31 Ways to Eat and Slim #4

Monday, January 4, 2010

4) Go Fish.

Basically this tip is to get more Vitamin D. Self says according to the University of Minnesota, that fatty swimmers such as wild salmon deliver Vitamin D, and having low levels of the nutrient at the start of a diet may hinder weight loss efforts and Vitamin D helps curb your appetite.

My Skinny - Okay well after that you are jumping for joy and can't wait to dive into that salmon. Go for it. I on the other hand. I HATE salmon. So...I'm a lost cause I guess. Nope. Seriously I am the pickiest eater on this planet and I can manage my diet for weight loss so the key here to to get the Vitamin D from other sources. So a quick google search and .....

Table 3: Selected Food Sources of Vitamin D
FoodIUs per serving*Percent DV**
Cod liver oil, 1 tablespoon1,360340
Salmon (sockeye), cooked, 3 ounces794199
Mushrooms that have been exposed to ultraviolet light to increase vitamin D, 3 ounces (not yet commonly available)400100
Mackerel, cooked, 3 ounces38897
Tuna fish, canned in water, drained, 3 ounces15439
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup 115-12429-31
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)10025
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)8020
Margarine, fortified, 1 tablespoon6015
Sardines, canned in oil, drained, 2 sardines4612
Liver, beef, cooked, 3.5 ounces4612
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)4010
Egg, 1 whole (vitamin D is found in yolk)256
Cheese, Swiss, 1 ounce62
*IUs = International Units.

**DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

The U.S. Department of Agriculture's Nutrient Database Web site,, lists the nutrient content of many foods and provides a list of foods containing vitamin D: A growing number of foods are being analyzed for vitamin D content. Simpler and faster methods to measure vitamin D in foods are needed, as are food standard reference materials with certified values for vitamin D to ensure accurate measurements [31].

HOLY MACKEREL ...Literally! (since it was on the So it's salmon or cod liver oil for the best way of getting it. WOW!

Okay folks here is another, I gotta try it and get back to you. I vow to make salmon one night this week and eat it and report back if I can be a salmon eater too. If I like it anyone can. You know what folks why put off today which can be done tonight. I will make it tonight which happens to be Sunday (look at me all ahead on my blogging...pat pat on the back) and post how it goes!

With the tip Self gives a cooking tip....
Marinate in a mixture of lime juice, garlic and cumin, chill for 20 mins, then grill for 10 mins per inch of thickness, flipping once.

I'm off to be continued.....I mean it's gotta be tastier than that cod liver oil...right? Okay so here is the deal. I start to get ready to go to the store and somehow the hallway ends up getting flooded from a leaky valve in the second after I clean that up I am headed to Publix. Paul calls from work and wants to know if we have dinner plans. So I tell him that I am making Salmon and he is SHOCKED. He's like no don't make it tonight and says he will make if for us on the grill sometime. Well I explain to him that this needs to happen ASAP for this blog. I think he actually thought my 31 days of tips was a good I think when I offer to try new things (since I am a picky eater) he is on board for going out to get it. So we went to Bonefish Grill and I got Salmon and was GOOD. I had the Spinach Bacon Gorgonzola Norwegian Salmon with a lemon butter sauce. I mostly scraped off the added stuff because I wanted it to be a true test to whether or not I could eat some Salmon. So guess who will be eating more.....this girl! Oh btw before our food came Paul know you can just take fish oil in a capsule we've decided to start taking fish oil and Vitamin E supplements.


  1. There is also a straight up Vitamin D pill... lol. I have it and try to remember to take it. You can also sit in the sun for a little while for some all natural D. But I LOVE salmon, I am glad you tried it and like it! At Sams you can get this big bag of filets..I think they have a terryaki seasoning...GIRL. They are a) super easy to bake b) amazing!

  2. Um well the sun causes skin Yes there are Vitamin D pills but with the Fish Oil you get the Omegas and the Vit D.

  3. ahhhhhhh good point about the omegas...not about the cancer- i mean seriously we NEVER see the sun except for our 2 min walk to SBux so I think a little sun is good sun so long as we dont get burned or make ourselves look like cheap tanning bed hoes. eh?

  4. No I have embraced my fair skin and I will be happy to not have the lines from the sun on my face when I am 60. Besides it's cold out now but when it's warmer and not HOT we usually sit outside. But anywho... do what is best for you.

  5. Salmon - a little olive oil - salt and pepper, thyme - sear in a hot pan on stove top both sides. YUM!


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