Time for vitamin D

Vitamin D is a fat soluble vitamin, meaning it is stored and transported in fat and the body can store it. Vitamin D comes from two sources: food and sunlight. The skin can synthesize vitamin D from UVB rays from the sun (UVB rays are the ones responsible for sunburn). Food sources include  salmon, sardines, mackerel, milk, fortified cereal, fortified orange juice, and eggs. Other fortified foods may also have smaller amounts of vitamin D.

Vitamin D has many functions in the body and may actually act more like a hormone than a vitamin. The most well-known function of vitamin D is to help the body use and absorb calcium for bone health. Vitamin D is also important for immunity, prevention of cancer, blood pressure regulation, and insulin secretion. There is some research out there about vitamin D's role in muscle strength, depression, heart disease, prevention of diabetes, and autoimmune disease prevention.

Vitamin D recommendations were changed in 2010. Some experts still argue that the recommendations are not high enough. Vitamin D recommendations are measured in IU, or International Units, which is just a unit of measure. Recommendations for vitamin D are:

• Infant up to 12 months - 400 IU
• Children and adults (age 1 to age 70) including pregnant and breastfeeding women - 600 IU
• Adults  age 71 and up - 800 IU

It is tough to get the recommended amount of vitamin D from food alone. That's where the sun comes in handy. Although it is a good idea to wear sunscreen when in the sun, that prohibits the skin from receiving the UVB rays it needs to make vitamin D. Just 5-10 minutes in the sun (without sunscreen) three times a week will a fair skinned person all the vitamin D they need. If sunburn is a concern within that short amount of time, then sunscreen is necessary and a supplement may be useful. Here in Missouri, we cannot get vitamin D from the sun's UVB rays between November through March, so a supplement may be needed during that time.

Some groups are at risk for vitamin D insufficiency:

• Breast-fed infants - because breast milk does not have enough vitamin D, a supplement may be necessary, ask your physician.
• Individuals with dark skin - dark skin does not synthesize vitamin D as well, more sunlight or a supplement may be necessary. 
• Older adults - older adults do not synthesize vitamin D in their skin as well and they may spend more time indoors (especially if in a care facility), a supplement may be necessary.
• Obesity - obesity increases the risk of vitamin D deficiency, because more body fat stores make stored vitamin D less available, a supplement may be necessary.

Vitamin D supplements are fairly inexpensive and have a range of amounts from 400 IU to 2,000 IU. The Linus Pauling Institute recommends the following supplement amounts:

• Infants - 400 to 1,000 IU daily
• Children - 600 to 1,000 IU daily
• Adults - 2,000 IU daily

The American Academy of Pediatrics recommends a supplement of 400 IU of vitamin D daily for infants, children, and adolescents. Of course, a supplement may not be needed in the months of April through October if they are getting a small amount of sunlight (without sunscreen for a short time). If sunburn is a concern within that short amount of time, then sunscreen is necessary and a supplement may be useful.

In healthy individuals, vitamin D toxicity is unlikely in amounts under 10,000 IU. This could only occur from a supplement, vitamin D from the sunlight will not cause toxicity. The upper level intakes are set conservatively for vitamin D, but they are:
Infants (0 to 6 months) - 1,000 IU
Infants (6 to 12 months) - 1,500 IU
Children (1 to 3 years) - 2,500 IU
Children (4 to 8 years) - 3,000 IU
Children (9 and up) and all adults - 4,000 IU

As with any supplement for adults or children, you should consult with your health care provider before beginning vitamin D supplementation.

Reference:
Linus Pauling Institute, vitamin D

Walk those calories away

A recent study came out that illustrated that people who ordered from a menu that listed the minutes an average person would have to walk briskly to burn that particular food ordered less food than menus with calories listed or a menu with no calorie or exercise count. The study also showed there was no difference in the amount ordered by those viewing a menu with calories listed and a menu with no calories listed.

Here is an infographic that shows the amount of walking the average person would have to do to burn off certain foods. This is based on holiday foods and meals, but I thought it was a good illustration of some typical foods.

Would this influence your food decisions? Does this make you think twice about any indulgences you have?

References:
CBS News article on research study about menus listing calories vs. exercise vs. neither
Walking Away the Holiday Calories infographic

Healthy and tasty recipes

Are you looking for some new and healthy recipes? Need something new for breakfast, lunch, dinner or dessert? The Missouri families website has a big list of healthy and tasty recipes, here are some recent examples:

• Dark chocolate bread pudding
• Black bean nachos
• "Sneaky" grilled cheese (with hidden vegetables for kids)
• Cajun chicken strips
• Italian eggplant bake
• Carrot couscous
• And many more!

For more information:
Missouri Families website
Missouri Families Fox 4 Healthy Habits recipes
Missouri Families Grow Eat Grow sample recipes

Are these leftovers still good?

I get a lot of questions from people asking if their leftovers are still good, if the meat in their freezer is still good, or how long certain foods keep in the refrigerator.

I found this really neat infographic that used information from USDA and FDA that can help answer all those questions. Hopefully you will find it as useful as I have. If you want to share with others, send the blog address to them or send them the original website.

The Shelf Life of Food infographic by LindsaySnowOsborn.Original webpage at http://visual.ly/shelf-life-food. 

Garlic Day

Today is known as Garlic Day. Do you use this tasty addition to your recipes?

There may be a relationship between garlic and lowering total cholesterol and triglycerides, while also raising good cholesterol (HDL). Garlic dates back thousands of years to ancient cultures.

Garlic is usually planted in October (will be ready in late June or early July) or in very early spring (to be ready in the fall). It usually takes 9 or 10 months from the time of planting to have a crop.

Garlic is an inexpensive way to add flavor to almost any dish. It can be stored for up to three months in a cool, dark location. Do not freeze or refrigerate unpeeled garlic.

For a stronger garlic flavor, mince or chop the garlic very finely and put into dishes near the end of the cooking time. The smaller the garlic is chopped, the stronger the flavor will be.

For a lighter garlic flavor, add whole cloves while cooking and remove just before serving. The longer they cook, the less flavorful they will be.

If you don't have fresh garlic, you can substitute dried garlic, but the flavor will not be near as good. For 1 clove garlic, you should use 1/8 tsp garlic powder.

Garlic can be roasted, frozen, dried, or stored in wine or vinegar, or stored in oil (with extreme caution). The University of California Davis has information and instructions on all of these techniques in their publication Garlic: Safe Methods to Store, Preserve, and Enjoy.

If you have researched the health benefits of garlic and believe you want to try a garlic supplement, may sure you talk to your physician and/or pharmacist before adding it.

Health and wellness quotes

I love quotes. A short quote can be full of meaning and resonate with us. One of my favorite health and welless quotes is "The greatest wealth is health." - Virgil. Here are some others that I like:

"Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity." -John F. Kennedy

"To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear." -Buddha

"To me, good health is more than just exercise and diet. It’s really a point of view and a mental attitude you have about yourself." -Albert Schweitzer

"Walking is the best possible exercise. Habituate yourself to walk very far." -Thomas Jefferson

"The patient should be made to understand that he or she must take charge of his own life. Don’t take your body to the doctor as if he were a repair shop." -Quentin Regestein

"In order to change we must be sick and tired of being sick and tired."  -Author Unknown

"Leave all the afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning." –Thomas Jefferson

"If I'd known I was going to live so long, I'd have taken better care of myself." -Leon Eldred

"If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want." -Elbert Hubbard

"A good laugh and a long sleep are the best cures in the doctor's book."-Irish Proverb

"Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open."  -B.K.S. Iyengar

"Health is not valued until sickness comes." -Thomas Fuller

"It is health that is real wealth and not pieces of gold and silver." –Mahatma Gandi

"The part can never be well unless the whole is well."  -Plato

And one more, but a funny one: "Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon." -Doug Larson

What are some of your favorite health and wellness quotes?

Quote to make you think

Saw this poster on Twitter today:

“What fits a hectic schedule better, exercising 30 minutes a day, or feeling lethargic 24 hours a day?” - Unknown

Stress awareness month

April is Stress Awareness month. We all have different sources of stress and we all manage our stress in different ways. What may be stressful to one person may not be stressful to another.

As I was reading this morning, I came across an article with 101 simple pleasures to boost happiness. Reading those pleasures brought a smile to my face. How many of these simple pleasures boost your happiness? I copied some of my favorites here:

Simple Pleasures to Boost Happiness

• Seeing a baby light up with a big grin
• Watching your favorite childhood tv show
• Fresh bedding
• Getting a great parking space
• Making someone smile
• A great book
• A long walk on a cool day
• Unexpected good news
• The smell of a barbeque
• Seeing a rainbox
• Spring flowers blooming
• Coming across an old photo that makes you smile
• A long conversation with a favorite friend

After you read the list, are there others you would add? Do you stop to enjoy the moment when one of your simple pleasures happens?

The How of Happiness

Sonja Lyubomirsky has a book called The How of Happiness: A New Approach to Getting the Life You Want. The How of Happiness offers a new and potentially life-changing way to understand our innate potential for joy and happiness as well as our ability to sustain it in our lives.

The website also a section on discovering happiness. Did you know?

• Our happiness peaks around age 65.
• Hugs really do make people feel happier.
• The practice of replaying our happiest events can make you happier.
• Rich people aren't as happy as we would expect.
• Religious people are happier, healthier, and cope better with trauma.

If you didn't know those things and/or want to learn more about happiness, check out the section on Discovering Happiness. If you are looking for a new book to read, this one would be beneficial to most anyone.

Equivalent measures in the kitchen

Do you sometimes reach for a teaspoon when cooking and realize it's dirty? Reach for a tablespoon and cannot find it anywhere? Need to convert cups to liquid ounces for a recipe? Sometimes it can be tough to keep all the measures straight in the kitchen, so here are some equivalent measures to help you out.

3 teaspoons is equal to 1 tablespoon
2 tablespoons is equal to 1 fluid ounce
4 tablespoons is equal to 1/4 cup
8 tablespoons is equal to 1/2 cup
16 tablespoons is equal to 1 cup
8 fluid ounces is equal to 1 cup
2 cups is equal to 1 pint
4 cups (or 2 pints) is equal to 1 quart
4 liquid quarts is equal to 1 gallon

Cardinals opening day - red fruits and vegetables

Today is a holiday for many Missourians - it's the St. Louis Cardinals home opening day. The Cardinals red colors are a good reminder to eat some red fruits and vegetables. Here are some to try:

• Sweet red bell pepper. Most of us reach for a green bell pepper because they are readily available and usually more inexpensive. But, did you know that a red bell pepper has more vitamin C than an orange? Just one half cup of red bell pepper has about 95 mg of vitamin C, whereas a medium orange only has 70 mg. They also have potassium, folate, and fiber.
• Tomatoes. All tomatoes are a good source of lycopene, but actually cooked tomatoes products have more (like pasta sauces, canned tomatoes, tomato paste) because cooking actually increases the amount of lycopene. Tomatoes also have vitamin C, but cooking destroys that nutrient, so it's best to eat some raw tomatoes and some cooked tomatoes to get the best of both worlds. Tomatoes also have potassium, magnesium, and fiber.
• Radishes. Radishes also have vitamin C, as well as potassium and folate. Radishes are in season starting in April, so the best quality and best prices will happen this time of year, and also in the fall. 
• Strawberries. Strawberries are in season starting in May, so expect prices to decrease and quality to increase. Strawberries provide us with vitamin C, potassium, and fiber. 
• Beets. Beets are also in season starting in May (and in the fall too). They are a good source of folate, potassium, magnesium, and fiber.
• Cherries. Cherries aren't in season until later in May. They are a great source of vitamin C and fiber. 
• Apples are in season starting in May, but you can usually find good quality and reasonably priced apples year-round. They have vitamin C, fiber (more if you eat the peel), and potassium. 
• Watermelon. You will have to wait until later in the summer (August) for watermelon to be in season. Watermelon is a good source of vitamin A and vitamin C, as well as potassium and magnesium.

As you can see above, all red fruits and vegetables are good sources of vitamin C. Vitamin C is an antioxidant that protects our cells from damage and may help prevent cancer. Vitamin C is also important for healing, healthy skin, bones, and teeth, red blood cell formation, and helping with iron absorption.

Potassium is important for fluid balance and maintaining a healthy blood pressure level.

Folate (or folic acid) is a B complex vitamin that helps with red blood cells and DNA, but is really important for preventing neural tube birth defects.

Magnesium is important for healthy bones and teeth, muscular contraction, nerve transmission, and energy metabolism.

Vitamin A is necessary for healthy vision. It is also necessary for healthy skin, eyes, bones, and teeth. You may also hear vitamin A referred to as beta carotene or carotenoids, because that is the form you find in many fruits and vegetables, but the body can convert it to vitamin A.

Fiber helps keep us regular and helps lower blood cholesterol.

Help cheer the St. Louis Cardinals to a win and remember to eat plenty of red fruits and vegetables!

Cook It Quick - April newsletter

The April Cook It Quick newsletter from University of Nebraska-Lincoln is now available. In this issue, you will find recipes for:

• Super easy bean dip (tasty and quick!)
• Amazing oven fried chicken (who doesn't like fried chicken?)
• Baked fish with savory bread crumbs (sounds yummy!)
• Pasta with cauliflower
• Three recipes using dried beans (inexpensive and nutritious)
• Roasted vegetables (easy!)
• Celery butterflies (fun and tasty for kids)
• And more!

 The April Cook It Quick newsletter also have a link for the Pinterest site full of MyPlate recipes. If you are looking for some new recipes for yourself and your family, this is something you must check out!

If you enjoy the newsletter and would like to subscribe to the monthly newsletter, you can also do that on the website at the top.

Ready to start your garden?

It's the time of year to start thinking about your garden. Some may have already started some planting.

MU Extension has a Vegetable Planting Calendar handout that tells your exactly when to plant your vegetables. Planting times vary depending on where you live in Missouri, but the timing is right for some vegetables right now. Beets, broccoli, cauliflower, cabbage, carrots, kale, lettuce, peas, radishes, spinach, potatoes, and turnips are just some of the vegetables that can be planted around this time of year.

The handout also gives you the amount of days from planting to eating and specifics about row space and inches between plants.

Download your copy of the Vegetable Planting Calendar today from the MU Extension website. If you would like a paper copy, please stop by or contact your local county Extension office. You can find your local county office on the MU Extension website as well.

Links:
MU Extension Vegetable Planting Calendar (pdf printable version)
MU Extension Vegetable Planting Calendar (web format)
Find your local county Extension office

April 3rd - National Walking Day

April 3rd is National Walking Day. Are you getting in at least 30 minutes of walking in daily?

The 2008 Physical Activity guidelines recommend getting 150 minutes of aerobic activity each week. If you plan to be active on 5 days a week, that equals 30 minutes of activity on each of those 5 days. Walking is one great way to meet that goal.

If you aren't getting at least 30 minutes of walking in daily, here are some tips to help you get started:

• Bring your tennis shoes to work. Take a 30 minute walk before you eat lunch or take two 15 minute walk breaks.
• Go for a 30 minute walk right after work, before you go home. It's harder to get that walk in once you get home.
• Get up 40 minutes earlier than normal. Enjoy the sunshine as you walk first thing in the morning.
• Change one of your meetings to a walking meeting. 
• Have a friend or family member join you for walks. You are both more accountable that way.
• Buy a new pair of tennis shoes. A new pair of shoes may motivate you to try them out. 

The benefits of walking are numerous. Would you like to improve your cholesterol, improve your blood pressure, improve circulation, counter anxiety and depression, manage stress and tension, prevent bone loss, boost energy, improve strength, improve your self-image, reduce risk for heart disease and stroke, and sleep better??? Walking can help with all of those things!

If you could bottle the benefits of walking into a pill, people would pay good money for those benefits, but you can walk for free!

For more information, check out the American Heart Association's National Walking Day page.