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Vitamin D and Bone Health

At the mention of healthy bones, most people quickly think of calcium.  And rightly so since many studies show that calcium is a very important for maintaining bone health. Bones do not stay strong by calcium alone however.  Vitamin D is also essential because it helps increase calcium absorption from the foods we consume.

Milk fortified with vitamin D, cod liver oil, salmon, tuna, and eggs are the best food sources of vitamin D. Sunshine is often included as a source of vitamin D since our skin makes vitamin D when it is exposed to sunlight. Even though this is true, our ability to do this slows as we age, and too much exposure to sunlight may cause skin cancer.

The 2005 US Dietary Guidelines recommend 1000 I.U. (25ug) per day. A serving of milk has only 100 I.U. Scientists have shown that most older adults aren't able to get enough vitamin D from foods and sunshine. Supplements are often suggested to meet daily needs.

To help determine if you need a vitamin or calcium supplement and how to choose one, the following worksheets are for you:

• Reading Labels for Vitamin D and Calcium
• Supplements to Fight Falls and Fractures
• Worksheet for Supplements of Calcium and Vitamin D

Fruits, Vegetables and Cooking Time

Are cooked vegetables as healthy as raw? Are steamed vegetables better for me than boiled? Are there any vitamins left in canned vegetables?

Fruits and vegetables contain the greatest amount of vitamins and minerals just as they are picked from the vine. Cooking these foods for even 30 seconds results in some nutrient loss. The key is to use cooking methods and prepare foods in a way that limits the loss of valuable nutrients.

Here are some tips to help you retain as many nutrients as possible:

• Clean fruits and vegetables with a soft brush instead of soaking them because some vitamins dissolve in water.
• Since, most vitamins and minerals are found in or just beneath the skin of fruits and vegetables, eat the skins of foods like pears, potatoes and carrots.  
• Steam or microwave vegetables instead of boiling them.  Steaming limits the amount of contact with water and improves vitamin and mineral retention.
• Save liquid from cooking vegetables.  Add them to soups, stews and sauces or use it to cook rice or other grains.
• Cook veggies like asparagus, broccoli and green beans just until they are tender-crisp.  B vitamins and vitamin C are destroyed easily by heat.  The shorter the cooking time the better. 
• Cook vegetables and fruits in a covered pot.  This way steam doesn’t escape and the food cooks faster.
• Reheat canned vegetables just until heated through.  They have already been cooked during the canning process.  Cooking them any further zaps the flavor and some nutrients.

*Adapted from Centers for Disease Control Lifestyle Program (Atlanta) (CDC)

Living Longer, Living Stronger with Food, Fun and Fitness

WHAT:	The Georgia Department of Human Resources - Division of Aging Services is planning the 10th Annual Healthy Aging Summit entitled "Living Longer, Living stronger with Food, Fun and Fitness." This conference is designed to provide workshops and general sessions on a variety of topics that will focus on healthy aging and healthy living.
WHEN:	June 6-8, 2007
WHO:	The target audience for the conference include: dietitians, nurses, case managers, Area Agencies on Aging directors, senior center managers, health educators, care givers, and others involved in providing care for older adults.
WHERE:	Marriott Riverfront Hotel Augusta, Georgia
COST:	The registration fee for the conference is $165 for dietitians and $145 for others.
CONTINUING EDUCATION:	Continuing education credits will be available for dietitians attending the conference.  A Certificate of Attendance will be offered to other conference attendees.
REGISTRATION:	The conference and hotel registration information will be available for dissemination the week of April 9th, 2007.
CONTACT:	Sudha Reddy 404-657-5316 Gwenyth Johnson 404-657-8779 Angela Johnson 404-657-5323

Mayor's Walk

WHAT:	Mayor's Walk 1 mile and 5k competitive walks
WHEN:	Tuesday, May 1, 2007 10:00 am - 1:30 pm
WHO:	Walkers 50 years of age and older.
WHERE:	Grant Park Atlanta, Georgia
COST:	$10
REGISTRATION:	Mailed by April 6 --No onsite registration --
CONTACT:	For more information call: 404-463-3239
**Download flyer.

Take Charge Tips
Spring Clean

Eat Healthy - Clean out the fridge and stock it with health.

Have you looked into your refrigerator lately? Are there things in there that could only be described as scary science experiments?

While you’re cleaning the rest of your house this spring, add the refrigerator to your list.  Use the rule of thumb, “When in doubt, throw it out.”  The CDC estimates that there were 76 million cases of food-borne illnesses in the US last year alone. If you aren’t sure if something is past its expiration date, don’t take a chance.  Throw it out.  If you aren’t sure what a food is, don’t take a chance.  Throw it out.

Take the opportunity to clean out high-calorie, high-fat foods as well. Once you get everything clean and organized, restock the refrigerator with healthy foods that will bring you good health.

Be Active - Actively weed out the clutter

Springtime is a fantastic time to combine the goal of physical activity with spring cleaning. Health experts recommended 30 minutes of physical activity every day. Use that time to clean out closets, sweep the garage, pull weeds and rake the last of the leaves. Once everything is cleaned up, plant fresh flowers and enjoy your new surroundings.

Get Checked - Give your home a spring check-up.

Spring is a great time to check in on the things that keep you safe and healthy inside you home. Change the batteries in your smoke alarms. Check the weather stripping around windows to prepare for efficient cooling this summer. Repair screens so that you can enjoy cool spring breezes. Replace AC/furnace filters to reduce pollen and dust in your home. Make a list of other repairs and home maintentance chores and give your home a spring refresher.

Be Smoke Free - Create fresh surroundings.

Spring cleaning isn’t just about your home.  Why not spring clean your health habits? If you smoke or use tobacco, clean that habit out of your life. Be smoke-free to create fresh surroundings and a fresh start to health.

Be Positive - Renew health habits.

Spring is a time of renewed hope and new beginnings.  It is a great time to clean out unhealthy habits and commit to new positive habits. It is said that it takes 30 days to change a habit. This spring, challenge yourself to pick just one habit, focus on it for one month, and you will find yourself a healthier person.