Category Archives: Vitamins

Do You Need D? Signs You Are Vitamin D Deficient

vitamin d

Our bodies need Vitamin D, but so many of us are not getting enough.

Sitting behind desks and eating snacks and foods that are not supplying our system with the nutrition our body requires is, sorry to be so blunt, killing us quickly.

Maybe you are optimal weight and assume you are healthy, but there are signs your system provides that will tell you to get some D… Vitamin D.

Where do you get Vitamin D?

Let me be clear, there are very few foods that provide Vitamin D. Now there are some cereals that manufacturers claim there is Vitamin D added, but I suggest you look at the other ingredients in those cereals. You will probably find added sugars, preservatives and possibly GMOs.

Some of the primary foods that supply Vitamin D are:

  • Fatty fish like tuna, salmon, mackerel, etc…
  • Beef liver – How many of you eat that?
  • Cheese
  • Egg yolks

But the best way to get your Vitamin D is not from something you ingest, it is from the sun.

Yes, the sun’s rays entering our skin create a process in which our system naturally manufactures Vitamin D.

You need sunlight!


Photo by Ambir Tolang on Unsplash

I know that many people are probably suffering from Vitamin D deficiency and do not even realize it.

  • People who work night shift and sleep during the day.
  • Office workers.
  • Etc…

Another fact is the paranoia that people have of cancer from the sun.

Okay, I will not argue that the sun can also damage you, but only if you overdo your sunlight exposure. Just like nearly anything, you have to be wise and use common sense.

Use sun protection… Yes, your body will still manufacture Vitamin D if you have sunscreen on your skin.

Just make a plan to get out in the sun and get your D.

How do you know if you are short on Vitamin D?

Your body and your brain will give you signs telling you to get Vitamin D. But you need to know what those signs are.

I am going to tell you various signs that your system may be giving you that you need some D. Do know that I am not a medical doctor, so you should seek your Doctor’s advice too.

Weakness in muscles

If you notice that your muscles are not showing the strength they did previously, it could be a sign that your low on Vitamin D.

Remember that if it feels serious, you need to see a Doctor.


Studies have shown that once you hit 50, the body does not manufacture Vitamin D as sufficiently as it did when you were younger.

Once you hit that age, you need to be proactive and get Vitamin D by eating properly.

One product I would highly recommend is the Blu-Lina Organic Spirulina to get more Vitamin D in your system.

Pain in your bones

Now this could be serious, so I do suggest you see a Doctor, but having pain in your bones can be a sign that you are deficient in Vitamin D.

Low energy levels and tiredness

If you find yourself constantly tired and you have low energy levels, you just may be low in Vitamin D.


Scientists have found that Vitamin D affects serotonin levels in our brains. If you are feeling grouchy often, it might be a low D level.

Get some dose of sunlight and be happy.

Hypertension and high blood pressure

Again, it is a good idea to seek professional medical opinions, but studies have also shown a direct link with hypertension and low Vitamin D levels.


It’s true! Dandruff can be a sign that you are deficient of Vitamin D.

While that isn’t the only cause of psoriasis, the Mayo Clinic claims that getting more Vitamin D can greatly help people with psoriasis.


In areas of the world where the sun doesn’t shine for long hours during certain seasons, depression is a huge problem. Suicide rates are higher and other depression related problems.

If depression is an issue, you probably need more Vitamin D.


Vitamin D plays a huge role in our overall health. It can help our immune system, cardiovascular system and many other areas of our health.

So I suggest you proactively seek as much Vitamin D as you can. Get out in the sun more and remember that Blu-Lina Organic Spirulina is a great source of D too.

Also, this supplement formula by the noble prize winning Dr. Dwight McKee has Vitamin D with Vitamin K. Vitamin K helps absorb the D for optimal performance:.

Do you have any questions?

Just ask below and will you please share this with others so they can get their D.

Thank you and have a safe and healthy day!

Is That Cereal As Healthy As It Says?


Photo by Eddie Garcia on Unsplash

We all know that those sugar coated cereals are something we should stay clear of. But, when we stroll down the cereal aisle in the supermarket, we see boxes that say things like:

  • A great source of vitamins and minerals

  • Rich in fiber

  • Healthy For Your Heart

  • and more…

But are these claims true? Are these cereals as great for you as the manufacturer leads us to believe?

It is my opinion that you may want to stay clear of those cereals too

Even though the manufacturer makes all these claims, these cereals can also drive your blood sugar high. These “high-fiber” cereals are full of starches and starch breaks down quite quickly in your body and becomes sugar.

This process does damage to your cells and can lead to that terrible disease called diabetes along with systemic inflammation, increased allergies, digestive problems and even can cause issues with infertility.

The damage leads to premature aging

The ultimate damage is to your hormones… Spikes in blood sugar create havoc with your body creating growth hormone. That is the hormone that helps you look and feel younger.

Vitamins and minerals are added synthetically

The box of cereal states it is a great source of vitamins and minerals but what they do not tell you is that those vitamins and minerals are added synthetically. They are not naturally occurring and can be quite difficult for your body to absorb.

There are some studies which have shown synthetically added Vitamin E can actually be bad for us while natural Vitamin E is good for our bodies.

The reason you do not absorb the vitamins is because cereal goes through an extrusion process. The manufacturing process that make the shapes of cold cereal destroy fatty acids and vitamins in the grains. The cereal becomes toxic through the altered structure of amino acids.

Another reason we do not absorb the vitamins are the grains are not properly prepared. We do not soak or sprout grains which would eliminate physic acid, a substance in grains that binds nutrients preventing the body from absorbing them and makes grains hard to digest.

Those Cereals Can Store Body Fat

If you consistently read my blog, you know that I am a fan of a low carb, high fat diet. The reason for this is if you are eating high carbs, your body will not burn the fat… It will store it.

Many people have this issue. Look at the people with belly fat. Their bodies store the fat because they ingest high carbs.

Cereals actually help your body store fat. The spikes in blood sugars create high insulin levels from the pancreas which in turn tells your body to store the fat. Cereal goes completely against any diet that is meant to help you lose weight.

Cereal turns your body into a carbohydrate burning machine instead of a fat burning machine.

The Cereals Can Also Cause Damage To Your Gut In The Long Run

Cereals with wheat are known to have high contents of gluten which can possibly cause gut damage. And those cereals with corn ingredients are normally made with GMO corn. Studies have shown that GMO’s are terrible for you and your children.

So your cereal says it is rice based? Rice is full of starch which will turn to sugar immediately.

Better Alternatives

I highly suggest you just leave that box of cereal on the shelf. My apologies to those cereal manufacturers, but you are creating a fat planet.

Eat some eggs!

But eggs are high in fat!

dozen eggs

Photo by Alison Marras on Unsplash

Yes, eggs are high in fat. That is a great reason to eat them. They have no carbs and your body will burn the fat that those eggs are putting in your body.

Fat isn’t the problem… The actual problem is sugar, GMO’s, soy, canola and pesticides. All of these are leading to obesity and bad health.

Have some eggs with some vegetables, fruits, avocado and even some grass fed, organic meat.

I love eggs with avocado and I bet you will too. Or make yourself a vegetable and fruit smoothie. Another wonderful breakfast is Bulletproof Coffee. Here is a link showing how to make it:

If eggs aren’t your idea of a delightful breakfast, I suggest organic, full of fat yogurt with some organic berries, nuts like almonds or pecans and enjoy a gut-healthy breakfast.


It is a sad world that we cannot trust what is written on the outside of a manufacturer’s label but it has been that way for years. It is up to us as consumers to read and understand what we are putting in our bodies.

Remember… High fat and low carbs.

If you have any questions about this post or you need help in developing a good diet to bring the weight down and have a happy life, feel free to comment below or contact me.

Let’s take obesity away from the world and watch as people live fuller and more active lives. I also truly believe that as we erase obesity, we will also delete many of the world’s diseases.

Please do me a favor and share this important information with your friends and family on social media. Let’s work together and take obesity away.

Don’t Be A Victim To No Vitamins – Part 4 – Final Part

vitaminsIf you have been following these posts, you know that we have been studying why you need vitamins for your body’s functions.

I have been explaining what each vitamin does for you and your body. I have hit all the major vitamins, and this will be the last installment. We are going to look at the rest of the B Vitamins. I suggest you print out these posts so you can be aware of the foods that deliver these needed vitamins to you.

I also suggest you subscribe to my blog, as we will be looking at many other ways and means to live a healthy lifestyle.

Let’s look at the rest of the B Vitamins.

B Vitamins

Vitamin B7 – Biotin

If you hear the term Vitamin H, the person is talking about Biotin, which is actually a B Vitamin. Biotin is known to help our bodies metabolize carbohydrates and fats. It is also thought to help keep healthy hair, stopping hair loss. Biotin is also associated with the nervous system and its function.

There have been signs of Biotin deficiency in some pregnant women, alcoholics and smokers.

Biotin is an important vitamin. It helps our nervous system work properly and supports healthy skin, nails and hair.

What foods give us Biotin?

While we all need Biotin for proper functions, pregnant women need to really examine their diet to ensure they are getting Biotin. These are the top 5 foods that provide this essential B Vitamin:

  1. Swiss Chard. Eating a salad with this green plant will supply a high amount of Biotin.

  2. Carrots.

  3. Nuts such as almonds and walnuts.

  4. Eggs.

  5. Milk. Yes, milk provides both high calcium and Biotin.

Vitamin B9 – Folate

Folic Acid or Folate is quite important for our mental health. This B Vitamin supports the function of our brains. It has also been found that Folic Acid helps keep our DNA from changing which can lead to cancer.

Folic Acid deficiencies have been linked to depression and mental breakdowns. Since Folic Acid is a B Vitamin, it is water soluble and leaves our bodies. We must consider this and ingest foods that provide a daily supply of Folic Acid.

So what is the difference between Folate and Folic Acid?

Folate is the Vitamin B9 we get from foods. Folic Acid is the synthetic form that we get from supplements. Whether you are getting Folate or Folic Acid, it is important that you feed your body Vitamin B9.

What foods give us Folate?source of vitamins

These are the top 5 foods that will provide Folate:

  1. Dark, leafy greens with spinach taking first place.

  2. Asparagus

  3. Broccoli

  4. Citrus fruits with papaya coming in first.

  5. Lentils. Beans of all kinds are high in Folate

Vitamin B12

This is the last of this posts’ vitamins, and a very important one!

Vitamin B12 keeps our cells and nerves working properly. Vitamin B12 also is a factor in the manufacture of our personal DNA. B12 is also know to provide us energy, so we find many energy giving supplements contain high volumes of Vitamin B12.

The body uses a special process to utilize Vitamin B12 we get from foods. Hydrochloric acid in our stomachs first separate the Vitamin B12 from proteins. Our stomachs then make a special protein using Intrinsic Factor. The Vitamin B12 attaches to that protein and our bodies absorb the combination.

What foods give us Vitamin B12?

There are a plethora of sources to get Vitamin B12. Many foods have this needed Vitamin added to them. But, these are the top 5 foods that provide natural Vitamin B12.

  1. Beef liver.

  2. Mackerel.

  3. Sardines.

  4. Red meat

  5. Salmon

As we can see, many of these foods are items that many humans do not regularly eat. This is why it is important that you find ways to get Vitamin B12 be it in supplement form, or many fortified cereals and juices have B12 added.

Final Thoughts

This is the final post in this series. I hope they help you understand just how important Vitamins are for you. You may want to print these posts to help you keep track of the daily intake of vitamins you need.

We will be going into many other healthy lifestyle subjects on this blog in coming weeks. Be sure and subscribe so you can know when the next posts go live. Also, if you have any questions, just post them in the comment section below. Thank you.

Don’t Be A Victim To No Vitamins – Part 3

vitaminsWe have been examining how, and why vitamins are so important for our well-being and our body’s functions. Thus far, we have taken a look at Vitamins A, C, D, E, K, and we are now starting to look at the many B Vitamins. I already delved into Thiamine, and we will now study more of the B Vitamins.

What is my goal with these posts?

Awareness is a key educational factor. So many people do not even realize the needs their bodies require. If we see the needs, and how we can meet the needs, we are more apt to eat the foods that will help us live a healthy lifestyle. And, if we are not getting those needs through our eating habits, we can, at least discover what supplements we need to take to fill those needs.

I do want to say before we get started that just because we are eating properly, we should not neglect the other area. We need to also get exercise, follow proper sleep habits and also exercise our minds.

Let’s look at more B Vitamins.

B Vitamins

Vitamin B2 – Riboflavin

To put it straight, Riboflavin is the Vitamin that helps other Vitamins work in our bodies. It helps provide energy, and Riboflavin leaves our bodies daily, so we must refill our bodies with this much needed Vitamin.

Those who live by gluten-free diets can very well find they are deficient in Riboflavin. It has been recommended that those who eat gluten free should also take Riboflavin supplements.

What foods give us Riboflavin?

The amount of Riboflavin a person should get each day is approximately 1.7 milligrams. It is difficult to take too much because Riboflavin flushes from our bodies. These are the top 5 foods that give us Riboflavin:

  1. Cheese

  2. Almonds

  3. Lean beef or lamb steak

  4. Oily fish such as mackerel or salmon

  5. Hard boiled eggs

Vitamin B3 – Niacin

All B Vitamins are essential to help our bodies convert food into fuel and energy. Niacin also helps make stress and sex-related hormones, along with improving our circulation.

Deficiency in Niacin results in cracked skin, diarrhea, and dementia.

What foods give us Niacin?

For adults, the daily intake of Niacin should be around 20 milligrams. The foods that provide tunahigh niacin content are:

  1. Fish, with Tuna being very high

  2. Poultry. Chicken and turkey supply niacin.

  3. Lean pork

  4. Liver

  5. Peanuts

Vitamin B5 – Pantothenic Acid

Pantothenic Acid is similar to Niacin in that it creates sex and stress-related hormones. It also is key to maintaining healthy digestion.

Pantothenic Acid is also one of the easiest Vitamins you can get. It is found in a wide variety of foods.

What foods give us Pantothenic Acid?

Many foods provide us with Pantothenic Acid. These are the top 5:

  1. Mushrooms

  2. Cheese

  3. Oily fish with trout having a high content

  4. Avocados

  5. Eggs

Nearly all foods have some Pantothenic Acid content. It is actually quite difficult to have a deficiency in this needed Vitamin.

Vitamin B6 – Pyridoxine

Our bodies need Pyridoxine to manufacture hemoglobin. It is also a key in the proper working of our central nervous system. There are several forms of Vitamin B6 with Pyridoxine being the most common.

It has also been found in studies that those who have high concentrations of Vitamin B6 have better memory functions.

What foods give us Vitamin B6?

Our bodies can run short on Vitamin B6, so it is essential that we consume foods high in it. These are the top 5 foods:

  1. Sunflower Seeds

  2. Pistachios

  3. Fish, with Tuna and Salmon having high contents.

  4. Poultry like chicken and turkey

  5. Lean pork

Final Thoughts

This is the 3rd post on Vitamins our bodies need. I hope they are helping you create proper diets so you can live a healthy lifestyle.

I suggest you print these posts and keep them near so you remind yourself to eat the foods you need to get the vitamins your body requires. If we learn to eat properly, we will get all the vitamins, minerals and other essentials our bodies require.

Be sure and subscribe so you can know when the next posts go live. Also, if you have any questions, just post them in the comment section below. Thank you.

Don’t Be A Victim To No Vitamins – Part 2

vitaminsJust last week, I started this series to explain why vitamins are so important for our health and well-being. While supplements are a good way to get the needed vitamins and minerals we have neglected to feed our bodies, the best way to get the vitamins we need is to eat properly.

Another issue that has been found with some supplements is people actually “over-dosing” on certain vitamins and minerals. While vitamins and minerals are a “good thing,” there is a point where we can actually take too many which can create a toxic nightmare in our internal systems.

Picking up where we left off, I am going to share several vitamins that we need for proper body and mind function. I will tell a bit about these vitamins; where they come from, and what they do for our bodies.

The vitamins I have shared up to now are:

  • Vitamin A

  • Vitamin C

  • and Vitamin D

If you missed that blog post, you can find it here.

Now, let’s look at some more vitamins.

Vitamin E

Vitamin E is a huge factor in our bodies keeping a strong immune system. It fights bad bacteria and viruses. Vitamin E is also an antioxidant. It protects our body’s cells from what are known as free radicals. Such things as air pollution from vehicles and cigarette smoke become free radicals when our system creates energy.

What foods give us Vitamin E?

There are many foods that provide Vitamin E, but they are also the foods that are neglected often. Adults and teens should get 15 milligrams of Vitamin E daily. The top 5 foods that provide this essential vitamin are:

  1. Dark greens such as spinach

  2. Nuts, with almonds having a high content

  3. Sunflower seeds

  4. Avocados

  5. Shellfish like shrimp

Vitamin K

Vitamin K is often overlooked for its tremendous benefits for our bodies. It plays a huge roll in the clotting of our blood which keeps us from bleeding to death. It also helps build strong bones, and has been proven as a prevention agent of heart disease.

Scientists have determined that nearly all human beings are somewhat deficient in Vitamin K. While they have enough to clot their blood, they don’t have enough for the other benefits. They also state that the best Vitamin K is the natural form. The synthetic forms of Vitamin K have been known to cause toxicity in infants, so there is also a good chance an adult could overdose on it.

In the previous post, I spoke about the benefits of Vitamin D. Vitamin K actually helps Vitamin D. You see, there are 2 forms of Vitamin K; Vitamin K1 is what we get from the foods we eat. Vitamin K2 is produced by bacteria in our bodies. While early studies assumed the K2 just left our bodies soon after being made, it has now been found that K2 aids the absorption of Vitamin D. The K2 actually sends calcium to where it is needed most in our bodies.

Fermented cheeses are a great way to get Vitamin K2.

What foods give us Vitamin K?

As I said, the synthetic versions of Vitamin K are not recommended. It is important that we eat foods high in natural Vitamin K. The 5 foods highest in this vitamin are:

  1. Herbs. Basil, Sage, Thyme and Parsley are all high in Vitamin K.

  2. Green leaf vegetables such as Kale.

  3. Salad vegetables. Items such as scallions, cress, lettuce and others have high contents of Vitamin K. Have you eaten a salad today?

  4. Brassica vegetables such as Brussel sprouts and cabbage.

  5. Hot spices like chili powder.

B Vitamins

There are a plethora of B Vitamins. We will look at 1 here, and in the next post, I will delve deeper into the various B vitamins.

Vitamin B1 – Thiamine

Thiamine is essential for humans. It helps turn the food we ingest into energy. If we had no Thiamine, all of our body’s tissues would die, including the brain. It has been shown that many people who suffer from mental problems are deficient of Vitamin B1. It is linked to alcoholism, Crohn’s Disease and anorexia.

What foods give us Thiamine?

Many foods provide us with Vitamin B1. These are the top 5:

  1. Fish such as trout, salmon and tuna.

  2. Lean pork.

  3. Seeds such as sunflower and sesame.

  4. Nuts of all kinds.

  5. Wheat bread, along with rye and other breads

In all actuality, almost every food has a small portion of Thiamine. But, we need to be watchful that we keep enough in our bodies.

Alcohol is known to take Thiamine from our bodies, so if you drink, please do so moderately.

Final Thoughts

This is the 2nd installment in this series. In the next one, I will go further into the B Vitamins.

I suggest you print these posts and keep them near so you remind yourself to eat the foods you need to get the vitamins your body requires. If we learn to eat properly, we will get all the vitamins, minerals and other essentials our bodies require.

Be sure and subscribe so you can know when the next posts go live. Also, if you have any questions, just post them in the comment section below. Thank you.