Nowadays everyone is jumping on the Vitamin D bandwagon. How much do I need? Can’t I get it from the sun? What foods is it in? These are all valid questions, but many people are still confused.

So …Who needs supplements?  If you don’t get frequent noon day sun and live north of South Carolina, the sun is not intense enough. Also, foods such as eggs, soy products, fatty fish and milk should be added to your diet.

How much do I need?  Most people under age 70 need about 600 IU per day; 800 IU if over 70.  Most will need a combination of foods, sun and supplements.

Is D3 better than D2?  Research has not found much difference in efficacy between the two. They work equally well.

Should I take Vitamin D with calcium?  Bones have been found to be more dense when the two supplements are taken together. The same cannot be said with Vitamin D alone. Your calcium intake should be 1000mg for those 50 and younger. If you’re older, bump it up to 1200mg/day.

EAT WHAT YOU LOVE, LOVE WHAT YOU EAT

Most of the time, your dentist tells you what NOT to eat.  But great news, here are some foods that you and your smile will love.

APPLES–Ok, this is a no brainer. It acts like a natural toothbrush and removes plaque. Make sure to wash well but don’t peel. The skin has lots of fiber and helps with the cleaning process.

TAP WATER–In some cities it may not taste so good, but you need the fluoride that prevents tooth decay. So if you can’t drink the water, at least use a fluoride rinse every day.

GREEN VEGGIES–Vitamin C is needed for healthy gums. Greens like spinach and kale are great sources of Vitamin C.

DAIRY PRODUCTS–Teeth need calcium and Vitamin D to stay strong. They also help prevent tooth decay and enamel erosion by neutralizing acid. Dairy products are high in both and they get absorbed better together.

SUGARLESS GUM–Dentist recommend chewing a piece of sugarless gum after each meal. The saliva cleans out food particles and damaging acids.

And last but not least… DARK CHOCOLATE–Besides the obvious great taste, the caffeine helps fight tooth decay.

So, remember… EAT WHAT YOU LOVE, LOVE WHAT YOU EAT!

Of course there are lots of ANTI inflammatory foods as well (and you know these) which prevent free radical formation and the formation caustic substances. Some of these include: fish, lean meats omega 3s, nuts, certain coffees/teas-green, DARK chocolate, RED wine, garlic, and olive oil.

It’s okay to EAT WHAT YOU LOVE and LOVE WHAT YOU EAT. Just make sure they LOVE you back!

Sweet Potatoes – A great source of Vitamin C, potassium and fiber. A sweet treat that will curb your craving for processed sugar

Mangoes – Another great source of Vitamin C and Vitamin A. Helps lower blood pressure with high levels of potassium

Greek Yogurt –This is all the rage these days. Thick, creamy and a great snack for anytime.  It has a whopping 18 grams of protein and is best plain with fresh fruit

Broccoli –Vitamin C, K and folic acid. Easy to buy and prepare giving you another great source of daily fiber

WILDSalmon –The key is lower levels of PCB. The omega 3s are great for your hearing and pressure. You’ll feel lighter and still full after a grilled salmon feast.

Garbanzo Beans–More fiber (yeah), more protein (yeah), plus iron and zinc; good for tissues and bones. Mix with meats, salads, brown rice or couscous

Watermelon– Even though it’s not summer yet, start planning to eat more! More vitamins A & C; and a big dose of lycopene. Plus its natural sugar and good for hydration

Butternut Squash –Again, so easy to cook, peel, dice, bake, make a soup–fun and so full of fiber and Vitamin C

These foods are easy to prepare and easy to procure. So have at it, for a great mix of fun foods.

EAT WHAT YOU LOVE, LOVE WHAT YOU EAT!

THE MANY FACES OF GARLIC

by Dr. Nickie Martin

If you really want to enhance the flavor of your food, try adding some garlic. Just the smell in the kitchen makes you reach for a good glass of wine in anticipation of what’s to come.

But garlic has many health benefits as well. Its still February ( heart month) so let’s start there

–Garlic lowers cholesterol and can has a direct effect on blood pressure. As it breaks down, it releases a substance that relaxes the blood vessel wall. This in turn lowers the pressure

–It has been found to modulate blood sugar in diabetics

–The sulfur compounds released in garlic as it breaks down have been known to partially inhibit growth of certain cancer cells

–It gives your immune system a boost when taken in supplement form

–And after you’ve enjoyed that great dish with lots of extra garlic, you can get rid of “garlic breath” by chewing on parsley or drinking milk. To get it off your hands, rub them with lemon, salt or baking soda–then rinse!

So don’t shy away from this AWESOME spice. It can do so much for you, and taste good too. What more could you ask for?

EAT WHAT YOU LOVE, LOVE WHAT YOU EAT

Dr. Harvey is seeking volunteers for Saturday March 16 and Sunday March 17 from 9:00 am to 5:00pm. Please contact her at wharv184@aol.com or 202-462-3921 for additional information.

It is our intention to maintain the kiosk throughout the year with information relevant to the membership.

And you must love the LORD your God with all your heart, all your soul, all your mind, and all your strength.’ The second is equally important: ‘Love your neighbor as yourself.’ No other commandment is greater than these.” Mark 12: 30 -31

Our own Rev. Marie Braxton is in need of a kidney donation. If you are able to help or know of others who can, please contact Eloida Gonzales, Clinical Transplant Coordinator, Washington Hospital Center, 202 877-9035 and let her know that you are interested in donating a kidney to recipient: Rev. Dr. Marie M. Phillips Braxton.

Please continue to keep Rev. Marie in your prayers and feel free to forward this message to others who may be interested in giving the gift of life.

Also, March is Colorectal Cancer Awareness Month and March 10 is Women and Girls HIV/AIDS Awareness Day.

Download more information on Colorectal Cancer.

View our information on HIV AIDS.

Each year on the first Friday in February, thousands of hospitals, small businesses, multinational corporations, news broadcaster, schools, individuals and even landmarks “Go Red” to help raise crucial awareness and significant funds in the fight against heart disease in women.

There are many ways to show support on National Wear Red Day or any day throughout the year – from simply wearing red to helping organize an event at your workplace, school or local organization.

For Your Information
Heart Attack
A heart attack occurs when the blood flow to a part of the heart is blocked, usually by a blood clot. If this clot cuts off the blood flow completely, the part of the heart muscle supplied by that artery begins to die.

Signs of a Heart Attack:
1. Uncomfortable pressure, squeezing, fullness or pain in the center of your chest. It lasts more than a few minutes, or goes away and comes back.
2. Pain or discomfort in one or both arms, the back, neck, jaw or stomach.
3. Shortness of breath with or without chest discomfort.
4. Other signs such as breaking out in a cold sweat, nausea or lightheadedness.
5. As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting and back or jaw pain.
If you have any of these signs, don’t wait more than five minutes before calling for help.

Stroke
Stroke is the No. 3 cause of death in America. It’s also a major cause of severe, long-term disability. Stroke and TIA (transient ischemic attack) happen when a blood vessel feeding the brain gets clogged or bursts. The signs of a TIA are like a stroke, but usually last only a few minutes. If you have any of these signs, don’t wait more than five minutes before calling for help.

Signs of Stroke and TIAs
1. Sudden numbness or weakness of the face, arm or leg, especially on one side of the body
2. Sudden confusion, trouble speaking or understanding
3. Sudden trouble seeing in one or both eyes
4. Sudden trouble walking, dizziness, loss of balance or coordination
5. Sudden severe headache with no known cause

Also, check the time so you’ll know when the first symptoms appeared. It’s very important to take immediate action. Research from the American Heart Association has shown that if given within three hours of the start of symptoms, a clot-busting drug can reduce long-term disability for the most common type of stroke.