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
|Food||IUs per serving*||Percent DV**|
|Cod liver oil, 1 tablespoon||1,360||340|
|Salmon (sockeye), cooked, 3 ounces||794||199|
|Mushrooms that have been exposed to ultraviolet light to increase vitamin D, 3 ounces (not yet commonly available)||400||100|
|Mackerel, cooked, 3 ounces||388||97|
|Tuna fish, canned in water, drained, 3 ounces||154||39|
|Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup||115-124||29-31|
|Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)||100||25|
|Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)||80||20|
|Margarine, fortified, 1 tablespoon||60||15|
|Sardines, canned in oil, drained, 2 sardines||46||12|
|Liver, beef, cooked, 3.5 ounces||46||12|
|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)||40||10|
|Egg, 1 whole (vitamin D is found in yolk)||25||6|
|Cheese, Swiss, 1 ounce||6||2|
|*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, http://www.nal.usda.gov/fnic/foodcomp/search, lists the nutrient content of many foods and provides a list of foods containing vitamin D: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22a324.pdf. 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 .
HOLY MACKEREL ...Literally! (since it was on the list...lol) 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 Publix....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 bath...so 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 idea....plus 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 folks...it 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 said...you know you can just take fish oil in a capsule form...so we've decided to start taking fish oil and Vitamin E supplements.