Do You Need Vitamin D and How To Get It

Vitamin D (calciferol) is a fat soluble vitamin that plays a very important and vital role in our body. It promotes healthy bones and teeth by assisting in the absorption of calcium and phosphorus, can reduce cancer cell growth, reduce risk of infection, regulate insulin, reduce inflammation. and some observational studies have documented an association between vitamin D deficiency and increased incidence and severity of the coronavirus disease, COVID-19. Vitamin D deficiency can lead to weakened bones, and increased risk of disease. Severe deficiency can lead to Rickets, Osteomalacia (softening of bones, and weakened muscles and pain. We get vitamin D from direct sunlight on our skin and then it is converted in the liver and kidneys. You only need approximately 15 minutes of outdoor UVB rays to synthesize Vitamin D.People with a dark complexion synthesize less vitamin D on exposure to sunlight than those with light-colored skin. Genetics, age, obesity, CKD, magnesium deficiency, inflammatory bowel disease and malabsorption disorders can also impact the absorption of Vitamin D. In the winter months, it is difficult to generate Vitamin D. Two other ways to get Vitamin D are through food and supplements.

Foods that contain Vitamin D include:

• Fatty fish such as salmon, trout and tuna
• Egg yolks
• Fortified foods such as milk, cereal and milk alternatives
• Mushrooms
• Cod liver oil
• Beef
• Cheddar cheese

I tend to recommend an oil based supplement for most adults, but more isn’t necessarily better. Since Vitamin D is fat soluble the body does not flush it out the way it does water soluble vitamins such as Vitamin C, so it can reach toxic levels. Some signs you are taking in too much Vitamin D include:

• loss of appetite
• dry mouth
• a metallic taste
• vomiting
• constipation
• diarreah

There are also drug interactions with Vitamin D supplementation: Medications should not be taken at the same time as Vitamin D because they can decrease the intestinal absorption of vitamin D: Questran, Colestid, Xenical, and mineral oil. Certain  medications increase the metabolism of Vitamin D and may decrease serum 25-hydroxyvitamin D concentrations: Dilantin, Cerebyx, Luminal, Tegretol, and Rimactane. PPI’s, used for acid reflux: omeprazole, lansoprazole might interfere with calcium absorption and increase the risk of fracture, so people taking these drugs should be taking Vitamin D. If you are on medications, you should always check with your doctor to see the effect of those medications on supplements and need for added nutrients.

The recommended base dosage for adults is between 600-1000IU a day. Your physician can test your Vitamin D level with a simple blood test. When in doubt, talk to your physician or RD before taking a supplement. Vitamin D is extremely important for our overall health and should not be overlooked.

 

 

 

Active: 45 mins

Total: 1 hr 15 mins

Servings: 4

 

Ingredients

Ingredient Checklist

• 2 tablespoons chopped leek plus 2/3 cup finely diced leek top, divided
   
• 1 tablespoon chopped carrot plus 1/2 cup finely diced, divided
   
• 1 tablespoon chopped celery
   
• 2 cloves garlic, crushed, divided
   
• 1 fresh parsley stem plus 1/2 cup parsley leaves, divided
   
• ⅛ bay leaf plus 1 whole bay leaf, divided
   
• ⅛ teaspoon whole peppercorns
   
• 5 tablespoons extra-virgin olive oil, divided
   
• 1 cup pearl barley
   
• 4 cups water
   
• 4 cups unsalted chicken broth
   
• ½ lemon
   
• ½ cinnamon stick
   
• ½ cup finely diced peeled turnip
   
• 2 tablespoons butter, divided
   
• 2 tablespoons sliced fresh chives plus 1 cup 1 1/2-inch pieces
   
• 2 tablespoons grated peeled fresh horseradish
   
• 1 teaspoon kosher salt, divided
   
• 4 (5 ounce) skinned steelhead trout fillets
   
• 1 ½ teaspoons cracked pepper
   
• 2 sprigs fresh thyme
   
• 2 tablespoons fresh tarragon leaves
   
• 1 tablespoon fresh chervil leaves
   

 

 

Directions

Instructions Checklist

• Step 1

  Place chopped leek, chopped carrot, celery, 1 garlic clove, parsley stem, 1/8 bay leaf and peppercorns on a double layer of cheesecloth. Bundle up and tie with kitchen string to create a sachet. Gently smash the sachet to release some of the aromas. Heat 2 tablespoons oil in a medium saucepan over medium heat. Add barley and cook, stirring, until toasted, 1 to 3 minutes. Add water and the sachet. Bring to a boil over high heat. Reduce to a simmer and cook, stirring occasionally, until the water is mostly absorbed and the barley is tender and creamy, 35 to 40 minutes. Discard the sachet.

• Step 2

  Meanwhile, combine broth, lemon, cinnamon stick and the remaining whole bay leaf in a medium saucepan. Bring to a boil. Reduce heat to maintain a lively simmer and cook until reduced to 2 1/2 cups, 20 to 25 minutes. Strain (discard solids). Cover to keep warm.

• Step 3

  Heat 1 tablespoon oil in a large nonstick skillet. Add turnip and the remaining diced leek top and carrot; cook, stirring, until just tender, about 1 minute. Stir the vegetables into the barley along with 1 tablespoon butter, sliced chives, horseradish and 1/2 teaspoon salt. Cover to keep warm. Wipe out the skillet.

• Step 4

  Sprinkle trout with cracked pepper and the remaining 1/2 teaspoon salt. Heat 1 1/2 tablespoons oil in the skillet over medium-low heat. Add the trout and cook for 8 minutes. Turn the trout and add the remaining 1 tablespoon butter, 1 garlic clove and thyme. Cook, basting once or twice with the butter mixture, until the fish flakes with a fork, about 6 minutes more.

• Step 5

  To serve, combine the remaining parsley leaves, chive pieces, tarragon and chervil in a small bowl. Divide the barley among 4 bowls. Top each with a piece of trout and some of the herbs. Pour 2/3 cup of the warm broth around the barley. Sprinkle with more herbs and drizzle with the remaining 1/2 tablespoon oil.

Tips

Equipment: Cheesecloth, kitchen string

Nutrition Facts

Serving Size: 

4 oz. fish, 1 cup barley, 2/3 cup broth and 1/2 cup herbs

Per Serving:

 

646 calories; protein 38.5g; carbohydrates 48.4g; dietary fiber 9.9g; sugars 4.3g; fat 33.4g; saturated fat 7.8g; cholesterol 96mg; vitamin a iu 4415.2IU; vitamin c 26.8mg; folate 73mcg; calcium 137.4mg; iron 4.6mg; magnesium 94.5mg; potassium 1020.1mg; sodium 751.9mg.

How Not To Bloat

Have you ever eaten a delicious meal and then look like you are nine months pregnant? Bloat is actually a buildup of gas in the stomach and intestines, and if you have ever experienced it, it isn’t fun! Gass producing foods, IBS, menstruation and constipation are just a few of the reasons you may be experiencing bloat. There are many reasons you may develop bloat and ways to help reduce the symptoms. Foods that may creat bloat include:

• Fiber. Many people do not get enough fiber, but too much fiber can create bloat. Women should shoot for 21 grams and men 30 grams.
• FODMAP foods. FODMAP stands for fructans, oligosaccharides, disaccharides, monosaccharides and polyols. These can iritate the GI tract and cause extensive bloat. An RD can help you with this elimination diet to see if any of these foods are your bloat offender. Trying this on your own can be complicated.
• Artificial sweeteners and sugar alcohols are hard to digest and can cause gas.
• Sodium: When you consume too much sodium, your body willl hold onto fluid which can make you feel swollen. Try never to consume more than 2300 mg of sodium a day. Stay away from packaged and processed foods.
• Lactose Intolerance: Not everyone is sensitive to dairy and some dairy is more tolerable than others such as greek yogurt, which is triple strained, but if you notice every time you eat dairy, you get uncomfortable gas or bloating, lactose may be the offender.
• Remove carbonated beverages, straws, chewing gum, sucking candy or gulp fluids. These things push air into the stomach and can distend the stomach. 
• High bloat foods: Beans, lentils, brussels sprouts, cabbage, cauliflower, added sugar, fried and greasy foods and dried fruits are big bloat offenders.

What can you do once you are experiencing bloat?

• Do not talk and eat at the same time.
• Take a walk after meals to get your GI tract moving.
• Slow down when you eat. Chew 20-30 chews per bite and have smaller meals. Put down your silverware between bites or try using your non dominant hand while eating.
• Drink room temperature beverages and avoid ice cold beverages.
• Stay well hydrated.
• Try abdominal massage. Use circular movements and light pressure.
• Over the counter products such as phazyme, digestive enzymes,  probiotics, DGL and beano can assist with bloat. Always talk to your doctor or RD before taking OTC products.
• There are some foods that can help reduce bloat: Cucumbers, ginger, green tea, avocado, celery, pineapple, asparagus, kefir, peppermint, zuchinni , kiwi and fennel.

Although bloat can be very uncomfortable, it is usually not serious. Consuming a healthy, well rounded diet can help with bloat, but If you can’t figure out what it is, an RD can help. If bloat becomes chronic, you should always reach out to your physician, especially if it is accompanied by nausea, vomiting and weight loss.

 

 

 

Active: 20 mins

Total: 20 mins

Servings: 6

Ingredients

Ingredient Checklist

• 1 cup peas, fresh or frozen
   
• 3 small zucchini (4-5 inches each)
   
• 1 medium fennel bulb
   
• 4 cups gently packed trimmed watercress (about 1 large bunch)
   
• ⅓ cup torn fresh mint, plus more for garnish
   
• 3 tablespoons good-quality extra-virgin olive oil
   
• 1 tablespoon lemon zest
   
• 3 tablespoons lemon juice
   
• ¼ teaspoon sea salt 
   
• ¼ teaspoon ground pepper
   
• ⅔ cup crumbled sheep’s-milk feta, plus more for garnish
   

Directions

Instructions Checklist

• Step 1

  If using frozen peas, cook in boiling salted water for 45 seconds to 1 minute. Transfer to a bowl of ice water until cold. Drain well.

• Step 2

  Trim zucchini and thinly slice on the bias. Slice fennel paper-thin, using a mandoline if you have one.

• Step 3

  Combine the peas, zucchini and fennel in a large bowl with watercress and mint. Gently toss with oil, lemon zest and juice, salt and pepper. Gently stir in feta. Serve right away, garnished with more mint and/or feta, if desired.

Nutrition Facts

Serving Size: 1 3/4 cups

 

Per Serving:

 

156 calories; protein 5.6g; carbohydrates 10.3g; dietary fiber 3.6g; sugars 5.2g; fat 11g; saturated fat 3.6g; cholesterol 14.8mg; vitamin a iu 1679IU; vitamin c 39.6mg; folate 54.8mcg; calcium 156.3mg; iron 1.6mg; magnesium 37.1mg; potassium 493.5mg; sodium 281.7mg.