יום רביעי, 11 ביוני 2014

The Most Important Vitamin Ever


For the last three years I have been more in Ireland than anywhere else. I have been missing the summer heat and lacking sunshine. For the past few years I have also had more colds than I can ever remember. I just recently understood what was going on. I had some blood tests done. Everything is fine and within the normal, but sometimes what is considered by the medical industry as normal, might not be what is really the most healthy.

In this newsletter I would like to talk about one of the most important and forgotten vitamins: VITAMIN D
My levels are 26 ng/ml (normal is considered somewhere between 20-100 ng/ml)
but I am still on the low side.
Actually healthy levels really would be somewhere around 50-60 ng/ml.
So I have a mission now to raise my levels, though it will take a few good months of vitamin D supplementation and sunlight exposure.

What is Vitamin D?
Vitamin D is produced by your skin in response to exposure to ultraviolet radiation from natural sunlight.
It is perhaps the most underrated nutrient in the world of nutrition. Maybe because it’s free?


Why is it so important?
-It prevents colds, osteoporosis, depression, prostate cancer, breast cancer, and even affects diabetes and obesity.
-It is crucial for calcium absorption - without sufficient vitamin D, your body cannot absorb calcium.


How do you get it?
- Mostly from the sun. But remember the healing rays of natural sunlight that generate vitamin D in our skin cannot penetrate glass. So you don’t generate vitamin D when sitting in your car or home. And you don’t get it if you have any sunscreen on.

- From some foods: good milk, eggs and oily fish.

What to do in order to reverse Vitamin D deficiency?
- Get plenty of sun. The best hours for UVB radiation are at mid-day (20-40 minutes a day, depending on the time of the year - in winter even more), and depending on your skin color (the darker you are the longer you have to be in the sun). You don’t want to burn your skin but getting it a bit pinkish, gradually toning to a darker color, is very healthy.
- Take a good vitamin D3 supplement
- Take vitamin K2, which helps in vitamin D absorption.

If when you press firmly on your sternum it hurts, you might be suffering from chronic vitamin D deficiency right now.
Even though vitamin D is one of the most powerful healing chemicals in our body, our body makes it absolutely free. No prescription required.


Adapted from:
“The Healing Power of Sunlight and Vitamin D: An Exclusive Interview with Dr. Michael Holick,” by Mike Adams
“Vitamin D and Sunlight: The Healing Powers” – Institute For Integrative Nutrition



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Healthy Falafel Recipe

I have not only been missing the sun but Israel in general as well. When I am in Israel I rarely eat falafel, since it is deep fried in unhealthy oils. But falafel is actually very healthy and simple to make. I just made a healthy Israeli meal here in Ireland.



Following is the Winning Falafel Recipe I used, with a few of my healthy additions.
Click For Site (in Hebrew)
Don't forget to have a ready pile of puffy pitas, good tahini, a chopped vegetable salad, pickles and other additions you love. Plus hummus.


Ingredients: 

( For about 25 balls )
2 cups chickpeas, soaked in water for 12 hours or so
2 slices of brown bread, crumbs (crumble in a food processor)
5 cloves of garlic, chopped
2 teaspoons baking soda (add later)
1/3 cup chopped parsley
1/2 cup chopped cilantro
1/2 small onion
1 heaped tablespoon sesame seeds (optional)
1 teaspoon cumin
1 teaspoon paprika
Himalayan sea salt (less than a teaspoon)
Pepper
Olive oil for deep frying (use only once)


Preparation:


A. Rinse and drain the chickpeas and place in a food processor with the garlic, onion and spices.
Process until pasty, coarse and moist. If needed, add some water.
B. Transfer to a bowl, add the remaining ingredients and mix well.
C. Cover and refrigerate for one half to one hour.
D. Heat oil in a deep pot (should be hot but not boiling).
E. Add the baking soda to the chickpea mixture and mix well.
F. Form into balls and deep fry until they are the color of falafel.

Tips: 

-Even if you don't like cilantro, don't leave it out - cilantro changes flavor when fried and if you're stingy with it, your falafel will be blah.
-If you prepared too much, freeze in balls and thaw just before frying.
-Before frying all the balls, fry one and taste it - to check if you need to adjust the seasoning.
-Does the falafel feel too solid? Add a little water, bread crumbs and baking soda, let the mixture sit for a little while and try it out by frying another ball.




Enjoy the sun!





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