1/30 Wellness Wednesday

The 6am ladies lift while the dudes....Well, while the dudes do what exactly?
I am not a big promoter of supplements and magic pills. This has cost me some business, and I'm totally good with that. I strongly believe in the power of our food, if we focus on eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar, to provide us with all of the micronutrients we need. However, there is one thing that is difficult for us to obtain through our diet, not because we don't have access to eating the right foods, but rather that we don't get enough time in the sun. 
Sunshine on our shoulders really does make us happy and if you're shoulders are bare it also makes us Vitamin D. Vitamin D is one of the most common micronutrient inadequacies of folks living in the northern Rockies. Because it is so common for us northerners it's also one of the most studied micronutrient inadequacies. A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D inadequacy doesn't cause a disease, but neither does it promote optimal health. 
Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. Can you guess what might cause cell growth and inflammation, and  requires neuromuscular function? You guessed it, high-intensity workouts and weight lifting. Spending more time in the sun, like going for a walk in the middle of your day, will not only give you enough sun exposure to generate Vitamin D, it will also help you recover from CrossFit. 
If you're not able to expose your face or hands to the sun for 5-10 minutes every day you might consider eating more Vitamin D rich foods such as salmon, swordfish, sardines, tuna, eggs, liver or swiss cheese. If none of things things are part of your weekly menu then you might consider supplementation. You can take a Vitamin D supplement or you can take cod liver oil. Remember, Vitamin D is fat-soluble so you need to take it with something fatty like avocado, eggs, cheese, etc. 
When considering nutrient supplementation remember, the dose makes the poison. Just because some is good more is not better. Too much of any nutrient is called vitamin toxicity, and Vitamin D toxicity can seriously affect your blood chemistry leading to a whole suite of negative health problems. 

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