Why It’s Important – Vitamin A

Hello all! I’m back from my road trip, which was fantastic. But I’m one of those people who needs to take a little mental vacation after my real vacation in order to transition back into my normal life. So the last few days has been filled with video games, reading, and research (because I’m a geek and I find all that stuff fun to do!).

So, apologies for the lack of a Monday entry. Blame my mom (kidding!). But seriously, I was inspired by a conversation I had with my mom. She asked me for advice on a good brand of Vitamin B-complex, and of course I ask (because I’m nosy), “Why do you take a vitamin instead of getting it from food?” And my mom replied, “How would I get 100% of all the B vitamins from food?”

Challenge accepted.

After spending hours researching all the B vitamins, finding food sources, and creating a one-day meal plan which contains almost 100% DRI/DV of all B vitamins, I decided to start a series about vitamins. I’ve still got a lot more research to do about Vitamin B – there’s a lot of them! And the meal plan I did for my mom contains oats, because that’s what she already eats for breakfast, so I want to figure out a grain-free plan. But so far, it’s been fun and enlightening, and the more I discover, the more I love whole, real food. Today’s entry is a brief look at Vitamin A. And stay tuned at the end of the article for some EXCITING NEWS.

Vitamin A is a fat soluble vitamin. Fat soluble vitamins are vitamins that require fat in order to be absorbed in the body. Think of fat like a car – fat globules travel from mouth, to stomach, then to the small intestine. From the small intestine, fat travels through cell walls into the body’s general circulation and finally to the liver, where the absorbed vitamins get dropped off and stored until the body needs to use them. Without enough fat in your diet, you won’t be able to absorb enough fat soluble vitamins, which could lead to critical vitamin deficiencies.

Vitamin A has many functions. It helps eyes adjust to light changes, it keeps skin, eyes and mucous membranes moist, it is critical for bone growth and tooth development, it’s important in reproduction, cell division, and gene expression, and it helps regulate the immune system. Vitamin A deficiency can cause night blindness, very dry and rough skin, slower bone growth, and a weakened immune system.

Vitamin A has a bit of controversy to it. There are some people who believe that there are two categories of Vitamin A: retinoids and carotenoids. Others believe that there is only one usable form, and a precursor form. The research I’ve done makes me lean toward the second perspective. To me, it doesn’t negate the value of the nutrients, but it sheds light on how our bodies might use the nutrients most effectively.

Retinol, a type of retinoid, is found only in animal products, such as fish, eggs, liver, and full fat unprocessed dairy. Notice that the retinol is packaged in foods that have a high fat content? Mother Nature is smart! This is the most effective form of Vitamin A – 80% of natural vitamin A from animal sources is absorbed in the body.

Beta carotene, a carotenoid and a vitamin A precursor, is found in pretty much every orange or dark green fruit and vegetable: sweet potatoes, carrots, cantaloupe, spinach, kale, and other leafy greens. The body needs to convert beta carotene and other carotenoids into a usable form of vitamin A, like retinol. This is important to note: beta carotene does not become vitamin A until it is converted. This conversion is very inefficient, as it takes about 10-20 carotenoid molecules to make one molecule of vitamin A. It’s estimated that less than three percent of carotenoids are absorbed from plants. (I’m curious if the lack of fat has something to do with that low absorption rate – what would happen to the absorption rate if you ate fat with your plants?) If you want the best bang for your buck, animal products are the best source of usable vitamin A, especially if you have a genetic variant that prevents you from converting carotenoids to vitamin A. Carotenoids are still very beneficial, especially for eye health, so go eat your vegetables!

The recommended amount is 700-900 mcg RAE, which stands for retinol activity units. 1 RAE = 1 microgram (mcg) of retinol or 12 mcg of beta carotene. 900 RAE = 3000 IU. Vitamin A becomes toxic at 3000 mcg RAE (not IU – unit labels are very important!). This is very difficult to reach through food, but can happen from a multivitamin if the does is too high (and if you don’t have enough vitamin D – more on that in a second). If you are taking a multivitamin that contains vitamin A, check the type (beta carotene or retinol), the amount and the unit of measure. Signs of toxicity include headache, nausea, and lose of appetite.

Lastly, you might need to increase their vitamin A intake if a you have a fever, cold, or infection to help support the immune system. Excessive amounts of sunlight (and vitamin D intake) will also require more vitamin A. Vitamin A and D frequently occur together in nature, and that’s because they work best in the body when they are balanced with each other. Nutrient synergy is so important, and we get the best nutrient synergy when we eat real food, rather than getting it all from a multivitamin.

Action steps:

  • Eat foods with the highest retinol content: eggs, full fat dairy, fish, and liver (yes, liver can be delicious, especially when mixed with bacon!)
  • Eat sweet potatoes, carrots, spinach, kale, and other orange and green vegetables and fruits with fat (add some butter!) to absorb the most amount of beta carotene possible
  • Improve your gut health, as this will help your body more efficiently absorb all nutrients
  • Balance your meals – fat, carbs (from vegetables) and protein at every meal so that nutrient synergy can occur

Now, I know these science-y entries aren’t everyone’s cup of tea. So I’ve got EXCITING NEWS.

Starting next week, I’ll be posting two entries a week on my new blog!

That’s right, I’m switching to a new blog: http://www.onebiteatatimejourney.com

It’s not completely finished yet, so I’ll be posting the same content on both blogs for a few more weeks. As for writing more, to be honest, I’m a little nervous about taking on too much, with a new day job starting as well. For that reason, I haven’t decided yet which day will be my second post. But ideally, one entry will be more science-y, and the other will be more practical tips/advice and recipes. September will definitely be the trial month.

Until next time, be well!

Eat the Yolks by Liz Wolfe


Travel Tips to Prevent Digestive Distress

Hello all! Sorry for the late post – I started writing this entry from my motel room in Ohio on Sunday, and we were traveling all day yesterday. The BF and I are on a road trip to meet with friends in Ohio and Minnesota this week. It’s a twenty hour drive, so I’m glad I knew how to best prepare my system for the change in routine. The last thing anyone wants on a road trip is digestive distress…the uncomfortable feeling of needing an immediate bathroom, or going days feeling like there’s a rock in your gut…it’s not fun, especially on vacation! (Yes, I’m talking about diarrhea and constipation – just to be clear.) Here are my top five tips to prevent digestive distress while traveling on the road.

1. Try to eat the same (or similar) foods you eat at home.

As tempting as it might be to indulge at rest stop eateries, your digestive system may not be happy with this choice. By being on the road, your body is already in a different environment, so you’ll want to avoid any unnecessary stressors to your system – unless you’re fine with stopping at multiple rest stops due to poor food choices. If your body is not used to eating chocolate at 10 am, for example, don’t buy that candy bar just because it’s available.

Once you’ve reached your destination, continue to respect your system by easing into trying new foods. I know that eggs are a safe bet for me, so I had that at the diner Sunday morning. I wisely chose not to have a milkshake – even though it looked delicious – because I just didn’t know how I would react to it, since I don’t have milkshakes at home. When you do decide to eat away from your norm, make sure you are near a bathroom for 30 minutes after your meal – just in case.

2. Bring your own food.

Not only will this save you money, you’ll have control over the ingredients, and you’ll avoid any negative consequences of being hungry but unable to stop because the next rest stop is 40 miles away. I made a huge chicken salad that the BF and I shared for lunch, and we brought string cheese, tankabars and epic bars, and I brought cans of sardines for myself so I can get a good source of healthy fat. I wish I had thought to also pack grapes and carrots for that first day’s drive – the food I brought definitely lacked crunch – so I made sure to get some for the next leg of the trip. But refer back to the first tip – if you don’t usually eat 1/2 a pound of grapes in one day, for example, and you do that on the road, don’t be surprised if your digestive system becomes unhappy.

3. Watch your fiber intake. 

Buying grapes, carrots, and Terra chips was a huge help for the 2nd leg of the trip – it felt great to have real food to eat on the road, and fiber definitely can help you stay regular. But I neglected to remember what eating A LOT of fiber-rich foods can cause: flatulence. The fix? Make sure you also add some protein and healthy fats to your snacks. The balance of macro-nutrients will help ease any flatulence issues, and it will also keep you satiated and focused for your drive.

4. Supplements

One thing that made a huge difference for me was to continue to take probiotics. I have found the probiotics keep my digestive system consistent. Full disclosure: I often become constipated on road trips that last for more than a few hours. There’s something about sitting in a car for numerous hours that my digestive system just doesn’t like. But on this road trip, I increased my probiotic intake, and that, along with the first two tips, has helped keep me regular. So, if you aren’t taking a probiotic yet, go start – but make sure you begin at least a few weeks before your trip so your system can acclimate.

5. Stay hydrated – drink water.

It can be tempting to drink coffee, soda, or energy drinks while on the road, but it definitely won’t be kind to your digestive system! Hydration is crucial to preventing constipation, so bring that water bottle! Caffeinated drinks often cause dehydration, so try to limit your intake to one cup in the morning if you must have a little caffeine to avoid withdrawal.

Bonus tip: Already constipated? Try walking around.

Sitting for long periods of time can affect the flow of the digestive system. Moving the body, such as exercising regularly, also keeps the digestive system regular. But it’s quite difficult to exercise when spending the day in the car. The fix: when taking breaks at rest stops, devote some extra time to walking around. Even a 10 minute walk every 2-3 hours can help relieve constipation.

Got a travel digestion tip? Leave a comment to share!

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Beets Are Awesome…But Beware!

Hello all! I’m on summer vacation! Woo-hoo!

Health update: Went to the doctor. Thyroid is a little enlarged, so I had a gazillion vials of blood drawn, and I have an ultrasound of my thyroid scheduled for tomorrow. Energy levels slowly increasing, and I was able to do a kettlebell workout on Saturday – first time in the last month that I’ve had energy to do more than ride my bike. So that felt good. 21 Day Sugar Detox is going well, but on Friday one of my counselors made me and another gluten-free teacher a lemon meringue pie. The first time in six weeks I could have a baked good that someone brought into work. So of course I had a couple slices. It was a conscious decision, and not one fueled by the Sugar Monster. The GF beer I had once I got home was COMPLETELY fueled by the Sugar Monster, and that did not feel good. Back on the wagon, and it feels good.

Another quick post today. I’m busy trying to get ahead – I’m going on a road trip next week, so I want to write a few entries to have ready to post. Also, I’m working hard behind the scenes to launch my health coaching business, which includes making my website more user friendly, creating a FB page, and getting the details figured out regarding the types of programs I want to offer. It’s exciting to think about it all, but definitely a little overwhelming if I actually DO try to think about it all at once. But I’ve got a list, and things are getting done!

So – beets! They are one of the many new foods I’ve tried since the CSA started. And they are delicious – once cooked, they are soft, with a buttery texture and sweet flavor. They are known for having anti-inflammatory properties and are good for detoxification support. They’re an excellent source of folate (pregnant moms, take note!) and a good source of manganese, potassium and copper.*

I’ve grilled them, sauteed them, and this weekend, I made beet chips. Pro tip: use a mandolin to slice them super thin. I did not have my mandolin with me, and was stuck with a knife. I just didn’t have the time to cook them long enough to get them crispy. Therefore, they lacked in the “chip” part, but were still really tasty. And did you know that the greens growing out of the beets are delicious, too? Chop them, saute them, add them to an omelette or stir fry- yum! Seriously, go try them if you’ve never had them before!

But I feel it’s my…ahem…duty…to inform you of some possible side effects.

Beets are red. If you eat a lot of beets within a day, like I did, you might see that color in your toilet bowl later on. Yup, your urine or bowels may have a red tinge to them.

Called beeturia, it’s not harmful, and anywhere between 5-15% of U.S. adults may experience this. However, I’ve read that it could also be a sign of an iron deficiency. It could also be a sign of low stomach acid, which can lead to malabsorption of B12 and iron as well as cause acid reflux and heartburn. And if you have kidney or gallbladder issues, you may not want to eat the beet greens due to the high oxalate level.

Question for the readers: What new food have you tried lately?

*Source: whfoods.org

A Quick Update and a Cooking Tip


I wish I had something more interesting to say to start off this entry. But all I can think of is that I have one more week of summer camp, then I finally get a vacation. I went directly from the end of the school year right into a 6 week summer camp. While the kids are great and I love teaching, I really, really, REALLY can’t wait for this break.

And what’s the first thing I’m going to do next Monday morning?

Doctor’s appointment! Yay…

So, an update about me from last week: I got a probiotic that also includes some digestive enzymes, and I’ve been taking it for almost a week. I can tell it’s definitely doing something, as I’m more regular elimination-wise than I’ve been in a long time. I’m eating more vegetables, and eating more sauerkraut. But the sugar monster has a big hold on me right now, so today was my day 1 of the 21 Day Sugar Detox! (In case you’re not familiar with it, I wrote a review about it here.)

To be completely transparent, I completely forgot I was doing the detox during lunch time. I wasn’t even craving anything sweet. I just got my tuna salad, put it on lettuce, and grabbed a pear. It wasn’t that sweet of a pear, either…I didn’t remember that I needed to limit my fruit intake until after I ate it. Oh well. I have no green-tipped bananas here, so if that’s my only piece of fruit today, I’m okay with that.

I’m hoping that by doing the detox program again I’ll be able to clear up this lingering fatigue issue I have. That’s also kind of what the doctor’s appointment is for. I’m tired of being tired, and if there’s a medical reason for it, I’d like to know.

Today I just have a cooking tip to share. A common complaint I hear at the staff lunch table in regards to eating healthy foods is, “I just don’t have time to cook anything!” Good, healthy food does not need to take hours to make! When I’m in a time crunch (or, to be honest, just feeling lazy), this is what I do.


♥ Cooking fat: butter, ghee, coconut oil, lard, tallow, duck fat (olive oil if cooking on low heat, but it will then take longer to cook)

♥ 6-8 oz meat per person – I cook a pound so I can have leftovers, and I always have something defrosting in the fridge at all times. It keeps me sane when I’m hungry. Ground beef is my choice of meat for this recipe, but do what works for you.

♥ Frozen bag of veggies – I like the mix of broccoli, cauliflower and carrots the best.

♥ Spices of choice

♥ Cheese of choice (if you can have dairy)


1. Brown the meat in a pan over medium or medium-low heat. As it’s browning, add in some spices. Usually I’ll add a bit of onion, garlic, salt, and pepper to start with. Sometimes I’ll stop there, and sometimes I’ll add paprika, cinnamon, cumin, or a spice blend.

2. While the meat is browning, put the microwave bag of veggies in the microwave. Follow the bag’s directions for time (my bags always say 9 minutes, but I can get away with 7). The veggies can still be slightly under-cooked.

3. After the meat is finished browning, put the veggies in the pan with the meat. Add more spices to taste. Add cheese about a minute before eating to let it melt a bit, or top it immediately before serving. I’ve done it both ways.

There you have it! It should take you about 15 minutes to make if cooking 1 pound of ground beef (more than a pound might take longer to brown, depending on the size of your pan).

Readers, what do you do when you’ve only got 15 minutes to make dinner?

Real Food

What Is a “Real” Food?

When people ask me what I eat, I often reply with, “meats and veggies…real food.” But then someone asks, “But wait. I can eat ____, so why isn’t that a real food?” So, here’s my definition: A “real” food is a food that is packed full of nutrients naturally. These are the foods that often have no nutrition label, or have maybe 4 ingredients listed, and each ingredient is recognized as a “real” food in itself. The food came from the earth, or came from an animal that ate from the earth.

Examples: quality meats, seafood, vegetables, fruits, nuts, herbs, and spices.

Why eat only real foods?

When we eat real foods, we get many of the nutrients that are body needs. Our bodies were made to absorb macro-nutrients (fat, carbohydrates, and proteins) together with micro-nutrients (vitamins and minerals). These foods will help to stabilize blood sugar and some of them are anti-inflammatory – all good things! When our bodies have stable blood sugar levels, our moods and energy levels also become more stable, and we have less cravings.

“But Janelle, grains come from the earth! Why don’t you consider grain products like bread and pasta real food?”

An excellent question! Short answer: while one of the earliest cultivated wheat grains, einkorn, was fine, today’s wheat grain been altered and processed so much that our bodies don’t recognize it as food and cannot digest it well anymore, and it causes more harm than good. Yes, even whole grains. There is growing evidence that wheat ingestion not only causes digestive inflammation, but inflammation throughout the whole body, and is the root cause of many autoimmune and neurological diseases. I’ll write a more science-y article about that later this week.

Also this week, I plan to post a few recipes. What kind of recipes would be helpful for you? Beginner recipes, 30-minutes or less recipes…what would you like to see?