Vitamin D Drops for My Breastfed Baby: Decision Made!

If you saw my post last week, you know that I've been struggling with my decision on how and if to supplement Ava with Vitamin D. The American Academy of Pediatrics (AAP) have started recommending Vitamin D drops for breastfed babies because the primary way people get Vitamin D is through sun exposure (from the skins reaction to the sun). This is true for adults and children. Since babies have tender skin and shouldn't be in the sun, the AAP recommends supplementing. Vitamin D is important for bone strength and helps in calcium absorptions, which is why whole milk is fortified with Vitamin D.

Our pediatrician recommended TriViSol or VitASol, which I found out are made by Enfamil. I bought TriViSol in a hurry without reading the label. It turns out there's artificial flavors and other vitamins like A and C, that my baby doesn't need. In fact, I've read that breastfed babies are able to absorb vitamins and nutrients present in human milk because it's highly digestible.

Most supplements are just passed through the baby and not absorbed through the body. This is true for iron for example. Human milk is lower in iron than formula, but the baby has stores from pregnancy gestation and absorbs iron in the human milk because it's again, easily digestible. It's not until the baby is about 6-months that you can add iron to the baby's diet through solid foods. Check out this great resource page from Kellymom.com.

I was lucky that I ran into the lactation consultant that works at the hospital near my house and led my breastfeeding group. She recommended Carlson because it's just Vitamin D. She and I discussed Le Leche League's position on Vitamin D supplementation and she said that Ava is not likely to get Rickets, from Vitamin D deficiency, because of her complexion and access to sunshine.

My decision...
The point was that Ava's doctor wanted her to have Vitamin D, which I want to supplement on days that we're not in the sun. On days that we're outside taking a walk or she's exposed for 10 minutes, then I won't supplement. I decided AGAINST the TriViSol because of all the additives. I bought Carlson Baby D-Drops from my local hospital's pharmacy, but I know they also sell it at Whole Foods. I LOVED the directions. You turn the small bottle upside down and it automatically dispenses the drop of 400 IU of PURE Vitamin D. They recommend you drop it right on the mom's nipple (or pacifier) and start the feeding. The baby should suck for 30 seconds.

Carlson understands breastfeeding moms because we tend to be more holistic minded. Thank you, Carlson. Thanks to the the moms that have recommended it to me!

Making Decisions about Vitamin D Supplements for Breastfeed Babies

I'm navigating through uncharted waters. Ava's pediatrician recommended that I supplement her with vitamin D drops since you can't get that from diet and it's not safe to expose baby's tender skin to sun. The latest recommendations from the American Academy of Pediatricians (AAP) are that breastfed babies have 400 IU of daily vitamin D supplementation to prevent infections and a condition called Rickets. Our pediatrician recommended TriViSol in Ava's one-month visit and then again in her 2-month visit.

Why Vitamin D? I've seen lots of health news recently about vitamin D deficiency, which in babies can weaken their bones and delay crawling and walking. Very few foods offer vitamin D. The primary way we get vitamin D is by sun exposure, without sunscreen, which allows your body to synthesize the hormone. The amount of time is dependent of the darkness of your skin.

In deciding whether to supplement Ava, I consulted the Le Leche League's position, since their positions are typically aligned with the AAP and have the best interest of breastfeeding moms and babies. Their position is that mother's milk can be tested for vitamin D. I've continued to take a daily prenatal vitamin to ensure that my nutritional stores are strong to produce high quality milk for Ava. Now, I'm considering having my milk tested so I don't have to supplement Ava.

Regrets. I bought it and now I want to take it back. After the two recent visits and getting the same recommendation to supplement, I went to the Target pharmacy to get the TriViSol that the doctor recommended. I horrified when I saw that the product brand is Enfamil, the formula company. The $13B baby formula industry falls prey to moms that are exasperated while trying to nurse their babies. It's in their best interests when moms fail to establish and continue breastfeeding. They give the "free gift" at the hospital to breastfeeding moms that includes a sample of their formula and a little book that says it's OK to supplement your child. Can you tell I'm upset? While I know women that despite their heroic efforts to get lactation resources and support to exclusively breastfeed, could not do it without supplementing. And you have to feed your baby. I get that. But, Enfamil is wanting and EXPECTING women to fail at exclusive breastfeeding. I'm blessed with a very abundant supply of milk so if Ava and I continue what we're doing as a nursing pair, she'll be exclusively breastfed for as long as she needs. Yep, that means I might be nursing a toddler, too.

What fires me up is that Enfamil is selling this product to the breastfeeding moms market segment and their marketing messages are enough to make me crazy and angry! Their product marketing manager should be ashamed of themselves. The dosage directions state "Drops may be given by dispensing directly into the mouth. Drops may also be mixed with formula, fruit juice, cereal or other foods to increase your child's acceptance." Where is the mention of expressed breastmilk? The completely avoid it! They start with formula, which is not a surprise since that's their cash cow product, but "OTHER FOODS." Excuse me, but babies are born to drink breastmilk. It's completely unacceptable. The product marketing manager for TriViSol is a moron.

I'm still undecided on what to do. I'm going to investigate getting my breastmilk tested for vitamin D. I don't want Ava to miss out on vital nutrition, but I also don't want to supplement her needlessly.

By the way, I just found a really good resource page on Kellymom.com about how rare it is for moms to be deficient in vitamin D in Western countries or women and babies with lighter skin.

Happy Valentine's Day: Love Yourself and Stay Healthy

Today is Valentine's Day and the focus on everyone's mind is loving someone else. I think that's great, don't get me wrong, but one of my core values that I share with my husband is loving yourself. I've stated this many times in many different ways, that part of loving yourself is staying healthy and focusing on wellness. Preventing illness is more effective if you have a solid base of health. And in this life, we have ONE body and a tremendous opportunity to make healthy choices today that effect us tomorrow.

Yesterday, my mother-in-law shared her latest health assessment results with me. We talked about her lifestyle changes that she wants to make. She's only 55 yrs old and with three kids, one grandchild, and another one the way (4 wks!). She knows that making health differences will improve her quality of life so she can enjoy her family for decades to come. However, she is looking for resources to help her. I think she represents so many Americans out there. When I made the decision to change my lifestyle for clean living, I went searching for resources and the purpose of this blog is to share my tips, recipes, practical resources to help with clean living.

The results are really clear to me. I prepared my body for the journey of motherhood and it's paid off with a healthy pregnancy, free of complications. Check out my post for details. I know many complications are preventable and there is no question in my mind that my holistic wellness lifestyle has helped me maintain strong and healthy.

Even more proof. Check out this quote and blog post from Mercola.com about "Why People Really Get Sick." Dr. Mercola says in his interview he got into medicine with a mindset to prevent illness, while his colleagues were there to help sick people. To me this is the dramatic difference of approach. Wellness is your most powerful weapon to prevent illness!

"One of the key reasons why many people are getting sick with “modern-day” diseases like heart disease, cancer, obesity and diabetes is relying on processed food as their primary form of nutrition.

Ninety percent of foods Americans purchase every year are processed foods, and food marketers do a masterful job at making it seem like fast foods and junk foods are the obvious choice.

But these processed foods, are dead and devoid of any natural nutrition. The fact that they taste good is the culmination of a profitable science of artificial flavors and additives, without which most processed food would taste and look like cardboard." - Dr. Joseph Mercola, medical doctor and health researcher based in Chicago.

Eating a clean (unprocessed) foods helps you with higher quality nutrition found in nature, not from a manufacturing plant. That's always my inspiration to cook our meals and pack our snacks and lunches. I feel so much better. In the comments below, tell us your top blogs and health resources that help you.

A Daily Fish Oil Omega-3 Pill Can Do Wonders for Heart and Body

Just before my pregnancy, I started taking fish oil supplements to boost my heart healthy omega-3 fatty acid intake because I have read about the benefits. My husband doesn't like to eat fish so I don't cook it often enough. There are so many health benefits for taking fish oil daily for pregnant women, children, and adults.

The advantage of fish oil compared to other foods like walnuts and vegetable oils is that you get both DHA (docosahexaenoic acid) and EHA (eicosapentaenoic acid) acids with the same source. Relying on eating fish daily is not ideal, due to the presence of mercury and toxins in especially farm-raised fish.

Health Benefits of Fish Oil for Omega-3 Fatty Acids:

• Optimal heart health (reduces triglycerides, lowers risk of death from heart disease, and reduces the plaque build-up in arteries)
• Reduces risk of stroke
  
• Lower blood pressure

Check with your doctor on your recommended dosage. In general, pregnant women can target 300 mg of DHA daily. Here's a link to more information for pregnant women from HealthNews Blog.

For pregnant and breast-feeding women, there's benefits for you and your growing baby:

• Brain development and mental focus
• Lower risk of allergies
  
• Reduced risk of post-partem depression

Ultimately, when you are in good health, you feel better. I feel more energetic and resiliant to fighting on viruses and colds. Taking a daily fish oil supplement is one way that you can make a positive impact on your overall health.

Top Natural Immunity Boosters to Get You Through the Cold and Flu Season

The weather has changed and it's cold and flu season. At the office people are either getting sick or trying to stay healthy with antibacterial cleaners and sprays. The media and healthcare professionals are pushing the seasonal and H1N1 flu shots on the public as a way to lessen the effects of the flu virus. One of my favorite health blogs by Dr. Mercola, a Chicago medical physician and health researcher, strongly recommends to avoid both flu vaccines in his blog post "Flu Vaccine Exposed."

Mercola writes, "According to the CDC, the majority of flu vaccines contain thimerosal. Some contain as much as 25 mcg of mercury per dose. This means that it may contain more than 250 times the Environmental Protection Agency’s safety limit for mercury." He later writes in the story about other toxins found in most flu shots. And the virus strains in the seasonal flu shot are made before the flu season hits so taking the vaccine does not always prevent that you won't get sick. It depends on the virus strains that you are exposed to in the real world.

What are the flu symptoms? Most people suffering from the flu are experiencing: fever, chills, cough, fatigue, diarrhea, runny nose, decreased appetite, and sore throat. Taking acetaminophen or ibprophen can help break your fever and reduce your symptoms.

My friends in major cities such as the San Francisco Bay Area and Chicago have been able to get thimerosal-free flu vaccines, but in Indianapolis, I'm hard pressed to find them. In fact, most people I speak to here have never heard of mercury in the flu shots. They are taking them blindly!

I'm 19 weeks pregnant and during my recent doctor visit, the nurse recommended that I take both flu shots since pregnant women are consider high risk for more severe flu symptoms. I told the nurse that I don't want to expose myself or my baby to mercury and I plan to use natural immunity boosting methods to avoid getting sick or lessen the symptoms. I told her that after limiting my mercury exposure with fish in my diet and ensuring that I'm taking mercury-free fish oil for my DHA supplement that I don't see how I can expose myself to that much mercury. The nurse had nothing to say to that, other than suggesting that I find a mercury-free flu shot.

And this week, Aaron is sick with the flu. It's possible he has the H1N1 flu for all we know, but that's not preventing me from eating dinner with him, kissing him, or being near him. So far What I am doing is boosting my own immunities naturally.

Natural Immunity Boosters:

• Adequate sleep - 8 hrs
  
• Hydrate with pure water
• Exercise
• Vitamin D (using supplements or sun exposure) - see my post
• Whole food nutrition-rich diet - avoid processed foods
• Washing hands with soap and warm water
  

Easy Ways to Get "5 A Day" Servings of Fruits and Veggies

This week a CDC study revealed that 14% of adult Americans on average get the recommended servings of fruit and vegetables daily. Worse yet, less than 10% of American teens are eating the recommended servings daily. But the old slogan "5 a Day" may not be enough. The new US food guidelines are 7-13 cups of fresh produce per day.

It's not a surprise that teenagers are worse off nutritionally than adults because based on the result - they have a terrible example!

So why are eating fruits and vegetables important? Fresh fruits and vegetables contain essential vitamins and minerals that your body needs to maintain a optimum health. A balanced diet with an emphasis on fresh produce is beneficial to:

• Strengthen the immune system
• Protect against diseases - type 2 diabetes, obesity, and heart disease
• Maintain stable metabolic functions
  

I heard about these findings when I was driving to work on the NPR Morning Edition broadcast. Then, I looked around and it hit me as I drove passed the fast food restaurants along the street. It's really not a surprise when Americans are buying fast food, precooked frozen food, convenience food in bags or boxes, and well...not cooking from fresh ingredients! I have to admit cooking has been a challenge for me in the last two months because I live in a tiny rental apartment with a terrible kitchen. We made the move to Indianapolis from Chicago, leaving behind our gorgeous granite counters, gas stove, and spacious workspace kitchen! Our condo is on the market and we're waiting patiently to make the move to our new home in Indy. Being focused on my health, I have found ways to eat fresh produce both raw and cooked.

Tips for getting fruits and veggies in your diet...

1. Sign up for a produce delivery service or stock up at the local Farmer's Market. Eating seasonal local produce is not only better for the environment, but it's budget-friendly! You can try out new varieties instead of the same old tired choices you make if you go to the grocery store. If you have the produce delivered to your doorstep, there are no excuses for not getting to the store if you're busy. I order from a local company in Indy to get organic, seasonal local produce. I receive a shipment every week filled with fruit and veggies. Since it's already here, I have no excuse to wash, cut, cook, or pack up fresh in my lunches for snacks.
2. Look on your plate - your meal is incomplete without fruits and vegetables. Making a sandwich? Add lettuce, tomato, cucumbers, or roasted red pepper inside. Add a fruit and veggie as a side dish. Sometimes I saute veggies if I get tired of steamed vegetables for dinner. You can try a mix of onions, peppers, and zucchini for a quick side dish sauteed with minced garlic and olive oil.
3. Stock up on frozen fruits and veggies. Frozen fruits and veggies are picked at peak season with minimal processing. They are very nutritious and plain versions (not mixed with suaces) are always budget friendly. I always stock broccoli, chopped spinach, and frozen peas on-hand in the freezer for quick side dishes. Check out my quick pesto pasta that I used with frozen peas and trick for my pasta with frozen spinach - no need for defrosting!
4. A few more tips here on WebMD.

Natural Digestive Aid: Papaya Enzyme Tablets

When I was a kid, my mom gave me chewable papaya enzymes if I ate a big meal to help me with digestion. I never thought a thing about it until 2 weeks ago when I started to get heart burn. Indigestion is common with pregnancy. Many people suffer from heart burn or indigestion, without being pregnant. "Heart burn" gives you a painful burning sensation at the bottom of your throat and it is most likely a symptom of acid reflux.

Instead of popping antacids (Tums) all the time, I wanted to find a natural, holistic solution. I turned to my favorite Whole Foods when Aaron and I were back in Chicago spending time at our condo and visiting friends. The helpful worker in the vitamins and health supplements section showed me a entire shelf of digestive aids and I remembered my mom's wisdom when I spotted this Tropical Papaya Enzyme.

Papayas are native fruits to Mexico and Central America. The enzymes are made from under-ripe papayas. When I was a kid in California, I remember my family eating papaya with a meal. I had no idea why. Now, I know that it helps with digestion.

The bottle suggests taking up to 2 chewable tablets after you eat. I only use them when I eat a heavier meal with meat and lots of spices, for example. It really helps relieve the burning sensation and tones down the uncomfortable effects.

I found these tablets at Whole Foods, but if you don't live near a store, you can also purchase them online at vitamin and health supplement providers.

New Study Warns Use of Ultra-violet (UV) Tanning Bed Use, a Top Cancer Threat

The International Agency for Research on Cancer (IARC) has given UV tanning beds the highest cancer risk category and calling them "carcinogenic to humans." The IARC, which is part of the World Health Organization, asserted that tanning beds are even more dangerous than previously found in earlier research studies. In fact, tanning beds are in the same group as asbestos, arsenic, and tobacco products.

Even more alarming is that their research found that individuals that began their use of UV tanning beds before age 30 increase their risk of cancer by 75%.

I've always been so mystified to see people using tanning beds to "look better." Wrinkled, leathery skin is what you will end up with when you abuse your skin with UV and over-sun exposure. Abusing tanning beds looks so unhealthy, besides the cancer risk. People don't realize it because in their mind, they think they look great.

My skin tans very easily even with the sunscreen because of my Latina heritage. However, I wear sunscreen every day and try to spend time in the shade to avoid burns and over-exposure.

Check out my "Mid-Summer Survival Tips" post for an audio interview of a dermatologist on protecting your skin against sun damage, including preventing cancer. Read the Reuters article for more details.

Mid-Summer Survival Tips

It's already the middle of July and summer is in full swing. Summer is one of the most social times of the year and you might find yourself running around for vacations, parties, BBQs, family reunions, and gardening. Based on my experience with the move from Chicago to Indianapolis, I've been logging many miles going back and forth. This weekend we have a family reunion in Michigan and we'll be on the road 3-hours each way. On Friday night, I'll pack dinner for us that's easy to eat on the road (sandwiches, rollups, with carrots or apple slices).

With road trips, you can plan ahead with healthy snacks so you're not forced to eat fast food as your only option. I pack granola bars, dried apricots, and water. Check out more tips on snacks you can keep in your bag.

All this fun also means that you'll be out be out in the sunshine enjoying the beautiful summer weather. This picture is from Aaron's parent's lake house before they built their year around house. We spend a lot of time at the lake house, especially in the summer. With the move to Indy, we're only 2 1/2 hours from the lake house so it's an easy drive for the weekend.

Exposing your skin in the sun means that you need to do everything possible to protect your skin, the body's largest organ. The sun over time can give you skin damage effects like premature aging and cancer. On one of my long drives between Chicago/Indy, I heard this Fresh Air podcast with the host Terry Gross interviewing a dermatologist, Darrell Rigel. He gave great tips on sun safety and helpful tips on applying sunscreen. You only have one body in this life so protect your skin! I see WAY too many people walking around with deep, unnatural tans and really it's sun damage! I protect my skin with high quality sun screen that I replace annually. A couple of tips:

• Be practical on sun exposure. The middle of the day (11am -1pm) often is the most intense time of the day. You are more likely to burn in less time during this time of day so that means that you need to reapply sunscreen more often than other times of the day (early morning, late afternoon, for example.
• Wear hats, sunglasses, cover up! I keep a straw hat at the lake house when I'm out in the sun. Covering your shoulders or thighs were your skin might be more sensitive is a smart move in the most intense part of the day.
  

Bump up your water intake and stay hydrated! Drinking more water in the summer heat is smart to help you replenish your body. In the summer heat your body sweats to regulate temperature and stay cool, but that means that you need to replenish your body with more water. You also get water from summer fruits and vegetables in addition to water alone.

With all the summer events and parties, don't forget to plan ahead. If you look at your week ahead, you can plan on nights when you can cook for packable meals that you can eat on hurried weeknights. You can get healthy meals whipped up from the grocery store salad bar/deli or one of my favorites is making versatile taco meat that you can make into taco salad, enchiladas, burritos, or quick tacos. In fact, that's what I'm making tonight - ground chicken tacos.

Have any summer survival tips of your own? Please pass them on!

Beauty Sleep: Fact or Myth?

Your mother told you to get to bed early….well turns out, once again, Mom was right. Beauty sleep can help keep you looking great but it has much more value than what you see in the mirror.

The Average American sleeps 2 hours less now than they did 40 years ago. Lack of consistent sleep can change delicate hormonal balances. With less than 8 hours, Cortisol increases and Human Growth Hormone decreases leading to poor muscle recovery and weight gain. Cortisol is especially important because in the later stages of sleep it increases aiding in muscle recovery and growth. Depriving your self in the later stages of sleep can actually hinder you from gaining muscle mass.

Sleep deprivation can decrease your ability to process glycogen (sugar) which a can lead to insulin resistance, a condition where normal amounts of insulin are not sufficient to process glucose to convert it to energy. Insulin resistance can lead to weight gain, sluggishness and inability to concentrate and even Type 2 Diabetes.

It as also shown to decrease aerobic endurance and increase your rated perceived exertion. So you will be less efficient in your aerobic activities and it will seem harder doing the same amount of work.

As a new mom, I understand how easy it is to put your sleeping schedule on the back burner but if you make it a priority, it will help you to be more effective in many aspects of your life. It’s your choice!

Important Egg Storage Safety Guidelines

Eggs are an affordable food staple because they are so versatile. You can eat them any time of the day and they provide high-quality protein. I always have 2 dozen eggs in the fridge for making egg salad, omelets in the morning, baking, or even just hard boiled for snacks. Check out my post about eggs.

To be healthy is also to know food safety guidelines. For a full list of guidelines and egg safety info, check out this PDF.

• When purchasing, check eggs to make sure they are clean and not cracked. If cracked at home, transfer to a clean container and cook within 2-days. Check the sell-by date to see if they are not expired.
• Refrigerate after purchase because egg quality and safety is at risk if you leave them out at room temperature.
• Don't leave out of the refrigerator for more than 2-hours. Eggs should have a stable cold temperature to maintain freshness or stave off bacteria.
• Store egg in the inside shelf and not the door. Storing dairy on the door is risky because the temperature is less stable because of opening/closing. Storing the eggs in the cold part (suggested - 41 degrees) of the refrigerator is the best idea. Uncooked eggs should not be frozen in the shell, but you can freeze egg whites in a container and store for up to 12 months.
• Keep eggs no longer than 4-5 weeks. Cooked hard-boiled eggs can be stored safely for 1 week.
• After handling raw eggs, wash hands and cooking utensils with soapy warm water.
• If using raw eggs for recipe (such as poppy seed dressing), you could use fresh pasteurized eggs and store in the cold part of the refrigerator.

Buying organic eggs is worth the money to benefit your health. I love this Aug. 2008 article about healthy foods for $1 from Dr. Mercola. The first on the list is eating 2 organic eggs for $.84! I spend $3.80 a dozen of organic eggs, but that is only $.31 per egg! People complain about the price of organic eggs, but it's much healthier for you because of the quality of the feed that the hens get, which are passed on to the nutrients in the eggs - that YOU are eating.

If you live in an area with more land, you can raise your own hens and have fresh eggs. Our friends raise their own hens and the kids love it. When the hens stop producing eggs, they eat the chickens. You could probably use a butcher to process the chicken if you didn't want to do it yourself. Or find a local supplier who sells farm fresh eggs directly. My husband's family live in Amish country Indiana and you can buy eggs for about $1-2 a dozen!

Read This: Weed Through the Media Hype About Swine Flu

Are you overwhelmed by the swine flu pandemic media hype? Dr. Mercola sent out a special alert article today, which includes a 10-page overview on the swine flu details to sort through the mixed messages. His articles are very thorough, but a quick scan can give you the basics.

It seems the conventional media is overreacting and I'm taking normal precautions to stay healthy and prevent illness.

Reduce Ashthma Symptoms the Natural Way: Exercise

Asthma is now affecting 20 million Americans. I've had asthma my entire life. When I was a kid I had severe symptoms including major attacks. I remember in many doctor's visits being told that the steroids found in inhalers, the traditional asthma controlling treatment, increase your chances of osteoporosis. My doctors have always told me to combat this tendency that I should exercise regularly to oxygenate my blood. I have always remembered this and maintained a consistent exercise schedule.

Today, I prevent attacks with maintenace non-steroid medication and I rarely have to take my emergency inhaler. I have increased my aerobic endurance with high intensity exercise. About 3 days per week, I do aerobic training with indoor cycling or jogging on the treadmill and my other 2 workout days I reserve for strength training. In the last 18 months, I have increased my aerobic endurance and reduced my asthma symptoms significantly. I could never run before without wheezing or tightness in my chest, but now I have stamina. I religiously use my heart monitor to manage my zones, which experts say is the only way to really know where you are while you're exercising.

This week, Dr. Mercola, health researcher and physician, sent out a video and article about the natural ways to reduce asthma symptoms. He suggests that asthma patients can increases their Omega-3's and vitamin D, while reducing Omega-6's (plant-based oils). He emphasizes that asthmatics who exercise actually increase their maximum ventilation, which is lower due to the condition, and increase their maximum heart rate. Exercise is the natural way to optimize your metabolic health, where insulin management is a key element.

Clearly, this is another reason to exercise, especially for asthmatics!

Vitamin D Major Contributor to Optimal Health

Vitamin D is essential for good health, especially for healthy bones and heart, and your body’s ability to absorb calcium. A recent study, published in Archives of Internal Medicine showed that 3 out of 4 Americans are deficient in vitamin D. The body doesn’t synthesize vitamin D on its own so people could either take supplements or get appropriate sunlight exposure for their skin tone per day.

The problem is that many people forget and stay in the sun too long without SPF protection, which damages the skin, your body’s largest organ. And for many, sunlight is hard to come by, especially in the winter months and is proved insufficient north of the 42 latitude region from December through February. There are other factors that minimize vitamin D with the sunlight aborption method such as smog, season, time of day, or cloud cover.

Very Few Foods Contain Vitamin D: Oily fish: tuna, salmon, sardines, mackerel, and cod liver oils. Trace amounts are found in some mushrooms, egg yolk, cheese, and fortified food products.

Get your vitamin D for breakfast:
Try a toasted small whole wheat high fiber bagel, lowfat cream cheese with a dash of dried dill, 2 oz smoked salmon, 2 slices tomato, and a wedge of lemon. Delicious!

Check out the radio story on National Public Radio (NPR) from Morning Edition March 24, 2009 for more information.

The recommended daily allowance for vitamin D is 200 IU for most adults, but could be more, according to some research.