by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 7, 2020
These Vitamin Cheat Sheets Downloads are the perfect way to help your children learn the important roles each of the vitamins play in good health. (Post may contain affiliate links).
These awesome printable study tools were created by me, a Registered Dietitian with High School and College aged kids in mind. However, you can integrate them into your health, family consumer science, and home economics curriculum as a way to reinforce the history and facts of the main vitamins.
PLUS, older kids, including high school and college age, can use these to help them study for nutrition-related tests.
Each vitamin is summarized on one cheat sheet with a brief history of discovery as well as good food sources.
Download includes:
One 8 1/2 x 11 inch cheat sheet for each of the fat soluble and water soluble vitamins, for a total of 11 sheets.
Fat soluble vitamins:
A, D, E, and K
Water soluble vitamins:
B1 (Thiamine)
B2 (Riboflavin)
B3 (Niacin)
B6 (Pyridoxine)
B9 (Folic Acid)
B12 (Cyanocobalamin)
Vitamin C
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 4, 2020
Empowering Resources for People Living with Diabetes
Below are links to some empowering resources for people living with diabetes.
NEW 8/29/23
Diabetes and Oral Health – A Comprehensive Guide for Diabetics and Families
How to Manage Childhood Diabetes
Prediabetes – Symptoms, Prevention and Treatment Guide (from Lark Health)
The Friends & Family Guide to Type 1 Diabetes
Top Tips for Those Newly Diagnosed with Type 2 Diabetes
Diabetes Test Strips: Everything You Need To Know
Diagnosis-Based Assistance Programs for Diabetes
Does Medicare Cover Diabetes Supplies?
Diabetes Education Programs in Your Area
Top Mobile Apps for the Management of Diabetes
Tips for Healthy Grocery Shopping for People with Diabetes
Ways to Keep Everyone in Your Home Happy, Healthy, and Well-Fed
Sample 1400-Calorie Diabetic Meal Plan
Understanding How Resistance Training Affects Your Blood Sugar
The Healthiest Walking Workout For Diabetics
Control Your Sugar Level
Fatty Foods Can Be Healthy
Gluten Free Cheat Sheet Bundle
by Deborah Hanyon, MPH, RDN, ACE-CHC | Nov 5, 2019
Christmas in Mexico Unit Study and Activity Pack – Updated for Christmas 2024 with calendars through 2026
This fun-filled Mexican Christmas cultural project was designed with kindergarten through 3rd graders in mind but will be appreciated by older children as well.
A variety of activities are included to reinforce Christmas Around the World with specific emphasis on Christmas in Mexico.
Your kids will learn the history behind Las Posadas, with traditions that continue today in Mexico, Guatemala and the Southwest
Full vocabulary list with definitions included as well as a variety of worksheets.
Teach your kids about the Legend of the Poinsettia, what Nacimiento is.
Kids will learn new vocabulary words in English and in Spanish, and will be introduced to the special foods that are eaten during this time period.
The clip art pictures included in this Christmas in Mexico Unit Study are brilliantly colored. And there are lots of black and white pictures to color as well.
Kids will learn about the Mexican Flag as well as important holiday dates on the Mexican calendar. Gorgeous, printable calendars for December 2020 through August 2021 are also included.
In addition, numerous links are included for further study and to obtain tasty recipes for a special Mexican Christmas meal.
Clickable Table of Contents, background information, references, and answer keys are provided for the teacher.
pdf downloadable file, 55 pages
Meal Prep for Beginners
Christmas Treats Kids Love
Healthy Eating on a Budget
by Deborah Hanyon, MPH, RDN, ACE-CHC | Sep 30, 2019 | Nutrition and Health
10 Facts About Vitamin B12 (Post may contain affiliate links).
Vitamin B12 was first “discovered” in the 1850s.
Thomas Addison, one of the earliest researchers of vitamin B12, discovered a lethal form of anemia he named pernicious anemia. Symptoms of this disease included:
- Glossitis – (inflammation of the tongue)
- Macrocytic – (too large) red blood cells
- Numbness and abnormal gait.
There was no treatment and so patients afflicted would die.
In the 1920s, Georges Richard Minot, a practicing MD at Harvard, came up with the idea that something in food might help patients. Minot teamed up with two other MDs and they did research on dogs 🙁 to discover a treatment.
The research involved bleeding dogs and then feeding them various types of food until they determined that meats, especially raw liver, were the best treatment. Unfortunately, they did not discover what was in the raw liver and meat. They did however, earn a Nobel Prize in Medicine for their efforts in 1934.
It has taken well over 100 years to understand vitamin B12. And research continues to this day.
During the period 1934 and 1948, Intrinsic factor was discovered. This was seen as a substance in the body that was necessary for absorption of this mysterious food element, that became known as “Extrinsic Factor.”
Intrinsic factor in the stomach is necessary for absorption
Intrinsic factor is most effective when the acid level is higher. As a result, older people and persons taking antacids are at an increased risk for vitamin B12 deficiency.
Animal Products are the only Natural Way to obtain vitamin B12
Spirulina has been cited as a source of vitamin B12, and Spirulina has been shown to have numerous health benefits. However, the “B12” in Spirulina is an Analog or “Pseudo-vitamin.”
To make matters worse, this B12 analog in Spirulina also interferes with the absorption of the real vitamin B12.
Thus Spirulina is NOT a source of real vitamin B12.
Non-animal products are often fortified. For example:
- Soy, Rice, and Almond Milk
- Breakfast Cereals
Vitamin B12 is one of the water soluble vitamins.
As a result, it is easily lost when cooked in water.
Deficiency can result in psychosis
as well as spinal cord demyelination, neuropathy, and death.
Vitamin B12 is more readily absorbed when the stomach is acidic. As a result, antacids lower the absorption, and chronic antacid use can result in deficiency, especially in older persons.
B12 and Folate (Folic Acid) work together to prevent Megaloblastic anemia. As a result, it can be hard for healthcare providers to determine whether the cause is folic acid deficiency or B12 deficiency. Thus, it is important that you don't take excessive amounts of either folic acid or vitamin B12.
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US RDA of B12
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.9 micrograms – 1-3 years
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1.2 micrograms – 4-8 years
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1.8 micrograms – 9-13 years
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2.4 micrograms – 14+ years
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2.6 micrograms – Pregnancy
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2.8 micrograms – Lactation
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Diet and ADHD in Children
Lactose Intolerance or Protein Allergy?
6 Reasons You Need More Vegetables in Your Diet
What Interferes With Iron Absorption?
Is the Paleo Diet Biblical?
For Further Study
https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12/what-every-vegan-should-know-about-vitamin-b12+
https://www.healthline.com/nutrition/10-proven-benefits-of-spirulina#section1
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Aug 24, 2019
Delicious Pumpkin Blueberry Spice Pancakes recipe that my husband whipped up this week. This is just a taste of what is to come this season.
I just love the Fall–it always leaves me inspired to try new things. The colors are so beautiful and pumpkins are in season. Pumpkins are rich sources of vitamin A and blueberries are high in vitamin C.
This Pumpkin Blueberry Spice Pancakes recipe
is made with 100% white whole wheat flour and nonfat milk. And the pancakes turn out perfect! These pumpkin blueberry spice pancakes are tender and delicious enough to eat by themselves, hot or cold, with or without butter or syrup. I ate three the first day without anything on them! One for breakfast, one for lunch, and one for a snack!
By the way, the recipe will make 14 large pancakes (about 4 inches), and each pancake will be about 110 calories. You can make smaller pancakes for smaller portion size. My husband uses a griddle which makes pancake making a cinch. When he uses a griddle, he only needs cooking spray for a successful pancake. Also, these pancakes are lower in sugar than you would expect. Just another benefit!
This fabulous pumpkin blueberry spice pancakes recipe is for sure a keeper that we are going to make again and again.
And I know it’s not recipe you want to miss. And why would you, since it’s free??
Oh! Did I mention that it’s an AWESOME way to sneak vegetables and fruit into your kid’s diets? Kids just love pancakes and they will love these!
For those of you who struggle with iron deficiency, this recipe is also a perfect way to combine non-heme iron (the whole wheat flour) with a vitamin C rich food (blueberries). You can also serve blueberries on the side for added nutrition.
Our FREE pumpkin blueberry spice pancakes recipe prints on one page. Stay tuned for the full recipe booklet coming soon!
5 Reasons Blueberries are Super foods
6 Reasons You Need More Fruit in Your Diet
Recipes High in Iron and Vitamin C
6 Tips to Get Picky Kids to Eat More Vegetables this Thanksgiving
What Interferes with Iron Absorption?
Whole Wheat vs White Flour Baking
A Healthy Christmas Recipe for Kids
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