Quiz Answer: Vitamin C

The work of Linus Pauling in 1970 stimulated public interest in the use of large doses of Vitamin C to prevent the common cold.

Vitamin C: Where can you find it?

As I'm sure you know, oranges are a great source of vitamin C.  However, all citrus fruits as well as many other fruits and vegetables offer significant amounts of vitamin C.  Here are a few examples of foods and the amount of vitamin C they contain:

• Red Bell Pepper (1/2 cup) - 140mg
• Medium Orange - 70mg
• Strawberries (1/2 cup) - 50mg

What does it do?

• Helps to produce collagen, a connective tissue that strengthens muscles, bones, and other tissues so it helps with cuts and wounds.
• Helps keep capillary walls and blood vessels firm, protecting you from bruising.
• Helps with iron and folate absorption from plant sources of food.
• Protects from infection by stimulating the formation of antibodies.
• Works as an antioxidant to inhibit damage to body cells.
• Essential for many metabolic reactions.

What if you don't get enough?

Ever heard of scurvy?  A strange disease plagued sailors and pirates alike several hundred years ago.  A Brittish surgeon recommended stocking ships with lemons, oranges, and limes, lending the nickname "limeys" to to Brittish sailors.  This provided a cure because citrus fruits contain abundant amounts of vitamin C, a deficiency of which is the cause of scurvy.  Symptoms of scurvy include:

• Loose teeth.
• Dryness in mouth and eyes.
• Swollen gums.
• Loss of hair.
• Poor wound healing.
• Excessive bleeding.

Scurvy is not common in the developed world but deficiency can occur in people that don't eat vegetables or fruit, alcoholics, the elderly, and severely ill individuals.  Signs that you're not getting enough may include:

• Poor wound healing
• Frequent colds or infections
• Lung-related problems

What if you get too much?

• Most of the excess will be excreted in you urine.
• Abdominal pain and diarrhea. 
• May contribute to kidney stones.
• Iron toxicity for those with disorders of iron metabolism.

How much do you need?

• Infants 0-6 months: 40mg
• Infants 6 months-1 year: 50mg
• Children 1-3: 15mg
• Children 4-8: 25mg
• Preteens 9-13: 45mg
• Males 14-18: 75mg
• Females 14-18: 65mg
• Males 19 and above: 90mg
• Females 19 and above: 75mg
• Pregnant women under 18: 80mg
• Pregnant women 19 and above: 85mg
• Breastfeeding women under 18: 115mg
• Breastfeeding women 19 and above: 120mg

The maximum amount assumed to be safe for adults is 2000mg.

Where can I get more information?

Check out these great resources:

• Linus Pauling Institute: Micronutrient Information Center
  
• Vitamin C DRI Report (only for the excessively curious)

And the winner is...

Congratualations to everyone else who guessed corectly - JM, stick to your gut next time!

Christine was the first person to get the correct answer.
Congratulations Christine, you are officially a Smartie Pants!

Quiz Time

Okay, so I've been AWOL for the last couple of weeks because there is a lot of craziness going on in my life, some bad, but mostly good. I won't get into it, but be forewarned that it will continue for the next while so likely my posts are going to be less frequent.  That said, here is a quiz to help us get back into the swing of things!

The work of Linus Pauling in 1970 stimulated public interest in the use of large doses of what nutrient to prevent the common cold?

That's it, just leave your guess in the comments and I'll post the correct answer and grant the winner Smartypants status on Monday.

Quiz Answer

The following shows how many resolutions are maintained as time goes on:

1. Past the first week: 75%
2. Past 2 weeks: 71%
3. After one month: 64%
4. After 6 months: 46%

While a lot of people who make new years resolutions do break them, research done at the University of Scranton and published in the Journal of Clinical Psychology shows that making resolutions is useful. People who explicitly make resolutions are 10 times more likely to attain their goals than people who don't explicitly make resolutions.

So if you've made resolutions, great! If not, don't worry, you can set goals for yourself any time of the year. The best way to ensure you reach your goals is to make them SMART:
Specific: don't make your goal too general.  Instead of saying 'get healthy', say 'lower my cholesterol'
Measurable: how will you know if you have reached your goal?  What do you want your cholesterol level to be?
Attainable: don't waste your time with impossible goals.  If you want to lose weight, don't think you are going to go from a size 20 to a size 4 in a couple of months.
Rewarding: make sure you have a reason to set this goal, otherwise you won't be motivated.  What will lower cholesterol or weight loss bring you?  Long term health can be your reward.
Time-Framed: set a deadline and mini deadlines.  If weight loss is your goal, you could aim for 1-2 pounds per week, and up to 10% of your weight over 6 months.

And the winner is...
Anonymous had the closest guess.
Congratulations Anonymous, your are officially a Smartie Pants! - but next time leave your name so you can prove it when you brag about your Smartie Pants status!

What goals and resolutions have you set for yourself?

Quiz Time

40 to 45% of American adults make one or more resolutions each year.

Among the top new years resolutions are resolutions about weight loss, exercise, and stopping to smoke.

Guess how many people maintain their resolutions over the following periods of time:

1. Past the first week 
2. Past 2 weeks
3. After one month
4. After 6 months

Leave your guess in the comments and I'll post the correct answer on Monday.  Whoever guesses closest will be granted Smartypants status.

Hello Panda Lunch at Home

Contents:
Kung Pao Chicken (3/4 Cup)
Brown Rice (1/2 Cup)
Steamed Broccoli (1 Cup)
Hello Panda Biscuits with Milk Cream (1/2 of a 57.5g package)

The husbandpants is on holidays this week and all of my lunch stuff (containers, cookie cutters...) is packed up for my big move on Saturday.  And I got these fabulous Hello Panda Biscuits in my stocking from Santa.  That is the story of why today's lunch is on a plate and it's cuteness comes from store bought cookies.

MyPyramid Breakdown:
1 ounce Grains (1 ounce whole grains)
1 1/4 cup Vegetables (1 cup dark green veggies, 1/4 cup other veggies)
4 ounces Meat and Beans
2 teaspoons Oils
180 Discresionary Calories