Vitamin D deficient? Me??? March 23rd Food and Exercise Journal

by Alison on March 23, 2010

I generally consider myself to have a good, well rounded diet (diet in the sense of what I eat, not calorie restriction).  So colour me shocked when my latest blood work comes back and I’m Vitamin D deficient. Time to do some research.  The top sources of Vitamin D are those icky, nasty fish I won’t touch, not the fish that I can force myself to eat sometimes but the gross oily ones like salmon, mackeral, and sardines GROSS!  I’m enough deficient at this point that I am on a prescription of Vitamin D for 3 months.

The number one source of vitamin D is the sun <sigh> I almost never go out in the sun and when I do I’m lathered in sunscreen, even my make up has sunscreen in it because I burn in no time, seriously like less than 10 minutes in summer.  Of course now that I’m living in Seattle I guess I can ease up on the sunscreen in winter because the angle of the sun is essentially insufficient for vitamin D absorption in the winter months, who knew.

So icky fish and sun are the best sources of vitamin D with vitamin D fortified milk coming in not close behind.  I would need 10 glasses to get what I can from sun exposure.  So what is a sun avoiding, fish hating girl to do?  Roll up my sleeves in winter and let the sun pour in, add some more milk and probably a regular supplement of Vitamin D in winter, any other suggestions out there?

For breakfast I had a bagel thin with laughing cow and grapefruit, just enough to power my run.  I ran outside, OMG who knew how many hills I had around me!  I did finish in 37 minutes 30 seconds so that was great.  For lunch I had some leftover spaghetti squash with tomato-meat sauce and apple with peanut butter. I had string cheese and bunny fruit for a mid afternoon snack and leftover corned beef for dinner.

Ate 23.5 of 24 points. Earned 6 activity points.

Breakfast(3.5) –Bagel thin, laughing cow, grapefruit

Lunch (7)–Spaghetti Squash, Tomato Meat Sauce, apple and peanut butter

Snack (3)–string cheese (2), bunny fruit (1)

Dinner (9)–Corned Beef, Cabbage, Potatoes and Carrots and WW Chocolate Pretzel Blast

Snack (1)–chocolate pudding

Running Weekly totals used 20 of 35 weekly points, earned 22 activity point

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Nicole, RD March 24, 2010 at 10:31 AM

Sun is the best source, yep. More and more people are becoming vitamin D deficient, however. And it’s great that your provider tested your Vitamin D levels — that’s not standard.

Eggs are also a good source, and any grain (cereals, bars, breads) that are fortified. Some dairy (yogurts) are fortified, as well.

I hope you can up that D!

beej March 26, 2010 at 7:56 AM

Don’t you just love bagel thins? Especially toasted with some laughing cow cheese. Yummy!

Yeah, Go D! Hope you get it back up…

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