what you focus on
e x p a n d s
and when you focus on the good stuff in your life
you create more of it___________________________________________________________________________________
My Feet Hurt From Kicking So Much Ass! Challenge:
- 64+ oz water daily.
- Gluten-Free. Low GI.
- 30 min HR training exercise.
- Water/herbal teas after dinner.
Yay!! I found my Luxembourg mammogram disc last night!! I sure hope the files are compatible to US system/software.
Dr. Cedric Garland: Serum vitamin D deficiency increases risk of premenopausal breast cancer
Recent study done at University California San Diego
notes from webinar this afternoon
50ng/mL results in 50% reduction of breast cancer for premenopausal women.
65ng/mL results in 80% reduction of breast cancer
50 to 90 range is safe
taking 5,000 IU of vitamin D is safe... slightly more if vitamin D deficient. test monthly to make sure you are off to a good start, then retest every 6 months thereafter.
must be vitamin D3
also test calcium and ionized calcium. also take 1,000 mg calcium or more a day along with vitamin D supplement.
include exercise, outside if possible. cut down alcohol.
YOUNG GIRLS should be supplementing up to 4,000 IU by age 9... starting from babies, increasing as they age, build up to 1,500 IU, and by age 9 up to 4,000 IU daily. build up slowly.
ALL WOMEN should be taking 4,000 IU daily... that's what he said.
oh, and you need to keep taking supplement to maintain a level around 58 or more (my level is currently 27)
vitamin D interferes with breast cancer cells, something about them sticking together, and then dying off...
50 minutes in the sunshine at park. SPF 50.
jump rope - done! getting better and better at this.
1 cup beet kvass, 1.5 cups water, 1 cup frozen spinach, 1/2 cup frozen blueberries, big handful fresh cilantro (at least 1 cup, probably more), vanilla protein powder, fiber supplements, 1 Tbsp chia, 1 Tbsp coconut oil, 3 walnuts, 1 rounded tsp cinnamon, 1 tsp ginger, 1/2 tsp turmeric, 1/4 tsp maca, 1/8 tsp stevia, ice cubes.
1/2 cup kimchi, 6 oz ginger Kombucha
soup: 1 cup beet greens kale broccoli soup, 3/4 cup black beans, 2 cups Asian stirfry veggies, 2 cups freshly chopped kale, 1 Tbsp coconut oil.
64 oz water - done!
been drinking between 64 to 96 oz per day lately
mini bean cheese soft tacos in white corn tortillas (visualizing insects stomachs exploding) I did not measure my portions.
5 shortbread girl scout cookies. and now they are all gone. until next year.