By Sherry Dell   PhD, CN

For acne, try these handy tips.
 
Your mother probably already told you this:  “Don’t touch!”  Touching spreads breakouts.  Squeezing causes inflammation and scarring.
 
Try ice.  As soon as you feel a pimple beginning, wrap an ice cube in saran wrap and hold it on the pimple for a few minutes.
 
Apply apple cider vinegar or fresh lemon juice on pimple sores at bedtime for 2 to 3 weeks.
 
A mix of tomato paste and non-fat powdered milk dabbed on pimple and left on for 10 minutes can reduce spot.
 
Diluted tea tree oil (1 drop of pure essential oil on wet cotton ball) dabbed on pimple can be very drying.  Don’t over do this dose.
 
For wrinkles and aging skin, try these handy tips.  Much more economical than a trip to the spa but the same ingredients they use.
 
Try a mask of aloe vera gel and vitamin E oil once a week.  Very healing.
 
Another good mask: egg whites, honey, red wine.  Mix well and leave on for 20 minutes.
 
One more mask recipe:  1 tsp kelp granules mixed with 1 tbsp aloe very gel.
 
One more:  fresh papaya rubbed onto your face provides great enzymes.
 
One more: whip egg whites and yogurt and apply as mask.

by Sherry Dell, PhD, CN

Purple is my favorite color.  This predisposes me to love all things purple.  So when it comes to food, blueberries get my attention for several reasons.  Besides their luscious color and their delicious taste, they are one of the most therapeutic plants on the planet.

Purple and indigo colored food of all kinds is high in a flavonoid called anthocyanins.  Anthocyanins are very high in antioxidants.  Because oxidative stress and the free radicals that are produced by oxidation are linked with so many degenerative processes, not surprisingly, the fruit of the blueberry plant and its antioxidant capacity have been shown in research to reduce aging symptoms in general.

Oxidation essentially wears down the tissues of the body.  Just like your old car that had oxidized or rust spots on it, our bodies can also “rust out.”  Oxidation is caused by everything from just plain breathing to being exposed to toxins either by choice (processed foods, alcohol, drugs, tobacco, etc.) or by environmental features (smog, paint fumes, farm chemicals in food, etc.).

The natural design of our bodies allows these oxidative processes or “fires” to be quenched through the anti-oxidants in our foods.  Water, for example, has very high antioxidant capacity. Measurements vary but below is a list of the 20 highest antioxidant capacity foods as identified by a recent USDA study (1).  Eating from this list is a very good idea for most people.  Notice especially the rating of the blueberry.

1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1

To  be more specific about blueberries (both the fruit and the leaves), research has shown their positive impact on:

A close European cousin of the American blueberry (Vaccinium pallidum and Vaccinium corymbosum)  is called bilberry (Vaccinium myrtillus).  Bilberry leaf has been researched to show similar results to the blueberry.

A therapeutic dose of blueberry fruit is one cup per day.  Not a bad prescription, eh?

_{(1) American Chemical Society. “Largest USDA Study Of Food Antioxidants Reveals Best Sources.” ScienceDaily 17 June 2004.}

_{(2) “Anthocyanins and Blueberries,” Nutrition Week, October 3, 1997;27(38):7/Doctor’s Guide to Medical and Other News, September 25, 1997;3.}

_{(3) “Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels,” Williams CM, El Mohsen MA, et al, Free Radical Biol Med, 2008 May 2.}

_{(4) “Cellular antioxidant activity of common fruits,” Wolfe KL, Kang X, et al, J Agric Food Chem, 2008; 24(56): 8418-26.} 

_{(5) “Blueberries May Reverse Some Aging,” Sison A, Medical Tribune, October, 1999;40(17):4.}

_{(6) “Antioxidant Activity of Berry Phenolics on Human Low-Density Lipoprotein and Liposome Oxidation,” Heinonen IM, et al, J Agric Food Chem, 1998;46(10):4107-4112.}

_{(7) “Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro,” Hurst RD, Wells RW, et al, Mol Nutr Food Res, 2010 March; 54(3): 353-63.}

_{(8) “Dietary flavanols and flavanol-rich foods intake and the risk of breast cancer,” Adebamowo CA, Cho E, et al, Int J Cancer., 2005; 114(4): 628-33.} 

Blueberry Smoothy

A simple way to take your “blueberry medicine” is to add the fruit to a protein drink.  Choose a low sugar, low carbohydrate protein powder such as rice, whey, or soy.  Add your protein powder to the blender with 1 cup fresh or frozen organic blueberries.  Perhaps 1 small banana, two or three ice cubes, and then 12-16 ounces water, rice milk, soy milk, almond milk or a mixture of all of the above. 

Blueberry or Bilberry Leaf Tea

A tea is prepared by combining 1 cup boiling water and 1–2 teaspoons of dried leaves and steeping for 15 minutes. Drink 1-3 cups/day to take advantage of the health benefits

“I am the Allower of my own Wellbeing”

A natural health newsletter written by Sherry Dell, PhD, CN

Volume 3, Issue 4
May, 2010

Purple is my favorite color.  This predisposes me to love all things purple.  So when it comes to food, blueberries get my attention for several reasons.  Besides their luscious color and their delicious taste, they are one of the most therapeutic plants on the planet.

Purple and indigo colored food of all kinds is high in a flavonoid called anthocyanins.  Anthocyanins are very high in antioxidants.  Because oxidative stress and the free radicals that are produced by oxidation are linked with so many degenerative processes, not surprisingly, the fruit of the blueberry plant and its antioxidant capacity have been shown in research to reduce aging symptoms in general.

Oxidation essentially wears down the tissues of the body.  Just like your old car that had oxidized or rust spots on it, our bodies can also “rust out.”  Oxidation is caused by everything from just plain breathing to being exposed to toxins either by choice (processed foods, alcohol, drugs, tobacco, etc.) or by environmental features (smog, paint fumes, farm chemicals in food, etc.).

The natural design of our bodies allows these oxidative processes or “fires” to be quenched through the anti-oxidants in our foods.  Water, for example, has very high antioxidant capacity. Measurements vary but below is a list of the 20 highest antioxidant capacity foods as identified by a recent USDA study (1).  Eating from this list is a very good idea for most people.  Notice especially the rating of the blueberry.

1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1

To  be more specific about blueberries (both the fruit and the leaves), research has shown their positive impact on:

A close European cousin of the American blueberry (Vaccinium pallidum and Vaccinium corymbosum)  is called bilberry (Vaccinium myrtillus).  Bilberry leaf has been researched to show similar results to the blueberry.

A therapeutic dose of blueberry fruit is one cup per day.  Not a bad prescription, eh?

_{(1) American Chemical Society. “Largest USDA Study Of Food Antioxidants Reveals Best Sources.” ScienceDaily 17 June 2004.}

_{(2) “Anthocyanins and Blueberries,” Nutrition Week, October 3, 1997;27(38):7/Doctor’s Guide to Medical and Other News, September 25, 1997;3.}

_{(3) “Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels,” Williams CM, El Mohsen MA, et al, Free Radical Biol Med, 2008 May 2.}

_{(4) “Cellular antioxidant activity of common fruits,” Wolfe KL, Kang X, et al, J Agric Food Chem, 2008; 24(56): 8418-26.} 

_{(5) “Blueberries May Reverse Some Aging,” Sison A, Medical Tribune, October, 1999;40(17):4.}

_{(6) “Antioxidant Activity of Berry Phenolics on Human Low-Density Lipoprotein and Liposome Oxidation,” Heinonen IM, et al, J Agric Food Chem, 1998;46(10):4107-4112.}

_{(7) “Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro,” Hurst RD, Wells RW, et al, Mol Nutr Food Res, 2010 March; 54(3): 353-63.}

_{(8) “Dietary flavanols and flavanol-rich foods intake and the risk of breast cancer,” Adebamowo CA, Cho E, et al, Int J Cancer., 2005; 114(4): 628-33.} 

Blueberry Smoothy

A simple way to take your “blueberry medicine” is to add the fruit to a protein drink.  Choose a low sugar, low carbohydrate protein powder such as rice, whey, or soy.  Add your protein powder to the blender with 1 cup fresh or frozen organic blueberries.  Perhaps 1 small banana, two or three ice cubes, and then 12-16 ounces water, rice milk, soy milk, almond milk or a mixture of all of the above. 

Blueberry or Bilberry Leaf Tea

A tea is prepared by combining 1 cup boiling water and 1–2 teaspoons of dried leaves and steeping for 15 minutes. Drink 1-3 cups/day to take advantage of the health benefits

By Sherry Dell, CN

Shopping at the mall, sugar-fied diets and holiday cheer, all make for stress and close proximity to germs.  In this month’s article from Sherry Dell she gives 5 tips to maximize your health – from drinking water to changing your diet.  Yes, food does help or hurt your body.

Read Sherry’s suggestions to stay healthy and happy going into the new year.

Louis Pasteur, generally considered the father of germ theory, is quoted as having recanted his beliefs on germs on his deathbed, saying, “The germ is nothing.  The terrain is everything.”  What is the terrain?  To germs, the terrain is the world they live in; to us, the terrain is another word for our bodies.  In other words, Pasteur was telling us that bacteria and viruses are all around us at all times.   It is the status of our immune system or the internal “terrain” created by our body’s biochemistry that makes the difference between illness and health.

Right now, germs are the topic of the day.  Seasonal flu, H1N1, colds and all manner of respiratory distress are the leading story on the nightly news.  But is this really news?  Hasn’t your mother always told, “Wash your hands before you eat.  Keep your hands away from your face.  Stay warm.  Get your rest.  Eat right.  Drink your water.”  She and your mother’s mother and your mother’s mother’s mother, etc. throughout time immemorial have been saying these things, because there have always been germs to contend with.  And humanity has multiplied and thrived.

So on behalf of mothers everywhere, let me just remind you all, that there is a flu prevention diet.  And, there is a flu prevention lifestyle.  In fact, I bet you already know what it is.  It is pretty much the opposite of the current American lifestyle of too much stress, too little exercise, too little sleep, too much sugar, and processed food and alcohol and coffee, which all make our internal terrain a very happy home for any passing germ of the day.  The basics of the flu prevention lifestyle are managed stress, daily exercise, plenty of rest, whole food, and optimal hydration.

And here’s my version of the flu prevention diet.  If you can’t commit to this for the long run, try to hang with it through the cold and flu season and you will have a much better chance of missing all the fun of the infections that are scaring the pants off of everyone:   

1. Lots of non-chlorinated water each day (divide your body weight in half and drink that many ounces each day);
2. Three meals per day to include more high quality protein and much less simple carbohydrate (emphasize vegetarian protein such as legumes and nuts and seeds plus chicken, turkey, fish);
3. NO SUGAR;  NO COFFEE, NO ALCOHOL (somebody has to say it; these are the most acidifying components of our diets and an acid pH is what makes a good terrain for germs of all kinds)
4. Very limited dairy especially if you are in any way congested;
5. Very limited fried and other rancid or saturated fats –eat adequate amounts of good essential fatty acids such as those found in fish and fish oils and safflower and olive oils.

The other big topic in the news today of course is the swine flu vaccination.  My reading of the literature suggests that the effectiveness of the flu vaccine has not been well established.  In other words, getting the shot itself does not necessarily guarantee you protection against the flu.  Any flu. And they only have vaccination available currently for two types.  Please take a look at www.swineflu.mercola.com and www.russellblaylockmd.com  to get access to the detailed research.

by Sherry Dell, PhD, CN
As the debate on healthcare reform announces the staggering numbers of uninsured, the high costs of keeping everyone healthy, and the even higher costs of helping everyone to die, I have been nagged by that small, still voice in the back of my head.  It keeps asking me: why is everyone so sick?
And why are we so dependent on the medical system for all our care?
As a holistic nutritionist, I no doubt have a bias that you might be able to imagine. But to put it in a nutshell, I would say we have removed ourselves from our own food chain.  We have given away our rights and relationships with the quality and nature of our food.  We have accepted the notion that all food is created equal.  We have made these choices while lulled by the promises of convenience and cost savings.  Now, the job of seeing the connections between out-of-control healthcare costs, an epidemic of obesity that includes children, the government farm policy, and a crippling mental dependence on the doctor’s office seems insurmountable.
But let me quickly add, this is no reason to become discouraged.  Many people have perceived these connections and are working on unraveling them.  For an easy overview, rent one of these movies: Fast Food Nation, King Corn, or Food, Inc., or The Future of Food.  Or if you’re so inclined pick up one of Michael Pollan’s excellent books (click here to read a review I wrote last year on his “Omnivore’s Dilemma”).
In any case, what I really want to write about today is self care.  The old farm home remedies that I grew up with are so simple and effective (and cost effective), that they have become virtually un-used today.  Huh?  That sentence doesn’t make a lot of sense, but I do believe it is true.
Somewhere along the line, it would seem that we made a decision that unless it is dispensed by a doctor and costs a lot of money, it can’t be of any use.  Certainly there are occasions when modern medicine really does have heroic life-saving and crisis care services to offer.  But how often are we standing at death’s door?  The preponderance of daily health concerns are, of course, not life threatening. 
I have no recollection of being taken to the doctor’s office as a child.  My Dad tells me we did go, but very infrequently and only for the most serious problems.  Mother was our household doctor.  But more than that, the concept of relying on someone else for our wellbeing was absent in my parents’ consciousness.  Yes, like most those of their generation, they were greatly enamored and deeply appreciative to the medical community for saving lives with the heroic inventions of their times: antibiotics and vaccinations.  But that did not translate into the fear and doubt I see today in households with young children.
I believe that part of our “healthcare reform” needs to come in the form of re-learning the self care attitudes and strategies of our not-that-distant ancestors.  Somehow along the way, as we reaped the benefits of technologically advanced medicine, we decided to throw out the benefits of time honored, nature-based home remedies.
Not only did we put an enormous burden on the medical system, but more importantly, we gave up the independence and personal strength that comes with self sufficiency.  Maybe what we really need right now is a good cup of tea.

by Sherry Dell, PhD, CN 
Certified Nutritionist

Boo-boos happen.  Headaches happen.  Sore throats happen.  Bee stings happen.  Every so often, everyone has an owie that needs attention.  If you happen to have several people living under your roof, this might be a daily occurrence.
Look in the medicine cabinets in most households and you can find a wide variety of over-the-counter medicines that are designed to attend to these daily boo-boos.  While these medicines may do the job to some extent, sadly most of them have additional side effects.  Pain killers often slow metabolism resulting in constipation.  Antacids can give temporary relief to heartburn but can’t stop the heartburn from happening again and worse, and often contribute to making sure the heartburn happens again.  Bug repellents can help prevent mosquito bites but can also contribute significantly to the body’s toxic burden.  On and on.
The good news is that long before there was a counter for over-the-counter medicines to be sold from, there was a need for home care.  Of course, for most of human history, only home care existed, since there would have been no other place to go for care.
Here are a few examples of items you can use for self care that are likely already in your cupboards:

Apple Cider Vinegar
As a gargle for sore throat (either diluted in water or straight).  As a gargle when coming down with a cold (either diluted in water or straight).  As a disinfectant for cuts and scrapes (a little on a wet cotton ball works well).  As a digestive aid for heartburn, hiccups, chronic belching  (dilute 1 tablespoon in ½ cup water and drink with food).
Ginger Powder
Dissolve ½ to 1 teaspoon in hot water and cool to preferred temperature.  Use it for: Nausea, colds, chills, aches and pains, motion sickness, morning sickness, intestinal and stomach gas
Raw Honey
As a syrup, mix 1 tablespoon honey with ½ tsp fresh lemon juice; take once every hour or two for sore throat relief.  As a natural antibiotic ointment, apply a thin layer of honey over cuts or other puncture wounds or burns to promote healing.  As a food, can be helpful to reduce allergy symptoms.  As a food, can be helpful to reduce ulcer symptoms.  As a moisturizer, apply to skin or hair for short period of time, rinse with clear water for improved softness.
Olive Oil
Make an ear oil remedy by adding 5 drops tea tree oil to 1/8 cup olive oil.  Good as lubricant for sexual intercourse.  Rub on skin underneath any herbal poultice.  Great as a hair moisturizing treatment; add 1 egg to ¼ cup olive oil (adjust amount of oil according to length of hair) and mix well; rub in well to wet hair, cover in saran wrap and then a heavy towel; leave on for 30 minutes.  Shampoo out with normal shampoo.

Peppermint & Chamomile tea bags
Drink a cup of peppermint tea, brewed in hot water, to relieve indigestion, intestinal gas pains, or cramps in general.  For babies, a few drops of peppermint tea on your finger for them to suck can help relieve a tummy ache or symptoms of colic.  Sometimes, just rubbing the tea on the outside of their tummy can help.  Or if you are a nursing mother, drink the tea yourself.  Again, brewed in hot water, a cup of chamomile tea can relieve stomach aches, menstrual cramps, anxiety, tension headaches, and the inability to fall asleep.  For babies, ¼ to ½ cup of chamomile tea may be added to a bath (test with a few drops first) to help a baby relax and fall asleep.  A few drops on the finger for them to suck may also help with sleep, colic, tummy aches, or any kind of indigestion.
Sea Salt
As a gargle to reduce sore throat pain.  Made into saline solution to wash out eye or nose:  Add ¼ tsp sea salt to ¾ cup boiling, non-chlorinated water; cool.  Use this saline solution to rinse out mildly irritated or infected eye or in neti pot  to flush out sinuses when congested.  Add to olive oil with a few drops of lavender oil to make a wonderful salt glow exfoliant.  Rub all over skin while in shower, wash off and enjoy your baby-soft new skin.

Witch Hazel
Witch hazel with alcohol must not be used internally.  It can be used externally to: soothe irritated skin, rashes, cuts; to use as a deodorant; to soothe bruises; to soothe insect bites; to relieve shaving irritations; to use as a facial toner.

Photo by Jazza

 By Sherry Dell PhD, CN

Dandelion Flower Cookies

 1/2 cup butter
 1/2 cup honey 
 2 eggs 
 1 teaspoon vanilla 
 1/4 cup raw sugar
 1/2 cup ground macadamia nuts
 1 1/2 cups gluten free baking flour 
 1 cup dry gluten free oatmeal 
 1/2 tsp baking soda
 1/2 cup dandelion flowers*

Preheat oven to 375°F. Blend oil and honey and beat in the two eggs, sugar, nuts and vanilla. Stir in flour, oatmeal, baking soda and dandelion flowers. Drop the batter by teaspoonfuls onto a lightly oiled cookie sheet and bake for 12-13 minutes at sea level.  You’ll probably need more flour and higher and longer cooking time at high altitude. 

*be sure to use flowers free from chemical pesticides, wash well in clear water; measure 1/2 cup flowers with green base then separate petals from greens at base of flower by holding petals and twisting off green part; use only petals since the green is bitter.

By Sherry Dell PhD, CN
www.sherrydell.com

Did you know that conditions such as heartburn, autoimmune disease, neurological problems, weight gain/loss, osteoporosis, colitis/irritable bowel syndrome/crohn’s disease/gastrointestinal bleeding, reflux disease, gallbladder problems, bloating, gas, diarrhea/constipation, headaches, skin rashes, and even fatigue can be traced back to a food sensitivity to wheat?

And not just wheat. In addition to wheat, grains such as barley, rye, oats, spelt and kamut all contain gluten. Gluten is made up of the proteins gliadin and glutenin which have been linked in research to all of the health problems mentioned here (1).

You may have heard of celiac disease, which is a more extreme form of gluten sensitivity that results in damage to the intestinal tract. Medical opinion has held that other than those few individuals with the inherited predisposition for celiac disease, wheat and its companion grains were safe for the wider population. Recent research suggests otherwise. In their 2007 article, “Is gliadin really safe for non-celiac individuals?…”, Spanish researchers Bernardo et al (2) found that there is an abnormal immune response to gluten in people with and without celiac disease which results in injury to the intestinal tract. This injury is called Leaky Gut Syndrome.

If you imagine the intestinal tract injured in such a way that it can “leak,” you can also begin to see how such a diverse set of health conditions can all be linked to gluten sensitivity.

While there are various routes to testing for gluten sensitivity, if you suspect you may be sensitive to gluten, I recommend you begin by keeping your own food and symptom journal (which you can download here at my website). In my opinion, this data will be by far the most valuable tool in helping you and your health practitioner determine the best health program for you.

The good news: Think about the amount of time, money, and effort you would be willing to expend to be free of some of the health conditions mentioned at the beginning of this article. Maybe you already have tried all manner of treatments. Though wheat and other glutinous grains are predominant in the American diet, as broad-sweeping, “miracle” cures go, the elimination or even just the reduction of gluten in your diet is about as low cost, non-invasive, and miraculous as it gets. Try not to rule it out.

And check out Dr. Scot Lewy’s website at www.thefooddoc.com and Dr. Rodney Ford’s website at www.thefooddoctor.org for much more information on gluten sensitivity.

(1) For example:

Autoantibody targeting of brain and intestinal transglutaminase in gluten ataxia. Hadjivassiliou M. et. al. Neurology 2006; 66:373-377.

Endomysial antibody-negative coeliac disease: clinical characteristics and intestinal autoantibody deposits. Gut 2006; 55:1746-1753.

Sydora BC et. al. “Bacterial antigens alone can influence intestinal barrier integrity, but live bacteria are required for initiation of intestinal inflammation and injury. Inflammatory Bowel Disease. 2006;12(6):429-436.

Kirsch R et al. “Activated mucosal mast cells differentiate eosinophilic (allergic) esophagitis from gastroesophageal reflux disease” Journal of Pediatric Gastroenterology and Nutrition 2007; 44:20-26.

(2) Bernardo, D, Garrote JA, Fernandez-Salazar L, Riestra S, Arranz E. “Is gliadin really safe for non-coeliac individuals? Production of interleukin 15 in biopsy culture from non-coeliac individuals challenged with gliadin peptides. Gut. Jun;56(6): 889-90.

by Sherry Dell, PhD, CN

January 2009

Begin by having your levels tested. (Sherry can order these for you or ask your doctor).  Be sure the test ordered is the 25(OH)D using the Liaison (DiaSorin) method.  (There has been some controversy over various testing methods: click here to read the New York Times January 7, 2009 article on this subject.

What are optimal levels of Vitamin D? First, remember that there is a difference between “normal” levels and “optimal” levels.  Your doctor will report that your levels are normal, if your test result is within the laboratory range, which might be 32 ng/mL to 100 ng/mL.  Optimal ranges vary but are generally within the 50 ng/mL to 65 ng/mL. (2) It’s also important to remember that because Vitamin D is fat soluble, you can theoretically accumulate toxic levels or in other words, you can overdose.  Work with a health care practitioner who will help you monitor your level.

What are your options if your Vitamin D level is not optimal? The first and best thing you can do is expose your naked skin to the sun.  If you use the sun as your Vitamin D supplement you need not worry about overdose. Your skin has feedback loops to prevent this problem.

Twenty minutes to 2 hours each day is the proper amount of time for sunlight exposure.  The length is affected by the lightness or darkness of your skin (the darker the skin, the more time you will need) as well as your distance from the equator (the closer you are to the equator the less time you will need).  The caveat is to stop sun exposure at the point at which your skin is starting to turn pink.  Never let your skin burn in the sun.  This means that at the beginning of the sun season, you will want to start with just a few minutes of sun time and work up gradually.  It’s also important to know that using sun block will likely prevent up to 95% of your skin’s ability to produce Vitamin D. So naked skin means no clothes and no sunblock.

If you don’t live at the equator where you can have good access to sunshine all year long, what are your winter-time options?  To keep with the idea of using your skin to produce your Vitamin D, you have the option of a tanning bed.  However, it’s important to remember that it is the UVB rays of the sun that stimulate Vitamin D production; UVA rays are the rays that cause tanning.  You will want to find beds that have more emphasis on UVB rays than UVA.

If sunlight and tanning beds are not good options for you, consider oral Vitamin D3, cholecalciferol, supplementation, (rather than the synthetic Vitamin D2, ergocalciferol, supplements).  A recent review article finds oral supplementation in the range of 1,000 IU per day for infants, 2,000 IU per day for children and 4,000 IU per day for adults is a safe and likely optimal dose.  (3)  Again, remember to have your own Vitamin D level tested.

Vitamin D research has been expanding so rapidly that there is news every week on new studies.  An easy way to keep up with this research is through the website for the Vitamin D Council: www.vitamindcouncil.org .

In the meantime, get your Vitamin D levels tested and hang on: more light and light it grows!  Spring can’t be long now.

3.  Vasquez, A, Manso, G., Cannell, J., Alternative Therapies in Health and Medicine, 10: 28-37, 2004

By Sherry Dell, PhD, CN
Certified Nutritionist
November Newsletter: The Spiritual Practice of Conscious Eating

The holiday of Thanksgiving is such a great occasion. When better to take some time out to count blessings, practice gratitude, and in general, reap the limitless benefits of a thankful heart. And because Thanksgiving is a very food-oriented holiday, I’ve always thought it is a great time to practice what I call Conscious Eating.

What is Conscious Eating? Well, the technique is quite simple. First, just take a moment or two before each meal to consciously remember all the people who have brought you the food on your plate.

Think about the farmer who plowed the soil, planted the seeds, watered, weeded, and hovered over the crops until harvest time. Think about the harvesting, loading of baskets and boxes, loading of trucks. Think about the truck driver who transported the whole food to a grocery store or to a factory for processing. Think about the factory workers who may have ground the grain or processed the sugar to put in the cereal that comes from the box. The more processed the food, even though it may be less healthy for us to eat, the more people that have been involved in bringing it to us. And of course, think of the person who made the money to purchase this food for you, and the person who went shopping and brought the food home, and the person who did the menu planning and cooking and cleaning up before the food made it to the table. And don’t forget to put yourself on the list, for taking the time and energy to give your body the gift of a good meal.

There was a time in our history when most of these jobs were completed by people we knew or even by ourselves. This is not commonly the case today. Today, the list of workers bringing us our sustenance is long. And it’s hard to go through this list of people without being filled up with awe and gratitude. I think meal time is a great time to send some of that gratitude radiating back out toward that multitude.

Now for the second part of Conscious Eating, take another moment to feel the life in the food. Remember how it grew from the warm soil, used the sun and the rain to grow and grow. Or perhaps more profoundly, remember how it was born and grew to walk on the land and felt the breezes and ate and slept and ultimately gave its body for your meal. Take this life force into your own body so that it might grow strong and live and help you to fulfill your destiny.
In this way, two or three minutes before eating can turn into a moment of awakening our awareness to the incredible acts of nurturing and caring that take place with each meal. Whether you’re sitting down to a home cooked meal or grabbing an Oreo in the car on the way to your next meeting, the process of feeding yourself is no small event when you look at it in this spiritual context.

For me, Conscious Eating is a way of expanding and deepening my relationship with Source energy. It is a way to remember my place in the cycle of life. And maybe most importantly, it is a way to remember that I am giving myself life in a very literal way when I eat. And I don’t do that alone. So, so many others feed me every day.

The feeling of gratitude and appreciation that this awareness brings me fills me with upliftment, contentment, and a deep stillness. Ultimately then, the practice of Conscious Eating can feed us with a deeper sense of connection to the life force, and I think, make our food even more beneficial to our cells. Happy Thanksgiving.