In Season Now: Peppers

Did you know that one cup of bell peppers has more vitamin C than one cup of oranges? I know it sounds crazy but it is true. One cup of bell peppers has 195.8% of your recommended daily value for vitamin C where one cup of oranges contain 116.1% of the daily value for vitamin C.

When most people think of vitamin C they immediately think of oranges or other citrus fruits but peppers are a great source of vitamin C. If you have low iron, it helps to combine any food containing iron with a food containing vitamin C to increase your absorption of iron. Stuffed peppers anyone?

Hot peppers are also in season now. If you enjoy hot peppers you also enjoy a great source of a phytonutrient called "capsaicin" which is what gives hot peppers their "heat". There has been alot of reasearch that suggest that capsaicin has many health benefits such as anti cancer properties.



Be sure to enjoy this Summer food while they last!

- Allison Leonard RD

In Season Now: Muskmelon (Cantaloupe)

Just like I love tomatoes, cantaloupe is one of the reasons I can make it through our long, hot, and humid summers.



Enjoy this summer treat for dessert, snacks, or breakfast and you will also enjoy one of the best sources of vitamin A around (along with a healthy dose of vitamin C and antioxidants).

Any time a fruit or vegetable is orange, it is a good source of vitamin A. Vitamin A is important for eye and skin health and it helps your immune system. If your kids don't like to eat alot of orange colored or dark green colored vegetables (like carrots, sweet potatoes, or spinach), be sure to offer them orange colored fruits like cantaloupe, apricots, papaya, and mango.

- Allison Leonard RD

In Season Now: Tomatoes

One of my favorite things about summer is tomatoes. I absolutely love them, especially from our garden.



Now is the time to check out your local grocery store or Farmer's Market to enjoy tomatoes as they are in season (but not for too much longer!)

Tomatoes are a great source of vitamins C and A as well as health supporting antioxidants (which come from the pigments that give tomatoes their bright color). Enjoy them for their health benefits, but even better because they taste good!



Stay tuned for more information about what is in season now in our area.

- Allison Leonard RD

Drink 8 glasses of water everyday.... or not...

Ever wonder where the old recommendation "drink 8 glasses of water everyday" came from?

It has been around for a while. In 1945 the Food and Nutrition Board of the National Research Council recommended "1 millileter of water for each calorie of food". Based on an average person's daily food intake, that is about 64-80 ounces a day (or 8-10 cups). People somehow missed one important part of this recommendation though:

"Most of this quanitity is contained in prepared foods..."

So that means that the 8-10 glasses of water everyday is not really meant to mean 8-10 glasses of plain water every. single. day. Water is found in our food too (especially fruits, veggies, and soups). The reasearchers counted the water that is in our food as well when making these recommendations.

 It was so hard to try and determine a recommendation for water (because everyone's bodies and lives are so different and we are all different shapes and sizes) that everyone kind of gave up in between 1945 and 2004. No other major studies were done on how much water a person should drink. In February 2004, the Institute of Medicine finally released an official recommendation for adequate water intake for all different life stages (which if you are really interested can be found here). These values are based on drinking water, other liquids, and food.

So there is really not one answer that fits everybody! How much water you need depends on your individual body, where you live, what you eat, how active you are, and if you are sick or not. I know I drank WAY more than 8-10 glasses when I was hiking in the dessert and I drink WAY less water when I am sitting in my air conditioned office writing this post.

So how do you tell how much water you need to drink? Pay attention to your urine. If it is light yellow or clear, you are getting enough fluids. If it is darker or strong smelling, reach for more water!

- Allison Leonard, RD

Stay Sun Smart!

Catch Some Rays In a Safe Way!

The Summer season is fast approaching and there is a list of outdoor activities to be tackled. But, wait! Let's take a look at some of these sun safety tips to keep you and your family safe from overexposure of the sun's rays!

1. Cover up! Be sure clothes that clothes can screen out harmful rays by placing your hand inside the garment to make sure you can not see through it. Infants should avoid the sun whenever possible, especially infants under 6 months. Bring a wide umbrella for kids to play in so they can seek shade when playing for long hours.

2. Apply and Reapply! For kids 6 months and older select an SPF of 30 or more for the best protection. Be sure the label states that the sunscreen protects from both UVA and UVB rays. For the best protection from the sun apply 15-30 minutes before going outside. Don't forget your ears, lips, feet and hands! Reapply sunscreen every 2 hours.

3. Get some fashionable eye wear! Protect your eyes from sun exposure and be sure to wear sunglasses. Make it fun and allow the kids to pick a pair they like! Purchase sunglasses with a label ensuring that they provide 100% UV protection.

4. Sunburn - Sunburns can sneak up on a child and they may not realize it until later in the evening. Apply aloe gel to the sunburned areas to help decrease the burning. Hydrate the skin and apply lotion to the skin every few hours. If the sunburn is severe and/or begins to blister call your doctor.

5. Be a role model - Be sure to wear sunscreen and set an example for your kids! Make putting on sunscreen and wearing protective clothing and glasses a routine and your kids will follow.

Check out more sun safety tips here

Remember have fun this summer and be sun smart! 

Megan Mauer, Nutritionist