Healthwise
By Anjana Agarwal Successful Aging Surveys suggest that about 90 percent of older adults want to live independently and in their own residence for as long as possible. The key to successful aging are disease prevention, maintaining healthy weight, management of any existing medical condition, and maintaining good cognitive and physical functions. Diet: Eating a Mediterranean or vegetarian diet low in cholesterol, saturated fat and sodium is associated with lower incidence of dementia. A healthy diet should include plenty of vegetables, fruits, whole grains, lentils and legumes. Get healthy fats from olive oil, canola oil, safflower oil, nuts and avocado. Limit the intake of sugar-sweetened foods, beverages and fried foods. If you drink alcohol, consume it in moderation. Physical Activity: Maintain healthy weight. Shed pounds successfully eating healthy, using portion control and getting help from a registered dietitian to plan your meals. Physical activity is an important part of healthy aging, it maintains or increases muscle mass and strength, protects against heart disease, improves medical conditions like high blood pressure and diabetes. Perhaps most important, regular activity helps you maintain mobility; limited mobility makes it much more challenging to live independently. To preserve mobility walking for 30 minutes several times a week is the best exercise. It will also help to do some resistance exercises with stretch bands or light weights (consult your physician before embarking on a physical exercise regimen). If you’re interested in exercise classes, check with your local YMCA, fitness center or consult a physical therapist who can guide you to the right exercise routine to fit your needs. Being underweight can also be harmful; add healthy fats, nuts and dairy foods to your diet. Malnutrition and vitamin deficiencies can decrease your ability to fight disease processes and infections. Disease Prevention: Take action to prevent health problems that can hinder your ability to live on your own. Stop smoking, maintain healthy weight and keep your blood pressure under control. Keep glucose under control if you are diabetic. Medical Treatment: If you have a chronic medical condition, it is critical to manage it. Take all the medications as prescribed, and if you experience problematic side effects, contact your doctor to discuss possible alternatives. Have regular checkups, and attend all the scheduled medical appointments. Stimulate Your Brain: Any activity that requires problem solving skills will help. Word and number puzzles, chess, playing cards, board games, reading, playing musical instrument, and going to a museum all would work. Depression: Get professional help if you need it. Depressions can bring sadness, change in appetite and sleep pattern along with lack of interest in activities you used to enjoy. Get Enough Sleep: Many people have difficulty falling or staying asleep as they get older. Avoid drinking caffeinated beverages in the evening. Follow a routine to go to bed at certain time. If you have problem sleeping, discuss this with your doctor. A warm glass of warm milk before bedtime also helps. Interact On Regular Basis: Don’t allow yourself to become socially isolated. Volunteer at temple or church, at libraries, hospitals and at your grandchildren’s schools. Use Tools To Compensate Decline: Develop skills that aid memory – write things down, make lists, take paper and pen to the doctor’s office, take notes, use cane walker and many other tools that are available to help in your daily routine to make you independent. Get Help: Be realistic about how age-related changes can affect you, do not hesitate to ask or accept help. You want to stay independent, but you also need to acknowledge when support is needed. There are many resources available: family, friends, neighbors and other options are being developed to help older adults in maintaining their independence. Teach your children and grandchildren to respect and help parents, grandparents, friends and neighbors. For individual nutrition counseling consult a registered dietitian. Many insurance companies now pay for the consults. Vegetables: Powerful Prostate Cancer Fighters Mediterranean Diet HCG (Human Chorionic Gonadotropin) Weight Loss Diet The Many Varieties of Milk Goodbye food pyramid, welcome My Plate Sunshine Vitamin D – How Much Do You Need? Do babies need extra water? Sugar Alcohols: Are they really alcohols? Latest Dietary Guidelines to Everyday Eating How much sugar is too much? Excess sugar intake has been linked to the growing obesity epidemic and related illnesses. But how much sugar is too much? Here are some guidelines. “Good” vs. “bad” sugars? A sugar tally Beverages (8 oz) Food See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults. PMS - What May Help High Triglycerides Levels – treatment If you have high cholesterol, there are clear steps you should take to lower it. But what should you do if your triglycerides are also elevated? Assembled by the liver, triglycerides are a type of fat that circulates in the blood. They are also found in the fats we eat, and blood levels rise temporarily after meals. A desirable blood level, measured after fasting, is below 150 mg/dl (milligrams per deciliter of blood). Many experts think this cutoff should be 100. A level between 150 and 200 is defined as borderline-high; 200 to 500 is high; above 500 is considered very high. Along with cholesterol, triglycerides tend to rise as people get older (and heavier); women, especially after menopause, tend to have higher levels than men. What it takes to lower them: If your triglycerides are high, your doctor should screen and treat you for any medical conditions that could be contributing. The good news is that triglycerides are relatively easy to lower. Your doctor may advise one or more of the following: * Lifestyle changes include losing weight if you’re overweight and limiting alcohol. Frequent moderate exercise helps with weight loss and may also have a modest effect on triglycerides. * Dietary changes include cutting down on sugars and other refined carbohydrates, and eating less saturated and Trans Fats. The same foods that boost blood sugar most (such as sugars and some starchy foods) also boost triglycerides. You don’t need to go on a low-carb diet, but you should eat more “good” carbs, including those in whole grains, beans, and vegetables. Eating more unsaturated fats (in fish, nuts, seeds, and vegetable oils) may also help. * Fish oil, consisting of the omega-3 fatty acids EPA and DHA, lowers triglycerides, at the recommended dose of 2 to 4 grams of EPA/DHA a day. Lovaza is a prescription high-dose fish oil supplement. Don’t take over-the-counter fish oil supplements without talking to your doctor or registered dietitian first. * Some drugs your doctor can prescribe that lower the triglycerides. Niacin, a family of B-complex vitamin at high drug-like doses (up to 3 grams daily), lowers triglycerides, too. Bottom line: If your triglyceride level is high, dietary and lifestyle changes are usually the first steps to take. But if these are not sufficient, or if your level is very high, you will need medical Treatment. Facts About Plums and Prunes Nutrients Your Child May Be Missing Soy: How to Add More to Your Diet Coconut Oil: A Look at the Facts How Do I Know if My Child Is Eating a Healthful Diet? Parents and caregivers often wonder if their child is getting everything he or she needs to optimize growth and development. Children may seem like they are “not eating anything,” “eating only junk food,” and “eating the same things every day.” Though children are resilient and are probably eating better than it appears, it can make caring for your child less stressful if you know what to look for in determining if your child is eating a healthful (enough) diet. A child is eating a healthful diet if he/she consumes: Your child should not use food to deal with emotions. The following are common concerns and suggested solutions to feeding concerns: My child does not get enough protein. Alcohol and Nutrition Hemp is the New Flax Food Truths: Setting the record straight Understanding food allergies and food intolerances If you have had an unpleasant reaction to something you ate – a queasy stomach, itchy skin, diarrhea, gas, or bloating - you may wonder if you’re allergic to a certain food. These reactions, however, may not necessarily be caused by a true allergic reaction. Although estimates vary, food allergies affect only about 2 - 4 percent of adults and 6 - 8 percent of children. In reality, food intolerances are much more common. Food Intolerance Food Allergy Diagnosis and Treatment If you don’t show an immune system response, your reaction is likely caused by intolerance. For a food allergy, treatment involves strict avoidance of the allergy-causing food. With food intolerance, you can often eat the food, only in smaller amounts with other foods. Consult a registered dietitian for help in planning a healthy diet while avoiding certain foods known to cause reactions. Top 8 allergy-causing foods: New exercise Guidelines: Don’t Just Sit There, Do Something! When people with celiac disease eat gluten - a protein of wheat, rye, barley, and sometimes oats - their immune system response damages the lining of the small intestine. Damaged areas can’t absorb nutrients properly, which leads to an array of problems. Symptoms vary from chronic diarrhea, gas and bloating to depression, weight loss, joint pain, infertility, headaches, and fatigue. In children, symptoms may also include irritability, unexplained anemia, delayed growth, or behavior changes. Diagnosing. A link between diabetes and celiac disease, both autoimmune disorders, has been recognized for some time. People with Type 1 diabetes have a greater risk for developing celiac disease, typically about one in 20. (In the general population, including people with Type 2 diabetes, the rate may be as high as one in 133.) In most cases, diabetes is diagnosed first. Developing one disease increases the risk of developing the other, so it’s becoming standard procedure for people with Type 1 diabetes to be screened for celiac disease. Initial screening, via a simple blood test, should be done within one to two years of a diabetes diagnosis. A small-intestine biopsy may be done to confirm the diagnosis. Periodic follow-up screening is advised every few years for people at risk; testing normal does not rule out later development of the disease. Treating with diet. The only treatment for celiac disease is lifetime avoidance of all gluten-containing foods. This includes breads, baked products, pastas and cereals made with wheat, rye, barley, and oats. People with celiac disease must read labels avidly to avoid all gluten-containing foods. Many other foods – luncheon meats, prepared soups, condiments, and sauces, for example – may contain “hidden” gluten in the form of fillers, stabilizers, and other ingredients. Faithfully following a gluten-free diet stops celiac disease symptoms, prevents further damage, and enables the small intestine to heal. Combining a gluten-free diet with the diet imposed by diabetes may seem daunting, but the effects on overall health and well-being are substantial. A registered dietitian can provide resources and education on how to follow this complex diet. A word of advice. If you think you may have celiac disease, talk to your doctor to be screened before trying a gluten-free diet. Self-diagnosis and self-treatment with a gluten-free diet may yield inaccurate blood test results. Going Gluten-Free* Grains and starches allowed on a gluten-free diet: Amaranth, arrowroot, beans/legumes, buckwheat, corn, millet, montina, nut flours, pea flour, potato and potato flour, sweet potato, quinoa, rice, rice bran, rice flour, sorghum, soy, tapioca, teff. Breads and pastas made from rice or nonglutinous grains. *This is only a partial listing. Seek additional advice from registered dietitian or from celiac organizations. Health facts and fiction Low-fat, low-carb and high-protein diets produce similar results: It’s simply a matter of calories, according to a large study recently published in the New England Journal of Medicine. More than 800 overweight or obese people were assigned to diets with various proportions of fat, carbs, and protein designed to cut 750 calories a day. They were also instructed to exercise for at least 90 minutes a week. After six months, all groups lost an average of 13 pounds; after two years all groups still kept off about seven pounds. That’s a good result compared to other long-term studies, and was probably due in part to the frequent counseling sessions the dieters were offered. Exercise reduces the risk of colon cancer and probably breast cancer: New research confirms this. The best evidence of benefit concerns colon cancer and a recent analysis in the British Journal of Cancer combined the results of 52 studies and found that physical activity reduces the risk by 24 percent on average. The evidence concerning breast cancer has been promising, though less consistent. But a recent German study of nearly 10,000 women concluded that physical activity could indeed help protect against breast cancer, especially for women over 50. Limiting alcohol may lower your risk of allergies: A recent Danish study of nearly 6,000 women found a link between alcohol and allergic rhinitis, a disorder characterized by itchy eyes, sneezing, and congestion, which occurs in all seasons. Women who averaged a drink or two a day were about 20 percent more likely to develop allergies than those who drank little or no alcohol; heavier drinkers, 78 percent more likely. Do citrus fruits help reduce kidney stones? There’s some evidence that orange juice and lemonade may reduce the risk of certain kinds of stones (calcium stones) by boosting citrate levels in the urine. However, grapefruit juice may, according to preliminary studies, increase the risk. Follow your doctor’s advice. What is the grapefruit/drug effect? Grapefruit and its juice con boost blood levels of certain medications to potentially dangerous levels. Substances in the fruit - possibly naringin, a flavonoid that provides the tart taste - inhibit an enzyme in the small intestine that helps break down the drugs. The interaction happens fast and can last 24 hours or longer. But it’s highly unpredictable, varying from person to person and even from grapefruit to grapefruit. If you take medication and consume citrus, check with your doctor or pharmacist. The drugs include many cholesterol-lowering medications, as well as certain calcium blockers (for high blood pressure), tranquilizers, anti-histamines and HIV drugs. Seville oranges (sour-like grapefruit) may have similar effect. Can grapefruit help you lose weight? It’s a myth that grapefruit contains a special enzyme that digests and burns fat and promotes weight loss. While there are no such fat-burning substances, grapefruit is low in calories (40 in half a medium fruit) and filling, which is why it may help some people lose weight. If you drink tea, you may be reducing your risk of stroke: Researchers from UCLA recently analyzed nine studies with a total of 195,000 people, 4,300 of whom had strokes, and found that those who drank, on average, three cups of green or black tea a day had a 21 percent reduced risk of stroke, compared to those who averaged less than one cup a day. Previous research has also suggested that tea may provide a variety of cardiovascular benefits. If you’re taking a cholesterol-lowering statin drug, it’s still important to stick to a healthy diet and exercise program: It’s not an “either/or” decision. Studies show that diet can enhance the effects of the medication. In addition, heart disease is a complex problem, and cholesterol is only one important factor affecting it. A healthy diet – rich in fruits, whole grains, and vegetables, together with exercise, can help you avoid obesity, diabetes, and hypertension, all of which can contribute to heart disease, even if your cholesterol levels are good. If you’re a gardener, make sure you’ve had a tetanus booster: More than one-third of tetanus cases in this country occur in people who got it while gardening or doing yard work. The disease is caused by bacteria commonly found in dirt and on tools, and even a small cut or splinter can transmit the bacteria. Everyone should have the shot every 10 years (it also includes a vaccine against diphtheria and sometimes pertussis). People over 50 are least likely to be adequately immunized. Though tetanus is rare in the U.S., it can be fatal. If you get canker sores frequently, try a vitamin B12 supplement: In an Israeli study of 58 people prone to canker sores, those who took B12 (1,000 micrograms a day- about 400 times the recommended dietary allowances) had fewer, shorter, and less painful outbreaks after five or six months, compared to those who took a placebo. Moreover, 74 percent of those taking B12 were free of sores at the end of the study, compared to only 32 percent of the placebo group. Vitamin B12 treatment “is simple and inexpensive and has no known significant toxic effects,” the researchers said. Skipping Stones: How to prevent kidney stones A kidney stone is a solid mass that forms in the kidneys from the substances normally found in the urine, typically calcium combined with oxalate or phosphate. If the crystals remain small enough, they can pass out in the urine without causing discomfort. But some stones become as large as pearls, or even golf balls and some have jagged surfaces. If they get stuck somewhere along the urinary tract, they can cause serious pain. Gender: Men are twice as likely to be diagnosed with kidney stones as women. Family history also matters. Where you live may also count. In one study, resident of the southeastern United States had roughly a 20 percent greater likelihood of being diagnosed with kidney stones than people in other part of the countries. One hypothesis is that warm weather makes you sweat, which makes urine more concentrated, if you don’t drink more fluid to compensate losses. Overweight: The effect of weight on kidney stones is compelling. The more people weighed, the greater their risk of kidney stones. In fact, the women who gained more than 35 pounds since young adulthood were 75 percent more likely to get kidney stones than women who did not gain weight while men who gained more than 35 pounds were 40 percent more likely. Researchers know that overweight people excrete more calcium and oxalate in their urine, which increase the risk of stones. Diabetes: In the two nurse’s health studies, women diagnosed with diabetes were 30 to 60 percent more likely to develop kidney stones. When people become diabetic and insulin resistant, the ability of the kidneys to excrete acid changes, which affects the acidity of the urine, and that, could affect the formation of the stones. Although having kidney stones may be intensely painful and inconvenient, it’s not life-threatening in most instances, but stones may be a warning of more serious problems. People who develop kidney stones may have a greater risk of developing hypertension later, and are also more likely to suffer from bone thinning (osteoporosis) due to excessive losses of calcium in the urine, and that calcium tends to come from the bones. Prevention Don’t cut calcium: Kidney stones are mostly calcium, so it’s no surprise that for years you were told consume less calcium. In a 5-year trial in Italian men (average age 45) who had at least one kidney stone, those assigned to a diet containing 1,200 mg calcium a day were half as likely to be diagnosed with new stone as those who consumed 400 mg calcium daily. The National Academy of Sciences Institute of Medicine recommends that men and women over 50 consume 1,200 mg calcium a day. Calcium supplements don’t appear to reduce kidney stone risk, but the calcium in food may lower the risk of stones by binding oxalate in the GI tract. The bound oxalate is excreted in stool, which leaves less oxalate to be absorbed in the blood and later excreted in the urine. Getting more calcium may not help as much if you consume more salt. The more salt you eat, more calcium you lose in the urine. Coffee: The epidemiological studies consistently shows that coffee drinkers have fewer stones. Citrus juices also help (with the exception of grapefruit juice), because they increase the citrate content and reduce the acidity of the urine, both of which lessen the chances of stones forming. Soft drinks don’t seem to have an impact, but cranberry juice is not recommended, because it has oxalate in it, the most common type of kidney stones are calcium bound to oxalic acid. Other high oxalate foods include spinach, rhubarb, and baked potato with skin, bulgur, beets and navy beans. Vitamin C: Don’t overdo vitamin C - some of the vitamin is metabolized to oxalic acid in the body. Studies have shown people who take 1000-2000 mg vitamin C daily had higher oxalate levels in their urine, whether or not they had a history of kidney stones. For individual diet counseling, see a registered dietitian. Many insurance companies now pay for the consults. The Honey Buzz Keep Your Liver Healthy Milk Thistle (Silybum marianum): this is the most commonly found and most researched herb in these products. In Europe, Milk thistle is a popular folk remedy for liver disease and is sometimes given as an intravenous drug to treat liver damage from mushroom poisoning. Lab studies suggest that SYLIMARIN, a group of compounds extracted from the plant’s seeds may protect the liver against damage from toxins and disease by acting as an antioxidant, immune-stimulant, and anti-inflammatory agent. It may also help stabilize membranes so toxins can’t bind and help regenerate liver cells, among other mechanisms. While all this sounds promising, studies’ results have been inconsistent or inconclusive. In 2007 during a review of 13 clinical trials, the independent Cochrane Collaboration questioned the use of milk thistle for alcoholic liver disease and hepatitis B and C because of poor quality of the research. Moreover, nearly all studies have looked at milk thistle in chronic liver disease: there’s little if any evidence the herb can detoxify or protect a healthy liver, though this is what the supplements are typically marketed for, and no matter how convenient it seems, this herb is not a solution for a night of heavy drinking or for smoking, as some supplement makers suggest. Other common liver herbs include licorice root extract and mixture of other herbs used in traditional Indian medicine called Liv-52, lab studies suggest these herbs may have some liver-protective properties. But there are no good human studies. The same goes for many other herbs such as dandelion, artichoke, sea buckthorn, amino acids, choline, inositol, and chlorophyll – these may be found in liver supplements. Some ingredients may have dangerous side effects. For example, unless licorice is specially processed to remove a particular compound, it can raise blood pressure. Avoid “liver support” supplements. Just because a healthy liver helps detoxify your body, that doesn’t mean it needs to be detoxified itself. It’s not like a clogged liver, and a healthy liver has a remarkable ability to restore itself when damaged. If you have liver disease, never take any supplement or medication without consulting your doctor. • Avoid heavy alcohol use, a major cause of cirrhosis or liver damage. • Avoid taking too many Tylenol (acetaminophen) on regular basis. The maximum dose is four grams (eight extra strength tablets) a day for a limited time, and less if you drink alcohol or take certain prescription medications. • Watch your weight. Obesity increases the risk of fatty liver disease. • When working with toxic chemical such as some cleaning solutions, paints, and pesticides-ventilate the room and/or wear a mask. • Be wary of supplements. Rather than cure liver problems, some can be potentially toxic to liver including very high doses of certain fat-soluble vitamins. • Talk to your doctor about getting vaccinated against hepatitis A (spread via contaminated food, water, feces) and hepatitis B (spread via direct blood contact sharing needles and sex). Though there’s is no vaccine against hepatitis C (spread primarily via blood), you should get tested for it if you had blood transfusion before 1992 or have used unsterile needles. • Eat healthy diet consist of whole grains, lentils, beans, fruits and vegetables. • Get 30-45 minutes of walking/ exercise most days. Energy Drinks and Alcohol are a Dangerous Mix Dr. Mary Claire O’Brien, associate professor in emergency medicine and public health sciences at Wake Forest, is one of the researchers who has identified energy drinks, multibillion dollar industry in the United States, as a surprising new predictor for risky behavior among teens and young adults. Dr O’Brien surveyed more than 4,000 students at 10 NC colleges for a study that was published in Academic Emergency Medicine in May 2008. The survey found that students who mix energy drinks and alcohol get drunk twice as often as those who consume only alcohol, are twice as likely to ride in a car with a driver who is drunk, and are more likely to show aggressive behavior. They are also more likely to be injured or require medical treatment while drinking. Super-caffeinated energy drinks, with names like Red Bull, Monster, Full Throttle and Amp, have surged in popularity in past decade. About third of 12 to 24 year olds say they regularly consume energy drinks. Around the country, these drinks have been linked with reports of nausea, abnormal heart rhythms and emergency room visits. In Florida last year, a 16-year-old Lake Worth High School honor roll student died after a party where she consumed alcohol mixed with high caffeine drinks. In March 2008, four middle school students in Broward County, Fla., went to the emergency room with heart palpitations and sweating after drinking the energy beverage Redline, a combination fat-burning and energy enhancement drink marketed as a “freaky scientific” breakthrough on the Website of the company that makes it. In Colorado Springs several high school students became ill a couple of years ago after drinking Spike Shooter, a high caffeine drink, prompting the principal to ban the beverages. The addition of caffeine – a central nervous system stimulant - to alcohol makes drinkers feel less drunk, but motor coordination and visual reaction time are just as impaired as when they drink alcohol by itself. By mixing the two the drinker is an “awake drunk,” because caffeine keeps you awake. But the caffeine wears off faster than alcohol, so when one comes down from the high caffeine the blood may now has extreme levels of consumed alcohol. In March 2008 the Journal of American College Health published a report on the link between energy drinks, athletic and risky behavior. The study’s author, Kathleen miller, as addiction researcher at the University of Buffalo, says it suggests that high consumption of energy drinks is associated with “toxic jock behavior,” a constellation of risky and aggressive behaviors including substance abuse, unprotected sex and violence. The finding doesn’t mean the drinks cause bad behavior. But the data suggest tat regular consumption of energy drinks may be a red flag for parents that their children are more likely to take risks with their health and safety. The American Beverage Association says its members don’t market energy drinks to teenagers. “The intended audience is adults,” said Craig Stevens, spokesman. Dr O’Brien states these drinks are absolutely marketed toward youth, these are marketed in such a way that teens think its a cool thing to do, before or during the game or study. The caffeine content varies in each beverage. A 12-ounce serving of Amp contains 107 mg of caffeine, Monster has 120 mg. Red Bull has 116 mg, compared with 34-38 mg for the same amount of Coca-Cola or Pepsi. Tea and coffee also have caffeine, but energy drinks are served cold, and may be consumed in larger amounts and more quickly than hot drinks. Everyone should drink 6-8 glasses of water per day, instead of guzzling energy drinks. For individual diet counseling, see a registered dietitian. Many insurance companies now pay for the consults. Vitamin B12 and Brain Health: Getting plenty of vitamin B12, already known to be important for healthy nerve cells and red blood cells, may also protect your brain from shrinking with age. Fortified breakfast cereals 3/4 cup For individual diet counseling, see a registered dietitian. Many insurance companies now pay for the consults.
Sleep Apnea - More than just a snore:
Snoring is usually a minor problem, except for those who have to listen to it. But heavy snoring can be a symptom of sleep apnea, thought to affect mostly men.
Sleep apnea can keep you from getting a restful sleep. You may stop breathing for anywhere from ten seconds to a minute, then large sound erupts as you struggle to recover, this pattern may be repeated hundred of times during your sleep. Sleep apnea can cause fatigue, drowsiness and headaches.
Sleep apnea has also been linked to heart attacks, strokes, hypertension, diabetes and depression.
If you think you have sleep apnea, get professional help. Your doctor may refer to you to a specialist for sleep disorders center, the most reliable place to have sleep apnea diagnosed.
Being overweight is not only a risk factor for sleep apnea, but also makes you more susceptible to develop many other medical problems.
You need to take practical steps to lose weight (refer to previous articles in Healthwise Section of Saathee Magazine) or see a registered dietitian for weight management. Limiting alcohol intake and exercising 30- 45 minutes a day most of the days are also beneficial to ward off many medical conditions.
Fortunately, there are effective treatments for sleep apnea, losing weight definitely helps, or you may be fitted for an air pump, called CPAP (continuous positive airway pressure), which is attached to a nasal tube or mask and can maintain flow of air while you sleep. Make sure you are evaluated by a board certified doctor in sleep-medicine. The website www.sleepcenter.org can help locate a nearby accredited center.
Jumpstart your metabolism to lose weight by:
• Strength training helps to build muscle, each pound of muscle burns about six calories a day, versus fat burns two calories for each pound of fat per day
• Exercising 30 minutes a day can burn 1000-1200 calories per week that works out to about 15-16 lbs weight loss in a year.
• Eating breakfast. Studies suggest that it gets your metabolism going.
• Eating a balance diet. Get about one gram protein per kilo of ideal body weight to ensure that you lose fat weight not muscle.
• Drinking water. A body functions more effectively when you are well hydrated. Water is the best no calorie, cheapest beverage choice.
• Avoiding crash diets. Very low calorie diets slow your metabolism
• Getting adequate sleep. Lack of sleep increases level of the hormone Ghrelin, which can make you hungrier while slowing your metabolism.
• Lowering the thermostat by few degrees in the winter can reduce your heating bill and burn a few extra calories.
We now know that cruciferous vegetables, such as broccoli, cauliflower, cabbage, Brussels sprouts, collard greens, kale, mustard, rutabagas, turnips, radishes, and daikon are unique among plant foods as being rich source of glucosinolates, sulfur-containing compounds responsible for the strong aroma released when they’re cooked. Sulforaphane, I type of isothiocynate is one of the most studied compounds formed from glucosinolates.
Numerous promising studies have examined Sulforaphane’s ability to interfere with the cancer process at different stages of development for lung, colorectal, breast, and prostate cancers. Preliminary studies have uncovered evidence it may be effective against melanoma, esophageal cancer, and pancreatic cancer.
A study conducted at the Linus Pauling institute of Oregon State University has found even more positive news that Sulforaphane targets not only cancerous cells, but also cells which are showing early signs of abnormalities while leaving healthy prostate cells alone, that means this compound is safe to be used in cancer prevention or treatment through both diet and drugs.
How much Sulforaphane you get from cruciferous vegetable depends how they are cooked and handled. Extended boiling, prolonged storage, even at optimal refrigeration, reduces the amount of Sulforaphane.
Eating raw cruciferous vegetables that have been stored for a short period of time is likely to provide the most Sulforaphane. The degree to which people benefit from increase intake of these vegetables may also be a matter of genetics. People inherit different capacities to metabolize and eliminate Sulforaphane, though at this point, there’s no way to know who may benefit the most.
The National Cancer Institute recommends consuming 5-9 servings of fruits and vegetables. The 2010 Dietary Guidelines recommend that one-half plate at a meal should consist of vegetables and fruits. Broccoli sprouts are an excellent source of Sulforaphane.
The study is just one more piece of the puzzle, but findings are showing consistently protective effects. Cruciferous vegetable should be at the top of the list of all vegetables, not only they have cancer fighting compounds but they are also good source of other nutrients, such as vitamin-C, carotenoids, fiber, calcium, and folate.
Try this simple recipe for Broccoli and Ramen Noodle Salad:
Ingredients:
1-16 oz package broccoli coleslaw mix
2 package Ramen Noodles (crushed to small pieces)
1 bunch green onions copped
1 cup unsalted peanuts
1 cup sunflower seeds
2 Tbsp vegetable oil
¼ cup sugar or equivalent sugar substitute
1/3 cup cider vinegar
Method: Mix all the ingredients together and serve immediately.
For individual nutrition counseling consult a registered dietitian. Many insurance companies now pay for the consults.
Despite being high in Monosaturated fat, the Mediterranean diet has been linked in several studies to lower body weight or better weight control. It is also beneficial for heart health and may prevent certain cancers. Traditional Mediterranean diet has modest portion size, more plant-based foods, and occasional red meats and is accompanied by regular physical activity, which is a key factor in weight management.
Simple Steps to follow a Mediterranean Diet:
- Center your meals around vegetables (unlimited non-starchy vegetables), whole grains, and legumes (beans and lentils).
- Eat fruit as snacks and /or dessert.
- Snack on nuts and seeds, as most of them have healthy fats.
- Eats sweets sparingly.
- Eat fish at least twice a week, poultry (skinless white meat is best)
- Limit red meat to small portions, no more than few times a month
- Limit egg yolk to 3-4 a week, egg white is good source of protein.
- Use vegetable oils, including olive, canola, flaxseed, safflower, peanut and sesame in place of butter or margarine. If you use olive oil, choose “extra virgin” or “virgin,” which retain more healthful compounds.
- Eat low fat dairy (skim or 1% milk), and yogurt, keep portion of low fat cheeses small. Milk is not mainstay of traditional Mediterranean diet but is a good source of getting adequate calcium and protein.
- Watch intake of sweets, fried foods and fatty condiments such as whipping cream, cool-whip, cream cheese, ranch and other regular salad dressings. May use lower fat or fat free versions of these condiments in small portions.
- May have a glass of red wine with dinner, if you like it (and are not avoiding alcohol for health or personal reasons) and but moderation is the key: no more than two drinks a day for men and one drink for women.
- Be active most of the days and try to achieve 45-60 minutes of physical activity.
Tips for successful weight loss
Desire to lose weight must come from the individual. If you want to lose weight to please someone else, you’re likely to fail. When making changes, decide what’s right for you. Your best friend’s diet and exercise plan may be completely wrong for your habits and interest, the key is to find a system that works for you.
Don’t blame yourself if you aren’t perfect, if you once fail at your attempt to curtail your overeating. It doesn’t mean you are a failure and that you should just give up. The same holds true with exercise. Weight control does not involve making perfect choices all the time; rather, it’s about making good choices more often than poor ones.
Avoid surroundings where you know you’re tempted to make poor food choices. Try to plan other activities or distractions for those times, or plan in advance on how you’re going to handle them and stick to the plan.
Surround yourself with people who support your efforts.
Decide on some nonfood rewards for yourself when you reach interim goals. For example, buy yourself a new CD, book or go to watch a movie.
Stock your pantry and refrigerator with healthy foods.
Set small goals and focus on these rather than the big picture. Decide where you want to be in a week or in a month, rather than focusing on the total amount of weight you want to lose.
Consult with a registered dietitian for individualized meal plan. Many insurance companies now pay for the nutrition consult.
The Truth. It’s unsafe and dangerous.
Two third of the U.S. adults are overweight or obese. That staggering statistic drives people for quick and easy solutions for weight loss. Some dieters grow frustrated with slow weight loss and start looking for quick fixes. Like the “lose 30 pounds in 30 days” promised in the book entitled “The Weight Loss Cure” written by Kevin Trudeau who had trouble with the Food and Drug Administration (FDA) on several occasions. The late Dr. A.T.W. Simeon in his manuscript entitled “Pounds and Inches” first introduced the diet. The full manuscript is available at www.hcgdietinfo.com/Dr-ATW-Simeons-Pounds-and-Inches.htm.
Earlier this year, the FDA pronounced that the use of this product for weight loss or dietary supplement purposes is “fraudulent and illegal.” Based on the FDA’s assessment, Better Business Bureau is also advising consumers to be extremely wary of any advertisements promising quick weight loss in conjunction with use of HCG, a hormone found in the urine of pregnant women.
Most HCG diet plans restrict dieters to only 500 calories per day of mostly organic, unprocessed foods along with HCG injections or serum drops under the tongue (The oral HCG may contain little, if any, HCG). The advertisements for the plan suggest to follow this plan for 45 days straight to fix your metabolism and lose several pounds a day. That’s unlikely, say the nutrition experts. You will lose weight on an HCG diet, but the weight loss is due to the very low 500-calorie starvation-like diet and not due to the HCG. When the consumed calorie count is so low, your body not only burns fat but also muscle mass for fuel. The muscle mass is what keeps your metabolism at its best.
Potential Health Risks of this diet:
Not only you will waste your money on HCG but also there are potential nutritional deficiencies and dangerous side effects of the products. Injecting yourself improperly can lead to pain, redness, numbness, dizziness, confusion and headache.
Some women have developed ovarian hyper stimulation syndrome after using HCG, a life-threatening condition where symptoms include, severe pelvic pain, swelling of hands and legs, stomach pain, shortness of breath, diarrhea, nausea, vomiting, and reduced urination.
Use of this product during pregnancy can result in birth defects. Breastfeeding mom should not use HCG. The use of HCG may increase chances of developing hormone-related cancer.
Anyone with a thyroid or adrenal gland disorder, ovarian cysts, uterine bleeding, heart disease, kidney disease, epilepsy, migraines, asthma, or cancer of all kind should avoid using HCG
For those considering trying weight loss supplements in order to lose weight, it is important to remember that nothing can replace exercise and a well-balanced meal plan. Always consult with a physician or dietician before engaging in any diet plan.
Do not participate in diets that require starvation, colon cleansing, no exercise, no lifestyle changes, patch or cream, claims of all you can eat and still lose weight, and promises of one pound weight loss daily.
Reference and recommended reading: www.rd411.com
Barrett S. HCG worthless as weight-loss aid. Available at: www.dietscam.org/repots/hcg.shtml.
See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults.
There are many varieties of milk, and each one has a different nutritional profile. Most of the milk varieties are fortified with vitamin D and calcium. Many nondairy milk alternatives are good for the people who have lactose (cow’s milk sugar) intolerance or allergy to milk protein.
Cow’s Milk: It has the most absorbable form of calcium and more protein; it comes in several types such as whole milk, 2 percent, 1 percent, skim milk and more. The nutrition content is the same except for the fat, no matter which you choose. If you do have lactose intolerance, you may be able to tolerate a small amount of milk several times a day without experiencing lactose intolerance symptoms such as bloating and diarrhea. Lactaid cow’s milk is also available where lactose is predigested by adding Lactaid enzyme. Cow’s milk of course comes in many flavors such as chocolate or strawberry. Milk allergies are diagnosed in 2.5 percent of all American children, according to the American Academy of Allergy Asthma and Immunology. The good news is that most children outgrow milk allergy by the time they are five.
Soy Milk: It is rich in protein and calcium, and has no saturated fat. It is also somewhat lower in calories and comes in different flavors. It is a good alternative for people who have lactose intolerance or for children who are allergic to milk protein. Soy milk may also serve as dairy milk substitute for those trying to adapt a vegan diet or reduce their consumption of animal-derived foods. Check with your doctor or dietitian if this would work for you if you are trying to reduce animal-derived foods in your diet.
Goat’s Milk: A staple in many countries, goat’s milk is more easily digested because of easily digestible protein molecule. It has as much calcium as whole cow’s milk and also contains more Tryptophane, an essential amino acid. Goat milk does have lactose.
Almond Milk: Almond milk has a sweeter taste and has become more popular because of its rich and nutty flavor. It also comes in many different flavors, makes a good alternative for those who have milk and soy allergies. Only drawback is it is very low in protein, only one gram in a cup, compared to 7-8 grams protein in cow’s milk and soy milk. It is also not suitable for those who have nut allergies, and some almond milk has increased amount of sugar added. It is fortified with minerals and calcium but may lack B-Vitamins.
Rice Milk: It is very low in fat, protein, and calories. It also comes in plain or vanilla flavor. It should be only chosen if someone has intolerance to all other milk and milk alternatives.
Coconut Milk: It is rich, creamy, and is used in many Indian and Thai dishes. It is easily digested and is low in cholesterol. It is very high in calories, though, with almost 450 calories in a cup.
Other milk varieties that are gaining popularity are raw milk and organic milk. Raw milk can harbor dangerous bacteria, and the cost of organic milk is about twice that of the non-organic cow’s milk and it is not significantly healthier than regular milk. Many people are supporters of organic foods and products due to the fact that they are produced without the use of growth hormones, pesticides or antibiotics.
See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults.
After nearly two decades, it’s time to say goodbye to the old and familiar Food Pyramid. The United States Department of Agriculture (USDA) has unveiled a new symbol – My Plate – replacing the widely recognized pyramid that’s been advising American consumers on healthy eating since 1992.
On June 2, 2011, First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin unveiled the new icon:
MY PLATE = provides guidance to assist consumers in choosing healthy foods at each meal using a picture of a plate divided into food servings. The focus is on vegetables and fruits, with whole grains, lean protein and dairy on the side. Mrs. Obama said in the press conference, “When it comes to eating, what’s simpler than a plate? This is a quick simple reminder for all of us to be more mindful of the foods that we’re eating.”
The Pyramid won’t be officially retired, but for the first time it will be targeted only for nutrition educators. The Food Pyramid is too complicated and too many messages for an average consumer.
The latest dietary guidelines, released earlier this year (refer to the old issue of Saathee Magazine) reflect the nation’s growing obesity epidemic. The MY PLATE graphic is based on new dietary guidelines.
Let’s eat for your health:
• Make half your plate fruits and vegetable: Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, broccoli, spinach, carrots. Eat Fruits, vegetables, unsalted nuts as snacks.
• Switch to skim or 1% milk, low fat yogurt, low fat cheeses: They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. Also try calcium-fortified soy milk and products as an alternative to the dairy foods.
• Make at least half of your grains whole: Choose 100 percent whole wheat, whole grain cereals, breads, pasta, crackers and brown rice.
• Vary your protein choices: Avoid eating red meat, choose chicken without skin, turkey, fish or seafood twice a week, tofu, soy burger and other soy products, beans, lentils, and delicious Indian dals.
• Cut back on foods high in solid fats, added sugar and salt. Choose food and drinks with little or no added sugar. Drink water instead of sugary beverages, as there are about 10 teaspoons of sugar in a 12-ounce can of soda. Major sources of solid fats are ghee, cake, and cookies. Use vegetable oils in cooking in small amount. Enjoy sweets and farsan occasionally and reduce the quantity.
• Compare sodium in foods like soups, frozen meals, pickles, and papad. Choose the foods with lower number. New guidelines are to limit sodium intake to 1500 mg daily, most of the sodium you can get from foods you eat without adding extra salt. Add spices and herbs to season your foods without adding salt.
• Be physically active. Most people need 45-60 minutes of walking exercise most of the days.
We can do a lot to help our children develop healthy eating habits to last a lifetime by providing and eating healthy meals and snacks. For example, don’t just tell your children to eat their vegetables, show them that you eat them and enjoy eating them daily.
See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults.
The Institute of Medicine (IOM) recently changed their recommendation on how much Vitamin D you need. While the IOM report, issued late last year, found that most Americans are meeting Vitamin D requirements, most experts in the nutrition field think that many older adults, especially those with bone thinning disease osteoporosis, would benefit from much more.
Previous recommendations were for adults to consume 400 International Units (IU) of Vitamin D daily, either through their diet or a vitamin supplement. The IOM’s new recommendation is for 600 IU Vitamin D for most adults and 800 IU for those over age of 70.
You are getting enough Vitamin D or not that depends on your age, where you live, and more. Since your body can make its own Vitamin D with the help from sunlight, just 10 minutes of direct sunlight on your face and arms each day, along with foods that contain Vitamin D, may be enough to meet your needs during the warm and sunny season.
But your skin makes vitamin D less efficiently as you age, and if you live from the Mid-Atlantic region northward, you may not get enough sunlight to make Vitamin D during the winter season. Sunscreen also hampers your ability to make Vitamin D from the sunlight.
Michele Bellantoni, M.D., physician at Johns Hopkins Metabolic Bone Center, recommends that older adults need to take daily multivitamin that contain 800-1000 IU Vitamin D.
Can you get too much vitamin D? While high dose of Vitamin D can be toxic to the liver and kidneys, the amounts needed to cause damage are upward of 10,000 IU per day. And many of us need more than the recommended daily amount of Vitamin D. Especially if you have a digestive disorder, such as Crohn’s disease, have had part of your intestine removed, or take medications that reduce the absorption of Vitamin D, such as antacid for heart burn or taking fiber products such as Metamucil.
If you are concerned that you are not getting enough Vitamin D, check with your doctor, who can check your Vitamin D levels and assess the risk of deficiency and tailor the supplement according to your needs.
Get Vitamin D in your Diet:
FOOD IU VITAMIN D PER SERVING
Salmon, cooked -3 ounces 794
Tuna water pack-3 ounces 154
Milk - one cup 120
Soy milk – one cup 150
Orange juice with Vitamin D - one cup 100
Vitamin fortified breakfast cereals 100-150
Most breastfed babies need a Vitamin D supplements:
Because breast milk is naturally low in Vitamin D, The American Academy of Pediatric recommends supplementing 400 IU of vitamin D, which is available over the counter in drug stores. Formula-fed babies have to consume 32 ounces of Vitamin D fortified formula to consume adequate amount.
See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults.
Newborns need little or no extra water except in hot weather when your baby perspires, or need fluid to replace fluids lost through diarrhea or vomiting. Breast milk or infant formula usually supply enough fluid. If extra fluid is needed offer one to two ounces of plain water, diluted juice or electrolyte maintenance solution (example: Pedialyte or similar fluid available in local grocery store) to prevent dehydration. Electrolytes solutions contain glucose, sodium and potassium, these minerals or electrolytes are lost through body fluids. If diarrhea, vomiting or fever persists longer than 24 hours, consult your doctor or pediatric nurse.
How to avoid chocking:
Having teeth doesn’t mean that children can handle all foods. Hard foods, slippery and sticky foods can block the air passage, cutting off a child’s supply for oxygen.
Do not offer these foods to children younger than 3 or 4 years of age:
Small, hard foods: Nuts, popcorn, pretzels, raw carrots, raw celery, whole olives, cherry tomatoes and be careful with raisins. For toddler and preschoolers, cut foods into slightly larger pieces that they can bite and chew.
Slippery foods: whole grapes, large pieces of meats, hotdogs, candy, cough drops, which may be swallowed before they are properly chewed. Chop these foods in smaller pieces. Avoid offering chewing gum.
Sticky foods: Avoid giving peanut butter from a spoon or finger, spread only thin layer on bread or crackers.
Watch out for these foods: taffy, soft candies, gel and gummy candies, jelly beans, cherries with pits.
Artificial Sweeteners:
“The safety of artificial sweeteners has been studied for many years, used in moderation, they are safe for the kids” says Sarah Krieger, registered dietitian, a spokesperson for American Dietetic Association. “Unlike sugar, they don’t cause cavities or add calories to food and they can be a helpful alternative for children with diabetes. If you are concerned with the amount of sugar in your child’s diet, it is ok to offer sugar free drinks in moderation.
Despite what you may have heard, artificial sweetener like Nutra-Sweet, Splenda, Saccharine, Stevia, and Neotame to name few - don’t cause birth defects, cancer and they are not linked to behavior problems. Because they are hundreds of times sweeter than sugar, only minute amounts are needed to equal the sweetening power of sugar.
Government sets a limit for the amount that a person can safely consumes based on their body weight. That limit is usually many times more than an average child will ever eat. For example, a 40 pound child need to eat 24 package of Neutra Sweet or drink four 12-ounce cans of diet soda a day to reach that level.
Still concerned about artificial sweeteners in your child’s diet? Most of them are consumed as diet sodas, something they would be better off avoiding anyway, that’s because when children drink soda there are not drinking milk and other water- important beverages.
Play time-physical activity:
Try to involve the whole family in physical activity. Your child is more likely to be active, if you are active. Choose some of your child’s favorite activities and come up with a few new ones. Work up to 60 minutes of physical activity per day, 5 to 7 days a week. Keep in mind that overweight children may not feel comfortable in organized competitive games. Choose activities where winning or performing well does not matter, activities such as biking or walking. More activity won’t just happen; you need to help your child to plan it.
Physical activity can be increased in small steps: park car farther away and walk, take stairs instead of elevator, have your child push the shopping cart if he or she is able, assign children age-appropriate daily chores.
Choose fun activities and let your child try lots of activities like basketball, baseball, soccer, dance, swimming, or tennis. Let them choose the one they like. Limit TV and computer time. Let child pickup no more than two hours of his or her favorite shows to watch in a day.
Reference: American Dietetic Association
A good book to read: If Your Child is Overweight: A guide for Parents. By Susan M. Kosharek, MS, RD
When reading an ingredients label for sweet foods, such as cookies, ice cream or gum, you may see terms such as: Sorbitol, Mannitol, Maltitol, hydrogenated starch hydrolysate and Xylitol. These words may sound like chemical compounds that should not be found in food but they are actually commonly seen sugar alcohols. All are made from cornstarch, except Xylitol which comes from varied sources such as corn, sugar cane or birch wood.
Sugar alcohols are essentially a sugar substitute and are frequently found in foods labeled with “sugar free” or “no sugar added.” In order to replace sucrose (i.e. sugar), many sugar free foods instead add sugar alcohols, an alternate compound that is not as sweet and has fewer calories. Contrary to its name, sugar alcohols are not real alcohols; the name is derived from their chemical makeup which includes a hydroxyl group (-OH), an organic compound found in alcohols.
In comparison to artificial sugars, such as aspartame, which are manufactured from other chemicals, sugar alcohols are derived from natural compounds that are found in foods. The amount of sugar and calories varies according to the type of sugar alcohol. Sorbitol, for example, can be found naturally in some fruit, but is typically made from dextrose, and has about 2.6 calories per gram, tasting 60 percent as sweet as sucrose. Mannitol is more widely found in fresh fruit and vegetables, such as strawberries and pumpkins, but is commercially made from fructose. Similar to Sorbitol, Mannitol is also 60 percent as sweet as sucrose, but has only 1.6 calories per gram. Almost all of the common sugar alcohols are half as sweet as sugar, except Xylitol, which has a taste as sweet as sucrose (sugar). Foods that contain Xylitol are usually gums, candies, and vitamins, due to its minty flavor.
To simplify the caloric intake from sugar alcohol, count half of the amount as carbohydrate if there is more than five grams of sugar alcohol is in one serving.
Be aware that more than 16 grams intake of sugar alcohol a day can cause diarrhea in some people.
What does all of this mean for your diet? If you choose foods with sugar alcohols, they will have fewer calories per serving which may help you lose weight. They also may have fewer carbohydrates, which may be beneficial if you are diabetic and trying to control your blood glucose. Low calorie sweeteners can be used for coffee or tea, thus helping you reduce caloric intake without sacrificing the taste. Some sweeteners can also be substituted for regular sugar in recipes.
In sum, learn to recognize sugar alcohols in foods that claim to be sugar free. Remember that all sugar alcohols are derived from naturally occurring compounds, compared to artificial sweeteners which contain compounds that are not normally found in nature. Also, be careful when buying foods that are sugar free, since a lot of foods compensate for flavor by increasing fat.
See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults.
The new “Dietary Guidelines for Americans” (released on January 31, 2011) offer a practical roadmap to help people make changes in their eating plans to improve their health, according to the American Dietetic Association.
Making changes to your eating plan to follow the recommendations of the new Dietary Guidelines can be done in ways that still lets you eat your favorite foods. The American Dietetic Association has long advocated for a “total diet” weight management approach that
places a greater emphasis on the overall pattern of foods you eat.
The Dietary Guidelines recommend shifts in food consumption patterns, encouraging people to eat more of some foods and nutrients and less of others. The Dietary Guidelines encourage Americans to eat more:
•Whole grains
•Vegetables
•Fruits
•Low-fat or fat-free milk, yogurt and cheese or fortified soy beverages
•Vegetable oils such as canola, corn, olive, peanut and soybean.
•Seafood
And the 2010 Dietary Guidelines recommend eating less:
•Added sugars
•Solid fats, including Trans fats
•Refined grains
•Sodium
“More than one-third of all calories consumed by Americans are solid fats and added sugars. ADA encourages people to replace as many of these calories as possible with vegetables, fruits, whole grains, low-fat or fat-free milk, yogurt and cheese.”
Recommendations of the 2010 Dietary Guidelines on consumption of sodium and fats are of particular concern because of their links to serious health conditions such as heart disease and hypertension.
Sodium:?The Dietary Guidelines maintain their previous recommendation of no more than 2,300 milligrams of sodium — about 1 teaspoon of salt — for most people, but now recommend reducing daily consumption of sodium to 1,500 milligrams — about ? of a teaspoon of salt — for people over age 51, and those with a history of high blood pressure, kidney problems or diabetes.
“This reduction in sodium will require a gradual approach to changing eating habits. High sodium foods are pickles, papad, canned vegetables, salty snacks and bhujia. High levels of salt in the diet are associated with high blood pressure, heart disease and stroke.
Thayer’s suggestions include:
•Prepare food using little salt or fewer high-sodium ingredients. For example, skip using salt in cooking pasta, rice, cereals and vegetables.
•Taste food before salting it. Lightly salt food only as needed, not as a habit.
•Eat fresh fruits and vegetables, which are naturally low in sodium.
•Use herbs, spice rubs and fruit juices in cooking in place of salt.
•Check food labels comparing like items and choose lower sodium foods. Also watch for terms like “low sodium,” “sodium-free” and “no added salt.”
•Eat fresh, lean meats, poultry, fish, dry and fresh beans and peas, unsalted nuts and eggs, all of which contain less sodium.
Fat: The Dietary Guidelines recommend people consume less than 10 percent of calories from saturated fatty acids by replacing them with monounsaturated and polyunsaturated fatty acids.
“For optimal health, most people should reduce their consumption of solid fats, which are high in Trans fats and saturated fats and low in polyunsaturated and monounsaturated fats.
Solid fats are found in fatty animal-based foods such as well-marbled meat, poultry skin, bacon, sausage, butter and whole milk products or foods made with vegetable oils that have been partially hydrogenated, such as cookies, donuts, pastries and crackers.
“In place of solid fats, most fats in the diet should be polyunsaturated or monounsaturated, such as liquid vegetable oils like canola, olive, peanut and soybean and high-fat plant-based foods like nuts, seeds, and avocados.
Eating plans should also include foods containing omega-3 polyunsaturated fatty acids. Omega-3s are found in seafood, especially cold-water fish like Atlantic or Pacific mackerel, albacore tuna, salmon, and lake trout. The new Guidelines encourage Americans to consume at least eight ounces of seafood each week. Vegetarians who avoid fish should take daily supplements of omega-3 fatty acids containing 600mg of DHA.
See a registered dietitian for nutrition counseling. Many insurance companies now pay for the nutrition consults.
Most women should consume no more than 25 grams (about six teaspoons) of added sugars a day, and most men, no more than 37.5 grams (about nine teaspoons), according to the American Heart Association. With four calories per gram of sugar, that’s no more than 100 calories of added sugars for women, and no more than 150 for men.
It’s easy to exceed these sugar limits – and most Americans do. A 16-ounce bottle of soda has about 44 grams (11 teaspoons) of added sugar and many people drink a lot more than that. In fact, the average American consumes about 90 grams (22 teaspoons) of added sugars a day – 355 calories’ worth – mostly from sodas, but also from other sweetened beverages (including fruit drinks), desserts, candy, and breakfast cereals. Many other foods, even ketchup, have sugar added to them as well.
Of course, some sugars occur naturally in foods – lactose in milk and fructose in fruit, for instance. These sugars are okay, since they are accompanied by healthful substances in the foods. But nutrition labels do not distinguish between natural and added sugars. To tell if sugar has been added, check the ingredient list for any form of sugar (including brown, raw, or invert) and/or “syrup” (including corn syrup, high fructose corn syrup, or malt syrup). Watch out also for honey, molasses, agave nectar, evaporated cane juice, and fruit juice concentrate, which sound healthier but are just other forms of “empty” sugar calories.
How much added sugar do you get in a day? Here’s a list to help you find out. Sugar content varies among brands; the amounts below are averages. Keep in mind, these numbers represent just the added sugar; some of these foods and beverages contain some natural sugars, too.
Cola, 22 grams
Cranberry juice cocktail, 20 grams
Milk, chocolate, reduced-fat, 14 grams
Pear nectar, canned, 28 grams
Shake, fast food, vanilla, 14 grams
Soy milk, chocolate, 10 grams
Sports drink, fruit-flavored, 13 grams
Tea, instant, sugar-sweetened, 21 grams
Applesauce, sweetened (1 cup), 16 grams
Baked beans, canned (1 cup), 15 grams
Banana chips (1 oz), 7 grams
Bologna, beef and pork (3.5 oz), 4 grams
Chocolate, milk (1.5 oz bar), 19 grams
Cookies, Oreo-type, 3 (1 oz), 12 grams
Cranberries, dried (1/3 cup), 25 grams
Doughnut, cruller, glazed (1.4 oz), 14 grams
Fig bar cookies, 2 (1 oz), 10 grams
Fruit cocktail, in syrup (1 cup), 26 grams
Granola bar (1 oz), 12 grams
Jellybeans, 1 oz (10 large), 20 grams
Popcorn, caramel-coated (1 oz), 15 grams
Pudding, ready-to-eat (4 oz), 19 grams
Yogurt, fruit (6 oz container), 19 grams
There’s no agreement about what causes premenstrual syndrome (PMS). Proposed culprits range from nutritional deficiencies and hormonal irregularities to underlying emotional disorders. But here are some possible ways to get relief. Most menstruating women experience at least one premenstrual symptom, such as breast tenderness, bloating, headaches, fatigue, or mood swings. Usually, the symptoms are mild and manageable. In 5 – 10 percent of women, however, the symptoms are severe enough to be classified as premenstrual syndrome, or PMS.
Symptoms may also include insomnia, aggressive feelings, and an inability to concentrate on work or even take part in family life.
PMS was named in 1953 by Dr. Katharina Dalton, a British physician who claimed that progesterone treatments would cure it (they don’t). She was instrumental in defining it as a disease, blaming PMS for female suicides and some violent crimes. Not everybody thinks this was a positive step.
If you have PMS:
* Many women find that aerobic exercise, such as brisk walking or cycling helps PMS.
* Many women attest to the value of reducing emotional stress. This is easier said than done—but you may want to try yoga, tai chi, deep breathing techniques, meditation, or other forms of relaxation.
* There’s preliminary evidence that calcium reduces PMS symptoms. Some doctors advise getting 1,000 to 1,200 milligrams of calcium daily from supplements (that’s the amount all women should aim for, anyway). A few years ago a study found that diets rich in calcium and vitamin D help reduce PMS symptoms. Vitamin B6, widely touted, has not been shown to be of any value for PMS.
* Some women say that limiting caffeine or sodium helps. But no research has found that caffeine is to blame for PMS, or that salt has any effect on PMS.
* Progesterone treatments don’t help PMS, according to most evidence. This is true whether the progesterone is natural or synthetic, administered orally or as suppositories.
* Be wary of herbal supplements. Many herbs (Evening Primrose oil, Chasteberry, Ginkgo Biloba, Black Cohosh, St. John’s Wort, and others) are promoted for PMS relief. There’s no convincing evidence they help.
Other therapies (consult your doctor before taking any medication)
* Aspirin and over-the-counter pain relievers such as ibuprofen (Motrin, for example) and naproxen (Aleve) or Tylenol may help PMS. Midol and other tablets marketed for PMS. They usually contain a pain reliever, diuretic, and antihistamine-study shows -the last two do not help the PMS symptoms. Some PMS pills are simply overpriced pain relievers.
* Prescription antidepressants may reduce PMS symptoms. Talk with your doctor about these drugs. They may help relieve the depression and anxiety that are often part of severe PMS.
* Oral contraceptives, which depress ovulation, seem to help some women, though the evidence is not clear. Discuss the option with your doctor.
See a registered dietitian for nutrition counseling, many insurance companies now pay for the nutrition consults.
Whether a high triglyceride level by itself endangers the heart is controversial. But high levels tend to go hand-in-hand with a other risk factors for heart disease, including low HDL (“good”) cholesterol, increased levels LDL (“bad”) cholesterol, insulin resistance or diabetes, abdominal obesity, and high blood pressure. Treating these conditions often brings triglycerides down, too. High triglycerides are also associated with kidney disease, hypothyroidism, and the use of some medications, including certain diuretics, birth control pills, and cortisone.
Nearly 10 years ago the lowly prune officially became a “dried plum” to better appeal to a younger generation and increase sales. That’s a good thing, since this dried fruit has more to offer than just laxative effects.
Dried plums are typically “prune plums,” a type with high sugar, firm flesh, small pits, and high acid content. The most common variety is the California French prune plum. You might also find “sour prunes,” which are more orange or red, with a sweet-tart taste.
Like other dried fruit, dried plums have concentrated nutrients (it takes three ounces of fresh plums to make one ounce of dried). A quarter cup, about five dried plums, has 105 calories, three grams of fiber, and 300 milligrams of potassium (almost as much as a small banana), along with iron, copper, boron, zinc, magnesium, and other nutrients. Even though the drying process destroys certain heat sensitive phytochemicals, plenty of phenols and other antioxidants remain. In fact, compared to other fruits and vegetables, dried plums rank very high in antioxidant.
Dried plums are famous—or infamous—for their laxative effect, thought to be due to a combination of their fiber, sorbitol (a sugar alcohol), and certain phenols. This can be a drawback, however, if you don’t need a laxative. Pectin, a soluble fiber, helps lower blood cholesterol, while phenols may also protect LDL (“bad”) cholesterol from oxidation, thereby lessening its damaging effects on arteries. Preliminary research suggests that dried plums may also boost bone health in postmenopausal women.
You can buy dried plums with or without pits, chopped or diced. Add dried plums to cereal, oatmeal, yogurt, grain dishes, stews, chili, and fruit salads—or just eat them as a snack. Add chopped dried plums to peanut butter or low-fat cream cheese as a spread, or to muffin batters. Soften dried plums in red wine or port and serve with a dollop of yogurt; or poach them in orange juice as a topping for waffles and pancakes.
Here are some other forms of dried plums:
• Prune juice is rich in nutrients, but not fiber, unless it has pulp. And it’s relatively high in calories (about 180 per cup). Because of its potassium content, prune juice qualifies for an FDA health claim that it may help prevent hypertension and strokes.
• Canned dried plums (stewed) are convenient, but they may have added sugar. For fewer calories, look for those packed in water or light syrup.
• Prune or dried plum butter (also called prune or dried plum puree or paste, or lekvar) found in the jam section of grocery stores, can be used as a fat-free spread or to replace fat in baked goods. Buy puree or paste without added sweeteners, if available.
In News:
Regular consumption of fish oil may reduce the risk of breast cancer by 32 percent, according to a study published in the July issue of Cancer Epidemiology Biomarkers & prevention. Recommended dose is 1000-2000 units/day, depending of fish consumption.
America’s children are missing out on four essential nutrients — vitamin D, calcium, fiber, and potassium — according to the U.S. government’s proposed new dietary guidelines. Are your kids getting enough of these vital nutrients? Here’s what they do for your child, how much your child needs, and how to get them into your child’s diet.
Vitamin D:
Vitamin D is the hottest vitamin on researchers’ radar these days and most people don’t get enough of it. A shortfall of vitamin D has been linked to adult conditions including osteoporosis, breast cancer, colon cancer, prostate cancer, heart disease, and depression. It’s not yet clear if vitamin D prevents those conditions, but vitamin D deficiency is becoming more of a concern than in the past. Experts agree that vitamin D is needed to absorb calcium and maximize bone growth and strength. Kids who get too little vitamin D can develop soft bones, a condition called rickets, early in life, and osteoporosis, which typically shows up later in life.
In 2008, the American Academy of Pediatrics (AAP) doubled its recommendation for the minimum amount of vitamin D that infants, children, and teens should get.
How much vitamin D to get: The AAP recommends getting at least 400 international units (IU) of vitamin D per day.
Increasing vitamin D: The body makes vitamin D when exposed to strong sunlight, storing extra for future use. Common foods rich in vitamin D include most milk and other fortified foods, such as some brands of breakfast cereals, orange juice, and yogurt. Other foods rich in vitamin D include fattier fish, such as salmon and light tuna. Supplements are another source of vitamin D. The AAP specifies that children who don’t drink a quart of milk fortified with vitamin D take vitamin D supplements to make up for what they miss from their diet.
Calcium: Not Just for Bones
Calcium is best known for helping bones grow and stay strong. It also helps with heart rhythm, blood clotting, and muscle function. Most calcium is stored in bones. If your child doesn’t get enough calcium in their diet, the body will steal it from their bones.
How much calcium to get: Here are the IOM’s daily calcium recommendations for children:
Ages 1-3: 500 milligrams
Ages 4-8: 800 milligrams
Ages 9-18: 1,300 milligrams
Many U.S. children, especially teens, get far too little calcium — and those are crucial bone-building years. “Soft drinks, such as soda and fruit beverages, have infiltrated kids’ diets, causing milk to take a back seat,” says Jodie Shield, MEd, RD, co-author of the American Dietetic Association’s Guide to Healthy Eating for Kids, and mother of three. Girls may be at particular risk. One study showed that adolescent girls average 814 milligrams a day vs. the recommended 1,300. That may make them more likely to get osteoporosis later on. “Just before the teen years, and all throughout adolescence, children must get enough calcium to provide the foundation for strong bones,” says Shield. “During this time, the body lays down nearly half of all the bone mass it will ever have.”
Increasing calcium: Shield suggests offering children low-fat or flavored milks instead of other beverages that offer little more than calories. Including dairy at every meal also ensures that children meet their calcium goals. Count on getting 300 milligrams of calcium from 8 ounces of any type of milk (including lactose-free) or yogurt, or from 1.5 ounces of hard cheese (such as cheddar). Orange juice with added calcium and vitamin D is a calcium-rich, but dairy-free, option. Children who don’t get enough dairy or fortified choices may need a calcium supplement.
Fiber: Needed for Fullness
On-the-go lifestyles are one reason why kids are eating less fiber than they should. A lack of fiber-filled whole grains and fresh and lightly processed fruits and vegetables — foods typically eaten at home — are largely to blame. “I’m a dietitian and getting my own kids to eat enough fiber is challenging.” Fiber helps curb constipation by adding bulk to bowel movements, stimulating the gut to pass waste with greater ease. Fiber also helps kids feel fuller, a handy weapon in the battle of the bulge.
When part of a balanced diet, fiber helps head off Type 2 diabetes and high cholesterol in adults, and may work for kids, too. Diets rich in fiber-filled foods may cut the risk of heart disease later in life. In general, high-fiber foods are packed with vitamins and minerals to fuel growth and development. They also contain beneficial plant compounds called phyto-nutrients that boost a child’s immunity.
How much fiber to get: That depends on your child’s age, according to the AAP. Figure your child’s daily fiber quota in grams by adding five to his age. For example, a 5-year-old should get 10 grams of daily dietary fiber.
Increasing fiber: Boost your family’s fiber intake by serving a fruit or vegetable (or both) with meals and snacks. Opt for whole-grain breads and cereals, pasta, and other grains. Also, try to include legumes, including chickpeas, lentils, and white beans in salads, soups, and omelets. Coincidentally, many of these same foods provide potassium and magnesium, too.
Potassium: A Heart Helper
Potassium insures normal heart and muscle function, maintains fluid balance, participates in energy production, and promotes strong bones. A potassium-rich diet helps head off high blood pressure in adults. Getting children in the habit of eating high-potassium
foods may help them keep blood pressure in check as they age, too. But too many children don’t get enough potassium. “Kids, just like adults, don’t eat enough of the fresh fruits, vegetables, and whole grains that are richest in potassium,” Swinney says.
How much potassium to get: Here’s how much potassium kids need on a daily basis:
Ages 1-3: 3,000 milligrams
Ages 4-8: 3,800 milligrams
Ages 9-13: 4,500 milligrams
Ages 14-18: 4,700 milligrams
Increasing potassium: Besides fruits and vegetables, dairy foods, meats, and seafood are also good potassium sources. In general, the more processed the food, the less potassium it provides, and the more sodium in a food, the lower the potassium. To help your child get enough potassium, serve at least one fruit or vegetable at every meal and snack and encourage your child to eat a balanced diet. If you are concerned your kids aren’t getting the nutrients they need, talk to the dietitian. And remember, a diet low in processed foods and rich in produce, whole grains, lean protein, and low-fat dairy can help them — and you — get essential nutrients.
It is easy to get adequate protein in a vegetarian diet. One way to do this is to add more soy to your diet. Some research shows that soy can improve blood cholesterol and reduce the risk of heart disease. The US Food and Drug Administration has approved a health claim stating that “25 grams of soy protein in a daily diet low in saturated fat and cholesterol can help reduce total and LDL (low-density lipoprotein) cholesterol that is moderately high to high.” In fact, many experts recommend consuming one or two servings of soy each day. If you would like to give soy a try, the following information might help.
Soy nut butter
Soy nut butter is made from soy nuts that are roasted and mixed with soybean oil. Soy nut butter is used as a replacement for peanut butter in all recipes that call for peanut butter. Soy nut butter is lower in total and saturated fat than peanut butter.
Soy milk
Use soy milk as you would use cow’s milk. You may want to start by using half cow’s milk and half soy milk until you become accustomed to the taste. Pour it over cereal, put it in your coffee, use it in your favorite recipes, or drink it straight. Chocolate-, vanilla-, and strawberry-flavored soy milk is available. Soy eggnog is available during the holiday season.
Tofu
Tofu is made from curdled soy milk that has had much of the water removed. It has a nutty, bland flavor and absorbs the flavor of whatever it is cooked with it. Many varieties are available. Silk tofu is best used in smoothies and other soft foods, such as dips and cheesecakes, while the firmer varieties often are used in soups and stir-fry. You also can broil, grill, sauté, or bake tofu. If you marinate it before cooking, tofu can have a “meaty” taste. You can use mashed tofu in place of cottage cheese or ricotta in recipes. Tofutti, an ice cream-like product created from tofu, is lower in fat and calories than traditional ice cream. Can add tofu in place of paneer, which is very high in saturated fat.
Meat alternatives or extenders
Meat alternatives or extenders are created from processed soybeans. These products have a very high protein content and are used in place of many popular meat products. The most well-known brands of these vegetable protein products, Boca, Garden Burger, and MorningStar Farms, offer a wide variety of meat replacements, including “chicken” patties and nuggets, burgers, sausages, “ribs,” and ground beef-like products.
Edamame
You can find edamame, or fresh soybeans, hulled and steamed as a side dish, or sometimes they are added to soups, stir-fry, and pasta dishes. Fresh soybeans have a mildly sweet flavor, and contain more protein and fat than other beans, however, the fat is mostly unsaturated. Soybeans are equivalent to animal products in terms of protein quality. Edamame is best combined with strongly flavored foods or dressings.
Per ounce, soybeans contain:
• More protein than beef
• More calcium that milk
• More lecithin than eggs
• More iron than beef
Miso
Miso is a pungent and thick paste made by salting and fermenting soybeans and either rice or barley, and then inoculating the mixture with yeast. It is commonly used for flavoring and thickening in traditional Japanese recipes. The lighter the color of miso, the sweeter the flavor. Use miso very sparingly, because it is exceedingly high in sodium. Luckily, only a very small amount is needed to make a flavorful soup base or seasoning. Miso also is commonly used to create of dips, dressings, and sauces.
Soybean flour
You can add soybean flour to wheat flour in many recipes. Soybean flour is quite high in protein and is not used exclusively in most recipes. For instance, when making a pizza crust, or chapatti, you can replace one fourth of the wheat flour called for in the recipe with soybean flour, and when making cookies, muffins, breads, and cakes you can replace one third of the total flour called for with soybean flour. Soybean flour is available in full-fat, low-fat, and defatted varieties.
Soy nuts
Soy nuts are dried soybeans. You can eat them as a snack, add them to a salad, or use them as an ingredient in trail mix.
Tempeh
Tempeh is a fermented soybean cake, which has a yeasty and nutty flavor. Tempeh often is used as a meat replacement. It contains even more protein than tofu. You can make tempeh just from soy or from soy that is combined with grains, legumes, and seeds. Tempeh is firm and chewy. It comes in several forms, including baked, smoked, burgers, and smoked strips. You can use tempeh as a sandwich filling, add it to a stir-fry, baste it with barbecue sauce and grill it, or substitute it for meat in tacos, sloppy joes, or other recipes that traditionally contain ground beef.
Research findings - Research done in the 1960s and 1970s supposedly showed that coconut oil is possibly not as dangerous for us as we might expect, considering its high amount of saturated fat (about 90 percent of the total fat in coconut oil is saturated). Islanders of Tokelau and Pukapuka and also South Indians, ate a diet that consisted of 35 – 60 percent fat, but still had virtually no atherosclerosis, heart disease, colon cancer, digestive issues, weight problems, or kidney disease. Although keep in mind that they often consumed a diet that was healthful overall—plenty of fresh fruits and vegetables, a large amount of fish, and very little processed food. They also got far more physical activity than most Americans do today. It is likely that their decreased risk of disease was in spite of their intake of coconut, rather than because of their intake. Research completed at the Heart Research Institute in Australia showed that people who were fed meals prepared with coconut oil had a significantly reduced blood flow after three hours, and that their high-density lipoprotein (HDL) cholesterol’s anti-inflammatory properties decreased after consumption of the coconut oil-containing meal.
Thyroid function- Contrary to advertisements on the Internet, no proof exists to show that coconut oil can improve thyroid function. In fact, some proof shows that it actually can worsen preexisting hypothyroidism.
Cholesterol levels - Studies repeatedly have shown that hydrogenated oils increase cholesterol levels. This holds true for hydrogenated coconut oil, as well.
Coconut oil vs. other oils- Just like any other fat, you should use coconut oil only occasionally and in moderation. No clear-cut, unflawed studies prove that coconut oil is any more healthful than other oils. In fact, it possibly is less healthy than oils such as canola, sesame, walnut, olive, and flaxseed.
Calories and fat - Coconut oil contains the same amount of calories per ounce as any other kind of oil. All fat contains 9 calories/gram (g), regardless of the source. One tablespoon of coconut oil contains 117 calories, 14 g fat, and 12 g saturated fat.
Salt (Sodium) Shakedown
Salt substitutes are a good option if you’re trying to cut back on Sodium intake, but they are not for everyone, so it is essential that you talk to your doctor or registered dietitian before using one. Research has shown that salt substitutes help reduce blood pressure and heart disease when used in place of table salt. Most salt Substitutes (such as Morton Salt Substitute, NoSalt, and Nu-Salt) consist of potassium chloride, which resembles sodium chloride (table salt) in taste, but is more bitter. “Lite” or “low-sodium” salts (such as Morton Lite Salt) are blends of sodium and potassium chloride and has half of sodium as compared to regular salt.
Potassium chloride does not raise blood pressure like sodium chloride does; In fact potassium actually helps it. Though many people could benefit from the extra potassium in salt substitutes, you should not use them if you have certain conditions (notably kidney disease) or if you take hypertension medications that increase potassium retention, including ACE inhibitors (such as Captopril, Lisinopril, and Benazepril) and potassium-sparing diuretics (such as Aldectone).
Some Tips:
• Lite and low-sodium salt substitutes still contain some sodium, so you still need to shake lightly.
• Another option: try an herb and spice blend, such as Mrs. Dash, that contains no sodium (check the labels to make sure).
You can make your own using dried parsley, rosemary, sage, thyme, celery seed, cumin, curry and/or garlic powder, for example. Or add lemon or lime juice and/or flavored vinegar to food.
• Eating more potassium-rich foods can help lower your blood pressure. Good sources include dairy foods, leafy greens, potatoes, sweet potatoes, broccoli, tomatoes, cantaloupe, banana, citrus fruits, citrus juices, beans, and nuts. These foods contain other nutrients and photochemical, beneficial for blood pressure and overall health—that salt substitutes lack.
Keep in mind: Processed foods and restaurant meals supply about 80 percent of the sodium consumed in the U.S., and are thus a bigger worry than salt from your salt shaker. If you cut out such salty items, you can still add a little salt to fresh foods.
Nutrition News
Substituting brown rice or other whole grains for white rice is associated with a lower risk for type 2 diabetes, according to the results from the Health Professional Follow-Up study and the Nurses Health study (NHS). It is reported in the June 14 issue of Archives of Internal Medicine.
For individual diet counseling see a registered dietitian.
Your child’s pediatrician has a list of markers that are used during well visits. Growth charts are used to assess nutritional status, weight, and development. Besides anthropometry, pediatricians look at biochemical markers and lab values, and gather dietary information to interpret nutritional status.
A determination of overweight or underweight, or understanding your child’s growth curves may shed light into your child’s dietary intake. You should bring your concerns about your child’s diet to your pediatrician and expect that your pediatrician will share thoughts if she thinks your child’s growth is affected by nutrition.
Knowing what signs and symptoms display malnutrition may help alleviate some of the stress in wondering if your child is eating well. Well-nourished children should have shiny hair that does not fall out, appear brittle, or dry. Their eyes should look bright and clear; under their eyelids should appear pink or red. Well-nourished children have skin that is smooth, firm, and of good color, while skin of undernourished children looks off in color, scaly, flaky, or cracked. If your child is eating well, his/her lips should appear smooth with good color; a malnourished child may display red or swollen lips, with cracking in the corners of the mouth.
Fingernails should appear firm and pink, not spoon-shaped, brittle, or ridged. Well-nourished children show good muscle tone, healthy posture, and long straight bones. Undernourished children may have a wasted appearance of muscles, swollen bumps on the skull or ends of bones, and bowed legs or knock-knees. Malnourished children also may appear overweight or obese.
• A variety of foods
• Fruits and vegetables that are colorful
• Calcium-rich foods, such as milk, yogurt, broccoli, and almonds
• Meals and snacks every 3-5 hours while awake
• Protein-rich foods, such as dairy, eggs, beans, legumes, tempeh, tofu, meat, or fish
• Water in place of sugary juices and sodas
• Foods that are iron-rich, such as beans, leafy green vegetables, and meats
• Enriched breads, grains, and cereals
• Incorporate small amounts of meat in casseroles, pizzas, and soups
• Choose beans, eggs, and cheese as alternatives
Child drinks too little milk
• Offer cheese and yogurt
• Add milk to soups, hot cereals, and puddings
• Use powdered milk for baking
Child drinks too much milk
• Offer water between meals and if your child is thirsty
• Serve milk at the end of the meal and limit it to two times a day
Child refuses fruits and vegetables
• Offer more of the preferred fruits and vegetables
• Serve vegetables raw, with a healthful dip
• Slice fruits so they are easy to eat
• Try dried fruits
• Put vegetables in soups and meals so that they cannot be picked out
• Continue to offer fruits and vegetables at every meal and snack
Child eats too many sweets
• Do not keep sweets or treats in the house
• Do not use sweets as a reward or bribe
• Make sure all caregivers are on the same page
Should you have the glass of wine? Are two better? Wait, is beer going to give you the same benefits? What about vodka? Do you have to have a glass of alcohol each day? Can I have a drink only three days a week? Is alcohol good for my heart? Will it raise my risk of cancer if I have a drink? The attention and changing voice of alcohol and health claims is staggering! The following facts are what we know about alcohol and health.
Red wine and heart disease
The heart-protecting benefits of red wine have received some attention. This information, however, is confusing, because professionals do not know what it is about drinking red wine that may have beneficial effects. Current thought is that it is possibly because of flavonoids, antioxidants, or lifestyle factors that have the desired effect. The American Heart Association has no specific recommendations regarding alcohol consumption and heart disease, but research is continuing to demystify the connection.
Alcohol and cholesterol
Will drinking alcohol affect your cholesterol levels? Current research shows that alcohol may have beneficial effects on raising HDL or “good” cholesterol in the blood. No evidence exists to show that drinking alcohol has the same effects as other measures to improve cholesterol ratios. The American Heart Association continues to recommend that working with a physician, increasing physical activity, losing weight if overweight, and following a healthy diet are the primary interventions in lowering cholesterol.
For your heart, the American Heart Association recommends:
“If you drink alcohol, do so in moderation. This means an average of one to two drinks per day for men and one drink per day for women. (A drink is one 12 oz. beer, 4 oz. of wine, 1.5 oz. of 80-proof spirits, or 1 oz. of 100-proof spirits.) Drinking more alcohol increases such dangers as alcoholism, high blood pressure, obesity, stroke, breast cancer, suicide and accidents. Also, it’s not possible to predict in which people alcoholism will become a problem. Given these and other risks, the American Heart Association cautions people to not start drinking, if they do not already drink alcohol. Consult your doctor on the benefits and risks of consuming alcohol in moderation.”
Alcohol and cancer
Does drinking alcohol cause cancer? According to the American Institute for Cancer Research (AICR), pretty convincing evidence shows that drinking alcohol increases the risk of liver, colon, rectal, breast, mouth, pharynx, larynx, and esophagus cancers. It is believed that alcohol damages sensitive tissues in the upper-respiratory tract when consumed, which may cause cancer. The AICR recommendations are the same as the American Heart Association recommendations for those who consume alcoholic beverages. They encourage people who do not drink alcohol not to start.
Alcohol and stress
Many people consume alcohol to reduce feelings of stress or anxiety in their lives. Research finds that alcohol in low doses may lessen the body’s response to stressors, but many studies show just the opposite effect—alcohol really increases the stress response by stimulating production of the same hormones the body produces when under stress. No conclusions on the alcohol and stress connection exist at this time.
Excess alcohol consumption also depletes many vitamin and mineral intake, and can cause liver failure, inflammation of pancreas and many other medical problems.
Is Weight Loss Stressing You Out?
Take the Weight Loss Expectations Quiz
There’s no doubt about it: trying to lose weight can be a stressful thing! There’s nothing like trying to stick to a “simple” weight loss plan for bringing you face-to-face with the frustrating complexities of human nature and the limits of our rationality and will power. And even when we do manage to do what we know we should, often our bodies seem to operate according to a different kind of math—where a 3500-calorie deficit doesn’t always equal one pound of weight lost.
Unfortunately this constant stress can make losing weight more difficult. Research shows that chronic stress can affect your metabolism, promoting fat storage, and increasing cravings for sugary, high-fat “comfort foods.”
There are lots of things you can do to manage this stress, ranging from yoga and meditation to a hot bath or a pleasant walk in the park. In this article we’ll focus on how certain (very common) expectations about weight loss can cause stress, and how you can adjust your expectations so that you’re not stressing out about your own weight loss (or lack thereof).
The Weight Loss Expectations Quiz - To find out whether your expectations about weight loss may be increasing your stress levels, take the following brief quiz. Indicate whether you think the following statements are true or false. To benefit from this exercise, your answer should reflect how you honestly feel most of the time, NOT what you think the “correct” response might be.
• I have taken a careful look at my eating and exercise habits, and I have a good idea of what I need to change and how I want to do it.
• I have accepted the idea that I need to make permanent changes in my lifestyle to lose weight and keep it off permanently.
• I will feel successful only if I reach my weight loss goal.
• I know that it took time to gain weight, and I believe it is best to try to lose the weight slowly.
• I am working on weight loss now because I really want to, not because someone else thinks I should.
• If I can manage to lose the weight, I think many other problems in my life will be solved.
• I am willing and able to do a significant amount of physical activity on a daily basis, including planned exercise.
• I can lose weight successfully with no slip-ups.
• I am ready, willing, and able to spend enough time each day planning and tracking my food intake and exercise activities.
• If my weight loss slows down or stalls out, I usually lose my motivation and stop my program.
• When I am having problems sticking to my plan, I usually get on the message boards or the phone and talk about it with other people.
• I have many stressful situations in my life right now, but I’m determined to be successful at weight loss.
Scoring the Quiz
Look at your answers to questions 1,2,4,5,7, 9 and 11, and give yourself 1 point for every True answer, and 0 for every False. For questions 3,6,8,10 and 12, give yourself 1 point for every False answer, and 0 for every True. Add your total points up to get your score.
A high score (7-12 points) shows that your expectations about weight loss are more realistic, and you are more likely to reach your goal.
Each question you scored a zero for represents a misconception or unrealistic expectation that might be adding unnecessary stress to your weight loss efforts.
For example, a zero on Question 11 (you don’t talk to others when you have trouble sticking to your plan) may indicate that you tend to keep problems to yourself, which can add even more stress to the difficulties you are already having.
Scoring zero on Question 8 (believing you can lose weight successfully without slipping up) may mean that you are unrealistically expecting perfection. Slip-ups are inevitable, but they also help you learn. Expecting to be perfect creates more stress when things don’t turn out as desired. Plus, you will learn less about what does and does not work for you in different circumstances.
Likewise, a zero on Question 12 (determination for weight loss despite high stress in other areas of your life) may indicate that you don’t fully appreciate the difficulties of trying to lose weight, or the importance of modifying your weight loss expectations when other aspects of life become difficult. Sometimes, just holding your own and not gaining (or regaining) weight is a very significant accomplishment!
Finally, the most important concept—if you scored a 0 on Question 6 (believing that weight loss will solve many other problems in your life), you may be expecting more than weight loss can deliver, setting yourself up for problems both now and after you reach your goal.
At least two negative things can happen when you start looking at weight loss as the “magic” solution to everything. First, this puts pressure on the daily ups and downs of your weight loss journey. Every slip-up or bad day, every weight plateau, becomes magnified in importance because, in your head, it is linked to so many other important things. You can imagine how much extra stress you generate if going over your calorie budget or skipping an exercise session has come to mean that the career or the relationship you want is that much further away.
Second, the belief that you have to lose weight before you can start living the life you want only keeps you from creating that life right now.
When healthy eating and exercise are just a small part of what you do to care for yourself, you’ll likely decrease stress and progress towards your weight loss goal. A big part of making a successful lifestyle change is putting your weight in meaningful perspective.
For individual diet counseling, see a registered dietitian. Many insurance companies now pay for the consults.
Hemp use dates back to the Stone Age. Imprints of hemp fibers have been found in 10,000-year-old pottery shards in Asia. Clothing, shoes, ropes, paper, and, probably, wallets, were all made from these fibers. Later, in medieval Germany and Italy, hemp was a common ingredient in recipes like pies and soups. Besides having an abundance of uses, hemp is also easy on the eco-system. It requires little to no pesticides while cotton, for example, is one of the most heavily-sprayed crops in the world. Hemp also replenishes the soil with nutrients, controls erosion, and produces oxygen. Just as growing hemp is a boon to the environment, eating it is a boon to your health.
Although the leaves of the hemp plant can be eaten, the part of the plant best known for nutritional value is the seeds. These small seeds are highly nutritious, containing essential fatty acids, amino acids, and minerals. About a third of the weight of the seed is made up of oil, and most of that oil is the healthy variety: ALA (alpha-linoleic acid, a type of Omega-3 fat) and linoleic acid. These essential fatty acids (EFA’s for short) can benefit your health in many ways. Hemp seeds also contain complete, high-quality protein and all eight essential amino acids.
Because of U.S. regulations, you won’t be able to grow your own hemp plants or buy them at your local farmers market, but you can still reap the benefits of this amazing plant thanks to a growing number of food products at your local grocery store and online. Hempseed and its oil have a unique, nutty flavor, similar to flaxseed.
A continually expanding variety of other hemp food products, like granola, snack bars, protein powders, waffles, and even hemp milk, hemp tofu, and hemp butter are available these days, usually at natural foods stores and online retailers. Keep in mind that the least processed products will be the most affordable, so if you’re itching to add the healthfulness of hemp to your diet, try plain hemp seeds and create your own recipes. Here are just a few examples of what you’ll find at the grocery these days.
Hempseeds can be eaten raw, added to smoothies, cereals and other recipes, and used in baked goods like muffins, breads and granola bars. You can find shelled/hulled hempseeds in the bulk foods section of natural foods stores, online, and sometimes packaged in the baking aisle of the supermarket. Because they contain primarily unsaturated fat, hemp seeds should be stored away from light and heat, and refrigerated.
Hemp Oil is used mainly as a supplement and has a fairly strong nutty flavor. It’s nutritionally superior to both olive and flaxseed oils and can be used in salad dressings, smoothies and other recipes but shouldn’t be heated or cooked. You’ll find it in opaque bottles, in the section of refrigerated supplements in natural foods stores. When buying, look for an organic, cold-pressed and raw variety, and always store hemp oil in dark-colored bottles in the refrigerator to maintain its chemical stability and freshness.
Hemp Milk is a dairy-free alternative to milk that is widely available in natural food stores, and comes in original (plain), vanilla, and chocolate flavors. You’ll find it on the grocery shelf with other shelf-stable milk alternatives (like soy milk, rice milk, etc.).
Hemp Granola is a tasty and nutritious breakfast. It has a nutty flavor, crunchy texture and a boost of nutrition, thanks to the hemp: omega-3’s, omega-6’s, fiber, and protein. The same brand also makes tasty hemp-enhanced instant oatmeal, granola bars and more. You’ll find such products in the breakfast aisle of your natural foods store.
Hemp Protein Powder can make a quick, high-protein meal on the go. Just add it a scoop to your favorite smoothie combination, or mix it into juice, milk, yogurt or other liquids. You’ll find hemp protein powder in the protein supplement section of natural foods stores. Unlike the whole hempseeds and oils, the protein has been isolated, so these powders are fat-free. An example is Nutiva’s Organic Hemp Protein Powder, to which no flavors or sweeteners have been added. Just two scoops add 11 grams of high-quality protein and 3 grams of fiber for 120 calories.
Hemp Seed Butter can be used like peanut butter. Spread it on crackers or bread; use it as a dip for apple slices; or replace it for any nut butter a recipe might call for. It’s a rich source of healthy fatty acids and protein, too. Like natural peanut butter, which has no additives, you should stir it to mix the oils and store it in the refrigerator to prolong shelf life and prevent oil separation.
Hemp Nuts are a deliciously crunchy snack when eaten plain but can also be added to your favorite trail mix, cereals or salads. You might also find Hemp Nuts in the bulk foods or natural snacks sections.
Some foods area rated unjustly based on rumor, outdated recommendations, or simple misinformation. The truth about certain foods, however, can sometimes be better than you’ve been led to believe. Let’s take some examples:
Eggs: Considered high in cholesterol and fat, many people have held onto the outdated advice to limit eggs to one or two per week.
Food Truth: Eggs are better than they’re cracked up to be. Although high in cholesterol, eggs are a source of high-quality protein and are low in saturated fat - one of the key culprits in raising blood cholesterol. The American Heart Association recognizes that one egg yolk, with 213 milligrams of cholesterol, can fit into the daily recommendation of no more than 300 mg of cholesterol. Keep in mind that eggs may be part of many different foods and you should still watch cholesterol intake from other foods.
Pasta and Rice: People who suffer from “carbo-phobia” often shun pasta and rice for no good reason.
Food Truth: Both pasta and rice are naturally low in fat; the problem lies in toppings, sauces, and large portions. Red sauces on your pasta will hold down the calories and fat while supplying lycopene, a powerful antioxidant that may help to reduce risk for cancer. Whole wheat pasta and brown rice carry the added bonus of fiber, takes longer to digest and helps you feel satisfied longer, while a growing number of healthy pasta products boast added protein, fiber and omega-3 fats. Quick-cooking brown rice makes this healthy option even easier to prepare.
Nuts: The high fat content in nuts causes many people to reserve them for special occasions, or to say “no” to nuts altogether.
Food Truth: Although nuts are high in fat, they contain mostly mono - and polyunsaturated fats, - fats with a heart-friendly reputation. In fact, nuts have been shown to have a protective effect on the heart, which may be attributed to their healthy fat profile on the vitamin E and fiber content. Rich in protein, nuts also offer such nutrients and folate, phosphorus, magnesium, copper, zinc, and selenium. Another bonus – nuts as a snack can help to delay hunger pangs on fewer calories compared to other snack foods. (Just stick to 10-12 nuts /day.)
Potatoes: Potatoes have been pushed off the plate based on the conviction that they pack on the pounds and provide few nutrients.
Food Truth: Potatoes contain a type of fiber known as “resistant starch.” Emerging research shows that resistant starch in potatoes, legumes, and grains helps to fill you up, reduce overall hunger. Both white and sweet potatoes are low in sodium and rich in potassium, a combination that helps to maintain healthy blood pressure. Sweet potatoes are especially rich in vitamin A and has lower glycemic index. Keep potatoes healthy with toppings and cooking methods that don’t add loads of fat and calories.
Pomegranate (Anar): Get your antioxidants.
Pomegranates are indigenous to Africa, India and the Middle East, and were brought to California by the Spanish. The seeds, juice, and flower – the leathery skin discarded – have long been used in Ayurvedic and Chinese medicine to treat diabetes. Pomegranate also has been shown to increase blood flow in the arteries, help protect against prostate cancer, and slow cartilage loss in people with arthritis. Pomegranates are about the size of an orange. The skin and fibrous membranes that surround the ruby-red juice filled sacs – called arils – are discarded. The arils (there are literally hundreds in every pomegranate) can be pressed for juice, eaten out of hand or used as a garnish. Drink ½ cup of pomegranate juice every day or include pomegranate juice in cooking.
For a tasty vinaigrette salad dressing, combine 1/3 cup pomegranate juice, 3 tablespoons white vinegar, 2 tablespoons sugar, 1 tsp canola oil, 1 ½ teaspoons grated fresh ginger, pinch of red pepper flakes and salt.
For a sauce for fish or chicken, reduce pomegranate juice by boiling in a saucepan until slightly thickened. Season with your favorite mustard (such as Dijon or whole-grain) and ground black pepper.
Make a simple sauce by bringing pomegranate juice to a boil and thickening with cornstarch dissolved in water.
Add pomegranate juice to marinates, iced tea, juice “cocktails,” and smoothies. Add the juice to your holiday cranberry sauce.
Add pomegranate juice to your favorite grilled chicken marinade or basting sauce.
A food allergy is an abnormal response to food triggered by the immune system. It can be severe or even life threatening. Food intolerance, on the other hand, doesn’t involve the immune system. It’s very important for people who have a true food allergy to have it clinically diagnosed so serious allergic reactions can be prevented.
Food intolerance is often mislabeled as an allergy because the symptoms are similar but with food intolerance, the reaction usually results from faulty digestion or metabolism. For example, the body may not be able to fully digest a component of food, such as lactose in milk products. Some types of food intolerance will permit small servings of the problem food without unpleasant side effects; the exception is gluten intolerance, or celiac disease, which requires complete avoidance of all foods containing gluten (Wheat Rye, barley, and oats).
A true food allergy occurs when the immune system mistakenly reacts to a food as a harmful substance. In most cases, the body reacts by creating immunoglobulin E(lgE) antibodies to the food. When these lgE antibodies react with the food, histamine and other chemicals are released, causing an allergic reaction. The reaction may be mild (rashes, hives, itching, swelling, diarrhea, cramps, or vomiting) or severe (impaired breathing, wheezing, loss of consciousness, and anaphylaxis). Symptoms typically appear within minutes to two hours after the food is eaten.
If you suspect a food allergy or intolerance, keeping a food record will be very helpful in identifying suspected foods and getting an accurate diagnosis. Write down the symptoms you experience, how soon they came on, how long they lasted after eating, and the food or foods you ate prior to the onset of symptoms.
There are two tests most commonly used to determine whether an allergy exists: a prick skin test or a blood test. Testing is used to confirm or reject suspected foods. Both tests can indicate only whether lgE is present. Therefore, your doctor must combine the test results along with your medical history, food record, and possibly a food challenge, to make a food allergy diagnosis.
Eggs, Fish, Milk, Peanuts, Shellfish, Soy, Wheat and Tree Nuts (such as almonds, pecans, Brazil nets, etc.)
Don’t be intimidated by the figure of 2½ hours a week of physical activity as suggested in the new federal exercise guidelines, says Tufts’ University’s Dr. Miriam Nelson, who served as vice chair of the expert panel behind the recommendations. “Any activity is better than nothing. That’s the really important message,” says Nelson, an associate professor at the Friedman School and director of the John Hancock Center for Physical Activity and Nutrition. “Don’t think, I’ll never get there.” It’s important to take a step-wise approach.”
The new Physical Activity Guidelines for Americans, released by the Health and Human Services (HHS) Department, are based on the first thorough review of scientific research about physical activity and health in more than a decade.
Nelson and colleagues spent nearly a year studying the data.
“It was so thorough, and there was so much evidence of the benefits of physical activity,” Nelson summarizes. “It’s hard to believe more people don’t realize this. People have to wake up.”
But getting the health boost doesn’t have to mean spending hours at the gym. “You can accumulate this activity in many different ways,” says Nelson. “There are an infinite variety of combinations of activity, including everyday activities. You don’t have to put on your sneakers and go for a run. You can dance, walk your dog, participate in sports, and take the stairs at work.”
That 2½ hour guideline represents the goal for moderate exercise, which could include brisk walks, water aerobics, dancing or gardening. “Moderate” activity is defined as enough exertion that you can still talk, but can’t catch enough breaths to sing.
Just 75 minutes a week of vigorous activity – where you can only say a few words without stopping to catch your breath - can do the trick if you’re pressed for time. That might include race-walking, jogging or running, swimming laps, jumping rope or hiking uphill or with a heavy backpack.
However you get up off the couch and start working toward that goal, Nelson says, it’s best to aim for a mix of aerobic exercise and strength training. If you do something that gets your heart rate up on most days of the week, incorporate muscle strengthening activities – such as weight training, push-ups, sit-up or heavy gardening – at least two days a week. On other days, aerobic activity should be performed in stints of at least 10 minutes. Older Adults should follow the same guidelines if possible. If a chronic condition keeps you from following the guidelines, you should be as physically active as your abilities and conditions allow. If you’re at risk of falling, you should also do exercises that maintain or improve balance.
Whatever your situation, though, the first step is to get moving. “Being completely sedentary is the most risky,” Nelson says. “So do anything. I’m dead serious. Think, ‘What’s the one activity I enjoy?’ or ‘what activity do I detest the least?’ and then do it!”
According to the expert panel, regular physical activity reduces the risk in adults of early death, coronary heart disease, stroke, high blood pressure, Type 2 diabetes, colon and breast cancer, and depression. Getting moving can improve thinking ability in older adults, and the ability to engage in activities needed for daily living.
Do You Know About Celiac Disease?
Foods to be avoided on a gluten-free diet: Barley, bran, bulgur, couscous, durum, einkorn, farina, faro, hydrolyzed plant protein (HPP), hydrolyzed vegetable protein (HVP), kamut, malt and malt extract, rye, semolina, spelt, triticale, wheat, wheat bran, wheat germ, wheat starch. Breads, baked goods, and pasta made with any grains above. Processed meats and luncheon meats containing HPP or HVP. Any sauces or gravies that may contain flour. Instant coffee, instant tea, instant cocoa mixes, some root beer, grain alcohol, soy sauce, some vinegar. Check the labels of prepared and processed foods for “hidden” gluten foods.
Drink lots of fluids: Drink at least 8-10 glasses of water a day. You reduce your chances by about 50 percent in avoiding kidney stones. Always keep water bottle with you.
In India Honey has been used as a medicinal agent for thousands of years. It is described in the Koran as “a drink of many colors where in there is healing for all people.” The use of this golden liquid to heal wounds was even reported over 3,500 years ago in an Egyptian medical text. Despite its rich history, western researchers are only now beginning to understand the healing properties of this ancient remedy.
Germ fighting:
MRSA (Methicillin-resistant Staphylococcus aureus) is now of great concern in both hospitals and in the community, and honey shows great promise in combating this super-bug. New research suggests that honey from pollen of the Leptospermum, or manuka, shrub in New Zealand is effective in fighting MRSA, in addition to other harmful bacteria such as E. Coli, and Helicobacter Pylori (a common cause of peptic ulcers), and the bacteria responsible for chronic sinusitis. Manuka Honey’s antibacterial activity is attributed to the unique compound from the plant’s nectar that seems to work synergistically to kill bacteria, going beyond the antibacterial qualities of hydrogen peroxide found in all honey varieties.
Healing:
Jennifer Eddy, MD, a professor at the University of Wisconsin School of Medicine, is currently conducting a trial for the use of honey-covered dressings to treat open wounds, specifically diabetic’s foot ulcers. Rather than using more expensive Manuka honey, however, Dr Eddy conducts her research with standard supermarket honey. She notes that most case studies of treating wounds with honey are from developing countries where cost is a major factor in determining care. Diabetic foot ulcers are a major source of medical cost in the US as well leading to long periods of recovery and, in some cases, amputation. Honey offers promising results, speeding healing and reducing the need for repeated courses of strong antibiotics.
Soothing:
Another recent study found that buckwheat honey performed better than dextromethorphan (a common over-the-counter cough suppressant) to calm nighttime cough and improve sleep. To treat sore throat, drinking a beverage of one tablespoon honey combined with hot water and a twist of lemon helps. In India it is a common practice to mix ginger with honey to treat cough and sore throat. Buckwheat honey, which is dark in color and with a molasses like flavor, can be found in natural health stores.
Our mothers and grandmothers knew many different honey remedies to treat many illnesses. Get some advice and it will not harm you and save you money by using honey, an ancient remedy.
For individual diet counseling, see a registered dietitian. Many insurance companies now pay for the consults.
Your liver works hard. It helps digest food, regulates cholesterol and fat metabolism, and cleans blood impurities, among other important functions. It’s no wonder then that dozens of dietary supplements-pills, powders and tonics are available to protect liver. Liver Care, Liverite, Liver Plus, Liver RX are but a few that claim to “neutralize toxins” and repair and regenerate liver. Some products even claim to alleviate chronic fatigue, food allergies, PMS, and immune problems, as well as increase energy, lower cholesterol, and help you lose weight.
Let’s review these claims:
Liver wrap-up:
The Best Way to Protect Your Liver is to:
In a small observational study published in “Neurology,” British researchers report that older people with low but sill normal level of B12 were six times more likely to experience brain atrophy as those with highest levels. The low-B12 group in the study also lost twice as much brain volume on average.
“Many factors that affect brain health are thought to be out of our control,” said lead author Ann Vogiatzoglou, MS, of the University of Oxford. “But this study suggest that simply adjusting our diet to consume more vitamin B12 through eating meat, fish, fortified cereals or milk may be something we can easily adjust to prevent brain shrinkage and to perhaps save our memory.”
Vitamin B12 is naturally found in foods that come from animals, including fish, meat, poultry, eggs milk and dairy products. The Recommended Dietary Allowance (RDA) for adult is 2.4 microgram per day. Most nutrition facts labels don’t list a food’s B12 content; those that do use percentage based on Daily Value, which for B12 is 6.0 micrograms.
Older adults, up to 30 percent of those 50-plus, may have a weaker production of stomach acid or taking antacids for reflux do not absorb sufficient B12 from foods, so their dietary adjustment to boost B12 intake is beneficial.
These individuals, however, are able to absorb the synthetic B12 in fortified foods and dietary supplements.
Vitamin B12 is important to brain chemistry and some previous studies have associated B12 deficiency with cognitive problems, but results are inconsistent. Although too small to investigate cognitive changes, the new British study set out to look at B12 and the brain directly, using MRI scans to measure brain volume, It was also notable for using only healthy volunteers, none of them were technically B12 deficient.
Vogiatzoglou and her colleagues followed 107 men and women, average age 73, for five years. One third of the subjects with the lowest vitamin B12 levels proved more likely to experience brain shrinkage and saw a greater volume of atrophy. The researchers were able to conclude that there is a strong association of Vitamin B12 markers and the brain volume.
According to Susanne Sorensen, MD, of the Alzheimer’s Society in the UK, “shrinkage is usually associated with the development of dementia. This is another reason why it is crucial for people to lead a healthy lifestyle with a balanced diet rich in B Vitamins and antioxidants.”
The following food servings all provide at least 25 percent of Daily value of Vitamin B12:
Plain yogurt, milk 1 cup
Sockeye salmon 3 ounces
Rainbow trout 3 ounces
Clams, cooked 3 ounces
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