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Dr. Katy Mooberry DC

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Guidelines for Nutritional Health
Vitamin D


Guidelines for Optimal Nutritional Health


  • Eliminate or at least significantly reduce the amount of sugar, salt, and refined grains you consume.  Choose organic products when possible to avoid MSG, preservatives, pesticides and hormones.  Eat brown rice, whole grain breads and oatmeal that are loaded with beneficial fiber and nutrients.
  • Eliminate artificial and processed foods like cakes, cookies, candy, and white bread and ALL fast and fried foods.  Reduce the amount of caffeine (12 or fewer ounces per day), juices, and alcoholic beverages (no more than 1 drink for women and 2 for men per day).
  • Identify and eliminate food allergens and sensitivities.  Eliminate or significantly reduce soy products (tofu, miso and tempeh are OK).  Reduce dairy and animal fat intake.
  • Eat large amounts of whole foods, nuts/seeds and brightly colored vegetables (6-8 servings)  and fruits (3-4 servings) daily.  Eat sweet potatoes, grape tomatoes, broccoli, citrus fruits, butternut squash, spinach and kale.
  • Absolutely eliminate trans-fats (hydrogenated fats).  Use olive oil, walnut oil, sesame oil, flax oil, fish oil, avocado oil, and coconut oil.  Understand that fats are not the problem-know your fats because your body needs them.
  • Choose organic produce, wild, organic grass fed free-range meats and dairy when possible. Consume fish that is harvested from the wild and is not prone to high levels of heavy metals.  Eat wild salmon because of its high omega-3 fats and does not use all the chemicals that go into raising farmed fish.
  • Drink half your body weight in ounces of fresh filtered water everyday.  Do not drink tap water or distilled water.
  • Eat 5-6 small meals everyday and never skip breakfast.  Protein shakes don't count as a meal replacement.
  • Take care of yourself physically and emotionally.  Remember-stress can be hidden in the body and is not always what you perceive it to be.  Exercise for 20 continues minutes everyday.
  • The quality of supplements, like the quality of your food, means everything in terms of its benefits to your health.


* If you feel after reading this that you are not getting the right nutrients or you have questions please talk with us so we can assist you in moving forward toward better health and wellness. Understand that you have your own unique needs and something that works for your friends may not be what your body needs.  If you are interested in learning more about the basic foundations of your own nutritional health.  Schedule a nutritional consultation with Dr. Mooberry.
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"Boost Your Health and Experience the Many Wonders of Omega-3 and Antioxidants from Krill Oil"

By Dr. Mercola


Two Simple Ways to Improve Your Health*Two of the best and yet simple ways to improve your overall health with supplements include*:

  • Increasing your intake of antioxidants ...
  • Increasing your intake of omega-3 oils ...

If you recall, antioxidants are your body's #1 way to neutralize free radicals, those harmful metabolic byproducts that damage cells and tissues throughout your body.

Scientific evidence has repeatedly demonstrated that antioxidants are a cornerstone in the promotion of heart health, immune system support, and memory support.* Antioxidants also appear to play a role in helping to slow your signs of aging.*

Although many foods contain antioxidants, today's poor-quality diets are nearly always insufficient in the full range of these beneficial free radical scavengers.* That's why I strongly recommend increasing your antioxidant intake as a valuable way to optimize your health.*


The Two Vital Fats That Are KEY to Your Health:

I'm sure you've heard by now about two fats in omega-3 oils that are crucial to your health -- DHA and EPA*. These compounds are not only essential to maintaining your health -- scientific research indicates that they may also promote heart health and provide immune system and mood support.*

Now in a perfect world, you would be able to get all the omega-3s you need by eating fish. Unfortunately, studies show that eating fish can potentially expose you to a high degree of contamination with industrial pollutants and toxins like mercury, PCBs, heavy metals and radioactive poisons.

In fact, the FDA and EPA have put out health advisories warning against certain fish and shellfish consumption for young children, women who are pregnant or may become pregnant, and nursing mothers.

I formerly recommended that you take fish oil to enhance your intake of omega-3 fats. And high-quality fish oils are certainly great products, with many important health benefits.

But there are drawbacks.
Such oil is weak in antioxidant content. As you increase your intake of omega-3 essential fatty acids by consuming fish oil, you actually increase your need for even more antioxidant protection.
Why? Well, fish oil is very perishable. Antioxidants are necessary to ensure that the fish oil doesn't oxidize and become rancid inside your body. As we just noted, oxidation leads to the formation of those unhealthy free radicals.

So, you need to consume additional antioxidants for your health in general, and for your increased need for antioxidants when using fish oil.This was a vexing problem for a long time...

Until the introduction of Antarctic Pure Krill Oil (now known as New and Improved Krill Oil) – a marine oil of krill solved the dilemma by uniquely and synergistically combining antioxidants and omega-3s.
It proved itself far superior to previously-recommended fish oils. Here's how...Powerful Antioxidants + Essential Omega-3 Oils = Startling Health* When I first learned about this pure marine oil, I was extremely impressed with its many benefits and the solid research behind its unique combination of antioxidants, omega-3 oils and other ingredients*.

The list of how krill oil supports you will likely impress you too:


Many Ways Krill Oil Supports You:

  • A healthy heart*
  • Support for concentration, memory & learning*
  • Blood sugar health*
  • Healthy joints, with an increase in joint comfort*
  • Fighting your signs of aging*
  • Healthy brain and nervous system function and development*
  • Protection for cell membranes*
  • Cholesterol and other blood lipid health*
  • Healthy liver function*
  • Relief of normal PMS symptoms*
  • Bolstering your immune system*
  • Healthy mood support*
  • Optimal skin health*
  • Improved quality of life when compared with fish oil*


So, if you're looking for a way to enhance your health with a product that really delivers the goods, then please take a minute to discover how New and Improved Krill Oil can help you.** These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication, or have a medical condition, consult your physician before using this product. WARNING: If you are allergic to shellfish, have a blood coagulation disorder, or are taking anticoagulants such as Warfarin (Coumadin), do not use Krill Oil. Also, Krill Oil is very stable and will last up to 2years. However, do not store it in the freezer or refrigerator; extended exposure to temperatures higher than 100 degrees or lower than 50 degrees diminish effectiveness of the phosopholipid ingredients.
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The Benefits of Probiotics

By Dr. Mercola 9/29/2004

The human body is made up of an estimated 100 trillion bacterial cells from at least 500 species, not including viruses and fungi. These bacterias (probiotics) are referred to as "friendly" bacteria and are responsible for several important biological functions. Some of these functions include assisting with digestion, keeping other harmful bacteria at bay and stimulating the immune system.

Researchers are hopeful that probiotics hold the answer to the growing number of cases of antibiotic resistance and abuse. This has caused consumers to search for other natural alternatives to treating various health conditions.

Certain studies have proven the many health benefits of probiotics such as the prevention or control of:
  • Food and skin allergies in children
  • Bacterial vagniosis
  • Premature labor in pregnant women
  • Inflammatory bowel disease
  • Recurrent ear and bladder infections
  • Chronic diarrhea

It's great news that the benefits of probiotics are being fully explored, and sought out as an alternative to the antibiotics humans are increasingly becoming resistant to. It is the ONLY supplement I recommend for ALL new patients (unless of course they are already on one). I don't believe that they need to stay on it the rest of their lives, but one to three months are usually beneficial until they are able to get their diet improved. ...kefir has far more active bacteria than you can possibly purchase in any probiotics supplement...
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Probiotics Found to Help Your Gut's Immune System

By Dr. Mercola 7/5/2008

Most people, including many physicians, do not realize that 80 percent of your immune system is located in your digestive system, making a healthy gut a major focal point if you want to maintain optimal health. Remember, a robust immune system is your number one defense system against ALL disease.

Although I do not recommend taking supplements on a regular basis (as food is your best source of vital nutrients), a high quality probiotic is one of my exceptions. In fact, it’s the one supplement recommended to all new patients in my clinic.

This is because the nutritional root of so many health concerns are related to an imbalance of intestinal bacteria (the optimal balance is about 85 percent “good bacteria” and 15 percent “bad”).
Proper food choices will help shift the bacteria. But, just like your lawn, sometimes you may need to "reseed" areas that have become barren for whatever reason.
Normally, you don’t need to take probiotics forever, but I have found them to be incredibly helpful at certain times, such as when you stray from the food program and consume excess grains or sugar, or if you have to take antibiotics.
I also take them when traveling to foreign countries or when eating at suspicious restaurants, and I’ve found that using a high-quality probiotic every 30-60 days will typically help maintain a well-functioning digestive system.


The Vital Functions of Probiotics

The friendly bacteria that reside in your gut have a number of very important functions, including:

  • Digesting and absorbing certain carbohydrates. Without good gut bacteria, your body cannot absorb certain undigested starches, fiber, and sugars. The friendly bacteria in your digestive tract convert these carbohydrates into primary sources of important energy and nutrients.
  • Producing vitamins, absorbing minerals and eliminating toxins. Probiotics help in the production of both vitamin K and B vitamins, and promote mineral absorption. They also aid in metabolism and the breakdown of toxins.
  • Keeping bad bacteria under control. A large part of the influence of the "bad" bacteria is on your intestinal lining (mucousal barrier) that is over 300 square meters, or about the size of a tennis court. Simply stated, friendly bacteria compete with the bad guys for room and board, but since beneficial bacteria are more at home there, they win most of the battles for nutrition and attachment sites within your colon.

The good bacteria tell your body how much nutrition they need and your body responds by supplying just that much and no more - so that any excess bad bacteria are starved out. The helpful bacteria also produce a substance that kills harmful microbes.

  • Preventing allergies. Friendly bacteria train your immune system to distinguish between pathogens and non-harmful antigens, and to respond appropriately. This important function prevents your immune system from overreacting to non-harmful antigens, which is the genesis of allergies.
  • Providing vital support to your immune system. Beneficial bacteria have a lifelong, powerful effect on your gut’s immune system and your systemic immune system as well. The bacteria play a crucial role in the development and operation of the mucosal immune system in your digestive tract. They also aid in the production of antibodies to pathogens.
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Important New Vitamin D Research Papers

By Dr. Mercola 12/1/2009


Many people are deficient in vitamin D. It’s thought that over 95 percent of U.S. senior citizens may be deficient, along with 85 percent of the American public. Vitamin D is a Powerful Cancer Prevention Strategy

Theories linking vitamin D to certain cancers have been tested and confirmed in more than 200 epidemiological studies, and understanding of its physiological basis stems from more than 2,500 laboratory studies, according to epidemiologist Cedric Garland, Ph.D., professor of family and preventive medicine at the UC San Diego School of Medicine.

Dr. Garland’s findings only lend further credence to the mountain of growing evidence that optimal levels of vitamin D are essential for your health. Here are just a few highlights into some of the most noteworthy findings:

  • Some 600,000 cases of breast and colorectal cancers could be prevented each year if vitamin D levels among populations worldwide were increased, according to previous research by Dr. Garland and colleagues. And that’s just counting the death toll for two types of cancer.
  • Optimizing your vitamin D levels could help you to prevent at least 16 different types of cancer including pancreatic, lung, ovarian, prostate, and skin cancers.
  • A large-scale, randomized, placebo-controlled study on vitamin D and cancer showed that vitamin D can cut overall cancer risk by as much as 60 percent! This was such groundbreaking news that the Canadian Cancer Society has actually begun endorsing the vitamin as a cancer-prevention therapy.
  • Light-skinned women who had high amounts of long-term sun exposure had half the risk of developing advanced breast cancer (cancer that spreads beyond your breast) as women with lower amounts of regular sun exposure, according to a study in the American Journal of Epidemiology.
  • A study by Dr. William Grant, Ph.D., internationally recognized research scientist and vitamin D expert, found that about 30 percent of cancer deaths -- which amounts to 2 million worldwide and 200,000 in the United States -- could be prevented each year with higher levels of vitamin D.

Now we’re starting to see more evidence that the type of cancer in question may not be all that important, because vitamin D appears to play a key role in the development-- and prevention -- of ALL types of cancer!

Beyond cancer, researchers have pointed out that increasing levels of vitamin D could prevent diseases that claim nearly 1 million lives throughout the world each year!

Vitamin D Drastically Lowers Your Risk of Heart Disease


Low levels of vitamin D in your blood have long been correlated with higher risk of heart disease and heart attacks, and a previous study found women who take vitamin D supplements lower their risk of death from heart disease by one-third.

Further, low levels of vitamin D are known to nearly double the risk of cardiovascular disease in patients with diabetes.

It’s also been suggested that the more sunlight you get, the better your cardiovascular health will be, as there are a number of physiological mechanisms triggered by vitamin D production through sunlight exposure that act to fight heart disease, such as:

  • An increase in your body's natural anti-inflammatory cytokines
  • The suppression of vascular calcification
  • The inhibition of vascular smooth muscle growth

Vitamin D Can Boost Your Health All Around
Vitamin D is not “just a vitamin,” but rather the only known substrate for a potent, pleiotropic (meaning it produces multiple effects), repair and maintenance seco-steroid hormone that serves multiple gene-regulatory functions in your body.

There are only 30,000 genes in your body and vitamin D has been shown to influence about 3,000 of them. Receptors that respond to the vitamin have been found in almost every type of human cell, from your brain to your bones. And researchers keep finding health benefits from vitamin D in virtually every area they look.

Can vitamin D fight colds and the flu? Yes!
Help prevent obesity? It sure can.
Tackle depression, asthma and rheumatoid arthritis? Yes, yes and yes!

It is estimated that 25 to 50 percent of any health care budget could be saved with adequate vitamin D serum levels.

How Much Vitamin D Do You Need?

The best way to optimize your vitamin D is through safe sun exposure, or alternatively using a safe tanning bed. It is frequently possible to generate about 20,000 units of vitamin D by exposing your skin to the sun.

However, if you do not have access to regular sun exposure on a large portion of your bare skin, a vitamin D3 supplement may be necessary.

Based on the most recent research, the current recommendation for dosage is 35 IU’s of vitamin D per pound of body weight.

So for a child weighing 40 pounds, the recommended average dose would be 1,400 IU’s daily, and for a 170-pound adult, the dose would be nearly 6,000 IU’s.

However, it’s important to realize that vitamin D requirements are highly individual, as your vitamin D status is dependent on numerous factors, such as the color of your skin, your location, and how much sunshine you’re exposed to on a regular basis.

So, although these recommendations may put you closer to the ballpark of what most people likely need, it is simply impossible to make a blanket recommendation that will cover everyone’s needs.

The only way to determine the correct dose is to get your blood tested since there are so many variables that influence your vitamin D status.

I recommend using Lab Corp in the U.S. If you get it done by Quest, you’ll need to divide your result by 1.3 to get the “real” number.

Getting the correct test is the first step in this process, as there are TWO vitamin D tests currently being offered: 1,25(OH)D, and 25(OH)D.

The correct test your doctor needs to order is 25(OH)D, also called 25-hydroxyvitamin D, which is the better marker of overall D status. This is the marker that is most strongly associated with overall health.
Next, the “normal” 25-hydroxyvitamin D lab range is between 20-56 ng/ml. As you can see in the chart below, this conventional range is really a sign of deficiency, and is too broad to be ideal.

In fact, your vitamin D level should never be below 32 ng/ml, and any levels below 20 ng/ml are considered serious deficiency states, increasing your risk of as many as 16 different cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis, just to name a few.
The OPTIMAL value that you’re looking for is 50-65 ng/ml.

This range applies for everyone; children, adolescents, adults and seniors.
These ranges are based on healthy people in tropical or subtropical parts of the world, where they are receiving healthy sun exposures. It seems more than reasonable to assume that these values are in fact reflective of an optimal human requirement.

Keeping your level in this range, and even erring toward the higher numbers in this range, is going to give you the most protective benefit. And the way you maintain your levels within this range is by getting tested regularly -- say two to four times a year in the beginning, and adjusting your vitamin D intake accordingly.
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