New Year resolutions

It's time again for New Years resolutions. What are you going to do differently this year to meet your goals? Here are some tips for setting and keeping your resolutions.

• Make your goals realistic. Is a 20 pound weight loss in 3 months realistic for you? Maybe, but are you making lifestyle changes to make it permanent? Make your goals reachable and you are more likely to keep them. After you reach the initial goal, you can set another one.
• Write it down. Tell others your goal and ask them to check up on you. Post your goals where you can see them everyday so you don't forget. If others are asking, you will be more accountable.
• Don't look for a quick fix. Most of our goals are to improve us over the long-term, not just in the next few months. If something sounds too easy or too good to be true, it probably is. Reaching your goal is hard work, don't look for the easy way out.
• Be prepared to change your ways. Once again, our goals help us improve in a permanent way. If you want to lose weight but aren't prepared to change your eating habits or physical activity habits, then you won't be successful. If you want to save more money but aren't prepared to watch your spending habits or cut back, you won't be successful.
• Be specific. When you write down your goal, make sure you specify when, where, how, why, etc. If you want to save more money, give yourself an amount to save each month or an amount to save by a particular date. What are some ways you plan to save or where are you cutting back? Give details.
• Keep a journal. Track your progress, setbacks, and other information. You can look back at this information to find trends when you made great progress or trends when you weren't successful.
• If you don't reach your goal, set a new one. Everyone has setbacks but don't let them make you give up completely. What can you do differently this time around to make sure you reach your goal?
• Enlist the help of others. Did a close friend lose weight by eating less and being more active? Ask them for tips. Find a professional who can give you more assistance.
• Reward yourself if you meet your goal or choose small rewards when you make small progress toward the goal. It can be something simple, but make it similar to your goal.
  
• If you don't want to set a goal of one of the more common resolutions (weight loss, saving money, etc) then pick an area of your life that could use improvement. Everyone has one area where they can improve. Can you be a more effective leader? Spend more time with your children? Develop a better relationship with your neighbors? Think of something you want to improve personally or professionally.
  

Spiritual wellness

Spiritual wellness is not just about going to church or practicing religion. Spiritual wellness is a personal matter involving values, beliefs, and a purpose in life. Having compassion, capacity for love and forgiveness, joy, peace, and fulfillment also define spiritual wellness.

The demands of the world, especially during the holiday season, can mean that people forget to take time out of their busy schedules and reconnect with the important things in life. The holidays can also bring about sorrow or loneliness. Here are some things to try to get back on track with your spiritual wellness this season.

1. If you are feeling stressed, pause for a minute and take 5 deep breaths. Clear your mind of those stressors during those deep breaths.

2. Stop for a minute and think about a few things that you are grateful for in your life.

3. Remember and bring forth to the front of your mind your beliefs during the holiday season.

4. Take some time to look at the beauty of the holidays - lights, decorations, or music.

5. Give to someone else. Even if it's not much, the return on giving is invaluable.

6. Think about some things you really enjoy doing this time of year. If possible, do as many of those as you can!

7. Play in the snow. Be silly, build a snowman, or throw snowballs. The simple act of playing and laughing can help with stress.

8. Express appreciation to others. A kind word or note goes a very long way. You may think the person already knows, but they may not.

9. Live in the moment. Try to fully experience joy, fulfillment, and happiness this time of year. Too often, we get caught up in thinking about later or tomorrow. Enjoy yourself at this moment.

10. Remember your joyful memories of the holidays and share these with others.

11. Slow down and listen. Peace and joy can be found when you just listen to the simple things.

Holiday food safety

Here are some things to remember about food safety for the holiday season. Keep these things in mind during parties, dinners, or other events.

1. Don't leave food out at room temperature for more than 2 hours. Once the food reaches a temperature between 40 and 140 degrees F (the danger zone), bacteria is growing more rapidly on that food. It can be unsafe to eat and may cause food borne illness if it has remained that temperature for over 2 hours. If you have people eating at different times or snacking throughout a party, either keep the food on ice, keep it hot, or just keep a small amount out and refill as necessary.
2. Don't thaw meats on the counter top or in an empty sink. You either need to plan ahead to thaw food in the fridge, use the microwave if you will immediately cook the food, or fill a sink with cool water and submerge the meat (you must change the water every 30 minutes to keep it cool).
3. After eating, store leftovers in proper containers and put into the fridge or freeze right away. Remember the 2-hour rule for leftovers too.
   
4. If you cook a big pot of chili, soup, or something similar, repackage the leftovers into smaller containers and put into fridge or freeze. Don't put the entire pot into the fridge, it may not cool properly and quickly enough. It may remain in the danger zone for too long.
5. Wash your hands, sinks, counter tops, and utensils properly. If you are cooking with raw meat, be careful not to cross-contaminate other foods, the sink, or cutting boards.
6. If you go out to dinner and get a to-go box, get it into the fridge within 2 hours. If you plan to do some shopping or go to a movie, the food will not be safe to eat if it has been more than 2 hours.
   
7. Use a meat thermometer to make sure foods reach the right temperature. Use one to check hot items on a buffet (should be at least 140 degrees F) or to check to see if you meats are done. Leftovers should be reheated to 165 degrees F. The innermost temperature of turkey should reach 165 degrees F. For more internal temperature, read this guide from the USDA
8. When in doubt, throw it out! It's better to be on the safe side rather than risk someone getting sick.
9. Don't pack the fridge too full. Air needs to circulate around foods to keep them the right temperature. Clean out your fridge often for leftovers and before a big dinner.
   
10. When you have other food safety questions, use the USDA as a resource. Their facts sheets on food safety are available here.
    

Refrigerator food safety

A refrigerator is a necessary piece of equipment for food safety in the kitchen. We may not realize the importance of our refrigerator until we lose power or are without one. Here are some ideas for keeping your foods safe in the refrigerator.

The temperature of your refrigerator should be at or below 40 degrees F. Bacteria grow most rapidly at temperatures of 40 to 140 degrees F. Refrigeration slows but does not stop bacteria growth. You can use the built-in thermometer or a separate appliance refrigerator to measure the temperature.

If you lose power, you will need to check the temperature of your refrigerator to see if the foods are still safe to eat. If they are still at 40 degrees F, they are safe. If they have been above 40 degrees F for more than 2 hours, a lot of the foods will need to be thrown away. Some things may not need to be thrown away, such as butter, oil-based salad dressing, peanut butter, hard cheese (not shredded, it must be thrown away), Parmesan cheese, fruit juice, canned fruit, jelly, ketchup, mustand, BBQ sauce, and some others. Mayonnaise must be thrown away if it has been above 50 degrees F for more than 8 hours.

Food in large pots should be divided up into smaller portions then stored in the refrigerator. It will cool faster in smaller portions and have less bacteria than a large portion. This will lessen the chance for food-borne illness when this food is eaten.

Raw meats should not be stored above other foods, in case they drip juice and contaminate those foods. Keep them separate from fresh fruits and vegetables too. Eggs or other dairy products that need to stay colder should not be stored in the door. The temperature of the door can vary each time the door is opened.

Try to clean out your refrigerator once a week to keep it clean of spoiled foods. A box of baking soda can help eliminate odors. Equal parts vinegar and water can be used to clean up any spoiled food, as can baking soda and water.

For food storage times, check out this Fact Sheet from the USDA.

Exercise Motivation

Do you need some extra motivation to stay active this time of year? It can be tough to stay active during the busy winter months, but here are some tips to keep you physically active year-round.

1. Even if the weather is too cold to go for a walk or do activity outdoors, then bring it indoors. Do an exercise DVD, turn on some music and dance, or use a fitness facility during the winter.

2. Schedule your physical activity on your calendar just as you would a doctor's appointment. Write it down with the time so you are more accountable.

3. Find an exercise buddy. You will both keep each other accountable and can enjoy some social time as well.

4. If you can't find the time in your day to be active, make sure you add in activity when you can. Park further away at the grocery store, walk an extra lap or two around the mall or store, and make sure you take the stairs instead of the elevator. You can also pace while talking on the phone, do toe raises while brushing your teeth, or walk and talk at the same time with a co-worker.

5. Try to do some exercise even if you feel tired. Just try for 5 or 10 minutes and if you still feel really tired, then you can stop. Chances are, you will feel more energized and keep going.

6. If you are ill or sick, it may be best to take some time off from exercise. However, physical activity can help prevent illnesses, so stay active to stay well this year.

7. Watch 30 minutes less television a few times a week and use this time for physical activity.

8. Set a goal for yourself to meet in late winter or early spring. Do you want to complete your first 5k (3.1 miles)? There are lots of those to choose from in the spring and you can walk or jog. Do you want to walk 2 miles in 30 minutes, without stopping? Choose a date to meet this goal. How about learning a new physical activity, such as aerobic dance, pilates, or yoga before the spring? Check out the availability in your area.

9. If you are going to make a New Year's Resolution to be more active, why not start it now? Try to make it last more than a few weeks or a month. Physical activity should become a habit in your daily life, not just something you do for a few weeks and then stop.

10. Buy some new athletic shoes, new workout gear, or an Ipod or music player. Something new, even if it's something small, can get your motivation level up. Or, put an amount of money into an envelope every time you exercise and save that money up for something special.

Thanksgiving food questions

Alice Henneman from University of Nebraska-Lincoln has developed a webpage with answers to all of your Thanksgiving food questions.

There are tips and information on this site to help you prepare a turkey using different methods, carve a turkey, stuffing, desserts, recipes for leftover turkey and how to travel with foods. There is also food safety information, safe thawing information, and kids activities for the holiday.

Click here for the webpage.

Enjoy your Thanksgiving!

Healthy holiday eating

Here is a new youtube video with some tips to eat healthier during the holiday season.



The youtube link is http://www.youtube.com/watch?v=PpKZNLbwSZ0 if you want to forward the video to anyone else who may be interested.

Thank you to those who have given me recipes or recipe advice to use in this video!

Next week's blog will be posted on Monday and will include a weblink with answers to all those Thanksgiving food questions you may have. Check back Monday for that!

Did you know?

Did you know that the body needs certain amounts of fat to function properly? Most people think of fats are being a bad guy and is related to heart disease, cholesterol levels, and other diseases.

Actually, fats are a necessary part of our healthy eating plan. Fats help cushion organs, help keep us insulated, and help transport and store certain vitamins. In babies and young children, fat is necessary for growth and brain development.

It's important to focus on what fats you are eating. There are differences among the different types of fat that we consume. You should be replacing heart-healthy good fats for the bad or unhealthy fats. Here are the different types of fat and how much we should be eating of each of these.

Total fat listed on a food label will include all the fats in that food. Saturated and trans fat will be listed and counted in that total. Unsaturated fats (polyunsaturated and monounsaturated) may or may not be listed, but they will be counted in the total even if they are not listed. If the saturated fats and trans fat do not add up to the total fat grams and unsaturated fats are not listed, they will account for that difference in the total. For instance, if you look at the food label for peanuts, you will see the total fat grams listed, but most of it will be unsaturated.

Saturated fats are solid at room temperature and found mostly in animal-based foods. Meat, poultry, butter, whole milk, and other whole milk products are the biggest sources. Fried foods or other foods that have coconut, palm, or palm kernel oil also have saturated fats, so look for these in your ingredient list. Saturated fats raise total cholesterol as well as LDL (bad) cholesterol, so we should limit these to no more than 10% of our total calories, or 20 grams daily for a 2,000 calorie diet daily.

Trans fats or hydrogenated fats are found in fried foods and bakery items, muffins, cookies, and crackers (they help increase the shelf life). There are some naturally-occuring in animal products, but those are not thought to be as bad as the ones in fried foods and bakery foods. Trans fats raise total cholesterol and LDL (bad) cholesterol and they may even lower good (HDL) cholesterol. Current recommendations are that we get none or very little trans fat in our eating plans. No more than a few grams a day is recommended. Read the food label and ingredient list to make sure you are not getting much trans or hydrogenated fat.

Polyunsaturated fats are liquid at room temperature and are considered heart-healthy. Vegetable oils (corn, sunflower, soybean, and sesame) are sources of polyunsaturated fats. They help lower total cholesterol, as well as bad (LDL) cholesterol.

Omega-3 fatty acids are a type of polyunsaturated fat that are especially healthy for the heart. EPA and DHA are the two that are found in fish. They help reduce clotting in the arteries and keep the arteries elastic. They also lower triglycerides and total cholesterol. ALA is an omega-3 that is found in plant foods, such as walnuts and flaxseed.

Monounsaturated fats are also liquid at room temperature and are considered heart-healthy too. Canola and olive oil are sources of monounsaturated fats. They lower total cholesterol, bad (LDL) cholesterol, and may even raise good (HDL) cholesterol.

It's important to replace saturated and trans fat with the heart-healthy fats. If you just add heart-healthy fats to your diet, you are just making your diet higher in fat, which is not the best thing. Read your food labels to see what types of fats you are getting.

Stay healthy the rest of 2010

Between now and early spring, many people come down with the flu, colds, or other illnesses. Here are some ways to stay healthy and well during this time of year.

1. Wash your hands often. Wash your hands after you use the restroom, before you handle food or before you eat, when you are around sick people, after grocery shopping or shopping at a mall (think about everything you touched while there), or any other time you have touched objects that many others may touch. Use hot, soapy water and wash for 20 seconds.

2. Be physically active. Go for a daily walk, ride a bike, rake leaves, wash your car, or play outside with the family.

3. Eat plenty of fruits and vegetables. These foods have a variety of vitamins, minerals, and antioxidants for good health.

4. Get enough sleep. If you are drowsy during the day, try getting more sleep. Sleep allows your body and mind to rest.

5. Cough into a tissue or into your elbow. If you cough into the air or into your hand, you are spreading germs to others.

6. Drink water as your primary drink. Water prevents dehydration and is necessary for many essential body functions.

7. Eat breakfast. Your body needs fuel to stay energized throughout the day so start with a good breakfast. If you aren't very hungry, even a small piece of fruit and yogurt can work.

8. Quit smoking or using tobacco if you do. The health benefits to quitting happen very quickly and are numerous.

9. If you are sick, stay away from others. Continue to wash your hands and clean any surfaces you touch.

10. Manage stress and think positive. A good attitude goes a long way in keeping us healthy. Use stress management techniques that work for you to keep your immune system in tip-top shape.

Setting simple goal to improve your wellness

Many of us are goal-oriented in our lives, but most of our goal setting related to healthy habits starts January 1st. Why not start working on improving your health right now? The holidays can make this a bit of a challenge, but it's never too late to improve your health. Start simple and work from there.

Think about one simple thing you can do to live a healthier life. Here are some ideas:
-get 1 more hour of sleep per night
-eat 1 more cup of vegetables once a week
-eat 1 more fruit once a week
-leave some food on your plate at one meal
-do 30 more minutes of physical activity once a week
-take time once a week to stop and take 5 deep breaths
-spend 1 hour of quality family time together each week
-spend 1 hour on a hobby of your choice once a week

Your overall goal may be to eat healthier or to do more physical activity, but you have to start somewhere. Once you meet a small goal, then you can work toward a larger or more long-term goal. The idea is to start somewhere with something simple!

Stress management for the holidays

Here is the first youtube video that I've made for our fall wellness activities. You can watch, or even just listen, when you have a chance. If you have other topic ideas that can be covered in about 5 minutes, please let me know. You can either watch it below or if you want the direct link, it's:
http://www.youtube.com/watch?v=RxrA_wnoXVI.

Fish and fish oil

For our fall wellness activities, I will be doing a series of short (about 5 minute) youtube videos with information about healthy holiday eating, managing stress, etc. Stay tuned for those!

Omega 3s are a type of polyunsaturated oil that helps especially with heart health. Omega 3s help prevent arrhythmias (irregular heartbeat that may cause sudden death). They also help lower triglycerides, lower blood pressure, and slow the rate that plaque accumulates in arteries.

The American Heart Association recommends for those without coronary heart disease to eat at least 2 servings (3.5 ounces) of fish per week to get omega 3s for health. This be be a variety of fish, including oily fish, either baked or grilled, not fried. Those with coronary heart disease or high triglycerides may also benefit from a supplement, in addition to eating fish. Talk to your physician about this.

Some fish are higher in mercury, so women who are pregnant, breastfeeding, or young children should not eat shark, swordfish, tilefish, or king mackerel. They are higher on the food chain and usually live longer, which is why they are high in mercury. Those groups should also limit their intake of fish to no more than 12 ounces of fish weekly, including tuna. The benefits of eating fish for other groups far outweigh any potential risks as long as a variety of different types of fish is being eaten.

For more information on fish from the American Heart Association, click this link.

Take a deep breath

Are you feeling especially stressed lately? Do you have 100 things on your mind at one time? Do you feel like you are fighting to just stay above water?

If so, take a minute to clear your mind. Set a timer for a minimum of 60 seconds, close your eyes, and take some deep breaths. Focus on your breathing and if other thoughts come into your head, just push them out and re-focus on your breathing. Breathe and inhale deeply, then slowly exhale.

If you have more time for deep breathing, click on this link for the Mindfulness Practice Center at MU for some guided deep breathing, relaxation, and mindfulness resources.

How do you feel afterward?

Physical activity guidelines

We all probably remember the old recommendations from the Surgeon General regarding physical activity - 30 minutes daily, most days of the week. In 2008, the most recent physical activity guidelines were released by the U.S. Department of Health and Senior Services.

2008 physical activity guidelines

Children - ages 6 to 17

• Should accumulate 1 hour or more of physical activity daily.
• Most of that 1 hour should be moderate or vigorous intensity.
  
• As part of that 1 hour or more daily, at least 3 days a week should be vigorous activity.
• Muscle strengthening should be done 3 days per week.
• Children's bodies are designed to play and that's how they should get most activity.
• Children with disabilities should be as active as they are able and avoid inactivity. Parents or caregivers should work with health care providers to determine what is appropriate.
  

Adults - age 18 to 64

• Should accumulate 2 hours and 30 minutes (150 minutes) of moderate aerobic physical activity weekly or 1 hour and 15 minutes (75 minutes) of vigorous aerobic physical activity weekly or an equivalent combination.
• Aerobic activity should be performed in no less than 10 minutes increments, spread throughout the week.
• Increasing that amount can lead to additional health benefits.
• Muscle strengthening activities should be done 2 or more times a week.
• Adults with disabilities should be as active as their abilities allow and avoid inactivity.
• If you are currently inactive, any activity is better than none. Start slowly and work up to the recommendations.
  

Older adults - age 65 and up

• Should follow the adult recommendations.
• If not possible because of limiting or chronic conditions, older adults should be as physically active as possible.
• Avoid inactivity.
• Should do exercises that improve or maintain balance if at risk for falling.
  

Pregnant women

• Follow adult recommendations for moderate physical activity
• If already doing vigorous activity or high amount of activity, can continue as long as their condition remains unchanged
• Talk to health care provider for specific recommendations

Moderate intensity activities are those where your breathing rate and heart rate are raised somewhat and you can talk but it's not as easy as when you are sitting. You wouldn't be able to sing at this intensity. Walking is a moderate intensity activity for most.

Vigorous intensity activities are those where your breathing rate and heart rate are elevated considerably and you would not be able to say more than a few words without stopping for breath. Jogging is a vigorous intensity activity for most.

For more information about the 2008 physical activity guidelines, click this link.

The six nutrients

Today's blog will cover the six nutrients. Three of these nutrients provide calories for the body, whereas three do not. Eating a variety of foods to provide all these nutrients is important because they each have different functions in the body.

Carbohydrates (carbs) do provide energy and calories to the body. Carbohydrates are found in fruits, vegetables (corn, potatoes, peas), milk products (cheese is low in carbs), beans, and grains. Meat, some vegetables, and cheese have very little or no carbohydrates. Carbs are the body's main energy source. Carbs are broken down into glucose, otherwise known as blood sugar. Insulin helps the glucose enter cells where it is used for energy. Some glucose also gets stored and may turn to body fat if not used for energy needs. A minimum of 25% of your calories should come from carbs, but a good range for most is 45 - 65% of total calories. The focus of your carbs should be from whole grains, fruits, vegetables, beans, and low-fat milk products, not from sugars.

Fats are needed to insulate the body, protect vital organs, and to store and transport some of the fat-soluble vitamins (A, D, E, K). Fat is also a rich source of energy. Fats are not all the same, saturated fats and trans fat are more harmful than the heart-healthy oils, like monounsaturated and polyunsaturated oils. Fat should be about 20 to 35% of your total calories intake, with no more than 10% of the total calories coming from saturated fat and little to none from trans fat.

Protein help build, repair, and maintain body tissues. If carbs and fats are in short supply, protein can be used for energy. But, when used for energy, proteins cannot be used to help maintain body tissues. Protein is found mostly in meats, beans, nuts, and milk products. Some grains have a little bit of protein. Protein should constitute about 10 - 35% of total calories.

Water is the most essential nutrient. The body cannot function without a constant source of water and dehydration can lead to death if someone is without water for a few days. Water regulates body processes, help control body temperature, carries nutrients to the cells, and moves wastes out of the body. You lose about 10 cups of water daily through sweat, breathing, and going to the bathroom. Adults need anywhere from 8 to 12 cups of water daily to replace this from all sources of water (drinks and food). Water does not provide energy or calories to the body.

Vitamins are used for many different body processes, such as promoting healthy vision, blood clotting, helping keep bones and teeth strong, antioxidants, and energy functions. Each vitamin plays a specific role and cannot replace each other. Vitamins alone do not provide calories or energy to the body (although they do help release or use energy from the foods we eat).

Minerals are similar to vitamins for their roles in many different processes. They help with carrying oxygen in red blood cells, bone building, fluid balance, heart and muscle contraction, growth and development, healing wounds, energy production and metabolism. Minerals have different functions and similar to vitamins, cannot replace each other. Minerals alone do not provide calories or energy to the body (although they do help release or use energy from the foods we eat).

Information is from the Complete Food and Nutrition Guide, American Dietetics Association.

Fiber

Fiber is a nutrient that falls into the carbohydrate category. Usually carbohydrates are used for energy, but fiber is a little different because your body doesn't digest or absorb it, instead it is eliminated. Fiber doesn't contribute calories to your eating plan.

Fiber is naturally found in plant foods to give them their shape. There are 2 types of fiber: soluble and insoluble. They are different because soluble fiber dissolves in water, whereas insoluble doesn't dissolve in water.

Soluble fiber is found in dried beans, oats, fruits, flaxseed, vegetables, or other whole grains. It is more gummy in nature and helps lower cholesterol levels.

Insoluble fiber is the "roughage" found in wheat and oat bran, flaxseed, whole-wheat foods, vegetables, skins of fruits and root vegetables. It helps move waste through the intestinal tract. Insoluble fiber promotes regularity and prevents constipation.

Most foods are a mixture of soluble and insoluble fiber. Whole grains, legumes, fruits, and vegetables (especially with the peel) are the best sources of fiber.

Men up to age 50 need 38 grams of fiber daily. Women that age need 25 grams daily. Ages 51 and up need 30 grams daily for men and 21 grams daily for women.

If you are upping your intake of fiber, do so slowly and drink plenty of water. Too much fiber can cause digestive upset, gas, or bloating, and prevent absorption of certain vitamins and minerals (zinc, iron, magnesium, and calcium).

To get more fiber in your healthy eating habits, try these tips:

• Read the food label to determine the amount of fiber. The food label will give the exact amount of fiber, but you can also quickly view the label lingo too. A food that lists "high fiber" must have as least 5 grams of fiber per serving. A "good source" of fiber has between 2.5 and 4.9 grams of fiber per serving.
  
• Eat beans a few times a week. They are inexpensive and very versatile.
  
• Switch to more whole grains. Look for the word "whole" as the first ingredient to indicate a whole-grain food. Try brown rice, whole wheat pasta, or whole wheat breads.
  
• Eat more fruits and vegetables and leave the skin or peel on if possible.
• Choose whole fruit more often than fruit juice.
• Try oats and whole grain cereal for breakfast.
• Substitute higher fiber foods in your cooking. Use up to half whole wheat flour for white flour in recipes. Add oats or flaxseed, or fruits or vegetables with the skin to your recipes.

Information is from the Complete Food and Nutrition Guide, American Dietetic Association.

A deeper look into calcium

Calcium is the most abundant mineral in the body. For a 130 pound adult, almost 3 pounds or 1,200 grams of the body is calcium.

About 99% of the calcium in your body is in the bones. The only 1% has very important functions in the cells, for muscle contraction, and heartbeat. If you don't eat enough calcium or if the body doesn't absorb it, your body may withdraw calcium from the bones for the other body functions.

Vitamin D works with calcium to help absorb and deposit it in bones and teeth to make them stronger. The most important bone-building years are in the adolescent and teenage years. After about age 30, the bones start to lose the minerals that give them strength. After that, you can only slow the bone loss that comes with aging.

To continue to keep strong bones throughout life, use these tips:

• Consume adequate calcium and vitamin D at every age. Current recommendations from the milk group is 3 cups a day for most people. Calcium gets deposited and withdrawn daily from your bones, like money from a bank. Make regular calcium and vitamin D deposits for your bone bank.
• Participate regularly in weight-bearing activities such as walking and strength training.
• Avoid smoking and excessive alcohol intake, these interfere with bone health.
• Be careful with diet plans to limit dairy. If calories or fat are a concern, choose low-fat or fat free dairy products to continue to get enough calcium.
• If you take a calcium supplement, use it to fill a calcium gap, not to replace calcium-rich foods.
  
• Read the food label to see how calcium you are getting in the foods you eat. The %Daily Value should add up to 100% for all the foods you eat that day.
  

Information is from the Complete Food and Nutrition Guide, American Dietetic Association.

Looking deeper into iron

The next few blogs will go into a deeper discussion of some of the nutrients that we focused on this summer. Today we will talk more about iron.

Iron is a mineral that is important for carrying oxygen in the hemoglobin of red blood cells. If you don't get enough iron, you may feel weak or tired, because the red blood cells can't carry as much oxygen. Iron also helps protect against infection, changes beta carotene into vitamin A, helps produce collagen, and helps make other proteins.

For a refresher on iron, refer back to this blog entry.

Iron comes from animal foods and plant foods. Iron from animal foods is called heme iron and is better absorbed than the iron from plant foods, called nonheme iron.

Liver, sirloin, ground beef, chicken, pork, salmon, and other meats are good sources of heme iron. Breakfast cereal, pumpkins seeds, soybean nuts, spinach, eggs, bran, beans, and enriched grains are good sources of nonheme iron.

Some nutrients interfere with iron absorption. Oxalic acid in spinach and chocolate, phytic acid in wheat bran and legumes, tannins in tea and coffee, and polyphenols in coffee are thought to inhibit iron absorption.

There are ways to enhance or overcome those inhibitors and to help the body better absorb the iron from nonheme sources. One way is to pair heme iron sources with nonheme iron sources or with the inhibitors. Another way is to consume foods with vitamin C (such as citrus fruits, bell peppers, or broccoli) with nonheme sources or the inhibitors also help. Vitamin C and heme iron sources will help the body better absorb nonheme iron and overcome the iron inhibitors.

Here are some examples that will help your body absorb the most iron possible:

• Try sirloin strips or grilled chicken on your spinach salad with green peppers.
• Add strawberries to your oatmeal.
• Eat peanut butter on whole wheat bread with a glass of orange juice.
• If you drink coffee or tea with your meals, eat some type of meat or vitamin C food. If not, try to drink tea in between meals instead of during.
• Eat salmon with a side of brown rice and broccoli.
• Cook in an iron skillet.

Information is from Complete Food and Nutrition Guide, American Dietetics Association.

Prebiotics and probiotics

Prebiotics and probiotics are other phytonutrients that help promote healthy bacteria in your intestines and may help improve other areas of health.

Prebiotics stimulate or help activate bacteria growth that are already in your colon. Fiber, starches, and sugar alcohols may work as prebiotics. They may also help improve calcium absorption. You will find prebiotics in whole grains, onions, some fruits, garlic, honey, leeks, and other prebiotic-fortified foods and beverages.

Probiotics are the actual live cultures, or bacteria themselves. They help reintroduce or change bacteria in the intestines. Lactic acid bacteria, lactobacilli (L. acidophilus), or bifidobacteria are some examples. The live cultures in yogurt and other fermented dairy foods have probiotic properties.

Probiotics may not only help keep the good bacteria in your intestines, but they may also help keep your immune system healthy. They may also help shorten the duration of diarrhea, reduce symptoms of lactose intolerance, decrease risk for some types of cancer, prevent some allergy symptoms, and help reduce symptoms of irritable bowel syndrome.

Eating yogurt or other fermented dairy foods are one way to get these probiotics, but you can also take a supplement, such as acidophilus.

Information is from the Complete Food and Nutrition Guide, American Dietetics Association.

Flavonoids

Phytonutrients are plant substances that are thought to have an added boost to health. Flavonoids are a class of phytonutrients that have been grouped together for their similarities. Here are some of the flavonoids.

Flavonoids

Anthocyanidins are an antioxidant that helps neutralize free radicals that damage cells. They also contribute to brain function and health immune function. You will find anthocyanidins in berries (blueberries, blackberries, cranberries, strawberries), cherries, kiwi, plums, red grapes, red cabbage and in the skin of eggplants.

Flavanols may contribute to maintaining heart health. You will find them in apples, chocolate, cocoa, grapes, tea (black, oolong, or green) and wine.

Flavanones and another flavonol (quercetin) also neutralize free radicals that may damage cells and helps bolster antioxidant defenses in cells. You will find flavanones in citrus fruits and quercetin in apples, broccoli, onions, and tea.

Proanthocyanidins may contribute to heart health and urinary tract health. You will find them in apples, cinnamon, cocoa, cranberries, grapes, peanuts, strawberries, and wine.

Resveratrol helps bolster antioxidant defenses in cells and may contribute to heart health. Red grapes, red grape juice, red wine, and peanuts have resveratrol.

Information is from Complete Food and Nutrition Guide, American Dietetics Association.

Carotenoids

The next few blogs will cover some of the phytonutrients. The prefix "phyto" means plant, so these are substances found in plant foods that protect the plant and gives it color, flavor, and texture. Phytonutrients are grouped together according to their characteristics, so today's blog will cover the carotenoids.

Carotenoids

Beta carotene is an antioxidant that helps neutralize free radicals that may damage cells and helps with defenses in cells. You will find beta carotene is yellow/orange fruits and vegetables such as canteloupe, apricots, papayas, carrots, pumpkins, and sweet potatoes. Green vegetables such as broccoli, spinach, and kale also have beta carotene. The body turns beta carotene into vitamin A in the body.

Lutein helps contribute to health vision and is found in green vegetables such as spinach, kale, romaine lettuce, broccoli, and Brussels sprouts. You will also find lutein in eggs yolks and kiwi.

Lycopene may help reduce risk of prostate cancer and have a role in heart health. Lycopene is found in red fruits and vegetables, such as tomatoes, processed tomato products, pink grapefruit, and watermelon. The red pigment in red peppers is not from lycopene. Processed tomato products or those that have been cooked, such as tomato sauce, tomato paste, etc, have higher concentrations of lycopene than fresh tomatoes. Processing enhances the body's ability to use the lycopene.

Zeaxanthin may also contribute to healthy vision. You will find this phytonutrient in corn, spinach, winter squash, green vegetables, citrus fruits, and eggs.

Most fruits and vegetables have many phytonutrients in them, so eating a variety of fruits and vegetables daily helps contribute to our overall health and wellness.

Next week's blog will cover the flavonoids.

(Information is from Complete Food and Nutrition Guide, American Dietetic Association.)

Vitamin C and zinc

Today is our last blog about vitamins and minerals, so please let me know if you have other topics of interest.

Vitamin C

Vitamin C is a water-soluble vitamin that has the following functions in the body:

• helps produce collagen (connective tissue)
• keeps capillary walls and blood vessels firm and prevents bruising
• helps the body absorb iron and folate from plant foods
• keeps gums healthy
• helps heal cuts and wounds
• protects from infection by stimulating antibodies and boosting immunity
• an antioxidant to prevent cell damage

Because vitamin C is water-soluble, it cannot be stored in the body and must be consumed daily.

A deficiency in vitamin C leads to scurvy, which causes loose teeth, bleeding, swollen gums, and can delay healing of wounds. Scurvy is rare in the U.S. because of the abundance of vitamin C. Your body gets rid of excessive amounts of vitamin C, but very large doses can cause kidney stones or diarrhea. The Tolerable Level Upper Intake (UL) is 2,000 mg for adults and 1,800 mg for teens.

The Recommended Daily Allowances (RDAs) for vitamin C are:
Teen males - 75 mg
Teen females - 65 mg
Adult males - 90 mg
Adult females - 75 mg
Pregnancy - 80 to 85 mg
Breastfeeding- 115 to 120 mg
Those who smoke - an extra 35 mg daily to counteract the oxidative damage from nicotine.
For the other RDAs, click here and scroll about 1/4 of the way down.

Vitamin C comes from many plant sources, including citrus fruits like oranges, grapefruits, and tangerines. Many other fruits and vegetables, like berries, melons, peppers, dark green leafy vegetables, potatoes, and tomatoes are have vitamin C. A 6 ounce cup of orange juice provides between 60 to 90 mg of vitamin C. For other food sources and the amounts of those, click here and scroll about 3/4 of the way down.

Zinc

Zinc is essential for cell reproduction, tissue growth and repair. Zinc is also associated with many enzymes and helps your body use carbohydrates, protein, and fat.

A deficiency of zinc during childhood can impair growth and during pregnancy can cause birth defects. Appetite loss, skin changes, and reduced resistance to infections can also occur from a deficiency.

Too much zinc can impair copper absorption and other harmful effects. The Tolerable Upper Level Intake (UL) is 34 mg for teens and 40 mg for adults.

The Recommended Daily Allowances (RDAs) are:
Males age 14 and up: 11 mg
Teen females: 9 mg
Adult females: 8 mg
Pregnancy: 13 mg (teens) and 11 mg (adults)
Breastfeeding: 14 mg (teens) and 12 mg (adults)
For other RDAs, click here and scroll about 1/3 of the way down.

Zinc is found in animal foods, such as meat, seafood, and liver. Nuts and legumes also have zinc. Eggs, cheese, and milk have smaller amounts. Whole grain foods also contain zinc, but in a form that is less available to the body. For other foods and the amount of zinc they contain, click here and scroll about 3/4 of the way down.

Information is from the Complete Food and Nutrition Guide, American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.

Pantothenic acid and selenium

Pantothenic acid

This B-complex vitamin helps your body cells produce energy and helps metabolize proteins, fats, and carbohydrates from food.

There's rarely a problem with a deficiency or an excessive amount in people who eat a healthy and varied diet.

The Adequate Intakes (AIs) are:
Teens and adults - 5 mg
Pregnancy - 6 mg
Breastfeeding - 7 mg
For the other AIs, click this link and scroll about 1/3 of the way down.

Pantothenic acid is found in a wide variety of foods, including meat, fish, legumes, milk, some whole grains, and some vegetables. For other sources and the amounts of pantothenic acid in foods, click here and scroll about 2/3 of the way down.

Selenium

This mineral works with vitamin E as an antioxidant to help protect cells from damage that can lead to other chronic health conditions. Selenium also helps with cell growth and boosts immune function.

Signs of a deficiency of selenium are not well known, but may affect the heart muscle. A normal diet will not lead to an excess amount, but high levels from supplements can be harmful. The Tolerable Upper Level Intake (UL) is 400 mg for ages 14 and up.

The Recommended Daily Allowances (RDAs) are:
Age 14 and up - 55 micrograms (mcg)
Pregnancy - 55 mcg
Breastfeeding - 70 mcg
For the other RDAs, click this link and scroll about 1/3 of the way down.

Seafood and organ meats are the highest sources of selenium. Other meats as well as grains are also good sources. There is a wide variation in the amount of selenium in grains and seeds because the amount depends on the selenium content of the soil. Fruits and vegetables are not good sources. For other sources and the amounts, click here and scroll about 2/3 of the way down.

Biotin and molybdenum

Biotin

This B-complex vitamin helps produce energy in the cells and helps metabolize proteins, fats, and carbohydrates from food.

A deficiency is rare in those who eat a healthy diet because the body also produces biotin from bacteria in the intestines. Excessive amounts are also uncommon.

The Adequate Intake (AI) is 30 micrograms (mcg) for adult males and females, including pregnant women. The AI is 35 mcg for those who are breastfeeding. For other AI levels, click on this link and scroll about halfway down.

Biotin is found a variety of foods - including eggs, liver, breads, and cereals. For other foods that contain biotin and the amounts, click here and scroll about 2/3 down.

Molybdenum

This mineral works with riboflavin to use iron for red blood cells and is part of many body enzymes.

A deficiency is uncommon with normal eating. An excessive amount is also uncommon.

The Recommended Daily Allowances (RDAs) for molybdenum are:
Age 14 to 18 - 43 micrograms (mcg) daily
Adults - 45 mcg
Pregnancy/breastfeeding - 50 mcg
For other RDAs, click here and scroll about halfway down.

The amount of molybdenum in foods varies widely, so little is known about the actual amounts in foods. Legumes, such as beans and peas, are the best sources. Grains and nuts are also good sources. Fruits, vegetables, and animal sources are low in molybdenum. For more about the sources, click here and scroll about 3/4 of the way down.

Information is from the Complete Food and Nutrition Guide, American Dietetics Association and weblinks are from the Linus Pauling Institute, Oregon State University.

Vitamin B12 and manganese

Vitamin B12

Vitamin B12 is a B-complex vitamin that works with folate to make red blood cells to carry oxygen throughout the body. Vitamin B12 is also involved with many body chemicals and occurs in every body cell. This vitamin also helps your body use fatty acids and some amino acids.

A deficiency in vitamin B12 may cause anemia, fatigue, nerve damage, or sensitive skin. If extra folic acid is taken to treat or prevent anemia, this deficiency can be masked. Some individuals cannot absorb vitamin B12 because they are missing a chemical in their stomach lining, but injections can help treat this.

Strict vegetarians and infants of vegan mothers are at risk for developing a vitamin B12 deficiency. Older adults are also at risk for vitamin B12 deficiency because it isn't absorbed as well as we age. The Dietary Guidelines advises that people over 50 should consume vitamin B12 supplements or from fortified foods. Synthetic B12 from supplements or fortified foods is better absorbed than natural B12 in those individuals.

There are no symptoms from excess amounts of vitamin B12, but extra vitamin B12 to boost energy has no scientific basis.

The Recommended Daily Allowance (RDA) for adults is 2.4 micrograms (mcg) daily. For pregnant women, the RDA is 2.6 mcg daily and is 2.8 mcg daily for those who are breastfeeding. For the other RDA's, click here and scroll about halfway down.

Vitamin B12 comes from animal products, which is why vegetarians and vegans may need a supplement or to include more fortified foods. Fish, meat, poultry, eggs, milk, and other dairy are the best sources. Cereal is one example of a food that has been fortified with vitamin B12. For the sources and the amount of vitamin B12 they contain, click here and scroll 3/4 of the way down.

Manganese

Manganese is a mineral that serves as a part of many enzymes, helps in bone formation, and helps metabolize carbohydrates, fats, and proteins.

Manganese is in a lot of different foods, so a deficiency is unlikely. Consuming too much is rare as well. The Tolerable Upper Level Intake (UL) is 9 mg for teens and 11 mg for adults.

There is no RDA for manganese, but Adequate Intake (AI) levels have been established. Those daily AI's are:
Males age 14 to 18 - 2.2 mg
Females age 14 to 18 - 1.6 mg
Adult males - 2.3 mg
Adult females - 1.8 mg
Pregnant women - 2.0 mg
Breastfeeding women - 2.6 mg
For the other AI's, click here and scroll about 1/3 of the way down.

Whole grains, such as cereal, rice, bread and pasta, are the best sources of manganese. Some fruits and vegetables are also good sources. Tea is also a good source. For other sources and the amounts of manganese they contain, click here and scroll about halfway down.

Information is from the ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University.

Folate and iodine

Folate (folic acid)

Folate is a B-complex vitamin that is essential in making new body cells by helping to produce DNA and RNA, for cell reproduction. Folate also works with vitamin B12 to form hemoglobin in red blood cells. It may help protect against heart disease and help control plasma homocysteine levels, which is linked to increase cardiovascular disease risk. Folate is also important in lowering the risk of delivering a baby with neural tube defects, such as spina bifida.

A deficiency in folate affects cell division and protein synthesis. Anemia may also result as a folate deficiency. Pregnant women who don't get enough folate, especially in the first trimester, have a greater risk of delivering a baby with neural tube defects. The Dietary Guidelines from 2005 recommend that women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume adequate synthetic folic acid from fortified foods or supplements, as well as folate in food from a varied diet.

Too much folate can mask a vitamin B12 deficiency and may interfere with certain medications. The Tolerable Upper Intake Level (UL) is 1,000 micrograms (mcg) of folic acid (folic acid is the form in fortified foods and supplements) for adults and 800 mcg for teens.

The Recommended Daily Allowances (RDAs) are:
Adult males and females age 14 and up: 400 mcg daily
Pregnant women: 600 mcg daily
Breastfeeding: 500 mcg daily
(For the other age group RDA's, click this link and scroll about 1/3 of the way down)

The RDAs do not show an increase in folate recommendations for women who are of childbearing age, instead the Dietary Guidelines statement above addresses that. The development of the neural tube typically happens before most women even realize they are pregnant, so it's important for all women of childbearing age to get enough folate.

Good sources of naturally occurring folate are orange juice, dried beans and lentils, spinach, broccoli, peanuts, and avocados. Enriched grains such as breads, cereals, flour, crackers, rice, and pasta are fortified with folic acid. Not all grain products are fortified with folic acid, so check the Nutrition Facts label to find out. To see the amounts of folate and folic acid in foods, click here and scroll about 2/3 of the way down.

Iodine

Iodine is a mineral that works as part of thyroid hormones, which help regulate the rate that your body uses energy.

A deficiency causes the body to not make enough of the thyroid hormones, which slows down energy and may cause weight gain. Goiter (an enlarged thyroid gland) is the disease caused by a lack of iodine. Iodized salt is very common so goiter is rarely caused by a deficiency these days.

Goiter can also be caused by high iodine levels, but not commonly in the U.S. An excess can also cause irregular heartrate and confusion. The Tolerable Upper Level Intake (UL) is 900 micrograms (mcg) for teens and 1,100 mcg for adults.

The Recommended Daily Allowances (RDAs) for iodine are:
Adults: 150 mcg daily
Pregnancy: 220 mcg daily
Breastfeeding: 290 mcg daily
(For other RDAs, click this link and scroll about halfway down)

Iodine is found naturally in saltwater fish and foods grown near coastal areas. Salt is iodized to ensure adequate amounts in food, even if you consume a moderate amount of salt. One-half teaspoon of iodized salt contains almost enough iodine to meet the daily RDA. (For the amounts and other sources of iodine, click here and scroll about 3/4 of the way down).

Information is from the Complete Food and Nutrition Guide from the American Dietetic Assocation and weblinks are from the Linus Pauling Institute, Oregon State University.

Vitamin B6 (pyridoxine) and fluoride

Vitamin B6 (pyridoxine)

This B-complex vitamin helps your body make non-essential amino acids (the building blocks of protein that we cannot get from food) used to make cells, helps turns tryptophan into niacin and serotonin, and helps produce other body chemicals such as insulin, hemoglobin, and antibodies that fight infection.

A deficiency can cause depression, nausea, or greasy, flaky skin. A deficiency in infants can cause mental convulsions, but breast milk and infant formulas contain enough of this vitamin.

Large doses, over the Tolerable Upper Level Intake (UL) of 100 mg for adults and 80 mg for teens, can cause nerve damage.

The Recommended Daily Allowances are:
Males and females through age 50 - 1.3 mg daily
Males over age 50 - 1.7 mg daily
Females over age 50 - 1.5 mg
Pregnancy - 1.9 mg
Breastfeeding - 2.0 mg
(For other RDA's, click here and scroll about 1/3 of the way down)

Chicken, pork, fish, liver, and kidney are the best sources of vitamin B6. Whole grains, fortified cereals, bananas, spinach, potatoes, and nuts also have lesser amounts. For the amount of these sources, click here and scroll and 2/3 of the way down.

Fluoride

Fluoride's main function is to help harden tooth enamel and protects teeth from decay. It may also offer some protection from osteoporosis by helping strengthen bones.

Tooth enamel may be weak if we don't get enough fluoride. Teeth may have stains or become spotty if you get too much fluoride. The Tolerable Upper Level Intake (UL) is 2.2 mg daily for children ages 4-8 and 10 mg daily for ages 9 through adults.

Fluoride needs are measured as an Adequate Intake and are as follows:
Ages 4-8 - 1 mg daily
Ages 9-13 - 2 mg daily
Teens - 3 mg daily
Adult females - 3 mg daily
Adult males - 4 mg daily
No increased needs during pregnancy or breastfeeding. A fluoride supplement may be prescribed for some infants by a doctor or dentist. For the other Adequate Intakes, click here and scroll about 1/4 of the way down.

Fluoride is not found in many foods. Most municipal water has been fluoridated, or had fluoride added to it. Water and tea (especially if it's made with fluoridated water) are two of the biggest sources. Fish with edible bones is also a source of fluoride. Bottled water does not usually have fluoride added to it. Certain cooking utensils may increase the fluoride level in foods Toothpaste also has fluoride added to it to help protect teeth. To read more about the sources of fluoride, click here and scroll about halfway down.

Information is from the Complete Food and Nutrition Guide from the American Dietetic Association and weblinks are from the Linus Pauling Institute, Oregon State University.

Stretch break video

Need a quick stretch break? Here's a 6 minute video, hot off the press, that teaches some easy, upper body stretches.



Please pass along any feedback, but be kind, this is my first attempt at this! There will be more videos in the future.

If you have a YouTube account and would like to save this video in your favorites, the link is http://www.youtube.com/watch?v=MG4Dk5wf47U

Niacin and copper

Niacin

This B-complex vitamin helps the body use sugars and fatty acids, helps with proper enzyme functioning, and helps produce energy in the cells of the body.

A deficiency is rare, unless someone doesn't consume enough protein foods. Pellagra is caused by a significant niacin deficiency and symptoms can include diarrhea, mental problems, and skin problems.

Excessive amounts do not usually happen from food, but rather from a supplement. Flushed skin, rashes, and liver damage can result from excessive amounts. Niacin may have cholesterol-lowering abilities, but if not taken under a doctor's order, can have serious side effects. Talk to your physician before taking a niacin supplement.

Niacin recommendations are given in NE (niacin equivalents) because the niacin comes from niacin itself, as well as tryptophan, an amino acid that converts to niacin. Recommendations:
Adult males - 16 mg NE daily
Adult females - 14 mg NE daily
Pregnant women - 18 mg NE daily
Breastfeeding women - 17 mg NE daily
(For chilren's recommendations, click this link and scroll about 1/3 of the way down)

Niacin is found in foods that are good sources of protein, such as poultry, fish, beef, peanut butter, and beans. Cereal and other enriched and fortified grains usually have niacin added to them. For other sources and the amounts, click this link and scroll about halfway down.

Copper

Copper is a mineral that helps the body make hemoglobin (which carries oxygen in red blood cells), helps the body produce energy, helps develop connective tissue, and serves as part of body enzymes.

A genetic problem or excessive zinc supplements that hinder copper absorption would be the only ways a deficiency could occur. Excessive amounts are rare in the U.S.

The Recommended Daily Allowance (RDA) for copper is:
Teens age 14 to 18 - 890 micrograms (mcg)
Adults - 900 mcg
Pregnancy - 1,000 mcg
Breastfeeding - 1,300 mcg
The Tolerable Upper Intakes are set at:
Teens - 8,000 mcg daily and adults - 10,000 mcg daily.
(For the RDA's for other age groups, click here and scroll about halfway down)

Liver, seafood, nuts, and seeds are the best sources. Using copper pots helps increase the amount of copper in food. For other sources and the amounts, click here and scroll 3/4 of the way down.

Riboflavin and chromium

Riboflavin

Riboflavin is one of the B-complex vitamins that is involved in producing energy in all cells of the body. Riboflavin also help change the amino acid tryptophan into niacin. Amino acids are the building blocks of proteins.

A deficiency is rare and consuming too much riboflavin does not cause any problems.

The RDA's for riboflavin are as follows:
Adult men - 1.3 mg daily
Adult women - 1.1 mg daily
Pregnant women - 1.4 mg daily
Breastfeeding women - 1.6 mg daily
(For the RDA's for children and adolescents, click on this link and scroll about halfway down)

The major sources of riboflavin are milk, dairy products, and organ meats (liver, kidneys, etc) . Enriched grain products, eggs, green, leafy vegetables, and nuts have smaller amounts. For other sources, click on this link and scroll about 2/3 of the way down.

Ultraviolet light, such as the sun, destroys riboflavin. That's why most milk is packaged in opaque, plastic, or cardboard containers, instead of glass.


Chromium

Chromium is a trace mineral that works with insulin to help your body use blood sugar (blood glucose).

A deficiency in chromium can look like diabetes, because chromium and insulin work closely together. Consuming too much chromium from the diet is unlikely.

The Adequate Intake (AI) levels for chromium have been set at:
Males age 14 to 50 - 35 micrograms (mcg) daily
Males age 51 and up - 30 mcg daily
Females age 14 to 18 - 24 mcg daily
Females age 19 to 50 - 25 mcg daily
Females age 51 and up - 20 mcg daily
Pregnant women - an additional 5 mcg daily
Breastfeeding women - an additional 20 mcg daily
(For additional Adequate Intakes, click this link and scroll about 1/3 of the way down)

The best sources of chromium are meat, eggs, whole-grain foods, and cheese. Most people get enough chromium from their normal diet. (To see more sources and how much chromium they contain, click this link and scroll about 2/3 of the way down.)

There is no evidence that a chromium picolinate supplement will improve physical performance, build muscle, or burn body fat. There is also no evidence that chromium supplements are an alternative to insulin for diabetics. However, research is ongoing to determine if chromium supplements could help control blood sugar in those with type 2 diabetes.

Thiamin and magnesium

Today will start our discussion of the B-complex vitamins. The B-complex vitamins are a family of vitamins that have a similar role in our health - they help the body produce energy within it's cells. We will discuss each of the B-complex vitamins in detail, because a few of them have some other functions as well. Some of the B-complex vitamins includes riboflavin, niacin, folic acid, and vitamin B12.

Thiamin

Thiamin is also known as vitamin B1. Thiamin helps produce energy from the carbohydrates that we eat.

Most people eat plenty of grains, which are enriched with thiamin, so a deficiency is rare. Before refined grains were enriched with thiamin, a deficiency was common and resulted in beriberi, which affects the cardiovascular and nervous systems.

Your body gets rid of any extra thiamin, so an excess is not harmful. But, an excessive amount does not have any extra health benefits.

The RDA (Recommended Daily Allowance) for thiamin is:
Males age 14 and up - 1.2 mg
Females 14 through 18 - 1.0 mg
Females age 19 and up - 1.1 mg
Pregnant/breastfeeding women - 1.4 mg
(For the RDA's for children, click here and scroll about halfway down)

Whole grains and enriched grains, such as bread, rice, pasta, tortillas, and cereal, provide most of the thiamin we need. Pork, liver, and other organ meats provide significant amounts as well.

Magnesium

Magnesium is part of more than 300 enzymes in the body. Enzymes help regulate many different body functions, including energy production and muscle contraction. Magnesium also helps maintain cells in nerves and muscles, signals muscle to relax and contract, and is a component of our bones.

A deficiency is rare except in diseases where the body doesn't absorb magnesium properly. Consuming too much magnesium will not do any harm, unless there is a kidney problem that prevents excretion.

The RDA (Recommended Daily Allowance) for magnesium is:
teenage boys- 410 mg
teenage girls - 360 mg
adult males to age 30- 400 mg
adult males over age 30 - 420 mg
adult females to age 30 - 310 mg
adult females over age 30 - 320 mg
(For the RDA's for children, click here and scroll about 1/3 of the way down)

Magnesium is found in a wide variety of foods, with the best sources being legumes, nuts, and whole grains. Green vegetables are also a good source. For foods with magnesium, click here and scroll about 3/4 of the way down.

(Information is from ADA Complete Food and Nutrition Guide and weblinks are from the Linus Pauling Institute, Oregon State University)

Vitamin K and phosphorus

Today will cover the last of the fat-soluble vitamins (vitamins A, D, E, and K). Fat-soluble vitamins are dissolved in fat and carried throughout the body in fat. This is one reason when we want some fat in our diet. Because fat-soluble vitamins can be stored in fat, excessive amounts of some of these vitamins can be harmful, such as vitamin A and D. Starting next week, we will cover the water-soluble vitamins (all B-complex vitamins and vitamin C).

Vitamin K

This vitamin makes proteins that cause your blood to clot and helps your body make other proteins for blood, bones, and kidneys.

A deficiency is unlikely, except for rare health problems. Prolonged use of antibiotics could be a problem because they destroy some bacteria that produce vitamin K. A deficiency would cause blood not to clot.

Those who are on blood-thinners need to watch their vitamin K consumption because too much can make blood clot faster. There is no Tolerable Upper Level Limit.

The Adequate Intake is:
Age 14-18 - 75 mcg (micrograms) daily
Adult men - 120 mcg daily
Adult women - 90 mcg
Women who are pregnant or breastfeeding need the same amount as adult women. Newborns typically get a shot of vitamin K.

Your body can produce vitamin K on it's own from bacteria in your intestines. The best sources are green, leafy vegetables. Other vegetables, fruits, and nuts also have smaller amounts. One cup of raw spinach has 145 mcg of vitamin K. Click here for more foods with vitamin K (scroll about 3/4 of the way down).

Phosphorus

This major mineral helps generate energy in the cells of your body, helps regulate metabolism, and serves as part of DNA and RNA (cell growth and repair). Phosphorus is also a major component of bones and teeth, second to calcium.

A deficiency is rare. An excess amount may lower the calcium level in the blood, which may cause bone loss, but this doesn't appear to be a problem in the U.S. The maximum intake or Tolerable Upper Level Intake is 4,000 mg for those age 9 to 70. After age 70, it's 3,000 mg daily. For pregnant women, it is 3,500 mg.

The Recommended Daily Allowance (RDA) is:
ages 9 to 18 - 1,250 mg
all adults - 700 mg

Almost all foods contain phosphorus, including protein foods (milk, meat, eggs). Beans and nuts are also good sources. Bread, baked foods, and some soft drinks contain phosphorus too. Click here for foods that have phosphorus (scroll about halfway down).

(Information is from ADA Complete Food and Nutrition Guide and weblinks are from Linus Pauling Institute, Oregon State University)

Vitamin E and the electrolytes

Vitamin E

Vitamin E mainly works as an antioxidant. It helps prevent LDL (bad) cholesterol from contributing plaque to the arteries, which may help reduce risk for heart disease and stroke.

The antioxidant properties of Vitamin E also help protect against cell damage that can lead to health problems, including cancer.

Most Americans consume plenty of vitamin E because it's found in vegetables oils. Even if you don't use much vegetable oil, you would still get it from margarine, salad dressings, and other foods made from those oils. Nuts such as almonds and hazelnuts, and seeds, such as sunflower seeds, contain vitamin E. Wheat germ, peanut butter, and some breakfast cereals also contain vitamin E. Green, leafy vegetables have small amounts of vitamin E.

The Recommended Daily Allowance (RDA) for vitamin E is 15 mg daily for males and females over age 14. Children need between 4 and 11 mg, depending on age. Pregnant women need 15 mg daily but during breastfeeding this number goes up to 19 mg daily.

The %Daily Value for vitamin E is based on 30IU being 100%. To convert this, 30IU is equal to about 15 mg of vitamin E (depending on if the vitamin E is natural or synthetic). Remember, IU (International Units) is just a unit of measurement for some vitamins.

Eating plenty of foods with vitamin E and getting over the 15 mg daily from foods isn't a problem. Large doses of vitamin E supplements aren't recommended. Too much may increase the risk of bleeding. The Tolerable Upper Intake Level for adults age 19 and over has been set at 1,000 mg, which equals 1,500 IU of natural vitamin E and 1,100 IU of synthetic vitamin E.

Electrolytes

Three of the major minerals are grouped together as electrolytes, because their main function is to regulate fluid balance in the body. They are chloride, potassium and sodium.

Chloride is also in stomach acid, which helps digest food and absorb nutrients, and helps transmit nerve impulses. Chloride is found in salt (sodium chloride) so most people get plenty of it.

The Adequate Intake for chloride is 2,300 mg for people age 9 to 50. Those who are between age 50 and 69 need 2,000 mg a daily and over age 70 needs 1,800 mg daily. About 1/4 of a teaspoon of salt has 750 mg of chloride.

Potassium also helps maintain a normal blood pressure and counteracts sodium's raising of blood pressure. Potassium also helps transmit nerve impulses and helps your muscles contract.

The Adequate Intakes for potassium are:
Age 9 to 13 - 4,500 mg daily
Age 14 and up - 4,700 mg daily
Pregnant women - 4,700 mg daily
Breastfeeding - 5,100 mg daily
The exception to that is people who are on diuretics of heart disease medication may need less, but consult with your physician for that information.

The %Daily Value of potassium is based on 3,500 mg of potassium and does not have to be listed on food labels, that information is voluntary.

Excessive amounts of potassium are usually excreted from the body and are not harmful. People with kidney problems may be advised to lower potassium because they may not rid the extra amounts, but this would be discussed with a physician. A deficiency in potassium is rare, unless someone is vomiting or has diarrhea for an extended time or those with kidney problems.

Fruits, vegetables, beans, dairy foods, meat, and nuts have potassium. For specific foods and their amount of potassium, click here. We usually think of bananas as having the most potassium, but a potato actually does.

Sodium helps muscles and the heart relax, transmit nerve impulses, and regulates blood pressure.

Sodium deficiencies are not likely unless you have prolonged vomiting, diarrhea, or kidney problems. Too much sodium raises blood pressure as well as causes fluid retention.

The Adequate Intake for sodium for ages 9 to 50 is 1,500 mg daily; for ages 50 to 70 is 1,300 mg; above age 70 is 1,200 mg. The Tolerable Upper Intake Level is 2,200 mg for ages 9 to 13 and 2,300 mg for teens and adults. That Upper Intake Level number may be too high for people who already have high blood pressure. About 1/4 teaspoon has 500 mg of sodium.

Processed foods are the biggest contributor of sodium in the diet, the rest comes from table salt and the sodium naturally in foods.

The %Daily Value for sodium on food labels is based on 2,400 mg.

Remember that table salt is actually sodium chloride, so for a list of foods with their sodium and salt contents, click here and scroll a little over halfway down.

(Information is from the ADA Complete Food and Nutrition Guide and links are from the Linus Pauling Institute at Oregon State University)

Vitamin D and calcium

This vitamin and mineral work together to help us have strong bones. Here are is little bit more about each one.

Vitamin D

Also known as the sunshine vitamin.

Vitamin D helps the body absorb calcium and phosphorus and helps deposit these minerals in bones and teeth. Vitamin D also helps regulate cell growth and plays a role in immunity.

Ten to thirty minutes of sunlight daily, without sunscreen, can yield up to 10,000 IU of vitamin D. Those with fair skin would get that from just 10 minutes, whereas those with darker skin may need up to 30 minutes. In Missouri, the sun doesn't get into the right position in the sky to give us the vitamin D we need between November and February, so this may be the time of year to supplement.

Recommended Daily Intakes (RDIs) - from birth to age 50 - 200 IU daily; age 50 to 69 - 400 IU; over age 70 - 600 IU. Some experts will argue that these recommendations need to be higher, some up to 1,000 IU and some even up to 2,000 IU. Research is ongoing and scientists are meeting to look at these recommendations, so stayed tuned.

The %Daily Value listed on food labels is based on 400 IU. So, 100% of the Daily Value on a food label for vitamin D would be 400 IU.

Food sources of vitamin D include salmon with bones, milk, orange juice that has been fortified with vitamin D, cornflakes, and yogurt. Some other foods have also been fortified with vitamin D, so check the nutrition label.

It may be difficult for many to get the vitamin D that they need from foods. More information about vitamin D supplements and recommendations will be coming out in the future. If you think you may need a vitamin D supplement, consult with your health care provider first.

Calcium

Calcium is a mineral that is not only involved in building bones, but also in keep bones strong. Calcium also plays a role in muscle contraction, nerve function, and blood clotting. Your body will pull calcium away from the bones for these secondary functions when the diet doesn't provide enough. Bone-building occurs during the teen years, so it's very important for them to get plenty of calcium.

Children who are age 9 through 18 need 1,300 mg daily.
Adults through age 50 need 1,000 mg daily.
Adults over 50 need 1,200 mg daily.
Women who are pregnant or nursing need the same amount as others in their age group.

The %Daily Values are based on 1,000 mg daily. This conversion is an easy one to remember, if your milk has 30% of the Daily Value for calcium then it would have 300 mg of calcium.

Calcium is found in milk products and these are the best sources. Dark, green leafy vegetables, fish with edible bones, calcium-fortified products (such as soy milk and orange juice), and some cereals and breads also contain calcium.

You can satisfy your calcium needs by drinking plenty of milk, eating yogurt, and adding cheese. Supplements are not usually necessary unless someone doesn't have enough milk products. Excess amounts (over 2,500 mg daily) can cause kidney stones and may affect absorption of other minerals such as iron, magnesium, and zinc. That excess amount would typically come from a supplement, not from eating and drinking ample milk products.

(Information is from the ADA Complete Food and Nutrition Guide)

Vitamins and minerals

For the next few months, we will discuss one vitamin and one mineral in each blog entry. This will continue until we have covered all the vitamins and minerals. This entry is for vitamin A and iron.

Vitamin A

Vitamin A is a fat-soluble vitamin that helps promote healthy vision, growth of cells in the body, and protects from infections.

Carotenoids (such as beta-carotene) will form vitamin A in the body so they are grouped similarly to vitamin A. Carotenoids work as antioxidants, which help prevent damage to cells in the body. Antioxidants help improve immunity and lower risk for certain diseases, infections, and cancer.

Vitamin A comes from animal sources such as liver, fish oil, eggs, and milk. Other foods may be have vitamin A added to them.

Carotenoids, which form vitamin A, come from plant foods that are red, yellow, orange, and dark leafy greens. We've always associated carrots with our eyes, which is true because the orange color of carrots is beta-carotene and helps us with healthy vision.

Vitamin A is listed on the food label and the %Daily Value is based on 5,000 IU daily. Men need about 3,000 IU daily and women need about 2,333 IU daily. IU means International Unit and that is one way that some vitamins are measured.

Vitamin A supplements do not usually need to be taken. Vitamin A can be stored in the body and excessive amounts can be toxic. Vitamin A needs can be met easily by foods that we eat.

To see what foods contain vitamin A and how much they contain, click on this link. Scroll about halfway down the page and make sure you look in the category for vitamin A, IU because vitamin A is measured in a few different ways.


Iron

Iron is a mineral that is part of hemoglobin, which carries oxygen in your blood to the parts of your body where it needs to go. Iron also helps in brain development and supports a healthy immune system.

Iron comes from both plant and animal foods. Heme iron (from animal sources) is better absorbed by the body than from non-heme (plant) sources. If you combine your non-heme sources of iron with vitamin C or with heme iron sources, it helps with absorption. Certain foods and drinks, such as spinach, chocolate, tea, and coffee inhibit iron absorption as well, so add vitamin C foods and heme sources of iron to overcome those "inhibitors."

Adults males and all adults over the age of 51 need 8 mg daily, whereas adult women between the ages of 19 and 50 need 18 mg daily.

To see what foods contain iron, click here.

Your body adapts to iron needs, absorbing more when stores and low and absorbing less when stores are higher. Iron needs are highest during rapid growth.

(Information source: ADA Complete Food and Nutrition Guide, 3rd edition. Weblinks are from the Linus Pauling Institute, Oregon State University)

Surveymonkey link

If you haven't already filled out the feedback survey, please do by clicking here http://www.surveymonkey.com/s/2NZ6DV2. Thank you!

Some ways to encourage spiritual wellness

1. Explore your spiritual core - ask yourself "Why am I here," "What is my purpose", etc.

2. Meditate and spend time alone to focus on the present to help achieve inner peace.

3. Search, be curious, and ask questions. Check out all the options before you shut something out.

4. Be receptive to pain, allow yourself to fully feel the pain and then reflect on what it's teaching you.

5. Take action and "do" rather than just reading or learning.

6. Ask yourself what the consequences of a choice will be and what the choice will bring. If it brings happiness or fulfillment, go for it. If there is discomfort, pause and re-evaluate.

7. See life as it should be. Take responsibility and learn from your experiences.

8. Allow yourself and others to be who they are. Give others freedom. Solutions can come out of problems.

9. Play and enjoy music, dance, and art as part of spirituality.

10. Look for deeper meanings and themes in life events.

11. Take breathing breaks. Stop, close your eyes, then do at least 7 deep, slow breaths.

How to improve your spiritual wellness

Spiritual wellness is:

A personal matter
Values and beliefs that provide a purpose
Sense of harmony
Balancing inner needs with the world
Having a value system

Signs of good spiritual wellness:

Clear sense of right and wrong and act appropriately
Comfortable with involvement/non-involvement with religious community
Comfortable talking about spirituality
Can explain why you believe what you believe
Dreams/goals for life
Take time for spiritual growth/exploration
Developed a philosophy of life
Caring about fellow men and women
Take time to think about the meaning of events in your life


Improving spiritual wellness:

Volunteer
Pray
Meditate
Show compassion
Respect differences
Religious community
Be thankful

Resources:

Meditation and deep breathing exercises at:
http://www.umsystem.edu/ums/curators/wellness/video.shtml
Mindfulness practice center – MU
http://www.umsystem.edu/ums/curators/wellness/mindfulness/index.htm

Reflection on occupational wellness

Here are some things to reflect on regarding occupational wellness:

Are you personally satisfied in your career?

Do you have a positive attitude at work?

How can you improve?

What is your ideal career?

Is this similar to your current career?

How can you align the two?

If not, should you be making progress toward your ideal career?

How to improve occupational wellness

Here is a review in case you missed the Adobe Connect session on improving occupational wellness.

Occupational wellness is:
An ideal environment that accommodates each person’s strengths/weaknesses in a healthy way
Knowing that each person’s work is important
Can be a major stress for many
Your outlook on work and career
Improving at work through skill development
Positive attitude toward work and co-workers
Professional satisfaction through lifelong learning
Choosing a rewarding career that is consistent with your values and interests


Tips for improving:
Find a job you enjoy doing and work at it!
If you are stressed at your current job, take time for yourself.
Build your skills for excelling in the workplace.
Find a balance between work and recreation
Talk to co-workers about problems before a dispute.
Manage your time wisely
Prioritize
Seek a mentor
Expand knowledge about your job
Take care of yourself physically
Positive relationships with co-workers
Take a risk
Volunteer

MU Extension values occupational wellness in the following ways:
We know that our jobs are meaningful
Each person’s work is important
Educational opportunities
In-services, skill development, learning opportunities
Great benefits/vacation/insurance/retirement
Our jobs allow for creativity/innovation
We are encouraged to balance work and life


Occupational wellness is contributing your gifts, skills, and talents to work that is personally meaningful and rewarding.

Spring wellness

Don't forget to attend the upcoming Adobe Connect sessions if you are interested!

By completing the occupational and spiritual wellness activity, you can learn some things you may need to work on to improve your well-being.

Check back on the blog at the end of this week for a review of our Adobe Connect sessions on how to improve your occupational wellness.

Adobe Connect sessions

Adobe Connect lunch and learn sessions at noon (will last about 30 minutes)

If you are interested in any of the sessions, let Melissa (bessmm@missouri.edu) know by Monday, March 29.

· How to Improve Your Occupational Wellness (choose 1 session, both sessions will cover the same material) Wednesday, April 7 or Thursday, April 15

· How to Improve Your Spiritual Wellness (choose 1 session, both sessions will cover the same material) Monday, April 19 or Tuesday, April 27

You will need a laptop, speakers, and an internet connection to listen to these presentations.

Spring 2010 wellness activity

We are focusing on spiritual wellness and occupational wellness during the month of April. Look over the bulleted statements under each area of wellness and check the ones that apply to you. If there are statements that do not apply to you, that gives you something that could be improved. The Adobe Connect sessions will focus on ways to improve either spiritual or occupational wellness. There will not be any points to keep track of; this will be based on individual self-improvement.


Spiritual wellness
• I make time for relaxation in my day.
• I make time for meditation and/or prayer.
• My values guide my decisions and actions on a daily basis.
• I am tolerant and accepting of the views of others.
• I am compassionate to others.
• I continue to seek purpose in my life and life is meaningful to me.
• I allow myself to feel love, joy, and fulfillment.
• When I get depressed or frustrated by problems, my spiritual beliefs and values give me direction.
• I am constantly trying to improve my spiritual wellness and realize that it is a continual process.
• I have a clear sense of what is right and what is wrong and I act accordingly.

Occupational wellness
• I enjoy going to work most days.
• My job contributes positively to my overall health and well-being.
• I feel that I can talk to my boss and co-workers if problems arise.
• I find satisfaction in being creative and innovative at work.
• I am happy with the balance of work and other aspects of life.
• My job responsibilities and duties are consistent with my values.
• I am happy with my career choice.
• My job allows professional and personal growth.
• I feel as though my job makes a difference in the world.
• I am able to control my workload in a manageable way.

Greek yogurt, what's the big deal?

Many of you have probably seen advertisements for Greek yogurt, touting it's higher protein. Here is some information to help you decide if you want to make the switch.

Greek yogurt is creamier and thicker than regular yogurt. Greek yogurt has been around for awhile, but has become more noticable because popular brands have started making Greek yogurt. It's about twice as expensive as regular yogurt ($1.00 for 5.3 oz of Greek vs. $.58 for 6 oz of regular in the grocery store here), but also has twice as much protein. Regular yogurt does have more vitamin D and vitamin A than Greek yogurt. Otherwise, nutritionally speaking, both varieties are similar. Make sure to buy the fat-free or low-fat version whether you are buying regular yogurt or Greek yogurt. Greek yogurt also has the active cultures that help promote digestive health.

There is a different taste and texture to Greek yogurt and not as many fruit flavors are available.

A few good uses for plain Greek yogurt would be:

• Use on a baked potato in place of sour cream. Some people already do this with plain regular yogurt, but Greek yogurt has a texture more similar to sour cream. It also adds more protein than regular yogurt.
• Use in a smoothie. The smoothie will have added protein and a thicker texture with Greek yogurt.
• Use to make sour cream-based dips. The Greek yogurt will be thicker than regular plain yogurt and add protein when you replace the sour cream with it.

Stay tuned for more information about the spring wellness activities!

Spring wellness activity preview

Our spring 2010 wellness activities will start at the end of March and run through April. We will be focusing on occupational and spiritual wellness.

Here are some things to think about before we start our wellness activities:

Occupational wellness

• Do you enjoy going to work most days?
• Do you have a manageable workload at work?
• Do I feel as though I can talk to my boss or co-workers when a problem arises?

Spiritual wellness

• Do I make time for relaxation during the day?
• Do I make time for meditation and/or prayer?
• Do my values guide my decisions and actions?

Stay tuned for more information in March!

Sitting too long?

Have you been sitting too long? Does your hands/wrists/arms hurt from typing and using the computer for too long?

Here are some easy stretches you can do to get the blood pumping and give you a little energy boost and some much needed stretching.

Hold each stretch for 10 - 30 seconds and repeat each stretch a few times if necessary.

Neck stretch

1. Slowly look to your right shoulder until you feel a good stretch in the neck. Hold this position for 10 to 30 seconds.

2. Slowly turn your head to look over your left shoulder until you feel a good stretch in the neck. Hold this position for 10 to 30 seconds.

3. Repeat as necessary.

Shoulder stretch

1. Stand against a wall if you wish.

2. Bend elbows, point fingers toward ceiling until you feel a stretch (or touching the wall if you are against it). Hold for 10 to 30 seconds.

3. Let the arms slowly fall, keep elbows bent, point fingers toward floor until you feel a stretch (touch wall if you are against it). Hold for 10 to 30 seconds.

4. Repeat as necessary.

Back

1. Sit in a study chair, scooted forward in the chair.

2. Lean forward, keeping neck and back comfortable, relax the neck and shoulders.

3. Continue to lean forward, hands on lower legs, until you feel a stretch. Hold for 10 to 30 seconds.

4. Repeat as necessary.

Upper back/shoulders/wrists

1. Sit in a chair or stand, hold arms in front of you at shoulder height. Face palms outward.

2. Reach forward until you feel a stretch. Keep shoulders relaxed. Hold for 10 to 30 seconds.

3. Curl and make a fist with hands, then straighten fingers. Repeat 2-4 times. Wriggle fingers. Repeat 2-4 times.

Pictures are from Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/