liver before it can be used.
13. Having kidney disease or liver damage can greatly impair your body's ability to activate circulating vitamin D.
14. The sunscreen industry doesn't want you to know that your body actually needs sunlight exposure because that realization would mean lower sales of sunscreen products. You only need 15 minutes of sunlight per day (without sunscreen) to absorb enough vitamin D to prevent vitamin D deficiency. The pharmaceutical industry doesn't want you to know about vitamin D supplementation because they know this would mean loss of sales for prescription medications. 
15. Even though vitamin D is one of the most powerful healing chemicals in your body, your body makes it absolutely free (Keep in mind that for those of us who live in the Northeast, 6 months out of the year we cannot make vitamin D from exposure to sunlight. This means supplementation IS necessary). 

It turns out that super antioxidants greatly boost your body's ability to handle sunlight without burning. Astaxanthin is one of the most powerful "internal sunscreens" and can allow you to stay under the sun twice as long without burning. Other powerful antioxidants with this ability include the superfruits like Acai, Pomegranates, blueberries, etc. Try NutraMetrix Isotonix Acai - an advanced energy and antioxidant formula.

Diseases and conditions cause by vitamin D deficiency:

• Osteoporosis is commonly caused by a lack of vitamin D, which greatly impairs calcium absorption.
• Sufficient vitamin D prevents prostate cancer, breast cancer, ovarian cancer, depression, colon cancer and schizophrenia.
• "Rickets" is the name of a bone-wasting disease caused by vitamin D deficiency.
• Vitamin D deficiency may exacerbate type 2 diabetes and impair insulin production in the pancreas.
• Obesity impairs vitamin D utilization in the body, meaning obese people need twice as much vitamin D.
• Vitamin D is used around the world to treat Psoriasis.
• Vitamin D deficiency causes schizophrenia.
• Seasonal Affective Disorder is caused by a melatonin imbalance initiated by lack of exposure to sunlight.
• Chronic vitamin D deficiency is often misdiagnosed as fibromyalgia because its symptoms are so similar: muscle weakness, aches and pains.
• Your risk of developing serious diseases like diabetes and cancer is reduced 50% - 80% through simple, sensible exposure to natural sunlight 2-3 times each week.
• Infants who receive vitamin D supplementation (2000 units daily) have an 80% reduced risk of developing type 1 diabetes over the next twenty years.

Shocking Vitamin D deficiency statistics:

• 32% of doctors and med school students are vitamin D deficient.
• 40% of the U.S. population is vitamin D deficient.
• 42% of African American women of childbearing age are deficient in vitamin D.
• 48% of young girls (9-11 years old) are vitamin D deficient.
• Up to 60% of all hospital patients are vitamin D deficient.
• 76% of pregnant mothers are severely vitamin D deficient, causing widespread vitamin D deficiencies in their unborn chidldren, which predisposes them to type 1 diabetes, arthritis, multiple sclerosis and schizophrenia later in life. 81% of the children born to these mothers were deficient.
• Up to 80% of nursing home patients are vitamin D deficient.

What you can do:

Sensible exposure (approximately 15 minutes without sunscreen) to natural sunlight is the simplest, easiest and yet one of the most important strategies for improving your health. Supplementation is also extremely important to guarantee that you are getting sufficient amounts of vitamin D throughout the year. I urge you to visit the NutraMetrix website to learn more about the high-quality Isotonix vitamin D supplement I both take and endorse.  

If more people understood this information, we could drastically reduce the rates of chronic disease in this country and around the world. Vitamin D supplementation and sensibile exposure to sunlight is truly one of the most powerful healing therapies in the world, far surpassing the best efforts of today's so-called "advanced medicine." There is no drug, no surgical procedure, and no high-tech procedure that comes even close to the astonishing healing power of vitamin D.

Feel free to contact me with questions. Healthy wishes!

Alissa C. Robertson, MS, RD
[email protected]    
(802) 999-5684

Researchers found that the polyphenol resveratrol, an antioxidant compound found in red wine, red grapes and in high amounts in medicinal plants, stimulates the release of adiponectin, a hormone from fat cells that controls a number of metabolic processes. Adiponectin also contributes to the regulation of insulin sensitivity and the breakdown of fatty acids which converts to an increased energy level. 

To get the amounts of resveratrol the researchers are talking about, you have to drink massive amounts of wine (hundreds of bottles of wine) and/or tons of peanuts. You obviously cannot do this (at least in a healthy manner), which is why using a high quality supplement is most beneficial. I recommend a drinkable form of resveratrol made by NutraMetrix Advanced Nutraceuticals. Click here to learn more about the benefits and uniqueness of this resveratrol supplement.

Source: Up-regulation of Adiponectin by Resveratrol

Yes, I know. You're probably hesitant to include fat in your diet. You've avoided fat like the plague and have read articles telling you to cut the fat our of your diet. You most likely have friends, family or co-workers who won't consider eating a food that contains too much fat.

The truth is, we NEED fat in our diet. The key, however, is to consuming healthy sources of fat, and limiting sources of unhealthy fats such as saturated fat and trans fat. So you may be thinking, "okay, so what type of fats do I include?" The answer is healthy monounsaturated, polyunsaturated, and omega-3 fats. Where are these sources? You'll find them in olive, flax and sesame oil; unsalted nuts and seeds; avocado and all-natural guacamole; nut butters such as peanut, almond, soy, sunflower, etc.; olives; fatty fish such as salmon and mackerel; and quality fish oil supplements. Use the following tips to include healthy fats in your diet today: 

• Dress your own salad. Commercial salad dressings are often high in saturated fat, unhealthy chemicals, and made with inferior, overly-processed, damaged oils. Create your own dressings with high-quality, cold-pressed olive oil, flaxseed oil or sesame oil and your favorite herbs.
• What’s better: butter or margarine? Both have good and bad points. With margarine, choose the soft-tub versions, and make sure the product has zero grams trans fats and no partially hydrogenated oils. Regardless of whether you choose butter or margarine, use it in moderation and avoid adding it to other foods. Olive oil is a healthier substitute.
• The meat of the matter. Beef, pork, lamb, and dairy products are high in saturated fat. Reduce your consumption of these foods. When you do eat them, choose low-fat milk and lower-fat cheeses like mozzerella whenever possible; try non-fat Greek yogurt such as Chobani or Brown Cow for a rich and creamy alternative. Go for lean cuts of meat, and stick to white meat, which has less saturated fat. You can also try dairy subsitutes such as unsweetened soy milk (I like the naturally-flavored vanilla variety), almond milk, or hemp milk.  
• Don’t go no-fat, go good fat. If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing all the bad fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, and using vegetable oils rather than tropical oils, which tend to contain more saturated fats.
• Ask what type of oil your food is cooked in. When eating out, ask your server or counter person what type of oil they use in their cooking. If it’s partially-hydrogenated oil, run the other way. Otherwise, see if you can request your food to be prepared using olive oil, which most restaurants have in stock.

Healthy wishes,
Alissa C. Robertson
(802) 999-5684
[email protected]

Most of us know that beans are a healthful food, but how many of you are unsure of how to cook with them, or are intimidated by the thought of even eating them. Well put your hesitations aside! Read on and we'll discuss various types of beans, how to cook them, and I'll even share a yummy recipe with you that you are bound to love!

First and foremost, why eat beans? Well, nutritionists and health professionals tout beans for their role in: 
▪ Lowering risk of colon cancer 
▪ Reducing blood cholesterol, as well as LDL or "bad cholesterol," a leading causes of heart disease 
▪ Lowering the risk of type 2 diabetes 
▪ Improving diabetes control for existing type 1 and 2 diabetics 
▪ Strengthening the immune system

There are thousands of bean varieties, and they all offer a host of benefits. On average, cooked dry beans provide roughly 120 calories per ½ cup (C) and are full of B vitamins, folic acid, selenium, zinc, fiber, and are a low-glycemic carbohydrate, which means they can help to control blood sugar levels aiding in better weight management. It is recommended by the USDA that people consume 3 C of beans/week. Try one of the many varieties below, and find out which ones are your favorite:
▪ Adzuki beans
▪ Butter beans
▪ Black beans
▪ Black-eyed peas
▪ Cannellini beans
▪ Chickpeas
▪ Great northern beans
▪ Kidney beans
▪ Lentils
▪ Lima beans
▪ Mung beans
▪ Navy beans
▪ Pinto beans
▪ Snow peas
▪ Soybeans/edamame
▪ Split peas
▪ White beans

So how can you add beans into your daily intake?Toss drained and rinsed canned beans into your salads, into a dish of brown rice, or add some flavor to a stir-fry. Hummus, made from chickpeas or garbanzo beans, is a great substitute for mayonnaise in your sandwich or a perfect dip for your vegetables at a snack or pre-dinner nibble. Add beans to a soup or stew for a boost of flavor and fiber! Sautee beans and add them to a side dish of vegetables. Instead of poultry, meats, or fish, try beans as your protein choice and serve with sauteed or steamed vegetables and a serving of a whole grain such as 1/2 cup brown rice or whole-wheat pasta. The next time you go grocery shopping, stock up on cans of a variety of beans and make sure to always have them in your pantry. This way you'll always be ready to add beans to your meals for a quick and yummy nutritional boost. 

What about dried beans? 
Well, they do take a bit more time to prepare, but you'll eliminate the added salt you get from canned beans. Here's how to prepare them:
▪ Rinse the beans under cool water and remove any stones or debris (you do not have to rinse split peas, lentils, or mung beans)
▪ Soak beans in water in a large bowl that doubles the height of the beans for 8-12 hours  
▪ Replace the water every few hours
▪ Transfer the beans to a pot and boil them for 10 minutes
▪ Lower the flame and simmer the beans for 1-2 hours until tender

Replacing the water and slowly cooking the beans should greatly reduce the raffinose, which is the compound that may cause gas or bloating. The key to avoiding this common complaint is to increase your bean consumption slowly. This should cut down on the gastrointestinal discomfort sometimes associated with beans.

Try this recipe to get started!

Yummy Black Bean Casserole
1 Tablespoon (Tbsp) olive oil
1 C chopped onions
¾ C + 2 Tbsp yellow cornmeal
2 teaspoons (tsp) chili powder
1¼ C skim milk
One 1-pound (lb) can black beans, rinsed and drained
One 1-lb can whole kernel corn, drained
One 1-lb can stewed tomatoes
One 4-ounce (oz) can chopped green chilies (mild or hot), drained
¼ C shredded low-fat cheddar cheese (1 oz)

Preheat oven to 350˚F.

Lightly oil an 8˝-square baking pan or spray with a nonstick cooking spray. In a large bowl, combine all ingredients, except the cheddar cheese. Mix well. Place in prepared pan. Sprinkle with cheddar cheese. Bake uncovered for 45 minutes.

Winter is here, which we all knows so is the cold and flu season. There truly is no definitive start to the flu season, but it is most active during the months of January and February. The more you can do to prepare you and your family, the better off you'll be when those around you are sniffly. 

Other than the most common preventative tactics such as washing your hands, avoiding close contact with those who are sick, and getting plenty of rest, getting enough vitamins and minerals is essential to building a healthy immune system. Maintaining a healthy nutrient balance provides sources of energy and nutrition for optimal growth and development. Taking a daily multi-vitamin - especially when you're fatigued or stressed - can make all the difference in your recovery when you're sick or preventing your from getting sick in the first place.

Probiotics are another essential addition for you and your family during this cold and flu season. Probiotics are beneficial bacteria that actually found naturally in the body's digestive system. A recently published study found that taking probiotics can boost immunity by increasing the body's immune response to the flu virus. Dr. Gary Huffnagle, a professor of microbiology and immunology at the University of Michigan, and author of the book The Probiotics Revolution, was quoted saying "the research adds to the growing body of scientific data that show probiotics boost the immune function of healthy adults to defend against infection and lessen the symptoms of disease. I think it is a wise move to include the consumption of probiotics...along with good diet, and frequent hand washing in the battle against the flu."

Your dietary intake is an extremely important component when it comes to warding of the cold and flu. Make sure to include lots of fresh fruits and vegetables each day, and drink extra water as the cold weather and indoor heat can be extremely dehydrating. If you're not fond of the vegetables this time of year, opt for frozen vegetables that have no salt, sugar or sauces added to them. They may not contain all the vitamins and minerals compared to their whole counterparts, but they're a much better option than eating none at all. You can also opt for adding a Greens supplement to boost your vitamin and mineral intake. I suggest a product called Complete Greens, which contains probiotics as well. You can click the link provided to learn more about the benefits of including Greens on a regular basis - especially during this time of year.

By following these suggestions, you are likely to breeze through this winter without catching the cold or flu. 

Wishing you health and wellness this winter and into the New Year!


Alissa Robertson, MS, RD
(802) 999-5684
[email protected]