What's The Big "D" Deal?

What is all the fuss about Vitamin D? Doctors are starting to routinely test for Vitamin D now, but why do we need to care about it?

Intro to Vitamin D

• Vitamin D is dubbed the "sunshine vitamin" because we can get it from sunshine (if the UV light is strong enough, we aren't wearing sunscreen, and we have major body parts exposed to the sun for 10-15 minutes).
• We used to think Vitamin D was just a way to prevent rickets and soft bones. It does help bones absorb calcium.
• Recent evidence is linking low levels of Vitamin D to all kinds of diseases and disorders: diabetes, cancer, hypertension, multiple sclerosis, weak immune systems, and more.
• The current Daily Value (DV) on a food label is set at 400 IU for Vitamin D. The Food and Nutrition Board of the Institute of Medicine is expected to raise the recommended level in May, 2010.

Food Sources
Cod liver oil: 1,360 IU (but be careful about overdosing on Vitamin A)
Salmon, 3 oz cooked: 794 IU
Mushrooms exposed to UV light, 3 oz: 400 IU
Mackerel, 3 oz cooked: 388
Tuna, canned in water, drained, 3 oz: 154 IU
Milk, (any fat content) Vitamin D fortified, 8 oz: 115-124 IU
Yogurt, fortified with 20% of DV for Vitamin D: 80 IU
Egg, yolk, 1 large: 25 IU
Cheese, 1 oz: 6 IU

Supplements
It is difficult to get 400 IU of Vitamin D daily, let alone more. Supplements are a great option. Look for it in the form of Vitamin D3.

Most multivitamins have 400 IU. Some scientists are recommending everyone take 2000 IU daily, and they recommend taking more if you have been tested as deficient. Of course, check with your doctor if you are unsure of how much to take.


Did you know?

• Vitamin D is actually a hormone but it has been classified as a fat soluble vitamin.
• It is estimated that 80% of adults and 73% of children have deficient or insufficient blood levels of Vitamin D.
• You can find out your Vitamin D status with a simple blood test. Your doctor can order it or you can get it yourself here!
• It takes about 1000 IU to raise your blood value about 10 ug/dl.

Labels: diabetes, multiple sclerosis, sunshine vitamin, Vitamin D

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Control Your Diabetes

Yesterday I wrote a post about preventing diabetes, so today I thought I would write about basics if you are diabetic. Or...if you are the loved one of someone who is diabetic, read on!

The diet for diabetes is actually not that complicated, but following a few simple rules will really help to control blood sugar.

1. Establish a routine. You need to eat around the same time and around the same amount day to day. That doesn't mean you have to eat the same thing every day, but just about the same number of carbs/calories at each meal and snack. For example, don't skip breakfast one day and go to the all you can eat buffet for breakfast the next day! Set up a schedule of eating so that you are eating your meals at about the same time each day. If you decide that breakfast is at 7 AM, then you should always eat breakfast between 6:30 and 7:30 AM. Don't deviate more than a one hour window.
2. Control your portions. While carbohydrates are very important, all food eventually turns into glucose. You do not want to overconsume any food because that will raise glucose levels. Carbs get into the bloodstream most quickly, but fat, protein, and especially alcohol have also been known to push some diabetics over the edge.
3. Learn how to exchange. Years ago a diabetic meal plan was rigid and very boring. You were not allowed any "sugar" or any fun! Now as long as you know how many carbs you can have at each meal and snack, you can "exchange" foods that have a similar nutritional profile. This is not to say that you can live on ice cream sundaes and chocolate instead of whole grains and fresh fruits, but it does give you some freedom to have a small piece of birthday cake at your kid's party. Check out the American Diabetes Association's resources on Exchange Lists.

If you are cooking for someone who is diabetic or need some new recipes for yourself, click here for some great recipes.

Did you know that there is a Diabetes Food Guide Pyramid? It is similar to MyPyramid, but the serving sizes vary for some foods.

The last resource I want to share is a guide to eating out for diabetics. The hardest part of eating out when you are diabetic is portion control. Order smart but don't be afraid to ask for a box to take home your leftovers!

If you need help with creating a diabetic meal plan, contact a Registered Dietitian in your area.

Picture courtesy of istockphoto.

Labels: diabetes, Tara Gidus

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Diabetes Prevention

November is American Diabetes Month, so I thought it was fitting to talk about what you can do to prevent diabetes.

Incidence of diabetes has been on a dramatic rise for years. The American Diabetes Association reports that 21 Million Americans have diabetes and another 54 Million are at risk. Wonder what your risk is? Click here to take a Diabetes Risk Test.

How can you reduce our risk?

• Maintain a healthy weight. It is no coincidence that incidence of diabetes has increased as incidence of obesity has increased. If your "ideal" weight is unrealistic for you, at least work on losing 10-20 pounds. Even modest weight loss can have profound impact on your health.
  
• Eat light and eat often. Keeping your glucose consistent throughout the day is one of the best nutritional habits to prevent diabetes. Do not skip meals. Do not overeat at meals. Have three small meals and three snacks daily to spread out your calories and therefore blood glucose throughout the day.
• Limit concentrated sweets. It is a myth that eating sugar causes diabetes. Your body does not have a certain threshold for sugar that all of a sudden you will get diabetes eating your 1,000th cookie. However, limiting simple sugars is a good nutritional practice and can help to keep your blood sugar under good daily control.
• Choose foods with a low glycemic index. Even foods we think are healthy like pretzels can have a strong impact on blood sugar when eaten by themselves. Choose whole grains instead of refined grains and look for fiber and protein in snack foods.
• Move more. Exercise is like natural insulin--the more you move the more you use excess glucose in your bloodstream. Look for every opportunity in your day to get more daily activity in addition to daily exercise.
  

In addition to the lifestyle modifications above, make sure that you have a yearly physical with your physician. Part of the yearly bloodwork he or she does should include a fasting blood glucose. Staying on top of your fasting glucose yearly will help you to see if it is creeping up well before you suddenly realize you are diabetic. If you do find that it is getting higher year after year, seek the help of a Registered Dietitian to create an individualized eating plan to help you prevent becoming diabetic.

Labels: diabetes, Tara Gidus

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