TOTAL TIME: 25 minutes
Chipotle peppers in adobo sauce contribute a rich smokiness to this quick orange-infused barbecue sauce.

Ingredients
2 tablespoons orange-juice concentrate, thawed
1 tablespoon finely chopped chipotle peppers in adobo sauce (see Note)
1 tablespoon balsamic vinegar
2 teaspoons unsulfured molasses
1 teaspoon Dijon mustard
1 pound boneless, skinless chicken breasts, trimmed
Salt to taste

Directions
1. Preheat grill or broiler.
2. Whisk together orange-juice concentrate, chipotle pepper, vinegar, molasses and mustard in a small bowl.
3. Lightly oil the grill or broiler rack (see Tip). Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer.

NUTRITION INFORMATION: Per serving: 149 calories; 3 g fat (1 g sat, 1 g mono); 63 mg cholesterol; 7 g carbohydrate; 23 g protein; 0 g fiber; 154 mg sodium; 300 mg potassium.
Nutrition bonus: Selenium (30% daily value), Vitamin C (20% dv).
1/2 Carbohydrate Serving
Exchanges: 3 1/2 very lean meat

TIP: Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

To diagnose food allergy, a doctor first must determine if the patient is having an adverse reaction to specific foods. The doctor makes this assessment with the help of a detailed history from the patient, the patient’s dietary diary, or an elimination diet. He or she then confirms the diagnosis by the more objective skin tests, blood tests, or food challenges.

History: The history usually is the most important diagnostic tool. The physician interviews the patient to determine if the facts are consistent with a food allergy. The doctor may ask the following questions:

* What was the timing of the reaction? Did the reaction come on quickly, usually within an hour after eating the food?

* Was treatment for allergy successful? For example, if hives stem from a food allergy, antihistamines should relieve them.

* Is the reaction always associated with a certain food?

* Did anyone else get sick? For example, if the person has eaten fish contaminated with histamine, everyone who ate the fish should be sick. In an allergic reaction, however, only the person allergic to the fish becomes ill.

* How much did the patient eat before experiencing a reaction? The severity of the patient’s reaction can sometimes relate to the amount of the suspect food eaten.

* How was the food prepared? Some people will have a violent allergic reaction only to raw or undercooked fish. A thorough cooking of the fish destroys those allergens in the fish to which they react, so that they then can eat it with no allergic reaction.

* Were other foods eaten at the same time as the food that caused the allergic reaction? Fatty foods can delay digestion and thus delay the onset of the allergic reaction.

Dietary diary: Sometimes, a history alone cannot determine the diagnosis. In that situation, the doctor may ask the patient to keep a record of the contents of each meal and whether reactions occurred that are consistent with allergy. The dietary diary provides more details than the oral history, so that the doctor and patient can better determine if there is a consistent relationship between a food and the allergic reactions.

Elimination diet: The next step that some doctors use is an elimination diet. Under the doctor’s direction, the patient does not eat a food suspected of causing the allergy, for example, eggs, and substitutes another food, in this instance, another source of protein. If after the patient removes the food, the symptoms go away, the doctor almost always can make a diagnosis of food allergy. If the patient then resumes eating the food (still under the doctor’s direction) and the symptoms return, this sequence confirms the diagnosis. The patient should not resume eating the food, however, if the allergic reactions have been severe because this re-challenge is too risky. This technique is also not suitable if the allergic reactions have been infrequent.

If the patient’s history, dietary diary, or elimination diet suggests that a specific food allergy is likely, the doctor then will use tests, such as skin tests, blood tests, and a food challenge, which can more objectively confirm an allergic response to food.

Skin tests: In a scratch-the-skin test, a dilute extract of the suspected food is placed on the skin of the forearm or back. This portion of the skin then is scratched with a needle and observed for swelling or redness, which would signify a local allergic reaction to the food. A positive scratch test indicates that the patient has the IgE antibody that is specific for the food being tested on the skin’s mast cells. Skin tests are rapid, simple, and relatively safe.

A person can have a positive skin test to a food allergen, however, without experiencing allergic reactions to that food. A doctor diagnoses a food allergy only when the patient has a positive skin test to a specific allergen and the history suggests an allergic reaction to the same food. In some highly allergic people, however, especially if they have had anaphylactic reactions, skin tests should not be done because they could provoke another dangerous reaction. Skin tests also cannot be done in patients with extensive eczema.

Blood tests: In those situations where skin tests cannot be done, a doctor may use blood tests such as the RAST and the ELISA. These tests measure the presence of food-specific IgE antibodies in the blood of patients, but they cost more than skin tests, and the results are not available immediately. As with positive skin tests, positive blood tests make the diagnosis of a specific food allergy only when the clinical history is compatible.

Food challenge: The double-blind food challenge has become the gold standard for objective allergy testing. (Some physicians prefer the term double-masked, rather than double-blind.) In this test, various foods, some of which are suspected of inducing an allergic reaction, are placed in individual opaque capsules. Both the patient and the doctor are blinded, so that neither of them knows which capsules contain the suspected allergens. (The capsules are prepared by another medical worker.) The patient swallows a capsule and the doctor then observes whether an allergic reaction occurs. This process is repeated with each capsule. Alternatively, the food to be tested may be disguised in another type of food to which the person is not allergic.

The advantage of a food challenge is that if the patient has an allergic reaction only to the suspected foods and not to the other foods tested, the diagnosis of food allergy is confirmed. Just as with a re-challenge after the elimination diet and with the skin tests, however, someone having a history of severe reactions should not be tested with a food challenge because of the danger of inducing another severe reaction. In addition, this procedure is expensive because it is difficult and requires a lot of time, especially for patients with multiple food allergies. This type of test must also be done under the careful supervision of a physician. Consequently, double-blind food challenges are done infrequently. They are done most commonly, however, when the doctor wishes to obtain evidence to confirm the suspicion that the patient’s symptoms are not due to a food allergy. Then, additional efforts may be directed at finding the real cause of the patient’s symptoms.

Diabetes Basics
Under normal circumstances, the glucose (sugar) levels in your blood rise after you eat a meal or snack. In response, your body produces a hormone called insulin, which takes on the job of converting the glucose in your bloodstream into usable energy. But if insulin isn’t available, or if the body isn’t using it correctly, your blood glucose will remain elevated, and that can be harmful to your body. This is a condition known as diabetes. People who have higher-than-normal blood glucose levels that aren’t quite high enough to be diagnosed as type 2 diabetes are considered pre-diabetic.

Who’s at Risk?
Over 50 million Americans over the age of 20 have pre-diabetes, according to the American Diabetes Association. If you have any of the risk factors for type 2 diabetes, including uncontrollable factors like age and race, and/or controllable risk factors like obesity and physical inactivity, then you are also at risk for pre-diabetes.
Most of the time, pre-diabetes is asymptomatic (shows no symptoms), but some people will experience some general diabetes symptoms like extreme thirst, frequent urination, fatigue and/or blurred vision.

If you fall into any high-risk categories or experience any of the symptoms above, then visit your health care provider and get tested for pre-diabetes as soon as you can. Early diagnosis and treatment are crucial steps, as they can prevent the development of type 2 diabetes and its serious health consequences.

Testing & Diagnosis
There are two tests commonly used to diagnose pre-diabetes: a fasting plasma glucose (FPG test) and an oral glucose tolerance test (OGTT).

* The FPG test will measure your blood glucose level after an eight-hour (overnight) fast. A result less than 100 mg/dL is considered normal, but anything above that level is diagnosed as “impaired fasting glucose” (IFG). Between 100 mg/dL and 125 mg/dL is considered pre-diabetes, while 126 mg/dL or higher full-blown diabetes.
* The OGTT will measure your blood sugar after a fast and then again after drinking a glucose-rich beverage. Two hours after the beverage, a result less than 140 mg/dL is considered normal, but anything above that level is diagnosed as “impaired glucose tolerance (IGT). Between 140 mg/dL and 199 mg/dL is considered pre-diabetes, while 200 mg/dL or higher is full-blown diabetes.
* Some people have both IFG and IGT.
While pre-diabetes in itself isn’t necessarily dangerous, the fact is that many people with pre-diabetes will develop type 2 diabetes within 10 years.

If you have pre-diabetes, realize that you’re fortunate to have found out while there is still a lot you can do to prevent or delay the development of type 2 diabetes. Here are some preventative measures:

* Lose weight. In a study of more that 3,000 people with pre-diabetes, a five to seven percent weight loss (about 10 pounds for a 200-pound person) lowered the incidence of type 2 diabetes by nearly 60 percent.
* Get active. Physical activity (and its accompanying weight loss) will lower your risk of developing type 2 diabetes and boost you health in other ways too. Try walking 30 minutes a day, five days a week. Read about Exercising with Diabetes for more tips.
* Eat sensibly. Cut excess calories, sugar, saturated fat and trans fat from your diet and you will cut your risk of diabetes. Include more healthy fats, fiber, whole grains, fruits and veggies, using the Nutrition Resource Center as a guide.
* Quit smoking. Smokers are 50% to 90% more likely to develop diabetes than nonsmokers. If you smoke, taking steps to quit today can reduce your risk of serious health problems, including type 2 diabetes.
* Drink moderately. Moderate drinking (no more than one drink daily for women or two drinks daily for men) has a protective effect against diabetes, but avoid heavy drinking.

If you have pre-diabetes, work closely with your doctor to create a plan of sensible lifestyle changes that will work for you. The complications of diabetes—heart disease, stroke, blindness, and more—can be avoided by taking these proactive steps today.

TOTAL TIME: 20 minutes
The flavors of Italy are best expressed in simplicity: a dash of spices, a little oil and dinner’s on the table in minutes—especially if you use frozen spinach and frozen ravioli or tortellini.

Ingredients
1 20-ounce package frozen cheese ravioli or tortellini (4 cups)
6 teaspoons extra-virgin olive oil, divided
4 cloves garlic, minced
1/4 teaspoon salt
1/8-1/4 teaspoon crushed red pepper
1 16-ounce bag frozen chopped or whole-leaf spinach
1/2 cup water
1/4 cup freshly grated Parmesan cheese

Directions
1. Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.
2. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.

NUTRITION INFORMATION: Per serving: 277 calories; 13 g fat (4 g sat, 7 g mono); 25 mg cholesterol; 28 g carbohydrate; 14 g protein; 6 g fiber; 654 mg sodium; 706 mg potassium.

The allergens in food are those components that are responsible for inciting an allergic reaction. They are proteins that usually resist the heat of cooking, the acid in the stomach, and the intestinal digestive enzymes. As a result, the allergens survive to cross the gastrointestinal lining, enter the bloodstream, and go to target organs, causing allergic reactions throughout the body. The mechanism of food allergy involves the immune system and heredity.

Immune system: An allergic reaction to food involves two components of the immune system. One component is a type of protein, an antibody called immunoglobulin E (IgE), which circulates through the blood. The other is the mast cell, a specialized cell that is found in all tissues of the body. The mast cell is especially common, however, in areas of the body that are typical sites of allergic reactions, including the nose and throat, lungs, skin, and gastrointestinal tract.

Heredity: The tendency of an individual to produce IgE against something seemingly as innocuous as food appears to be inherited. Generally, people with allergies come from families in which allergies are common — not necessarily to food but perhaps allergies to pollen, fur, feathers, or drugs. Thus, a person with two allergic parents is more likely to develop food allergies than someone with one allergic parent.

Mechanism: Food allergy is a hypersensitivity reaction, meaning that before an allergic reaction to an allergen in food can occur, a person needs to have been exposed previously, that is, sensitized, to the food. At the initial exposure, the allergen stimulates lymphocytes (specialized white blood cells) to produce the IgE antibody that is specific for the allergen. This IgE then is released and attaches to the surface of the mast cells in different tissues of the body. The next time the person eats that food, its allergen hones in on the specific IgE antibody on the surface of the mast cells and prompts the cells to release chemicals such as histamine. Depending upon the tissue in which they are released, these chemicals cause the various symptoms of food allergy.

What are the most common food allergies?

In adults, the most common foods that cause allergic reactions are: shellfish, such as shrimp, crayfish, lobster, and crab; nuts from trees, such as walnuts; fish; eggs; and peanuts, a legume that is one of the chief foods that cause anaphylactic reactions. In highly allergic people, even minuscule amounts of a food allergen (for example, 1/44,000 of a peanut kernel) can evoke an allergic reaction. Less sensitive people, however, may be able to tolerate small amounts of a food to which they are allergic.

In children, the pattern is somewhat different from adults, and the most common foods that cause allergic reactions are eggs, milk, peanuts, and fruits, particularly tomatoes and strawberries. Children sometimes outgrow their allergies, but adults usually do not lose theirs. Also, children are more likely to outgrow allergies to cow’s milk or soy formula than allergies to peanuts, fish, or shrimp. Adults and children tend to react to those foods they eat more often. For example, in Japan, allergy to rice, and in Scandinavia, allergy to codfish, is more common than elsewhere.

TOTAL TIME: 1 hour
This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan—maximizing all the flavor from the tomatoes.

Ingredients
1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice

Directions
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.

NUTRITION INFORMATION: Per serving: 231 calories; 11 g fat (2 g sat, 8 g mono); 60 mg cholesterol; 8 g carbohydrate; 24 g protein; 3 g fiber; 460 mg sodium; 619 mg potassium.
Nutrition bonus: Vitamin C (110% daily value), Vitamin A (50% dv), Selenium (30% dv), Potassium (18% dv).

Anorexia nervosa, commonly referred to simply as anorexia, is one type of eating disorder. More importantly, it is also a psychological disorder. Anorexia is a condition that goes beyond out-of-control dieting. A person with anorexia initially begins dieting to lose weight. Over time, the weight loss becomes a sign of mastery and control. The drive to become thinner is actually secondary to concerns about control and/or fears relating to one’s body. The individual continues the endless cycle of restrictive eating often to a point close to starvation in order to feel a sense of control over the body. This cycle becomes an obsession and is similar to any type of drug or substance addiction.

How is anorexia treated?

Anorexia may be treated in an outpatient setting, or hospitalization may be necessary. For an individual with severe weight loss that has impaired organ function, hospital treatment must initially focus on correction of malnutrition, and intravenous feeding may be required. A gain of between one to three pounds per week is a safe an attainable goal when malnutrition must be corrected.

The overall treatment of anorexia, however, must focus on more than weight gain. There are a variety of treatment approaches dependent upon the resources available to the individual. Because of increasing insurance restrictions, many patients find that a short hospitalization followed by a day treatment program is an effective alternative to longer inpatient programs. Most individuals, however, initially seek outpatient treatment involving psychological as well as medical intervention.

Different kinds of psychological therapy have been employed to treat people with anorexia. Individual therapy, cognitive behavior therapy, group therapy, and family therapy have all been successful in treatment of anorexia. Those with anorexia can be treated by a medical doctor, a clinical psychologist, or both, depending upon the progression of the disorder. A psychiatrist with both medical and psychological training is perhaps the best treatment provider. An appropriate treatment approach addresses underlying issues of control and self-perception. Family dynamics are explored, and often the family is included in the treatment plan. Nutritional education provides a healthy alternative to weight management for the patient. Group counseling or support groups often assist the individual in the recovery process. The ultimate goal of treatment should be for the individual to accept herself/himself and lead a physically and emotionally healthy life.

While no medications have been identified that can definitively reduce the compulsion to starve themselves, some of the selective serotonin reuptake inhibitor (SSRI) antidepressant drugs have been shown to be helpful in weight maintenance after weight has been gained, and in controlling mood and anxiety symptoms that may be associated with the condition.

What is the prognosis (outcome) of anorexia?

Anorexia is among the psychiatric conditions with the highest mortality rate, with an estimated 6% of anorexia victims dying from complications of the disease. The most common causes of death in people with anorexia are medical complications of the condition including cardiac arrest and electrolyte imbalances. Suicide is also a cause of death in people with anorexia.

Early diagnosis and treatment can improve the overall prognosis in an individual with anorexia. With appropriate treatment, about half of those affected will make a full recovery. Some people experience a fluctuating pattern of weight gain followed by a relapse, while others experience a progressively deteriorating course of the illness over many years and still others never fully recover. It is estimated that about 20% of people with anorexia remain chronically ill from the condition.

As with many other addictions, it takes a day-to-day effort to control the urge to relapse. Many individuals will require ongoing treatment for anorexia over several years, and some may require treatment over their entire lifetime.

In this wet rub, we let the aromatic champion take center stage—a sure winner for the garlic lover in all of us. This rub is so versatile, we think it’s great with virtually any meat or vegetable. Use on: Extra-firm tofu, shrimp, scallops, salmon, mahi-mahi, chicken, duck, pork, beef, lamb.

Ingredients
8 cloves garlic, minced
1 tablespoon extra-virgin olive oil
2 teaspoons stone-ground mustard
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon freshly grated lemon zest

Directions
Combine garlic, oil, mustard, salt, pepper and lemon zest in a small bowl. Using your hands, spread the rub evenly onto 1 1/2 pounds (6 servings) of your chosen protein just before grilling.

NUTRITION INFORMATION: Per 2 teaspoons: 28 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 302 mg sodium; 16 mg potassium.

Why Vitamin D Matters
Vitamin D is best known for its role in bone health; it helps your intestines more efficiently absorb the bone-building minerals calcium and phosphorous that you get from food. Vitamin D then helps to deposit these minerals in your skeleton and teeth, making them stronger and healthier. Therefore, vitamin D helps prevent the fractures associated with osteoporosis, the bone deformation of rickets, and the muscle weakness and bone aches and pains of osteomalacia (the softening of bones).

But a deficiency of vitamin D goes beyond bones—it can cause numerous health problems. Because it’s a hormone, and your body is full of receptors for this hormone, it plays a role in the prevention of many ailments. A lack of vitamin D may lead to:

* Cancer. Emerging research suggests that vitamin D has an anti-cancer benefit. It may stop the growth and progression of cancer cells and be beneficial during cancer treatment, too. Vitamin D is most strongly associated with colon and prostrate cancers, but it may also protect against breast, lung, ovarian, stomach, bladder, esophageal, and kidney cancers.
* Hormonal problems. Vitamin D influences the functions of insulin, rennin, serotonin and estrogen—hormones involved with health conditions such as diabetes, blood pressure, heart disease, stroke, depression and premenstrual syndrome.
* Obesity. Some research shows that a vitamin D deficiency can interfere with the “fullness” hormone leptin, which signals the brain that you are full and should stop eating.
* Inflammation. Vitamin D helps control the inflammation involved with periodontal disease, rheumatoid arthritis and osteoarthritis.
* Weakened immune system. Vitamin D plays a role in a strengthening your immune system, especially in autoimmune disorders (when the body attacks itself) like multiple sclerosis and rheumatoid arthritis.

How much vitamin D do you need?
The current Dietary Reference Intake (DRI) for adults, as set by the Institute of Medicine, varies by age:

* Ages 19-50: 200 IU (International Units) daily
* Ages 51-70: 400 IU daily
* Ages 71 and older: 600 IU daily

However, many experts and health organizations are saying that these recommendations are outdated and may be too low, based on recent research. They are urging the Institute of Medicine to revisit the DRI set for vitamin D and re-evaluate the latest research. Many are suggesting adults need much more: 800-1,000 IU daily.

Are you deficient on D?
Because vitamin D is a fat-soluble vitamin, the body can store it for long periods. Tracking your intake from foods or supplements alone won’t determine if you’re truly deficient in vitamin D. Moreover, even if you appear to get enough vitamin D from foods or supplements, there is no guarantee that your body is absorbing or using all the D that you appear to be consuming. The only way to know your vitamin D status is to ask your health care provider for a vitamin D test. (It is best to have the test preformed about a month before the beginning of winter.) Your doctor will check your blood level of 25-hydroxyvitamin D. A desirable result for this test is 30 ng/ml (nanograms/milliliter) or higher. A reading of 20-29 is considered insufficient, and less than 20 ng/ml is deficient.

The ABC’s of Getting Your D
Whether deficient or not, vitamin D is a key nutrient for everyone. There are three possible ways to get it: from the sun, food or supplements. Here’s the lowdown on all three.

Sunlight is an excellent source of vitamin D. It is free and abundant. The ultraviolet B (UVB) rays from the sun convert a precursor into vitamin D, which becomes 25-hydroxyvitamin D in the liver and is then activated to 1, 25-hydroxyvitamin D in the kidneys. A person sitting outside in a bathing suit in New York City gets more vitamin D in 20 minutes than from drinking 200 glasses of milk. In fact, many experts suggest getting 10 minutes of unprotected sun on the arms and face or arms and legs, three times weekly and before applying sunscreen. But getting vitamin D from the sun isn’t that simple. UVB rays vary greatly depending on latitude, cloud cover, time of year and time of day. Above 42 degrees north latitude, the sun’s rays do not provide sufficient D from November through February, for example. Remember too, that UVB rays do not penetrate glass or sunscreen with a sun protection factor (SPF) of 8 or more. The elderly and people with darker skin also produce less vitamin D. Talk to your health care provider about unprotected sun exposure; not everyone in the scientific community thinks that even a little sun is a good idea, because of the risk of skin cancer.

Food can provide vitamin D, but it’s difficult to get 1,000 IU of vitamin D from your diet alone. Only a few foods (fatty fish, liver and egg yolks) contain vitamin D naturally. Other foods, such as milk and cereal, are fortified with vitamin D.

Food Source     Vitamin D (IU)
Cod liver oil+, 1 tablespoon     1,360
Salmon, 3.5 oz cooked     360
Mackerel, 3.5 oz cooked     345
Sardines, 1.75 oz canned in oil     250
Tuna fish, 3 oz canned in oil     200
Milk, 1 cup (fortified*)     100
Orange juice, 1 cup (fortified)     100
Soymilk, 1 cup (fortified)     100
Yogurt, 6 oz (fortified)     60-80
Pudding, 1/2 cup (made with fortified milk)     50
Ready-to-eat cereal, 3/4 cup to 1 cup (fortified)     40
Egg, 1 whole (vitamin D found in yolk)     20
Margarine, 1 teaspoon (fortified)     20
Beef liver, 3.5 oz cooked     15
Swiss cheese, 1 oz     12

*Check food labels; not all products are fortified with vitamin D and amount per serving varies by brand.
+Before trying the potent supplement cod liver oil (or any fish oil), check with your doctor because of fish oil’s vitamin A content and possible toxicity.

Supplements may also be necessary. A multivitamin-mineral supplement typically contains 400 IU of vitamin D. Many supplements contain ergocalciferol, called D2, which is a less potent form of vitamin D derived from the irradiation of yeast; it’s also less expensive. You are better off using a supplement that contains cholecalciferol, or D3, made from fish oil, the fat of lamb’s wool (lanolin) or the chemical conversion of cholesterol. This form is much better absorbed by the body, but it can be harder to find and more expensive. (Check the supplement label or inquire with supplement manufacturers to find out whether they use D2 or D3 if the label doesn’t specify.) Vitamin D is often added to calcium supplements, or you can also buy a vitamin D supplement by itself. Vitamin D is a fat-soluble vitamin, so take your supplement with a meal containing some fat to enhance absorption.

Take This Advice!!!

* Aim to get 800-1,000 IU of vitamin D daily.
* Talk to your health care provider about the need for a vitamin D test, and discuss your test results.
* Talk to your health care provider about careful sun exposure—10 minutes on the arms, face, and/or legs, three times weekly—before you slather on the sunscreen.
* Talk to your health care provider about a vitamin D supplement or a multivitamin-mineral supplement that contains vitamin D. If you take one, make sure it is the vitamin D3 form, cholecalciferol.
* Eat foods rich in vitamin D each day.
* Maintain a healthy weight.
* Talk to your doctor if you are using the weight loss drug, Orlistat (brand names include Xenical and Alli). This drug may decrease the absorption of vitamin D.
* Antacids, some cholesterol lowering drugs, some anti-seizure medications, and steroids (like Prednisone) interfere with the absorption of Vitamin D, so discuss your vitamin D intake with your doctor or pharmacist if you take any of these drugs.

While it’s no secret that vitamin D plays a key role in many body processes, and most people aren’t getting enough, it’s important to note that too much of a good thing can be bad. Your body stores vitamin D—and those stores can build up to toxic levels if you go overboard. The key, like many experts advise regarding nutrition, food and health, is making sure you get enough of a this powerful nutrient while avoiding extremes.

Which ballgame snack will satisfy hunger for fewer calories?

Take me out to the ballgame! These two foods seem to go hand-in-hand with baseball (and other sporting events). If you’re hungry, and the game has no end in site, which snack will defeat your hunger for less?

WINNER>>>

A large hot dog has about 365 calories, compared with 420 calories in just one bag of Cracker Jacks. Although the hotdog has fewer calories, it also contains more than 3 times the fat (23.5 grams), 45% of your daily limit of saturated fat, and almost 5 times the sodium (1,150 mg) compared to the caramel popcorn. Because the hot dog contains a combination of protein, carbohydrates, and fat, it’ll likely fill you up longer than a sugary snack like Cracker Jacks. But for your health, don’t make it a staple of your diet.