Your Daily Dose of D

If you've been hearing about vitamin D a lot lately, you're not alone!  Researchers have long known the important role that vitamin D plays in calcium absorption and calcium balance and that diseases such as rickets, osteomalacia and osteoporosis were caused by a deficiency in vitamin D.  More recently however, vitamin D has become a hot nutrition topic as researchers are finding links between a deficiency and many prominent diseases including cancer (breast, colon, prostate), obesity, cardiovascular disease and chronic inflammation (arthritis, diabetes, multiple sclerosis).

Am I at risk of deficiency?

Data from the National Health and Nutrition Examination Survey (NHANES) revealed that in 2001-2006, approximately 33% of the population was either deficient in vitamin D or at risk of becoming deficient. Vitamin D deficiency is diagnosed by a blood test which measures the amount of serum 25-hydroxyvitamin D. Currently, the target level is set at 30ng/mL, but there is a lot of debate among doctors, researchers, dietitians and others in the medical field to raise the target to 50ng/mL. Those most at risk of vitamin D deficiency are older, non-white females and those with minimal exposure to the sun.

How much vitamin D do I need?

The current Recommended Dietary Allowance (RDA) for vitamin D is 10 mcg for infants and 15 mcg for children and adults. Women who are breastfeeding need 19 mcg per day. Vitamin D is sometimes also expressed as International Units (IU).  A daily intake of 400 IU is recommended for adults. Keep in mind that the RDA was set based solely on intake from food or supplements and does not assume intake from the sun.

How do I get vitamin D?

 

1. Sunlight – One form of vitamin D that the body synthesizes is found on our skin. However, this form is inactive until it is exposed to UV rays. The time of day, cloud cover and latitude can affect the amount of sunlight absorbed. Some research suggests that only 5-15 minutes between the hours of 10 a.m. and 3 p.m. during the spring, summer and fall may be effective and safe for people with skin that is prone to burning. Brief exposures to the sun are thought to equal about 5 mcg of vitamin D.
2. Diet – Consuming foods that are high in vitamin D can help prevent deficiency. Key food sources include fatty fish such as salmon (1 oz = 3.5 mcg), canned tuna (3 oz = 4 mcg), egg yolks (1 yolk = 1 mcg), beef liver (3 oz = 1 mcg), and irradiated mushrooms (½ cup = 1 mcg). Many fortified foods such as milk (1 c = 3 mcg), cereal (1 c = 1 mcg) and orange juice (1 c = 2.5 mcg) are also good sources.
   
3. Supplements – A daily multivitamin or supplement is another way to ensure you are getting enough vitamin D and they can be purchased without a prescription. Look for one that provides around 10-15 mcg or 200 IU of vitamin D3.

   

 

Healthfully Yours,

Meghan

Electrolyte Essentials

Let's talk electrolytes, people! Since starting my new job at the hospital, I've discovered that most people don't know what they are, what they do in the body or which foods they are found in. I figured my patients weren't alone, so I decided to share the exciting world of electrolytes with my faithful readers as well!

What is an electrolyte?
An electrolyte is a substance that, when dissolved in water, will become positively or negatively charged. They play key roles in our physiology and metabolism and even the slighted changes in their concentrations can wreak havoc on our bodies! Electrolytes include sodium, calcium, chloride, bicarbonate, potassium, magnesium and phosphate. Since sodium (Na+) and potassium (K+) are the two major electrolytes in the body, I'm going to focus on them.

Where are they in our body?

Sodium is found primarily in our extracellular fluid or the fluid that is outside of our cells. Potassium on the other hand is mainly found in the intracellular fluid, which is the fluid contained inside our cells (duh). The balance or concentration between these two is so important, that there is actually a “pump” in our body specifically to keep them where they are supposed to be.


Fluid compartments, electrolytes and the Na/K pump.

What do they do?
Think of potassium and sodium as partners, working together in three key functions:

1. Maintaining fluid balance between the extracellular and the intracellular compartments.
2. Participating in neuromuscular activities, including heart rhythm.
3. Maintaining pH or acid-base balance.

What are the key sources?
The majority of the sodium we consume is in the form of sodium chloride, or table salt. Sodium is naturally found in some protein sources, whereas fruits, vegetables and grains contain little to none. Processed foods (i.e. canned foods, lunch meats, frozen dinners) contain a lot of sodium for flavor and preservation.

Key sources of potassium are basically the opposite of sodium. Potassium is found mainly in fresh fruits and vegetables with bananas, potatoes and spinach being among the richest sources. Dairy products are often high in potassium as is fresh meat.

How much do I need?

Now that you know the key sources of these electrolytes, it should not surprise you that the majority of people consume too much sodium and not enough potassium. 

The dietary reference intake (DRI) of sodium for healthy adults is 2300mg per day, which is about 1 teaspoon of table salt! Those with heart conditions, diabetes or hypertension should limit their intake to less than 1500mg per day, which quite honestly, is nearly impossible to do in today's world of convenience foods. The minimum requirements for sodium are estimated to be as low as 200mg per day.


One serving of this product contains 1050mg of sodium! Compare that to the DRI!

The dietary reference intake for potassium for healthy adults is 4700mg per day, so better get snacking on those fruits and veggies! To give you a reference point, one banana has about 400mg.

How do I know if I am in balance?

Provided you are in good health, your body will naturally regulate the concentration and balance of electrolytes with fluid gains and losses.

And this brings me to one of my biggest pet peeves: Gatorade!

Compare the 40mg of potassium to the 400mg in a banana! What's the point?

Unless you are doing cardio for over an hour, working out in extreme heat or are vomiting or have diarrhea, there is no need for Gatorade or any other electrolyte replacement drink! Just drink water!

Healthfully Yours,

Meghan

Summer’s Perfect Side Dish

Memorial Day is here, which in my opinion is the official start of the summer barbeque season!  In fact, my friend is hosting one this weekend and I was asked to bring a side dish.  Not wanting to do the traditional mayonnaise-based potato or pasta salad, which are super high in saturated fat and lacking any real nutritional value, I racked my brain thinking of a better option.  The hostess is already providing fresh fruit and a caprese salad (yum!), so those were out.  Then I remembered this beauty of a recipe that my sister-in-law makes – a bean salad with cilantro dressing!  Perfect!

The heart of this dish is the 4 different varieties of beans – kidney, black, garbanzo and black eyes peas.  All beans are a good source of protein, fiber, iron and zinc and the phytocehmicals they contain are thought to be protective of cancer. 

The beans are great and all, but the dressing is what really shines in this recipe.  Garlic, a root vegetable, and also part of the aromatics family brings flavor to any dish.  It is believed that eating garlic regularly may reduce atherosclerosis as well as some cancers.  The jalapeno adds a “kick” of vitamins A and C along with the chemical capsaicin, which may improve overall digestion.  With its distinct flavor and scent, cilantro provides both vitamins A and K, phytochemicals and may help lower cholesterol levels.  Lastly, there’s the olive oil.  Olive oil is a monounsaturated fat, which without getting too technical means it has only one double bond and is liquid at room temperature.  Olive oil may help protect your heart by lowering cholesterol levels, aiding in blood clotting and regulating blood glucose levels.

Four Bean Salad with Cilantro Dressing

Ingredients:

Cilantro, garlic and jalapeno

1 15oz can each, drained, of:
    black eyed peas
    garbanzo beans
   kidney beans

    black beans

1 clove garlic, minced

1 jalapeno pepper, stemmed & seeded

1 small bunch cilantro

2/3 cup extra virgin olive oil

1/3 cup red wine vinegar

2 tsp Dijon mustard

1 tsp sugar

1 tsp ground cumin (I usually do 1 ½)

1 tsp salt

Directions:

1)  Place beans in a large colander; rinse well under cold running water.  Drain thoroughly; transfer

to a large bowl.

2)  Pulse garlic and jalapeno in a food processor; add cilantro, oil, vinegar, mustard, sugar, cumin,

and salt.  Process until well combined. 

Dressing should look like this!

3)  Pour dressing over beans; toss.  Stir well.  Serve at room temperature or chilled.

Note:  This salad always tastes better after a day of marinating, so I prepare it 24-48 hours in advance and keep it covered in the fridge!

Final product...yum!

So, not only is this side dish good for you, but it also tastes good….seriously good!  I promise this salad will be the hit of any summer barbeque or picnic (oh…Ravinia!).  Plus, its vegan and nut and gluten free, so all can enjoy!

Healthfully Yours,

Meghan

National Salad Month: Iceberg Will be Green With Envy!

With the warmer weather upon us and everything looking greener, it only makes sense that May is National Salad Month!  What better way to take advantage of your garden or local farmer’s market than with a great, refreshing salad?!

Salads are a such an easy way to get a serving or two of veggies in, but don’t get stuck in a rut by limiting yourself to the same-old boring chef’s salad.  Did you know that iceberg lettuce, a staple in the chef salad, is almost all water and basically void of any nutrients?  Shockingly, iceberg lettuce is one of the most commonly consumed vegetables right up there with the potato (i.e. french fry)!

Freshening up your salad routine can be as easy as swapping out your greens.  Choosing one of these darker, leafier greens over iceberg will provide you with vitamins A, C and K as well as potassium, calcium, iron and fiber!  Not to mention, these greens each have a distinct flavor and can add a little more depth to your salad. 

Not sure where to begin?  Here are a few of my favorite salad greens with links to some delicious recipes:

Kale

1.       Kale – This “superfood” has gained extreme popularity over the last few years amongst foodies and dietitians alike!  The taste is mild although slightly bitter and has some hints of cabbage.  The leaves are broad and ruffled and can range in color from deep green to purple.  Here is an easy kale salad starter recipe that you can add your favorite ingredients to.



Cabbage

2.       Cabbage – Although most known for its use in coleslaw, cabbage is also a great green for a traditional salad.  Varieties include green and red (purple) and have a slightly bitter or sharp taste.  The leaves should be crisp and crunchy.  Explore cabbage with this beautiful salad recipe.

Arugula

3.       Arugula – Often used in a mix of greens (mesculin), arugula adds texture and flavor to any salad.  Its leaves are dark green and tender and taste spicy or mustard-like.  Check out this recipe for a simple, refreshing arugula salad.



Spinach



4.       Spinach – Most commonly eaten cooked, spinach is also great raw.  I love using baby spinach leaves as the starter green for my salads.  The leaves are usually smooth, green and tender and taste slightly bitter.  Because of its bitterness its often paired with sweet strawberries as in this yummy salad.

Remember to keep your salad healthy by avoiding large amounts of dairy, croutons or cream-based dressings. Instead, dress your salads with nuts and seeds, vegetables, fruits and berries and lean protein. And choosing an olive-oil or vinegar based dressing will help you save on saturated fat and calories!

So whether you find them at the grocery store, the farmer’s market or even your own backyard, I hope this guide inspires you to try and boost your salad with some of these nutritious greens!   

Healthfully Yours,

Meghan

Building a Better Breakfast

I’ve heard all the excuses for skipping breakfast in the morning.  “I don’t have enough time.”  “I can’t eat first thing after waking up.”  “All I need is a cup of coffee to get me going.”  Make all the excuses you want, but when 3:00 pm rolls around those same people are lined up at the vending machine because they are starving!  If this seems familiar, you're not alone!

But here's the deal, as cliché as it may sound, breakfast is the most important meal of the day.  Research continues to show that skipping breakfast causes us to be tired and irritable.  What is even more alarming is that skipping breakfast is strongly linked to the development of obesity!  Multiple studies show that overweight and obese adults and children are less likely to eat breakfast than their thinner peers.  When we skip breakfast, we are more likely to eat more food than usual at our next meal or munch on high-calorie snacks to fend off the hunger!

Ok, so I’ve convinced you to start eating breakfast – hooray!  But now you’re probably wondering what to eat.  I suggest foods that are high in protein and fiber because those nutrients tend to keep us satiated, or feeling fuller, longer.  Sorry, but cinnamon rolls, muffins and fruit loops won’t cut it!  You’ll most likely end up crashing mid-morning and be more likely to over-indulge at lunch.  This does not mean however, that you need to exclude carbohydrates from breakfast completely, but just make sure they are 100% whole grains, high in fiber and accompanied by a good protein source.

Here are a few examples of my go-to breakfasts that are high in protein and fiber and take less than 5 minutes to make!



1.       A two egg veggie omelet with one slice of 100% whole wheat toast.  I like to use mushrooms, tomatoes and spinach in mine.

2.       One serving of old-fashioned oatmeal.  Add 1 tablespoon of natural peanut butter, 1 apple chopped, 2 tablespoons of ground flaxseed and 1 tablespoon of cinnamon.

3.       A smoothie made of 6 oz of Greek yogurt, 6 oz of milk (I use soy milk), 1 banana, ½ cup of blueberries and 2 tablespoons of ground flaxseed.

4.       Dinner leftovers also can be used for breakfast, a concept my friend and fellow RD, Tera Naset, introduced me to.  Who says you can’t have chicken and broccoli for breakfast, right?  Or, add those leftover proteins to your omelet!

Try it out for yourself and take my breakfast challenge!  Eat a low-protein, high carbohydrate breakfast, such as pancakes every morning for a week.  At the end of each day, record how you felt (tired, happy, hungry) and what you ate for the rest of the day.  The next week, eat one of my packed breakfast suggestions above, or one of your own high-protein recipes and record the same.   Let me know your results!

Healthfully Yours,

Meghan

Celebrating Food 365 Days a Year!

As my wedding day quickly approaches (12 days away), things have become a little hectic around here!  Between working full time, planning, the wedding itself and then honeymooning (woo-whoo!) time is going to be little short.   I don’t think I’ll have another chance after today to write for about three weeks, but I wanted to give you all something to look forward to while the blog is on hiatus.  And that, is Food Holidays!! 

All you have to do is google “food holidays” to see that there is something delicious to celebrate 365 days a year!  Some of my personal favorites include National Chocolate Cake Day (February 27^th), National Cheese Day (June 4^th) and National Coffee Day (Sept. 29^th)! 

So below is a list of some great ones for you to rejoice in over the next few weeks.   And did you know, today is National Waffle Day?!?  I found out too late to enjoy it this morning but now, I’m thinking “brinner” (breakfast for dinner) is in order!

March (National Nutrition Month, National Celery Month, National Peanut Month)

3/26       Spinach Day

3/31       Oranges and Lemons Day

April (National Garlic Month, National BLT Sandwich Month, National Soy Foods Month)

4/1         National Sourdough Bread Day

4/7         Coffee Cake Day

4/14       National Pecan Day

4/16       Day of the Mushroom

4/25       National Zucchini Bread Day

4/30       National Raisin Day

How will you celebrate these food holidays?  Feel free to share any days I may have missed or any recipes you think would be fitting to honor them!

Healthfully Yours,

Meghan

Guinness-Cheers to Your Health!

Ah, St. Patrick’s Day!  A day to feast on really fatty foods, talk with a fake Irish accent, color everything green (from pancakes, to beer, to our waterways), and of course, drink a pint of Guinness.  I’m not one of those people who can drink Guinness on a regular basis, but I do like to enjoy one every St. Patrick’s Day with my corned beef and cabbage (and a shot of Jameson -sshhhh)!  It turns out however, I could maybe stand to drink a pint more often. 

You see, compared to other beers, Guinness does have some redeeming qualities.  Interestingly, those old ads, such as the one above, came about because people claimed to “feel better” after drinking a Guinness.  Go figure, right?

Those ads may not have been that far off though.  Guinness has about 125 calories per 12 oz pint, which is about 25 calories less than most other beers of the same size.  It also contains trace amounts of calcium and iron (though not enough to be considered a good source), which is where the old recommendation for pregnant women to drink it came from.    

Additionally, a study conducted at the University of Wisconsin and presented at the 2003 American Heart Association’s annual conference found that Guinness contained high amounts of the antioxidants known as flavonoids.  I would post a link to the study so you could read it for yourselves, but unfortunately it is unpublished.  Briefly, the researchers injected 8 dogs with either Guinness or Heineken and what they found was that the dogs injected with Guinness had less blood clots, making the claim that Guinness is good for your heart!

Now am I encouraging everyone to consume massive amounts of Guinness (or any alcohol for that matter)?  No, especially not pregnant women!  However, I don’t think the occasional pint of beer is going to harm you, and if you choose Guinness, it just might be good for you!

I’ll be enjoying my Guinness in this delicious looking recipe for dinner tonight.  Slainte!   

Vegetarian Guinness Stew  from www.thekitchn.com

(serves 6)

Ingredients:



picture courtesy of www.thekitchn.com

1 tablespoon olive oil
3 celery stalks
3 small onions
1 pound button mushrooms, cleaned
3 pounds russett potatoes, peeled
3 large carrots, peeled
1 tablespoon flour
One 11.2-ounce bottle of Guinness
1 teaspoon mustard
1 tablespoon Better than Bouillon vegetable base
2 tablespoons tomato paste
1 bay leaf
1 teaspoon black pepper
1 teaspoon paprika
4 cups water
2 teaspoons sugar
1 teaspoon salt

Directions:

1.       Finely chop celery, 2 of the onions and 4 mushrooms. Heat olive oil in a large soup pot and add chopped vegetables. Cook until softened and beginning to brown, about 10 minutes.

2.       Meanwhile, chop the remaining onion, potatoes and carrots into large chunks. Set aside.

3.       Add flour to the softened mixture and stir to coat. Cook for 2 minutes. Pour in Guinness and scrape up any browned bits from the bottom of the pan. Add the remaining ingredients and bring to a boil. Reduce heat and simmer uncovered until all vegetables are fork-tender, about 45 minutes.

Happy St. Patrick’s Day!

Healthfully Yours,

Meghan

“May you always have a clean shirt, a clear conscience

and enough coins in your pocket to buy a pint!”

-An Irish toast