Now that fall is in full force and winter is just around the corner, opportunities for sunshine will be hit or miss. In addition, the upcoming weekend marks the time to set back clocks one hour, which means less daylight and even less potential for sunshine. Sunlight is very important for many reasons and one of those reasons is that it is the primary means by which we obtain VITAMIN D. According to a 2005/2006 national health survey, 41.6% of the population is vitamin D deficient with African Americans having the lowest levels (due to the higher melanin content of the skin, which blocks some of the sun's rays). The skin contains an inactive form of vitamin D that is activated by the sun. Many factors influence our ability to absorb the UVB rays, including skin color, time of day, season, and sunscreen. Individuals with darker skin tones need longer sun exposure than fair skinned individuals to induce similar levels of vitamin D production. The use of sunscreen also prevents maximum D production. However, it is still important to use sunscreen to prevent oxidative damage from the sun and skin cancer. In order to maximize vitamin D production, the recommended sun exposure is anywhere from 5-60 minutes, 2-3 times per week on arms and legs or face and arms. Note that this is not very much time at all, which means that sunscreen is still important to use the remainder of the time that you may be exposed to the sun. The ideal time to get your "sunny D" would be between 10am and 2pm (not for the whole four hours!), when the sun's rays are strongest.
There are also food sources of vitamin D, but these sources are not as abundant as for some nutrients. Vitamin D is found in fatty fish, such as salmon, tuna, and mackerel. Other food sources include eggs-the yolk contains the majority of the D, so don't be afraid to eat whole eggs-in moderation of course! One whole egg per day should be fine for most people in terms of cholesterol. Fortified foods include cow's milk, orange juice, and some cereals. Vitamin D helps to maintain calcium homeostasis. If you have adequate vitamin D levels, it follows that you will have adequate calcium levels as well. These two nutrients together are important for bone health. Strong bones decrease the risk for osteoporosis and arthritis. Vitamin D prevents muscle spasms by preventing excess calcium release. It also helps regulate blood pressure and improves overall skin health (reduces wrinkling and promotes smooth, soft skin).
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Found these mini-workouts while perusing some fitness sites a while ago. Thought I'd share in case anyone needs a change of pace in their usual fitness routine. These are short and sweet, but try going through one of the circuits 3 or 4 times and you've got a nice work out. Even going through a circuit once will get your blood pumping and give you a boost of energy. Pick out one for today and do a different one tomorrow or the next day...
When we think of immunity boosting foods we may tend to think of chicken soup, garlic, oranges, and orange juice; however, there are a variety of foods that help our bodies fight off infection. Below are some foods that contain properties that promote a strong immune system. 1. [Red] Meat - Beef is a great source of zinc, a mineral essential for immune function, cell division, and growth and development (protein synthesis). A 3-oz, cooked portion of beef contains about 35% of the recommended daily value for an adult. Additionally, meat is a more "bioavailable" source of zinc than plant-based sources (legumes, nuts, and grains contain phytate, a compound that binds zinc and can decrease absorption). While meat is blamed for many poor health conditions, it offers great nutritional value. The important thing to remember is to limit your consumption of meat and stick with lean cuts (96/4 or 90/10). A 3-oz portion one to two times per week is enough to reap the health benefits without risking your health (this does not apply to poultry and fish, which can certainly be eaten more often). If you are not a meat-eater, no worries. Zinc can be found in other sources as well, including poultry (light and dark meat chicken), yogurt, fortified cereals, and legumes (the phytate content of cereals and legumes will inhibit some of the zinc absorption, but they are still a good source of the mineral). 2. Mushrooms - These fungi contain beta-glucans (a polysaccharide) and impact the immune system by activating macrophages, T cells, and other effector cells that ward off infection. The Shiitake and Maitake varieties have been shown in research studies to be particularly helpful in building up immunity. 3. Black Pepper - This spice is probably one of the most frequently used, but did you know that it can help protect you from getting sick? Black pepper contains a host of minerals and vitamins, including zinc, vitamin C, and folic acid. It also has antimicrobial properties, which fend off bacteria and viruses. If you already have a cold (which you won't now that you are eating plenty fruits and veggies and taking your vitamin C), pepper promotes drainage, which decreases the excess mucus and can provide relief from congestion. The spicy properties of pepper can also induce sweating, allowing for further mucus breakdown and elimination of pathogens. What do these 3 things have in common? They would all be great in a soup! So appropriate for this windy, brisk Midwest day. As we are getting to the chillier months (at least here, in the Midwest), there is more talk about the latest influenza vaccine. I have never had a flu shot and do not plan on getting one. Some companies and organizations are demanding that employees receive a flu shot or else lose their jobs. This is unfortunate and I hope that I never have to make a decision between my job and a flu shot. Getting a flu shot does not necessarily protect you from getting the virus. The Centers for Disease Control (CDC) acknowledges that there is no way to predict what strains of the flu will be circulating during flu season. Therefore, the vaccine may or may not contain the virus that is actually out there. So there is still the chance you might get the flu even if you have gotten the shot. Hmm, the risk with the shot doesn't sound much different from the risk without-in either case, a person may or may not get the flu. I don't like that. I'd rather not have this foreign substance in my system. I am not a fan of injections and medications and prefer a more natural approach to maintain a healthy immune system. This includes maintaining a balanced diet with plenty of fruits and vegetables (packed with vitamin C), exercising regularly, and taking vitamin C tablets. Yes! I am all about taking vitamin C. While I am not big on supplement use, I have been taking vitamin C for several years now, as recommended by my DAD! I take "ester C," which is a form of vitamin C that is said to be more bioavailable. This means that our bodies can more readily absorb the nutrient and therefore, we do not need to take as much to reap the benefits. I have read pros and cons of taking the "ester" form. The regular form would most likely work, too, but since I have been taking ester, I will stick with that for now. There is mixed scientific evidence regarding using vitamin C to prevent or treat the flu or the common cold. However, I can honestly say that I have not had a "real" cold since taking vitamin C regularly (daily). I am exposed to plenty of germs every day-I use public transportation, I am a student surrounded by other students 5 days a week, sitting way too closely together, who are coughing, sneezing, and not washing hands*. Despite this, though, I have not been sick. Sometimes, I feel a little tickle in my throat or a stuffed nostril, then I know it's time to double up on my vitamin C. Seriously! I will take an extra one when I feel like I could use a little extra protection and that tickle is typically gone the following day. So there you have it. I can't tell you to take the C, BUT just talking about my experience and putting it out there to give readers an alternative to the flu shot. And now, back to your regularly scheduled programming!
It feels good to post again! These last couple weeks have been pretty busy. Today's recipe is one I have been wanting to post about for a while now. The dish sounded good in my head, but I figured I needed to test it to make sure it was good before I shared it! I tried it earlier this week and the verdict is in: this sweet and savory mix is definitely a winner. This dish features 4 "star" ingredients of fall: sweet potatoes (AGAIN!), carrots, butternut squash, and apples. You may be able to throw out your readers after adding this dish to your diet. Carrots, butternut squash, and sweet potatoes are rich in beta carotene, which is a source of Vitamin A. Vitamin A is essential for vision, a strong immune system, and healthy skin. Apples are a great source of fiber (make sure to eat the skin to reap all the benefits). Apples are also high in vitamin C, which will help fend off the germs you encounter day to day. You will need: 2 medium sweet potatoes 2 large carrots 1.5 cups butternut squash 1 medium apple (I used a Gala, but feel free to use whatever you have) 2 cloves garlic 2 tsp olive oil 1/4 tsp or less kosher flake salt (use 1/8 tsp if using iodized or sea salt) pepper cinnamon Preheat over to 400 degrees F. Slice and cube vegetables and apple. Spread produce evenly on a lined cookie sheet. Drizzle the olive oil over the fruit/veggie mix and use your hands to ensure all the pieces have a coating. Sprinkle lightly with seasonings. Bake in oven for an hour to an hour and 15 minutes. Every 15 minutes, give the mix a stir so that everything cooks evenly and to prevent sticking. Serves 3. Nutrition Info (per serving): Calories: 185 Fat: 5 g Carbohydrates: 39 g Sodium: 94 mg Fiber: 6.5 g Protein: 2.5 g Looks great, smells great! This is a wonderful dish to prepare for the upcoming holiday season. Yes, it's early-ish October, but Thanksgiving is almost here! Winter vegetables are a great way to incorporate more veggies into a picky eater's diet because they are a bit sweeter than say, broccoli or brussels sprouts. However, they are typically higher in carbohydrates as well, so we still don't want to overdo it when consuming them. Until next time! |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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