Basal Evolution Challenge Week #13

My weekly challenge has been delayed a few days, apologies! I have been a little under the weather. I’m back in the game now!

I hope everyone had a wonderful Veteran’s Day. My utmost thanks and respect goes out to all the Veterans out there. Thank you, thank you, thank you for all you have done, given, and sacrificed.

The Basal Evolution Challenge for Week #13 is to get 20-30 minutes of sunshine each day. 

Especially during the winter, as the days are getting shorter, it is harder to get enough sunlight.

Most of us are going to work while the sun is rising, and coming home as it is setting (if not after it has already set!) Consequently, we are all getting less Vitamin D.

Why does this matter? Keep reading if interested.

What is a Vitamin? 

Something that must be received through diet since it cannot be naturally made, in large quantities, by an organism.

What is Vitamin D?

Technically, it is not a  ”vitamin”, as all mammals can produce Vitamin D from sunlight. That is why Vitamin D is also known as the “sunshine vitamin.”  There are two types; Vitamin D2 (made by plants) and Vitamin D3 (made by humans).

Vitamin D helps maintain normal blood levels of calcium and phosphorus.  Your body cannot absorb Ca as well without enough Vitamin D.

New research also shows that it might also prevent autoimmune diseases, decrease risks of certain cancers, improve your mood, help you sleep better, lower blood pressure, and reduce stroke risk.

The Journal of the National Cancer Institute recently wrote about the Sunshine Vitamin and the benefits beyond bone health.  The article can be found here.

Vitamin D is known to be a natural antibiotic and antiviral supplement to your immune system, to help it fight off colds.

Some believe this is why more colds and infections occur during the wintertime.

What are some foods rich in Vitamin D?

Not very many! Egg yolks (when the hens have had time in the sun!!), fatty fish (Salmon, Tuna, Mackrel), beef liver, cheese.

Only 20% of the RDV of Vitamin D is obtained from the foods we eat.

What is the best source of Vitamin D?

The sun! Your body naturally produced Vitamin D on its own. (For reasons known, sun exposure should be limited to about 30 minutes a day.) This is important to remember in the winter months (for those of us who live in colder climates).

How much Vitamin D and Calcium do I need per day? A generic chart is listed here.  Click here to estimate your RDI (using the DRI) based on your age, weight, height, etc.

I have recently been making it a point to spend 20-30 minutes of time outside, in the sun and I have actually started to look forward to that time during the day! I can feel my body soaking in all the warmth and welcoming all the healthy properties!

Again, your sun exposure should be limited if you have a history of skin cancer. (Keep in mind, in the north-eastern hemi, during the winter months, the sun is less intense).


Easy ways to incorporate getting “sunshine” into your day:

1. Run/walk in the morning

2. Eat your lunch outside

3. Run/walk before sunset

4. Eat your breakfast on the front patio or back porch

5. Eat your dinner on the front patio or back porch


Remember your two options for your evolution challenge:

A is the easiest. Pick and choose as you go. B is the path to the prize.

A) Read the post and put the suggested practice into action! Pick the ones you want to use and ignore the ones you don’t!

If you would like to participate for the “final prize” you will need to start racking up the points through your use of…

“likes. shares. posts” 

B) 1.”like” (+1) the “Basal Challenge” of the week on facebook to encourage others to try it as well.

2. “share” (+1) the “Basal Challenge” of the week on facebook to encourage others to try it as well.

3. post a picture (+1)  and a  few words (+1) about your “challenge” experience (on facebook). For example, if the challenge was to “cook more vegetables for dinner this week,” a picture of your dinner plate that has “more vegetables” and a brief summary would count as +2! Individually, a picture or a few words is +1 a piece. You CAN post multiple pictures and/or descriptions during the week (i.e. one weekly challenge can earn you more than 4 points if you post multiple pictures for one challenge. Be sure to relate each picture to the challenge in some way).

If you don’t want to post on facebook, an email with a few words about the challenge (to will be fine and count (+1), as well!

Option B confirms that you participated in the challenge and helps spread the news to others.

The person that likedshared, and posted the most challenges…and ultimately has the most points… will win “the prize!”

Cheers and happy evolving!


One thought on “Basal Evolution Challenge Week #13

  1. Pingback: Basal Evolution Challenge Week #18 | evolving into a cleaner lifestyle.

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