Rx to Wellness, Uncategorized

Vitamin D! Symptoms and more!

vitmaninDVitamin D is an essential fat-soluble vitamin that your body needs to regulate calcium absorption. Deficiency can result in weakened, brittle bones. Children who don’t get enough may end up with a disease called rickets, and adults with vitamin D deficiency are at a greater risk for osteoporosis.

The adequate daily intake of vitamin D is from 200 to 600 International Units (IU); however, some experts believe those numbers should be increased. Three ounces of salmon contains about 800 IU, a cup of milk has just over 100 IU, and one serving of fortified breakfast cereal usually has about 40 IU vitamin D.

Please know that milk also destroys some Vitamin D too,

Symptoms

People with vitamin D deficiency may experience bone pain and muscle weakness although the symptoms may be very mild at first.

Children who have rickets suffer from soft bones and skeletal deformities. Deficiency in adults will cause osteomalacia, which is a condition that makes your bones weak. Your health care provider can order tests that measure the levels of 25-hydroxy vitamin D.

Insufficient levels of vitamin D in the blood have been associated with a variety of other health conditions such as diabetes, hypertension, multiple sclerosis and some forms of cancer. However, more research is needed to determine if vitamin D can prevent or treat any of these disorders.

Causes

Not eating foods that contain vitamin D and not getting enough sun exposure may lead to vitamin D deficiency. Breastfed infants, older adults, housebound individuals, and people with dark skin are at higher risk of vitamin D deficiency.

Individuals who have fat absorption problems due to conditions such as Crohn’s disease, cystic fibrosis, gastric bypass surgery, or have liver or kidney conditions may not get enough vitamin D from their diets.

You need sun exposure to make vitamin D, but it only takes 5 to 30 minutes of sun exposure on your face, arms, legs or back twice each week without sunscreen to stimulate sufficient vitamin D production. Excessive sun exposure increases your risk of skin cancer, so it’s important to use sunscreen and limit your use of tanning beds.

Vitamin D is not naturally present in many foods; however, oily fish and especially cod liver oil are rich in vitamin D. Beef liver, eggs, and cheese also contain small amounts. Vitamin D is added to some foods like milk and fortified breakfast cereals.

Can You Get too Much Vitamin D?

Your body stores fat-soluble vitamins such as vitamin D, but excessive sun exposure will not cause vitamin D toxicity. It would be tough to get too much vitamin D from foods—even fortified foods—unless you consume large amounts of cod liver oil.

Vitamin D is available as an over-the-counter supplement. But since your body stores fat-soluble vitamins for a long time, taking large amounts of vitamin D can lead to a toxicity that causes nausea, vomiting, loss of appetite, constipation, weakness, and weight loss.

High blood levels of vitamin D may also raise your blood levels of calcium, possibly resulting in mental confusion and abnormal heart rhythms. So, if you have any health conditions, it’s important to speak with your doctor before taking vitamin D supplements. And follow the label directions unless your healthcare provider tells you differently.

 

Make an appointment with us, to help you follow a regiment of Vitamin that is RIGHT for you.  One thing to ask….  which Vitamin D do I take, and what do I take with it?  If you get the answer of anything on the shelf, or just the standard vitamin D and they do not tell you what to take with it, then they are so wrong.  And now you know it!

 

Health and Wellness Associates

Preventative and Restorative Medicine

healthwellnessassociates@gmail.com

 

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Foods, Uncategorized

Pizza with a Sweet Potato Crust

Health and Wellness Associates

 

Pizza with a Sweet Potato Crust

 

sweetpotatocrust

 

Ingredients

Crust:

1 tablespoon plus 2 teaspoons olive oil

1 medium sweet potato (about 10 ounces), peeled and cut into 1-inch cubes 

1/2 cup almond flour 

1/4 cup grated Parmesan 

1/4 teaspoon kosher salt 

1/4 teaspoon garlic powder 

1 large egg 

Toppings:

Kosher salt

1/2 bunch broccoli rabe, roughly chopped

4 ounces spicy Italian sausage

1/4 cup pizza sauce 

4 ounces goat cheese, crumbled 

1/4 teaspoon red pepper flakes 

 
 

Directions

  1. For the crust: Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and brush with 2 teaspoons of the olive oil.
  2. Add the sweet potato cubes to a food processor fitted with the blade attachment. Pulse until coarsely ground, similar to the texture of coarse salt.
  3. Add the ground sweet potato, almond flour, Parmesan, salt, garlic powder and egg to a bowl and stir until combined. Transfer the sweet potato mixture to the prepared baking sheet and form into a 12-inch circle about 1/4 inch thick. Brush with remaining tablespoon olive oil. Bake until browned around the edges, 25 to 30 minutes.
  4. For the toppings: Meanwhile, bring a pot of salted water to a boil. Prepare an ice water bath. Blanch the broccoli rabe in the boiling water, then transfer to the ice bath to stop the cooking process. Drain and set aside.
  5. Set a medium skillet over medium heat. Add the sausage and cook, breaking it up with a wooden spoon into crumbles, until browned, about 8 minutes. Transfer the sausage to a plate with a slotted spoon.
  6. Remove the crust from the oven and top with the pizza sauce, broccoli rabe, sausage, goat cheese and pepper flakes. Place back in the oven and cook until the toppings are warmed through and cheese is melted, another 8 to 10 minutes.

Health and Wellness Associates

healthwellnessassociates@gmail.com