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Real Stories from Real People
I have read and re read the different e books when I need inspiration to do my work out. By the time I am 2 paragraphs in (to Female Fat Loss Over 40), I am ready to get my work out clothes on and go for it. I really enjoy the challenging work outs and the audio book with the different timing intervals makes it easy!! I am really enjoying your program, particularly these 2 months which are especially busy for me. I can’t always make it to Boot camp but I feel so much better when I exercise. It’s great to have the option of doing a challenging workout at home. I am looking forward to taking your program on my next vacation. Thanks!!

Becky M
Hey Shawna, I bought the FFLO about a month ago and have finally started using it on Tuesday. I quit waiting for Monday to start it. It's just been 3 days but I can already tell that it is working. I sleep better and want to eat better so that I'll see results. How can I mess up with menus and workouts spelled out for me? I know what I need to do and have worked with trainers over the years to know that your program will work. For me it has just been a matter of getting started. I gained 15 lbs over the winter and need to get it off. I was diagnosed 2 years ago with Type 2 diabetes so exercise is a key part of my health. I love to walk / run but I know that with the interval training I will not only see the results I want on my body but my blood sugar will be where it needs to be. The interval training is a great workout for me in the morning. Then in the evenings I can walk for stress relief and to just relax. I saw myself in your message yesterday about the woman who still tries to walk everyday for 2 hours - who has time for that? I enjoy your blogs and am glad that I found you on Facebook! To good health!

This Month In Health
  • Running on Empty
    Your eyes feel heavy, you have no energy, and you constantly yawn. Maybe you stayed up too late watching movies, studying for an exam, or caring for a sick child. On the days you’re feeling especially tired or fatigued, for the safety and wellbeing of you and those around you, avoid these seven actions. Read >>
  • Don’t Worry About It
    Maybe you have the reputation of being a worrywart or maybe you keep all your anxiety pent up inside. Whether your worry is evident to others or not, it’s not doing you any good. In fact, worry is likely causing quite a bit of harm to your mental and physical health and well-being. Read >>
  • The Sunshine Vitamin
    Vitamin D is an essential vitamin that’s found in small amounts in just a few foods. The rest of the vitamin D you have access to is produced by your body when you spend time in the sun. Why do you need vitamin D and what happens when you don’t get enough? You’re about to find out. Read >>
  • Stop Once and for All
    If you’ve ever tried to put down cigarettes, you know that stopping is easier said than done. But you also know it can be done. If you’re considering putting an end to your habit, here are a few tips to make this the last time you do it. Read >>
Health and Fitness News
Re-ignite Your Metabolism

The Sunshine Vitamin

Are you getting enough vitamin D?

One minute you’re told to lather on the sunscreen and stay out of the sun. The next you’re told to expose your skin to sunlight in order to get vitamin D. What do you do? Find a happy medium. After all, vitamin D is an essential vitamin that’s found in small amounts in just a few foods. The rest of the vitamin D you have access to is produced by your body when you spend time in the sun.

Why do you need vitamin D and what happens when you don’t get enough? You’re about to find out.

The Role of Vitamin D

Multiple body systems and organs require vitamin D for proper functioning. Vitamin D supports the health and function of the skeletal system, immune system, nervous system, cardiovascular system, respiratory system, and brain. It works to prevent cancer, infection, and disease, and helps regulate insulin levels. But wait—there’s more! Without vitamin D, your body has a hard time absorbing the calcium it needs for strong bones and teeth. This is one reason why milk is usually fortified with vitamin D.

Signs of Deficiency

Without enough vitamin D, kids are at risk for rickets, a disease that causes bow-legged legs and soft bones. In adults, a vitamin D deficiency can lead to soft bones and low bone density, which results in brittle bones that are more susceptible to breaks and fractures.

A lack of vitamin D is also linked to greater chances of developing numerous types of health conditions including frequent colds and flu, high blood pressure, autism, Alzheimer’s, depression, type 1 and type 2 diabetes, multiple sclerosis, various cancers, heart disease, severe asthma, muscle pain, hair loss, and rheumatoid arthritis. Studies are ongoing to find the link between vitamin D and these diseases, but the connection seems clear at the moment.

How to Get Enough

So should you wear sunscreen every time you go outdoors or not? Wearing sunscreen prevents vitamin D absorption by up to 95 percent, so you may not want to lather up every time your skin sees the light of day. The good news is that you don’t have to get sunburn in order to soak up vitamin D. If you have fair skin, all you need is 5 to 10 minutes of sunlight exposure a few days a week. People with darker skin and older folks may require more time than that since their skin doesn’t produce as much vitamin D.

If you have a job that prevents you from being outdoors, if you live far from the equator or in a location that’s frequently cloudy, or if you have darker skin, you may need to rely on foods and supplements for your daily requirement of vitamin D.

Fish is one of the few foods that naturally contains vitamin D. Salmon, mackerel, and swordfish are the best food sources, but tuna, sardines, eggs, and beef liver provide a small amount. Milk, cereal, and some yogurts, breads, and orange juices are often fortified with vitamin D to help ensure you get enough.

The recommended daily amount of vitamin D is 600 international units for adults and 800 IU for adults over the age of 70. If you’re unable to get this amount from your diet, you may want to consider taking a supplement. While not ideal, supplements can provide the type of vitamin D found in food or the kind you get from sunlight.

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