If you know anything about vitamin D, it’s that most foods don’t contain much of it. Sure, you can sop it up from the sun, when it comes to food, outside of fortified dairy foods, most things we eat are vitamin D duds.
But if you’re not big on dairy to get your vitamin D, you might give mushrooms a second shot. Mushrooms you ask? Yes, mushrooms!
According to the Mushroom Council, all mushrooms contain some vitamin D, but certain growing techniques have the potential to increase vitamin D levels by exposing the mushrooms to ultraviolet light.
The light-exposed mushrooms that you are most likely to find at your market will likely have about 400 International Units (IUs) vitamin D per serving (adults need 600 IUs per day according to the US Dietary Reference Intakes). For 400 IUs of vitamin D, that’s 4-5 white button mushrooms or one portabella, and a vitamin D level that is comparable to 4 cups of milk!
So if you don’t dig on dairy – check out light-treated mushrooms as a great way to get close to your daily dose of vitamin D!
There’s no doubt that preparing food at home makes good sense. Studies have shown that people who make more of their own food have lower body mass index (BMI) levels and are generally healthier than those who eat food prepared outside of the home.
We all know we should cook more – but most people don’t do it! According to data from the Washington Post, less than 60% of dinners eaten in the US in 2014 were actually made at home.
To solve the problem, a bevy of businesses have cropped up to get Americans to make more meals at home. Companies like Blue Apron and HelloFresh are in a full-on marketing blitz to get their meals into our kitchens. These services offer fresh ingredients, colorful recipes and the promise of easy-to-make meals created right in your kitchen.
So is the cook-it-yourself craze right for you? Here are some pros and cons.
- Fresh ingredients – most of these companies specialize in providing really fresh ingredients that you can cook up quickly
- Food waste minimization – with all of the focus on food waste, these services are great in that they only provide enough ingredients to make food for the specific number of servings
- Portion control – you are unlikely to consume as many calories in a made-at-home meal than you would in a restaurant
- Price – there’s no doubt it’s more expensive to have a specially curated delivery package of ingredients sent to your house than it is to grocery shop yourself
- Availability – not all of the services are available in all markets, so if you don’t live in a major metropolitan area, you might not be an eligible recipient
- One-and-done – one of the best things about home cooking is the potential for batch cooking and leftovers; of course with these services you get a meal for tonight, but it ends there.
If you’re interested in trying out a cook-it-at-home services, there are lots of online promo codes and free trials you can take advantage of. And whatever you decide, at the end of the day, the more food you can prepare at home, the better off you are. How you decide to make that food at home – that is up to you!
An often-cited statistic is that the typical American packs on 1-2 pounds over the Holiday Season. While that might not sound like much, if you do this year-in and year-out, on top of other weight gaining factors…things could get heavy!
So why do people tend to gain weight over the holidays? A number of factors could be at play:
- Stress – the Holidays can be stressful for many reasons, and some people turn to food when emotions run high
- Greater availability – face it: you don’t see cookies and cakes and candy ever as much as you do around the Holidays, there’s just more bad food constantly in our faces!
- Less activity – cold weather can be a deterrent for physical activity; if you’re not offsetting your calories with motion, pounds can creep up
- Alcohol – the Holidays mean celebration, and many celebrations come hand-in-hand with alcohol and their added calories
With parties and gatherings galore, it can seem challenging to keep your health in check. So here are a few tips to help fight the heaviness that sometimes gets associated with the Holidays:
- Make a plan – exercise earlier in the day if you know you have a party later; bring your lunch to work if dinner means drinks and food with friends…keep in mind that, “If you fail to plan, you plan to fail.”
- Never show up hungry – you’ve likely heard this one before, but don’t show up to the festivities when you’re famished. Have a snack ahead of time to ensure you don’t overdo it at the party.
- Walk it off – the Holidays are a great time to get together with friends and family, so why not get everyone together outside for a brisk walk after dinner? You can spend time together in places other than on your butt!
Whatever your holiday has in store – don’t forget that it doesn’t HAVE to involve weight gain. Stay active and savor small versions of what the season has to offer!
How slim your state is may also say something about its diabetes rates. According to the American Diabetes Association, across the US in 2012, 29.1 million Americans or roughly 9.3% of the population had diabetes. But not all diabetes is evenly distributed throughout the country.
New research, published as part of the Gallup-Healthways State of American Well-being series recently examined the new cases of diabetes across the US.
The states with the lowest incidence of diabetes in the United States (with less than 8% of the population with diabetes) are:
- Rhode Island
The states reporting the highest number of people with diabetes (with more than 16% of the population with diabetes) are:
- West Virginia
What’s not surprising is that diabetes rates correlate with obesity rates. As weight increases, the body’s ability to use the insulin it produces diminishes. Losing weight causes fat cells to shrink, which in turn improve the body’s ability to utilize insulin and lowers diabetes risk.
For more information about diabetes and minimizing risk, visit the American Diabetes Association. And for some cool interactive tools that track diabetes on different devices, check out the US Diabetes Surveillance System.