“D” For “Deficient”
According to the first national study of its kind, our kids aren’t getting enough vitamin D. An estimated 7.6 million kids between the ages of 1 and 21 are considered deficient by governmental standards. Why is this a big deal? Well, low vitamin D levels are associated with an increased risk for high blood pressure, heart disease and diabetes. The likely culprit for these deficiencies? Kids are watching more TV and going outside less (you get vitamin D from sunlight). Plus, they are drinking more sodas and juice drinks instead of vitamin-fortified milk.

Raising Your Own Chickens
With the recession in full swing, some folks have turned to raising chickens in their backyards to save money by collecting their eggs or using their meat. Not surprisingly, some neighbors aren’t happy about extra noise and are demanding that no-poultry laws be put in place. In some states like Colorado, small flocks (without the noisy roosters) are allowed. As a dietitian and whole food advocate, it’s refreshing to see that people are getting back to those “Little House on the Prairie” days and getting closer to the source of their food. Would you ever raise your own chickens?

“Healthy” Beverages Coming to a Fast-Food Joint Near You
As if there aren’t enough places to get a specialty drink these days, more fast-food joints are serving up new signature drinks like jazzed-up coffees, teas and juices. Yogurt chain Red Mango recently launched three new iced tea drinks, and no doubt you’ve seen all those ads for McDonald’s McCafe line. Mickey D’s also has more specialty smoothies and coffees in the works. Promos for some of these new drinks tout their inclusion of “super foods,” but as I’ve said before, buyer beware — boosted juice drinks are not all they’re cracked up to be.

Is Collagen the Real Fountain of Youth?
A hot new trend in Japan is eating collagen (a.k.a. “nabe” in Japanese), a substance that comes from the protective tissue, skin and bones of animals. Although it looks yellowish, clumpy and utterly unappetizing, Japanese women are falling for claims that the collagen will keep you looking young. Restaurants are cashing in, too. Collagen cocktails are appearing at trendy bars, and folks are even taking liquid collagen supplements. So is collagen really the next fountain of youth? If someone wants to add some to their diet, I say go for it — the body treats it like any other protein and digests it with amino acids. But if you think you’re going to look younger and live longer by eating more of it, that’s doubtful.

Updating Info on Omega-3 Needs
Debate has been brewing around whether omega-3 fats need their own official recommended dosage. There’s been so much hype about omega-3 benefits (heart health, etc.) that you’d think some set recommendations would already exist. Well, omega-3 guidelines are finally in the works. In a paper recently released by the Journal of the American College of Cardiology, experts suggest you get a minimum of 500 milligrams per day of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). We’ve previously explained what omega-3 fats are, how to get your fill and what those complicated names really mean here.

What Is Hibiscus?
Hibiscus is a flowering plant that’s native to many parts of the world. You may also hear the plant referred to as roselle, bissap or sorrel. Growers collect these these flowers, dry them, bag them and sell them. Pick up hibiscus tea bags somewhere like Trader Joe’s or look for sacks of dried flowers online or at your local healthy food store. You can steep the dried pieces in hot water to create the deep rose-colored infusion known as hibiscus tea. Plain, this tea has a subtle, tart and floral flavor that isn’t overpowering. The flowers also work as a great flavor-infuser in other drinks and dishes.

Health Benefits
Hibiscus flowers contain high amounts of antioxidants, including vitamin C, but it varies depending on how much hibiscus you use in your food or drink. A cup of unsweetened hibiscus tea contains zero calories and is completely caffeine-free. Some research has shown that drinking hibiscus tea many help lower high-blood pressure but there’s no conclusive evidence yet.

A Word of Warning
The amount of hibiscus you’d find in tea is generally recognized as safe, but if you’re pregnant, breastfeeding or on any medications, check with your doctor and always be careful not to overdo it with any kind of herbal concoction. (You might not realize what you’re mixing.)

Ways to Enjoy
There are many packaged herbals teas that feature hibiscus — Celestial Seasonings’ Red Zinger and Tazo’s Passion Tea are two of the most common.

Of course, making your own infusion lets you add whatever flavors you like or experiment with the liquid. Brew hibiscus tea extra strong to use in cocktails and mix in fresh fruit or 100% fruit juice for some added sweetness (like in this Food Network Magazine Cherry Cooler recipe). Freeze sweetened tea into a granita for a cool and refreshing dessert. You can also add sugar and less water to create a thick, pink syrup or try steeping hibiscus in vinegar for a flavored vinegar. I also found this really cool-looking hibiscus chutney.

Recipes to try:
• Hibiscus Tea
• Hibiscus Juice
• Hibiscus Granita
• Cherry Cooler
• Caribbean Sorrel Cocktail
• Hibiscus Chutney

Tea Drinkers Beware
If you’re a tea lover like me, you may want to read up on the findings from this new study. Although rich in antioxidants and lower in caffeine than coffee, tea contains compounds that block your body from absorbing iron — definitely not good news since iron is the most common nutrient deficiency in the U.S. No need to ditch tea altogether, but it’s probably best to stick to 1 to 2 cups a day max.

Another Chain Goes Eco-Friendly
You won’t hear me complain when major food corporations become more eco-friendly (in May we told you about McDonald’s steps towards using cage-free eggs). Now, Starbucks plans to make establishment’s more energy efficient and to prioritize recycling. No word on whether these greener practices will reduce their coffee prices. Would this make you more likely to shell out $4 for a cup of Joe?

Top Recalls of the Week
This week there is possible E.Coli in beef and salmonella in Dunkin Donut’s Dunkaccino and hot chocolate drinks. A Colorado meat company recalled 380,000 pounds of steak and roasts — don’t forget to check your freezer for the possibly tainted products. As for Dunkin’ Donuts, they stopped selling two of their popular drinks after a supplier’s equipment tested positive for salmonella. And maybe it’s a little off-color, but I read one of the funniest headlines about this story while researching: “America Gets the Runs on Dunkin.” Ha!

Help for Beginner Home Cooks
The Canned Food Alliance recently launched Mealtime.org, a site aimed at helping us prep dinner faster and easier so we have more time to spend with loved ones at the table. The site gives step-by-step guidelines on how to makeover your kitchen — from perking up the pantry to increasing counter space to smart shopping.

Make Your Own Baby Food & Save
I loved making baby food for each of my three kids; they all couldn’t get enough of my veal stew (pureed, of course). These moms in Pennsylvania have figured out the secret — that creating your own baby food is cheaper, more nutritious and gives the child more meal options than the jarred stuff. Have you ever made your own?

Teenage Weight Loss Surgery for Kids?
Where I live, children under 16 aren’t allowed to seek weight loss surgery, but that doesn’t stop moms from coming to my office with young teenagers close to 400 pounds and demanding bariatric surgery. I’m not a fan of promoting children’s weight loss surgery. It seems that some parents just throw their hands up in defeat (”it’s too tough!”) without ever trying to teach their kids traditional healthy eating and exercise techniques. Do you feel that teens should be getting weight loss surgery?

Berry Spritzer
4 raspberries
4 blackberries
4 mint leaves
1/2 lime (juice and zest)
6 ounces of seltzer
Ice

Place berries and mint in glass. Muddle to release juice and oil. Add lime zest and juice. Place juiced lime in glass container. Muddle to mix. Add ice and seltzer. Stir and enjoy! Makes a single serving.

Tea
As you probably know, teas are packed with flavonoids and antioxidants that are beneficial to our bodies. (Read more about tea HERE.) There are so many types and flavors — green, white, oolong and red to name a few — that there’s lots of room for creativity. I really like jazzing up white teas with citrus fruits and herbs. Fruits are naturally sweet so there’s no need to add extra sugar (which means extra, non-nutritious calories).

Refrigerator Tea
How many people, like me, grew up drinking Sun Tea? It was a summer classic. Unfortunately, Sun Tea is considered unsafe by the CDC because there’s a risk for bacterial growth. That doesn’t mean you have to go without slow-brewed tea.

To make refrigerator tea, take a large pitcher and fill it with water. Add 4 teabags (your choice of brand and flavor) per quart of water. Refrigerate for 6 hours. Strain and remove teabags and serve with a dash of your favorite natural or no-calorie sweetener.

For some extra flare:
• Add herbs (mint, basil, rosemary, etc.)
• Add fruit (melon, citrus and berries are my favorite)

Read More:
• Why We Love Tea
• Why We Love Herbal Tea
• Have You Tried These Natural Sweeteners?
• Tips & Recipes for Lighter Iced Tea

Katie Cavuto Boyle, MS, RD, owns HealthyBites, LLC and is a finalist on The Next Food Network Star, which premieres tonight, June 7, on Food Network.

Many people jump start the morning — and afternoon — with a big cup of coffee or even a cold soda. Why? Because they want the energy-boosting caffeine. But how much is too much? Here are some tips to help you assess your daily dose.

What is Caffeine?
Plain and simple, caffeine is a stimulant. Consuming too much can increase heart rate and cause anxiety, stomach upset and excessive urination. And no, contrary to popular belief, caffeine doesn’t help you “sober up” after too many cocktails.

So how much is too much? The amount in 20 fluid ounces or about two and half cups of coffee — that’s about 250 milligrams — is considered moderate or “average.” If you consume more than this on a regular basis, you may want to consider cutting back. Caffeine is mildly addictive; withdrawal symptoms include headaches and fatigue.

Too much caffeine can also stand in the way of calcium absorption and may interfere with some medications. Women that are pregnant or may become pregnant should also keep their intake limited (a cup of coffee or one caffeinated soda a day – tops!).

Not Just in Beverages
Caffeine exists naturally in coffee, tea and cocoa so you should expect to find it in coffee- and chocolate-containing foods. Manufacturers often add it to soft drinks, energy drinks and some gum and candies — as an energy booster or stimulant. Some cold medicines, pain relievers and appetite suppressants have added caffeine as well.

Americans love their caffeine — soda, coffee, chocolate and more. Want to know who is consuming the most caffeine? A study tracked the highest consumers around the country. See if your hometown made the list of “most caffeinated” cities.

Consider the caffeine in foods and beverages; use this chart to check the caffeine content in your diet (even decaf coffee contains some caffeine). Watch out for those energy drinks too; many contain tons of caffeine but it isn’t always mentioned on the label.

The Bottom Line
A cup of coffee or the occasional chocolate treat is safe for most people. These caffeinated foods also contain antioxidants and other healthful nutrients. There is some evidence to support that moderate coffee drinking may reduce your risk of developing dementia and Parkinson’s disease and can enhance mental and physical performance. Don’t use that as a reason to go caffeine crazy — downing multiple caffeine-containing drinks and foods everyday can be dangerous.

READ MORE:
• Low-cal coffee add-ins >>
• Foods adding energizing ingredients >>

Making the “Tea”
Originating in China 2,000 years ago, Kombucha is one of the world’s oldest “healthy” drinks. Brewers make this murky beverage by combining bacteria and yeast (molded into a cake called a “mushroom”) with black or green tea that contains sugar. Fermentation occurs and creates a sweet, sour and slightly fizzy “tea” with vinegar, amino acids, B-vitamins and a slew of living things.

Popular in the 1980s
According to a Los Angeles Times article, older adults and those suffering from HIV made Kombucha popular in the 1980s. People drank it to boost their immune system, increase energy, improve their skin and nails and strengthen thinning hair.

Back in the 1980s, most Kombucha was home-brewed. Due to unsanitary handling, batches often were contaminated. Home-brewers also found that the concoction could support the growth of anthrax (yes, anthrax), and the high vinegar and ethanol content can possibly leach out lead and other chemicals from the tea’s container.

Government Warnings
Not to add more scary statistics, but in 1995, the CDC published a warning that Kombucha might have causes severe illness in multiple women who had consumed as little as 4 ounces of the tea daily.

Fast Forward to 2009
Today, there still isn’t evidence linking the tea to its touted therapeutic benefits, specifically its detoxing qualities. That doesn’t mean people have given it up! The New York Post recently dubbed it the latest “hot drink,” and another article I read calls it a “health drink” that people love because it makes them feel good.

The Bottom Line
Kombucha is sold pre-made as sparkling kombucha or mixed with juice in its raw, organic form. You can find these bottled drinks in many grocery and health food stores. With harmful risks outweighing any confirmed helpful benefits, stick to a can or bottle as a special treat and not for daily sipping. Costing around $5, the drink can start to become an expensive daily habit too.

Last week we talked about why we love regular tea; this week we’re on to herbal teas. These teas have many health benefits. Here are five of the most popular varieties and how they can help you.

Chamomile
The use of Chamomile dates back to the ancient Egyptians and is believed to promote calmness and decrease anxiety. Chamomile has a pleasing apple flavor and is caffeine free (as are most herbal teas).

Ginger Root
Ginger tea has a pungent, sweet-and-spicy flavor. Have a bellyache? It’s well-known for helping relieve stomach pains and nausea.

Hibiscus
Steeping dried hibiscus flowers creates a vibrant red tea with an intoxicating floral aroma and flavor. Hibiscus is high in vitamin C and may also help lower blood pressure. Pour chilled tea over ice with lemon and touch of honey – it’s a delicious treat.

Peppermint
Next time you are feeling under the weather, reach for peppermint. Peppermint leaves make for a smooth and fresh flavor that aids digestion. It naturally contains menthol, which helps clear sinuses and feels warm and soothing on a scratchy throat.

Rooibos
Also known as red tea, Rooibos (pronounced “roy-boss”) is native to South Africa. It has a mildly sweet yet nutty flavor and is extremely high in antioxidants, including aspalathin, which is unique to only the Rooibos plant.

I personally love Trader Joe’s Raspberry Fruit Infusion; it has dried raspberry, hibiscus, dried apple and rosehips, which brew into a tangy, subtly sweet dark pink liquid.

A Note Before Brewing:
Consume some herbal teas with caution. Herbs such as St. Johns Wart, Saw Palmetto and Valerian may aggravate medical conditions or interact with some medications. A great resource to learn more about herbs is the National Institute of Health website.

Legend says that in 2737 B.C., tea leaves blew into a Chinese emperor’s pot of boiling water and voilà, tea was born! January is National Tea Month (bet you didn’t know that?), and to honor one of our favorite hot — and cold — beverages, we put together a short-and-sweet guide to this 5,000-year-old delight.

Tea 101
We are talking about the real stuff! The four main varieties of tea (black, green, white and oolong) all come from the leaves, stems and buds of the Camellia sinesis plant. They are grown and harvested in different ways to create teas with varied flavors and colors. Like many other plants, teas grown in different parts of the world take on unique characteristics.

Once tea is dried, it is portioned in bags or left loose. Loose leaves can be placed in a variety of brewers such as infusers, strainers and teapots. After you select your favorite preparation method, just add water, steep and sip.

Herbal Teas such as ginger or chamomile are delicious, but they come from the leaves, seeds, flowers and bark of various other plants, not the Camellia plant; they have different health benefits, tastes and are usually not caffeinated. (Look for a piece on why we love herbal teas next week.)

Fun Facts
• Americans drank 2.5 billion gallons of tea in 2007.
• 80% of American households are stocked with tea.
• Iced tea was invented in 1904, born out of necessity at a very hot world’s fair in St. Louis, Missouri.

Nutrition Benefits
• Tea contains flavinoids, antioxidants with potential cancer-fighting benefits.
• Bagged tea may be healthier — leaves are ground finer, allowing for more antioxidants to steep into your cup.
• Caffeine content varies but the average for a cup of black tea is about 40 mg (a cup of coffee has about 100 to 120mg).
• Tea is very low in calories and contains theanine, an amino acid which may help strengthen the immune system.

Black, Green or White? Hot or Iced?
Black tea is most popular amongst Americans. The media has hyped the weight-loss benefits of green tea lately, but it turns out that you would have to drink more than 10 cups a day to experience any effect. So enjoy your green tea but don’t rely on it to help with slimming down. White tea is getting a lot of the spotlight these days, too. You might see it listed on bottled tea drinks. There is some info that shows white tea varieties have less caffeine than green and black tea and may retain more antioxidants. Because white tea is more rare, it tends to carry a higher price tag.

Approximately 85% of the tea consumed in America is the iced variety. Though iced tea is always light and refreshing, watch out for those sugar-laden, ready-to-drink iced teas. Some are not even real tea, just a combination of artificial tea extracts and sweeteners.

The healthiest way to enjoy tea’s natural flavor is to add a touch of sugar or honey and a squeeze of lemon, lime or even blood orange. Brewed tea can be used in sauces, smoothies and baked goods. Add tea dried leaves to a spice rub for meat or fish.

When I’m just settling down for a simple, steaming cup, I love Tazo’s “Zen,” a green tea with citrus and lemon grass. Republic of Tea, which is carried by most health food stores and some mainstream grociers, has many varieties to choose from; some of my favorites are Raspberry Quince Black Tea, Pineapple Guava White Tea and Vanilla Coconut White Tea.

Tea recipes to try:
• Lemon Ginger Iced Tea with Berry Cubes
• Green Tea, Honey and Nutmeg Smoothies
• Tea-Scented Sponge Cake with a Honey Tea Glaze

To learn more about tea, check out Planet Tea.