Jonny Bowden, author, nutritionist and weight loss coach cuts through all the misconceptions about diet and fitness to help you transform your body, your health and your life.

People whose vitamin D levels test high before they go on a diet experience significantly better results on that diet than people with low levels of vitamin D, according to a new study, suggesting that vitamin D plays a part in weight loss and that increasing your intake of this incredibly important nutrient just might help you drop additional pounds.

We already know that vitamin D deficiency is associated with obesity, but it's not clear which comes first -- are people obese because of inadequate vitamin D or does obesity cause vitamin D levels in the body to somehow drop?

In the current study, presented at the Endocrine Society's 91st annual meeting in Washington DC, researchers measured blood levels of vitamin D in 38 overweight men and women before putting them on a calorie-restricted diet for 11 weeks. Here's what they found: Higher levels of vitamin D predicted greater success on the weight-loss diet.

Photo: Pink Sherbet Photography, Flickr

Ever thought about going vegetarian, or maybe just cutting some of the meat out of your diet? There's no time like the present, especially now that the American Dietetic Association has changed its stance on going veg from tentative (good for adults, maybe not for kids) to full-fledged!

According to a recent article in the ADA Journal, the ADA's current position is that, as long as appropriate planning is involved, vegetarian and vegan diets "are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases." It goes on to endorse a plant-based diet for those in all stages of life, including infants, children, pregnant and lactating women and athletes.

That doesn't mean that vegetarianism doesn't present some challenges. While you certainly can get the appropriate nutrients from a vegetarian or vegan diet, it can be difficult to get as much Vitamin D and B12 as necessary. Whether you get it through food, like leafy greens and tofu, or supplements is up to you.

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With so much conflicting information about sunscreen, SPF and Vitamin D (oh my!), it's really difficult to sort out what's right for you. Should you wear a high SPF sunscreen every time you step outside? Are high SPFs just a marketing ploy? Or you should actually spend time outside without sunscreen because you're lacking Vitamin D? Will that give you skin cancer?

To clear things up, I talked to Dr. Leslie Baumann, who is both a professor and the director of cosmetic dermatology at the University of Miami (you can get some great information from her at The Skin Guru), and she had plenty to say about all of these questions.

I recently read that marathon runners are at greater risk for skin cancer because, for one, they're outside more often, and even if they always wear sunscreen, they're sweating and don't generally reapply as often as they should. Baumann said the trick to staying safe and sporty in the sun is to reapply every hour or after swimming. "They should pat the sweat away, not rub with a towel -- rubbing removes SPF."

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It's hard to believe right now, but soon, summer will be right in front of you. And since a few extra pounds might be right "behind" you, this is good news, because apparently, people are less likely to binge in the sunlight because they feel more self-conscious.

The slimming hormone serotonin plays a role too. It gets a boost from the sun, you see, and just so happens to suppress appetite. Another sunny bonus: The sun kicks in a dose of vitamin D -- and there's no doubt most of us are lacking in this D-partment.

Get ready to head for your sun chair, my friends. It might just get keep you trim. Don't forget your sunscreen, though, because weight loss and a little extra vitamin D are not so valuable if skin cancer comes along for the ride.

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Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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If you have a slice of delicious cake, would you think it's OK to chow down the whole cake in one sitting? Of course not. Common sense would tell you that a whole cake is just too much. Unfortunately, when it comes to health advice, not everybody uses common sense.

I recently wrote a post about the benefits vitamin D can have on heart health. That's only one of the perks of vitamin D that has been in the press lately. Now many people -- buying into the vitamin D kick hook, line and sinker -- are buying high-dosage vitamin D supplements from pharmacies and health food stores.

There is no science that says high doses of vitamin D are necessary. And why waste your money on a supplement when vitamin D is so readily available from other sources? Sunlight is your best source, but again, it's important to be reasonable. You don't want to spend too much time in the sun without the protection of sunblock, so a few short 10-15 minute walks outside each week will do. Vitamin D is also available in fortified foods such as milk, some cereals, and orange juice, and it's naturally found in salmon and other oil-rich fish.

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It's a well-known fact that vitamin D is important for bone health. But it's important for other reasons as well.

Low levels of vitamin D can increase the risk of heart-health issues, including heart attacks and strokes. While you do obtain some vitamin D through diet, the best source is sunlight. So now, while the evenings are short, it's important to make a concentrated effort to get some exposure to the sun.

Ten minutes of sun exposure is enough for people with light skin -- those with darker skin will need a little extra time. Try going for a walk during your lunch hour -- it's a perfect way to get your daily dose of sunlight while getting a little extra exercise as well.

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