529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us
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April 4, 2007 - Make Sure you get Enough Vitamin D
Where do you get your Vitamin D? There is growing evidence that it has many important jobs in the body that may help prevent against numerous illnesses. There is also growing evidence that many adults and children aren't getting enough vitamin D to support their bones, immune system, and other nutritional needs.
This vitamin is very different from any of the others, because it is actually a hormone that has some job to do in all of the body’s cells. You may remember that vitamin D is known as the "sunshine vitamin," and that is because the body can make it when our skin is exposed to ultraviolet sunlight (UVB rays) of sufficient strength (unless we’re wearing sunscreen). The problem is that those of us who live north of Los Angeles are at risk of getting too little of these valuable sunrays during the winter months, and other times when there is a lot of cloud cover. This combination of things puts many people at risk for vitamin D deficiency.
So where do we get vitamin D? That's part of the challenge. It isn't found in very many foods. It is found naturally in fatty fishes such as catfish, salmon, and tuna, as well as a small amount in eggs. Food manufacturers or processors add it to most other foods, including most milks and cold cereals, but only a few brands of yogurt, orange juice, hot cereals and milk alternatives. It’s also available in multivitamins and some other nutrient supplements. In Humboldt County we can only get Vitamin D from the sun on some days between March and October by exposing our arms, legs and/or face to the sun. It is generally believed that sun exposure on at least two or three days of the week for 10-15 minutes, preferably between 11 a.m. and 2 p.m. will probably keep our vitamin D at an acceptable level. Elders may need at least 15-20 minutes of sun exposure several times a week to maintain their vitamin D level.
In addition to bone health, vitamin D is important for keeping all of our muscles working, including the heart. Vitamin D works together with calcium in the body. If we are deficient in vitamin D, only 10-15% of the calcium we consume (from food or supplements) can be absorbed, and if the body can't absorb enough calcium it has to do extra work to keep the heart and other muscles working. One thing it will do is take the calcium it needs from our long bones, and this contributes to osteoporosis.
Not only does Vitamin D works with calcium to affect bone mass, it also contributes to improved balance because of its association with muscle health. If that isn’t enough, current research now links vitamin D deficiency with diseases such as Type I diabetes, multiple sclerosis, congestive heart failure, hypertension, periodontal disease, and some cancers.
For years experts were cautious about recommending larger amounts of vitamin D than the basic 400 International Units (IU). However, recent research suggests important benefits from an increase. The National Academy of Sciences now recommends 600 IU for people over 70 years, and according to Michael Holick, director of the Vitamin D, Skin and Bone Research Laboratory at Boston University, "many experts now agree that, on average, you need 1,000 IU a day if you're not exposed to sunlight.
The bottom line: make sure you’re getting sufficient vitamin D on a regular basis. The following delicious recipe will add to your vitamin D stores and would make a wonderful addition to your Easter meal. Enjoy!
Honey-Lime Glazed Fish
(adapted from California Chefs Cook Lean)
1 tsp. coriander seeds (purchase in bulk for the best price)
1 tsp. olive oil
2 lbs. salmon steaks or filets (halibut is also delicious)
½ lime, juiced (about 2 Tbsp. juice)
2 Tbsp. honey, warmed
1 tsp. dried sage
½ tsp. Salt (optional)
Pepper to taste
- Preheat oven to 350 degrees.
- Place a 6-inch skillet over medium heat. When pan is hot, add coriander seeds. Swirl seeds around in pan until they give off an aroma and start to turn light brown. Remove the seeds from the pan and grind coarsely using a mortar and pestle, or on a cutting board with the bottom of a heavy pot.
- Brush olive oil on the bottom of a baking sheet large enough to hold halibut in one layer. Place salmon on the oiled baking sheet.
- Sprinkle lime juice over the salmon. Brush fish with honey. Sprinkle sage, salt, pepper and coriander equally over fish.
- Place in preheated oven and bake until done, about 10 minutes per inch of thickness of fish.
Serves 8, with 212 calories per serving, 12 g. fat, 76 mg. chol., 201 mg. sodium, 0.02 g. fiber, 0.2 g. carb, 23 g. protein
April 11, 2007 - Be Active and Have Fun with the Family
Spring has "sprung"! Our weather is getting warmer (some of the time), heavy coats can be put away and clothing is becoming lighter. It’s a time when many people have a re-birth of interest in being more physically active, and in maintaining (or attaining) a healthy weight. Are you among those individuals? Maybe you started a new activity plan on New Year’s Day and it’s slipped a little. No matter. Now is a great time to get started, or a great time to get re-invigorated.
Increasing physical activity is an important goal for the whole family, and doing things together can be a lot of fun, especially at this time of the year. If increasing exercise or physical activity "turns you off", simply think about "becoming less inactive". We can effectively decrease inactivity, if we can push or pull our families away from the television, computer, couch, table or whatever else is tying us down for prolonged periods of inactive time during the day.
Here are a few things you can do with your family to decrease inactivity and increase family cohesiveness:
- When you go shopping, park farther away from your destination. The increased walk feels good, and is good for everyone. You’ll be "active" while others are still trying to find the "perfect parking place." In many cases you’ll also be parked in a place that makes it easier to escape the parking lot when you are ready to return home.
- Put on some upbeat music and everyone dance together! It doesn’t have to be "organized dancing"...just wiggle to some music. It can be fun and funny, as well as a wonderful activity. Laughing together can be an important family treasure.
- Take a walk with the entire family before or after dinner. You can enjoy your neighbors’ gardens while staying active. Walks also encourage great conversations, which can bring the family closer together.
- When you’re watching television, each time there is a commercial break, get up and move around, walk through the house looking for unknown treasure (make it a game and hide little non-food treasures for the children to find). Wrestle with the dog, do some jumping jacks, do something that requires increased movement (preferably NOT movement that always takes you to the kitchen for food!)
- Use some of our evening light to take advantage of one of our local parks or recreation areas.
Here’s an easy one-pot meal that will help your family get up and out of the house after your evening meal.
Spinach Cheese Pasta
(adapted from Eating on the Run)
Nonstick spray
Chopped garlic (2 fresh cloves or 2 tsp. from jar)
10-oz. pkg. frozen chopped spinach, thawed and well drained*
1 c. nonfat or low fat cottage cheese, or crumbled tofu
½ c. grated Parmesan cheese
9-oz pkg. fresh angel hair pasta, or ½ lb. whole wheat spaghetti, cooked
- Spray a large nonstick skillet with nonstick cooking spray. Add garlic and cook over medium heat until fragrant, about 1 minute.
- Add spinach and stir. Add cheeses and stir thoroughly until cheese is melted. Toss in pasta.
*(Use the microwave to thaw the spinach quickly, and save liquid drained from spinach in the freezer for future soup broth)
Serves 4, with 298 calories per serving, 5 g. fat, 15 mg. chol., 687 mg. sodium, 3 g. fiber, 23 g. protein, 41 g. carb.
April 18, 2007 - Small Food Changed Can Bring Great Big Results
If you are willing to make only one change in your way of eating, make it a commitment to eat at least 2 -3 cups of vegetables and a couple of cups of fruit each day. If everyone would do that, we would see decreases in cancer, diabetes, and heart disease, as well as a dramatic reduction in obesity. That’s an impressive impact! If we increase our physical activity and choose to eat healthy foods most of the time, maintaining a healthy weight is even easier.
Make your food choices healthier by selecting the greatest share of your foods from plant sources. That doesn’t mean you’ve got to become a vegetarian to be healthy, it simply means that you and your family get
more health benefits when your food choices consist mostly of a variety of vegetables, fruits, grains, beans and other plant foods. Ongoing research shows that including moderate amounts of animal protein (meat) can be just as protective against cancers as strictly vegetarian diets.
Food labeling laws restrict when a food can be called "healthy." Each "healthy" food must contain at least 10% of the recommended amount of vitamins A or C, calcium, iron, protein or fiber. However, there is broad consensus that
all forms of vegetables and fruits are important parts of a healthy, balanced diet, and that they contain many more benefits than are identified on food labels, Therefore, the FDA (Food and Drug Administration) modified the 10% regulation, so that now all canned and frozen vegetables and fruits can be labeled as "healthy."
A recent study conducted by UC Davis indicates that by the time they are consumed, the nutritional value of fresh, canned, and frozen fruits and vegetables may be similar. Frozen and canned produce are packed and processed at their peak of freshness, but lose some nutrient value during processing, when they are exposed to heat, light, and/or oxygen. On the other hand, some fresh vegetables can lose more than 60% of their nutrient value if they are harvested before they’re ripe, stored for long periods of time in the supermarket cooler, or stored unwrapped or for long periods of time in the refrigerator at home before being eaten.
Our advice? Include lots of vegetables and fruits in your daily meals and snacks, whether they’re fresh, frozen, canned, or dried. If you want to emphasize fresh foods, buy them when they’re in season; buy them close to the time you’ll be eating them, and store them so that they retain their nutrients. For most vegetables, that means storing them in a plastic bag in the refrigerator crisper, and eating them within 3-4 days of purchase.
The following tasty pasta dish uses both fresh and canned vegetables.
Penne with Canadian Bacon and Mushroom Sauce
(adapted from Fresh Ways with Pasta)
8 oz. whole wheat penne pasta
1 - 15 oz. can diced tomatoes with liquid*
1 tsp. (or to taste) dry red pepper flakes
1 Tbsp. olive or canola oil
½ medium-sized onion, finely chopped
2 - 8-oz. cans sliced mushrooms, well-drained
2 oz. Canadian bacon, cut cross-wise in thin strips
2 garlic cloves, finely chopped
½ c. dry white wine (Vermouth, chablis, or similar)
2 tsp. dried or 2 Tbsp. chopped fresh parsley
- In a large saucepan, combine the tomatoes, chili peppers and ¼ cup of water. Cook over medium heat until most of the liquid has evaporated, about 20 minutes.
- Add the penne to 3 qts. of boiling water with 1 tsp. salt. Begin testing the pasta after 10 minutes and cook until it is just tender.
- While the pasta is cooking, heat the oil in a large skillet over medium-high heat. Add the onion and sauté it, stirring constantly, until it turns translucent, about 3 minutes. Add the bacon and garlic and sauté for two minutes more.
- Add the mushrooms and wine, and cook until the liquid is reduced by half, about 3 minutes. Stir in the reserved tomato mixture and parsley, and heat through.
- Drain the pasta and toss with sauce in a large bowl.
*Sodium can be decreased by using fresh mushrooms or rinsing canned mushrooms with water and draining well, and/or by using reduced or low sodium canned tomatoes
Serves 4, with 367 calories per serving, 6 g. fat, 8 mg. chol., 1003 mg. sodium*, 8 g. fiber, 54 g. carb., 14 g. protein
April 25, 2007 - Storage and Nutritional Value are Connected
Last week I suggested that we can help promote health in our families by increasing the numbers and variety of fruits and vegetables eaten by our families. If your preference is to increase
fresh fruits and vegetables, it’s very important to know how to store them. How we store our foods can dramatically affect their nutritional quality. Here is some general information on fruit/vegetable storage adapted from the University of Nebraska Cooperative Extension website, as well as specifics for a few of the vegetables and fruits available at this time of the year:
- Put fresh produce away promptly. Most WHOLE produce keeps best in perforated plastic bags in your refrigerator's crisper drawer where the humidity is highest. Make sure your refrigerator is clean and cold (40 degrees or lower).
- Some fruits may be further ripened at room temperature before refrigeration. These include: apricots, bananas, cantaloupe, kiwi, mangoes, nectarines, peaches, pears and plums. (NOTE: Refrigeration turns the skin on a banana black, but the flesh maintains good color and quality for a few extra days.)
- Follow label instructions on pre-cut fresh produce, such as "refrigerate" and "use by" information.
- Throw away fruits or vegetables that have been stored too long, smell bad, and/or are moldy or slimy.
Leafy greens: Wrap unwashed "greens" (dark leafy salad greens, beet greens, kale, mustard greens, chard, etc.) in damp paper towels, put loosely in a plastic bag and store in the crisper. For added crispness, wash several hours before using and wrap in a damp towel or paper towels and refrigerate.
Asparagus: Keeping fresh asparagus cold helps to preserve its tenderness and sweetness. Trim and wrap the bottom of the stalks in a damp paper towel. Store in the refrigerator crisper. If you don’t have a crisper, put the spears in a plastic bag and store in the coldest part of the refrigerator. If possible, eat asparagus the day you purchase it. The flavor decreases each day, but it will usually keep in the refrigerator for four to five days.
Broccoli and cauliflower are nutritional "super vegetables", and very popular with both adults and children! Preserve their flavor and texture by storing in the refrigerator crisper, in an open plastic bag. It needs the moisture of the crisper to stay fresh, but should not be wet. Water left on the surface of these vegetables during storage will encourage the growth of mold and slime.
Cabbage keeps well, and will retain its vitamin C if it’s kept cold. Store the whole cabbage head in a perforated or partially open plastic bag in the vegetable crisper. Most uncut cabbages will keep for at least 2 weeks. Once a cabbage is cut, wrap the cut surface tightly with plastic wrap. Wiping lemon juice on the cut surface will keep it from turning dark.
Potatoes should be stored unwashed in a cool, dark place, but not in the refrigerator. Keep them in brown paper, burlap or perforated brown plastic bags. Occasionally check them for spoilage and remove any that are softening or shriveling. If potatoes are stored in the light, they will start sprouting or turn the skin an unhealthy green (solanine is formed, which is toxic in large amounts). Storing them in the refrigerator causes some of their starch to convert to sugar, and they won’t taste as good.
Bell peppers:: Store them unwashed in a plastic bag, in the refrigerator crisper. Green peppers are "less ripe" than the red, yellow or purple varieties, and therefore will store for a longer period of time. Immediately use any peppers that have developed soft spots...they won’t last much longer!
Oranges: Store in the refrigerator or on the counter. No matter where you store them, they have such an efficient "wrapping" that they retain nearly their entire vitamin content even after two weeks. Oranges stored at room temperature will have more juice. If stored in the refrigerator, remove from plastic bags to discourage molding.
Grapefruit: They can be left at room temperature up to a week, and that’s when they are the juiciest. For longer storage, keep them in the refrigerator crisper, where they will keep for six to eight weeks.
Remember to wash any fresh fruit or vegetable under running water just before eating, cutting, or cooking, even if you plan to peel them. Don’t use soap, but produce washes are okay. Exceptions are triple washed greens or other produce-they don’t need further washing. Here is a delicious way to use some of your fresh produce.
Sunomono Cabbage Salad
(adapted from Health Smart Gourmet Cooking)
2 c. finely shredded Napa Cabbage
2 -3 garlic cloves, peeled and finely minced
½ tsp. dried red pepper flakes (or to taste)
½ c. plain rice vinegar
2 tsp. reduced salt soy sauce
2 ½ tsp. honey
- Combine cabbage, garlic and red pepper flakes in a large bowl.
- Whisk together rice vinegar, soy sauce and honey, and toss with the cabbage mixture. Let marinate in the refrigerator for 1 to 2 hours before serving.
Serves 4, with 41 calories per ½ cup; 0.1 g. fat, 0 mg. chol., 195 mg. sodium, 0.6 g. fiber, 10 g. carb., 1 g. protein
