I don’t know about you, but it seems to me that people are talking about vitamin D more often these days. It’s like it was a little known nutrient that suddenly won American Idol and now it’s all anyone can talk about.

Turns out, most of us are deficient in this previously ignored vitamin and it’s far more important than anyone realized. The short story on vitamin D is that it’s essential for the absorption of calcium into our blood stream. We simply cannot metabolize calcium without it. A deficiency in vitamin D will cause thin, brittle bones and can cause Rickets in children. Vitamin D protects from Osteoporosis and bolsters the immune system. It plays a role in the reduction of inflammation and the modulation of cell growth. Vitamin D keeps our muscles healthy and our brains sharp. Do you need more reasons to make sure you get enough vitamin D?

So how much Vitamin D do we really need to keep our bodies strong?

table from http://ods.od.nih.gov/factsheets/vitamind

As you can see, most of us fall into the 15 mcg a day. What in the heck is mcg? That’s micrograms folks and that amount of vitamin D can be obtained by eating one- 3oz serving of salmon or 3 cups of fortified milk!

Vitamin D is available through good, old-fashioned sunshine, but most of us don’t get (or want) enough time in the sun to absorb the amount of vitamin D we need to be healthy. Many varieties of milk (including soy) and orange juice are fortified with vitamin D and any calcium supplement worth its beans comes with vitamin D. You can also increase your yogurt consumption, but it takes almost 5 servings to get what you need!

I normally don’t make a case for supplements, but unless you’re making a concerted effort to get your milk (or oj), fish and eggs every day, get a supplement. You can get vitamin D on its own or paired with calcium, but for your good health make sure you’re getting your 15 mcg a day of vitamin D.

To read more about Vitamin D, I recommend these sites:

Office of Dietary Supplements: National Institutes of Health: http://ods.od.nih.gov/factsheets/vitamind

World’s Healthiest Foods: http://www.whfoods.com/genpage.php?tname=nutrient&dbid=110

We get a lot of sponsorship requests from athletes of all varieties at Bob’s Red Mill and we can’t possibly fulfill on all of them. So when Nick Duttle first contacted me about a potential partnership with Bob’s Red Mill to support his mountain climbing, I was already thinking of how to explain that we couldn’t help support his passion. Little did I know what an incredible person Nick would turn out to be and we are proudly supporting him with whole grains to fuel his climbs. Here is his story, I hope you’ll find it as inspiring as we do.

Nick Duttle is a professional climber from Las Cruces, New Mexico who currently travels the country in order to climb the most difficult and technical sport routes and boulders in some of the most beautiful climbing areas accessible.

Nick has guided climbing trips in Colorado, enjoys teaching clinics and attending climbing events whenever possible, and serves as an ambassador/ sponsored athlete for several well-known climbing and outdoor companies.  He excels at a wide variety of climbing styles and continually seeks to complete the most powerful and aesthetic lines, always aiming to reach new goals and inspire others to do so as well.

Nick began climbing during college, using the indoor climbing wall at New Mexico State University, and soon spent most of his free time at the nearby world-class bouldering destination of Hueco Tanks.  Despite having a genetic condition (Hypohidrotic ectodermal dysplasia) that affects the skin and development of sweat glands, Nick has overcome many physical challenges throughout his life to pursue his dream of training and performing as a full-time athlete.

Believing wholeheartedly in the importance of good nutrition for a healthy and active life, Nick relies on whole foods and grains to power and sustain his intense training schedule.

Nick’s regular training includes running, swimming, cycling, hiking, and of course plenty of climbing in whatever location that presents the next challenge.

Nick’s favorite products from Bob’s Red Mill have long been the 10 Grain Cereal and the Steel-Cut Oats (often mixed!) which are an integral, if not imperative, part of his morning routine.

Watch Nick climb Esperanza here.

Watch Nick climb Deep Puddle Dynamics and the Automator in Rocky Mountain National Park.

Beans and whole grains are great sources of healthy fats.

Good fats are almost an oxymoron in our society, but a little bit of nutritional research quickly reveals that your body needs fat to survive and some fats are much better than others. Trans fats and saturated fats are the “bad” fats, those that promote clogged arteries, obesity and heart disease. Unsaturated fats and Omega-3 fatty acids, however, are the “good” fats. Good fats typically come from plant sources and are helpful for reducing cholesterol and reducing your risk of heart disease and stroke.

The body produces a small amount of dietary cholesterol and absorbs cholesterol from any animal protein we consume. The body makes exactly what it needs and any of the excess we eat gets stored. When we eat too much of it over time, it increases plaque in our arteries. Arterial plaque can lead to deadly heart attacks and strokes.

Healthy fats often come from plant-based foods, such as olives, peanuts, tree nuts, flaxseed, whole grains, chia, hemp and avocados. Most fish also offer up a good serving of healthy fats. Healthy fats are most recognizable by their ability to stay liquid at room temperature. The good fats help lower cholesterol levels and have so many health benefits that it’s hard to list them all here. Omega-3 alone aids in reducing cholesterol, promoting brain health, boosting the immune system and reducing inflammation… not to mention that it promotes healthy skin, nails and hair (we’ll call that an added bonus).

Choosing to eat more whole grains and avoiding foods with trans fats and those heavy in saturated fats is not exactly new health advice, but we all need a reminder once in a while. This month, through our website, we have many of our oat products along with Flaxseed Meal on special. Next month, we’re placing some of our best sources of healthy fats on special- so keep your eyes on the Monthly Specials section to stock up and save!

A perfect protein-packed snack!

When we first saw this recipe at Miss FitBliss, we knew you would love it. Here Joslyn gives you a quick guest post and link to the recipe. Enjoy!

I can be an extremely selfless person, even to my own detriment.  I’m the first one to come sprinting out of nowhere to fall on the sword for a complete stranger, and the last one in line at a buffet – just to make sure that everyone gets their fill before me.  It’s instinctual, it’s inexplicable, it’s annoying.  When I looked around my kitchen last week, I realized that the majority of the food that I make and prepare daily is for my husband.  Much of this habit is due to the fact that it’s a lot more fun to prepare juicy lasagnas, cheesecakes, and muffins than it is to prepare a salad.

But when this realization hit me, I resolved then and there to start to make small changes toward accommodating myself in the kitchen more often.  These crackers were first in line to accomplish this goal.  They are completely gluten-free and packed with protein from amaranth and almond flours.  And although the baking and prep process was a bit of a challenge, the outcome really made it worth the work.  Here’s the link if you want to give them a try: http://glutenfreecooking.about.com/od/pizzasflatbreadswraps/r/gfcrackers.htm

Bob calls “Forks Over Knives” a very worthwhile film and encouraged all of us at Bob’s Red Mill to take ourselves and families to go see it.  I have seen this documentary twice already, and even though I have eaten a plant based diet for 15 years now, I still learned a wealth of information and was reminded to focus on whole foods in my diet.

“Forks Over Knives” deals with the health crisis in America and how to use nutrition as medicine.  The film concentrates on the correlation of increased meat, dairy and sugar consumption with the influx of our biggest killers as a nation; heart disease, cancer, and type 2 diabetes.  Although the medical community works hard to find cures for what ails us, often times the actual cause of disease is overlooked and is often related to diet and lifestyle.

Dr. T. Collin Campbell and Dr. Caldwell Esselstyn are ground-breaking scientists using their education, years of research, clinical experience and observations to separately come to the realization that a plant based diet will increase human health, and that the standard American diet leads to disease. Research has further shown that a plant based diet will not only keep you healthy, but it can actually reverse some health conditions, especially of the heart.

Although the idea of completely changing your diet can be overwhelming, the documentary looked at individuals with compromised health who embraced a plant based diet.  This resulted in not only increased standard of living, but in many cases, even saved peoples’ lives.  Individuals were able to reverse health conditions, stop taking medications and were feeling better than ever.  It was truly remarkable and encouraging to see these transformations.

I truly appreciate all the information the film provided and the undeniable facts concerning our food choices in America.  This is a must-see film for every one who wants to live a healthier life.  “Forks Over Knives” releases nationwide in May.  To keep yourself updated on the film and when it will be showing in your area, visit www.forksoverknives.com.

Getting regular exercise is a key component to stress management.

No one is exempt from stress, so we might as well start figuring out how to manage it. None of these tips are new, but they make for an excellent reminder of how we should be taking care of ourselves.

• Move more! Get out and walk for 20 minutes on your lunch break or take a five minute cruise around the office every hour. Can’t leave your office or your desk? There are some great stretches and breathing techniques that calm your body and mind, here. Exercise releases endorphins which make your mind and body feel good and naturally reduce stress. read more about exercise and stress here.
• Sleep more! A properly rested body and mind will be more equipped to deal with the daily ups and downs you face. Every body is different in how much sleep it requires, but on average, adults need 8 hours every night. Instead of burning the midnight oil trying to finish a project, go to bed earlier and let the project wait. Your mind and body will be better-equipped to handle the project after a good night’s sleep. I know how impossible that sounds to some of you, but if you can manage it, it will be worth it.
  • Have trouble sleeping? I personally have trouble falling asleep at night and use relaxation techniques to help me hit the hay more smoothly. This is a wonderful article from Women’s Health about sleep and how to get the most out of your night.
• Let it go! Some things are just not worth the energy; find a way to let small things go while still holding sight of the big picture. I like to think , “Will this matter in a week/month/year?” If the answer is no, then it is not worth it and shouldn’t be taking up any of your vital brain space.
• Laugh more! People who laugh often are generally happier and more relaxed. Laughter is the perfect cure for stress. The hormones released when you laugh combat the stress hormones in the body, such as cortisol and epinephrine, and promotes the immune system. So lighten up and check out funny blogs like The Oatmeal or visit YouTube to find the newest funny videos.
• Touch more! Whether you snuggle with a loved one, a pet, or simply start hugging your friends more often, the physical interaction promotes hormones that naturally calm us. If these options are not available or make you uncomfortable, a 30-minute massage will work wonders to reduce your stress!

Here is a wonderful article on stress heart disease from WebMd.

Visit MyFoodPyramid.gov to learn how to apply the Guidelines to your daily life.

February is National Heart Health Month and we’re dedicating ourselves to bringing you tips for keeping your heart in good working condition.  To kick us off right (even if we are almost a week late!), it seems like the perfect time to discuss the newly released 2010 Dietary Guidelines for Americans.

As a brief background, the Guidelines are reviewed and revised by the USDA every 5 years. The Guidelines are intended to help guide legislation and provide information for drafting educational materials in an effort to promote healthy eating in Americans. Sounds simple enough, but after listening to Eve Essery, PhD speak at the Whole Grains Conference last week, I realized that these guidelines are anything but simple. The committee who drafts the Guidelines must sift through hundreds, if not thousands, of reports and research papers pertaining to every part of human nutrition to develop a strategy to combat chronic diseases and obesity. Then, they must take their strategy and apply it to the reality of every day life for people of all walks starting at the age of 2.

The Guidelines are not perfect and they really haven’t changed that much in five years. What I found to be the most significant change was the increased focus on portion control and calorie consumption. It’s no secret that the United States has seen a significant rise in obesity levels and the USDA is trying to course-correct our country. Not a bad idea, really. With a few exceptions, we all could stand to pay more attention to what and how much we eat and how much we exercise.

The 2010 Guidelines are not truly ready for public consumption yet, as they still need to be shaped into documents that make sense in our daily lives, but you can find all sorts of great information here at MyFoodPyramid.gov. For instance, did you know that you can make your own My Pyramid Plan? This is the one I made to help me reach a healthier weight (yep, I packed a few on during the holidays, too). I like that it gives me some basic goals to shoot for with different food groups and suggestions for varying my menu. Following a plan of moderate calorie reduction and increased activity is the single best way to reduce your weight. It won’t happen quickly like most diets, but it will be easier to keep off and maintain over the long term.

For more information on the 2005 and 2010 Dietary Guidelines for Americans, visit www.health.gov/dietaryguidelines.

Classic rolled oats are perfect for oatmeal cookies and granola. Find recipes for gluten free versions on our website.

In honor of National Oatmeal Month, I thought I would take a few minutes to talk a bit about gluten free oats. It’s been almost three years since we introduced gluten free oats into the mainstream marketplace, but we still get a lot of questions about them.

If you don’t follow the gluten free diet, you may not understand why oats are such a big deal for those on a gluten free diet, after all oats do not naturally contain gluten. They do contain a protein known as avenin, which is very similar to gluten and can cause adverse reactions in some people. Avenin-sensitivity is not limited to people with celiac disease and can affect people of all walks. It is not particularly common, but you can find more information about it here.

This is one reason why oats should be introduced slowly into the gluten free diet, as celiacs are more likely to be sensitive to avenin. The second main reason why anyone on the gluten free diet should introduce oats slowly into their diet is that the fiber in oats can be hard on a compromised digestive tract. Start with a small serving, about 1/4 cup, per day until your body adjusts. AND we always recommend talking with your physician before adding oats into a gluten free diet.

Oats have long been on the ‘forbidden foods’ list for those with celiac disease because of cross-contact issues at the farm level. Wheat and oats have traditionally been rotation crops which is not ideal for preventing cross-contact. It’s nearly impossible to keep wheat from cropping up with oats when grown as rotation crops. This happens all across the board in the farming industry. Usually, it’s not a problem because most grains can be sorted using high-tech machines. Oats and wheat, however, are very similar in shape, size and color, making standard grain-cleaning practices almost ineffective. New technology has been introduced into the industry that can detect the subtle differences in the two grains, making it far easier to produce gluten free oats.

At Bob’s Red Mill we take it to the next level by working closely with a farming cooperative made up of over 200 farms in Saskatchewan. Each farm has been a dedicated oat farm for over three years prior to joining the coop and uses only pedigreed oat seed. The oats are tested for gluten at the farm level and exhaustively tested upon arrival at Bob’s Red Mill. We use the ELISA Gluten Assay to determine if the oats are under 20 [gluten] parts per million in our in-house laboratory. You can watch a short video about our gluten free facility here.

We now proudly offer three varieties of gluten free oats- regular rolled, steel cut and quick rolled- as well as oat flour. I’ve heard oat bran may be on the list next, but that’s news from the rumor mill.

I hope this has helped clear up any confusion surrounding gluten free oats. If you’ve still got questions, just post them in the comments and I’ll do my best to answer them.

The two symbols we use for kosher- the latter indicates the presence of dairy.

This is the final installment in our demystifying label terms series. If we’ve missed a term that you’re curious about, please ask and we’ll do our best to find an answer for you.

Kosher: The term “kosher” refers to foods that are in accord with Kashrut, the set of Jewish dietary laws that regulate what foods may and may not be eaten, and how food is processed. Without getting into the full history of the term “kosher,” the basic idea refers to food that has been inspected and certified by a rabbi to ensure that the food, including all sources of the ingredients and the facility, meets the dietary laws of Judaism.

Today, these foods represent far more than adherence to religious laws; “kosher” means that the facility and the sources of the ingredients used meet strict quality and cleanliness standards. Muslims, vegans and those with severe dairy allergies can look to kosher symbols as a way to navigate the label.

At Bob’s Red Mill, we use two kosher symbols. The first, a simple K, represents that the product has been inspected and approved by our certifying agency, Kehilla Kosher. The second, K-D means that the product contains dairy. Because we do not have fish or meat in our facility, we do not use any other kosher symbols. All Bob’s Red Mill products are certified kosher. We know that our kosher symbol is not as widely recognized as some others and we are happy to provide contact information for Kehilla Kosher as requested. Please feel free to contact our customer service team to inquire about our certifying agency.

I would like to give a shout out to our customer Janis from Michigan who helped me explain this properly.  Thank you so much, Janis!!

At Bob's Red Mill we use this symbol to indicate a product's gluten free status.

Part three of our Demystifying Label Terms Series will cover Gluten Free. Part four will cover Kosher.

Gluten Free: Another term not regulated by a governing agency and one that is appearing on more and more labels. When a product states “gluten free” it can mean any number of things specific to that product: it may be tested to ensure the absence of gluten (such as all Bob’s Red Mill Gluten Free products); it may simply not contain any gluten-containing grains (wheat, rye or barley); it may be inherently free of gluten, but not tested (such as milk). It does not mean that the product is safely gluten free, however.

At Bob’s Red Mill, it strictly means that the product has been produced in a gluten-free facility, procured in a manner that minimizes the chance of cross-contact with gluten and tested to be under 20 [gluten] parts per million in our gluten free laboratory. Until the government releases a regulation (due any time now) regarding the use of “gluten free”, it behooves the consumer to investigate the company and what they mean when they use the term “gluten free”.

At Bob’s Red Mill, we use the above symbol to indicate whether the product is gluten free. Even if this symbol does not appear front and center, it may appear in the bottom left corner of the package. If a product does not have this symbol, it is likely not gluten free. If you’re unsure, please contact our customer service team at 800-349-2173 for help or consult our handy gluten free product listing here. For more information about Bob’s Red Mill gluten free products, find gluten free resources and to watch a tour of our gluten free facility, click here.