"Little Women"

I was given a case study in my anatomy class and I thought I would share with you my pure shock. Entitled Little Women, this article is about more and more girls starting puberty before they even hit the 4th grade (about age 8). My thoughts on this was always, "Its the milk and chicken... if the companies pump them full of hormones, naturally they pass to the child, making them develop younger." I was shocked to read that this was one of the theories explaining younger puberty, but NOT the main one. Tell me what you think after you read this.

These days we cant blame the MTV network or other provocative clothing for our children's development."Preteen girls who have not yet outgrown their BRATZ and American Girl doll are being fitted for their first bras, scrubbing away acne, even going to school with pads in their backpack to deal with periods that are increasingly starting in fourth grade or earlier" You re probably asking me, "Honestly, what is the big deal with developing younger?"

Food for thought:

These girls who are "growing up too fast" are breaking down even faster. The cancer risks become higher when their bodies are exposed to hormones early on, and finally unwanted attention from boys. While their bodies continue to develop yet have the mindset of a 9-year-old, how does a girl keep up? "I recently treated a 6 1/2 year old who was already developing breasts and pubic hair." says a pediatric endocrinologist at Mt.Sinai Medical Center. "She would get into a bathing suit at camp, and the other kids would tease her. She was already a good deal taller than her peers, and adults and would talk to her as if she was older and more mature- and expect more-mature behavior out of her too."

Is it really a big change?

Establishing a girls first period throughout time is VERY difficult since it depends on so much. General health, nutrition, social class and other external factors play a large role. In previous years when women were not living as long, having a period younger was necessary. By the 1980's, as girls were still having a early period, scientists began to worry that it wasn't biological anymore- something else must be influencing this. In a 1997 study of 17,000 girls, scientist found these results:

• More than 10% of Caucasian girls and 37.8% of African American girls were showing breast development by age 8.
• 5% Caucasian and 15% African Americans showed breast budding at age 7.
• In a later studies, 1998 and 2010, showed Hispanic girls produced similar results.

So, A N Y idea what is doing this?

The article first goes into detail about how exactly puberty starts- while it is unknown how and why exactly it starts... this is what happens: The Hypothalamus, which is located in the brain, starts to produce something known as Gonadotropin-Releasing Hormone (GnRH), which then signals the pituitary gland to produce two other things: Luteinizing Hormone (LH) and Follicle-Stimulating Hormone, which are then poured into the bloodstream and the body is beginning puberty. Its easy from here... these substance then start producing ovaries and testes which then produce estrogen and testosterone. 

Obesity...?

Most likely the best theory scientists have for explaining this. With about 1/3 of US children overweight or obese, some correlations were starting to be made. So if cheap, processed food is the culprit, this then leads to social class somehow affecting this, right? The richer you are, the better the diet and overall wellness you will typically have (opposite goes for lower class citizens). So this sounds like a pretty good theory right? Until scientists remembered this big place called EUROPE. In Europe, the standard living has always been relatively high and diets rarely change. A study in Denmark revealed that girls were having breast developing around age 8. Oh okay, that just through a bump in the road. 

Environment...?

"BPA free"-- we all try and buy this now, but what exactly is it? Bisphenol A. That sounds healthy right?... NOT. This is known to disrupt the endocrine system. 

The cows...? The food?

Okay, so maybe it is the cows? Maybe my theory holds true? If you are pumping these cows with hormones to fatten them, ultimately our families are drinking/eating these. Then there is our favorite little thing called soy. If you remember from my previous post, soy contains these properties know as Isofavones which will mimic the behavior of estrogen.

Mom...?

Of course genetics gets thrown in there as well. If mom started developing early, wont her daughter do the same? Cysts found on ovaries are the OBVIOUS factor know to cause early puberty. This will cause premature release of hormones. What about McCune-Albright syndrome? "Caused by a mutation in the gene that signals endocrine cells, can lead to a suite of symptoms including precocious puberty. An enzyme malfunction that causes overproduction of androgens by the adrenal glands can also result in precocious puberty in boys." --TIME

L A S T but not least...

I found this to be quite disturbing. The CDC conducted a study to find that the blood of an average American contains about 212 different chemicals... things such as arsenic and cadmium, while 93% of Americans have traces of BPA in their urine. All of these can be known to disrupt the endocrine system by either blocking hormones or mimicking them. Kinda scary huh?

Honestly, all the theories sound perfectly acceptable to me. The thing is, I'm not sure if I just cant remember or it didn't happen... but girls in my 3rd and 4th grade class were not developing like this! Maybe I was in purely oblivious or maybe this is something that is following the times. Whatever it is, I find this so interesting. Who's to say that the future "puberty age" wont be 6, maybe 5? For now, it stands at 8. SCARY.

Happy Hump Day! 

Using the green light to fight an epidemic!

Wow! It sure feels like forever since I have written (haha like a week I think!) Welcome back to school and welcome back to reality... that's for sure! I hope everyone had a nice relaxing Thanksgiving break! I loved having a week off to do nothing and spend time with family! Oh, and how could I forget EATING! This Thanksgiving was quite memorable, marking my first vegetarian holiday and might I add there is some room for improvement for what I cook next year! My parents were nothing short of surprised when I decided to actually stick to my vegetarian beliefs for Thanksgiving day... the turkey being my FAVORITE part of the day. But, I must say, I never knew you could get a food baby from just eating so many veggies (well and dessert ;) ). Even though I was able to spend a lot of time with family, go black Friday shopping and well, GOT A NEW CAR... I cant say that I am not happy to be back, I miss being on my routine everyday and well you know... only 3 weeks left of this semester. STOKED! It feels like I have 7,657,634,763 things to do this week, cant stress though, I know I will get them done!


I thought I would start off with something quick and short! Not get into your brains too much this morning! I read this on NPR this morning and thought it was pretty awesome!

Fighting an Epidemic

I cant tell you how much it breaks my heart to see an overweight child, and with the number growing higher and higher everyday I cant help but wonder when something will be done. Well, here is one program heading in the right direction-- The Packard Pediatric Program. How hard is it for parents to tell their 7-year-old that they are overweight? Or approaching obesity? Could develop Type 2 Diabetes? This is just one of parents issues, how do you tell them, or do just approach it in another way?

Children enrolled in this program are of the highest percentile of BMI and have most likely enrolled in this program because of a frightful pediatrician. Meeting once a month, the parents and child will go over BMI, height, weight, ups they have had along with the accompanying downs, and their food journal.

"The program is designed around a traffic light system. Soda and cookies are reds. Other foods are yellows or greens. Reds aren't banned, but kids do set goals for bringing down how many they eat each month. They keep track of what they eat in a journal — the snacks after soccer practice, the pizza at school."

In the article we meet an 11-year-old by the name of Gabriel... "self confessed burrito lover". In the time that he has been in the program, his red lights have decreased from 90 to 30 a month! The program tries to implement small lifestyle changes-- never using the word diet. This way the children learn how to gradually cut back and learn things that will help them the rest of their life. "You're really signing up for six months of learning how to improve your eating and exercise habits for your lifetime," she says. "It's not a diet that you're on and then you're off at the end of the six months. This will give you the tools to continue to make changes for your lifetime." Children are also asked to journal their activity levels, anything from walking to playing soccer. This helps with the exercise aspect of the program. 


Parents are strongly urged to make this a family-change which helps with self-image issues. Issues with self-image are always possible, but strongly avoided in the program. A very conscious child could go to the extreme of an eating disorder.


With a success rate of about 80% since 1999 (children who actually finished the program), the program continues to grow. I love the idea of this program and similar programs can be found nationwide. What are your thoughts? Here is the link to the program if you want more information!

About 3 weeks left boys and girls, lets get through it so we can make it home for the holidays!

Happy Monday!

Getting Your Daily Dose of Blue

I have to credit my friend, Buck, for this one. My 2010 spring break was spent in Italy, studying the Mediterranean Diet. This is where I learned everything from olives to wine kept this culture thriving. Not once did I see an overweight person, the heart disease rates are beyond low, and how could I not mention the quality of life there? Everyone is so happy. But, then just the other day I was talking to my friend Buck when he mentioned these things called, Blue Zones. The first video he sent me just hooked me. 5 parts of the world that are living longer and HAPPIER... because that's was life is really about, right? They have found a way to be old and happy-- love that.

• Okinawa, Japan
• Sardinia, Italy
• Loma Linda, California
• Nicoya, Costa Rica
• Ikaria, Greece
• Dan Buettner and his team basically ran around the world for 5 years searching for the hots spots of the world-- Who is living the longest? and with that said, are they living life to the fullest. Because it is one thing to be 100 years old and be miserable, but to be 100 years old, healthy and happy is key.
• "Buettner says one such zone, the Italian island of Sardinia, has the highest number of male centenarians in the world, while another, Okinawa, Japan, has the longest disability-free life expectancy. In Loma Linda, Calif., a community of Seventh Day Adventists has a life expectancy that's nine to 11 years greater than that of other Americans. And middle-age mortality is lowest on Costa Rica's Nicoya Peninsula — where Buettner says middle-aged residents have about a four-fold greater chance of reaching age 90 than people in the United States do." --NDR
• I just typed in "blue zones" into google and a whole bunch of stuff came up. Blue Zones even has their own website full of research, books, how-to, and pictures. Now I could write a book about this stuff (just like many people have haha) so I am just gonna give some condensed versions. These things are the 9 common characteristics scientists found in the worlds longest-lived people.

1. Move Naturally-- Americans have adopted such a sedentary lifestyle. Blue zones are full of walkable communities and gardens. Blue Zones says walking is the best exercise for longevity.
2. Know your purpose-- knowing why you wake up in the morning can help add up 7 years on your life. "Know your values, passions and talents–and how to share them on a regular basis."
3. Down Shift-- As aging occurs, inflammation is bound to happen with every again process. Find time every day to meditate, nap, or pray.
4. 80% rule-- Cut 20% of your calories with evidence-based research. Rather that be take a walk with your family, remove the TV from kitchen, or eating with your family.
5. Plant Slant-- Sticking to mostly a plant based diet, adding beans, nuts, and LOTS of greens! If you are eating meat, cut it back to monthly, card-deck sized, portions.
6. Wine at 5-- Up to 2 glasses a wine a day can keep you healthy and happy. I especially saw this in Italy. A small glass was served with about every meal (except breakfast). Red wine is full of Polyphenols which is wonderful for your heart.
7. Family First-- Investing in your children, extended family, and participating in a monogamous relationship can all help extend your life.
8. Belong-- It does not matter what religion, it shows that people who adopt a faith based mindset live longer than people without one.
9. Right Tribe-- Finding your right "tribe" or right group of friends is essential: "healthy-minded, supportive people might be the most powerful thing you can do to add years to your life."

"Okinawans sat on the floor; Sardinians lived in vertical houses; the Costa Ricans had gardens. So they were doing little things all day long that added up significantly over the years and the decades," Buettner says.

Its funny because the more I kept reading over these 9 things and well the same things on different websites... the more I thought to myself, "Wait, isn't religion, exercise, plant-based diet, family, friends, etc, the way life was MEANT TO BE?????" Honestly, I think these are the places in the world where the modern world has not interfered with what life was meant to be. Maybe or maybe not? Just some thoughts. Regardless, these people are living past 100- way more than most of us! I can not stop reading about this topic and honestly could write about it for days. This is just a pinch of information! If you want to learn more, please research! It is some interesting stuff!

I hope you are all getting ready for Thanksgiving!! and having a fabulous break!

"The Soy Connection"

Soy. I laugh when writing that... I think back to all my classes because it has been such a controversial word. This is what you would hear in my classes: "phytoestrogens", "heavily subsidized", "PROTEIN!!!!", and "Will I turn into a girl if I eat a lot of it?". Soy beans have taken a lot of criticism lately! In my recent addition of ADA (American Dietetic Association), there was a huge fold out about soy. So, I thought "Hey, why not take a read. I eat A LOT of soy being a vegetarian." 

When I switched over to vegetarian I also switched over to soy milk, for no other particular reason than preference. I had been raised on dairy and I decided it was time for a change. I had never tried soy milk and thought well maybe its time to broaden my horizons! At first I thought it was the GROSSEST thing I had ever experienced in my life. Well, I also realized I was drinking vanilla soy milk... not my favorite. So, I switched to plain, no flavored soy milk, and I will never go back! I think at first the hearty, buttery taste threw me off. But, the more I drank it and was able to incorporate it to my Starbucks and everyday life, I realized "Cool! This is DELICIOUS!" People always ask me about the calcium that I "would" be losing from the dairy milk

--Soy milk consists of more nutrients than cow milk. A glass of soy milk will provide you with protein compounds, vitamins (A, B1, B2), carbohydrates, calories and is low on fat and cholesterol. Because dietary cholesterol comes from ONLY animal sources (some cholesterol is produced in the body).

MMM--Can't Say No.

• A substitute of soy protein for traditional protein (chicken/beef) was proven to lower serum levels of total, LDL (BAD CHOLESTEROL), and VLDL (transports bad protein=aka BAD) cholesterol and triglycerides (BAD, if in large amount) in children with hypercholesterolemia.
• hypercholesterolemia-- Is a condition characterized by very high levels of cholesterol in the blood.
• In the current situation we are in with children-- any step in the right direction is good with me

This is happening not only in our adults but in our children.
Yellow=Plaque, which blocks your arteries. This could cause
heart disease, heart attack, etc. No good :( 

• Soy intake during childhood/adolescence help lower the risk of breast cancer as much as 60% later in life. This is most likely due to the protective effects of the compound called-- Isoflavones. These have a stimulatory effect on the mammary tissue which reduces the amount the terminal end buds. The end buds are the structures MOST susceptible to carcinogens (or cancer).Of course research is always on-going!  Let food be thy medicine?? 

Phytoestrogens--Beware or No?

• Isoflavones--Isoflavones are a class of phytoestrogens—plant-derived compounds with estrogenic activity. Soybeans and soy products are the richest sources of isoflavones in the human diet. (Thanks Oregon State)
• Processing can account for a LARGE amount of isoflavone loss and the isoflavone content of food varies between foods.
• Children (age 3-12) have been proven to absorb more isoflavones than adults.
• So, this was my favorite thing to read-- because it NEVER fails that we have a male raise his hand and say, "So, if I eat a lot of soy will I have a lot of estrogen in my body and become all hormonal??...etc" haha. This is still pretty controversial, BUT, according to American Dietetic Association, here it is: 

"Soy intake in Japanese children aged 3-6 years has been significantly negatively  related to estrogen and estradiol in boys and positively  related to testosterone in girls. These results suggests that sot intake may affect sex hormone production or metabolism in childhood although the implications of these finding, if any, are unknown. Neither soy, nor isoflavone increase estrogen levels in men, soy and isoflavones have only minor effects on reproductive hormones in women." -- October 2011 ADA. 

Soy Allergies

In my food service theory class we were discussing food allergies and I was amazed to learn just how prevalent these were. Then, when reading this article it was confirmed. Tree nuts, soybeans, milk, wheat, eggs, peanuts, fish, and shellfish, make up about 90% of the food allergies in the US. You would be amazed at the amount of food you could find soy in (that's a whole other subject...haha). However, soy protein is LESS reactive than cows milk protein-- meaning you could possibly outgrow this allergy. Kinda cool if you ask me!!

So, whats out there for me?

• Soy burgers (duh, the staple!!!)
• Soy milk
• Soy Joy-- Bars, great for on the go!
• Edamame (actual soy beans. Can eat them in or our the pod. But DO NOT consume the pod!)
• Yogurt (Silk makes some yummy stuffy!!)
• Soy cheese
• Garbanzo beans (these are SOYBEANS ;)... throw some on a Greek salad or in soup )

There are lots of products! But, I challenge you to challenge yourself! If you have never tried soy and are not allergic of course... try and make some small changes! Maybe try soy milk in your latte at Starbucks? or grab some frozen edamame at Walmart and try it for dinner tonight? What will it hurt! Broaden you horizons! :)

Happy Thursday-- 

If you would like to get a total body workout in tonight... come see me at kickboxing tonight. 5:30, followed by awesome abs at 6:35! Get your pre-Thanksgiving workout in!!

Ps- Darrell, soy has lots of protein to help build muscle. So, in your grocery list, add this!

Improving Your Overall Being!

I have always been more of a cardio girl myself. Whether it be going to spin classes, step, or just being on the stair-stepper for 45 minutes. After I got my cardio for the day, MAYBE I would do a couple of bicep/ tricep curls, stretch, and call it day. I would venture to say, a routine close to what most girls in the gym.  The awkward stares we receive have got to end! I was inspired to write this blog after going to an event at my schools gym this past weekend called Show of Strength. Mainly dominated by males, a slight glimmer of estrogen gleamed in the corner. The Show of the Strength is a weight lifting competition with three main events-- Bench press, dead lift, and squat. I was so amazed how fit these girls were, and this was just a small college event (this blog is not going to be about The Show of Strength!).

Most girls I know, and well I know personally from experience, have been terrified to venture into the "meat locker" of weights where the males lift. For the most part, I have a good idea of how to use the machines, and I just do not like to go into the "male area" of weights. So, this is why I stick to the "girly" section, which typically has less of a selection. WELL, NOT ANYMORE!!! Recently, in the past month I have started lifting weights with my good friend Corey, while continuing to teach my group fitness classes (which will serve as my cardio). Why you ask?

Improving Your Overall Being:

Strength training protects bone health and muscle mass.

• After puberty you begin to lose bone mass whether you like it or not! "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
• This becomes particulary useful when women start approaching their 50's. Bone de-mineralization is a huge issue that can be prevented! Grandma did not fall and break her hip, grandma's hip broke and she fell!

Tone your muscle!

• Who doesn't want a nice and tone muscle?-- male or female? Strength training provides toning by contracting them against a resisting force.
• Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
• Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
• ** Remember-- Always take time to warm up before you start lifting. Whether it be a quick 5 minute walk around a track or 10 minutes on a treadmill! Get some blood flowing and your heart pumping!

Strength training helps you develop better body mechanics

My friend Corey and I were discussing this just the other day. Have you ever watched someone fall down, and it looked awkward? They looked like they just did some sort of acrobats on the way down to the ground? Well....

• It has been proven in studies, balance and coordination will improve with strength training.
• Strength training can reduce your risk of falling by as much as 40%. Something that will benefit our bones/LIFE as we get older!

Strength training plays a role in disease prevention.

Arthritis-- The inflammation of one or more joints. There are more than 100 types.

So wait, if you could help prevent the pain of this with strength training, would you?

• It has been proven in numerous studies that strength training is just as effective as MEDICINE in treating arthritis. (haha, love that.)
• ST helps post menopausal women in rebuilding bone density and reducing bone fractures. (After menopause, women have lost a large amount of bone mass due to age.)
• For the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control. :):):)

Strength training boosts energy levels and improves your mood.

• Hello endorphins! The brain releases these great things that just make you HAPPY! All exercise does this, so grab a pair of gym shoes and hit the gym!
• ST has all been proven to be an anti-depressant, studies showing people having an overall "happier" demeanor. 
• And, you sleep better! Who wouldn't want that!!?

More Calories Burned? Lean Muscle Mass (LMM).

Muscle mass is something pretty easy to understand. Looking at two people who are the same height and weight yet can look COMPLETELY different! One can appear softer while the other looks toner and more muscular. This is due to muscle mass. Muscle is pretty dense stuff in the body-- people are right when they say, "Muscle ways more than fat!" 

• ST will increase your lean muscle mass, which will increase your metabolism. This means that the more lean muscle you have on your body the more calories you burn at rest. This is why people with a lot muscle tend to be leaner and ALWAYS hungry! I mean I am totally for sitting on the couch and burning calories, aren't you??!!

So, I challenge you to hit the gym and hit the weights! Try it for a couple weeks at least and see if you feel a difference or notice a change? If you like it, let it be a lifestyle change :) Let me know!

Happy Wednesday! 

Almost Thanksgiving Break!!!

vitaLIFE.

I can not count how many times I have been called an "old lady" because of my pill box. Every morning after my breakfast I take my vitamins and medicine (for my thyroid, something I have been trying to get around... but can't). I am a firm believer in vitamins and the good that they provide for your body. Until this semester I never really was on a strict regiment. I believe when I decided to go vegetarian is when it clicked to me that I would need to start supplementing with some form to get all my nutrients. I used to get sick all the time, whether it was minor colds or something as serious as strep throat, I WAS ALWAYS SICK! I don't know what I can attribute my wellness to, but it was one (or both) of the changes in my life: going vegetarian or filling my body daily with the essential substances for growth and renewal (VITAMINS)-- I have not been sick once this semester! Vitamins are essential for the normal growth and development of a multicellular organism.

Multivitamins-

If you take a multivitamin, you are like most Americans! If you are picking up a specific formula, say for instance "Womens 50+", this vitamin will have more of what you need in it. More calcium and vitamin D for your bones, which after age 50 will start to de-mineralize, increased levels of Ginkgo for memory, and increased levels of vitamins A, C, E, and Selenium, for eyesight. 
A great idea to test a multivitamin is to place it in a cup of water-- if it does not disintegrate in 45 minutes- 1 hour, then throw the bottle out! This means it probably won't be doing that in your body either! We want a vitamin that is getting straight to the point!!

Vitamin A-- Retinol (Fat Soluble)

What is it? Plays a role in vision, bone growth, reproduction, cell division, and cell differentiation. It also helps with the skin and mucous membranes and functions as a barrier to bacteria and viruses.
Sources: Sources include liver, whole milk, and some fortified food products (cereal).
RDA-- The RDA recommends the average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97% to 98%) healthy individuals in each age and gender group. BASICALLY... how much you should have... set in micrograms, which is very little amounts. Luckily, your vitamins are already made into these amounts :) 
So, when looking on the back of a multivitamin, or solely supplementing, aim for at least these numbers:
Children-- 300-400 ug
Women-- 700ug 
Men-- 900ug
Pregnant Women--750-770 ug

Vitamin B-- (Water Soluble)

Oh, everyones favorite... I think at one time everyone has asked me "I can just go get a B vitamin shot for energy right?" I guess that is up to you and your doctor... I personally do not believe in B vitamin energy shots, but that's up to you!
What is it?? Did you know there was 8 B vitamins? All essential for energy metabolism. (Haha, I wont go into all of them! Just a few!)

Vitamin B₁ (thiamine)

Vitamin B₂ (riboflavin)

Vitamin B₃ (niacin or niacinamide)

Vitamin B₅ (pantothenic acid)

Vitamin B₆ (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride)

Vitamin B₇ (biotin)

Vitamin B₉ (folic acid)

Vitamin B₁₂ (various cobalamins; commonly cyanocobalamin in vitamin supplements)

Vitamin B_9-

_{Folic acid: I can not stress this to my girls enough! PLEASE PLEASE PLEASE eat your leafy greens and fortified cereals! Folic acid is essential in your child-bearing years to prevent neural tube deficiencies.}Folate helps produce and maintain new cells . This is especially important during periods of rapid cell division and growth such as infancy and pregnancy. Folate is needed to make DNA and RNA, the building blocks of cells.
RDA--
Female: 
Normal (not pregnant/ lactating)--400 ug
Lactating--500 ug
Pregnant-- 600 ug (an increase in folic acid!)

Male: 400 ug

Spina Bifida :(

Vitamin B₃ (niacin or niacinamide)--

What is it?? Niacin has been linked in many studies to raising HDL (good cholesterol) and lowering cardiovascular disease. Why is having a high numbers of HDL's good? They pick up the bad stuff in your blood making it easier to flow!

For men, HDL levels under 40 mg/dL or 1 mmol/L increase the risk of heart disease.
For women, HDL levels under 50 mg/dL or 1.3 mmol/L increase the risk of heart disease.
An HDL level above 60 mg/dL or 1.6 mmol/L is considered ideal for men or women. Staying informed about yourself is always best, preventatives is always a good idea!

Sources: Niacin foods include all lean red meat, fish, organ meats (kidney, liver), prawns, pork, as well as milk and other dairy products. Other niacin rich foods include almonds and seeds, wheat products, beans, rice bran, green leafy vegetables, carrots, turnips and celery. 

RDA--

Women-14-16mg

Men:16-20mg

Vitamin C-Ascorbic Acid

SCURVY!!! So this is what happens if you have Vitamin C deficiency!

What is it?? Vitamin C acts as an antioxidant by protecting the body against oxidative stress. The debate of how much vitamin C to take a day is so controversial because of its oxidative effects. An upper limit has been established for it though-- standing at 2000 mg/day. Vitamin C has one of the most famous deficiencies-- S C U R V Y. Its said that pirates discovered this when the crew would have symptoms of spongy gums,loss of teeth, spotted skin, and pale skin. They would eat some sort of citrus fruit and symptoms were cured. Smokers should increase there vitamin C because of the increased amount of oxidative stress that the body is under. Vitamin C will provide antioxidants that will help cancel out these bad guys in your body!! :)

Sources: Peppers, Citrus Fruits, Strawberries

**note-- there is more vitamin C found in a red pepper compared to a orange!

RDA--

Children- 15-45mg

Female-75mg

Male-90mg

Smokers- 110-125mg

Okay, so this is just a few vitamins! Just a BRIEF summary on the good they can do for your body! But, also let me tell you that vitamins can be very dangerous as well. Be very careful when supplementing with vitamins and make sure not to go overboard with them. It is always best to first consult with a primary doctor or a registered dietician (RD). 

Only one week left till Thanksgiving break-- I know we all have a lot to give thanks for, so lets buckle down and get this last week done with!! Stay healthy!