The Dark Truth

Chocolate and Valentine’s Day are almost synonymous. When picking up a box of chocolate for your special someone, consider the benefits of dark chocolates.

When enjoyed in moderation, dark chocolate is a satisfying treat that can provide nutritional value. You can celebrate Valentine’s Day with a small treat of dark chocolate as part of your a healthy diet.

Dark chocolate contains flavonoids that come from extracts of the cocoa bean. Choosing dark chocolate with a high percentage of cocoa gives your body more of these healthy antioxidants. Some studies report small portions of dark chocolate can maintain heart health and maintain the health of blood vessels.

Fun Facts about Chocolate

 • As an elixir for love, chocolate has been believed throughout history to bring smiles to the broken-hearted and to prompt amorous feelings in both men and women.

• The Mayans and Aztecs believed that the Cocoa Beans originated from Paradise and would bring wisdom and power to anyone consuming them.

• In 1907, the iconic Milk Chocolate Hershey’s Kisses were introduced. They are one of the most successful chocolates and Hershey produces approximately 20-25 million per day in a variety of flavors.

• More than 36 million heart-shaped boxes of chocolate will be sold for Valentine’s Day.

• American men say they’d prefer to receive boxed chocolate as a Valentine’s Day present followed by gourmet, high-end chocolates then conversation heart candies.

New You- Week 5

How are your New You goals going? Good I hope! This week I am encouraging you to stick with your goals, and what better way than by seeking the support of family and friends. Join a class or league where people count on you to show up or pick an event to do with a friend/s and start training together. If you need information on events or classes or even places to go workout try looking in these areas:

• Your state, county and city parks & recreation centers. (For those in Utah and Salt Lake County here are the links for the State  and Salt Lake County)  
• Your school district community education (Granite School District has Granite Peaks a lot of their classes have already started but there are some that don’t start until February)
• Websites like Utah Running and Salt Lake Running Company have information on races, triathlons, etc. (Note: I am not affiliated with either of these websites, I just like their event calendars  )

You can also start your own walking (or biking or swimming, etc) group with friends, neighbors, co-workers, family, etc. Having a group makes it more fun and holds you more accountable.

Try exchanging healthy recipes with family/friends. Start a blog and post your recipes (you could even analyze your recipe at http://caloriecount.about.com/cc/recipe_analysis.php  and post the nutrition facts with it).

Well, I hope over the last 5 weeks I have helped you with your New You lifestyle. Remember if you need your personal calorie goals, portion size information, how to read a nutrition label, or physical activity guidelines. Please read my posts below.

Remember you likely will have an occasional setback. But instead of giving up entirely, simply start fresh the next day. Remember that you’re planning to change your life. It won’t happen all at once, but stick to your new you lifestyle and the results will be worth it!

New You – Week 4

This week be good to yourself. To help relieve stress and stay on track with your fitness and nutrition goals try some of these ideas:

• Get plenty of sleep.
• Practice deep breathing while relaxing your muscles one at a time.
• Take a break and go for a walk.
• Take short stretch breaks throughout the day.
• Try taking a yoga or tai chi class to energize yourself and reduce stress.
• Try a new hobby, like a pottery class or any activity that sparks your interest.

 

I also believe two of the best behavior changes you can make are to limit screen time (and not just for kids but for adults too) and increase physical activity!

Number 1: Limit Computer Time and Television Usage

From the National Heart Lung and Blood Institute

For many of us, limiting our computer usage and getting away from all screens can be a challenge. That means television (TV) screens, computer monitors, and even the handheld devices we use for checking email, listening to music, watching TV, and playing video games on the go.

Health experts say screen time at home should be limited to two hours or less a day, unless it’s work- or homework-related.  The time we spend in front of the screen could be better spent being more physically active (increasing our ENERGY OUT), and setting a good example for our families.

When it comes to kids—parents  and caregivers should not only set a good example, they need to set rules that limit kids’ computer time, TV watching, and video game playing to reduce how much time is spent in front of a screen. Research by the Henry J. Kaiser Foundation shows that when parents set rules AND enforce them, TV-watching time drops by two hours a day.

Unfortunately, the same study also reveals that setting and enforcing rules is a challenge for many parents/caregivers:

• 53 percent of all 8- to 18-year-olds said their parents didn’t set TV-watching rules
• 46 percent said they have rules but less than half (20 percent) say they’re enforced

Other Screen-Time Statistics Source: Henry J. Kaiser Foundation, “Generation M: Media in the Lives of 8–18 Year Olds” 2005 Survey) Nearly one-third of 8- to 18-year-olds have computers in their bedrooms Two-thirds have TVs and video game players in their bedrooms Those with bedroom TVs spend almost 1½ hours (or more) in front of the screen than those without TVs Every day, on average, 8- to 18-year-olds spend about: Four hours watching TV, DVDs, etc. Over one hour on the computer Fifty minutes playing video games

 

 Have you evaluated how much screen time you spend in a day? I do all of my work on my computer, but I also find I use too much of my leisure time on Facebook and blogs when I could be spending it outside (when our air quality is a little better ) or inside doing some sort of exercise.  So if you have evaluated your screen time and find you need to limit it (like me )… set a specific goal and tell family members/friends about it so they can help support you (interpretation: they can  catch you on Facebook and rat you out.. ha ha)

Number 2: Increase Physical Activity

If you click on this link you will find a .pdf file of the 2008 Physical Activity Guidelines for Americans.  But basically these are the facts… People with higher levels of physical fitness are at a lower risk of developing chronic disease, including coronary artery disease, hypertension, type 2 diabetes, osteoporosis, and certain types of cancer. Another benefit of physical activity is it can aid in managing mild to moderate depression and anxiety.  The key recommendation is to engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, on most days of the week. (See the above link for ideas on what is “moderate-intensity” exercise). Oh, and for children and teenagers the recommendations are for at least 60 minutes of physical activity on most, preferably all, days of the week.

Of course is always seems so hard to find the time or energy to exercise. See this .pdf file for common barriers to exercise and some ways to overcome them.

My biggest barrier is always finding the motivation to stick with it. Which is funny because a big chunk of my life was spent “sticking with” gymnastics, which I did on a competitive level up to and all through college, but I always joke that I spent my lifetime of exercise motivation on those 15+ years of gymnastics and now my tank is empty . Just kidding, while I find it A LOT more difficult to stay focused I have found that setting a physical activity goal with a specific endpoint in mind really helps keep me motivated.  In fact, I am now trying to decide between a few half marathons and triathlons to keep me motivated through this dreary time of year. Anyone else looking or training for an event?

If you would like a place to start here is a little information on walking and a sample walking program and some simple stretches.

OK, now that we have talked about taking care of yourself and screen time and exercise, are you ready for a couple recipes? I love these because they are simple, yet healthy and DELICIOUS!

I got from Clean Eating Magazine awhile ago. I love sweet potatoes! They are so yummy and good for you– they are CHOCK FULL of vitamin A, C and B6 and contain fiber and antioxidants!! And hello, this recipe is only 100 calories per ¾ cup serving! That is fabulous!

Sweet Potato-Apple Sauté

From Clean Eating Magazine

Servings: 6

Ingredients

4 medium sweet potatoes, washed

1 cup ice cubes

1 tsp olive oil

1 medium Granny Smith apple, peeled and cut into ½ inch chunks (about 1 cup) (Note: I have used Braeburn apples as well—and I usually use 2 apples instead of 1)

1/8 tsp allspice

1/8 tsp sea salt

 2 tbsp maple syrup

1/8 tsp ground black pepper

Directions

1. Cut a ¼ inch deep slice through the peel of each sweet potato, lengthwise, and place in a medium saucepan. Cover with water and bring to a boil. Lower heat and simmer until tender, about 20 minutes. Drain boiling water and add ice cubes and 2 cups cold water. Let potatoes rest for 5 minutes. Drain cold water, remove ice and slip peels of potatoes. Slice into ¾ inch chunks.
2. Back at the stove; pour oil into a large nonstick skillet over medium heat. Add apple and sprinkle with allspice and salt. Sauté for 3 minutes, stirring frequently, and then cover with a lid for 2 more minutes. Remove lid and scoop sweet potato pieces on top of apples.
3. In a small bowl, stir together maple syrup and 1 tbsp water, then pour over apples and potatoes. Lower heat, cover and cook on low for 2 to 3 minutes. Remove lid, stir briefly and top with pepper. Serve

Nutrients per ¾ cup serving: Calories: 100, Total Fat: 1 g, Sat.Fat 0 g, Carbohydrates: 23 g, Fiber: 3 g, Sugars: 9 g, Protein: 1 g, Sodium 90 mg, Cholesterol: 0 mg.

Ok this one is another super easy recipe that has a lot of fiber (good for your heart, cholesterol and keeping you regular ) and is super tasty!

Chicken Avocado & Bean Wrap

Servings: 8

Ingredients:

1 avocado, mashed with fork

1 cup salsa

2 tbsp light ranch dressing

½ lb (8 oz) roasted or baked chicken, chopped into bite size pieces (or I have used canned chicken to make this super fast)

1 cup black beans (low sodium), rinsed and drained and you can lightly mash them with a fork

8 – (6 inch) whole wheat tortillas (or you can use pita pockets, sandwich thins, etc)

Directions:

1. Mix salsa and ranch with the mashed avocado
2. Spread avocado mixture down the center of each tortilla. Add a layer of beans and then top with chicken
3. Tightly roll up tortilla

 

Nutrients per serving: Calories: 255 calories, Total fat 7 g, Sat. Fat: 1.5 g, Carbs: 35 g, Fiber: 8 g, Sugars: 1 g, Protein: 14 g, Sodium 570 mg, Cholesterol: 15 mg

 

That’s it for this week. Keep up the good work and come back next Monday for the final tips in the New You series (but definitely not the end of my blogging about nutrition and healthJ)

New You – Week 3

Ok team, how did week 2 go? Are you feeling good about your lifestyle changes? I hope so! And again, if you had a bad day or even a few bad days shake it off and start over new this week. Making lifestyle changes is not easy and it takes some practice.

So this week I am going to help you figure how to use the nutrition facts label to guide your food choices. The Food and Drug Administration has this cool graphic that provides information on all the parts of the label. And unless you have REALLY good eyesight you will have to click on the image to be able to read it.

I hope reading these sections helps dispel any questions you may have about the nutrition label. It is a great tool to guide food choices (if used correctly ;) ). Try this little activity  (requires Flash) to see how to judge if a product is right for you.

Last but not least here are some explanations about what health claims on food labels really mean 

FDA has strict guidelines on how certain food label terms can be used. Some of the most common claims seen on food packages are:

• Low calorie = Less than 40 calories per serving.
• Low cholesterol = Less than 20 mg of cholesterol per serving.
• Reduced = 25% less of the specified nutrient or calories than the usual product.
• Good source of = Provides 10%-19% of the daily value of a particular vitamin or nutrient per serving.
• Calorie free = Less than 5 calories per serving.
• Fat-free / sugar-free = Less than ½ gram of fat or sugar per serving.
• Low sodium = Less than 140 mg of sodium per serving.
• High in = Provides 20% or more of the daily value of a specified nutrient per serving.
• High fiber = 5 or more grams of fiber per serving.

 

 Well team, that is all for this week. Good luck, be good and stay tuned for next Monday for some information on behavior changes and a couple of yummy healthy recipes.

New You – Week 2

How did week 1 go? Are you feeling great about your accomplishments thus far? If it’s been hard to make changes, don’t feel discouraged. If you had a bad day (or multiple days) this past week don’t worry about it, this is a new week and time for a better you.

So this week we are going to talk about estimating the calories you need in a day. Estimating your calorie needs can be done in a number of different ways.  There are ways to measure it using various different machines and there are numerous equations that can be used to estimate it, and while the equations may not be quite as accurate as the machines they can get pretty darn close.

Here are 2 sites that can calculate your body mass index (BMI) and your daily calorie needs. If they give you slightly different numbers you can average them to get a general idea of your calorie needs. 

http://www.bcm.edu/cnrc/caloriesneed.htm

http://www.nutritiondata.com/tools/calories-burned

Next this equation has been shown to be pretty accurate but you need to whip out the huge graphing calculator to get this one figured out. Oh and here are some conversions for you…

 

To start you will need to convert your weight and height…

Divide your weight in pounds by 2.2 to get your weight in kilograms.

Multiply your height in inches by 2.54 to get your height in centimeters.

Ok are your calculator fingers ready? …

Mifflin-St Jeor Equations
Men: (9.99 X weight) + (6.25 X height) – (4.92 X age) + 5
Women: (9.99 X weight) + (6.25 X height) – (4.92 X age) – 161

 

**Equations use weight in kilograms (kg), height in centimeters (cm)**

Since most of us don’t sleep all day every day, we need to take the number you got above and multiply it by an ”activity factor” to get a true picture of the total calories used each day.

(NOTE: Many people tend to overestimate their activity level.)

•1.200 = sedentary (little or no exercise)
•1.375 = lightly active (light exercise/sports 1-3 days/week)
•1.550 = moderately active (moderate exercise/sports 3-5 days/week)
•1.725 = very active (hard exercise/sports 6-7 days a week)
•1.900 = extra active (very hard exercise/sports and physical job)

So if you took the time to punch the numbers in, go ahead and compare it to the results you get on the websites and see how close it is. It should be pretty close. And like I said you can average your results to get a better estimate of your calorie needs.

**I know I have mentioned this previously but remember when setting calorie goals for yourself that generally women should not consume any less than 1,200 calories per day, and men should not consume less than 1,500 calories per day.**

Next, about portion control.  Portion sizes have become so extreme lately. When you can get all of your calories for one day in one hamburger at a fast food restaurant you know there is a problem! Anyway, here are some links to get an idea of exactly how much you should be eating from each of the food groups.

First the portion sizes from the mypyramid website for a person consuming 2000 calories a day. Now of course this will differ a little if you need to eat more or less to maintain or lose weight, but it will give you a general idea. (Plus you can always go here and get the calories and portion sizes for your specific needs)

Second is this wallet size .pdf handout on easy ways to estimate portion sizes (that you could laminate and keep with you always… ha ha ha )  

Next, is a .pdf document by the Centers for Disease Control (CDC) about portion control and pitfalls to avoid when trying to manage your weight. It comes complete with a game and references for more information. 

As a side note, they also have this cool brochure on managing your weight without being hungry.

If you really think you are good at portion size or if you just want to test your knowledge try out this quiz.

Ok, well that is it for this week. You now have the tools to determine how many calories you need (and remember to create a calorie deficit aim for 500 – 1000 calories below the estimated calorie needs you calculated above to result in a weight loss of 1 – 2 pounds per week), and how to measure/estimate portion sizes.

I hope you all have a great “new you” week and I’ll be back next week with lots of information about the nutrition label!

New You – Week 1

If you are a first time visitor to my blog, welcome! If you are curious about me, feel free to click here to learn more.

Over the next 5 weeks I will be providing some tips to help you become a new healthier you in 2010. 

So to start… what has proven to be successful when it comes to weight loss? There are many “diets” and “theories” out there; however, I have to be completely honest. I have the secrets below! Shhhhh

Do you want to know the biggest secret of all? Nothing I am going to share is probably something you haven’t heard before! There is no magic pill or fad diet that works overnight and weight loss is HARD but soooo rewarding! Ok, wow! …now that I have given you a stellar pep talk let’s begin…

Seven Secrets of Successful Weight Management

(from the National Heart Lung and Blood Institute/National Institutes of Health)

If you have ever tried to take off weight, you know that it’s more than a matter of promising yourself you’ll eat less and move more. You also need to mentally prepare yourself for new behaviors. Here are some tips for getting and staying in a healthy weight mind-set:

1. Start small. Many people set unrealistic goals for the amount of weight they want to lose. But you can greatly improve your health by losing just 5 to 10 percent of your starting weight. Even though you may choose to lose more weight later, keep in mind that this initial goal is both realistic and valuable.
2. Set smart goals. It’s important to set goals that are specific, achievable, and forgiving (allow yourself to be less than perfect). For example, “exercise more” is a fine goal, but it’s not very specific. “Walk for 60 minutes every day” is specific and perhaps achievable. But what if you get a bad cold one day and there’s a drenching rainstorm on another? “Walk for 60 minutes, 5 days each week” is specific, achievable, and forgiving. A great goal!
3. Build on success. Rather than select one big goal, choose a series of smaller goals that bring you closer and closer to your larger goal. For example, if one of your big goals is to reduce your daily calories from 2,000 to 1,200, first reduce your calories to 1,700, then move to 1,400, and finally to 1,200. Likewise, with physical activity, first establish a small new habit—such as walking 10 minutes a day—and then gradually increase it. Everyone can find time to walk 10 minutes each day. When you experience success at reaching a small goal, it will motivate you to keep moving toward your larger ones.
4. Reward yourself! Rewards that you control will encourage you to achieve your goals. For a reward to work well, choose something you really want, don’t put off giving it to yourself, and make it dependent on meeting a specific goal. (Examples might be, “When I lose 10 pounds, I’ll go to the mall the next day and get a fabulous new nail polish.” or “When I’ve walked 60 minutes daily for 3 weeks, I’ll take an afternoon off and treat myself to a movie.”) Avoid food as a reward. It usually works better to give yourself frequent, small rewards for reaching short-term goals than bigger rewards that require long, difficult effort.
5. Write it down. Regularly record what you do on your weight-loss program, such as your daily calorie intake and amount of physical activity, as well as changes in your weight. (Try to weigh yourself at the same time of day once or twice a week.)Keeping track this way can help you and your health care provider determine what behaviors you may want to improve. Keeping tabs on your progress can also help you stay motivated.
6. Know your triggers. To lose weight successfully, you need to be aware of your personal eating “triggers.” These are the situations that usually bring on the urge to overeat. For instance, you may get a case of the munchies while watching TV, when you see treats next to the office coffeepot, or when you’re with a friend who loves to eat. To “turn off” the trigger, you’ll need to make a change in the tempting situation. For example, if the pile of doughnuts near the coffeepot is hard to resist, leave the scene as soon as you pour yourself a cup of coffee.
7. The fine art of feeling full. Changing the way you eat can help you to eat less without feeling deprived. Eating slowly can help you feel satisfied sooner and therefore avoid second helpings. Eating lots of vegetables and fruits and drinking plenty of noncaloric beverages can also make you feel fuller. Another trick is to use smaller plates so that moderate portions don’t seem skimpy. It also helps to set a regular eating schedule, especially if you tend to skip or delay meals.

 

To help you obtain your weight loss goal (or any healthy lifestyle goal for that matter) I have some great resources. The first is the nutrition.gov website that can help you get started. It has links to sites where you can calculate your body mass index (BMI) and calorie needs as well as resources for setting goals and tracking your progress.

**Remember when setting calorie goals for yourself that generally women should not consume any less than 1,200 calories per day, and men should not consume less than 1,500 calories per day.**

Another great one is the mypyramid site where you can enter in some basic information and it gives you recommendations for the number of servings in each of the food groups and links to sample menus, and recipes geared specifically to you. There is also myfoodapedia which is a great food database that can help you look up the calories in foods. AND last but not least the mypyramid tracker site can help you track what you eat and the exercise you do, and it calculates everything for you! So easy!  

Also, for all you iPhone users there are some great apps out there. I like the one called Lose It! It’s free and has a pretty good food database. It will give you calorie recommendations based on the amount of weight you would like to lose in a week. Remember for best results you should aim to lose 1-2 lbs per week.  

Last, but not least here are some self-monitoring and goal sheets for you to use (or you can make some of your own using these as inspiration ). Goal Sheet – Diet record –  Food Diary – Physical Activity Diary – My Pyramid Worksheet

Ok team… we are pumped…we are ready… we are going to lose weight…BREAK!!!…

Get Moving!

My goal for you today is to go weigh yourself, and if you don’t have a scale at home, borrow a neighbors, go to a gym, or sneak into a doctor’s office ,  and then set a goal to weigh the same amount (or less) by January 1st. With the cold weather and holidays ahead, its way too easy to just throw on the over-sized sweatshirts and wait for spring to come, but that definitely won’t help you maintain your weight through the holidays.

You don’t need to sign up for personal training or even join a gym. But, if you think these two tools may help you and you can afford to do so, than why not? Whatever tools you think could work for you to get and stay motivated, use them!

Here are some other ideas as well…

1. Take a walk…and it doesn’t have to be outside. Walk around the mall or if you have a large workplace do a couple laps inside the building. Also, as you do your holiday shopping take one of the parking spots out in no-mans-land and enjoy getting a little exercise walking from your car to inside.

2. If you watch TV, do crunches, push-ups, wall squats or any sort of strength training during commercial breaks. Challenge family members to do this as well, you can even make up an exercise sheet to keep track of how many crunches you are doing in day.  Whether you enlist fellow family members, workers or friends, the greater the sense of accountability to the group, the more likely you’ll keep up without it even when the couch is beckoning you.

3. Try something new. Join a karate school, learn self defense, join a racquetball club or even ballroom dancing. Whatever your interests are, you’re not alone if you need more than just a workout to stay tuned in. Whatever you choose, be sure to consult your primary care physician before going 0 to 60 on the activity scale. You do not want a new physical activity plan to land you at the doctor’s office due to injury. So, get a physician’s clearance!

Stay tuned for more weight loss tips starting at the end of the month. Until then, happy moving!

How Much is Too Much? Halloween Candy Tips

 

Halloween is an exciting and fun time for kids (and adults) but it can lead to sugar overload and frustration for parents.

For parents: When your kids return from trick-or-treating have them sort their candy into favorites and not-so favorites. Throw the not-so favorites out or save them for craft projects (think candy for gingerbread houses).

Remember bite-size candies are better portion sizes than miniature, regular or super size candies/bars. However, it can be easy to eat a lot of them in a sitting because they are so small. An appropriate goal for children is no more than 4-5 bite size or 2-3 mini portions (equal to a regular size candy/bar) per day.

Candy when stored properly can last for a while. Establishing eating times for Halloween candy — or any candy, for that matter — such as after lunch or after dinner will prevent overeating. Avoid rewarding good behavior with candy; often leftover holiday candy is used as a reward for good behavior. Reward with a pencil, stickers or certain privileges.

For an adult, it really is almost the same. Aim for no more than a regular size candy/bar daily. A regular candy bar can be 200-250 calories. If an adult eats mindlessly — 2 or more regular size candy bars daily — they run the risk of gaining a pound a week. Five hundred calories a day equals a pound in a week, and it does not take long to eat that much. 

Lunchbox Ideas

I recently did a Little Theatre class at the Orem Macey’s on lunchbox ideas and thought it would be nice to share some of the info on here.

 

Tips for packing a lunchbox

1. Make smart choices

•Try to include different colors, textures and flavors

• Provide selections from as many food groups as possible

•Consider your childs likes and dislikes and that these change periodically

2. Plan ahead

•Make several containers or baggies of items to include in your child’s lunches for the week (vegetables, crackers, pretzels, dry cereal)

•Create a cycle menu or a list of options for each food group •If you are planning to pack dinner leftovers for lunch, pack the storage container as you are cleaning up for dinner.

•Prepare muffins, quick breads, trail mixes, granola bars, etc on the weekends when you may have more time and keep them handy in the refrigerator for daily packing.

•Use your freezer  (pre-pack and freeze single servings)

3. Organize

•Have a staging area set up with everything you need in one place, including…

At least two lunch boxes •Brown bags •Plastic baggies •Storage containers in all sizes •Spoons and forks •Napkins •Straws •Thermos or water bottle •Cookie cutters, food markers, stamps, etc.

4. Go small

•Use kid serving sizes. Adult size servings can overwhelm a child, causing disinterest in the meal.

•Children enjoy a small amount of a variety of foods

5. Get your kids involved

•Take your kids shopping with you so they can have some input

•Invite children to help with lunch preparation and give them choices within established boundaries; older children can often prepare and pack their own lunch with adult supervision

6. Be creative

•Have themed lunches -  ie:  fish theme with sandwich cut into a fish shape with fish crackers and blue yogurt (water)

•Cut shapes!  Use cookie cutters, glasses, or cut into cubes or strips with a knife. •Make kabobs or wraps instead of sandwiches

•Try different types and shapes of bread •Add sprinkles! Decorate with food coloring markers! Leave notes, jokes, etc!

•Provide dipping sauces like ketchup, yogurt, hummus, nut butters, guacamole, etc.

•Use mini-versions of regular foods (or cut them smaller). Mini muffins, bagels, and crackers seem to go over better with preschoolers than regular size.

The Sunshine Vitamin

Vitamin D nicknamed the “sunshine vitamin” is being touted as a super nutrient for its many health benefits. However, Americans of all ages are falling short of getting the vitamin D they need, and vitamin D deficiency is being called a silent epidemic.  You may have heard that vitamin D is necessary for strong bones and to prevent osteoporosis.  But did you know that vitamin D also plays a role in immune function and reducing inflammation?  The benefits of vitamin D have also been studied in relation to blood pressure, brain development, and healthy gums and strong teeth.

So how much vitamin D should you get?

The American Academy of Pediatrics recommends that exclusively and partially breastfed infants should receive supplements of 400 international units (IU) per day of vitamin D from shortly after birth until they are weaned.  Children, teens and adults up to age 50 need at least 200 IU per day, adults between the ages of 51-70 need 400 IU per day, and for those over 70 years 600 IU per day is recommended.

Most people meet their vitamin D needs through exposure to sunlight.  However, people who live in cities with long winters and less intense sunlight year-round often fall short of vitamin D.  Also, sunscreens with a sun protection factor of 8 or more appear to block the vitamin-D producing rays, and despite the importance of the sun to vitamin D synthesis, it is wise to limit exposure of skin to sunlight.

Therefore getting your vitamin D through your diet is essential!  There are very few foods that naturally contain vitamin D, fish such as tuna, salmon, mackerel and cod liver oil are among the best sources.   Milk is the leading source of vitamin D in Americans diets because it is fortified with ~ 100 IU of vitamin D per cup.  The recommended three servings of low-fat and fat free milk provides the daily value of vitamin D for the majority of people – along with eight other essential nutrients, including calcium, potassium and vitamin A.

So try and boost your vitamin D intake by increasing your intake of low-fat dairy foods or fish like tuna and salmon.  In addition, the FDA recently approved vitamin D fortification of soy-based foods and drinks so look for those in the future.  Getting your vitamin D through foods sources is always preferred; however, if you are unable to do so try a vitamin D supplement that also contains calcium.  Remember, everyone needs the health benefits of a little “sunshine.”