31 Days of Health. Day 8: Get Your Vitamin D

Get your vitamin D for Day 8!

This can be a tough one. Vitamin D is not present in many foods. You may have heard this micronutrient referred to as “the sunshine vitamin,” as exposure of our skin to the sunlight’s UVB rays stimulate the production of vitamin D!

Although it is not present in so many foods, here are a few you can depend on:

  • 4oz Salmon contains 128% of our daily recommended intake (DRI)
  • 3oz Sardines – 40% DRI
  • 4oz Tuna – 23% DRI
  • 1 Egg – 10% DRI
  • ½ cup Shiitake Mushrooms – 5%

Most milks and yogurt are also excellent sources of vitamin D, due to fortification. However, Day 8 is about vitamin D, and not about if milk and yogurt are good or bad. We can save that for another day 😊 If you eat milk and yogurt, then hooray! You’re getting vitamin D!

I will add onto that though, and point out that vitamin D is fat-soluble, meaning your body will absorb it best when it is in the presence of fat. So, consider, if you DO drink or eat low-fat or fat free milk or yogurt, without any accompanying fats, there is a chance you will not absorb the vitamin so well. If your body isn’t absorbing vitamin D as well as it could, or your blood levels are deficient, you may not absorb calcium so well either. Vitamin D assists with the absorption of calcium, and together, they contribute to bone strength.

Other benefits vitamin D provides is blood sugar control and increased immunity. Therefore, getting your vitamin D levels in check may encourage a reduced risk of diabetes and reduced frequency of getting sick!

Unfortunately, if you are vegan, or you just really hate fish, you are not getting enough vitamin D through your diet. Now, I recommend food over supplements. And if you remember from yesterday, food is closer to nature than a supplement is. However, if you do not eat fish, eggs, milk or yogurt, you may want to check with your doctor for a decent vitamin D dose. It also can’t hurt to get your vitamin D levels checked, then come up with a plan from there, if you find your levels are low.

Thank you for following these 31 Days of Health! Enjoy today.


31 Days of Health. Day 6: Practice Gratitude

Today, I want you to practice gratitude. This is a special action to take during these 31 Days of Health because it is your secret weapon to arm you against struggles that are guaranteed to stand in your way. When you feel grateful for the things you have, you begin to recognize that you actually have quite a bit, and that can bring fulfillment. During a difficult time, it is difficult to feel hopeless when using this tool.

Try it now. Just think of a couple people, things, or experiences that you can thank for being part of your life. There is absolutely no wrong answer! Be grateful for everything, big or small: that you can hear, see, taste, touch or smell; that you have clean water, a loved one’s company, a spoon to eat soup with, or that really tough experience that made you stronger. You will find that with daily practice, you discover more and more that you can appreciate. And the more you practice appreciation, the more successful you will be in anything you do.

I like to practice gratitude first thing in the morning. I jot down just two things. It may not seem like a lot, but each day is something different, and it causes me to give a lot more thought to those two things than if I was trying to come up with a list of everything at one time. I have to give credit to Dean Graziosi for this method. In his Better Life Challenge, he suggests writing down just two things to be grateful for. I LOVED that he gave a number to this because it really tames the go-big-or-go-home mindset. It is easy to do, and it blossoms into something magical!

I’m grateful you’re here,

Well This Just Happened…Part 2

Has 2018 flown by, or what!? Time flies when you’re busy AF!

I just took a look back to date check my original post about spontaneously scraping the cracked plaster from my stairway walls and repairing the ugly and poorly plastered ceiling and walls in my closet; and I see that that was all the way back in March!! These projects have actually been done for months, but taking some halfway decent pictures took me up until now. Steven Covey’s The 7 Habits of Highly Effective People is teaching me plenty about priorities. It is clear to me now this wasn’t anywhere near the top…

But I am excited and proud to display the before and afters – FINALLY!

Although it may be against code, I took down the horrendous black metal handrails screwed onto giant wood slabs attached to the lath with giant screws on May 18. One screw in particular was impossible to unscrew with a power drill or a screwdriver. After some contemplation, I decided to drill holes around the problem screw so I could pull the board off the wall. A wrench was the perfect tool for getting that little rascal out safely without causing more damage!

I went on to repair the small-ish holes left from the removal. It wasn’t until June 10 I was finally ready to paint over this dark and suffocating blue. That day, I had come SO close to having at least gotten a single coat over the walls. I was so desperate and optimistic and hopeful I could squeeze just enough paint out of the roller just to make the blue go away, but all the optimism and hope in the world couldn’t have made my dreams come true in that moment. I went back to Lowe’s ASAP for a new bucket of paint, which, by the way, is Sherwin-Williams Accessible Beige (Showcase). 

This neutral color was one of several in the Liveable Luxe collection which is equipped with all the perfect colors for my small house. Although not pictured here, I painted the adjacent living room with Emerging Taupe. As the collection claims, the colors go together perfectly – and my home feels so much more open, and breathable! What I also found that I loved about Sherwin-Williams paint is that it was thick and had excellent coverage. I never understood the benefit of paying a little more for paint until now. And no, not getting paid to say this!

Gimme an “Amen!” if you like the Accessible Beige over the suffocating blue!
And some day the floors will get beautified…. And some day I’ll put up a light fixture. 🙂

Now, you’ll have to refer back to the original post about the start of the closet repairs to see the before photos. In retrospect, I guess I regret not taking a boring photo of the repaired ceiling. When I was taking these I thought: these pictures will not do this closet justice. However, I hope with the changed configuration, you can see it was a success! I used the Accessible Beige in here as well. It was actually the cause for running out of paint in the hallway!

So – are you thinking about fixing up some plaster walls? Here is my one word of advice: patience! While I have been done with this project for six months, it did take at least three from start to finish, bearing in mind I have a three-year-old, have started a business on top of a full-time job, handle a great deal of the home care, and jam in some fun whenever the opportunity presents itself.

Yay!! – for finishing projects you’ve never done before! 

Get adventurous, feel fabulous, and make some magic happen! Cheers, 2018!