• cassiewellock

First Post! Mushroom Egg Bites

Updated: Aug 13, 2019

Today I embark on writing my first post for my blog! I am new to this, but I am very excited about the adventure ahead. With that said because this is a new platform, thank you in advance for being patient with me as things may evolve with time. My hope is to provide tools for individuals and families to help implement healthy living. Many of my posts are going to be simple and easy recipes. Life is busy, so I try to post recipes that don't have a ton of ingredients and again are simple to follow. I am no chef, so for me these recipes are practical. There will entree recipes and quite a few dessert recipes. I wanted to emphasize on treats a little bit because I feel like too often we feel we have to eliminate desserts to stay on track- or go the other way- go big or go home-and we over indulge. One main focus of these desserts is that they will all be relatively low sugar- or only have natural sugar sources- such as fruit.

In addition, just a side note about how I'll post my recipes, they will be straight forward and to the point. I'm not a big fan of looking up recipe blogs, and you have to scroll down for 2 minutes to find the recipe. I will have the recipe post, nutritional information and then a short post about why I chose that recipe. I will be posting 1 recipe a week.

Without further ado, here is this week's recipe: Mushroom Egg Bites.

The Importance of Vitamin D

Did you know that eggs and mushrooms are good food sources of Vitamin D? 

Vitamin D is one of four fat soluble vitamins. Vitamin A, D, E, K are all fat soluble vitamins. We usually get Vitamin D by absorbing it through our skin and eyes from the sun. Sunscreen and sunglasses block the absorption of Vitamin D. There are only a few foods that have a good level of Vitamin D. Fish, fish oil, cod liver oil are high in omega-3’s and vitamin D. Other sources include mushrooms, eggs, and there are milks, cereals and orange juice fortified with Vitamin D. Vitamin D is becoming more and more prominent in screening with baseline labs. That is because the majority of people have suboptimal Vitamin D levels. I would say 95% of my patients have Vitamin D deficiency. I’m more surprised when I see a normal Vitamin D on someone who isn’t already supplementing, rather than low vitamin D.

Why is it important?

Vitamin D is important for calcium and phosphorus homeostasis. Vitamin D increases intestinal absorption of calcium and phosphorus. Too low vitamin D in children will cause osteomalacia or Rickets. In older adults it can lead to osteopenia or osteoporosis. 

I believe a good optimal level of Vitamin D is 60 or higher. It’s rare to see levels above this. Normal range is technically between 30-100. There are vitamin D receptors on nearly every cell type in the body- brain tissue, muscle tissue, nerve tissue, fat tissue etc. There have been some observational studies that suggest that too low Vitamin D can correlate to increased risk of some cancers, potential aggravate muscle weakness, increase cardiovascular risk, and hinder the immune system. There is some speculation that chronic low Vitamin D can be associated with some autoimmune processes as well. Multiple sclerosis in particular has been studied.  

Bottom line is, that it is easy to fix and should be fixed. 

If you work indoors or at night, or do not eat enough vitamin D, I would recommend supplementing it. You should supplement 2000-5000 IU daily. 

And definitely try the mushroom egg muffins! 

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