I'm deficient, you're deficient, we're all deficient!

Vitamin D. We all know that it helps our body absorb calcium and makes strong bones, but very few talk about it's other very important roles of immune function, muscle function, circulation, and brain development. In fact, as more research concludes it is proven that a lack of vitamin D or a chronic deficiency has been linked to Cancer, Asthma, Diabetes, High Blood Pressure, Depression, Alzheimer's, Multiple Sclerosis, and Crohn's disease. I'd say that's a pretty important vitamin!

Now that we've let you in on Vitamin D's responsibilities we are all headed outside to get our daily dose of Vitamin D right?  Not so fast....Skin cancer is the most common cancer in the United States affecting over 3 million Americans a year.  Ultraviolet radiation has a cumulative effect, which means your sun exposure and UV damage builds upon itself year after year. According to the American Academy of Dermatology, 1 in 5 people will develop skin cancer in their lifetime.

Cancer prevention, sunscreen, and our fear of looking like Magda from "There's Something about Mary" proves that no one is tracking their time outside to get the perfect amount of Vitamin D. So instead of trying to get your Vitamin D from the sun, which may never amount to any real absorption of Vitamin D anyway, here are a few ways to boost your levels without increasing your skin cancer risk:


Vitamin D is prevalent in foods we should be eating:  
(holy mackerel!)
                                      

salmon
egg yolk
mackerel
cod oil
fish oil
fortified cheese
fortified milk
beef liver
some fortified breads and cereals



How else can you get it?  

The Vitamin D council recommends anything from 1000 IU to 5000 IU a day. Supplements are created to be taken in 1 pill form dependent on your recommend dosage. Use a supplement that is USP Certified as it is more regulated.

How do I know I am getting enough?

Your Vitamin D can be checked with a lab test at your doctor's office called 25(OH)D or 25- hydroxy vitamin D. You can suspect deficiency if you have any of the following symptoms:  muscle cramps, fragile bones, mood swings, insomnia, and depression.  

More D's Please!! 

Take home point: We all could use more vitamin D, but laying out on the blacktop driveway is not the way to get it.  The foods we eat or vitamin supplements are the safest and most effective way to absorb vitamin D in the body and in turn improve our overall bone strength, circulation, and immune function. Hey, it may even help with mood and fatigue. Now that'a a gimme for any parent!

In good health,

Amy & Kris

How About Those Double D's

Coconut Oil

Coconuts have made their way back from just being a good ingredient for a frozen pina colada, and they are not just being used for consumption anymore. Consumers can find coconut oils in shampoos, body lotion, or you can buy it in pure form in 10 pound jar.

photo credit: Nikobella Photography 

Before you buy the 101 uses manual and the life time supply at the surplus stores here's our concerns: Nut allergies have taken the world by storm and all of us know someone with a serious nut allergy.  CocoNUT oil is considered a fruit but also a part of the nut family, and allergies to them do exist.  In addition, coconut OIL is exactly that, an oil.  It is a saturated fat that can clog pores and lead to acne, so don't put it on your face! 


Also, remember that any product that you put in your hair ends up on your pillow and onto your facial skin at some point.


Just because the label says calming, hydrating, and recommended by skin care professionals, don't believe everything you read. If you are looking for skin hydration, look to products with hyaluronic acid and ceramides. Skin hydration is important, and we are already working on recommendations in an upcoming blog.

Coconut Oil has been claimed to be a medical miracle, superfood, and health food. I watch people purchase this oil and listen to people (who aren't qualified to do so) tell me about this miracle. I'll let you in on what I'm thinking. The most common form of coconut oil is RBD which stands for refined, bleached, and deodorized. I don't know about you but that doesn't scream health to me. Since the oil is so high in saturated fat (80% of the product) and is more heat stable, it has been reported that it is being tested to be used as diesel fuel.  In fact the Philippines, Vanuatu, and Samoa all use coconut oil as an alternative fuel source to run automobiles, trucks, buses, and power generators. I guess it's cheaper than gasoline!

Some claim that coconut oil helps with weight loss by speeding up metabolism, that it can reverse Alzheimer's and thyroid disorders, and it reduces candida (yeast) levels;  I did not find any reputable research on this.  My research found it was great for frying, something I usually don't recommend when anticipating a medical miracle. 

As a dietitian, I'm sticking with my recommendations: Coconut oil may be a better substitute for lard but limit the frying and saturated fats overall. When cooking I recommend Canola and Olive Oil which is also supported by the Food and Drug Administration (FDA), World Health Organization (WHO), Department of Health and Human Services (DHHS), American Dietetic Association (ADA), American Heart Association (AHA). 

photo credit: NikoBella Photography

In our professional opinion: Coconut oil, should in no shape or form, be considered a health food or medical miracle.   Save your pores and your arteries and keep the coconut as a flavor enhancer for your next Pina Colada only.


In Good Health,

Amy and Kris

Introducing... Word 2 the Wise

Welcome to Word 2 the Wise, a blog established by licensed and practicing providers, Kristina Trunnell MPAS, PA-C and Amy Goldsmith RD, LDN. After years of reading all the misinformation online and complaining to each other about it, we decided to take action and share our true knowledge and practical experience to "debunk the gunk." We believe we are like most of you: passionate caretakers who want to provide our families with the best. Stick with us. We'll guide you to the best resources for health and wellness with our weekly posts and resources. Read more below to get to know us a little more.

Kristina Trunnell MPAS, PA-C

(Master of Physician Assistant Science, Physician Assistant Board Certified)

Connecting with people has always been the best part of my career.  I get as much from my patients as they do from me.  We learn from each other, and I want them to feel as much a part of their care so we can make decisions together.

Graduating from a small university in the mountains of Pennsylvania (St. Francis University) made my transition to Frederick, Maryland extremely easy. I love this community and all it has to offer. I began my career as a physician assistant 13 years ago in the field of open heart surgery, and I still work 2 to 3 days a month at the NIH Heart Center at Suburban Hospital, Bethesda, Maryland. I really enjoy the staff, surgeons, and the comradery of an operating room team.

Dermatology, however, is my passion and has been for the last 8 years. Working daily with Dr. Diane Ford here in Frederick is an honor and joy each and every day. I feel that not only do I make people feel better, but I treat skin problems that allow people to feel more confident in their outward appearance which improves their inner self.

Confidence is the best thing you can ever wear.

Amy and I share that goal every day, and now we get to do it together every week. We want readers to trust our advice because we have the experience, education, and care behind everything we write. We want to help you sort out the crap and follow a team that is going to give you the honest information each and every time. We see real people with real problems who want solutions and don’t have the time and energy to research every little detail themselves.

Amy Goldsmith, RD, LDN
(Registered Dietitian, Licensed Dietitian Nutritionist)

I'm Amy Goldsmith, a Licensed and Registered Dietitian/Nutritionist. I am also a proud owner of Kindred Nutrition LLC, a Private Nutrition Practice in Frederick, Maryland. On a personal level I'm a mother of two, a wife, an athlete, a blogger, and at times a great cook. Those who know me would describe me as passionate, blunt, loyal and empathetic.

I have had the opportunity to work with thousands of clients during my 17 years of experience as a dietitian. My clients are successful through hard work, a lot of trust, and celebrations of achievements. My biggest obstacle these days is all the misinformation on the internet. As an example, every time I get on Facebook it seems we are celebrating pyramid schemes, "miracle" supplements, or the latest exercise craze. Yes it's a great start for motivation but it's just not sustainable or individualized enough and most of the time it isn't even backed by science.

Kris and I often discuss our careers. We both love what we do and there's a lot of overlap with our professions. We are just as excited and happy for our clients as they are when they hit their goals and get their confidence. At the same time, a lot of our day is spent educating our clients on actual science instead of the latest fad. We both have experiences of clients coming to us as the last draw after spending thousands of dollars on products that just don't work. Enough is enough. We've created this blog to be your resource. This is your space for recommendations based on science. We'll provide you with facts and everyday tips for everyday life. Trust us, Read us, Share us!

In Good Health, Amy

“Expert advice for Everyday Life”  Let’s get started!!