When seeing your health care professional about vitamin D testing, make sure they order the correct blood test. Since the correct testing for vitamin D may not be well known, it’s important to confirm that you’re getting the right one. There are two vitamin D tests: 1,25(OH)D and 25(OH)D.

25(OH)D is the better marker of overall D status. This is the marker most strongly associated with overall health. The correct test is 25(OH)D, also called 25-hydroxyvitamin D. When dealing with your blood test levels, be aware that many commercial labs are using the older, dated reference ranges. I’ve been told by cancer specialists, including Dr. Mercola, that we should all be in the range of 50 and 70 ng/ml if we do not have a history of cancer, and up to 100 ng/ml if we have a history of cancer. This applies to everyone, including children. If your levels are below 32 ng/ml, you may be at serious risk for many illnesses, including cancer. That’s why it is so important to have your levels tested 3 to 4 times a year initially, until you get into a comfortable groove with your range.

But Be Careful….

You may be wondering if there are any risks associated with vitamin D3 supplementation. As with any supplement or lifestyle changes, it’s very important to see a doctor first. A simple blood test can show you where your levels are, giving you a better gauge on the appropriate therapeutic dosage for you. Remember, everyone is different. This is an issue of genetics and biochemical individuality. Therefore, some people may need 10,000 IU or more daily to improve their levels, while others may find that anything over 200‑400 IU puts them in an overdose situation. That’s quite a difference in dosage, so you can see why it’s so important to test your levels regularly until you know (a) that you’re at the correct levels and (b) how much you will need to maintain those levels.

People with lymphoma, sarcoidosis, or tuberculosis need to be particularly careful, since these issues can cause a disruption in the way vitamin D is metabolized, leading to high levels of calcium in the blood. In this case, it’s vitally important to consult a medical practitioner.

It’s also important to know that adequate calcium and magnesium, as well as other minerals, are critical parts of vitamin D therapy. Without calcium and magnesium in sufficient quantities, vitamin D supplementation will withdraw calcium from the bones and allow the uptake of toxic minerals.

So it’s not cut-and-dried, one-size-fits-all, but you can see how important it is to check into this and to do it properly. Most of all, enjoy those beautiful rays!

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By now you may have been hearing the message loud and clear that vitamin D is essential for every cell and function in our body. But how do you get it without getting burned? The great news is, you have three options for getting enough vitamin D to help your body function at optimum levels:

1. Direct sunlight
   The best way to get vitamin D is through direct sunlight on your skin for 15‑20 minutes a day, making sure you don’t burn. This means you need to expose yourself to the sun rather than cover up with long sleeves, heavy sunscreens, and slacks during those 15 minutes—which goes against what we’ve been taught for years. When you head out for your daily dose of sunshine, shorts and a tank top or bathing suit are the best way to go. Take a brisk walk around the neighborhood (that also fits in with your daily 15‑20 minutes of cardiovascular exercise, which most doctors recommend), and while you’re at it, you could be doing some breathing or meditating. By the time you’re done, you will have allowed your body to produce its own custom vitamin D and improved your cardiovascular and mental health, all in 20 minutes.

   Of course, this may not be easy for you if you’re in an office during the day, when the sun is bright and high. Or the weather may be cold or rainy. And in winter the days are shorter and direct sun is hard to come by. Also, I think it’s important to wear a hat and put sun block on your face—the most sensitive part of your skin to sun damage.I mean, who wants to age prematurely?You can then leave the rest of your body bare, but get out of the sun before you burn. If you’ve had skin cancer, it’s really important to limit your sun exposure. And if outdoor sunshine simply isn’t an option for you, you still have two other choices.

2. Vitamin D supplements
   You can also increase your vitamin D levels through vitamin D supplements. If you decide to use a supplement, it’s very important to have your vitamin D levels tested first, since excess vitamin D can actually create health problems. If you’re letting your body make its own vitamin D through sunshine, this won’t be an issue, because it will be naturally regulated. But taking a supplement doesn’t allow your body to regulate vitamin D on its own. Studies show that nearly everyone in the United States is vitamin D deficient, so it’s important to check your levels fairly regularly. According to Dr. Mercola, the general rule is that vitamin D levels should be between 50and 70 for someone who is not dealing with a serious health issue, and as high as 70 to 100 to treat cancer and heart disease, but don’t exceed 100.

When it comes to vitamin D supplements, you have several choices. You can take pills, tablets, or drops. I prefer vitamin D drops in a fat-soluble form (http://tinyurl.com/25mhexx).Using drops; I was able to raise my levels dramatically in a short time. So once again, it’s important to keep checking your levels.

A second choice is capsules. But capsules have to go through your digestive system before they can be used. Often a lot of the vitamin D gets wasted. For this reason, many people prefer vitamin D sprays. These sprays give you the full benefits of vitamin D (and especially vitamin D3) immediately, and they are designed to boost your energy and your body’s efficiency exponentially. They also tend to be less expensive than vitamin tablets or pills, and they’re definitely cheaper than a tanning bed membership!

1. Sun beds
   I’m still having a hard time wrapping my arms around this one, and I think it should be a last resort (say, if you’re in Anchorage in January), but it seems that sun beds are okay in minimal doses. Sun beds have been greatly demonized as sources of skin cancer, but many dermatologists, doctors, and dieticians believe that they can be useful in moderation. Just as with real sun, you need not (and should not) expose yourself to more than minimal time in a sun bed. A tanning bed with UV-B rays (the ones that produce vitamin D) can be a viable alternative to natural sunlight if you can’t get natural exposure. Generally, you should limit yourself to 10 to 15 minutes (sun beds are much stronger than the natural sun). Work with a dermatologist to make sure you’re handling your sun bed exposure correctly and make sure you’re getting UV-B rays.

No matter how you decide to get your vitamin D, it’s vitally important that you start getting it immediately. If you are vitamin D deficient, your body is literally malfunctioning. This means every single cell and tissue is operating below its potential. Whether you take a walk in the park, hop into a bronzing bed, or squirt your vitamin D directly on your tongue, check this out as soon as possible.

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I cracked the code!  What code? The one in my dream!  You’ve got to be kidding me? No, seriously — just listen.  I had a really cool dream last night.

In my dream, I was outside a public area that I wasn’t familiar with.  It was within a block or so of my old grammar school. I knew that Kevin would be worried about me so I was trying to get in touch with him.  I realized that I didn’t have a cell phone.

There was a teenager there, a kind of frumpy, not the cool jock type kid, but more of a geek (which by the way I think is cool).  I asked if I could borrow his cell phone.  He was very reluctant and explained that his parents only let him use it in case of emergency.  I explained that it was kind of an emergency because my husband didn’t know where I was.  He would be ready to send out the search party so I had to let him know I was okay.

I was some where between my teens and early 20’s in the dream.  So the teenager pulls out this huge cell phone that is really old-fashioned, a first generation cell phone that looks more like a large walkie talkie.  You’ve probably seen one like it on the free credit score commercial.

I looked to the left and saw a really funky modern high tech looking payphone that definitely didn’t fit the scene.  I saw that it was still only 25c. But I looked around me and realized I didn’t have my wallet with me or even a pocket book so I didn’t even have 25c.  I don’t know why I would have travelled without one.

So I started dialing the numbers on the cell phreone’s huge keypad.  As I am doing this we are walking around to the other side of a wall and there is a picnic table with some people sitting there.  They are talking so we start talking to them.

I then get up and walk to another separate building.  There is a girl in the room that was a new friend (I don’t know her in real life).  She is pretty tipsy, clearly she has had a few drinks.  We were talking about something having to do with going out to the East End of Long Island, the Hamptons or the Northfork area, and partying — after all I was in my late teens/early 20’s, what else do you do?  I kind of go off to the East End for a minute and then just as quickly I am back in the room — you can do that kind of cool stuff in a dream.

I tell her I have to check my computer and had to put in my password.  She asked what my password was and for some odd, crazy reason, I told her what it was.  As I turned to leave the room, out of the corner of my eye, I saw her reach into a drawer.  In her tipsy state, she took out a small notepad and pen and wrote something down and tucked it into her sweatshirt pocket.  I thought, hmmm, that’s odd, I wonder if she is writing down my password.

The next thing I remember I walk into my old bedroom in the house where I grew up and she’s in the room standing next to my bed.  She is holding her sweatshirt in her hand.  Kelsey is in there too (my 12 year old — that would have meant I had her when I was 8). Kelsey smiles at me as I enter the room and then goes back to watching the tipsy girl looking through her things. The tipsy girl is even tipsier at this point as she is frenetically searching through her things for something.  I thought hmmm I wonder if she is searching for her pad.  I was really curious to see what she wrote on it.

Just as I reach for the sweatshirt to intercept the note pad to see if my password is on the note, Kelsey reaches over and picks it up off the night table and says, “Is this what you are looking for?”

I reach over and take it from Kelsey and read it.  It isn’t the password, it is just a series of letters and numbers.  For a moment I let out a huge sigh of relief.  As I look at it again more closely, though, I realize that she has actually written down a code of some type.  In a split second I decipher the code and realize that it is actually my password.

At this point I start going into that twilight state.  I think I got so excited I started waking myself up. You might say, “So what?”  What does that have to do with anything?  What are you getting all excited about?”  Well, it has everything to do with everything.  You see, in my dream in what was probably a split second, I came up with a code and in another split second I broke the code.  You might be saying, “Okay, so what, I still don’t get it.  Maybe you’re laughing at me and saying, “Well silly of course you could break the code — it’s your dream!  You must have created it in the first place.”

That’s what’s so cool!  It was a real code!  I realized that it was a logical code that I never would have come up with or been able to break if I were awake.  It was a system for switching out numbers and letters and replacing them in a certain way that made sense.

Well, the reason I was so excited about it was that it made me see just how powerful the subconscious/unconscious state is.  I was so much smarter in the subconscious state than I was in the waking state!  So I said, “Well, if I am so much smarter in the subconscious state, how can I tap into it without being in a dream state since I might not remember the dream when I wake up?”   I had my answer in a second – voila — Meditate!

Look for this months Healthy Living Ezine in your inbox for more information and tips on making a mediation a part of your life. If you are not already receiving our Ezine click here to sign up! For other great posts on mediation click here.

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Okay, so it’s not exactly like cleaning your windows, and I know it’s not the most comfortable topic to talk about, but it’s a lot more uncomfortable when it becomes a real issue.

It is important that you understand what the colon is and how to care for it.  You see, the primary function of the colon, which makes up most of the large intestine, is to rid the body of waste.  If you think about a laundry chute that is plugged up, nothing moves down it, right?  You can stand at the bottom of it while someone puts a bag of laundry at the top and you won’t see it come down.  It just gets stuck!  Well, you might be surprised to know that most people are walking around with a colon in which undigested food and fecal matter are “stuck” and you can imagine that it isn’t a pretty sight.

It’s true.  The average person in the United States has between 6 and 12 pounds of waste sitting in their colon and many have 20 pounds or more!  Some have up to 40 pounds!  Can you imagine having that much waste material sitting in your colon?  Imagine how great it would be to have those extra pounds just disappear.  Now think about what that waste is doing while it is sitting there.  It is releasing toxins and those toxins have nowhere to go except through the wall of your colon and into your bloodstream.  That’s why you want to have a clean colon?

The main culprit when it comes to a clogged colon is the large amount of refined food that most people eat.  I use to be one of those people.  I ate large amounts of pizza, pasta, and other carbohydrates and I didn’t eat a lot of whole grains or veggies.  I was hurting my body from the inside out.
Another reason people’s colons become so clogged is because of the meat they eat.  Meat takes a long time to digest and break down in the human body and it can end up rotting in the colon for days and even weeks or months.  Add to that the fact that most people don’t eat nearly enough fiber from plant foods and you have a recipe for disaster.

So let’s talk about colon cleansing.  The first way to cleanse the colon is by simply eating high-fiber foods.  You can start cleaning out the colon and the rest of the body by eating loads of naturally fibrous plant food, particularly greens, veggies, and low sugar fruits.  This way you know what is going into your body and you will typically see an improvement within just a few days.

Now, while this is the most natural way to clean the colon and keep it clean, some people need a little more help so using a colon cleansing product is also highly effective.

These are generally made up of natural ingredients and most are safe to use short term if you don’t have other intestinal issues.  Psyllium Husk is gentle and if you take the capsules, it is very effective if you follow it with warm water.

You can find them in health food stores and natural food sections in some of the big stores.  They come in capsules or a powder that you mix with a beverage and then – bottoms up!

Another way to cleanse the colon is through colonics.  This method of colon cleansing is when the colon is manually flushed with water to remove built-up waste.  Colonics are gaining in popularity and there is a good reason for it.  It works and afterward you simply feel great.  I have colonics done on a regular basis and I can say that there is nothing like it.

Whatever way you choose to have your colon cleansed, please ensure you do it on a regular basis.  Remember that 70% of your immune system is in your colon and that a clean colon truly improves the state of your health.  So go for colon cleansing and enjoy that fresh lighter feeling!

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We are continuing to share some great news from the American Cancer Society about preventing 50% of cancer related deaths!

Here are some additional important tips:

Moderate your alcohol consumption, keeping it low…this means no more than 2 drinks per day for guys and only one drink per day for gals. Alcohol use, unfortunately, increases the risk for several cancers including those of the colon, breast, esophagus and pancreas as well as in the neck and head region.

Keep your weight in the normal range for your height:
Try to stay within no more that 10 pounds of what you weighed in your very late teens. The best ways to avoid gaining weight is to increase your activity level, eat a diet high in fiber from green vegetables and low in high-calorie items like refined carbohydrates, sugary drinks and fatty foods.

Remember “an ounce of prevention is worth a pound of cure!”

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Early cancer detection saves lives…if we all get “smart” about cancer maybe we can improve the good news…for the last few days we have been talking about something the American Cancer Society is telling us…50% of cancer deaths can be eliminated!

One of the most important things we can do is to be screened…here’s how:

Skin: If you are an adult, your primary care physician should give you a yearly skin exam and if you are at high risk, you need to have annual skin-cancer screening performed by a dermatologist. Meanwhile, those of us at high risk for melanoma or other skin cancer should examine our own skin monthly, and even have a family member examine those hard to see places, even our scalp.

Colon: After age 50, everyone should have a colonoscopy. Most often, this test is needed once every 5 years and even more often if anyone in your family had
colon cancer.

Breast: At age 40 and above, all women should get an annual mammogram and a breast exam performed by a professional healthcare provider preferably a physician.

Prostate: All men, starting at age 50, should have an annual physical exam. This exam should include a digital-rectal exam. Also, it is important to have a blood test to check for blood levels of prostate-specific antigen, or PSA. If that level is elevated it MAY be an indication of prostate cancer.

Cervix: A yearly Pap smear should start as soon as a teenager or a woman is sexually active. The presence of a virus in the cervix is a very early indication of increased risk. Great news….it is a very, very treatable! This should continue throughout life with frequency depending on a female’s risk and age.

IF YOU ARE HIGH RISK, PLEASE HAVE THESE TESTS AT AN EARLIER AGE!

What makes you high risk? Does cancer run in your family? Have you smoked? Worked around chemicals? Been around radiation? Been overly exposed to the sun? Been around pollutants? Eaten a lot of sugar? Do you have a Type A personality? Have you had a high stress lifestyle?

Please discuss what places you at high risk with your licensed health care professional!

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We are continuing with some great news! A full 50% of cancers deaths can be avoided!

Avoid exposure to cancer-causing substances including THE SUN!

Use sunscreen to protect your skin every time you go outdoors. Remember that up to 70% of whatever we put on our skin is absorbed into our blood, so it’s critical to use one that is organic and natural with an SPF of 30 or even higher that protects against both UVB and UVA rays. Yes there are really good ones out there.  A hat with a broad brim and sunglasses will help protect you as well. Also, keep the amount of exposed skin to a bare minimum and avoid the sun when it is the brightest.  It’s important to note however that the best way to get Vitamin D is through the sun.  Vitamin D deficiencies have been linked to cancer!  The best thing to do is to have 15 minutes of unprotected exposure to the sun of as much of your skin as possible (unless you are extremely fair, in which case your exposure should be reduced).  You do not want to burn or tan and this should not be at the hottest part of the day.  Then cover yourself back up and put your hat on!

It’s widely known that some chemicals are known to cause cancer as does radiation exposure. Keep a record of what kinds of X-rays and diagnostic tests have been performed and share them with every physician who orders an X-ray for you. High-dose tests like CT scans are of particular concern and should only be used when necessary.

Limiting X-ray exposure is especially important for kids under 18 yrs old.  Even after Stage 4 cancer, my oncologist recommends that I no longer have scans to avoid exposure (and because she thinks I’m doing great!).

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We have been talking about ways to avoid being a cancer fatality. The American Cancer Society says 50% of cancer deaths can be prevented.

Here’s some more great news regarding the above:

An active lifestyle will help prevent cancer. Research has demonstrated that exercising 3-4 hours a week with reasonable levels reduces the risk of several cancers. Activities like taking a quick walk, dancing, treadmills, biking.  Any exercise (sex too!) that raises your heart rate and makes you perspire can reduce your risk by as much as 30 percent to 50 percent.

We will be speaking more about reducing cancer deaths tomorrow!

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Many people believe that cancer cannot be avoided.  They feel it is tied to the environment, genetics or our diets, etc. and cannot be avoided.

However, there’s GOOD NEWS! That’s not necessarily the way it is.

According to the American Cancer Society, engaging in healthier behaviors can prevent half of all cancer deaths!

For the next couple of days, we are going to go over some simple life strategies that will help us avoid cancer, detect it early and, perhaps, avoid it completely:

• Reduce your cancer risk by changing your diet!  While many of the specifics are not yet known for sure, we know this for certain…research is demonstrating that a plant-based, raw green diet is generally associated with reduced risks for several types of cancers, especially for colon cancer.
• Do not smoke! Don’t use any tobacco product! We all know it…there is absolutely a link between the use of tobacco and an increased risk for getting many types of cancers. You have heard it before and we will say it again, if you smoke:  S-T-O-P! If you don’t smoke, don’t start. If you’ve tried to quit before, keep trying…sooner or later something will work!
• Get screened for cancer regularly. Many medical tests can find cancer at a very early stage. In fact, sometimes it can be found even before a growth has turned cancerous. Early detection can greatly increase your chance for a cure and reduce your risk of dying from the disease.

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