A healthy dose of vitamin “sunshine” may be JUST what you need:  body & soul.

A healthy dose of vitamin “sunshine” may be JUST what you need:  body & soul.

8 months ago, I was running an average of 8 miles a week training for a half marathon and following a clean eating diet. For 2 years prior, I had successfully managed to lose 35# by working out 30 minutes a day and following a portion control and clean eating diet.  Mind ya, I was NOT perfect…but consistency and perseverance got me to my goal weight.  I felt great – strong and confident. I started running and enjoyed the comradery of the running community. I fell in love with the run and even completed my first ½ marathon.  Last year, I decided to go for the ½ once again.  I started training and continued with the plan that I had followed the year before.  Only, this time…something was significantly different.  I was struggling.  My runs were much slower, I couldn’t breathe, and my knees were hurting, I was gaining weight, I was emotional, not sleeping well, and I was in a chronic state of soreness to the point of deep pain.  I didn’t understand…I wasn’t doing anything different from what I had done the year before.  My nutrition was the same and the training was the same.  I struggled through the race in December and finished with a disappointing time more than 40 minutes slower than the previous year.

After the race, I took some time to recover by doing some low impact walking and Yoga workouts, but continued to follow the nutrition plan that I had been following for the past 2 years.  I was growing more and more discouraged with my weight gain, but attributed it to Holiday indulging.  In January, I went to GP for an annual wellness check.  A very low pressure check led to blood work that revealed something significant.  A Vitamin D deficiency!

What I’ve learned about adrenal fatigue, aging, hormones, vitamin deficiency over the last several months has been enlightening and has turned my health and fitness journey upside down.  I dismissed my symptoms as ‘normal’ aging ailments and failed to take them as serious as I should have.  It’s not “normal” to be in constant pain, to experience dizziness to the point of seeing stars when you stand up from a sitting position, and it’s not normal to gain #10 in 3 months with no significant changes in your diet…especially when you’re running several miles/week.  So, I’m sharing this information in hopes of stirring in any other woman the importance in getting yourself checked out if you are experiencing similar symptoms.

Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements.  Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin. Vitamins are nutrients that cannot be created by the body and must be taken in through our diet. Vitamin D; however, can be synthesized by our body when sunlight hits our skin.

Sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter. A substantial percentage of the population is vitamin D deficient.

Vitamin D is best known for its role in supporting bone health and strengthening the immune system and is essential for maintaining the mineral balance within the body and has a much wider role to play in our overall health.

1) Vitamin D is vital for bone health.  It plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, which are extremely important for maintaining healthy bones. We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys. Vitamin D deficiency manifests as osteomalacia (softening of the bones) or osteoporosis.  Osteomalacia results in poor bone density and muscular weakness. Osteoporosis is the most common bone disease among post-menopausal women and older men.

2) Reduced risk of diabetes. Vitamin D deficiency is suggested as one of the contributing factors in the development of blood sugar imbalances. Inadequate vitamin D, may affect the release of insulin, reduce insulin-producing cell function and impair glucose metabolism in the body. Healthy insulin release is essential for the regulation of blood sugar levels in the body.

3) Regulating cell growth and for cell-to-cell communication. Some studies suggest that calcitriol (the hormonally active form of vitamin D) can reduce cancer progression by slowing the growth and development of new blood vessels in cancerous tissue, increasing cancer cell death, and reducing cell proliferation and metastases. Vitamin D influences more than 200 human genes, which could be impaired when we do not have enough vitamin D. Vitamin D deficiency may contribute to the development of certain cancers, especially breast, prostate, and colon cancer.

4) Regulating depressed mood.  Increasingly research is finding a possible link between vitamin D and its effect on neurotransmitters such as serotonin, which has a large influence on our mood, sleep, stress and overall well-being. Increased vitamin D levels can be effective in helping to manage symptoms of depression, and there is also a suggested link between reduced sunlight exposure during winter and the development of the ‘winter blues’ or Seasonal Affective Disorder (SAD).

Symptoms of vitamin D deficiency may include:

  • getting sick often
  • fatigue
  • painful bones and back
  • depressed mood
  • impaired wound healing
  • hair loss
  • muscle pain

If Vitamin D deficiency continues for long periods of time it can result in:

  • obesity
  • diabetes
  • hypertension
  • depression
  • fibromyalgia
  • chronic fatigue syndrome
  • osteoporosis
  • neurodegenerative diseases, such as Alzheimer’s disease

Our environment and lifestyle choices can affect your body’s ability to produce vitamin D.  The majority of vitamin D is produced from exposure to adequate sunlight.  People who avoid the sun by covering their skin, have a dark skin tone, or have limited sun exposure in winter months, can be at greater risk of deficiency. The use of sunscreen reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun needed to produce vitamin D.  A sunscreen with sun protection factor (SPF) 30 can reduce the body’s ability to synthesize the vitamin by 95 percent. To start vitamin D production, the skin has to be directly exposed to sunlight, not covered by clothing. Although vitamin D supplements can be taken, it is best to obtain any vitamin or mineral through natural sources wherever possible.

Increasing outdoor activities and exposing your skin to unprotected sunlight are helpful ways to ensure you are getting enough vitamin D. It is important, especially during summer, to be very careful when exposing our skin to the sun and for only short periods to avoid sunburn. Before 10 AM and after 4 PM are safer, when UV conditions are lower. Supplementing your diet with vitamin D can also be a convenient and easy way to ensure you are consistently getting the required daily dose of vitamin D, especially during the winter months.

Since being diagnosed, I have been put on a heavy dose of prescribed Vitamin D supplementation.  I continue to follow up with my GP for blood work to include liver function, blood pressure checks, etc.  I’m beginning to feel better.  My sleep has improved, my moods have improved, and I’m no longer in constant pain, and I’m no longer seeing stars when I stand up.  I continue to explore a nutrition and exercise program that compliments hormonal issues that I face as a premenopausal woman at 47.

The take away is…you know your body better than anyone else.  You know when something is not right.  Stop second guessing yourself and get yourself checked out.  Be your own best advocate and be proactive.  Feel better, look better, be BETTER.

xo~ Monette

Joy – no matter what.

32ED3921-5DA9-4E3E-9894-FDFDEF20A4E1Tuesday morning.  I hit snooze and when the second alarm rang…I rolled over and immediately felt the aches and pains from yesterday’s workout…uggg AND what I choose to do next, set the tone for my entire morning.  I gave power to my natural cynical feelings of dread instead of my choice to live spirit led.  I was snappy with Jaye, frustrated with Joel and then, they were out the door…off to work and school.  I wasn’t feeling good…my body was aching and I was feeling gloomy.  I didn’t like it and I was feeling guilty for not being very loving this morning. Years ago…this is how I lived every day.  Reactively allowing my days to be controlled by my feelings from whatever the world through my way.  But, I’m not that woman anymore and God was stirring in my heart a recognition of that in me this morning.  JOY…it’s a choice and a practice, sista and it doesn’t come easily to me.  Some days, I recognize those old patterns rising up without much reflection and other days…they sneak up on me and before I know it and the day is gone…leaving me feeling full of regret.  This morning, it wasn’t clear to me until I did ONE thing that changed my entire morning.  I took a walk.  One healthy choice to unplug, go out into nature, get quiet and allow God to speak to me.  In the awakening of the morning, I was overwhelmed by the sounds and sites – unspeakable and undeniable clarity that overcame me and brought me back to a place of joy and gratitude.  JOY – no matter what.

It’s never too late to start your day over…not feeling good?  Is God stirring something inside of you that you’re just not sure about?  Choose one healthy thing…breathe, get quiet, pray, do something GOOD for yourself – open your heart and your ears…allow God to do what He does best.  Start OVER.

Thank you Lord for meeting me exactly where I am today and always.  For never giving up on me and for your complete love and faithfulness.  I love You and I need You.  Allow my story to give Glory and Honor to You, Lord.

And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless for the day of Christ. ~ Philippians 1:9-10 (NIV)

Be YOUR healthy best COMMUNITY

JOIN the Ke+TONE{d} crew! A lifestyle community for women – supporting and encouraging one another to live better: body, soul, and mind.

Sample Keto Meal Plans, shopping list, recipes, support, supplements (exogenous ketones) & accountability.

Click Here

C2553C96-FC0B-405C-8FEE-91A37549849E

Savor the Holiday Season

Do the holidays stress you out? Do you OVER indulge and regret it? Not this year, my friend. I have a solution. You are invited to JOIN me and a special group of awesome women as we “Savor the Season!” Actually enjoy the holiday season this year. Thrive, don’t just survive. JOIN us as we use fitness, nutrition, personal development, & support to help us slow down and find JOY this holiday season.

Comment below or shoot me an email @ monetteunraveled@gmail.com for all the details.

We start prepping next Monday 11/20; officially starting Monday 11/27.

Hello November! 🍂

“How are you living?” JOIN me! 🍂 Every day during the month of November I am choosing to “Live Well.” Before I close my eyes at night, I will ask myself, “How did I live today?” Did I…was I???

– grateful/thankful

– journal

– practice kindness always

– show compassion for suffering

– volunteer

– pray

– rise early – read more

– Bible study

– plan a date night with Jaye

– drink more water

– choose healthy snacks

– play a game with Joel

– spend one-on-one time with BIG kids

– go outside/spend time in nature

– MOVE my body

– sleep 😴

– meditate

– meet a friend for coffee or lunch

– cook rice and gravy for the fam – talk less, listen more

– challenge myself – LOVE more

RISING November…won’t you JOIN me?! 🍁 Feel free to comment. I look forward to growing with you, friends. 🍂

#RISE #grow #livewell #November #impact #motivation #support #excellence #gratitude #sharing #community #bestversionofself #alwayslearning #challenge #unraveled

I am unfinished – press on!

Some days I just want to be finished. I’ve learned that I am not entirely in control of this journey of living well: body, soul & mind. I’ve learned that there is danger in becoming complacent in thinking that I am all better. I have not finished. He isn’t finished with me yet. I am ‘unfinished’ – not been made perfect (Christlike). I have been changed and I have grown tremendously, but I must be disciplined daily – press on…to continue to heal, grow and change.

Not that I have already obtained all this, or have already been made perfect, but I actively press on so that I may take hold of that for which Christ Jesus took hold of me and made me His own. ~ Philippians 3:12

Lord, you’ve brought me so far and have gained so much. But, I grow weary and complacent. I want to continue to grow and learn. Lord, help me to want to press on. Help me to do what I need to do today to move toward you. Take hold of me, Lord. Amen.

Happy Trails!

Into the forest I go to lose my mind and find my soul. ~ Author Unknown

Trail running is such a great activity you can do for your body and even more – your mind. It challenges you, and changes you.

I started trail running at Sam Houston State Park with a group of peeps a year ago. We typically run what is called the Blue Trail, which is about 3.5 miles. The trails are hilly and VERY stumpy. The terrain is rough. I tripped on a stump only 100 yards into my first run. I learned quickly that trail running is NOT road running. I’ll share some TIPS before you hit the trails in a separate blog. But, first…I wanted to share with you…

10 Reasons Why You Should Start Running Trails

1. To be one with nature – you’ll make friends with the animals, flowers and trees you encounter along the trail. Watching all of animals wake up and the sun rise along the trails is a blessing. 🦌

2. You’ll never get bored – there are no straight lines on the trails and you never know what the next curve will bring you. There are hills, downhills, down trees, water puddles, waterways, branches – the trails are always changing. If you ran the same trail all year round, the scenery would change often with the weather and seasons.

3. Escape the concrete jungle – we spend most of our waking hours in the city – working, going to school, running errands, taking care of business…a change of scenery is therapeutic.

4. It’s still, quiet, and peaceful – there is no road noise, horns blowing and you don’t have to dodge traffic or people (except the occasional bike rider). The noises of the city are replaced with birds chirping, leaves rustling, water flowing. Your mind gets quiet and relaxed. There is peace.

5. It challenges you – you’ll want to push yourself. You might start by walking the hills then before you know it, you’ll be running more of the hills than you walk. You may have to jump over puddles or holes and climb over or under limbs. The trails require you to be agile, providing you with a great full body workout.

6. It’s easier on your body – trail running is easier on my knees and joints than running on pavement. The terrain is softer. The changing terrain of the trails strengthens muscles that support your legs and feet.

7. Breath fresh air – and hot & humid most months in Louisiana (LOL). Tired of inhaling the fumes courtesy of industry of the city? Go for a run in the woods! Running on a treadmill can’t give you fresh air of the woods.

8. It’s a slower run – trail running is more about the experience than the speed of the run.

9. You’ll get dirty, but you won’t mind – it’s inevitable with changing weather conditions and seasons. You may get wet and muddy, but it’s sure to be fun.

10. Spending time in nature will makes you happier and calms you down – it’ll boost your creativity and help you to focus on the now by clearing your thoughts – escaping your head.

So what are you waiting for? Grab your trail shoes and head to the woods. Pack some water and bug spray. If you get out there stressed, you’ll leave feeling so much better. The trails are healing!

What do you like doing to stay active? Are you a runner? Would you like to try trail running?

Let me know in the comments below.

If you’re local and care to join us for a trail run – please join us; message me for more details.

Did you like the post? Please share it with your friends on fb! < img src=”https://monetteunraveled.files.wordpress.com/2017/09/copypasteimage-1.jpg&#8221; height=”1280″ class=”wp-image-249″ width=”720″>< img src=”https://monetteunraveled.files.wordpress.com/2017/09/copypasteimage.jpg&#8221; height=”2016″ class=”wp-image-248″ width=”1504″>

< img src=”https://monetteunraveled.files.wordpress.com/2017/09/copypasteimage-3.jpg&#8221; height=”2016″ class=”wp-image-253″ width=”1504″>