THRIVE!
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We're thrilled to announce THRIVE! podcasts, exploring the worlds of nutrition, exercise and healthy living. Just in time for the holidays, our first podcast features dietitian Libby Showalter, who talks about “Healthy Holiday Eating”!
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"Healthy Holiday Eating" |
Tips For a Healthy Fall
By Libby Showalter M.S., R.D., L.D.
Libby Showalter, M.S., R.D., L.D., is a Registered Dietitian who earned a master's degree in nutrition
from Case Western Reserve University. She is the Registered Dietitian for the YMCA of
Greater Cleveland (THRIVE! Partner), as well as for THRIVE!.
from Case Western Reserve University. She is the Registered Dietitian for the YMCA of
Greater Cleveland (THRIVE! Partner), as well as for THRIVE!.
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As the days get shorter and leaves keep falling, change is in the air. Fall is the perfect time for renewal and fresh starts. Making some small changes can have a big impact on your health.
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● Make sure to get adequate sleep. Not only does adequate sleep prevent fatigue, it also reduces your risk of some diseases. People who get adequate sleep have improved mental health and immune function. ● Vitamin D is known as “the sunshine vitamin” because it helps our body to produce vitamin D. Many people have a vitamin D deficiency in the winter months. Salmon, tuna, milk, and eggs are good sources . Your doctor might recommend a vitamin D supplement if your levels are too low. (See article below for more information on vitamin D.) |
Fast Food: Healthier Options
By Libby Showalter, M.S., L.D., R.D.
People often assume that there are no healthy fast food options. A growing number of fast food chains are now offering some healthier choices.
For breakfast, choose a parfait, oatmeal, or a whole-grain cereal with
skim or 1% milk.
Grilled chicken is a healthier option than fried chicken. Many chains offer grilled chicken salads, wraps, and sandwiches.
Garden salads topped with a variety of vegetables, nuts and fruit are loaded with phytochemicals, vitamins and minerals. Choose a low fat dressing and use sparingly.
For breakfast, choose a parfait, oatmeal, or a whole-grain cereal with
skim or 1% milk.
Grilled chicken is a healthier option than fried chicken. Many chains offer grilled chicken salads, wraps, and sandwiches.
Garden salads topped with a variety of vegetables, nuts and fruit are loaded with phytochemicals, vitamins and minerals. Choose a low fat dressing and use sparingly.
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Nothing tastes better than a bowl of soup on a cold day. Choose broth-based soups like chicken noodle or minestrone soup. Cream-based soups, like baked potato soup, tend to be higher in fat and calories. 
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If visiting a sub shop, choose a turkey or a veggie sub with a variety of veggies and a low fat dressing instead of mayonnaise. Instead of choosing french fries as a side, try fruit, carrot sticks, a side salad, or baked potato chips. Opt for a veggie burger in place of a regular burger. Try a burrito bowl filled with brown rice, grilled chicken, beans, and veggies. Home-prepared meals are best, but it is nice to know that there are some healthy options when on-the-go. |
Sunlight, Vitamin D and Health
By Libby Showalter, M.S., L.D., R.D.
People who live in northern climates are more at risk to be deficient in vitamin D, especially in winter months. Vitamin D is a nutrient that helps maintain strong bones and teeth. It helps the body absorb calcium and phosphorus. Muscles need it to move and it also keeps the immune system healthy. Because vitamin D deficiency is linked with these and possibly other diseases, it is vital to maintain adequate levels of this vitamin.
Sources of foods with vitamin D:
Very few foods naturally contain this vitamin, but these do:
Our body can make vitamin D when exposed to the sun:
People who are at risk for vitamin D deficiency:
How much vitamin D do we need:
The amount of vitamin D that we need each day is typically based on age. The recommended amounts are listed in International Units (IU).
Life Stage Recommended Amount
Birth to 12 months 400 IU/day
Children and teens 600 IU/day
Adults, up to age 70 600 IU/day
Adults, 71+ 800 IU/day
A simple blood test can be used to determine if you have adequate vitamin D levels. Your doctor might suggest that you take a vitamin D supplement.
Sources of foods with vitamin D:
Very few foods naturally contain this vitamin, but these do:
- Fatty fish such as tuna and salmon
- Egg yolks and beef liver
- Mushrooms
- Most dietary vitamin D comes from fortified foods such as milk, orange juice and breakfast cereals
Our body can make vitamin D when exposed to the sun:
- People who live in northern latitudes might not make enough in fall and winter
- Those with darker skin do not produce as much from the sun
- Wearing sunscreen reduces production
- Keeping body covered with clothing also reduces production
People who are at risk for vitamin D deficiency:
- Older people
- Breast-fed infants
- Obese people
- Those with liver disease or conditions that cause fat malabsorption (like Crohn’s disease)
- Persons taking anti-seizure or corticosteroid medications
How much vitamin D do we need:
The amount of vitamin D that we need each day is typically based on age. The recommended amounts are listed in International Units (IU).
Life Stage Recommended Amount
Birth to 12 months 400 IU/day
Children and teens 600 IU/day
Adults, up to age 70 600 IU/day
Adults, 71+ 800 IU/day
A simple blood test can be used to determine if you have adequate vitamin D levels. Your doctor might suggest that you take a vitamin D supplement.
THRIVE! Southern Lorain County is one of 11 Community Collaboratives powered by United Way of Greater Lorain County that are working to improve the health, education, and financial stability of all residents in our communities.