Many people I meet put food into one of two categories: good or bad. Like a small child who has to go to timeout, they wag their finger and get this look of disgust on their face while watching you pick up yet another piece of soft, fresh cinnamon swirl bread. Their eyes stare with intense focus and, without even a word uttered, you can sense just how disturbed they are. ''
As I walked through the large exhibit hall at the Institute of Food Technologists annual conference in Chicago this past weekend, it dawned on me just how much food scientists, companies, researchers and processors are doing to provide us with a diverse, tasty food supply that meets our nutrition and health needs. The exhibit hall was packed with companies that produce plant sterols (to lower cholesterol), unique types of fiber, amino acids, vegetarian sources of protein, omega 3s, gluten free flours, sugar substitutes and a variety of other functional ingredients to enhance health. These people can make a delicious high fiber pizza that packs a nutrition punch, caffeinated chewing gum for our country's military to "stay alive if you stay alert", and great tasting electrolyte replacement beverages. Indeed, we are very lucky consumers to have so many options to meet a variety of health needs and personal tastes.
And, while the "good food, bad food" mentality will persevere, I'll leave you with this: you can choose just about any food you want in American and for the most part, find it quickly and easily. Sure, we may be a fast food nation and one with a ton of convenience foods but, this should make choosing wise choices that much easier.
Monday, July 19, 2010
Wednesday, July 7, 2010
How to Lose Weight Quickly for an Event
First, let me say I’m not a fan of rapid weight loss. Why? Because I’ve seen way too many people lose weight and gain weight in a pattern that repeats itself more than a politician makes promises he can’t keep. They go on some version of a grapefruit, hot lemon water diet, lose pounds, go to an event, eat everything in sight and gain the weight back plus a few for the road. Then they get frustrated with dieting, throw the towel in and gain more weight, then go on another quick weight loss diet….. ah, well, you get the drift.
And though I’m not a fan of taking off pounds quickly, I get this question so often that I figured it was time to tell the world how to lose weight quickly and safely for an event. So, here are my rules of the road (in no particular order):
• Don’t believe the hype. Celery doesn’t have negative calories and hot lemon water or dousing your food with pepper isn’t going to speed your metabolism. Sure, you can drink hot lemon water or diluted cranberry juice but the only effect you’ll notice is frequent urination and possibly a placebo effect.
• Keep a food journal. Doing so will keep you accountable. Be sure to write down every BLT (bite, lick and taste).
• Lower your sodium intake. Sodium makes you retain water. Yes, we do need some sodium but I don’t recommend cutting it during exercise. Instead, cut down on sodium throughout the day when you are not active.
• Eat 300-400 calorie meals evenly spaced throughout the day.
• Make ½ of your plate vegetables or a mix of vegetables + fruit (do not consume large amounts of fruit at one time).
• Add protein to every meal.
• Add a portion of whole grain carbohydrates (1/4 of your plate) to your meals if desired.
• Cut out added sugars.
• Cut out all alcohol.
• Exercise!
Don’t stay on a low calorie and/or restrictive diet for a long time or you may end up with several nutrient deficiencies. Or, you might just end up grouchy. Neither one is very good.
What about quick weight loss pills and services? Steer clear of the pills/supplements (oftentimes they combine diuretics with laxatives). Diuretics alone are generally safe if used as directed. However, they can lower your blood sodium (called hyponatremia; this can be very harmful for the body) and cause a drop in blood pressure so, use with caution. As for the body wraps etc., I don’t know anything about these and, until something has research to back it’s use or I’ve tried it myself and noticed a difference, I just can’t recommend it. If you are going to give a body wrap a try, opt for one with a guarantee.
If worse comes to worse and you don’t fit into your favorite dress or suit, look at this as an opportunity to buy a snazzy new outfit that will make you look more in style and hide that extra 5 lbs at the same time.
And though I’m not a fan of taking off pounds quickly, I get this question so often that I figured it was time to tell the world how to lose weight quickly and safely for an event. So, here are my rules of the road (in no particular order):
• Don’t believe the hype. Celery doesn’t have negative calories and hot lemon water or dousing your food with pepper isn’t going to speed your metabolism. Sure, you can drink hot lemon water or diluted cranberry juice but the only effect you’ll notice is frequent urination and possibly a placebo effect.
• Keep a food journal. Doing so will keep you accountable. Be sure to write down every BLT (bite, lick and taste).
• Lower your sodium intake. Sodium makes you retain water. Yes, we do need some sodium but I don’t recommend cutting it during exercise. Instead, cut down on sodium throughout the day when you are not active.
• Eat 300-400 calorie meals evenly spaced throughout the day.
• Make ½ of your plate vegetables or a mix of vegetables + fruit (do not consume large amounts of fruit at one time).
• Add protein to every meal.
• Add a portion of whole grain carbohydrates (1/4 of your plate) to your meals if desired.
• Cut out added sugars.
• Cut out all alcohol.
• Exercise!
Don’t stay on a low calorie and/or restrictive diet for a long time or you may end up with several nutrient deficiencies. Or, you might just end up grouchy. Neither one is very good.
What about quick weight loss pills and services? Steer clear of the pills/supplements (oftentimes they combine diuretics with laxatives). Diuretics alone are generally safe if used as directed. However, they can lower your blood sodium (called hyponatremia; this can be very harmful for the body) and cause a drop in blood pressure so, use with caution. As for the body wraps etc., I don’t know anything about these and, until something has research to back it’s use or I’ve tried it myself and noticed a difference, I just can’t recommend it. If you are going to give a body wrap a try, opt for one with a guarantee.
If worse comes to worse and you don’t fit into your favorite dress or suit, look at this as an opportunity to buy a snazzy new outfit that will make you look more in style and hide that extra 5 lbs at the same time.
Monday, July 5, 2010
Low Calorie Diet Concerns
Low calorie diets have their place – they can help morbidly obese persons shed weight rapidly thereby modifying their disease risk factors and enhancing their quality of life. But, for the person who needs to lose 20 lbs or so, low calorie diets are not my favorite option unless they use them for a short period of time (2 weeks or so) or alternate low calorie days with higher calorie days (this takes diligence and commitment).
Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.
Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.
And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:
- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal
If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).
Why the distain for very low or low calorie diets? According to research out of Baylor University, conducted on Curves participants, a low calorie diet can quickly drop metabolism which means you are burning fewer calories at rest (in this particular study, they put women on a 1,200 calorie diet for 2 weeks). And that counteracts exactly what you are trying to do.
Secondly, low calorie diets can make you feel fatigued (especially if you aren’t eating the right foods). And when you are lethargic, all you want to do is sit on the couch – not exactly a good prescription for weight loss.
And lastly, low calorie diets often make it tough to get all the nutrients we need everyday. You have no calories to spare when you aren’t eating much, which means every single food must be packed with nutrition value. And, even then, you won’t meet your nutrient needs making a multivitamin and possibly supplemental vitamins or minerals (in addition to the multivitamin), very important. Some of the most obvious nutrient deficiencies and the foods you must eat to obtain enough of each nutrient include:
- Omega 3s ~ fatty fish
- Vitamin D ~ salmon, mackerel, fortified milk, some yogurts, some mushrooms, sunlight
- Calcium ~ dairy
- Iron ~ red meat, dark turkey meat, chicken
- Magnesium ~ halibut, mixed nuts, cereal
If you want to try a low calorie diet, do so only under the care of a Registered Dietitian and/or a physician who specializes in bariatrics (few physicians are versed on diet and nutrition but bariatrics is the study of obesity).
Monday, June 21, 2010
Micronutrient Smackdown: The Best Time to Take Your Vitamins and Minerals
When I meet with people for nutrition coaching, I always ask about their medicine and supplement intake in addition to what they are eating. Why? Because I can quickly spot gaps in their diet and want to be sure they are filling those gaps with supplements. Especially if they don't plan on adding food sources of the missing nutrients in the near future. And, I want to be certain they are taking their supplements the right way because many people were never told by their physician (or the supplement bottle doesn’t mention this) how to take a particular mineral.
You see, like sorority girls, minerals are finicky. There are many forms for each one (calcium carbonate, calcium citrate, calcium phosphate for example) and some just don’t like each other (calcium interferes with iron absorption) or certain medications (calcium decreases the absorption of some antibiotics) and others have formed a team and help one another (magnesium and calcium for example). So, how do you know what to take when? Here’s a quick rundown of some of the common ones people need and how to take them:
Multivitamin – take with food and preferably food with a little fat (to enhance the absorption of fat soluble vitamins you need fat in your gut).
Calcium – take up to 600 mg at a time. If your physician told you to take 1,200 total mg/day, take them in two separate doses of 600 mg, spaced apart. Your body only absorbs up to 500-600 mg at a time.
Calcium carbonate – take with food to enhance absorption.
Calcium citrate can be taken at any time of the day.
Magnesium – no single pill multivitamin contains 100% of your magnesium needs per day (it is a very big mineral) and according to population based data, many people don’t consume enough magnesium through their food intake. Diuretics and antibiotics can contribute to magnesium depletion. Magnesium can decrease the absorption of tetracycline (an antibiotic); so take it at a different time of the day. Many antacids and laxatives contain magnesium –be careful consuming these due to the potential for elevated blood magnesium levels. Enteric coating of magnesium supplements can decrease their absorption.
Iron – there are two types of supplements.
Non-heme iron is the most popular (all over the counter kinds of iron unless it says it contains heme iron) and should be taken with vitamin C rich foods, a heme iron source (meat) and not taken close in proximity to calcium containing foods or supplements. In addition, it’s best not to take this with leafy greens or bread as each has compounds that decrease the absorption of non-heme iron.
Heme iron – easy, take anytime of the day. You don’t need to worry about what you take it with or without.
Zinc – taking an iron supplement with large quantities of iron may decrease zinc absorption. According to NIH, taking iron between meals will help (see note above about iron). High intakes of iron can impair absorption of copper.
Potassium – found in very minor amounts in multivitamins. Don’t take extra potassium unless your physician tells you to do so. Having too much or too little potassium can be very serious.
Given that so minerals are picky and like to be treated a certain way, you are probably wondering why you should even bother taking a multivitamin mineral supplement. However, I do believe in multis and take one myself and I supplement with minerals as needed. After all, I try to eat a wide variety of foods but, I realize that there are probably vitamins and minerals I am missing out on.
You see, like sorority girls, minerals are finicky. There are many forms for each one (calcium carbonate, calcium citrate, calcium phosphate for example) and some just don’t like each other (calcium interferes with iron absorption) or certain medications (calcium decreases the absorption of some antibiotics) and others have formed a team and help one another (magnesium and calcium for example). So, how do you know what to take when? Here’s a quick rundown of some of the common ones people need and how to take them:
Multivitamin – take with food and preferably food with a little fat (to enhance the absorption of fat soluble vitamins you need fat in your gut).
Calcium – take up to 600 mg at a time. If your physician told you to take 1,200 total mg/day, take them in two separate doses of 600 mg, spaced apart. Your body only absorbs up to 500-600 mg at a time.
Calcium carbonate – take with food to enhance absorption.
Calcium citrate can be taken at any time of the day.
Magnesium – no single pill multivitamin contains 100% of your magnesium needs per day (it is a very big mineral) and according to population based data, many people don’t consume enough magnesium through their food intake. Diuretics and antibiotics can contribute to magnesium depletion. Magnesium can decrease the absorption of tetracycline (an antibiotic); so take it at a different time of the day. Many antacids and laxatives contain magnesium –be careful consuming these due to the potential for elevated blood magnesium levels. Enteric coating of magnesium supplements can decrease their absorption.
Iron – there are two types of supplements.
Non-heme iron is the most popular (all over the counter kinds of iron unless it says it contains heme iron) and should be taken with vitamin C rich foods, a heme iron source (meat) and not taken close in proximity to calcium containing foods or supplements. In addition, it’s best not to take this with leafy greens or bread as each has compounds that decrease the absorption of non-heme iron.
Heme iron – easy, take anytime of the day. You don’t need to worry about what you take it with or without.
Zinc – taking an iron supplement with large quantities of iron may decrease zinc absorption. According to NIH, taking iron between meals will help (see note above about iron). High intakes of iron can impair absorption of copper.
Potassium – found in very minor amounts in multivitamins. Don’t take extra potassium unless your physician tells you to do so. Having too much or too little potassium can be very serious.
Given that so minerals are picky and like to be treated a certain way, you are probably wondering why you should even bother taking a multivitamin mineral supplement. However, I do believe in multis and take one myself and I supplement with minerals as needed. After all, I try to eat a wide variety of foods but, I realize that there are probably vitamins and minerals I am missing out on.
Tuesday, June 15, 2010
Nutrition Confessions from a Dietitian
After writing my post the other day, I feel like I have a few nutrition confessions to make. These have weighed on me for some time because people have this perceived notion of dietitians even though we all have different specialties, different food likes and dislikes and very different food habits. So, here goes....my nutrition confessions revealed....
1) I'm a little afraid to try new foods. I am convinced this is a genetic trait as my mom still tells stories about how, at age 4, I picked bacon apart because I hated the "white stuff" and when I was a little older I sat at the table for hours because I wasn't about to put one single pea in my mouth. I've gotten better as an adult but even then, I struggle with the noted sliminess of oysters and mystery food like Cajun Boudin.
2) I don't like red meat. It was my freshman year of college and I had hit a record for fast food joints and all-you-can-eat buffets while on road trips with my college soccer and softball teams. One day after a particularly bad road trip where I didn't play and we lost, I decided, in a rather defiant mood, that I was done with red meat. That McDonald's hamburger was my last. I never liked the taste of red meat, the smell of steak reminds me of an ex-boyfriend whose table manners are trumped by 3 year olds and, I can find my protein, iron, zinc, creatine and B vitamins elsewhere.
3) I am not a foodie. *Gasp* I know, I've heard it before. I'm not totally sure what a foodie is but I imagine it to be the person who thinks about food throughout the day, reads cookbooks for entertainment and can't wait for their next gourmet meal. And, that isn't me. I am, however, fascinated with food as medicine and how food can fuel better performance, mentally and physically. And, I do enjoy the taste of various dishes. But, if you take me to a foreign country, you are more likely to find me wandering around taking in the sights then sitting at a restaurant for hours.
And, despite not being a foodie, I can cook just about anything (and will even cook red meat) and I'm one heck of a baker (or at least I like to think so) because my mom taught all of us how to cook when we were young and by 11 I had free range of the kitchen. Like a chemist in action I'd mix together ingredients, pop them in the oven and wait eagerly for my parents approval of my concoction. As a young teenager I made cinnamon swirl bread from scratch, multi-layered cakes, and infamous fat free muffins that had the consistency of a doorstop. And apparently, I passed my creativity on to my 5 year old niece who helped herself to the cabinets last night and found a strawberry cereal bar which she topped with cake icing and sprinkles. Absolutely brilliant! That's one I never thought of as a child but I see a future baker in the making....
4) I don't care what people eat. Okay, I care if you are a client or family member. But, unlike a dietitian friend of mine who slapped my wrist when I reached for dessert or my uncle who flipped out when I salted my food in front of him, I'm not going to shame you, comment or even pay attention. Eat whatever you'd like. Just don't make silly comments like "oh this is going straight to my hips" or (as overheard in a restaurant) "I really want your corn muffins but I'm trying to avoid carbohydrates, but they are really good, but..." or "I'm eating salad for a week straight after today". Please, for the sake of the people you are dining with, leave your shame and guilt behind and enjoy what you are eating.
So there you have it, I've confessed all of my dietitian sins. I'll cook or bake whatever you'd like but might not try a dish you made (don't be offended) and don't expect me to pay attention or comment on what you are eating. I'm off duty when I'm dining out :)
Sunday, June 13, 2010
A Few Nutrient Packed Foods You Should Add to Your Diet
Whenever I see lists of foods you "should" eat, I typically cringe. Why? Because I think it is absolutely ridiculous to single out the "Top 10 Foods You Should Eat" (no doubt after I say this some editor is going to ask me to write such a list). Who says blueberries are nutritiously superior to blackberries? Or that spinach contains more antioxidants than my favorite leafy green, arugula. What criteria are these lists based on and what if I don't like the food on there? (FYI: you'd have to pay me to eat spinach unless it is finely chopped and sprinkled on top of pizza so I can't taste it).
Despite my disgust in the "Foods You Should Eat Daily" lists, there are a few nutrition powerhouses that cross my mind as "maybes" as in "maybe one day I'll get up the gusto to try that food." These include liver, oysters and sardines. So when I saw this list on Dr. Oz's website (add clams in there), I felt a bit of shame and guilt for my wuss-like fear of trying new food.
So why are these 3 foods on my mind? All are loaded with iron (which is especially great for non-meat eaters). In fact, as Dr. Oz points out a serving of chicken liver contains 70% of your iron needs for the day and it contains heme iron (the kind your body absorbs more of). Different types of liver contain varying amounts of iron, pork liver contains more than twice the amount found in chicken liver. Liver is also a natural source of vitamin D (which is not found in many foods), packed with vitamin A, B vitamins, copper (very hard to find in food and some trace minerals.
Oysters remind me of one of my basic nutrition classes in college. We had to create one day's worth of food that contained 100% of the daily value of everything we needed. Then we had to do the same thing but we had 3 days to meet that 100% value. That one exercise made me realize that by my estimates, 99.99% of the population does not get what they need from food alone (unless maybe they are loading up on vitamin and mineral fortified foods and beverages). The nutrient hardest to get: copper. So, I added oysters to my mock diet and came out with a winning nutrition plan that I bet no one would ever eat. But, nevertheless, oysters are rich in iron, vitamin A, vitamin D, a few B vitamins, copper, magnesium, calcium, zinc, manganese and phosphorus. One day I swear I'm going to try one of those slimy little creatures.
And last but not least are an Italian favorite, sardines. Sardines are rich in omega 3 fats, vitamin D, a few B vitamins, iron, phosphorus and the trace mineral, selenium.
While all of these "Top 10" type lists contain no-brainer fruits and vegetables, it's also a wise idea to take a look at a variety of types of protein. If your mainstay is chicken, try chicken livers (I did eat my share of these as a kid), oysters and sardines. I promise I too will try oysters and sardines as soon as I get to a good seafood restaurant! Or, I may try a family favorite - sardines on pizza because, after all, if I can eat spinach on pizza, I'm sure I can try sardines!
Friday, June 4, 2010
Blood Tests for Iron Deficiency Anemia
Iron deficiency anemia is a little confusing. Hemoglobin and hematocrit are the two most common tests for this kind of anemia but they really don't tell the full picture. Instead, a full iron panel can tell your physician more about what is going on in your body. Here's a look at what a full iron panel tests for:
Hemoglobin (Hgb) – is a protein in red blood cells that carries oxygen to your body’s tissues and carbon dioxide from your tissues to your lungs. Low levels of hemoglobin indicate that the body has a reduced capacity to carry oxygen throughout the body.
Hematocrit (HCT; or PCV, packed cell volume) – this measures the percentage of red blood cells in the blood. So for instance, if your HCT is 40%, this means that 40% of your blood volume is composed of red blood cells.
Red Blood Cell Count (RBC) – bed blood cells are your oxygen carrying cells. A low RBC signals anemia.
Transferrin – a transport protein that carries iron. If a person is iron deficient, transferrin levels will be high.
Serum Iron – measures the quantity of iron in the blood that is bound to transferring. Serum iron levels are low if you are deficient in iron.
TIBC (Total Iron Binding Capacity) – measures your body’s ability to transport iron. If a person is iron deficient, their TIBC will be high.
Ferritin – measures your iron stores in the body. When your blood levels of iron drop, your body can pull iron from your ferritin. Lower levels of ferritin signal iron deficiency.
Hemoglobin (Hgb) – is a protein in red blood cells that carries oxygen to your body’s tissues and carbon dioxide from your tissues to your lungs. Low levels of hemoglobin indicate that the body has a reduced capacity to carry oxygen throughout the body.
Hematocrit (HCT; or PCV, packed cell volume) – this measures the percentage of red blood cells in the blood. So for instance, if your HCT is 40%, this means that 40% of your blood volume is composed of red blood cells.
Red Blood Cell Count (RBC) – bed blood cells are your oxygen carrying cells. A low RBC signals anemia.
Transferrin – a transport protein that carries iron. If a person is iron deficient, transferrin levels will be high.
Serum Iron – measures the quantity of iron in the blood that is bound to transferring. Serum iron levels are low if you are deficient in iron.
TIBC (Total Iron Binding Capacity) – measures your body’s ability to transport iron. If a person is iron deficient, their TIBC will be high.
Ferritin – measures your iron stores in the body. When your blood levels of iron drop, your body can pull iron from your ferritin. Lower levels of ferritin signal iron deficiency.
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