Friday, December 9th, 2011
Thank you City of Renton Employees!
Nutrition Solutions dietitians Laura Bady and Cynamon Quinton had the pleasure of speaking at the City of Renton this week during lunch at City Hall. We enjoyed the enthusiasm of the City employee's questions regarding organic produce, fad diets and other nutrition trends and promised to post some followup information here. Scroll down for hCG and Paleo diet briefs.
You asked:
Is organic food more nutritious?
No. The content of organic and nonorganic foods are the same. The only differences are in the production and processing methods utilized. The American Dietetic Association states that the vitamin, mineral, and antioxidant levels in organic foods are no different from the nutritional qualities of conventional foods. A cookie is still a cookie nutritionally, whether it’s organic or not, and moderation in consumption is still needed.
So, why do people purchase organic food?
The two main reasons are the environment and health. People are concerned about the chemicals used in traditional food production. Some people insist that organic food tastes different than conventional food, but this statement is not proven by any studies or surveys.
How do I know if a food is organic?
The USDA organic food label, which is a green and white circle, guarantees that the food is at least 95% organic. Foods labeled “made with organic ingredients” must consist of at least 70% organic ingredients.
Which nonorganic foods carry the most pesticides?
Many groups, including the Environmental Working Group, think that the following 12 foods are most likely heavily dosed with pesticides. You may want to consider purchasing organic varieties of the following types of produce, if you’re concerned about pesticides:
▪ Peaches
▪ Apples
▪ Sweet bell peppers
▪ Celery
▪ Nectarines
▪ Strawberries
▪ Cherries
▪ Pears
▪ Grapes (imported)
▪ Spinach
▪ Lettuce
▪ Potatoes
References
US Dept of Agriculture, National Organic Program. Organic food standards and labels: the facts. Available at: http://www.ams.usda.gov/nop/Consumers/brochure.html.
When it comes to 'whether or not to choose organic produce' we also refer to The Dilution Effect:
For two decades, Dr Donald Davis, research associate at the Biochemical Institute at the University of Texas, Austin, and his colleagues analyzed 43 fruit and vegetable crops that were bred as high yield. They tracked 50 years of US Dept of Agriculture food composition data for 13 nutrients. The report was published in the February 2009 issue of Journal of HortScience.
Low- and high-yield varieties were grown and analyzed side by side to avoid unintended variables.
The results showed that in the past 6 years, the nutrient content of conventionally grown produce has declined as follows:
The percentage decrease varied according to types of produce. For instance, since 1950, the iron content of carrots has decreased 24%, the ascorbic acid content of eggplant has decreased 44%, the calcium content of broccoli was reduced by 37%, and the riboflavin content of winter squash has plummeted 52%. On average, Davis claims that the average vegetable in today’s grocery store is 5%–40% lower in minerals than those harvested 50 years ago.
Researchers point out that historical data is not always accurate. For instance, when scientists tried to measure the iron content of spinach years ago, they failed to remove clinging soil, and therefore believed that this leafy green was much higher in iron than it actually was.
The reason
This decrease in nutrient content stems from the “dilution effect.” Average yields increased, but the root systems of the plants were unable to keep up and draw micronutrients from the soil at a faster pace. For nearly 30 years, we have known that yield-enhancing methods, such as fertilization and irrigation, may decrease nutrient concentrations. For instance, when farmers use nitrogen fertilizers, which stimulate quick growth and lead to higher crop yields, produce takes up more water. We end up paying more for fruits and vegetables that are diluted with water and also are higher in carbohydrate content.
Minerals, such as potassium in fertilizers, also can interfere with the plant’s ability to absorb nutrients from the soil. Monoculture farming, a practice most often used by the big-ag industry, has led to soil-mineral depletion. However, experts now are concerned that genetically based increases in yield may have the same effect.
The recommendations
Many experts recommend that people choose locally grown, organic fruits and vegetables, if possible. Otherwise, simply eating more fruits and vegetables should make up for the decrease in nutrients. No matter what, picking a piece of produce is still a better choice than snacking on processed and/or fortified foods or popping a supplement.
References and recommended readings
Godal V. Declining nutrition value of produce due to high yield selective seed breeding.
Available at: http://www.organicauthority.com/organic-food/organic-food-articles/declining-nutritional-value-of-produce-due-to-high-yield-selective-seed-breeding.html.
Current diet trends- We'll touch on a few in detail here. Please email us individually for more information or set an appointment and let us guide you during a diet you desire to follow to ensure you don't encounter vitamin and mineral deficiencies while calorie restricting. info@nutritionsolutionsllc.com
Human Chorionic Gonadotropin (hCG) Diet
The very popular human chorionic gonadotropin diet (hCG) is at best unwise and at worst outright dangerous.
This diet was first introduced to the public by the late Dr A. T. W. Simeon in his manuscript entitled Pounds and Inches. Author Kevin Trudeau’s book entitled The Weight Loss Cure, published in 2007, further popularized the plan. The diet protocol states that the average person can expect to lose 1-2 pounds/day on this plan. Kevin Trudeau has had trouble with the Federal Trade Commission on several occasions, the first time was when he was banned from using infomercials to sell anything except books or other publications, and he vowed to not misrepresent the contents of the book. In September 2007, he was charged with violating the court order by misrepresenting the contents of his book by stating that the diet is easy to follow, offers a plan to use at home, and allows dieters to eat whatever they want.
General overview of the hCG diet
The diet provides only 500 calories/day.
It is recommended that you purchase only organic foods.
Cosmetics and medicines
Only powder, lipsticks, and lotions that are completely free of fatty substances are allowed. In fact, “no medicines or cosmetics other than lipstick, eyebrow pencil, and powder are allowed without special permission.”
hCG
Taken either in oral or injection form (125-200 international units [IU]/day), hCG is produced in the greatest amounts by pregnant women. Generally the form used by followers of this plan is synthetic. It is normally only found in the blood of pregnant women or in people with certain cancers. It is sometimes used to induce ovulation in women and stimulate natural testosterone production in men. Among athletes, hCG is popular following a round of steroids to help maintain the effects of the steroids.
Frighteningly, hCG is widely available for illegal purchase on the Internet, although hCG requires a physician’s prescription. According to numerous studies, hCG is not at all effective in encouraging weight loss.
The US Food and Drug Administration requires all physicians prescribing hCG for weight loss to inform patients, in writing, of the following:
“These weight reduction treatments include the use of hCG, a drug which has not been approved by the Food and Drug Administration as safe and effective in the treatment of obesity or weight control. There is no substantial evidence that hCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restrictive diets.”
Labeling and advertising of hCG must state the following:
“hCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
Warnings
Understand the following:
References and recommended readings
Barrett S. HCG worthless as weight-loss aid. Available at: http://www.dietscam.org/reports/hcg.shtml. Accessed March 13, 2010.
Drugs.com. HCG. Available at: http://www.drugs.com/hcg.html. Accessed March 13, 2010.
HCG Diet Info. The premier resource for hCG diet and weight loss information. Available at: http://www.hcgdietinfo.com/. Accessed March 13, 2010.
International Association for Physicians in Aesthetic Medicine. hCG for weight loss explained. Available at: http://www.iapam.com/hcg.html. Accessed March 13, 2010.
Jocoy S. Human chorionic gonadotropin (hCG). Available at: http://www.webmd.com/baby/human-chorionic-gonadotropin-hcg. Accessed March 13, 2010.
Here's information to complete the discussion on a Paleo Diet
The Paleo Diet, also referred to as the Caveman or Paleolithic Diet, encourages dieters to replace dairy and grain products with fresh fruits and vegetables. People say that this diet is useful in the treatment and/or prevention of numerous conditions, including cardiovascular disease, stroke, cancer, diabetes, obesity, arthritis, osteoporosis, acne, gastrointestinal disease, depression, migraines, multiple sclerosis, and rheumatoid arthritis.
Ray Audette’s now out-of-print book NeanderThin states,
“My definition of nature is the absence of technology. Technology-dependent foods would never be ingested by a human being in Nature. I determined, therefore, to eat only those foods that would be available to me if I were naked of all technology save that of a convenient sharp stick or stone.”
Some Paleo Diets are versions of the high-protein diets, such as the Atkins Diet. Other versions encourage the consumption of raw meat and fat. Sometimes the Paleo Diet is combined with fasting or calorie restriction. Some Paleo supporters recommend the consumption of insects. Generally the diet is 65% animal-based and 35% plant-based foods.
The benefits of the Paleo Diet
Following a Paleo diet has the following benefits:
Foods allowed on the Paleo Diet
Any food that our ancestors purportedly ate prior to agriculture and animal husbandry are allowed. Organic foods are strongly encouraged. These foods include:
Fruit: Fruits were tart and smaller in the Paleolithic era, so some people recommend limiting modern fruits.
Oil: The only acceptable oils are made from fruits or tree nuts:
Some people use canola and flaxseed oils, while others do not.
Meat and fish: Wild game is preferred, but grass-fed is acceptable. Organ meats and marrow are encouraged. Wild-caught fish are recommended.
Foods that are not allowed on the Paleo Diet
You should avoid the following foods:
Meats: Processed meats are not allowed.
Beverages: The only beverage allowed is water. Of course, alcohol is not allowed.
Salt: The diet is salt free. You should not consume any added salt.
Supplements: The only suggested supplements are vitamin D and if you do not regularly eat fish, fish oil.
Yeast: Yeast also is shunned.
Exceptions: Some people allow certain foods under specific conditions, such as the addition of dairy to the diet during athletic training. Some individuals choose to consume dairy, but only if it is raw. Others recommend avoiding nightshade vegetables.
Things to consider
Resources: Producing 1 pound (lb) of meat takes about 10 times the resources it takes to make 1 lb of grain.
Disease prevention: Many of the diseases that were mentioned that could benefit from this diet are better treated by scientifically proven dietary approaches, such as the carbohydrate counting diet for diabetes or calorie restriction and physical activity for obesity. In general, eating a wide variety of foods in moderation has proven itself, again and again, to prevent many health ills. The strict regimen of the Paleo Diet seems unnecessary. In addition, skeptics point out that our ancestors generally did not live long enough to develop many of the diseases that we develop later in life.
Medical conditions: This diet could harm people with certain medical conditions, including liver disease and kidney disease, because the diet is too high in protein.
High-carbohydrate diets: Many cultures, including the Asian population, consume a high-carbohydrate diet and are some of the healthiest people on Earth, unless they move to America and adopt our protein- and fat-rich diets.
Weight loss: It is also important to consider that people in the Paleolithic era were not trying to lose weight. They were trying to gain weight and survive. Furthermore, they likely did not eat meat every day. Hunting animals in the wild was not an easy feat.
Saturated fat: Depending on what types of meat you choose, it is possible that this diet will contain high levels of saturated fat.
Diet compliance: Any strict diet is difficult to follow for a long period of time. The Paleo Diet is one of the strictest plans currently popular.
Raw meat and milk: Consuming raw meat and milk is not safe—ever.
Beans and whole grains: While most everyone agrees that limiting or avoiding refined starches is sensible, avoiding beans and whole grains, such as quinoa or whole wheat, is not a good idea. These foods are good for us—extremely rich in nutrients, fiber, and phytochemicals.
References and recommended readings
WebMD. Eating like a caveman: Flintstone diet. Available at: http://www.webmd.com/diet/features/eating-like-caveman. Accessed June 23, 2010.
Wiss D. Paleo diet summary introduction. Available at: http://paleodiet.com/definition.htm. Accessed June 23, 2010.
You asked:
Is organic food more nutritious?
No. The content of organic and nonorganic foods are the same. The only differences are in the production and processing methods utilized. The American Dietetic Association states that the vitamin, mineral, and antioxidant levels in organic foods are no different from the nutritional qualities of conventional foods. A cookie is still a cookie nutritionally, whether it’s organic or not, and moderation in consumption is still needed.
So, why do people purchase organic food?
The two main reasons are the environment and health. People are concerned about the chemicals used in traditional food production. Some people insist that organic food tastes different than conventional food, but this statement is not proven by any studies or surveys.
How do I know if a food is organic?
The USDA organic food label, which is a green and white circle, guarantees that the food is at least 95% organic. Foods labeled “made with organic ingredients” must consist of at least 70% organic ingredients.
Which nonorganic foods carry the most pesticides?
Many groups, including the Environmental Working Group, think that the following 12 foods are most likely heavily dosed with pesticides. You may want to consider purchasing organic varieties of the following types of produce, if you’re concerned about pesticides:
▪ Peaches
▪ Apples
▪ Sweet bell peppers
▪ Celery
▪ Nectarines
▪ Strawberries
▪ Cherries
▪ Pears
▪ Grapes (imported)
▪ Spinach
▪ Lettuce
▪ Potatoes
References
US Dept of Agriculture, National Organic Program. Organic food standards and labels: the facts. Available at: http://www.ams.usda.gov/nop/Consumers/brochure.html.
When it comes to 'whether or not to choose organic produce' we also refer to The Dilution Effect:
For two decades, Dr Donald Davis, research associate at the Biochemical Institute at the University of Texas, Austin, and his colleagues analyzed 43 fruit and vegetable crops that were bred as high yield. They tracked 50 years of US Dept of Agriculture food composition data for 13 nutrients. The report was published in the February 2009 issue of Journal of HortScience.
Low- and high-yield varieties were grown and analyzed side by side to avoid unintended variables.
The results showed that in the past 6 years, the nutrient content of conventionally grown produce has declined as follows:
- Protein: 6%
- Calcium: 16%
- Phosphorus: 9%
- Iron: 15%
- Riboflavin: 38%
- Vitamin C: 20%
The percentage decrease varied according to types of produce. For instance, since 1950, the iron content of carrots has decreased 24%, the ascorbic acid content of eggplant has decreased 44%, the calcium content of broccoli was reduced by 37%, and the riboflavin content of winter squash has plummeted 52%. On average, Davis claims that the average vegetable in today’s grocery store is 5%–40% lower in minerals than those harvested 50 years ago.
Researchers point out that historical data is not always accurate. For instance, when scientists tried to measure the iron content of spinach years ago, they failed to remove clinging soil, and therefore believed that this leafy green was much higher in iron than it actually was.
The reason
This decrease in nutrient content stems from the “dilution effect.” Average yields increased, but the root systems of the plants were unable to keep up and draw micronutrients from the soil at a faster pace. For nearly 30 years, we have known that yield-enhancing methods, such as fertilization and irrigation, may decrease nutrient concentrations. For instance, when farmers use nitrogen fertilizers, which stimulate quick growth and lead to higher crop yields, produce takes up more water. We end up paying more for fruits and vegetables that are diluted with water and also are higher in carbohydrate content.
Minerals, such as potassium in fertilizers, also can interfere with the plant’s ability to absorb nutrients from the soil. Monoculture farming, a practice most often used by the big-ag industry, has led to soil-mineral depletion. However, experts now are concerned that genetically based increases in yield may have the same effect.
The recommendations
Many experts recommend that people choose locally grown, organic fruits and vegetables, if possible. Otherwise, simply eating more fruits and vegetables should make up for the decrease in nutrients. No matter what, picking a piece of produce is still a better choice than snacking on processed and/or fortified foods or popping a supplement.
References and recommended readings
Godal V. Declining nutrition value of produce due to high yield selective seed breeding.
Available at: http://www.organicauthority.com/organic-food/organic-food-articles/declining-nutritional-value-of-produce-due-to-high-yield-selective-seed-breeding.html.
Current diet trends- We'll touch on a few in detail here. Please email us individually for more information or set an appointment and let us guide you during a diet you desire to follow to ensure you don't encounter vitamin and mineral deficiencies while calorie restricting. info@nutritionsolutionsllc.com
Human Chorionic Gonadotropin (hCG) Diet
The very popular human chorionic gonadotropin diet (hCG) is at best unwise and at worst outright dangerous.
This diet was first introduced to the public by the late Dr A. T. W. Simeon in his manuscript entitled Pounds and Inches. Author Kevin Trudeau’s book entitled The Weight Loss Cure, published in 2007, further popularized the plan. The diet protocol states that the average person can expect to lose 1-2 pounds/day on this plan. Kevin Trudeau has had trouble with the Federal Trade Commission on several occasions, the first time was when he was banned from using infomercials to sell anything except books or other publications, and he vowed to not misrepresent the contents of the book. In September 2007, he was charged with violating the court order by misrepresenting the contents of his book by stating that the diet is easy to follow, offers a plan to use at home, and allows dieters to eat whatever they want.
General overview of the hCG diet
The diet provides only 500 calories/day.
It is recommended that you purchase only organic foods.
Cosmetics and medicines
Only powder, lipsticks, and lotions that are completely free of fatty substances are allowed. In fact, “no medicines or cosmetics other than lipstick, eyebrow pencil, and powder are allowed without special permission.”
hCG
Taken either in oral or injection form (125-200 international units [IU]/day), hCG is produced in the greatest amounts by pregnant women. Generally the form used by followers of this plan is synthetic. It is normally only found in the blood of pregnant women or in people with certain cancers. It is sometimes used to induce ovulation in women and stimulate natural testosterone production in men. Among athletes, hCG is popular following a round of steroids to help maintain the effects of the steroids.
Frighteningly, hCG is widely available for illegal purchase on the Internet, although hCG requires a physician’s prescription. According to numerous studies, hCG is not at all effective in encouraging weight loss.
The US Food and Drug Administration requires all physicians prescribing hCG for weight loss to inform patients, in writing, of the following:
“These weight reduction treatments include the use of hCG, a drug which has not been approved by the Food and Drug Administration as safe and effective in the treatment of obesity or weight control. There is no substantial evidence that hCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or ‘normal’ distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restrictive diets.”
Labeling and advertising of hCG must state the following:
“hCG has not been demonstrated to be effective adjunctive therapy in the treatment of obesity. There is no substantial evidence that it increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets.”
Warnings
Understand the following:
- Injecting yourself improperly can lead to the formation of life-threatening blood clots, with symptoms including:
- Pain
- Warmth
- Redness
- Numbness
- Tingling
- Dizziness
- Extreme confusion
- Severe headache
- Some women have developed ovarian hyperstimulation syndrome after using hCG, a life-threatening condition with symptoms including:
- Severe pelvic pain
- Swelling of the hands or legs
- Stomach pain and swelling
- Shortness of breath
- Weight gain
- Diarrhea
- Nausea or vomiting
- Reduced urination
- Use of this product during pregnancy can result in birth defects
- Breastfeeding women should not use hCG
- Use of hCG may increase the chances of developing a hormone-related cancer
- Anyone with a thyroid or adrenal gland disorder, ovarian cysts, undiagnosed uterine bleeding, heart disease, kidney disease, epilepsy, migraines, asthma, or cancer of the breast, ovary, uterus, prostate, hypothalamus, or pituitary gland should avoid use of hCG
References and recommended readings
Barrett S. HCG worthless as weight-loss aid. Available at: http://www.dietscam.org/reports/hcg.shtml. Accessed March 13, 2010.
Drugs.com. HCG. Available at: http://www.drugs.com/hcg.html. Accessed March 13, 2010.
HCG Diet Info. The premier resource for hCG diet and weight loss information. Available at: http://www.hcgdietinfo.com/. Accessed March 13, 2010.
International Association for Physicians in Aesthetic Medicine. hCG for weight loss explained. Available at: http://www.iapam.com/hcg.html. Accessed March 13, 2010.
Jocoy S. Human chorionic gonadotropin (hCG). Available at: http://www.webmd.com/baby/human-chorionic-gonadotropin-hcg. Accessed March 13, 2010.
Here's information to complete the discussion on a Paleo Diet
The Paleo Diet, also referred to as the Caveman or Paleolithic Diet, encourages dieters to replace dairy and grain products with fresh fruits and vegetables. People say that this diet is useful in the treatment and/or prevention of numerous conditions, including cardiovascular disease, stroke, cancer, diabetes, obesity, arthritis, osteoporosis, acne, gastrointestinal disease, depression, migraines, multiple sclerosis, and rheumatoid arthritis.
Ray Audette’s now out-of-print book NeanderThin states,
“My definition of nature is the absence of technology. Technology-dependent foods would never be ingested by a human being in Nature. I determined, therefore, to eat only those foods that would be available to me if I were naked of all technology save that of a convenient sharp stick or stone.”
Some Paleo Diets are versions of the high-protein diets, such as the Atkins Diet. Other versions encourage the consumption of raw meat and fat. Sometimes the Paleo Diet is combined with fasting or calorie restriction. Some Paleo supporters recommend the consumption of insects. Generally the diet is 65% animal-based and 35% plant-based foods.
The benefits of the Paleo Diet
Following a Paleo diet has the following benefits:
- This diet is generally high in fiber, if enough fruits and vegetables are consumed
- The diet is high in antioxidants, if enough fruits and vegetables are consumed
- The Paleolithic plan, which prevents large amounts of glucose from entering the bloodstream at one time, may help to prevent the development of obesity and insulin resistance
- A low-sodium diet is healthy and helpful in the prevention/treatment of hypertension
- Limiting the amount of processed food consumed is widely assumed as integral to a healthful lifestyle
Foods allowed on the Paleo Diet
Any food that our ancestors purportedly ate prior to agriculture and animal husbandry are allowed. Organic foods are strongly encouraged. These foods include:
- Meat
- Fish
- Shellfish
- Eggs
- Tree nuts
- Vegetables
- Roots
- Fruits
- Berries
- Mushrooms
- Etc
Fruit: Fruits were tart and smaller in the Paleolithic era, so some people recommend limiting modern fruits.
Oil: The only acceptable oils are made from fruits or tree nuts:
- Olive
- Palm
- Avocado
- Coconut
- Walnut
- Almond
- Hazelnut
- Pecan
- Macadamia
Some people use canola and flaxseed oils, while others do not.
Meat and fish: Wild game is preferred, but grass-fed is acceptable. Organ meats and marrow are encouraged. Wild-caught fish are recommended.
Foods that are not allowed on the Paleo Diet
You should avoid the following foods:
- Grains
- Dairy products
- Beans
- Legumes
- Potatoes
- Sugar
- Processed foods
Meats: Processed meats are not allowed.
Beverages: The only beverage allowed is water. Of course, alcohol is not allowed.
Salt: The diet is salt free. You should not consume any added salt.
Supplements: The only suggested supplements are vitamin D and if you do not regularly eat fish, fish oil.
Yeast: Yeast also is shunned.
Exceptions: Some people allow certain foods under specific conditions, such as the addition of dairy to the diet during athletic training. Some individuals choose to consume dairy, but only if it is raw. Others recommend avoiding nightshade vegetables.
Things to consider
Resources: Producing 1 pound (lb) of meat takes about 10 times the resources it takes to make 1 lb of grain.
Disease prevention: Many of the diseases that were mentioned that could benefit from this diet are better treated by scientifically proven dietary approaches, such as the carbohydrate counting diet for diabetes or calorie restriction and physical activity for obesity. In general, eating a wide variety of foods in moderation has proven itself, again and again, to prevent many health ills. The strict regimen of the Paleo Diet seems unnecessary. In addition, skeptics point out that our ancestors generally did not live long enough to develop many of the diseases that we develop later in life.
Medical conditions: This diet could harm people with certain medical conditions, including liver disease and kidney disease, because the diet is too high in protein.
High-carbohydrate diets: Many cultures, including the Asian population, consume a high-carbohydrate diet and are some of the healthiest people on Earth, unless they move to America and adopt our protein- and fat-rich diets.
Weight loss: It is also important to consider that people in the Paleolithic era were not trying to lose weight. They were trying to gain weight and survive. Furthermore, they likely did not eat meat every day. Hunting animals in the wild was not an easy feat.
Saturated fat: Depending on what types of meat you choose, it is possible that this diet will contain high levels of saturated fat.
Diet compliance: Any strict diet is difficult to follow for a long period of time. The Paleo Diet is one of the strictest plans currently popular.
Raw meat and milk: Consuming raw meat and milk is not safe—ever.
Beans and whole grains: While most everyone agrees that limiting or avoiding refined starches is sensible, avoiding beans and whole grains, such as quinoa or whole wheat, is not a good idea. These foods are good for us—extremely rich in nutrients, fiber, and phytochemicals.
References and recommended readings
WebMD. Eating like a caveman: Flintstone diet. Available at: http://www.webmd.com/diet/features/eating-like-caveman. Accessed June 23, 2010.
Wiss D. Paleo diet summary introduction. Available at: http://paleodiet.com/definition.htm. Accessed June 23, 2010.
Tuesday, November 15th, 2011
GERD Awareness Week (November 18−24)
It's no coincidence this national health observance falls on the week of traditional overeating! GERD stands for Gastro esophogeal reflux disease and is casually referred to as heartburn although it does not directly involve the heart.
It is a condition in which the stomach contents (food or liquid) leak backwards from the stomach into the esophagus (the tube from the mouth to the stomach). This action can irritate the esophagus, causing heartburn, even pseudo chest pain and other symptoms.
When you eat, food passes from the throat to the stomach through the esophagus (swallowing tube). Once food is in the stomach, a ring of muscle fibers prevents food from moving backward into the esophagus. These muscle fibers are called the lower esophageal sphincter, or LES.
If this sphincter muscle doesn't close well, food, liquid, and stomach acid can leak back into the esophagus. Reflux may cause symptoms, or it can even damage the esophagus.
The risk factors for reflux include:
Heartburn and gastroesophageal reflux can be brought on or made worse by pregnancy and many different medications. Such drugs include:
If you suspect that one of your medications may be causing heartburn, talk to your doctor. Never change or stop a medication you take regularly without talking to your doctor.
More common symptoms are:
Less common symptoms are:
You may not need any tests if your symptoms are not severe.
If your symptoms are severe or they come back after you have been treated, one or more tests may help diagnose reflux or any complications:
The dietitians at Nutrition Solutions are well versed in helping you make lifestyle changes to help treat GERD symptoms. We can help you determine food culprits, manage timing of meals and fluids, evaluate possible food drug interactions and outline a plan for preventing untreated GERD, including ulcers.
Don't hesitate to learn more and set an appointment with us today!
info@nutritionsolutionsllc.com
International Foundation for Functional Gastrointestinal Disorders
http://www.iffgd.org/
It is a condition in which the stomach contents (food or liquid) leak backwards from the stomach into the esophagus (the tube from the mouth to the stomach). This action can irritate the esophagus, causing heartburn, even pseudo chest pain and other symptoms.
Causes, incidence, and risk factors
When you eat, food passes from the throat to the stomach through the esophagus (swallowing tube). Once food is in the stomach, a ring of muscle fibers prevents food from moving backward into the esophagus. These muscle fibers are called the lower esophageal sphincter, or LES.
If this sphincter muscle doesn't close well, food, liquid, and stomach acid can leak back into the esophagus. Reflux may cause symptoms, or it can even damage the esophagus.
The risk factors for reflux include:
- Alcohol
- Hiatal hernia
- Obesity
- Pregnancy
- Smoking
Heartburn and gastroesophageal reflux can be brought on or made worse by pregnancy and many different medications. Such drugs include:
- Anticholinergics
- Beta-blockers for high blood pressure or heart disease
- Bronchodilators for asthma
- Calcium channel blockers for high blood pressure
- Dopamine-active or Parkinson's drugs
- Progestin for abnormal menstrual bleeding or birth control
- Sedatives for insomnia or anxiety
- Tricyclic antidepressants
If you suspect that one of your medications may be causing heartburn, talk to your doctor. Never change or stop a medication you take regularly without talking to your doctor.
Symptoms
More common symptoms are:
- Feeling that food is stuck behind the breastbone
- Heartburn or a burning pain in the chest (under the breastbone)
- Increased by bending, stooping, lying down, or eating
- More likely or worse at night
- Relieved by antacids
- Nausea after eating
Less common symptoms are:
- Bringing food back up (regurgitation)
- Cough or wheezing
- Difficulty swallowing
- Hiccups
- Hoarseness in voice
- Sore throat
Tests and Treatment
You may not need any tests if your symptoms are not severe.
If your symptoms are severe or they come back after you have been treated, one or more tests may help diagnose reflux or any complications:
- Esophagogastroduodenoscopy (EGD) is often used to find the cause and examine the esophagus (swallowing tube) for damage.
- Barium Swallow eval
- Continuous esophageal pH monitoring
- Esophageal manometry
- A positive stool ocult blood test may diagnose bleeding that is coming from the irritation in the esophagus, stomach, or intestines.
The dietitians at Nutrition Solutions are well versed in helping you make lifestyle changes to help treat GERD symptoms. We can help you determine food culprits, manage timing of meals and fluids, evaluate possible food drug interactions and outline a plan for preventing untreated GERD, including ulcers.
Don't hesitate to learn more and set an appointment with us today!
info@nutritionsolutionsllc.com
International Foundation for Functional Gastrointestinal Disorders
http://www.iffgd.org/
Tuesday, November 1st, 2011
Holiday's are here- So much to Celebrate!
The Awareness campaigns seem to flood the calender this time of year just as your calender is already full of family, health, and routine To-do's. This list is offered for it's links to additional information as well as to serve as a reminder that Nutrition Solution Dietitians can educate, coach and assist you through any chronic health condition or preventative health goal. We are clinically trained to offer Medical Nutrition Therapy and many conditions are covered by your health insurance.
Here's to the holidays and staying healthy with a full calender!!
November monthly observances:
American Diabetes Month
American Diabetes Association
www.diabetes.org
Cardiopulmonary Resuscitation Awareness Month (Canada)
Heart and Stroke Foundation of Canada
http://www.heartandstroke.com/
COPD Awareness Month
American Lung Association
www.lungusa.org
Crohn’s and Colitis Awareness Month (Canada)
Crohn’s and Colitis Foundation of Canada
http://www.ccfc.ca/
Diabetic Eye Disease Month
Prevent Blindness America
www.preventblindess.org
Foot Health Issues Related to Diabetes Awareness Month
American Podiatric Medical Association
www.apma.org
Hemophilia Awareness Month (Canada)
Canadian Hemophilia Society
http://www.hemophilia.ca/
Home Care Month
National Home Care and Hospice
http://www.nahc.org/HCHPCMonth/10/
Joint Jaws—TMJ Awareness Month
Jaw Joints & Allied Musculo-Skeletal Disorders Foundation, Inc.
http://www.tmjoints.org/
Lung Cancer Awareness Month
Lung Cancer Alliance
www.lungcanceralliance.org
National Alzheimer’s Disease Awareness Month
Alzheimer’s Association
www.alz.org
National Epilepsy Month
Epilepsy Foundation
www.epilepsyfoundation.org/
National Family Caregivers Month
National Family Caregivers Association
www.thefamilycaregiver.org
National Healthy Skin Month
American Academy of Dermatology
www.aad.org
National Hospice Palliative Care Month
National Hospice and Palliative Care Organization
www.nhpco.org
National Marrow Awareness Month
National Marrow Donor Program
http://www.marrow.org/
National Stomach Cancer Awareness Month
No Stomach For Cancer, Inc.
www.nostomachforcancer.org
Osteoporosis Month (Canada)
Osteoporosis Canada
http://www.osteoporosis.ca/
Pancreatic Cancer Awareness Month
Pancreatic Cancer Action Network
http://www.pancan.org/
Prematurity Awareness Month
March of Dimes
www.marchofdimes.com/
Pulmonary Hypertension Awareness Month
Pulmonary Hypertension Association
http://www.phassociation.org/
Scleroderma Awareness Week (UK) (November 3−9)
Raynauds & Scleroderma Association
http://www.raynauds.org.uk/
Mouth Cancer Awareness Week (UK) (November 11−17)
Mouth Cancer
www.mouthcancer.org
GERD Awareness Week (November 18−24)
International Foundation for Functional Gastrointestinal Disorders
http://www.iffgd.org/
World AIDS Day (December 1)
World AIDS Campaign
www.worldaidscampaign.org
Here's to the holidays and staying healthy with a full calender!!
November monthly observances:
American Diabetes Month
American Diabetes Association
www.diabetes.org
Cardiopulmonary Resuscitation Awareness Month (Canada)
Heart and Stroke Foundation of Canada
http://www.heartandstroke.com/
COPD Awareness Month
American Lung Association
www.lungusa.org
Crohn’s and Colitis Awareness Month (Canada)
Crohn’s and Colitis Foundation of Canada
http://www.ccfc.ca/
Diabetic Eye Disease Month
Prevent Blindness America
www.preventblindess.org
Foot Health Issues Related to Diabetes Awareness Month
American Podiatric Medical Association
www.apma.org
Hemophilia Awareness Month (Canada)
Canadian Hemophilia Society
http://www.hemophilia.ca/
Home Care Month
National Home Care and Hospice
http://www.nahc.org/HCHPCMonth/10/
Joint Jaws—TMJ Awareness Month
Jaw Joints & Allied Musculo-Skeletal Disorders Foundation, Inc.
http://www.tmjoints.org/
Lung Cancer Awareness Month
Lung Cancer Alliance
www.lungcanceralliance.org
National Alzheimer’s Disease Awareness Month
Alzheimer’s Association
www.alz.org
National Epilepsy Month
Epilepsy Foundation
www.epilepsyfoundation.org/
National Family Caregivers Month
National Family Caregivers Association
www.thefamilycaregiver.org
National Healthy Skin Month
American Academy of Dermatology
www.aad.org
National Hospice Palliative Care Month
National Hospice and Palliative Care Organization
www.nhpco.org
National Marrow Awareness Month
National Marrow Donor Program
http://www.marrow.org/
National Stomach Cancer Awareness Month
No Stomach For Cancer, Inc.
www.nostomachforcancer.org
Osteoporosis Month (Canada)
Osteoporosis Canada
http://www.osteoporosis.ca/
Pancreatic Cancer Awareness Month
Pancreatic Cancer Action Network
http://www.pancan.org/
Prematurity Awareness Month
March of Dimes
www.marchofdimes.com/
Pulmonary Hypertension Awareness Month
Pulmonary Hypertension Association
http://www.phassociation.org/
Scleroderma Awareness Week (UK) (November 3−9)
Raynauds & Scleroderma Association
http://www.raynauds.org.uk/
Mouth Cancer Awareness Week (UK) (November 11−17)
Mouth Cancer
www.mouthcancer.org
GERD Awareness Week (November 18−24)
International Foundation for Functional Gastrointestinal Disorders
http://www.iffgd.org/
World AIDS Day (December 1)
World AIDS Campaign
www.worldaidscampaign.org
Monday, October 17th, 2011
Halloween Trick-or-Treating Tips
Halloween is a fun day for children. They get to wear costumes, go through haunted houses, and, go trick-or-treating for candy. By the end of the night, children either have a bucket or pillowcase full of candy that they are itching to tear into or have already begun eating some on the way home.
Most parents realize that overloading on candy is not the best option for their children, but often feel trapped by the notion that Halloween revolves around delicious, sweet confections. Of course, adults are not immune to Halloween snacking either. These tips will help you prepare you and your child for a ghoulishly fun Halloween evening and week after, without the ghastly sugar highs and upset stomachs!
For your child
Do not make trick-or-treating the focus of the day
First, make costume design a part of the holiday. Rather than buying a costume out of a bag, spend the day or part of it brainstorming costumes with your child and then making it! Or if you do not have much time, have your child design an accessory for a prebought costume—Spiderman needs his webs!
After getting into the costume, initially choose an alternate event to trick-or-treating, such as going to a haunted houses, pumpkin picking/carving, and hayrides. Contact a local pumpkin patch or haunted house to see when they hold events. Children will have a ton of fun, especially while dressed in their favorite costume! Then if your kids still have some energy left, a little trick-or-treating provides a nice way to conclude your day.
Practice moderation
Once your kids or teens return home from trick-or-treating, allow them to choose a set amount of candy, three to five fun/mini-sized pieces for example. Let them pick which ones they want. Also, as silly as this sounds, unless your children offer you some candy, do not eat their candy! Then, allow them to select any two remaining pieces of candy every day until the stash is gone. Ask them which pieces they chose and why, so you learn which ones they prefer, or better yet, sit with them as they choose and watch their decision-making process. It may amaze you to learn about how much or little a child thinks about candy.
For other children and yourself
Choose better candy options or give a toy instead
If you choose to offer snacks to trick-or-treaters, choose options that provide at least a little nutritional value. Compared to most other candies, dark chocolates, such as Hershey’s® Dark Chocolate Kisses® or Special Dark Miniatures, have a bit less sugar, plus some fiber, protein, and antioxidants.
Mini packages of popcorn, baked chips, pretzels, or Fig Newtons® provide some nutrients from the corn, potato, grains, or figs. If you give candy, give the mini-sized pieces rather than the fun-sized ones, which usually are at least twice the size and calories. This allows children to choose multiple candies for the same number of calories.
Try to avoid giving any snacks that are pure sugar. Look at the nutrient label and if the only calories come from carbohydrates and sugar (no fat or protein), then it is a safe bet that it is all sugar. Another alternative to all of these snacks are mini packs of gum, which tend to have fewer calories and are enjoyable for almost any kid! For even less sugar and fewer calories, consider giving out sugar-free gum.
If you do not want to give out candy or gum, researchers have found that children 3−14 years of age were just as likely to choose a small toy instead of candy. Think about passing out bouncy balls or temporary Halloween tattoos instead of candy. Visit your local party favor or discount store for even more ideas.
Out of sight, out of mind
Get rid of leftover candy and chips that you did not hand out as soon as possible. Take the extras into work, donate them to a shelter, or throw them out. This way you and your children do not have devilishly unhealthy snack options staring you in the face. The sooner you return to normal habits, the sooner you can prepare for the next major holiday, Thanksgiving, which of course also revolves around food.
References and recommended readings
Schwartz MB, Chen EY, Brownell KD. Trick, treat, or toy: children are just as likely to choose toys as candy on Halloween. J Nutr Educ Behav. 2006;35:207-209.
Vinson JA, Proch J, Bose P, et al. Chocolate is a powerful ex vivo and in vivo antioxidant, an antiatherosclerotic agent in an animal model, and a significant contributor to antioxidants in the European and American diets. J Agric Food Chem [serial online]. 2006;54:8071-76.
Available at: http://europeanchocolatier.com/pdfs/Chocolate_is_Powerful_Antioxidant.pdf.
Accessed April 6, 2011.
Most parents realize that overloading on candy is not the best option for their children, but often feel trapped by the notion that Halloween revolves around delicious, sweet confections. Of course, adults are not immune to Halloween snacking either. These tips will help you prepare you and your child for a ghoulishly fun Halloween evening and week after, without the ghastly sugar highs and upset stomachs!
For your child
Do not make trick-or-treating the focus of the day
First, make costume design a part of the holiday. Rather than buying a costume out of a bag, spend the day or part of it brainstorming costumes with your child and then making it! Or if you do not have much time, have your child design an accessory for a prebought costume—Spiderman needs his webs!
After getting into the costume, initially choose an alternate event to trick-or-treating, such as going to a haunted houses, pumpkin picking/carving, and hayrides. Contact a local pumpkin patch or haunted house to see when they hold events. Children will have a ton of fun, especially while dressed in their favorite costume! Then if your kids still have some energy left, a little trick-or-treating provides a nice way to conclude your day.
Practice moderation
Once your kids or teens return home from trick-or-treating, allow them to choose a set amount of candy, three to five fun/mini-sized pieces for example. Let them pick which ones they want. Also, as silly as this sounds, unless your children offer you some candy, do not eat their candy! Then, allow them to select any two remaining pieces of candy every day until the stash is gone. Ask them which pieces they chose and why, so you learn which ones they prefer, or better yet, sit with them as they choose and watch their decision-making process. It may amaze you to learn about how much or little a child thinks about candy.
For other children and yourself
Choose better candy options or give a toy instead
If you choose to offer snacks to trick-or-treaters, choose options that provide at least a little nutritional value. Compared to most other candies, dark chocolates, such as Hershey’s® Dark Chocolate Kisses® or Special Dark Miniatures, have a bit less sugar, plus some fiber, protein, and antioxidants.
Mini packages of popcorn, baked chips, pretzels, or Fig Newtons® provide some nutrients from the corn, potato, grains, or figs. If you give candy, give the mini-sized pieces rather than the fun-sized ones, which usually are at least twice the size and calories. This allows children to choose multiple candies for the same number of calories.
Try to avoid giving any snacks that are pure sugar. Look at the nutrient label and if the only calories come from carbohydrates and sugar (no fat or protein), then it is a safe bet that it is all sugar. Another alternative to all of these snacks are mini packs of gum, which tend to have fewer calories and are enjoyable for almost any kid! For even less sugar and fewer calories, consider giving out sugar-free gum.
If you do not want to give out candy or gum, researchers have found that children 3−14 years of age were just as likely to choose a small toy instead of candy. Think about passing out bouncy balls or temporary Halloween tattoos instead of candy. Visit your local party favor or discount store for even more ideas.
Out of sight, out of mind
Get rid of leftover candy and chips that you did not hand out as soon as possible. Take the extras into work, donate them to a shelter, or throw them out. This way you and your children do not have devilishly unhealthy snack options staring you in the face. The sooner you return to normal habits, the sooner you can prepare for the next major holiday, Thanksgiving, which of course also revolves around food.
References and recommended readings
Schwartz MB, Chen EY, Brownell KD. Trick, treat, or toy: children are just as likely to choose toys as candy on Halloween. J Nutr Educ Behav. 2006;35:207-209.
Vinson JA, Proch J, Bose P, et al. Chocolate is a powerful ex vivo and in vivo antioxidant, an antiatherosclerotic agent in an animal model, and a significant contributor to antioxidants in the European and American diets. J Agric Food Chem [serial online]. 2006;54:8071-76.
Available at: http://europeanchocolatier.com/pdfs/Chocolate_is_Powerful_Antioxidant.pdf.
Accessed April 6, 2011.
Friday, October 7th, 2011
That Mom's A Genius!
This is a meal tip for busy mom's (and dad's- they sure get credit here) and caregivers, grandparents, even those who care for elderly. Let's face it, we return to getting messy with age. So, all you feeders out there listen up: You need a Bib Drying Rack and Pocket Bibs!
These simple items can turn a drudgery into luxury. Rinse and hang quickly after meals; grab from it's counter top storage easily; rotate four or five bibs so even two messy eaters always have a clean bib....it's genius!
I found one for my girls this week online and I'll tell you why I'm so excited about it. Nutritionally speaking, first time self feeders need to be allowed to be messy. Of course, that's not what they think they're doing (those intentional throws off the highchair come later and without training), but the initial learning to eat independently takes exploration and that is messy.
Recently, a mom friend and I admitted to each other some past restrictions during feeding our infants in order to prevent 'the mess!' We've all done it. Taken the time to sit close, bib on baby, highchair tray snug, washcloth in hand, offering only careful tiny bites so as not to allow even a dirty chin! And quick with the wet wipe or washcloth to save a clean sleeve. Although this is understandable when you're say, out to eat and on your last of six outfits you'd packed for the day, it isn't what's best for baby! Squishing their food between fingers is not just funny to an older sibling, it's brain training to the infant.
Infants and Toddlers are constantly developing their senses. Mealtime offers a very unique opportunity for multiple senses to be stimulated at once. Take for example the bright colored, different textured toys you can purchase which stimulate babies' sight,sense of touch, and hearing with the addition of a crinkly fabric or bell. A meal consisting of good nutrient variety for an infant (ie cooked beets, tofu squares, and toast or macaroni cheese and green beans) does the same- stimuli for sight and touch, but goes beyond a toy by adding practice for the sense of smell and taste! Another sensory related skill for youngsters often overlooked is an awareness of their bodies. If you've ever cleaned up after an early feeder you know they explored their sense of their own hands and face, probably even the top of their head and ears!
So let them be messy, but look at my favorite new website and get and gift a Bib Drying Rack from my new friend, Mommy Genius, Annie Pryor, PhD. You're little ones brain will thank you! www.mommygenius.com
These simple items can turn a drudgery into luxury. Rinse and hang quickly after meals; grab from it's counter top storage easily; rotate four or five bibs so even two messy eaters always have a clean bib....it's genius!
I found one for my girls this week online and I'll tell you why I'm so excited about it. Nutritionally speaking, first time self feeders need to be allowed to be messy. Of course, that's not what they think they're doing (those intentional throws off the highchair come later and without training), but the initial learning to eat independently takes exploration and that is messy.
Recently, a mom friend and I admitted to each other some past restrictions during feeding our infants in order to prevent 'the mess!' We've all done it. Taken the time to sit close, bib on baby, highchair tray snug, washcloth in hand, offering only careful tiny bites so as not to allow even a dirty chin! And quick with the wet wipe or washcloth to save a clean sleeve. Although this is understandable when you're say, out to eat and on your last of six outfits you'd packed for the day, it isn't what's best for baby! Squishing their food between fingers is not just funny to an older sibling, it's brain training to the infant.
Infants and Toddlers are constantly developing their senses. Mealtime offers a very unique opportunity for multiple senses to be stimulated at once. Take for example the bright colored, different textured toys you can purchase which stimulate babies' sight,sense of touch, and hearing with the addition of a crinkly fabric or bell. A meal consisting of good nutrient variety for an infant (ie cooked beets, tofu squares, and toast or macaroni cheese and green beans) does the same- stimuli for sight and touch, but goes beyond a toy by adding practice for the sense of smell and taste! Another sensory related skill for youngsters often overlooked is an awareness of their bodies. If you've ever cleaned up after an early feeder you know they explored their sense of their own hands and face, probably even the top of their head and ears!
So let them be messy, but look at my favorite new website and get and gift a Bib Drying Rack from my new friend, Mommy Genius, Annie Pryor, PhD. You're little ones brain will thank you! www.mommygenius.com
Tuesday, September 6th, 2011
Back To, Lunch Packing Ehrrr, School
If you're not excited about making it, guess who's not excited about eating it? Here's a great tool to simply build your confidence that what you're putting in packed lunches is in fact 'packed' with nutrition. You will also easily pick up some new ideas while choosing the items 'usual' for you and browsing other nutritious choices in the tool:
http://www.parenting.com/healthy-lunch-ideas-kids
Nutritionist Approved!!
Thanks to my friends at Little Gym for 'Tweeting' this site recently. The ideas work well whether you're the packer of a Kindergarten, High School, or Work lunch!
If more specific child or family meal ideas are needed make an appointment with a Dietitian today! info@nutritionsolutionsllc.com
http://www.parenting.com/healthy-lunch-ideas-kids
Nutritionist Approved!!
Thanks to my friends at Little Gym for 'Tweeting' this site recently. The ideas work well whether you're the packer of a Kindergarten, High School, or Work lunch!
If more specific child or family meal ideas are needed make an appointment with a Dietitian today! info@nutritionsolutionsllc.com
Tuesday, August 30th, 2011
Harvest Happiness
This week's tip is simply this: Don't let your garden's harvest go to waste! Whether it's carrots or cabbage that you grew too much of (and disappointment looms over a poor tomato crop) don't fret....eat up, share with neighbors and co-workers, donate to your local food bank, learn how to simply can or freeze vegetables for later use, but don't let it go to waste.
No puns on waistlines here; we're talking vegetables. They're the lowest calorie of all the food groups. Of course, your berry and fruit tree harvests and starchy vegetables like potatoes, corn, even peas and carrots should be consumed in limited portion sizes if you're watching your weight, have Diabetes or reason to be inactive. Cabbage, cucumber, and zuccinni though, for example, have 25 or fewer calories per serving....you could walk that off going to the mailbox!
Don't be afraid to try it a new way...throw zuccinni into the last five minutes of a simmering pan of marinara and organic chicken then spoon it over whole grain pasta. Or throw 1/4 inch rounds of zuccinni and summer squash into a metal collander with some sliced white onion rings, salt, pepper and a splash of olive oil and let your barbeque do the rest on medium high for 7 minutes. Enjoy the taste and the nutritional benefits this time of year has to offer!
No puns on waistlines here; we're talking vegetables. They're the lowest calorie of all the food groups. Of course, your berry and fruit tree harvests and starchy vegetables like potatoes, corn, even peas and carrots should be consumed in limited portion sizes if you're watching your weight, have Diabetes or reason to be inactive. Cabbage, cucumber, and zuccinni though, for example, have 25 or fewer calories per serving....you could walk that off going to the mailbox!
Don't be afraid to try it a new way...throw zuccinni into the last five minutes of a simmering pan of marinara and organic chicken then spoon it over whole grain pasta. Or throw 1/4 inch rounds of zuccinni and summer squash into a metal collander with some sliced white onion rings, salt, pepper and a splash of olive oil and let your barbeque do the rest on medium high for 7 minutes. Enjoy the taste and the nutritional benefits this time of year has to offer!
Tuesday, August 16th, 2011
5 Fuel Proof Things to Improve Energy!
Uhg, you say? How can I get through my To Do List feeling this way? Don't even try without first making some changes to improve your body's energy!
1. Start the day without caffeine. Stick with me here! Kick the caffeine habit and give your body time to return to it's non effected state. It's been proven: caffeinated beverages can interfere with getting a good night’s sleep even without you knowing it. Hormones produced during a good night's sleep help regulate weight and since energy levels improve when one is at a healthy weight, you can't go wrong. Withdrawl symptoms may be experienced such as headaches and irratability, but you will be on a road to better health and more energy once caffeine clears your system.
2. Eat carbohydrates and protein together. As nutrition experts we'll tell you foods aren't good or bad, but how you couple them together for a snack or meal can have a profound effect on how your body uses the energy. So a good choice would be apple and peanut butter or even cheese together because the apple (carbs) get used by your brain and muscle first for energy, then later calories from the peanut butter or cheese (protein) gets utilized by the body. Think of combination snacks for fueling your energy throughout the day. Let us help; Dietitians are your best source for individualized analysis of your current intake and for making changes to optimize your energy. Ask for an appointment here info@nutritionsolutionsllc.com
3. Move. Proven, even the lightest regular exercise improves mood and energy. Pick something and pencil it in for just 20 minutes today. Fine, five minutes today, ten tomorrow and twenty later in the week. Making it a habit will be more difficult than the actual exercise, so start light and you'll be more likely to keep at it without fatigueing. Afterall, more energy is the goal, not less.
4. This one is easy: Stay away from fad diets and pills that claim to increase energy! They can be costly, dangerous, even fatal (see our Nutrition In The News link Aug 9th, 2011).
5. Sleep. Easier said than done for some, but crucial for energy. Hormones produced during a good night's sleep help regulate appetite. Cravings that lead to eating too many carbohydrates may sabatoge your goal for better energy. See a specialist in sleep medicine to evaluate your sleep.
Start today........To Do List, prepare to be marked off!
Tuesday, August 9th, 2011
Cloudy With A Chance of Improving Health?
During August in the nutrition world our thoughts turn to Vitamin D because, in general, sun exposure is peaking. You've heard the news and it's not just a trend; Vitamin D's function in the body is more important than scientists ever thought. Vitamin D is a fat soluble vitamin important for keeping your bones and teeth strong and healthy, helping reduce inflammation, regulating the growth and activity of the cells in your body, and has been shown to help prevent numerous chronic diseases including type 2 diabetes, heart disease, high blood pressure, osteoporosis, breast cancer, colon cancer and ovarian cancer. So, before summer ends, get your levels up!
Your body has the unique ability to synthesize vitamin D in the skin with exposure to UV light. Exposing hands face and arms on a clear sunny day allows your body the opportunity for vitamin D synthesis. There are two types of ultraviolet (UV) lights that affect our skin – UVA and UVB. UVB rays are the type responsible for vitamin D synthesis.
Here in the Pacific Northwest and other areas above the 40 degree north latitude, vitamin D synthesis from the sun decreases significantly for the four months of winter and that decrease lingered this year well into summer increasing the need for sun exposure and/or vitamin D intake. Sun exposure should not be long enough that causes sunburns, obviously, as there is evidence this increases the risk of skin cancer and premature aging.
Tanning beds can use both UVA and UVB light but are primarily UVA. It is important to find out which type and/or proportion is offered from a tanning bed. Fifteen to 30 minutes in a tanning bed with primarily UVB is equivalent to spending a whole day in the sun.
Consider factors that decrease the rate of vitamin D your body can make: dark skin, age over 50, and use of sunscreen SPF 8+
Food sources or supplements are especially important when sun exposure is limited.
Food Sources of Vitamin D include salmon, cod, sardines, vitamin D fortified milk and orange juice, and shrimp.
Come visit a Dietitian to evaluate Vitamin D and other potential micronutrient deficiencies. We'll help you estimate dietary amounts consumed compared to suggested intake for your age and condition. Our summer may be cloudy, but the benefits are clear for vitamin D intake.
Your body has the unique ability to synthesize vitamin D in the skin with exposure to UV light. Exposing hands face and arms on a clear sunny day allows your body the opportunity for vitamin D synthesis. There are two types of ultraviolet (UV) lights that affect our skin – UVA and UVB. UVB rays are the type responsible for vitamin D synthesis.
Here in the Pacific Northwest and other areas above the 40 degree north latitude, vitamin D synthesis from the sun decreases significantly for the four months of winter and that decrease lingered this year well into summer increasing the need for sun exposure and/or vitamin D intake. Sun exposure should not be long enough that causes sunburns, obviously, as there is evidence this increases the risk of skin cancer and premature aging.
Tanning beds can use both UVA and UVB light but are primarily UVA. It is important to find out which type and/or proportion is offered from a tanning bed. Fifteen to 30 minutes in a tanning bed with primarily UVB is equivalent to spending a whole day in the sun.
Consider factors that decrease the rate of vitamin D your body can make: dark skin, age over 50, and use of sunscreen SPF 8+
Food sources or supplements are especially important when sun exposure is limited.
Food Sources of Vitamin D include salmon, cod, sardines, vitamin D fortified milk and orange juice, and shrimp.
Come visit a Dietitian to evaluate Vitamin D and other potential micronutrient deficiencies. We'll help you estimate dietary amounts consumed compared to suggested intake for your age and condition. Our summer may be cloudy, but the benefits are clear for vitamin D intake.
Tuesday, August 2nd, 2011
Sizzlin' Summer Reading
Ahhhh, the sun's out and nothing sounds better than a good summer read (before we have to start raking leaves!). We're compiling a list of our favorite nutrition related books and websites. Starting with this list for Infants and Toddlers which will help you start good habit and healthy food relationship dialogues with your little ones, we'll be placing them on our resources page. Check back periodically or email us with your favorite food related read at info@nutritionsolutionsllc.com with 'summer reading' in the subject field. If we add yours to the list you'll win a free Medgem Metabolic test ($120 value)!
Dietitian trusted Smart phone "Apps" to assist you in health goals are also listed on our Resources page. Happy Nutrition Reading!
Books For Children About Nutrition
Eating the Alphabet. Fruits &Vegetables from A to Z
By Lois Ehlert (ages 2-8)
This book is a fun way to introduce or review the alphabet while introducing a huge variety of highly nutritious foods. Color filled pages entice eyes young and old. The index at the back will teach beyond age 8 with additional fun facts about each lettered food.
What Food Is This?
by Rosmarie Hausherr (ages 4-8)
This book is a winner for children because of the beautiful photography and its riddles, such as “What food grows without seeing the sun?”
Dinosaurs Alive and Well! A Guide to Good Health
by Laurie Krasny Brown and Marc Brown (ages 4-8)
Humorous dinosaurs make learning about nutrition, sanitation, the importance of physical activity, and how to handle stress interesting for kids.
Good Enough to Eat
by Lizzy Rockwell (ages 3-11)
A kid’s guide to food and nutrition. Entertain with optional activities such as testing food for fat content. This book offers useful information about food groups and physical activity, even emphasizing the importance of consuming whole grains.
Blue’s Snack Party
by Sarah Landy and illustrated by Kevin Cardinali (ages 2-8)
This fun book details Blue and his friends preparing for a party. By lifting flaps on each page, a child can learn what ingredients are used to produce individual dishes. Solving Blue’s Clues throughout the book encourages children to guess what healthy snack Blue will take to the party.
Grandpa’s Garden Lunch
by Judith Caseley (baby-6)
Sarah and her grandfather work in his garden to grow and harvest vegetables, flowers, and herbs. After all of their hard work, Sarah and her grandparents enjoy a lunch prepared from the garden’s vegetables.
This Is the Way We Eat Our Lunch: A Book About Children Around the World
by Edith Baer and Steve Bjorkman (ages 2-8)
Children are introduced to different foods from around the world in this delightful rhyming book. The food facts, recipes, and map teach children about the foods that they and others eat and enjoy.
The Adventures of Tommy the Tomato
by Jay Holt (ages 5-10)
Tommy, who does not always have such a great diet before his big adventures, meets other foods that explain to Tommy why they are important to his health. For example, when Tommy has leg cramps in gym class, Barry the Banana recommends bananas for what else, potassium of course.
D.W. The Picky Eater
by Marc Brown (ages 4-8)
D.W. is a very picky eater, and her parents have finally had enough. When her grandmother is going to have a party at a fancy restaurant, D.W. asks to go and then surprises everyone by enjoying something with spinach in it! The illustrations are hilarious. Kids and parents will find comfort in knowing picky eaters are normal.
NUTRITION SOLUTIONS, Food Advice for Real Life! For an individualized discussion about your child's nutritional health come see us in Renton!
Dietitian trusted Smart phone "Apps" to assist you in health goals are also listed on our Resources page. Happy Nutrition Reading!
Books For Children About Nutrition
Eating the Alphabet. Fruits &Vegetables from A to Z
By Lois Ehlert (ages 2-8)
This book is a fun way to introduce or review the alphabet while introducing a huge variety of highly nutritious foods. Color filled pages entice eyes young and old. The index at the back will teach beyond age 8 with additional fun facts about each lettered food.
What Food Is This?
by Rosmarie Hausherr (ages 4-8)
This book is a winner for children because of the beautiful photography and its riddles, such as “What food grows without seeing the sun?”
Dinosaurs Alive and Well! A Guide to Good Health
by Laurie Krasny Brown and Marc Brown (ages 4-8)
Humorous dinosaurs make learning about nutrition, sanitation, the importance of physical activity, and how to handle stress interesting for kids.
Good Enough to Eat
by Lizzy Rockwell (ages 3-11)
A kid’s guide to food and nutrition. Entertain with optional activities such as testing food for fat content. This book offers useful information about food groups and physical activity, even emphasizing the importance of consuming whole grains.
Blue’s Snack Party
by Sarah Landy and illustrated by Kevin Cardinali (ages 2-8)
This fun book details Blue and his friends preparing for a party. By lifting flaps on each page, a child can learn what ingredients are used to produce individual dishes. Solving Blue’s Clues throughout the book encourages children to guess what healthy snack Blue will take to the party.
Grandpa’s Garden Lunch
by Judith Caseley (baby-6)
Sarah and her grandfather work in his garden to grow and harvest vegetables, flowers, and herbs. After all of their hard work, Sarah and her grandparents enjoy a lunch prepared from the garden’s vegetables.
This Is the Way We Eat Our Lunch: A Book About Children Around the World
by Edith Baer and Steve Bjorkman (ages 2-8)
Children are introduced to different foods from around the world in this delightful rhyming book. The food facts, recipes, and map teach children about the foods that they and others eat and enjoy.
The Adventures of Tommy the Tomato
by Jay Holt (ages 5-10)
Tommy, who does not always have such a great diet before his big adventures, meets other foods that explain to Tommy why they are important to his health. For example, when Tommy has leg cramps in gym class, Barry the Banana recommends bananas for what else, potassium of course.
D.W. The Picky Eater
by Marc Brown (ages 4-8)
D.W. is a very picky eater, and her parents have finally had enough. When her grandmother is going to have a party at a fancy restaurant, D.W. asks to go and then surprises everyone by enjoying something with spinach in it! The illustrations are hilarious. Kids and parents will find comfort in knowing picky eaters are normal.
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