Vitamin D is known as the sunshine vitamin. You get either get it by being in direct sunlight, or through foods and vitamins. This essential vitamin is responsible for hundreds of functions in the body and is one of the 24 essential micro-nutrients for human life, yet most of human population is deficient. If we go back to ancestral times, most our days were spend out hunting and gathering food, exposed to the sun's rays. Now, we work in offices, wear sunscreen, and have no direct sunlight. 

Common signs of vitamin D deficiency: Depression, Anxiety, Seasonal depression, weight gain, brain fog, bone loss, muscle weakness, exhaustion, high blood pressure, decreased endurance.Just to name a few.  

If you are feeling generally run down and exhausted, look into supplementation, it may bring you back to life. This is one of those "easy" fixes, don’t pass it up. 

Fortunately, there is a relatively easy fix if you can't pack up your bags, drop your kid at grandmas and move to Hawaii. A high-quality vitamin D supplement in the right dosage will do the trick. If you don’t know your levels, I recommend you get a simple blood test to see your levels. If they are not optimum, start supplementing with 2000IU per 20Lbs of body weight. Depending on how you are feeling you may need to increase or decrease your dosage. 

If you find you are very low, consult a doctor to get a 50,000+IU injection to bring your levels up, and follow up with supplementation.  

For Health and Genetic consulting contact kristin@modernthriving.com

Welcome to the land of the two new popular diet trends, except these two have valid science behind both unlikely are current Americanized diet. This is 101, beginning to understand both diets can help you guide through the world of diets, and what one may be right for you. There are more spin offs of these diets that going into more restriction, or times of eating. But these are just the basics, not a narrow focus.

KETO

Keto is a low carb high fat diet(LCHFD). When you consume low carbs and high fat your body switches from glucose to fat as energy through the use of Ketones. Ketones are produced by the breakdown of fat in the liver. Ketones burn cleaner than glucose and your brains preferred energy source. Imagine your metabolism is a wood burning fire, ketones are equivalent of a big timber log (producing a long period of heat), and glucose as kindling, (quick burn, low heart). Switching from a SAD (standard American diet) to a “keto” diet induces a very uncomfortable transition period called the “keto flu”. Since you’ve been a glucose burner for so long, when you deplete your body of glucose, your body needs to revamp its metabolic abilities to burn fat. During this time you have feel weak, dissy, and generally feeling like you got the flu! Come keto staples include: bacon, dairy products, oils, avocados, eggs, butter. Typically you are getting about 80% of your daily calories from fat, and the rest from proteins and carbs.

PALEO

Paleo, in my opinion, is more of a lifestyle then it is a diet. Paleo has been labeled the “cave man diet” but it is much more. Most people who wave the “hardcore paleo flag” live a lifestyle that is reflective of their ancient ancestors. Meaning they live as natural as possible, opting for plant based cleaners and beauty products, short/high intensity workouts i.e. crossfit. The diet includes organic grass fed meat, locally grown produce & high quality “clean” oils. Absolutely no grains, dairy products, or anything even remotely processed, it’s all about quality. Most paleo includes a moderate amount of carbs sourced from sweet potatoes, squash, and natural flour sources. Although you are eating more carbs, you are likely on this diet to dip in and out of ketosis through the week depending on what you eat.

If you asking what type of diet you should be following, I can tell you it’s personal choice. Some people do better on more moderate carbohydrates and some do better on less than 20g a day. Both diets reduce inflammation tremendously. (Inflammation needs its own blog post itself, but everything that is impacting your health negatively is from inflammation) either way eating a whole food diet will benefit your health and wellness.   Personally, I fly no flag. I incorporate the food quality and no dairy from paleo, and the higher fat lower carb from keto, with weekly carb refeeds to fuel my extensive time in the gym.