house without a key

Vitamin D: Why you need it and how to get it + Hawaiian travel recommendations.

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Until recently, I haven’t seen an OB, or any doctor for that matter, beside my acupuncturist. In fact, I believe that last time I’ve seen an OB was shortly after my youngest was born. She’s now 5 and a half!

I don’t know for certain, but I feel I may be in the in the majority with the lack of maintaining my routine exams. Truth be told, unless I’m dying, I still probably wouldn’t go.

Where do you fall in the spectrum?

At my recent visit, we ran all of the usual blood tests.


Sidenote: you should get these typical labs done to have a baseline knowledge of your health:

  1. Complete Blood Count (CBC)

  2. Comprehensive Metabolic Panel (CMP)

  3. Lipids

If you want to take it a step further, and begin to address root issues, you should include these labs:

  1. GI MAP

  2. MRT (food sensitivity test)

  3. DUTCH Complete (sex hormones + adrenals)

  4. Functional Blood Chemistry Analysis

If you’re curious about these, please reach out for more info or talk to your physician (who may or may not agree - it’s more about politics than health!)


Back to my lab results - I didn’t expect any shocking news, even when she told me my vitamin D levels were scary low.

Most Americans are deficient in Vitamin D without knowing it, but there are some consequences if we don’t take actions to rectify the situation. The normal range of vitamin D for adults and children is recommended between levels of 25-80 ng/mL. That’s quite a range. Regardless, my levels were at 18. Well below adequate levels.

Despite living in California, I’m rarely outside soaking up the sunny rays. I’m sure you can relate with working a typical 9-5 job, with most of those hours sitting behind a screen (I won’t even get into the negative side effects of siting all day). With it being winter, I’m also not winning any sunshine points. That in addition to my office being in a not so nice area of San Francisco, as well as in a basement (it’s a pleasant basement, but a basement nonetheless), are further strikes against me in attaining the midday sun.

So why should we even care about vitamin D?

First of all, without enough vitamin D, calcium cannot be absorbed. Calcium is essential for signaling between brain cells, development of bone, and tooth formation. In essence, vitamin D helps to maintain bone density. We all have that grandma who is hunched over because her bones are becoming more brittle. Don’t let that become you.

Studies also reveal that low vitamin D levels are associated with:

  • Increased loss of muscle strength and mass as we age

  • Increased risk of cancers

  • Lower levels of immunity

  • Higher blood pressure

  • The development of neurological disorders

  • The development of diabetes

Vitamin D levels can also be affected by age, body fat levels, time of year, and skin color/ethnicity.

Did you know that as we age, our ability to make vitamin D is reduced by a whopping 75%!

Did you also know that depending on where you live, your body’s natural ability to create vitamin D from the sun will fluctuate? For example, if you live north of Atlanta, GA, you will make zero vitamin D from the sunlight between November and March. If you live below Atlanta, GA, you’ll be all right. Crazy, right?

How do we get Vitamin D?

The best way to create vitamin D is via natural sunlight. In fact, vitamin D isn’t really a “true” vitamin, as we don’t need food to attain it.

If you need to supplement, I recommend a liquid D3. In fact, I’m taking this one now and really like it.

For more info, I highly recommend giving this article a glance, especially the last bit about how much vitamin D you can create through the sun based on where you live and the time of year.


This past week I was in Honolulu attending a SMPS (marketing) conference and found enough sun breaks to get sunburned. While I don’t advise getting sunburned, I do suggest getting out in the sun without sunscreen for a good 10 minutes before applying your favorite SPF (mine happens to be this one). This way you will absorb a good amount of Vitamin D, whereas applying sunscreen with an SPF of 15 or higher will decrease the amount of vitamin D made in the body by about 99%!

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Speaking of Hawaii, I wanted to also share our top 3 restaurants to hit up the next time you jetset to Honolulu. If you’re like me and typically travel to Maui, Waikiki was new and foreign. Since it’s been nearly 25 years from the last time I stepped foot on Oahu, my bearings were a wee bit rocky!

While we stayed at the Hilton Hawaiian Village, which provided enough restaurants and activities to never leave the site, we ventured nearby to get a flavor of Waikiki.

 

SCRATCH– a short distance from the hotel is Alo Moana and Ward Village, shopping centers that have everything you need. You don’t come to Hawaii to spend time at the mall, but to find some basic necessities and a meal, I would recommend these two. Based on yelp reviews and proximity, we hit up Scratch and had a great dinner. My mom and I shared a steak and eggs dinner, which was not only a fun play on the standard steak and eggs breakfast, but also plenty of food to share. Flavorful steak, lightly dressed arugula, brussel sprouts, crispy potatoes, and a fancy deviled egg. My girls got steak tacos which also looked amazing. At the rate they ate them, they were either starving or delicious – or both.

 

GOOFYS– I was a little skeptical by the name, but the yelp reviews offered only positive marks and since it was a 5-minute walk away, I was willing to try it. Hands down, this place was awesome. Local and organic ingredients, plenty of options for everyone and super friendly staff. After working up a good sweat in the gym prior to going, as well as being up since 4:30am with the little people who were still on California time, I was a little worried I wasn’t going to get enough to eat. I ordered an omelette and kale salad. It was perfectly divine, keeping me full until dinner.

 

HOUSE WITHOUT A KEY – For our last night in Hawaii, we decided to go fancy! Since I was determined to go somewhere to see the sunset in it’s pure Hawaiian splendor, in addition to jonesing for poke or sushi, we chose House Without a Key. We put on our finest and walked just under a mile along the beach to Halekulani, the gorgeous hotel where the restaurant is tucked away, facing west toward the sea. A live Hawaiian band welcomed us, as well as hula dancers silhouetted in the fading sunlight. Shortly after we were seated, the sun continuing is setting journey, peaked in it’s fiery glory behind the sailboat races and cruise ships neatly placed along the horizon. We soaked it in, watching Diamond Head grow darker in the night shadows behind us. Ambiance obviously is a huge factor, but the food also needs to live up to the hype. I ordered poke, sautéed asparagus, and a Halekulani Sunset (a guava pineapple mai tai – a girl likes to indulge ever so often). My poke was a hefty portion and just what this mama wanted. The asparagus was just as nice, lightly buttered and seasoned with garlic. My mai tai which I savored after my meal, felt more like dessert, capping the evening off on just the right note.

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Bonus/snack spots:

Lanikai Juice – the Kale Tonic was everything I needed in the morning without my usual Organifi Green Juice. The acai bowls also looked tasty.

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Leonard’s Bakery – Though not paleo, I hear the malasadas are the best around. My mom took the girls one day and they said they were the tastiest they’ve ever had. Then again, they never tasted my Grandma’s so the jury is still out.

 

What are your favorite restaurants in Honolulu?

I can’t wait to get back and explore without having to also attend a conference!