Hello sunshine. This week we are looking into the “sunshine vitamin”- Vitamin D.  It is a fat-soluble vitamin like vitamin A. Listen as we discuss -What is,
                                                                                                                 -Sources of,
                                                                                                                -How much Vitamin D
With all the information in the news on vitamin D and the benefits in boosting your immune going into cold/flu/virus season, it is a must to listen and pass on to your friends and family this week! You will get the basics today on vitamin D. Take this information to research, learn and be empowered for great immune health.  Yes, it is that important!!

-https://simplyhealth.today/21-foods-high-vitamin-d/16/
-https://my.clevelandclinic.org/health/articles/15050-vitamin-d--vitamin-d-deficiency?view=print
-https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792?p=1
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164750/
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738984/
-https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/why_the_immune_system_needs_vitamin_d.pdf
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7800698/

Up to this point, we have talked in detail about fueling your body right. From fiber, protein and gut health, we understand that everything we put into our mouth is broken down and used to maintain, build or repair. Anything in excess has to be stored. Overtime, the excess can add up to weight gain. Today, we look at weight loss and fad diets. 

 “Weight loss doesn’t begin in the gym with a dumbbell; it starts in your head with a decision.” – Toni Sorenson


-https://aace.com/disease-and-conditions/nutrition-and-obesity/fad-diets-explained

Vitamin A is a fat-soluble nutrient that plays a vital role in your body. Vitamin A is involved in immune function, vision, reproduction, and cellular communication. It is essential for overall health and well-being. Join me as we learn about- Vitamin A. 
-https://www.healthline.com/nutrition/vitamin-a#what-it-is
-https://ods.od.nih.gov/factsheets/Vitamina-HealthProfessional/

The natural healing force in each one of us is the greatest force in getting well.” – Hippocrates

We are here- The beginning of the holiday season. We are excited to gather with friends and family for fun, good food and laughter. You have worked so hard to this point to focus on a healthier you. Don’t pause now. Together we can navigate this season filled with calorie laden foods and drinks. Today I briefly discuss how to improve your eating habits, portion distortion, ways to shave calories and then holiday eating tips. Don’t cancel your party plans. Start planning now for a fun and festive season.
-https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/serving-size-vs-portion-size-is-there-a-difference
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Nuts are a nutritionally rich food that contain most of the vitamins and minerals the body needs. Nuts are readily available and can be easily found in most every grocery. Health benefits are linking nut consumption to a decreased risk of chronic disease. Join me today in going nuts- for your health of course.
-https://pubmed.ncbi.nlm.nih.gov/24075767/ 
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396444/
-https://pubmed.ncbi.nlm.nih.gov/20877394/
-https://pubmed.ncbi.nlm.nih.gov/26269239/
-https://pubmed.ncbi.nlm.nih.gov/20064680/
-https://pubmed.ncbi.nlm.nih.gov/26586104/
-https://pubmed.ncbi.nlm.nih.gov/24075767/
-https://walnuts.org/nutrition/nutrition-info/alpha-linolenic-acid/ 
-https://www.webmd.com/food-recipes/walnuts-health-benefits 
-https://pubmed.ncbi.nlm.nih.gov/24345046/ 

This week in part 3 of Gut Microbiome, I introduce you to the 3 -biotics- prebiotics, probiotics and postbiotics. We discuss what each are, their benefits and sources. The gut microbiome science is evolving daily. I believe our gut health is the key to our overall health. Start your focus today for a better gut health tomorrow.

"Let food be thy medicine and medicine be thy food"  ~Hippocrates
-https://www.activia.us.com/ 
-https://pubmed.ncbi.nlm.nih.gov/32826966/
-https://www.healthline.com/nutrition/chicory-root-fiber
-https://www.healthline.com/nutrition/19-best-prebiotic-foods
-https://www.amymyersmd.com/article/prebiotic-foods/
-https://isappscience.org/for-consumers/ 
-https://www.health.harvard.edu/nutrition/what-are-postbiotics

Gut health is crucial to our overall health. To keep your gut healthy, it is important to understand signs of an unhealthy gut. Once you have assessed, you can take small steps to regain a proper microbiome balance. Today, we will focus on tips you can incorporate into your life to begin your gut health journey as well as gut healthy foods that you can incorporate starting today. Join me in part 2 of Gut Microbiome- Healthy or Unhealthy Gut?

-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448089/
-https://carolinadigestive.com/about-us/news/the-signs-and-symptoms-of-an-unhealthy-gut
-https://www.mainlinehealth.org/blog/medications-and-gut-health
-https://www.benenden.co.uk/be-healthy/nutrition/gut-food-15-foods-for-good-gut-health/

Our gastrointestinal tract (gut) is made up of a very complex ecology of microorganisms. Each person is unique and depending on many factors such as age, health, diet and lifestyle, your gut microbiota can positively or negatively affect your health and disease processes. Today we bring you part 1 of Gut Microbiome- Understanding Your Gut.
-https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/core-exercises/art-20044751
-https://www.nursingtimes.net/clinical-archive/gastroenterology/gastrointestinal-tract-5-anatomy-functions-large-intestine-23-09-2019
-https://www.hsph.harvard.edu/nutritionsource/microbiome
-https://connect.uclahealth.org/2021/03/19/want-to-boost-immunity-look-to-the-gut
-http://www.vivo.colostate.edu/hbooks/pathphys/digestion/basics/gi_bugs.html
-https://www.hsph.harvard.edu/magazine/magazine_article/bugs-in-the-system/?utm_source=Facebook&utm_medium=Social&utm_campaign=Chan-Facebook-General
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4990546
-https://pubmed.ncbi.nlm.nih.gov/27231050
-https://pubmed.ncbi.nlm.nih.gov/22968153
-https://www.healthline.com/nutrition/gut-microbiome-and-health

We have discussed many ways to build a healthier body. Today we are going to focus on sleep and how it ties into your overall health. The correct amount of sleep is vital to memory, problem solving and helping to reduce the risk of disease. We then will discuss fueling properly for brain health. Join me today for these two important topics! 

“Sleep is the golden chain that ties health and our bodies together.” — Thomas Dekker
-https://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
-https://www.hsph.harvard.edu/nutritionsource/sleep
- https://www.eatright.org/health/wellness/healthy-habits/how-sleep-habits-affect-healthy-weight
-https://www.webmd.com/brain/what-to-know-about-foods-for-brain-health 
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
-VITAMIN C STUDY- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3727637/

A protein is a naturally occurring substance that is made up of amino acid. It is present in all living organisms and include compounds such as enzymes, hormones, and antibodies. Protein is found in animal products and are also present in plant sources. We must include protein in our daily fuel to keep our bodies healthy. Let’s dive into the power of protein!

-https://www.sproutliving.com/what-are-essential-and-nonessential-amino-acids/

-https://www.four-h.purdue.edu/foods/Vegetarians.htm

-https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t4/?report=objectonly

-https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf

https://www.hopkinsmedicine.org/bariatrics/_documents/nutrition_protein_content_common_foods.pdf

-https://pubmed.ncbi.nlm.nih.gov/15640517/

-https://www.davita.com/diet-nutrition/articles/basics/dietary-protein-and-chronic-kidney-disease

-https://health.clevelandclinic.org/7-tips-choosing-best-protein-powder/