Rita Smith, Registered Dietitian

03/06/2026

Nutrition Notes to Eat Well and Be Well: Vitamin D

Maintaining normal blood levels of vitamin D is important for strong bones throughout our lifespan. Getting sun exposure several days a week is important but eating foods that are good sources of vitamin D are also important, like fatty fish.

SHEET-PAN SALMON WITH ROASTED VEGETABLES
Makes 4 servings

Ingredients:
2 T low-sodium soy sauce
1 T sesame oil
1 T fresh lime juice
1 T maple syrup
¼ tsp red pepper flakes
1 clove garlic, minced
2 T freshly grated ginger
2 T freshly grated ginger
4 (5-ounce) skin-on salmon filets
1 small butternut squash, peeled, cubed
1 lb. Brussels sprouts, ends trimmed and halved
1 T. extra virgin olive oil
¼ tsp freshly ground black pepper
3 whole garlic cloves, mashed

Directions:
1. Preheat oven to 425 degrees.
2. In baking dish, mix together the marinade ingredients: soy sauce, sesame oil, lime juice, maple syrup, red pepper, minced garlic, and ginger. Place salmon filets skin side up in marinade.
3. On a baking sheet, toss squash cubes and Brussel sprouts with olive oil and pepper. Spread in a single layer. Nestle smashed garlic cloves in the vegetables. Bake in hot oven for 15 minutes. Remove from the oven.
4. Push vegetables aside to make room for the salmon filets. Place the salmon among the vegetables with skin side down. Return to the oven and roast for 12 additional minutes or until salmon flakes easily with a fork.

Recipe source: The American Institute for Cancer Research:

When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

03/05/2026

Nutrition Notes to Eat Well and Be Well: Keeping Up with Vitamin D

Here is the low-down on the daily Recommended Dietary Allowances for fat-soluble vitamin D:

Infants - 400 IU
Age 1-70 years - 600 IU
Over 70 years - 800 IU

Hint: when you eat foods with Vitamin D, even more is absorbed if that meal includes a source of fat.

Since it is a fat-soluble body, and it can be stored when high amounts are taken, intake of Vitamin D should NOT be over 4,000 IU per day. There are a few symptoms of excess intake of Vitamin D, and they include upset stomach, muscle weakness, unintentional weight loss, and kidney stones (ouch!).

03/04/2026

Nutrition Notes to Eat Well and Be Well: Keeping Up with Vitamin D

Vitamin D deficiency or low Vitamin D blood levels do occur in this country. People who are lactose-intolerant, have a milk allergy or have absorption issues are more likely to experience low levels of vitamin D. A blood test by your health care provider may already be done yearly at your annual visit to help with a vitamin D assessment.

There are some symptoms of a vitamin D deficiency, and they mimic other illnesses so a regularly-scheduled blood test is important. Symptoms can include:

*fatigue
*muscle pain or cramps
*bone pain
*mood changes

If you do have low blood levels of vitamin D, your health care provider will probably recommend a supplement to boost you up into the normal range.

03/03/2026

Nutrition Notes to Eat Well and Be Well: Keeping Up with Vitamin D

Although there are a few food sources of vitamin D, it is called the ‘sunshine vitamin' because the body can make vitamin D in the skin with exposure to the sun. Ten to 30 minutes of daily sun exposure to the face, arms and/or legs will get the job done. The shorter amount of time is fine for the summer months, and the longer exposure for the weaker wintertime sun.

Looking to your food choices, you will find fat-soluble vitamin D in these foods:
*Fatty fish - salmon, mackerel, rainbow trout, sardines
*Sundried or UV light-exposed mushrooms
* Small amounts in beef liver and egg yolks

Most of our dietary vitamin D comes from fortified foods:
*Whole, low-fat, and skim fortified dairy milk; fortified non-dairy milks (soy, almond, coconut, etc.)
*Fortified orange juice
*Fortified cereals

03/02/2026

Nutrition Notes to Eat Well and Be Well: Keeping Up with Vitamin D

Vitamin D, a fat-soluble vitamin, is one of several essential vitamins that we need each and every day. As a whole, vitamins are integral micronutrients for a number of processes in the body but required in very small amounts relative to the macronutrients of protein, fats and carbohydrates.

Vitamin D helps the body use the mineral calcium, which is essential for bone development, improving bone density, and maintenance of strong bones. It also supports our immune system as well as the nervous system.

It is worth noting that there is ongoing research exploring whether higher blood levels of vitamin D may offer protection from developing colorectal cancer. Some studies suggest that higher vitamin D may actually help to inhibit colorectal tumor growth. Thank goodness for this research, and I wanted to be sure to mention it now, since March is recognized as Colorectal Cancer Awareness Month. (www.cancer.org)

Dedicated to helping people who face cancer. Learn about cancer research, patient services, early detection, treatment and education at cancer.org.

02/27/2026

Nutrition Notes to Eat Well and Be Well:

Vegetables are an important component of heart healthy diets such as the American Heart Association Diet or the Mediterranean Diet. This easy recipe is perfect for breakfast, lunch or supper, Add a side of seasonal fruit.

BROCCOLI AND CHEESE EGG WHITE SCRAMBLE
Makes 2 servings

Ingredients:
Cooking spray
1 cup finely chopped fresh or frozen broccoli florets, thawed if frozen
2 T water
4 extra-large egg whites or ¾ cups egg white substitute
¼ cup fat-free milk
⅛ tsp. freshly ground black pepper
2 T shredded reduced-fat Cheddar cheese
2 whole-wheat English muffins

Directions:
1. Lightly spray a large skillet with cooking spray. Heat over medium-high heat. 2. In the skillet, cook the broccoli in the 2 T water for 4 to 5 minutes, or until the broccoli is tender. Remove from the heat. Transfer the broccoli to a dish. Using paper towels, wipe the skillet clean.
2. In a large bowl, whisk together the egg whites, milk, and pepper until combined.
3. Lightly spray the skillet with cooking spray. Heat over medium-high heat. Pour in the egg white mixture. Cook for 2 to 3 minutes, or until almost firm, stirring constantly with a spatula. Stir in the broccoli and cheese. Remove from the heat.
3. Just before serving, split and toast each English muffin. Transfer to plates. Spoon the egg mixture onto the muffins.

Note: any diced vegetables will be an excellent replacement for broccoli including bell peppers, mushrooms, zucchini, carrots, asparagus, etc. This is a great way to use up leftover vegetables, too.

Recipe adapted from the recipe section at the American Heart Association,

Learn more about the American Heart Association's efforts to reduce death caused by heart disease and stroke. Also learn about cardiovascular conditions, ECC and CPR, donating, heart disease information for healthcare professionals, caregivers, and educators and healthy living.

02/26/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

Continuing with the American Heart Association (AHA) Life’s Essential 8 guidelines for cardiovascular health:

Health Factors: MANAGE BLOOD SUGAR
High blood sugar levels are harmful to the heart and blood vessels, as well as kidneys; they also promote inflammation in the artery walls, making them more susceptible to plaque build-up. Fasting blood sugar should be less than 100 mg/dL. Since you will not feel blood sugar levels rising, be sure to have them periodically checked.

Health Factors: MANAGE BLOOD PRESSURE
High blood pressure that is not controlled is damaging to the heart and blood vessels, as well as the kidneys. The wear-and-tear brings about early heart disease and dementia. It is a silent disease- you cannot feel your blood pressure going up, so it is very important to keep up with your doctor visits for periodic checks. The goal is a blood pressure reading of less than 120/80.

Weight loss, if needed, a diet that includes lots of fruits and vegetables, nonfat dairy and lean protein will help to naturally lower blood pressure. Regular exercise is also beneficial.

02/25/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

Continuing with the American Heart Association (AHA) Life’s Essential 8 guidelines for cardiovascular health:

Health Factors: MANAGE WEIGHT
Getting to and maintaining a good-for-you-weight will help achieve good readings of blood pressure, lipids and blood sugar, and in the end, that will benefit your heart health. Attention to eating a wide variety of plant foods (fruits, vegetables and grains), lean protein, modest portions, water as the primary beverage, and regular exercise ae good lifelong habits.

Health Factors: CONTROL CHOLESTEROL
Having high LDL-cholesterol levels has been linked to heart disease and dementia. Blood cholesterol is increased from a diet high in saturated fats and cholesterol (fatty red meats, chicken skin, beef tallow, butter, whole-milk dairy products, and tropical oils such as palm and coconut oils). Switch to healthy lean protein (egg whites, nonfat dairy, fish and poultry breast), vegetarian protein (soy, legumes, nuts), healthy fats (olive oil, canola oil, avocados), and lots of wholesome high-fiber foods (fruits, vegetables and whole-grains).

02/24/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

Continuing with the American Heart Association (AHA) Life’s Essential 8 guidelines for cardiovascular health:

Health Behavior: QUIT TO***CO

Whether quitting cold turkey or gradually, it is never too late to quit this habit. Every single organ in your body will benefit. The AHA has some good resources to help with this difficult task. For buddy help: 1-800-QuitNow (1-800-784-8669).

Health Behavior: GET HEALTHY SLEEP

Sound, restful sleep is important for brain health, allowing time for clean-up duty to take place. Good sleep every night supports a strong immune system; provides recovery time for cells, tissues and arteries; and helps to keep blood pressure in good control. Adults need 7-9 hours of sound sleep each night.

02/23/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

As we wrap up Heart Month, sponsored by the American Heart Association (AHA)(www.heart.org), it bears reviewing their Life’s Essential 8 checklist for cardiovascular health. These Health Behaviors and Health Factors guide us toward the best heart health that we can attain.

Health Behavior: EAT BETTER

As we have been discussing all week, the emphasis for eating well is on filling up your plate with wholesome, less-processed foods:

½ of plate filled with fruits and vegetables
¼ of plate filledwith vegetable protein and/or lean animal protein (especially fish)
¼ of plate filled with whole-grains and starchy vegetables (potatoes, corn, etc.)

Additionally, nonfat or low-fat dairy products should be included for their protein, calcium and potassium content. Small amounts of healthy fats can round out or contribute to meals: liquid oils, nuts and seeds, avocados, and nut butters.

The AHA also suggests limiting added sugars, alcohol and highly processed foods that are high in sodium, sugar and salt.

Health Behavior: BE MORE ACTIVE

Your body and brain need regular exercise and activity. It is designed to MOVE every single day. The AHA recommends 150 minutes of moderate exercise (walking, gardening) per week or 75 minutes of vigorous exercise (swimming, running) weekly. Don’t forget to include strength-training twice weekly and daily stretching.

Learn more about the American Heart Association's efforts to reduce death caused by heart disease and stroke. Also learn about cardiovascular conditions, ECC and CPR, donating, heart disease information for healthcare professionals, caregivers, and educators and healthy living.

02/20/2026

Nutrition Notes to Eat Well and Be Well:

In Heart Month, take a few minutes to assess your diet to be sure it provides enough fiber (25-40 grams/day) to support good cholesterol levels. Soluble fiber is especially great for helping to lower the harmful LDL-cholesterol.

OVERNIGHT OATMEAL
Makes 1 serving

Ingredients:

1/2 - 1 medium banana, peeled and sliced
½ cup dry rolled oats
½ cup skim milk (or preferred plant milk such as soy or almond)
1 T plain fat-free Greek yogurt
2 tsp. honey
½ tsp. ground cinnamon
⅛ tsp. nutmeg
½ tsp. vanilla extract
2 T chopped walnuts (or pecans)

Directions:

1. Place oats and milk in a container with lid.
2. Add banana slices, then skim milk, Greek yogurt, honey, cinnamon, nutmeg and vanilla. Top with chopped nuts.
3. Place lid tightly on the container and store in refrigerator overnight.
4. To serve, stir all ingredients together. Serve as is, or heat for about 1-2 minutes in microwave, if you prefer a warm oatmeal.

02/19/2026

Nutrition Notes to Eat Well and Be Well: Heart Month & This and That

As we near week’s end, let me share reminders of lifestyle habits that can lower cholesterol and limit inflammation in the arteries, reducing your risk for cardiovascular disease.

Be sure to:
*Avoid ALL forms of to***co

*Exercise daily, if possible, striving for 150 minutes per week

*Get to and maintain a healthy-for-you weight

*Limit or avoid all forms of alcohol

*Nightie night- strive for 7-8 hours of restful sleep each night

Additional heart information through the American Heart Association can be found at:

Learn more about the American Heart Association's efforts to reduce death caused by heart disease and stroke. Also learn about cardiovascular conditions, ECC and CPR, donating, heart disease information for healthcare professionals, caregivers, and educators and healthy living.