Throughout the summer and early fall, we can get the recommended amount of vitamin D that we need by getting 10-15 minutes of sunlight (without sunscreen) per week. Those with darker skin will need a little more than that. That amount of sunlight will give us 10,000 IU of vitamin D, which can be stored.
However, in November through February, the sun doesn't get high enough in the sky in Missouri for us to get the vitamin D that we need. Getting the right amount of vitamin D from foods is very difficult because there is only small amounts in some dairy products (milk is the biggest source), eggs, fatty fish (salmon, sardines), and other fortified products (orange juice and cereal for example). Vitamin D will be listed on the nutrition label, so look there to find out how much you are getting. The percent daily values are based on 400 IU, so 25% Daily Value would equal 100 IU.
A supplement of vitamin D may be necessary, especially in the winter months. Some experts recommend 1,000 to 2,000 IU daily. Vitamin D can be stored, so if you forget to take it once in awhile, it's not a big deal. Vitamin D supplements are fairly inexpensive (look for deals at drug stores or online, at Walgreen's sometimes you can get buy one get one free) and is best taken with calcium or dairy foods. Vitamin D helps with calcium absorption and is also related to many other health benefits, for example: diabetes prevention, cancer prevention, heart disease prevention, immunity, prevention of depression, and muscle strength. If you are going to take a supplement, talk with your physician first to make sure there will be no drug interactions. A physician can also test the vitamin D levels in your body, so ask them if you are interested.
The vitamin D recommendations were changed in 2010. Vitamin D is typically measured in IU or International Units. Infants up to age 1 need 400 IU daily; children (age 1 and up), adults (up to age 70), and women who are pregnant or breastfeeding need 600 IU daily. Adults age 71 and up need 800 IU daily. Some experts will argue that those recommendations should be higher.
The tolerable upper level intake, or the most you can safely take, is set at 4,000 IU but research has shown no toxicity at levels below 10,000 IU. You would have to take a large amount of a vitamin D supplement to reach that toxic level, sunlight will not give you a toxic amount of vitamin D.
Older adults, those who always wear sunscreen, those who stay indoors, and obese individuals have a greater risk for vitamin D deficiency. Older adults and those who are obese don't absorb the nutrient as well, so they may need a higher intake of the supplement to reach the optimal level.
The Linus Pauling Institute from Oregon State University has great information on vitamin D, as does this blog posting from May 2010.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, October 26, 2011
Wednesday, October 19, 2011
Listeria...cantaloupes...what?
By now, you may have read or heard the reports of Listeria illness caused by tainted cantaloupes. We don't usually hear of too many Listeria outbreaks, we more commonly hear about salmonella or E. coli outbreaks. Here is more information to help keep you safe from Listeria.
Adults over the age of 65 and women who are pregnant are most at risk for Listeria. It can be very dangerous for those groups. Healthy individuals may eat contaminated food and never show any symptoms. Symptoms can include muscle aches, fatigue, fever, stiff neck, confusion, or diarrhea and other intestinal problems. Symptoms may not show up for up to 2 months in some individuals, so it can be hard to trace the source.
Listeria is found in nature and can be present in raw foods as well as cooked or processed foods that were contaminated with the bacteria. Storing foods in the refrigerator does not prevent growth of the bacteria, it can still grow slowly. Listeria is killed by cooking, but can grow and multiply in the fridge.
High risk foods that can cause Listeria include: cold packaged meat (like lunch meat and hot dogs), cold cooked chicken (ready-to-eat), pre-prepared salads, some ready-to-eat and raw seafood, soft cheeses, and unpastuerized dairy products. Most individuals can eat these foods without problems, unless you suspect unsafe food handling. Older adults and pregnant women should limit or avoid those types of foods. Fresh produce is usually a less likely cause of Listeria, but it is found in the soil and water.
It is not known what the exact cause of the Listeria from cantaloupes in this current outbreak, but it is possible that the equipment from the grower was contaminated.
For more information about the recall, you can go to the CDC website.
To prevent Listeria and other food-borne illness, remember the four rules of food safety: clean, chill, cook, and separate. For more information on food safety, check out these articles on missourifamilies.org:
I don't usually put personal messages on here, but I have to put one today: Go Cardinals! Hopefully our St. Louis crowd (the best fans in baseball) can help bring home a winner tonight.
Adults over the age of 65 and women who are pregnant are most at risk for Listeria. It can be very dangerous for those groups. Healthy individuals may eat contaminated food and never show any symptoms. Symptoms can include muscle aches, fatigue, fever, stiff neck, confusion, or diarrhea and other intestinal problems. Symptoms may not show up for up to 2 months in some individuals, so it can be hard to trace the source.
Listeria is found in nature and can be present in raw foods as well as cooked or processed foods that were contaminated with the bacteria. Storing foods in the refrigerator does not prevent growth of the bacteria, it can still grow slowly. Listeria is killed by cooking, but can grow and multiply in the fridge.
High risk foods that can cause Listeria include: cold packaged meat (like lunch meat and hot dogs), cold cooked chicken (ready-to-eat), pre-prepared salads, some ready-to-eat and raw seafood, soft cheeses, and unpastuerized dairy products. Most individuals can eat these foods without problems, unless you suspect unsafe food handling. Older adults and pregnant women should limit or avoid those types of foods. Fresh produce is usually a less likely cause of Listeria, but it is found in the soil and water.
It is not known what the exact cause of the Listeria from cantaloupes in this current outbreak, but it is possible that the equipment from the grower was contaminated.
For more information about the recall, you can go to the CDC website.
To prevent Listeria and other food-borne illness, remember the four rules of food safety: clean, chill, cook, and separate. For more information on food safety, check out these articles on missourifamilies.org:
I don't usually put personal messages on here, but I have to put one today: Go Cardinals! Hopefully our St. Louis crowd (the best fans in baseball) can help bring home a winner tonight.
Thursday, October 13, 2011
Handwashing
Washing your hands is important year-round, but especially important during the time of year when people are sick. Here are some handwashing pointers.
1. Use hot water with soap if it is available because it is the best option. If hot water is not available, cool water is ok, but not the best bet. If no soap is available, use what you have. Water or hand sanitizer can be an ok substitute.
2. After washing, turn off the faucet with a paper towel. Remember, many dirty hands touch that faucet before washing, so you don't want to recontaminate your hands.
3. Dry your hands completely, wet hands can become recontaminated. Use a paper towel to open the door, once again, to avoid recontamination.
4. Your should be washing your hands for at least 20 seconds. This may seem like a long time but it best for cleanliness.
Many illnesses could be prevented with proper handwashing, both by yourself, your family, and others around you. For example, doctors are constantly around people who are sick, but rarely seem to get sick themselves. One reason is that they wash their hands very often. Use this example and wash your hands often to prevent sickness this year.
Wash your hands after:
1. Using the restroom. This goes for men and women both. Men may not think they need to wash their hands, but they do!
2. Helping a child use the restroom or changing a diaper.
3. Sneezing or coughing into your hands. Try to use a paper towel, napkin, or cloth. If one isn't available and you do cough or sneeze into your hands, wash them immediately.
4. Shopping. Think about how many door, handles, or railings you touch after a trip to the grocery store or mall. All of these places can have germs galore, so wash afterward.
5. Playing outside.
6. Playing with pets or animals.
7. Being around someone who is sick (wash often if you are sick).
8. Before preparing food, eating, or helping with food preparation.
9. If you eat at buffets, wash your hands after you get your plate but before you eat. Think about how many people use those serving utensils, so they can be contaminated.
10. Any other time your hands feel dirty.
It also doesn't hurt to wipe surfaces with a bleach solution or cleaning wipes often. Wipe off your keyboards, mouses, phones, or other surfaces that are touched by yourself or others. If you do get sick, make sure to sanitize everything properly afterward.
For more information on how to prevent sickness this season, check out this article from Missouri Families.
1. Use hot water with soap if it is available because it is the best option. If hot water is not available, cool water is ok, but not the best bet. If no soap is available, use what you have. Water or hand sanitizer can be an ok substitute.
2. After washing, turn off the faucet with a paper towel. Remember, many dirty hands touch that faucet before washing, so you don't want to recontaminate your hands.
3. Dry your hands completely, wet hands can become recontaminated. Use a paper towel to open the door, once again, to avoid recontamination.
4. Your should be washing your hands for at least 20 seconds. This may seem like a long time but it best for cleanliness.
Many illnesses could be prevented with proper handwashing, both by yourself, your family, and others around you. For example, doctors are constantly around people who are sick, but rarely seem to get sick themselves. One reason is that they wash their hands very often. Use this example and wash your hands often to prevent sickness this year.
Wash your hands after:
1. Using the restroom. This goes for men and women both. Men may not think they need to wash their hands, but they do!
2. Helping a child use the restroom or changing a diaper.
3. Sneezing or coughing into your hands. Try to use a paper towel, napkin, or cloth. If one isn't available and you do cough or sneeze into your hands, wash them immediately.
4. Shopping. Think about how many door, handles, or railings you touch after a trip to the grocery store or mall. All of these places can have germs galore, so wash afterward.
5. Playing outside.
6. Playing with pets or animals.
7. Being around someone who is sick (wash often if you are sick).
8. Before preparing food, eating, or helping with food preparation.
9. If you eat at buffets, wash your hands after you get your plate but before you eat. Think about how many people use those serving utensils, so they can be contaminated.
10. Any other time your hands feel dirty.
It also doesn't hurt to wipe surfaces with a bleach solution or cleaning wipes often. Wipe off your keyboards, mouses, phones, or other surfaces that are touched by yourself or others. If you do get sick, make sure to sanitize everything properly afterward.
For more information on how to prevent sickness this season, check out this article from Missouri Families.
Wednesday, October 5, 2011
October Cook It Quick newsletter
Stumped for what to prepare for dinner tonight? Try a new recipe from the Cook it Quick newsletter.
In September, a link was posted for the Cook It Quick newsletter from the University of Nebraska - Lincoln Extension. The October issue has just been posted.
Click here for the October issue of Cook It Quick.
Some of the October recipes include:
In September, a link was posted for the Cook It Quick newsletter from the University of Nebraska - Lincoln Extension. The October issue has just been posted.
Click here for the October issue of Cook It Quick.
Some of the October recipes include:
- Fresh fruit crunch
- Light pumpkin pie
- Easy lasagna
- A+ party mix
- Chicken and tropical fruit salad
- Garden vegetable soup
- Apple crisp
- Bean salad
Tuesday, September 27, 2011
10 Healthy Fall Fruits and Vegetables
10 healthy fall fruits and vegetables
Melissa Bess, Nutrition and Health Education Specialist, Camden County, University of Missouri Extension; Edited by Jessica Kovarik, RD, LD, former Extension Associate, University of Missouri Extension
Fruits and vegetables are easier to come by in the summer months than in the fall and winter. But to stay healthy and ward off diseases, it’s important to include fruits and vegetables in your diet year-round. Here are some of the superstar fruits and vegetables of the fall and winter months.
-Sweet potatoes. They are loaded with beta-carotene (which the body makes into vitamin A), vitamin C, potassium, fiber, iron and vitamin B6. Sweet potatoes have more nutrients than regular white potatoes and can replace white potatoes in some recipes. Try them mashed, baked or as a dessert.
-Apples. Apples are a traditional fall favorite and are easy to find in the supermarket or you can pick your own at a nearby orchard. They are a quick, easy snack and can be paired with peanut butter or cheese for protein. Apples contain antioxidants, which may help protect against certain cancers and reduce levels of LDL or bad cholesterol. Apples have vitamin C, vitamin K and fiber. Remember the old saying, “an apple a day keeps the doctor away.”
-Broccoli. This is one vegetable that can be eaten raw or cooked, hot or cold, by itself or with other foods. Broccoli can help prevent cancer and heart disease, and boost the immune system. Nutrients in broccoli include vitamin C, vitamin A, vitamin B6, iron, calcium, magnesium and vitamin E.
-Pumpkin. Pumpkin is a great source of beta carotene, a powerful antioxidant that is good for the eyes. They also contain potassium. Canned or prepared fresh, pumpkin can be made into a variety of soups, baked goods and desserts.
-Kiwi. This fruit can be eaten alone (after peeling) or can be added to many different dishes, including soups, salads and desserts. Kiwi contains antioxidants, which can help protect the eyes, heart and colon. Kiwi has vitamin C, fiber, potassium, magnesium and vitamin E.
-Avocado. Avocados contain healthy monounsaturated fat. Even healthy fat is a dense source of energy, so it’s important to eat avocados in moderation. They also contain vitamin E, fiber, potassium, folate and vitamin C. Avocados can be used on sandwiches or salads, or made into guacamole.
-Green beans. Green beans are high in vitamin K which protects red blood cells and helps reduce the severity of asthma, osteoarthritis and rheumatoid arthritis. They also contain vitamin C, potassium, folate, iron and magnesium. Green beans can be served as a side dish or used in salads, soups or casseroles.
-Spinach. Dark green veggies contain a variety of nutrients a healthy body needs. Spinach is packed with vitamin A, vitamin K, iron, folate, magnesium, vitamin C, calcium, potassium, fiber and vitamin E. Spinach also has antioxidants and anti-cancer agents. Frozen or fresh spinach can be added to just about any meal. Try using it on pizza, lasagna or instead of lettuce in a salad.
-Pears. They are a good source of fiber, antioxidants and vitamin C. Research suggests that regularly eating pears and other fruits may guard against macular degeneration. Pears seldom cause allergies and are usually safe for infants and small children.
Winter squash. It contains fiber, potassium, iron and vitamin A. Vitamin A helps ensure healthy skin, hair, vision and bones. Winter squash can be mashed, used in breads, desserts and soups, or as a snack or side dish.
Try a new recipe using one or more of the superstar fall fruits and vegetables.
Here are healthy recipes and nutrition info from Missouri Families
Wednesday, September 21, 2011
All-American Breakfast Month
September is quickly coming to an end, but before it does, we can celebrate All-American Breakfast Month by starting our day with the most important meal.
Breakfast really does "break the fast" because between dinner or our snack before bed, our bodies need energy to start the day. A good balanced breakfast gives us carbohydrates and vitamins for energy, fiber and protein for staying full, and a combination of those for thinking and being alert (and for thinking and playing for kids).
Breakfast doesn't have to be a complicated meal, it can be as simple as an apple, cheese, and crackers. Coffee doesn't count as a balanced meal, you need a mix of carbohydrates, protein, and fiber. Try to include at least 2-3 different food groups. Make sure your breakfast isn't made up of only carbohydrates, they will be digested quickly, raise your blood sugar, and leave you hungry sooner. Add protein and fiber too.
If you find yourself not hungry first thing in the morning, you may want to eat a small snack or wait an hour or so to eat breakfast. The important thing is to not fast all the way until lunchtime. You may feel more hungry when you eat breakfast than when you don't, but that's a good thing. Your body is burning up your food for energy so if you aren't eating any protein or fiber in your breakfast, you will need to add some. Remember to use the USDA MyPlate to help plan all your meals, including breakfast.
If you are in a hurry, some fast food restaurants have healthy breakfast options, including yogurt, oatmeal, breakfast sandwiches, or fruit. Just be cautious, because some may have more calories or sodium than you think. Eating breakfast at home is a much healthier option, so do that while you can. Skip the donuts, pancakes, waffles, oversized bagels, muffins, or just indulge in those on special occasions.
Ways to add protein to your breakfast:
- Yogurt, milk, cheese, cottage cheese, or other dairy
- Nuts, seeds, peanut or other nut butters
- Ham, Canadian bacon, or eggs
- Leftovers from the night before (beans, chicken, turkey, etc) added to an omelet, sandwich, or mixed in
- Find a recipe for protein pancakes that uses egg whites and other things to bump up the protein (I have one I am willing to share if you ask!)
Ways to add fiber to your breakfast:
- Oats
- Whole wheat bread or whole wheat bagels
- Whole wheat cereal or fiber-rich cereal
- Brown rice
- Fruit or vegetables
You can plan ahead for breakfast by preparing extra food the night before. If you have beans for dinner, save some for your omelet in the morning (mix with avocado and salsa for a Mexican twist). If you have extra meat from the night before, eat that with a side of fruit, eggs, or on whole wheat toast.
Breakfast doesn't always have to be "breakfast" foods, it can be any balance of carbohydrates, protein, and fiber to give you the energy you need until lunchtime. Kids especially need a healthy breakfast to start their day. They typically go to bed earlier than adults and haven't eaten in a long time. Kids need energy to learn, grow, and play, so it's vital that children start out with nutrient-rich meal.
Here are more breakfast tips on the Missouri Families website.
Breakfast really does "break the fast" because between dinner or our snack before bed, our bodies need energy to start the day. A good balanced breakfast gives us carbohydrates and vitamins for energy, fiber and protein for staying full, and a combination of those for thinking and being alert (and for thinking and playing for kids).
Breakfast doesn't have to be a complicated meal, it can be as simple as an apple, cheese, and crackers. Coffee doesn't count as a balanced meal, you need a mix of carbohydrates, protein, and fiber. Try to include at least 2-3 different food groups. Make sure your breakfast isn't made up of only carbohydrates, they will be digested quickly, raise your blood sugar, and leave you hungry sooner. Add protein and fiber too.
If you find yourself not hungry first thing in the morning, you may want to eat a small snack or wait an hour or so to eat breakfast. The important thing is to not fast all the way until lunchtime. You may feel more hungry when you eat breakfast than when you don't, but that's a good thing. Your body is burning up your food for energy so if you aren't eating any protein or fiber in your breakfast, you will need to add some. Remember to use the USDA MyPlate to help plan all your meals, including breakfast.
Ways to add protein to your breakfast:
- Yogurt, milk, cheese, cottage cheese, or other dairy
- Nuts, seeds, peanut or other nut butters
- Ham, Canadian bacon, or eggs
- Leftovers from the night before (beans, chicken, turkey, etc) added to an omelet, sandwich, or mixed in
- Find a recipe for protein pancakes that uses egg whites and other things to bump up the protein (I have one I am willing to share if you ask!)
Ways to add fiber to your breakfast:
- Oats
- Whole wheat bread or whole wheat bagels
- Whole wheat cereal or fiber-rich cereal
- Brown rice
- Fruit or vegetables
You can plan ahead for breakfast by preparing extra food the night before. If you have beans for dinner, save some for your omelet in the morning (mix with avocado and salsa for a Mexican twist). If you have extra meat from the night before, eat that with a side of fruit, eggs, or on whole wheat toast.
Breakfast doesn't always have to be "breakfast" foods, it can be any balance of carbohydrates, protein, and fiber to give you the energy you need until lunchtime. Kids especially need a healthy breakfast to start their day. They typically go to bed earlier than adults and haven't eaten in a long time. Kids need energy to learn, grow, and play, so it's vital that children start out with nutrient-rich meal.
Here are more breakfast tips on the Missouri Families website.
Tuesday, September 13, 2011
Cook it quick recipes
University of Nebraska - Lincoln Extension has developed a website called "Cook it Quick - Helping You Prepare Foods in a Hurry." The August/September 2011 newsletter has been posted and has some healthy and yummy recipes on it.
Some of the recipes for this month are:
Fall Apple Crisp
Black Bean and Corn Salad
Chicken Enchiladas
Impossibly Easy Cheeseburger Pie
Easy Fruit Salad
Glazed Sweet Potatoes
Yogurt Breakfast Cup
Banana Bread
While you are at it, sign up for the Cook It Quick newsletter on the website. It will send you an email notification when a new newsletter is posted. Check out the newsletter archive for past issues and other great recipes!
Some of the recipes for this month are:
Fall Apple Crisp
Black Bean and Corn Salad
Chicken Enchiladas
Impossibly Easy Cheeseburger Pie
Easy Fruit Salad
Glazed Sweet Potatoes
Yogurt Breakfast Cup
Banana Bread
While you are at it, sign up for the Cook It Quick newsletter on the website. It will send you an email notification when a new newsletter is posted. Check out the newsletter archive for past issues and other great recipes!
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