by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 5, 2021 | Nutrition and Health
Vitamin D is an important nutrient that is also considered to be a hormone. This vitamin/hormone is one of many that can be difficult to get through the diet. The good news is that it can be synthesized by your skin when you are exposed to high quality sunlight. If you are someone who lives in a location far north or south of the equator, you are probably not getting sufficient levels of vitamin D through the sun. So, it is important to know there are at least 10 foods high in vitamin D.
Vitamin D is a fat-soluble vitamin, which means it is absorbed better with foods containing fat. This also means that vitamin D is stored in the fat in your body. As a result, vitamin D can be potentially toxic when high doses are taken in supplemental form. Therefore, you shouldn't take a high dose supplement unless you've had your levels checked first.
I am going to briefly discuss how vitamin D is measured and reported on food labels. This will hopefully alleviate some of the confusion you have when trying to decide if you are getting enough in your diet or multivitamin.
Firstly, vitamin D is measured in two ways:
-
- Using IU, which stands for “International Units.”
- Using mcg (micrograms).
A microgram is equivalent to one millionth of one gram. In contrast, 1 IU is the biological equivalent of 0.025 mcg cholecalciferol, the active form of vitamin D (D3). Note that an International Unit is a measure of biological activity and is different for each substance. So, you can't use this formula for converting retinol or beta-carotene, for example. (Dietary Supplement Data Base)
Secondly, keep in mind that vitamin manufacturers use different units of measure.
For example, we have two different multi-vitamins currently in our house. One of them, Kirkland Signature Daily Multi for adults, shows 10 mcg vitamin D (400 IU) and says it has 50% of the US RDA. On the other hand, Centrum chewable for adults contains 400 IU vitamin D, claiming this is 100% of US RDA.
So, which one is correct? It depends on who you ask. However, since the US RDA for vitamin D varies by age, it is not that simple.
Thirdly, research shows that 50% of people are deficient.
This is a controversial topic, with some doctors believing that a blood level of 50 nanograms/milliliter (ng/ml) is the optimal level to shoot for. In contrast, other doctors believe over 50 ng/ml to be potentially toxic.
For example, when my vitamin D was low some years ago, I had to take 10,000 IU a day to get it above 50 ng/ml which is what my doctor at the time recommended. My current doctor, however, is part of the second crowd, bless his little heart. He's a great doctor, otherwise, but we don't always see eye-to-eye on these things.
The Vitamin D council, which specializes in vitamin D research, is in the first group, and I'm with them. However, it is important to note there are two different blood measurements of vitamin D. Thus, it is advised that you check with your doctor to help you decipher your results.
It is important to get your blood level checked to make sure that it isn't too low OR too high.
If it is low, you will need a higher dose than the US RDA. If it is within normal levels, then you will probably do fine with 1000 IU per day. However, if you have any of the symptoms of low vitamin D, (even if your levels are 30-40 ng/ml) then speak with your doctor about a higher dose.
Click here for a Free List of 10 Foods High in Vitamin D
*GF – Gluten Free / DF – Dairy Free / MP – Meal Prep-Freezer Friendly / HP – Protein higher than 20 grams per serving
Click here for coconut sugar.
Click here for Tamari
Other Posts from Homeschooling Dietitian Mom
Diet and ADHD in Children
Preparing our Children for Worldly Images
6 Reasons You Need More Vegetables in Your Diet
God Created the Sun and Moon (product)
Whole Wheat vs White Flour Baking
Kids Cookbooks Volume 1
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 1, 2021 | Getting Kids Moving, Homeschooling
A Parent’s Guide to Outdoor Safety
Warmer weather and vacation time from school means your kids are going to be spending a lot of time outside. While activities like picnics and pool time are among summer’s most treasured pastimes, the great outdoors can also be a breeding ground for potential hazards. With that in mind, make sure you take some precautionary measures to ensure your kiddos have a safe and healthy season.
Inspect All Playground Equipment
Jungle gyms, slides, and swing sets take a beating during the winter months, so it’s crucial that you thoroughly inspect all equipment to ensure it’s safe and in working order. Look for potential damage like rusty chains, weakened screws/joints, corroded metal, etc. If you don’t already own a swing set, make sure you do some research to ensure you’re purchasing a safe one.
Prepare for the Pool
If your little one doesn’t know how to swim — or they’re simply not a strong swimmer — get him/her a properly fitted life jacket. Also, make sure you check that any pool/beach equipment such as water wings and rafts are free from holes. And make sure they still fit and/or support the weight of your child. Experts suggest that four is a good age for kids to begin swimming lessons, so consider looking into offerings within your community.
Fence in Your Property
Keep little ones from wandering off your property with a protective fence. A fence can also prevent potentially aggressive animals from entering your yard. When searching for a fence installer, insist that they are licensed and insured and that they’re knowledgeable about your home’s underground utility lines. It costs $4,500 on average to install a fence, but costs will vary based on the materials you use, size of the fence, and cost of labor in your area.
Banish Bugs
Not only are bug bites annoying, but they can also be dangerous if there’s a life-threatening allergic reaction. Bug bites can also transmit pathogens such as viruses, bacteria, or parasites. The best way to protect your kids is by avoiding dusk and dawn when mosquitoes are most active. If this is not possible, make sure all exposed skin is covered with light clothing such as socks and closed-toe shoes. Make sure you always have a [eafl id=”36014″ name=”Amazon affiliate link for natural insect repellant bracelets for kids” text=”safe insect repellent”] on-hand, but don’t go higher than 10 percent for kids aged between six months to twelve years. Note that babies younger than six months should not be in contact with repellant of any kind, so keep them under netting if outdoors.
Protect Kids from the Sun
Getting a healthy dose of vitamin D is one thing, but getting a blistering sunburn is another. Protect your kids by limiting time spent outdoors between the hours of 10 and 4 when the sun’s rays are the most intense. Liberally apply an SPF of 15 or higher 30 minutes before time spent in the sun — don’t forget tender spots like nose, ears, the tops of feet, hands, and behind the neck.
Get a separate sun protecting product (like a balm) for lips. Make sure you’re reapplying the product every two to three hours (more if they’re sweating a lot) or immediately after coming out of the water. When they’re not in a suit, protective clothing, and accessories such as sunglasses, hats with brims, and dark clothing (wet, light-colored clothing mimics the skin when exposed to sunlight) is best — for babies, too. Some medications make the skin more sensitive to the sun, so be sure to check with your kid’s doctors if they’re taking anything.
Dangers of Overheating
Heat exhaustion or heat stroke (the more life-threatening of the two) are extremely serious conditions that should not be taken lightly. Symptoms include increased thirst and sweating, weakness, fainting, muscle cramps, nausea/vomiting, headache, clammy/cool skin, and an elevated body temperature — but no more than 104 degrees Fahrenheit. If your child is exhibiting any of these symptoms, immediately bring them to a cooler, shaded spot — preferably indoors. Remove any excess clothing and administer cool fluids that contain electrolytes such as a sports drink. Place a cool, wet cloth and/or water on their skin. If symptoms don’t improve or become more serious (think dizziness, confusion, extreme vomiting, elevated temperature), immediately head to the emergency room.
Small, preventative measures can make the time spent outdoors more enjoyable for everyone. The earlier you implement these safety measures into your kid’s lives, the easier it will be for them to adopt them. Just make sure you set a good example by following the same rules you place on your children.
More from Homeschooling Dietitian Mom:
How to Motivate Your Kids to Exercise
Sunday School God Created You
How to Make Video Games Fun and Safe for Your Family
4 Ways to Involve Kids with Disabilities in the Arts
Alyssa Strickland created millennial-parents.com for all the new parents on the block. Alyssa believes the adage that it takes a village to raise a child, but she also thinks it takes a village to raise a parent! Millennial-Parents is that village. Today’s parents can be more connected than ever, and she hopes her site will enrich those connections. On Millennial-Parents, she shares tips and advice she learns through experience and from other young parents in three key areas — Education, Relationships, and Community.
Photo Credit: Pixabay
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 1, 2021 | Food Allergies and Special Diets
Do your children have frequent digestive issues, or other allergy symptoms, such as rashes, a stuffy or runny nose? Have you ever asked yourself whether these symptoms are related to lactose intolerance or dairy allergy?
These symptoms may indeed be related to a lactose intolerance or dairy allergy.
One basic difference between a food intolerance and allergy is that the immune system doesn't kick in with an intolerance. For example, lactose intolerance is the result of a lack of the enzyme “lactase.” Lactase helps your body digest the milk sugar “lactose.” This is why some people can tolerate small amounts of dairy products without problems. Lactose intolerance is not a true allergy.
Fortunately, there are two simple tests to check for lactose intolerance. If one of these tests show that the problem is lactose, this will be much simpler to deal with.
LACTOSE INTOLERANCE TESTS
Two tests can detect lactase deficiency. One is the Hydrogen Test, and the other is the “Lactose Tolerance Test.”
1. The Hydrogen Test
Pros – Simple to administer if the equipment is available.
The hydrogen breath test is the preferred method. It measures the amount of hydrogen in the air you breathe out.
- You will be asked to breathe into a balloon-type container.
- You will then drink a flavored liquid containing lactose.
- Samples of your breath are taken at set times and the hydrogen level is checked.
- Normally, very little hydrogen is in your breath. But if your body has trouble breaking down and absorbing lactose, breath hydrogen levels increase.
Cons – Doesn't readily distinguish the type of sugar that is not tolerated.
2. The Lactose Tolerance Test
This test is similar to the glucose tolerance test, which is given to test for gestational diabetes during pregnancy.
The patient drinks 50 grams (about two ounces) of a lactose containing beverage. If blood glucose rises, this means the lactose is being digested. If, however, blood glucose stays the same, this means the lactose is intact, a sign that lactase, the enzyme that breaks down lactose for complete digestion and metabolism is lacking.
Most people aren't born with lactase deficiency. It is more common for lactase deficiency to develop after “weaning.” Some ethnic groups are more susceptible to lactose intolerance probably because cow's milk isn't a common staple. For example, in Asian countries and Latin American countries.
DAIRY ALLERGY – WHAT IS IT?
A dairy, or cow's milk, allergy, on the other hand, is the result of an immune system reaction to one of the two proteins in cow's milk products.
IgE is the most common immunoglobulin reactant, however, IgM, IgA, and a few other immunoglobulins may react as well.
When a person has a true allergy to cow's milk* or other dairy products, they can't eat or drink them AT ALL.
Because both types of intolerance can cause digestive upset, including diarrhea, cramping, nausea, and vomiting, it can be difficult to tell the cause. Lactose intolerance is one of the most common intolerance. It is also the cause of much confusion.
For your convenience, I created a short e-book on the difference between lactose intolerance and cow's milk allergy.
Below is a delicious breakfast recipe that is completely Cow's milk free. Feel free to substitute any non-dairy milk for the soy and any type of nut butter will do as well.
Note that you can go into the free myfitnesspal.com app on android or Apple and the QR code in the recipe will work for you.
References
Medline Plus Lactose Tolerance Hydrogen Test
More from Homeschooling Dietitian Mom:
Casein-Free Diet Dairy Alternatives
Nutrition and Food Science Mega Pack
Healthy Choices to Make When Eating Out
Subscriber Only Freebie Page
What is Turmeric Good for?
Diet and ADHD in Kids Part 1
Diet and ADHD Part 2
Gluten Sensitivity or Celiac Disease?
3 Superfoods that are Truly Healthy
*Children and adults who are allergic to cow's milk are usually allergic to other animal milks as well, though not always. For example, goat milk is discussed as a potential replacement. However, besides the fact that goat's milk protein is also likely to cause an allergy in a person who has had an allergic reaction to cow's milk, there is the fact that goat's milk is deficient in the B vitamin Folate (folic acid).
