Former head of the FDA (Food and Drug Administration) David Kessler takes a walk through the National's Stadium in our own Washington, DC, describing what our food really is and how it traps us in a vicious cycle of eating. He is the author of the book The End of Overeating where he discusses the "conditioned hypereating" that has lead Americans towards the obesity epidemic. Reward driven eating has caused us to rely on salt on fat (French fries, for example), fat on fat (ie cheeseburgers), and sugar on fat (ie chocolate chip cookies) to power our stomachs and our brains. Read on (and the rest of the article) to understand that it is time to break the Pavlovian link between what we eat and why.
"Everyone learns them through individual life experience. A cue can be a sound (think Pavlov's famous bell, causing dogs to salivate), a sight (a fast food restaurant's conspicuous Golden Arches), a mood (always eating when elated/depressed), even an emotional memory (cookies just like grandma baked). Cues capture your attention, arouse desire and prime you for gustatory action. More importantly, they do all of the preceding whether you want them to or not: In one study, people given a snack high in fat and sugar for five straight mornings reported craving something sweet at the same time for days afterward."
Thursday, October 15, 2009
Sunday, October 4, 2009
Chia - Seeds, NOT Pet
I was recently asked about the nutrition content and benefits of chia seeds. These edible seeds are actually the same seed used to have your "pet plant" grow its hair. The seed has its roots in Mexican history, with Aztecs using it as a staple food in their diets. Chia seeds are a nutritional supplement similar to flax. By sprinkling chia seeds on your cereal, yogurt, smoothies, and salads or sandwiches, you are adding a significant amount of protein, essential fatty acids, fiber, and vitamins and minerals.
Chia seeds absorb an absorbidant amount of water, creating a gelatinous structure as the seed swells and expands. This gel, like other soluble fibers, creates a barrier in the gut, thus slowing the absorption of carbohydrates into sugars. This gives chia seeds a low glycemic index, meaning they provide sustained energy. This is not only beneficial for diabetics trying to avoid blood sugar peaks and valleys, but beneficial for the general population. We will all experience an influx of blood sugars after eating simple, white, and processed carbohydrates. With the sharp rise in blood sugar, our body secretes an equal amount of insulin to help our cells quickly take in the sugar (glucose) and bring our blood sugars sharply back down. As blood sugars reach a low, you may feel weak, jittery, and hungry before you have actually metabolized the calories. Including foods rich in fiber, like chia seeds, fruits and vegetables with skins, beans, lentils, nuts, seeds, whole grains, and oats, helps stabalize your energy, maintain regularity, and keep cholesterol levels at bay.
The chias ability to absorb and hold on to water also makes them great hydrators. They help maintain electrolyte (potassium, sodium, chloride) balance which influences hydration as well. Although chia seeds have often been used by endurance runners for this reason, I would not necessarily recommend their use during endurance events. During long periods of exercise, athletes need quick forms of energy. Their are many products available such as GU, Power Gels, Hammer Gels, Clif Shots, and even Gatorade and other sports drinks that consist primarily of glucose. Glucose is your body's preferred source of fuel - all other forms of sugar must be first converted into glucose before your body can utilize the energy. These nutritional gels are made from glucose so that your body can use the fuel immediately, where as the energy from chia seeds will not be utilized until after the longer, more complex carbohydrate bonds are broken down.
The healthy protein and fat in the seeds will also delay digestion, possibly causing gastrointestinal upset. Carbohydrate breakdown starts in the mouth with the secretion of the salivary enzyme amylase, where as protein and fats are not digested until the stomach and small intestine where protease and lipase are produced. Blood flow to the gut is altered during physical activity because the heart, lungs, and muscles take priority. Additionally, for those of us who are not used to diets high in fiber, the chia seeds may create additional "burdens."
Overall, my advise is to use the chia seeds on a regular basis to add omega-3 fatty acids and amino acids as well as fiber into your diet, but to hold out on their usage during athletic events. If you are tempted to try them, make sure to do so before a competitive event or race.
Chia seeds absorb an absorbidant amount of water, creating a gelatinous structure as the seed swells and expands. This gel, like other soluble fibers, creates a barrier in the gut, thus slowing the absorption of carbohydrates into sugars. This gives chia seeds a low glycemic index, meaning they provide sustained energy. This is not only beneficial for diabetics trying to avoid blood sugar peaks and valleys, but beneficial for the general population. We will all experience an influx of blood sugars after eating simple, white, and processed carbohydrates. With the sharp rise in blood sugar, our body secretes an equal amount of insulin to help our cells quickly take in the sugar (glucose) and bring our blood sugars sharply back down. As blood sugars reach a low, you may feel weak, jittery, and hungry before you have actually metabolized the calories. Including foods rich in fiber, like chia seeds, fruits and vegetables with skins, beans, lentils, nuts, seeds, whole grains, and oats, helps stabalize your energy, maintain regularity, and keep cholesterol levels at bay.
The chias ability to absorb and hold on to water also makes them great hydrators. They help maintain electrolyte (potassium, sodium, chloride) balance which influences hydration as well. Although chia seeds have often been used by endurance runners for this reason, I would not necessarily recommend their use during endurance events. During long periods of exercise, athletes need quick forms of energy. Their are many products available such as GU, Power Gels, Hammer Gels, Clif Shots, and even Gatorade and other sports drinks that consist primarily of glucose. Glucose is your body's preferred source of fuel - all other forms of sugar must be first converted into glucose before your body can utilize the energy. These nutritional gels are made from glucose so that your body can use the fuel immediately, where as the energy from chia seeds will not be utilized until after the longer, more complex carbohydrate bonds are broken down.
The healthy protein and fat in the seeds will also delay digestion, possibly causing gastrointestinal upset. Carbohydrate breakdown starts in the mouth with the secretion of the salivary enzyme amylase, where as protein and fats are not digested until the stomach and small intestine where protease and lipase are produced. Blood flow to the gut is altered during physical activity because the heart, lungs, and muscles take priority. Additionally, for those of us who are not used to diets high in fiber, the chia seeds may create additional "burdens."
Overall, my advise is to use the chia seeds on a regular basis to add omega-3 fatty acids and amino acids as well as fiber into your diet, but to hold out on their usage during athletic events. If you are tempted to try them, make sure to do so before a competitive event or race.
Wednesday, September 9, 2009
Good Nutrition to Fight Mesothelioma Cancer
Richard Moyle, National Awareness Coordinator of the Mesothelioma Center, contributed today's post.
Mesothelioma is a rare cancer that develops in the mesothelial cells that make up the lining of the lungs, heart and abdomen. Though a few other causes of mesothelioma have been discovered, the primary cause is exposure to asbestos. Asbestos is a naturally occurring mineral that was used in a number of military and industrial applications throughout the 20th century. Symptoms do not usually become noticeable until about 20 to 50 years after primary exposure and the cancer is typically diagnosed in later stages when treatment options are more limited.
Even though mesothelioma is not a cancer that can be prevented by better nutrition, a healthier and more balanced diet can be very beneficial to mesothelioma patients. Better eating can not only improve chances of survival, but also help alleviate painful disease symptoms and unwanted treatment side effects.
One of the most common side effects of mesothelioma treatment is nausea. There are a number of dietary changes you can make to help this problem. Dry grain products like crackers and toast can help calm an upset stomach. Bland foods will also help with nausea, as well as acid reflux problems.
Dark green leafy vegetables are filled with essential vitamins, minerals, and other nutrients that provide important cancer-fighting benefits. Along with antioxidants that fight cancer-causing free radicals, dark leafy greens contain phytochemicals, powerful anti-cancer enzymes that help cleanse the body of carcinogens and block the activity of enzymes that are known to activate carcinogens.
There are also many delicious types of berries you can incorporate into your diet to benefit from the cancer-fighting nutrients they contain, including blueberries, blackberries, raspberries, strawberries, loganberries, cranberries. Berries contain a number of cancer-fighting phytonutrients like anthocyanins, ellagic acid, pterostilbene and resveratrol. In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.
Garlic can also be beneficial for mesothelioma patients as it produces a chemical called allicin. Garlic appears to have the greatest affect on stomach cancer and prostate cancer in men, but affects have been noted in all types of cancer and on different carcinogens. Animal trials have been performed with positive effects. In one such study, a number of mice with cancer were injected with allicin. The control group (those not injected with the compound) lived an average of two months, while those receiving the injection lived an average of six months or longer.
Cancer is a complex medical condition, with many factors playing various roles in development and treatment. However, most patients will undoubtedly benefit from a better diet in a number of ways.
Mesothelioma is a rare cancer that develops in the mesothelial cells that make up the lining of the lungs, heart and abdomen. Though a few other causes of mesothelioma have been discovered, the primary cause is exposure to asbestos. Asbestos is a naturally occurring mineral that was used in a number of military and industrial applications throughout the 20th century. Symptoms do not usually become noticeable until about 20 to 50 years after primary exposure and the cancer is typically diagnosed in later stages when treatment options are more limited.
Even though mesothelioma is not a cancer that can be prevented by better nutrition, a healthier and more balanced diet can be very beneficial to mesothelioma patients. Better eating can not only improve chances of survival, but also help alleviate painful disease symptoms and unwanted treatment side effects.
One of the most common side effects of mesothelioma treatment is nausea. There are a number of dietary changes you can make to help this problem. Dry grain products like crackers and toast can help calm an upset stomach. Bland foods will also help with nausea, as well as acid reflux problems.
Dark green leafy vegetables are filled with essential vitamins, minerals, and other nutrients that provide important cancer-fighting benefits. Along with antioxidants that fight cancer-causing free radicals, dark leafy greens contain phytochemicals, powerful anti-cancer enzymes that help cleanse the body of carcinogens and block the activity of enzymes that are known to activate carcinogens.
There are also many delicious types of berries you can incorporate into your diet to benefit from the cancer-fighting nutrients they contain, including blueberries, blackberries, raspberries, strawberries, loganberries, cranberries. Berries contain a number of cancer-fighting phytonutrients like anthocyanins, ellagic acid, pterostilbene and resveratrol. In one study, extracts of six types of berries were tested for their ability to prevent the growth and spread of different types of cancer cells. Amazingly, each different type of berry was found to have an entirely unique combination of phytonutrients, and all six varieties of berry extract were able to kill cancer cells in the laboratory.
Garlic can also be beneficial for mesothelioma patients as it produces a chemical called allicin. Garlic appears to have the greatest affect on stomach cancer and prostate cancer in men, but affects have been noted in all types of cancer and on different carcinogens. Animal trials have been performed with positive effects. In one such study, a number of mice with cancer were injected with allicin. The control group (those not injected with the compound) lived an average of two months, while those receiving the injection lived an average of six months or longer.
Cancer is a complex medical condition, with many factors playing various roles in development and treatment. However, most patients will undoubtedly benefit from a better diet in a number of ways.
Tuesday, August 11, 2009
Why Exercise Won't Make You Thin
by Melissa Bosslet, RD, LN, CPT
Time Magazine summarizes what every dietitian already knew - eating right is 85% of winning the battle against the bulge. The article is well written, so you should read it and escape with insight into your post-exercise indulges. I dare you, add up those calories. In the meantime, here is a quick summary.
Just because you exercised does not mean...
My favorite post exercise meal instead of pizza or a doughnut? Salmon (anti-inflammatory and full of good quality protein for muscle building), quinoa (a low glycemic grain balanced with some protein to replace carbohydrates), a dark green leafy salad with kale and tomatoes (anti-oxidants to repair damaged cells), water with lemon (hydrating + vitamin C for immunity), and steamed broccoli (contains quercetin which has anti-inflammatory and anti-oxidant properties). See ya at the gym!
Time Magazine summarizes what every dietitian already knew - eating right is 85% of winning the battle against the bulge. The article is well written, so you should read it and escape with insight into your post-exercise indulges. I dare you, add up those calories. In the meantime, here is a quick summary.
Just because you exercised does not mean...
- You should be sedentary the rest of the day. Lesson learned - take the stairs!
- You can't "exercise" again. If you spent some time at the gym, it is still beneficial to go for a walk, garden, golf, throw the ball around with the kids. It all adds up.
- You should eat whatever you want. Greater calories in than out still equals weight gain (or lack of weight loss). Also keep in mind what you are eating may be changing your hormones or creating stress on the body which will also prevent optimal health.
- You shouldn't exercise differently. Doing the same exercise every day for multiple years will not create weight loss. You must change to see results - the body responds to change, both in exercise and in food choices.
- You should drink a sports drink like Gatorade or Vitamin Water. Save sports drinks for very warm days where you exercised over 1 hour. Most likely you will replace the sugars and electrolytes you lost while exercising within your next meal.
- Has cardiovascular and disease fighting benefits.
- Has anti-aging properties. It keeps are bones and muscles strong and our brains sharp.
- Is calorie expending, which means you are burning calories. Just make sure it is a calorie deficit if you are trying to lose weight. Also keep in mind cutting calories too sharply will put your body into starvation mode and you will conserve body fat. Maintain a 300 to 500 calorie deficit.
My favorite post exercise meal instead of pizza or a doughnut? Salmon (anti-inflammatory and full of good quality protein for muscle building), quinoa (a low glycemic grain balanced with some protein to replace carbohydrates), a dark green leafy salad with kale and tomatoes (anti-oxidants to repair damaged cells), water with lemon (hydrating + vitamin C for immunity), and steamed broccoli (contains quercetin which has anti-inflammatory and anti-oxidant properties). See ya at the gym!
Monday, June 1, 2009
Curb the Cravings
Tips to Avoid Indulging
by Melissa Bosslet, RD, LN, CPT
Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.
Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.
Next time a craving rears its ugly head, focus on these things:
by Melissa Bosslet, RD, LN, CPT
Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.
Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.
Next time a craving rears its ugly head, focus on these things:
- Try eating a food that will lead to production of serotonin and/or dopamine
- Avoid situations that tend to provoke cravings
- Indulge in a nap instead of the food
- Stay well nourished by eating a variety of foods every 3-4 hours to balance blood sugars and prevent serotonin lulls
- Wait 15 minutes - often times the craving will pass
- Really think about what the body is missing - protein? healthy fats? nutrient rich carbs?
Friday, May 29, 2009
Attention Athletes
If I haven't personally convinced you to look at your diet for the answer to most health and fitness concerns, read this article:
Unhealthy Lifestyle Nearly Ruined Famiglietti
Then, pick up the phone and call 301.231.0026 to receive your Nutrition Evaluation from Registered Dietitian/Certified Personal Trainer Melissa Bosslet or Elizabeth Blumberg. Watch your sports performance soar!
Unhealthy Lifestyle Nearly Ruined Famiglietti
Then, pick up the phone and call 301.231.0026 to receive your Nutrition Evaluation from Registered Dietitian/Certified Personal Trainer Melissa Bosslet or Elizabeth Blumberg. Watch your sports performance soar!
Thursday, May 28, 2009
Living Without
The magazine Living Without provides a magnitude of wonderful information for anyone with food allergies or food sensitivities. They always offer wonderful recipes and allergen-free product suggestions - you can even sign up for weekly emailed recipes. Monthly articles are a great resource as well. Living with food allergies can be difficult but the authors give great tips and share experiences. Check out past issues online!
Tuesday, May 19, 2009
Starbucks Tries Gluten Free
By Melissa Bosslet, RD, LN, CPT
During my morning stop at Starbucks*, I noticed a new pastry in the case. Valencia Orange Cake, and it's Gluten Free! Each mini cake is individually wrapped to prevent cross-contamination. Ingredients include egg, almonds, orange pulp, sugar, orange peel, gluten free baking powder, and orange oil. So the tiny cake is not allergen free, but it doesn't have any wheat, rye, or oats. Although I did not personally try the cake, after researching the taste online, the verdict appears to be tasty! Reports mention that it had lots of orange flavor despite a hint of egg (egg is the first ingredient).
As for their drinks, most are naturally gluten free sans the frappuccino with "chips," such as the Java Chip or Chocolate Chip. The Cafe Vanilla Frapuccino and Vanilla Bean Cream Frappuccino both contain a Vanilla Bean Powder that is produced in a factory that also makes gluten-containing products but does not contain gluten itself. The eggnog seasonal drinks are gluten free depending on the local suppliers manufacturing practices.
*Don't worry - I do practice what I preach. My drink order is a grande decaf, black.
During my morning stop at Starbucks*, I noticed a new pastry in the case. Valencia Orange Cake, and it's Gluten Free! Each mini cake is individually wrapped to prevent cross-contamination. Ingredients include egg, almonds, orange pulp, sugar, orange peel, gluten free baking powder, and orange oil. So the tiny cake is not allergen free, but it doesn't have any wheat, rye, or oats. Although I did not personally try the cake, after researching the taste online, the verdict appears to be tasty! Reports mention that it had lots of orange flavor despite a hint of egg (egg is the first ingredient).
As for their drinks, most are naturally gluten free sans the frappuccino with "chips," such as the Java Chip or Chocolate Chip. The Cafe Vanilla Frapuccino and Vanilla Bean Cream Frappuccino both contain a Vanilla Bean Powder that is produced in a factory that also makes gluten-containing products but does not contain gluten itself. The eggnog seasonal drinks are gluten free depending on the local suppliers manufacturing practices.
*Don't worry - I do practice what I preach. My drink order is a grande decaf, black.
Nutrition Facts:
Calories - 290
Total Fat - 16g
Saturated Fat - 2g
Trans Fat - 0g
Sodium - 40 mg
Total Carbohydrate - 32g
Dietary Fiber - 4g
Tuesday, May 12, 2009
Allergy Resource
If you have food allergies or sensitivities, you know the struggle of eating outside the home. Waiters and waitresses often do not understand the repercussions of serving you a contaminated meal. With an increase in allergies in children and recent developments in diagnoses of Celiac Disease, some restaurants are using "allergic people" as their niche market. 62% of eating establishments consider allergen-free and gluten-free to be a growing, profitable market. It makes sense. If a customer is looking for a safe restaurant to dine at and has a positive experience, they are more likely to be repeat customers. Restaurants are taking advantage of the niche market to wow diners. Look into the following restaurants for specialty menu items:
- 5 & Diner
- 99 Restaurant
- Adobo Grill/da Vinci
- Aurelio's Pizza
- Austin Grill
- Beau Jo's Pizza
- Biaggi's Ristorante Italiano
- Bonefish Grill
- Boston Market
- Bugaboo Creek Steakhouse
- Burtons Grill
- Carion's Italian Grill
- Carraba's Italian Grill
- Charlie Brown's Steakhouse
- Cheeseburger in Paradise
- Claim Jumper
- First Watch
- Fleming's
- Garlic Jim's Famous Gourmet Pizza
- Kona Grill
- Lee Roy Semlon's
- Legal Seafood
- Maggiano's Little Italy
- Mitchell's Fish Market
- Outback Steakhouse
- PF Chang's China Bistro
- Picazzo's
- Pizza Fusion
- Red Robin
- Romano's Macaroni Grill
- Ted's Montana Grill
- Thaifoon, Taste of Asia
- The Elephant Walk
- Timber Lodge Steakhouse
- Uno Chicago Grill
- Weber Grill
- Wendy's
- White Chocolate Grill
- Wildfire
- Z'Tejas Southwestern Grill
Friday, May 1, 2009
Menstrual Madness
Now that we know we really shouldn't eat more during our periods, what the heck do we do with the cravings? And what about the annoying bloating? No fear, dietitian Melissa is here!
- Eat a Hormonally Healthy Diet - see Melissa or Elizabeth for a nutrition plan specific towards your hormonal needs.
- Avoid salt - salt will make you retain more water and further increase bloating. On the other hand, do not reduce the amount of water consumed. Dehydration will make matters worse!
- Avoid a lot of animal fat in your diet - this slows down the movement of the digestive tract. Fat, especially saturated fats, takes longer than carbohydrates and proteins to digest.
- Eat small frequent meals - this helps keep blood sugars balanced, thus balancing hormones. Also, it cuts back on the distention and bloating of the belly and reduces cravings.
- Avoid a lot of fiber - although fruits and veggies are normally your healthiest bet, during your period they can increase bloating. Cooked veggies are a great way to get in your nutrients without a ton of extra fiber.
- DO NOT SKIP BREAKFAST! No matter how fat you are feeling, skipping breakfast is actually the worst thing you can do for yourself, especially during your period. It will throw your hormones all out of whack and make those sugar and salt cravings come back with a vengeance.
- Eliminate, or at least reduce, caffeine and alcohol during your period (if not in general). The diuretic and stimulating effect of these chemicals increase PMS hormones and cause you to crash even harder when the effects wear off.
- Increased progesterone levels during your period can make you sleepy. Compensate for this with added exercise, which will increase your serotonin levels, thus reducing moodiness and irritability and giving you a surge of energy. The muscle activity also reduces water retention by forcing blood into the heart.
- Use a heating pad to reduce bloating and menstrual pain - the heat increases blood flow.
- Lose weight - carrying around extra weight contributes to fluid retention by putting more pressure on the abdomen and other body tissues.
- Increase your intake of calcium, B vitamins (especially B6) to reduce period symptoms such as carbohydrate cravings, moodiness, and irritability. Evening Primrose Oil is also very helpful. Talk to Melissa or Elizabeth for more supplement recommendations that can help your PMS. Remember, you can get a FREE 20 minute vitamin/supplement consultation with EB!
Thursday, April 30, 2009
Does your period increase your metabolism?
By Melissa Bosslet, RD, LN, CPT
I've been asked this question on more than one occasion lately, so I thought I would take the time to address the subject. The simple answer is no, metabolic rate and calorie expenditure do not increase during that time of the month. What does happen is a change in hormones that cause an increase in appetite.
Here's what happens - on Day 1 of your cycle, the follicular phase begins. Estrogen increases and progesterone decreases. After 13 days, generally the beginning of your period, luteinizing hormone and follicular stimulating hormones both increase, stimulating ovulation. The Luteal Phase begins and if the eggs are not fertilized, the uterus sheds its lining. There is a decrease in both progesterone and estrogen at this time.
Immediately before menstruation, there is a surge in progesterone. A high progesterone to estrogen ratio is responsible for an increase in food cravings, fluid retention, mood swings, and other PMS symptoms. High progesterone also causes relaxation of smooth muscle tissue, such as in the uterus and bowels. Relaxation of the bowels leads to expansion, thus the bloated feeling in the gut. These actions are all necessary to prepare the woman's body for pregnancy and to increase weight. If the female does not get pregnant, then there is really no need for more food.
Check the blog tomorrow for tips on how to reduce bloating, PMS, and prevent the mid-month weight gain.
Source: Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism by Scott Isaacs, MD, FACP, FACE
I've been asked this question on more than one occasion lately, so I thought I would take the time to address the subject. The simple answer is no, metabolic rate and calorie expenditure do not increase during that time of the month. What does happen is a change in hormones that cause an increase in appetite.
Here's what happens - on Day 1 of your cycle, the follicular phase begins. Estrogen increases and progesterone decreases. After 13 days, generally the beginning of your period, luteinizing hormone and follicular stimulating hormones both increase, stimulating ovulation. The Luteal Phase begins and if the eggs are not fertilized, the uterus sheds its lining. There is a decrease in both progesterone and estrogen at this time.
Immediately before menstruation, there is a surge in progesterone. A high progesterone to estrogen ratio is responsible for an increase in food cravings, fluid retention, mood swings, and other PMS symptoms. High progesterone also causes relaxation of smooth muscle tissue, such as in the uterus and bowels. Relaxation of the bowels leads to expansion, thus the bloated feeling in the gut. These actions are all necessary to prepare the woman's body for pregnancy and to increase weight. If the female does not get pregnant, then there is really no need for more food.
Check the blog tomorrow for tips on how to reduce bloating, PMS, and prevent the mid-month weight gain.
Source: Hormonal Balance: Understanding Hormones, Weight, and Your Metabolism by Scott Isaacs, MD, FACP, FACE
Tuesday, April 28, 2009
Bet Your Broccoli
By Melissa Bosslet, RD, LN, CPT
Recent research published in the Journal of Agricultural and Food Chemistry suggests munching on raw broccoli is more nutritious then eating it cooked. Broccoli has been touted as a "superfood" because it is packed with vitamin C, A, K, as well as folate and B vitamins and even some calcium and iron. It also contains sulforaphane, which according to research done at our very own Johns Hopkins can prevent cancer by stimulating the body's detoxifying enzymes. The process of cooking the broccoli locks the activity of the sulforaphane. If you prefer it cooked, leave as much crunch as possible. Either way, enjoying broccoli can help prevent colon, gallbladder, prostate, and ovarian cancer, so it's worth eating cooked or raw!
Here are some quick ideas to include more broccoli into your diet:
Recent research published in the Journal of Agricultural and Food Chemistry suggests munching on raw broccoli is more nutritious then eating it cooked. Broccoli has been touted as a "superfood" because it is packed with vitamin C, A, K, as well as folate and B vitamins and even some calcium and iron. It also contains sulforaphane, which according to research done at our very own Johns Hopkins can prevent cancer by stimulating the body's detoxifying enzymes. The process of cooking the broccoli locks the activity of the sulforaphane. If you prefer it cooked, leave as much crunch as possible. Either way, enjoying broccoli can help prevent colon, gallbladder, prostate, and ovarian cancer, so it's worth eating cooked or raw!
Here are some quick ideas to include more broccoli into your diet:
- Healthy sauté broccoli and onion, then add to your favorite breakfast omelet and serve with grilled tomatoes.
- Enjoy a bowl of tomato soup along with a salad including broccoli florets for lunch.
- Add lightly steamed broccoli florets to the tomato-paste toppings on your favorite pizza.
- Healthy sauté broccoli florets along with other favorite vegetables, such as onions and mushrooms, add to pasta sauce and use to top whole wheat pasta or brown rice.
- For a quick snack, serve raw broccoli florets along with the carrot and celery sticks, hummus or yogurt dip and crackers.
Monday, April 27, 2009
Recommended Reads
Here is a list of some of the recommended reads we offer to clients. You may find them inspirational, beneficial, etc. Share these reads and let us know what you think!
This inspiring weight-loss program, which can be used in conjunction with Cameron's groundbreaking book on the creative process, The Artist's Way, directs readers to count words instead of calories, to substitute their writing's "food for thought" for actual food. Using journaling to examine their relationship with food-and to ward off unhealthy overeating -readers will learn to treat food cravings as invitations to evaluate what they are truly craving in their emotional lives.
It's based on the fact that your body has an internal logic that determines how fat or thin you will be at any given time. The way to lose weight is not to struggle or to force yourself to lose weight but to understand this internal logic and work with it so that your body wants to be thinner.
You Are What You Eat, is a diet program that teaches you to listen to the needs of your own body in order to create a healthy diet and lifestyle. It has now spun-off into a book, written by show host, Dr. Gillian McKeith.
Share with us what has inspired you!
This inspiring weight-loss program, which can be used in conjunction with Cameron's groundbreaking book on the creative process, The Artist's Way, directs readers to count words instead of calories, to substitute their writing's "food for thought" for actual food. Using journaling to examine their relationship with food-and to ward off unhealthy overeating -readers will learn to treat food cravings as invitations to evaluate what they are truly craving in their emotional lives.
It's based on the fact that your body has an internal logic that determines how fat or thin you will be at any given time. The way to lose weight is not to struggle or to force yourself to lose weight but to understand this internal logic and work with it so that your body wants to be thinner.
When your body wants to be thinner, weightloss is inevitable and becomes automatic and effortless. You simply crave less food, you crave healthier foods, your metabolism speeds up and you become very efficient at burning fat, just like a naturally thin person.
In her fascinating, tell-all locker room confidential, Leslie Goldman reveals just how driven American women have become in their constant quest for perfection, when really they need only look to themselves for the “perfect” body. Often dressed in no more than a towel, Goldman spent five years talking with women of all shapes and sizes about their bodies, from taut twenty-somethings to heavyset seniors. Using her own stories as a springboard, she asks them what goes into shaping not just their bodies but their body image.You Are What You Eat, is a diet program that teaches you to listen to the needs of your own body in order to create a healthy diet and lifestyle. It has now spun-off into a book, written by show host, Dr. Gillian McKeith.
All those aches, pains, sleeplessness, cravings and illnesses mean something. Learn to identify that all of these things indicate certain deficiencies in the body. For instance, a sore tongue could be a lack of iron. In that case, start eating more leafy greens like fresh spinach.
Share with us what has inspired you!
Thursday, April 23, 2009
Spring has Sprung!
Now that the weather is nice, get outside and start moving! If you want to look good in your swim trunks and bikini this year, it's time to work with a Dietitian and Personal Trainer to get that bikini bod.
Melissa and Elizabeth can get you in shape and improve your health. This past week, Melissa gave a talk at Fleet Feet Sports in Gaithersburg to the all woman's 5k group of new runners. As with all athletics and physical activity, nutrition plays an important role. Proper fuel and hydration are required to power the workout and reap the most benefits. Just as importantly, recovery nutrition can make or break the training program.
One of the most effective forms of exercise is running. If you are thinking about getting back into shape, put a race on the calendar. Check out upcoming races in the DC/Maryland area, consult Melissa and have her develop your training and nutrition plan, and be on your way to your new fit self!
Melissa has successfully helped many runners complete their goal race in record times. She has worked with first time runners as well as elite athletes on improving their training and nutrition. If you want to run your first 5k or a 100 mile race, seeing a Dietitian should be part of your race strategy. On the other hand, if you are a cyclist, weight lifter, soccer player, basketball player, lacrosse player, or a recreational athlete, do not discount the vital role nutrition plays. Are you intensely working out and not seeing benefits or weight loss? Stop guessing and consult EB Nutrition!
Melissa and Elizabeth can get you in shape and improve your health. This past week, Melissa gave a talk at Fleet Feet Sports in Gaithersburg to the all woman's 5k group of new runners. As with all athletics and physical activity, nutrition plays an important role. Proper fuel and hydration are required to power the workout and reap the most benefits. Just as importantly, recovery nutrition can make or break the training program.
One of the most effective forms of exercise is running. If you are thinking about getting back into shape, put a race on the calendar. Check out upcoming races in the DC/Maryland area, consult Melissa and have her develop your training and nutrition plan, and be on your way to your new fit self!
Melissa has successfully helped many runners complete their goal race in record times. She has worked with first time runners as well as elite athletes on improving their training and nutrition. If you want to run your first 5k or a 100 mile race, seeing a Dietitian should be part of your race strategy. On the other hand, if you are a cyclist, weight lifter, soccer player, basketball player, lacrosse player, or a recreational athlete, do not discount the vital role nutrition plays. Are you intensely working out and not seeing benefits or weight loss? Stop guessing and consult EB Nutrition!
Friday, April 17, 2009
Casein Free Recipe
Whole Foods Rockville and EB Nutrition demonstrated some wonderful casein free/dairy free recipes Tuesday night. This recipe was delicious! It is a gorgeous bright green color and makes you feel as good as eating a salad.
Gluten-Free, Dairy-Free Sweet Pea Soup with
Lemon-Pepper “Cream”
Serves 4 to 6
Even staunch pea-haters love this elegant soup, which bears no resemblance to traditional split pea soup. Delicious hot or cold, it can be made one or two days before serving. If you don't have fresh shelled peas, don't worry. You'll get great results with frozen peas.
3 tablespoons olive oil
1 large potato, peeled and cut into 1-inch pieces
1 large ripe (still firm) pear, peeled, cored and cut into 1-inch pieces
1 large onion, chopped
4 cups gluten/casein-free vegetable or chicken broth
1 teaspoon fresh or ½ teaspoon dried thyme leaves
2 cups fresh shelled peas or 1 (10-ounce) package frozen peas, preferably organic
1 cup chopped fresh watercress, arugula, Swiss chard or sorrel
1 teaspoon salt
Fresh ground pepper
1 teaspoon fresh lemon zest
In a 4-quart pot, heat oil. Add potato pieces, pear pieces and chopped onion. Cook covered over low heat, stirring often until potatoes are tender, about 15 minutes.
Add broth and thyme. Bring to a boil. Reduce heat to low; cover and simmer for 10 minutes.
Add peas and watercress. Bring to a boil. Reduce heat and simmer for 3 minutes. Add salt, pepper and lemon zest.
Puree soup in food processor or blender. Serve soup hot or cold, topped with Lemon-Pepper Cream.
Lemon-Pepper "Cream"
½ cup gluten/casein-free sour cream substitute or plain soy yogurt
2 tablespoons fresh lemon juice
¼ teaspoon fresh ground pepper
Whisk together all ingredients. Drop a dollop for garnish onto each serving of Sweet Pea Soup.
Gluten-Free, Dairy-Free Sweet Pea Soup with
Lemon-Pepper “Cream”
Serves 4 to 6
Even staunch pea-haters love this elegant soup, which bears no resemblance to traditional split pea soup. Delicious hot or cold, it can be made one or two days before serving. If you don't have fresh shelled peas, don't worry. You'll get great results with frozen peas.
3 tablespoons olive oil
1 large potato, peeled and cut into 1-inch pieces
1 large ripe (still firm) pear, peeled, cored and cut into 1-inch pieces
1 large onion, chopped
4 cups gluten/casein-free vegetable or chicken broth
1 teaspoon fresh or ½ teaspoon dried thyme leaves
2 cups fresh shelled peas or 1 (10-ounce) package frozen peas, preferably organic
1 cup chopped fresh watercress, arugula, Swiss chard or sorrel
1 teaspoon salt
Fresh ground pepper
1 teaspoon fresh lemon zest
In a 4-quart pot, heat oil. Add potato pieces, pear pieces and chopped onion. Cook covered over low heat, stirring often until potatoes are tender, about 15 minutes.
Add broth and thyme. Bring to a boil. Reduce heat to low; cover and simmer for 10 minutes.
Add peas and watercress. Bring to a boil. Reduce heat and simmer for 3 minutes. Add salt, pepper and lemon zest.
Puree soup in food processor or blender. Serve soup hot or cold, topped with Lemon-Pepper Cream.
Lemon-Pepper "Cream"
½ cup gluten/casein-free sour cream substitute or plain soy yogurt
2 tablespoons fresh lemon juice
¼ teaspoon fresh ground pepper
Whisk together all ingredients. Drop a dollop for garnish onto each serving of Sweet Pea Soup.
Thursday, April 16, 2009
Autism Awareness
April is National Autism Awareness Month. According to the National Health Institute of Child Health and Human Development, autism is defined as, “A complex developmental disability that causes problems with social interaction and communication. Symptoms usually start before age three and can cause delays or problems in many different skills that develop from infancy to adulthood.”
Autism effects individuals in unique ways; different children may not experience all the symptoms of autism and may be given diagnoses such as Asperger syndrome or Pervasive Developmental Disorder Not Otherwise Specified including Rett syndrome and Childhood Disintegrative Disorder. Because of the varying degrees of severity and symptoms, autism is thought of as a “spectrum” disorder.
Children with these diagnoses or other behavior and developmental disorders (i.e. ADD/ADHD) are more likely to suffer from food sensitivities and allergies. Autism is linked to an inflamed gut. Undigested proteins, such as gluten found in wheat and other grains, and casein, a milk protein, wear away at the mucosa layer of the gut, causing irritation and destruction throughout the digestive tract. These proteins escape when the gut layer becomes permeable over time and the proteins will interact with brain chemicals. In other words, the leaking of these proteins cause a sensitivity to certain foods.
Also, specific nutrients such as B vitamins, zinc, and selenium have been shown to improve behavior. Herbal supplements that support the gut integrity can also be extremely helpful to prevent food sensitivities from aggravating the body.
If you would like help navigating these special diets, turn towards the Registered Dietitians at EB Nutrition. We are experts at helping clients remove these "toxins" from their body by starting with gut health. We are extremely familiar with food options available when trying to avoid casein and gluten, as it can be tricky to start. Read more anecdotal success stories and be convinced this is the right choice for your child.
Tuesday, April 7, 2009
Stevia
Stevia is the latest (and greatest) in the line of sugar substitutes. It is an all natural herbal sweetener in the sunflower family. The leaves of the Stevia plant are naturally sweet, actually two times as sweet as sugar. Rebaudiana is the component extracted from the Stevia plant.
In December 2008, The Food and Drug Administration approved what natural food users have long been eating. Look for Stevia in powdered or liquid forms, with flavors such as French Vanilla and Chocolate Raspberry. Stevia works well for baking or to flavor plain yogurt, cereal, or drinks.
Why should you use Stevia instead of sugar or other alternatives? Stevia does not cause any changes to blood sugars, so it is safe for diabetics to use and keeps energy levels consistent, unlike sugar. It is also extremely helpful for anyone trying to control blood sugars and their weight, for it is calorie free. If Candida overgrowth is a problem, Stevia is a good option for you as well. Because Stevia is non-nutritive, yeast will not feed off of it. Stevia may actual improve teeth health by delaying plaque and bacterial growth. And unlike artificial sweeteners, it is natural! Aspartame and sucralose (Splenda) have been linked to weight gain, so Stevia is a better option.
On a side not, Coke plans to make a soft drink with the newly approved sweetener, calling it Sprite Green. Vitamin Water (yes, I am saying something almost good about this sweetened water) recently introduced Vitamin 10, made with erythritol, a sugar alcohol, and Stevia. Look for more products to come...
In December 2008, The Food and Drug Administration approved what natural food users have long been eating. Look for Stevia in powdered or liquid forms, with flavors such as French Vanilla and Chocolate Raspberry. Stevia works well for baking or to flavor plain yogurt, cereal, or drinks.
Why should you use Stevia instead of sugar or other alternatives? Stevia does not cause any changes to blood sugars, so it is safe for diabetics to use and keeps energy levels consistent, unlike sugar. It is also extremely helpful for anyone trying to control blood sugars and their weight, for it is calorie free. If Candida overgrowth is a problem, Stevia is a good option for you as well. Because Stevia is non-nutritive, yeast will not feed off of it. Stevia may actual improve teeth health by delaying plaque and bacterial growth. And unlike artificial sweeteners, it is natural! Aspartame and sucralose (Splenda) have been linked to weight gain, so Stevia is a better option.
On a side not, Coke plans to make a soft drink with the newly approved sweetener, calling it Sprite Green. Vitamin Water (yes, I am saying something almost good about this sweetened water) recently introduced Vitamin 10, made with erythritol, a sugar alcohol, and Stevia. Look for more products to come...
Monday, April 6, 2009
To Organic or Not to Organic?
By Melissa Bosslet, RD, LN, CPT
What a great question!
With the economy the way it is, every dollar counts. Food prices have gone down in the past year as fuel prices level out, but you will still pay more for organic food than conventionally grown food. When it comes to organic, certain crops are more heavily treated with pesticides than others. To get the most for your money, choose organic produce for the chemically laden or thin skinned products and opt for conventional for the others. Here is the breakdown...
Purchase ORGANIC for these foods:
What a great question!
With the economy the way it is, every dollar counts. Food prices have gone down in the past year as fuel prices level out, but you will still pay more for organic food than conventionally grown food. When it comes to organic, certain crops are more heavily treated with pesticides than others. To get the most for your money, choose organic produce for the chemically laden or thin skinned products and opt for conventional for the others. Here is the breakdown...
Purchase ORGANIC for these foods:
- Peaches
- Apples
- Pears
- Peppers
- Celery
- Nectarines
- Strawberries
- Cherries
- Kale
- Grapes
- Carrots
- Onion
- Avocado
- Corn
- Pineapple
- Mango
- Asparagus
- Sweet peas
- Kiwi
- Cabbage
- Papaya
- Eggplant
- Watermelon
- Broccoli
- Tomatoes
- Yams
Tuesday, March 31, 2009
Red Meat
I have always recommended limiting consumption of red meat. Red meat, ie beef and lamb, tends to be higher in saturated fat than its poultry counterpart. When foods high in saturated fat are cooked, the chemical bonds breakdown. Research with a large database (500, 000 participants) confirms my point. The study suggests that those who consumed about four ounces of red meat a day (the equivalent of about a small hamburger) were more than 30 percent more likely to die during the 10 years they were followed, mostly from heart disease and cancer.
As we consume these foods, are blood cholesterol levels are affected. LDL, or lousy cholesterol as I call it, rises, causing total cholesterol to rise as well. To keep our heart healthy, we want LDL levels low (at least below 100), HDL high (above 60 is best), and triglycerides low (under 150). HDL helps pull out the LDL from the bloodstream. Exercising is the best way to increase HDL but eating healthy, unsaturated fats such as olive oil, avocado, nuts, seeds, and fatty fish, can actually help overall cholesterol levels as well. Mainly you want the ratio of LDL to HDL to be lower than 4. Triglycerides are mainly affected by sugar and carbohydrate consumption, as well as alcohol intake.
Although cholesterol medication may help lower cholesterol, these medications tend to have side effects that are also detrimental to health. For example, Lipitor causes rhabdomyolysis, which is severe muscle damage, including damage to the heart muscle. Co-Q10, or coenzyme Q10, helps prevent this damage. Co-Q10 is an important factor in the production of energy (ATP) in the mitochondria. If one is deficient in Co-Q10, energy levels may suffer. As we age we tend to produce less Co-Q10 and people with heart disease have been found to have less in their heart muscle cells.
As we consume these foods, are blood cholesterol levels are affected. LDL, or lousy cholesterol as I call it, rises, causing total cholesterol to rise as well. To keep our heart healthy, we want LDL levels low (at least below 100), HDL high (above 60 is best), and triglycerides low (under 150). HDL helps pull out the LDL from the bloodstream. Exercising is the best way to increase HDL but eating healthy, unsaturated fats such as olive oil, avocado, nuts, seeds, and fatty fish, can actually help overall cholesterol levels as well. Mainly you want the ratio of LDL to HDL to be lower than 4. Triglycerides are mainly affected by sugar and carbohydrate consumption, as well as alcohol intake.
Although cholesterol medication may help lower cholesterol, these medications tend to have side effects that are also detrimental to health. For example, Lipitor causes rhabdomyolysis, which is severe muscle damage, including damage to the heart muscle. Co-Q10, or coenzyme Q10, helps prevent this damage. Co-Q10 is an important factor in the production of energy (ATP) in the mitochondria. If one is deficient in Co-Q10, energy levels may suffer. As we age we tend to produce less Co-Q10 and people with heart disease have been found to have less in their heart muscle cells.
Thursday, March 26, 2009
Nutrition in the News
The media is doing my job this week - spreading the message about health and nutrition.
NPR did a spread this morning on trans fat labeling. Since 2006, manufacturers have been required to label their products that contain trans fat. Trans fats, or hydrogenated or partially hydrogenated oils, are a made-up fat. Scientists added hydrogens to liquid fats to preserve the oil and make their shelf life longer. It worked, but in the meantime we have a fat that causes inflammation in the body, leading to high cholesterol, heart disease, arthritis, and poor immunity.
The FDA regulates the labeling and addition of trans fats. Labeling laws only require that food producers indicate trans fats in their products containing over 0.5 grams per serving. So labels read "0 grams trans fat" even if the food contains 0.49 grams per serving. The tricky part is, the manufacturer can easily change their serving size to make sure it does not reach the 0.5 barrier. Take Cheetos for example. The front of the package boast 0 grams trans fat, but the snack food in fact has hydrogenated oils, meaning it definitely has trans fat. So make sure to check the ingredients for key words like hydrogenated oil or partially hydrogenated oils and avoid foods like margarine, certain baked goods, commercial peanut butter, and some snack foods like chips or crackers.
Read the whole story here.
The FDA regulates the labeling and addition of trans fats. Labeling laws only require that food producers indicate trans fats in their products containing over 0.5 grams per serving. So labels read "0 grams trans fat" even if the food contains 0.49 grams per serving. The tricky part is, the manufacturer can easily change their serving size to make sure it does not reach the 0.5 barrier. Take Cheetos for example. The front of the package boast 0 grams trans fat, but the snack food in fact has hydrogenated oils, meaning it definitely has trans fat. So make sure to check the ingredients for key words like hydrogenated oil or partially hydrogenated oils and avoid foods like margarine, certain baked goods, commercial peanut butter, and some snack foods like chips or crackers.
Read the whole story here.
Wednesday, March 11, 2009
Benefits of Butter
Now that I have cleared up the misconception that margarine is healthier than butter, let's discuss the benefits of butter. Butter is best in the raw, unprocessed form is the best because it hasn't been pasteurized and treated at high temperatures. The pasteurization kills the beneficial microflora generally present in butter. This is the good bacteria that helps protect the gut lining from the toxins getting out. Raw butter also provides...
- Vitamin A, an antioxidant good for the skin and eyes
- Lauric acid which boosts immunity, resists infection, and prevents Candida, an overgrowth of yeast in the gut and body
- Vitamins E and K. Vitamin E helps keep skin smooth and moisturized while vitamin K is necessary for proper blood clotting.
- Selenium, which is a powerful antioxidant, meaning it helps protect cells and organs from damage.
- Saturated fat, necessary for immune function, cell membrane integrity, and strong bones, also has anti-tumor and anti-aging properties.
- Vitamin D, necessary for the absorption of calcium.
Butter vs. Margarine
Margarine became popular in the United States during World War II when dairy products were extremely scarce. Today margarine is made from a variety of animal or vegetable oils and sometimes mixed with skim milk, emulsifiers, and salt. The vegetable oils have been chemical treated to last longer on the grocery shelf. The oils they are made from start off as unsaturated fats, which means they contain double bonds. During production, hydrogen atoms are added to these double bonds, making a hydrogenated or partially hydrogenated oil. Food producers have succeeded in making a shelf stable product, but in doing so, have created a "martian fat."
Hydrogenated fats, or trans fats as they are also known, are not broken down by the body well. The trans refers to the shape the carbon chain that makes up the fat is in. Normally fats are in a cis shape, so the awkward trans shape prevents a problem. The digestion is extremely stressful on the body and results in increased inflammation, which leads to problems such as arthritis, heart disease, poor immunity, and symptoms associated with asthma and allergies.
So is margarine healthier than butter? Absolutely not! Butter is indeed a saturated fat, but it contains no trans fats. Butter can be safely used as a condiment, ie spread on bread, in small amounts. Butter does contain dietary cholesterol, but this should not effect blood cholesterol levels unless the butter is used at a high temperature. It is at high temps that the bonds in butter breakdown creating free radicals and plaque buildup in the arteries.
Keep in mind that butter is still a fat, which means it has over twice as many calories per gram as carbohydrates and protein. So make sure it is used strictly in moderation as a condiment and you will be in good shape!
Hydrogenated fats, or trans fats as they are also known, are not broken down by the body well. The trans refers to the shape the carbon chain that makes up the fat is in. Normally fats are in a cis shape, so the awkward trans shape prevents a problem. The digestion is extremely stressful on the body and results in increased inflammation, which leads to problems such as arthritis, heart disease, poor immunity, and symptoms associated with asthma and allergies.
So is margarine healthier than butter? Absolutely not! Butter is indeed a saturated fat, but it contains no trans fats. Butter can be safely used as a condiment, ie spread on bread, in small amounts. Butter does contain dietary cholesterol, but this should not effect blood cholesterol levels unless the butter is used at a high temperature. It is at high temps that the bonds in butter breakdown creating free radicals and plaque buildup in the arteries.
Keep in mind that butter is still a fat, which means it has over twice as many calories per gram as carbohydrates and protein. So make sure it is used strictly in moderation as a condiment and you will be in good shape!
Monday, March 9, 2009
Eat Right for Your Type
Eating for function is the best way to "diet." Since food effects every cell in the body, it is essential to consider which foods to put into our mouths and when. Each food has a purpose, whether it be for energy or immunity or anti-inflammation, and if each person keeps their individual biochemistry in mind, they can reach optimal health. One component of an individual's biochemistry is their blood type. Blood type is one component of our genetic code, dictating how our body functions and therefore how our body digests and reacts to food.
The four blood types, O, A, AB, and B have evolved in response to physiologic development to strengthen our immune and digestive systems. Distinct blood types have helped us ward off bacteria and viruses but has also made us more vulnerable to specific foods. Dr. Peter J. D'Adamo discusses the unique reactions of each blood type in Eat Right 4 Your Type and Cook Right 4 Your Type. Designing a nutrition plan around blood type, among other things, can help individuals lose weight or just feel great!
The basics..
O- Does well on animal proteins but cannot digest wheat well.
A- Functions best on vegetarian-based proteins (beans, legumes, soy) and unprocessed grains.
B- Handles a varied diet, including dairy. Has a hard to digesting chicken and gluten.
AB- Can tolerate a variety of most foods but gluten and dairy may prevent weight loss.
Join Melissa Bosslet, RD, LN, CPT, at Whole Foods, Rockville (located on Rockville Pike), at 6:30 on Tuesday, March 10, where she will be presenting the basic concepts behind eating for function and specifically for each blood type. Whole Foods will join Melissa and cook a well-rounded meal to demonstrate each specific blood type diet.
The four blood types, O, A, AB, and B have evolved in response to physiologic development to strengthen our immune and digestive systems. Distinct blood types have helped us ward off bacteria and viruses but has also made us more vulnerable to specific foods. Dr. Peter J. D'Adamo discusses the unique reactions of each blood type in Eat Right 4 Your Type and Cook Right 4 Your Type. Designing a nutrition plan around blood type, among other things, can help individuals lose weight or just feel great!
The basics..
O- Does well on animal proteins but cannot digest wheat well.
A- Functions best on vegetarian-based proteins (beans, legumes, soy) and unprocessed grains.
B- Handles a varied diet, including dairy. Has a hard to digesting chicken and gluten.
AB- Can tolerate a variety of most foods but gluten and dairy may prevent weight loss.
Join Melissa Bosslet, RD, LN, CPT, at Whole Foods, Rockville (located on Rockville Pike), at 6:30 on Tuesday, March 10, where she will be presenting the basic concepts behind eating for function and specifically for each blood type. Whole Foods will join Melissa and cook a well-rounded meal to demonstrate each specific blood type diet.
Tuesday, March 3, 2009
The Buzz on Allergies
By Melissa Bosslet, RD, LN, CPT
Time Magazine published an article last week on allergies, specifically food allergies. Many of you have probably noticed the increase in allergies over the last generation. We never worried about sending our kids to school with a good old PB & J before and we definitely expected a pack of peanuts during air travel. These days there are peanut free zones in planes and some school classrooms have outright banned peanuts.
The article discusses an increase in IgE antibody allergies. These are the allergies that create a histamine response, or pose a threat of anaphylactic shock. There has also been a rise in the harder to diagnose IgG antibodies, creating a delayed response. Symptoms such as headache, frequent infection, stomach pain, sinuses, and joint pain often do not surface for 24 to 48 hours later, making it hard to realize that a food was the culprit. These antibodies are a reaction of the digestive system compared to an immune reaction of the IgE antibodies. EB Nutrition tests for these antibodies through ImmunoLabs. The test panel checks for antibodies for 115 foods. Bercause 95% of the population is sensitive or intolerant to atleast one food or food family, Immunolabs will refund the test cost if the results are completetly negative. The most common allergens I've noticed with this panel are yeast, wheat, cow's milk, soy, nuts, and garlic.
Why the increase in allergies recently? There are a few speculative hypotheses. The most probable explanation is termed the hygiene hypothesis. We have become too clean. We treat conditions with antibiotics, prevent disease with immunization, kill germs with antmicrobial soap, etc. Our bodies end up producing antibodies for food instead because it has no foreign invaders to attack.
Another hypothesis points the finger at early exposure to certain foods, even in utero or through breast milk. On the other hand, one study showed that children who ate wheat, one of the most common allergens, before 6 months of age were less likely to develop an allergy. There is also argument for both sides of the birth process - C sections cause more allergies vs. vaginal births see an increase in allergies. Other researchers believe that an increase consumption of vegetable oils has led to more allergies.
Personally, I side with the hygeine hypothesis but think our food supply also has a lot to do with it. Our food is a lot more processed and chemically treated these days, so allergic reactions are the body's way of defending against those foreign substances. I also think that a lof of these allergies existed in previous generations and just went undiagnosed. We now have the technology to determine why our stomach might hurt after eating pasta or why we have chronic sinus infections. This hypothesis corresponds to the increase diagnosis of Celiac's disease in the last few years.
Time Magazine published an article last week on allergies, specifically food allergies. Many of you have probably noticed the increase in allergies over the last generation. We never worried about sending our kids to school with a good old PB & J before and we definitely expected a pack of peanuts during air travel. These days there are peanut free zones in planes and some school classrooms have outright banned peanuts.
The article discusses an increase in IgE antibody allergies. These are the allergies that create a histamine response, or pose a threat of anaphylactic shock. There has also been a rise in the harder to diagnose IgG antibodies, creating a delayed response. Symptoms such as headache, frequent infection, stomach pain, sinuses, and joint pain often do not surface for 24 to 48 hours later, making it hard to realize that a food was the culprit. These antibodies are a reaction of the digestive system compared to an immune reaction of the IgE antibodies. EB Nutrition tests for these antibodies through ImmunoLabs. The test panel checks for antibodies for 115 foods. Bercause 95% of the population is sensitive or intolerant to atleast one food or food family, Immunolabs will refund the test cost if the results are completetly negative. The most common allergens I've noticed with this panel are yeast, wheat, cow's milk, soy, nuts, and garlic.
Why the increase in allergies recently? There are a few speculative hypotheses. The most probable explanation is termed the hygiene hypothesis. We have become too clean. We treat conditions with antibiotics, prevent disease with immunization, kill germs with antmicrobial soap, etc. Our bodies end up producing antibodies for food instead because it has no foreign invaders to attack.
Another hypothesis points the finger at early exposure to certain foods, even in utero or through breast milk. On the other hand, one study showed that children who ate wheat, one of the most common allergens, before 6 months of age were less likely to develop an allergy. There is also argument for both sides of the birth process - C sections cause more allergies vs. vaginal births see an increase in allergies. Other researchers believe that an increase consumption of vegetable oils has led to more allergies.
Personally, I side with the hygeine hypothesis but think our food supply also has a lot to do with it. Our food is a lot more processed and chemically treated these days, so allergic reactions are the body's way of defending against those foreign substances. I also think that a lof of these allergies existed in previous generations and just went undiagnosed. We now have the technology to determine why our stomach might hurt after eating pasta or why we have chronic sinus infections. This hypothesis corresponds to the increase diagnosis of Celiac's disease in the last few years.
Monday, March 2, 2009
Vitamin Water Commercial
I have posted my dislike of Vitamin Water in the past, but this commercial was the real kicker. LeBron James is a lawyer, defending his client who apparently had nothing to do with a man falling down the elevator shaft. James is portrayed as an outstanding lawyer due to the benefits of Vitamin Water. The closing statement of the commercial boasts that Vitamin Water has vitamins, electrolytes, and no sodium.
Very interesting since sodium is an electrolyte...a very important electrolyte actually. Electrolytes are ions that will conduct electricity when present in a solution. Within the human body, they are necessary to maintain fluid balance. Sodium is present surrounding the cells and is needed to maintain the cell pressure. Sodium affects heart beat and the function of muscles. The sodium also transports electrical signals and helps with communication among organs.
Many athletes who have suffered from dehydration understand the importance of sodium. During high heats or extensive exercise, the body obviously produces more sweat. Sweat contains sodium, so the result is depleted sodium levels. Once sodium levels get too low, the body doesn't hold on to water, making levels of dehydration worse.
Vitamin Water should not be used to replace water because of its high amount of sugar. Vitamin Water should not be used as a sports drink because of its lack of sodium.
Very interesting since sodium is an electrolyte...a very important electrolyte actually. Electrolytes are ions that will conduct electricity when present in a solution. Within the human body, they are necessary to maintain fluid balance. Sodium is present surrounding the cells and is needed to maintain the cell pressure. Sodium affects heart beat and the function of muscles. The sodium also transports electrical signals and helps with communication among organs.
Many athletes who have suffered from dehydration understand the importance of sodium. During high heats or extensive exercise, the body obviously produces more sweat. Sweat contains sodium, so the result is depleted sodium levels. Once sodium levels get too low, the body doesn't hold on to water, making levels of dehydration worse.
Vitamin Water should not be used to replace water because of its high amount of sugar. Vitamin Water should not be used as a sports drink because of its lack of sodium.
Thursday, February 26, 2009
Recipeasy
GRILLED PEACHES WITH BALSAMIC AND GRANOLA
Easy, impressive, addictive. Make this with any stone fruit, or even with firm pears. Serves 6.
From Perfect Pantry
Easy, impressive, addictive. Make this with any stone fruit, or even with firm pears. Serves 6.
From Perfect Pantry
"1/2 cup balsamic vinegar
1/4 cup light agave nectar
6 peaches, halved, pits removed
1 Tbsp olive or canola oil
1/2 cup granola (homemade or store bought)
In a small, deep saucepan, heat the vinegar and agave nectar over medium-high heat until it begins to boil. Continue heating, watching carefully, for 10 minutes or until reduced by 3/4 to a thick (but still pourable) syrup.
Meanwhile, scoop out a bit of the insides of the peach to remove any bits of the pit.
Heat a stove-top grill pan over medium heat. When the pan is hot, brush the cut side of each peach half with olive oil, and place cut side down on the grill pan. Do not move the peaches! Cook for 2 minutes or until nice grill marks appear. Remove peaches from the pan and place cut side up on individual serving plates.
When the syrup is reduced to desired consistency, drizzle it over the peaches. Top with a bit of granola, and serve immediately."
*My recommendation is to decrease the granola and serve with a little plain Greek yogurt. The yogurt has very little sugar, tons of creamy taste, and lots of protein. The peaches and yogurt can make a great snack or a healthier dessert.
Wednesday, February 25, 2009
Agave Nectar - The New Black
Melissa Bosslet, RD, LN, CPT
After our quick review of glycemic index and glycemic load, it is time to talk about the nutritional devil: sugar. Sugar, or glucose, is digested very quickly, causing blood sugars to spike. Sugar draws out the body's nutrients, leaving it in a state of stress. The blood sugar roller coaster leads to mood swings, low energy, brain fog, poor concentration, headaches, and hunger. The best way to control blood sugar swings is reducing the glycemic load or sugar in your diet.
SO what do you eat instead of sugar? Agave nectar! Agave has an extremely low glycemic index of 30, meaning it is converted into sugar slower than potatoes, popcorn, oatmeal, and honey to name a few. If you must sweeten, do so with agave.
Agave nectar, or syrup as it is sometimes called, is made form the sap of the agave plant. Most of our agave comes from Mexico. Agave works very well as an alternative to sugar and artificial sweeteners - it is a natural product. It can be substituted for sugar when baking as well. Use about 1/3 to 1/4 less because agave is naturally sweeter. In other words, 1 cup sugar = 3/4 cup agave nectar. Since it is a syrup, or liquid, it is also a good idea to reduce other liquids in the recipe by 1/4. Agave is a good vegan substitute in place of honey, made from bees, and some sugars, which are often processed using tiny animal bones.
Remember, agave is a good substitute for sugar, but it still is adding calories (20 calories in each teaspoon) and does not have a nutritional benefit. So although agave is healthier, I am not promoting it as healthy.
After our quick review of glycemic index and glycemic load, it is time to talk about the nutritional devil: sugar. Sugar, or glucose, is digested very quickly, causing blood sugars to spike. Sugar draws out the body's nutrients, leaving it in a state of stress. The blood sugar roller coaster leads to mood swings, low energy, brain fog, poor concentration, headaches, and hunger. The best way to control blood sugar swings is reducing the glycemic load or sugar in your diet.
SO what do you eat instead of sugar? Agave nectar! Agave has an extremely low glycemic index of 30, meaning it is converted into sugar slower than potatoes, popcorn, oatmeal, and honey to name a few. If you must sweeten, do so with agave.
Agave nectar, or syrup as it is sometimes called, is made form the sap of the agave plant. Most of our agave comes from Mexico. Agave works very well as an alternative to sugar and artificial sweeteners - it is a natural product. It can be substituted for sugar when baking as well. Use about 1/3 to 1/4 less because agave is naturally sweeter. In other words, 1 cup sugar = 3/4 cup agave nectar. Since it is a syrup, or liquid, it is also a good idea to reduce other liquids in the recipe by 1/4. Agave is a good vegan substitute in place of honey, made from bees, and some sugars, which are often processed using tiny animal bones.
Remember, agave is a good substitute for sugar, but it still is adding calories (20 calories in each teaspoon) and does not have a nutritional benefit. So although agave is healthier, I am not promoting it as healthy.
Tuesday, February 24, 2009
Glycemic Index
Glycemic index is a quantitative way to measure how sugar affects the body. Foods are rated on how fast they enter the blood stream. They are given a "score" or glycemic index, somewhere between 1 and 100, 100 being the carbohydrates are converted to sugar almost immediately. Glucose is given a score of 100 because it is the body's ideal energy source; all sugars are converted to glucose before they are used for energy. The glycemic index is then converted to a glycemic load based on how many grams of carbohydrates the food contains. The larger the portion or the more concentrated source of carbohydrates their is, the higher the glycemic load.
When searching for a healthy food, consider the glycemic index or glycemic load. White or processed carbohydrates have higher indexes, and whole grains rank lower so they have less effect on blood sugar levels. Also, when carbohydrates are combined with proteins or fats, their efffect on blood sugar levels is decreased.
Glycemic Index of some commonly eaten foods.
| food | carbohydrates | x | glycemic index | ÷ | 100 | = | glycemic load |
| 12 oz. regular cola: | 40.5 | x | 90 | ÷ | 100 | = | 36.4 |
| fresh apple (medium) | 21 | x | 54 | ÷ | 100 | = | 11.3 |
| 2 Tbsp. agave nectar | 32 | x | 30 | ÷ | 100 | = | 9.6 |
When searching for a healthy food, consider the glycemic index or glycemic load. White or processed carbohydrates have higher indexes, and whole grains rank lower so they have less effect on blood sugar levels. Also, when carbohydrates are combined with proteins or fats, their efffect on blood sugar levels is decreased.
Glycemic Index of some commonly eaten foods.
Thursday, February 19, 2009
Whole Foods Cooking Demos
Melissa partnered with Whole Foods on Tuesday to offer shoppers a cooking demonstration on Gluten Free Cooking. Wendy and Susan, Whole Food's employees, and Melissa helped customers sample brown rice noodles, amaranth blended noodles, and quinoa. The emphasis was on healthy, whole grain gluten-free alternatives. Often times, gluten free products are made from white rice or a processed corn, leaving the food very processed and devoid in nutrients. They also cooked up a Black Bean Salad and served it over flavored polenta. If you've never cooked with polenta, you are missing out on a tasty, versatile dish. Polenta can be served sliced, baked, or like a porridge and makes a great substitue for noodles. Whole Foods has a ton of gluten free recipes on their website as well as shelves and shelves of gluten free products. Join Melissa Thursday night at 6:30 PM as she tours the Whole Foods on Rockville Pike to learn all about these great products!
Monday, February 16, 2009
Coconut Oil
Are the winter blues really getting to you? Zap the blah with a tropical flavor - one that's packed with health benefits. Coconut has been given a bad rap, but in reality, it has many medicinal qualities.
1. Coconut is a saturated fat making it very solid at room temperature, this property actually makes it a very stable fat. When coconut is heated to very high temperatures, the chemical bonds stay intact, unlike oils with more double bonds, like olive oil. So you can safely cook with coconut oil, add some island flavor, and avoid the oxidized free radicals.
2. The lauric acid in coconut oil is the same component found in breast milk that helps protect the immune system. Lauric acid also helps improve the ratio of total cholesterol to HDL cholesterol, lowering the risk for heart disease.
3. The fats in coconut oil are readily absorbed, promoting metabolic efficiency. The fatty acids in the oil, called medium chain triacylglycerols or MCTs, are shorter and more water soluble than other fats like canola or olive oil. The fats are absorbed right away, processed by the liver, and burned as fuel quickly. Therefore, the MCTs are not stored as fat in the body.
4. Coconut has anti-microbial and anti-fungal properties, helping protect the layers of the gut. The digestive tract is closely related to the immune system, so this is especially helpful during the germy winter months.
Get out of your normal winter routine- add some light coconut milk to a smoothie or to your oatmeal, or some coconut oil to your shrimp or spread on a whole grain cracker. Bon appetite!
1. Coconut is a saturated fat making it very solid at room temperature, this property actually makes it a very stable fat. When coconut is heated to very high temperatures, the chemical bonds stay intact, unlike oils with more double bonds, like olive oil. So you can safely cook with coconut oil, add some island flavor, and avoid the oxidized free radicals.
2. The lauric acid in coconut oil is the same component found in breast milk that helps protect the immune system. Lauric acid also helps improve the ratio of total cholesterol to HDL cholesterol, lowering the risk for heart disease.
3. The fats in coconut oil are readily absorbed, promoting metabolic efficiency. The fatty acids in the oil, called medium chain triacylglycerols or MCTs, are shorter and more water soluble than other fats like canola or olive oil. The fats are absorbed right away, processed by the liver, and burned as fuel quickly. Therefore, the MCTs are not stored as fat in the body.
4. Coconut has anti-microbial and anti-fungal properties, helping protect the layers of the gut. The digestive tract is closely related to the immune system, so this is especially helpful during the germy winter months.
Get out of your normal winter routine- add some light coconut milk to a smoothie or to your oatmeal, or some coconut oil to your shrimp or spread on a whole grain cracker. Bon appetite!
Tuesday, February 10, 2009
Sucra-grose
By Melissa Bosslet, RD, LN
Splenda shares more than a similar chemical backbone with sugar than we thought. They both are not so good for our health. Although sucralose, the chemical name for Splenda, does not effect blood sugar levels when ingested, it does alter gut health, according to a recent study.
According to the January 2008 issue of Journal of Toxicology and Environmental Health, Splenda 1) increases the pH level of the gut, making it more acidic, 2) causes a decrease in beneficial microflora in the gut, and 3) changes expression of glycoproteins, which affect absorption of some prescription drugs. Additionally, the rats that experienced a decrease in healthy gut bacteria also had increased body mass. Interestingly enough, those rats were fed the same amount of food.
The "good" bacteria is necessary for nutrient metabolism and absorption, normal immune function, inhibition of pathogens, B and K vitamin synthesis (necessary for energy production, protein and carbohydrate metabolism, and blood clotting), and drug metabolism. In other words, a heatlhy gut microflora is crucial for a healthy functioning body.
Moral of the story is reduce your intake of artificial sweeteners and increase your intake of probiotics. Pure Encapsulations makes a wonderful product, blending 5 different bacterias to keep your gut healthy. EB Nutrition carries Probiotic 5, Lactobacillus acidophilus and Lactobacillus sporogenes, so call today or pick some up.
Splenda shares more than a similar chemical backbone with sugar than we thought. They both are not so good for our health. Although sucralose, the chemical name for Splenda, does not effect blood sugar levels when ingested, it does alter gut health, according to a recent study.
According to the January 2008 issue of Journal of Toxicology and Environmental Health, Splenda 1) increases the pH level of the gut, making it more acidic, 2) causes a decrease in beneficial microflora in the gut, and 3) changes expression of glycoproteins, which affect absorption of some prescription drugs. Additionally, the rats that experienced a decrease in healthy gut bacteria also had increased body mass. Interestingly enough, those rats were fed the same amount of food.
The "good" bacteria is necessary for nutrient metabolism and absorption, normal immune function, inhibition of pathogens, B and K vitamin synthesis (necessary for energy production, protein and carbohydrate metabolism, and blood clotting), and drug metabolism. In other words, a heatlhy gut microflora is crucial for a healthy functioning body.
Moral of the story is reduce your intake of artificial sweeteners and increase your intake of probiotics. Pure Encapsulations makes a wonderful product, blending 5 different bacterias to keep your gut healthy. EB Nutrition carries Probiotic 5, Lactobacillus acidophilus and Lactobacillus sporogenes, so call today or pick some up.
Monday, February 9, 2009
Give me some calcium!
The National Meeting of the American Chemical Society speculates that we have a sixth sense - calcium. Our tongue has specific receptors for salty, sweet, bitter, sour, and savory, also called unami. Researchers believe that calcium is sensed by the taste buds that pick up unami and sweet.
In the laboratory, animals with an increased need for calcium actually crave the mineral more. Who might need more calcium? Growing children, pregnant or lactating women, anyone at risk for osteoporosis or osteopenia, and anyone with limited intake of dairy all may have a keen sense of taste towards foods with calcium.
Naturally, humans do not like the taste of calcium-rich food because they taste bitter. Protein and fats bind to calcium in milk, making it taste better. But dark leafy greens, broccoli, and spinach lack protein and fat, giving these foods a bitter taste. Application of this knew knowledge will be used to block the calcium receptors to try to make these foods more palatable.
In the laboratory, animals with an increased need for calcium actually crave the mineral more. Who might need more calcium? Growing children, pregnant or lactating women, anyone at risk for osteoporosis or osteopenia, and anyone with limited intake of dairy all may have a keen sense of taste towards foods with calcium.
Naturally, humans do not like the taste of calcium-rich food because they taste bitter. Protein and fats bind to calcium in milk, making it taste better. But dark leafy greens, broccoli, and spinach lack protein and fat, giving these foods a bitter taste. Application of this knew knowledge will be used to block the calcium receptors to try to make these foods more palatable.
Tuesday, February 3, 2009
Glaceau's Vitamin-less Water
Ever had the brightly colored liquid Coca-Cola calls Vitamin Water thinking you were doing your body a favor? Hardly. You might as well have picked up that Coca-Cola with the amount of sugar Glaceau's drink carries. Each 20 ounce serving packs in nearly 8 teaspoons of sugar (33 grams), about 75% of what the USDA suggests should be our sugar limitations, and pretty similar to the amount of sugar in a soda (39 grams for a 12 ounce can).
Vitamin Water may harvest a few extra vitamins, but the catch is the sugar. Sugar actually leaches the vitamins out of the body as it is digested, leaving the body in a state of stress. The words that the company's marketing department uses to describe the drink- "defense," "rescue," "energy" - have earned the company large profits, leaving consumers with a false sense of health. Now Coca-Cola is being sued by the Center for Science in the Public Interest for their "multi-v" health claims.
Next time you exercise and reach for your hydration, make it water. Save yourself 100 calories (equivalent to over 10 minutes on the rowing machine!) and give your body what it really needs.
Vitamin Water may harvest a few extra vitamins, but the catch is the sugar. Sugar actually leaches the vitamins out of the body as it is digested, leaving the body in a state of stress. The words that the company's marketing department uses to describe the drink- "defense," "rescue," "energy" - have earned the company large profits, leaving consumers with a false sense of health. Now Coca-Cola is being sued by the Center for Science in the Public Interest for their "multi-v" health claims.
Next time you exercise and reach for your hydration, make it water. Save yourself 100 calories (equivalent to over 10 minutes on the rowing machine!) and give your body what it really needs.
Wednesday, January 28, 2009
Moving Up to Premium
EB Nutrition in the words of Ben Ingram, 6th place finisher at last weekend's Miami Half Marathon and 5th place finisher at last fall's Baltimore Half Marathon, not to mention top finishing at Annapolis Ten Miler and many other local (and not so local) races. Ben is a cross country and track and field alumni from Loyola University in Chicago. Follow Ben's progress through his blog as he trains for the 2009 Boston Marathon in April.
Tuesday, January 27, 2009
City of Rockville Update
Melissa joined the City of Rockville employees on Friday during their Trivia Trail competition. A series of nutrition and health related questions were asked and the quickest team to respond was rewarded with the opportunity to do a short burst of exercises. The winning team, the Dream Team, each took home a free one hour massage. Great job to all the Biggest Loser participants - keep up the hard work!
Monday, January 26, 2009
Breast Cancer Risk
By Melissa Bosslet, RD, LN
According to the National Cancer Institute, there are roughly seven factors that put certain females at a greater risk for breast cancer. Their website also has a calculator to help determine your individual risk factor.
1. Personal history of breast abnormalities
2. Over 50 years of age
3. Age of first menstrual period
4. Age at first live birth
5. Family history
6. Breast biopsies - Women who have had to have biopsies in the past for some breast abnormality
7. Race - Caucasian women have a greater risk of breast cancer
The Women's Health Initiative tested estrogen and progesterone pills that were supposed to prevent heart and bone disease and other menopausal conditions. This study was halted back in 1992 when a trend towards incidence of breast cancer was discovered. Retrospectively, researchers noticed that longer term hormone users had twice the risk of developing breast cancer. Research is also being conducted about the effect of dietary soy, phytoestrogen levels, and breast cancer. For the purpose of prevention, we recommend that our female clients minimize the use of soy, especially in the more processed forms, i.e. soy protein isolates.
According to the National Cancer Institute, there are roughly seven factors that put certain females at a greater risk for breast cancer. Their website also has a calculator to help determine your individual risk factor.
1. Personal history of breast abnormalities
2. Over 50 years of age
3. Age of first menstrual period
4. Age at first live birth
5. Family history
6. Breast biopsies - Women who have had to have biopsies in the past for some breast abnormality
7. Race - Caucasian women have a greater risk of breast cancer
The Women's Health Initiative tested estrogen and progesterone pills that were supposed to prevent heart and bone disease and other menopausal conditions. This study was halted back in 1992 when a trend towards incidence of breast cancer was discovered. Retrospectively, researchers noticed that longer term hormone users had twice the risk of developing breast cancer. Research is also being conducted about the effect of dietary soy, phytoestrogen levels, and breast cancer. For the purpose of prevention, we recommend that our female clients minimize the use of soy, especially in the more processed forms, i.e. soy protein isolates.
Thursday, January 22, 2009
Caf Content of Your Fav Bev
Hopefully after reading the post from a few days ago, many of you are looking for ways to cut back on caffeine. A pretty extensive list of caffeine content of coffee, tea (iced and hot), soda, energy drinks, desserts, and over the counter pills and medications can be found at the Center for Science in the Public Interest's website but here are the basics:
Coffee (depends on the brew and brand) 8 oz. 102-200 mg
Espresso 1 oz. 75 mg
Tea (hot) 8 oz. 40-120 mg
Tea (iced) 8 0z. 5-20 mg
Soft drinks
Coke 8 oz. 23 mg
Diet Coke 8 oz. 31 mg
Vault 8 oz. 47 mg
Mountain Dew 8 oz. 28 mg
Root Beer- Barq's 8 oz. 38 mg
Mug 8 oz. 0 mg
Sprite 8 oz. 0 mg
Energy Drinks 8 oz. 48-300 mg
Coffee (depends on the brew and brand) 8 oz. 102-200 mg
Espresso 1 oz. 75 mg
Tea (hot) 8 oz. 40-120 mg
Tea (iced) 8 0z. 5-20 mg
Soft drinks
Coke 8 oz. 23 mg
Diet Coke 8 oz. 31 mg
Vault 8 oz. 47 mg
Mountain Dew 8 oz. 28 mg
Root Beer- Barq's 8 oz. 38 mg
Mug 8 oz. 0 mg
Sprite 8 oz. 0 mg
Energy Drinks 8 oz. 48-300 mg
Tuesday, January 20, 2009
Health Professionals Directory
Read our profile online (Melissa Bosslet & Elizabeth Blumberg) and search for other health professionals at the same time.
Monday, January 19, 2009
To Drink or Not to Drink- Caffeine
Caffeine is the drug of choice for most people. In 2008, an average of 50% of Americans drink coffee a day, according to the National Coffee Association of America's research. Caffeine is in everything from chocolate, to tea, to coffee, soda, and energy drinks. So if caffeine is so widespread, why is it a good idea to avoid?
Many weight loss drugs will add caffeine to help speed the metabolism and therefore weight loss. Although caffeine may act as a appetite suppressent, over time it will actually increase appetite. When caffeine is first ingested, it acts as a stimulant, similar to adrenaline. The adrenaline effect causes the body to reach into its stored carbohydrates for energy, releasing the carbohydrates into the bloodstream, increasing blood sugars. What goes up, must come down, causing a crash in blood sugars and a ravenous appetite. In order for the body to lower the blood sugars, insulin is released, which will store the carbohydrates as fat.
Furthermore, every time you have that cup of coffee, it puts stress on the adrenal glands to release the stress horomone adrenaline. The adrenals are walnut sized glands and are not meant to be taxed daily. When people ask Elizabeth and I if it is okay for them to drink coffee, our answer usually depends on whether they need it. Once there is state of dependency, or somoeone needs multiple cups to keep them going, there are signs of adrenal fatigue. When your adrenals have more pressure on them from the caffeine, they respond less to external stress, resulting in illness, fatigue, and hormone imbalance, including sex hormones.
Many of us swear by caffeine to help wake us up in the morning. The catch 22 behind this theory- drinking coffee during the day may actually hinder your sleep during the night. Caffeine has a half life of 9 hours, meaning half of the caffeine you drink is still present in the bloodstream 9 hours later. So if you have coffee mid-afternoon, it may be interrupting your sleep patterns, causing waking up in the morning to be that much more difficult. In addition, poor sleep will cause an increase in stress hormones, putting further stress on the adrenals.
Although stopping caffeine altogether can be quite a challenge, definitely consider cutting back. Ease off of it by asking for half-caf. Or brew your own by putting half scoops of regular and half decaf. Some coffee brands actually make a half-caffeinated coffee. After about two weeks without caffeine, see how you feel. I would love to hear your feedback!
Many weight loss drugs will add caffeine to help speed the metabolism and therefore weight loss. Although caffeine may act as a appetite suppressent, over time it will actually increase appetite. When caffeine is first ingested, it acts as a stimulant, similar to adrenaline. The adrenaline effect causes the body to reach into its stored carbohydrates for energy, releasing the carbohydrates into the bloodstream, increasing blood sugars. What goes up, must come down, causing a crash in blood sugars and a ravenous appetite. In order for the body to lower the blood sugars, insulin is released, which will store the carbohydrates as fat.
Furthermore, every time you have that cup of coffee, it puts stress on the adrenal glands to release the stress horomone adrenaline. The adrenals are walnut sized glands and are not meant to be taxed daily. When people ask Elizabeth and I if it is okay for them to drink coffee, our answer usually depends on whether they need it. Once there is state of dependency, or somoeone needs multiple cups to keep them going, there are signs of adrenal fatigue. When your adrenals have more pressure on them from the caffeine, they respond less to external stress, resulting in illness, fatigue, and hormone imbalance, including sex hormones.
Many of us swear by caffeine to help wake us up in the morning. The catch 22 behind this theory- drinking coffee during the day may actually hinder your sleep during the night. Caffeine has a half life of 9 hours, meaning half of the caffeine you drink is still present in the bloodstream 9 hours later. So if you have coffee mid-afternoon, it may be interrupting your sleep patterns, causing waking up in the morning to be that much more difficult. In addition, poor sleep will cause an increase in stress hormones, putting further stress on the adrenals.
Although stopping caffeine altogether can be quite a challenge, definitely consider cutting back. Ease off of it by asking for half-caf. Or brew your own by putting half scoops of regular and half decaf. Some coffee brands actually make a half-caffeinated coffee. After about two weeks without caffeine, see how you feel. I would love to hear your feedback!
Wednesday, January 14, 2009
Biggest Loser
The employees of the City of Rockville have taken on the challenge to determine who is the biggest loser. EB has partnered with the city to provide nutrition counseling and lectures for all the participants to help the City reach its goal. Last year they lost over 800 pounds, with the winner losing 100 of those alone! Follow along as the teams compete in challenges and fight to lose the most body fat.
Tuesday, January 13, 2009
Join Melissa at Whole Foods in Rockville!!
Come watch Melissa cook at Whole Foods to learn how to detox after the holidays!!!
Where: Whole Foods in Rockville, MD
Address: 1649 Rockville Pike
Rockville, MD 20852
When: Tuesday, January 13th at 6:30 p.m.
Here is what we will be cooking tonight:
Roasted Arctic Char
2 lb. fresh arctic char
¼ c orange juice
2 t. thyme
2 T extra virgin olive oil
1 T brown sugar
1 T smoked paprika
1 t. grated orange peel
½ t. sea salt
Preparation:
Heat oven to 400 degrees. Mix orange juice, EVOO and 1 t. thyme in small bowl. Place char in large glass dish. Add marinade, turning fish to coat well. Cover and refrigerate 30 minutes or longer for extra flavor. Mix sugar, paprika, orange peel, the remaining thyme, and sea salt in small bowl. Remove char from marinade. Place on greased foil lined in baking pan. Discard any remaining marinade. Rub top of char evenly with dry mixture. Roast char 10-12 minutes or until fish flakes easily with a fork. Makes 8 servings.
Fragrant Quinoa
2 c quinoa
2 T olive oil
2 cloves garlic
4 c low-sodium chicken stock
Preparation:
Soak quinoa in warm water for at least 12 hours Rinse quinoa in a fine-mesh siene and drain. Heat olive oil in a large deep skillet over medium heat. Add garlic and cook, stirring constantly to avoid burning the garlic. Add the quinoa and cook, stirring until the grains are separate and golden. Stir in chicken stock, bring to a boil, reduce heat and simmer until liquid is absorbed, 12-15 minutes. Fluff with a fork.
Hearty Winter Salad
2 cups greens: spinach, romaine, mixed greens
1 can 365 black beans
½ clove garlic
½ small onion
1 bell pepper, color of choice
1 fresh or canned tomato
3 T extra virgin olive oil
3 T balsamic vinegar
1 T fresh dill
1 T fresh pepper
1 fresh or canned jalapeños
Preparation:
Rinse greens and allow to dry. Peel and chop fresh garlic and onion. In medium-size saucepan, heat 1 T of EVOO over medium heat. When oil is hot, add garlic and onions and sauté app. 2-3 minutes. Add drained black beans and sauté 6-8 minutes, stirring occasionally. In large salad bowl, add lettuce. Toss EVOO, balsamic and fresh dill. Remove beans from heat and pour over greens. Add chopped peppers and tomatoes. Garnish with jalapenos to taste.
Almond Cream with Strawberries
2 c strawberries, rinsed
¼ c slivered almonds
1 c Skyr Icelandic yogurt
1 T honey
¼ t almond extract
Mint leaves for garnish
Preparation:
Toast almonds in a small dry skillet over low-medium heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Hull strawberries, slice and divide among 4 serving dessert plates. Mix Skyr, honey and almond extract until smooth. Spoon over berries and sprinkle with toasted almonds. Serves four.
Where: Whole Foods in Rockville, MD
Address: 1649 Rockville Pike
Rockville, MD 20852
When: Tuesday, January 13th at 6:30 p.m.
Here is what we will be cooking tonight:
Roasted Arctic Char
2 lb. fresh arctic char
¼ c orange juice
2 t. thyme
2 T extra virgin olive oil
1 T brown sugar
1 T smoked paprika
1 t. grated orange peel
½ t. sea salt
Preparation:
Heat oven to 400 degrees. Mix orange juice, EVOO and 1 t. thyme in small bowl. Place char in large glass dish. Add marinade, turning fish to coat well. Cover and refrigerate 30 minutes or longer for extra flavor. Mix sugar, paprika, orange peel, the remaining thyme, and sea salt in small bowl. Remove char from marinade. Place on greased foil lined in baking pan. Discard any remaining marinade. Rub top of char evenly with dry mixture. Roast char 10-12 minutes or until fish flakes easily with a fork. Makes 8 servings.
Fragrant Quinoa
2 c quinoa
2 T olive oil
2 cloves garlic
4 c low-sodium chicken stock
Preparation:
Soak quinoa in warm water for at least 12 hours Rinse quinoa in a fine-mesh siene and drain. Heat olive oil in a large deep skillet over medium heat. Add garlic and cook, stirring constantly to avoid burning the garlic. Add the quinoa and cook, stirring until the grains are separate and golden. Stir in chicken stock, bring to a boil, reduce heat and simmer until liquid is absorbed, 12-15 minutes. Fluff with a fork.
Hearty Winter Salad
2 cups greens: spinach, romaine, mixed greens
1 can 365 black beans
½ clove garlic
½ small onion
1 bell pepper, color of choice
1 fresh or canned tomato
3 T extra virgin olive oil
3 T balsamic vinegar
1 T fresh dill
1 T fresh pepper
1 fresh or canned jalapeños
Preparation:
Rinse greens and allow to dry. Peel and chop fresh garlic and onion. In medium-size saucepan, heat 1 T of EVOO over medium heat. When oil is hot, add garlic and onions and sauté app. 2-3 minutes. Add drained black beans and sauté 6-8 minutes, stirring occasionally. In large salad bowl, add lettuce. Toss EVOO, balsamic and fresh dill. Remove beans from heat and pour over greens. Add chopped peppers and tomatoes. Garnish with jalapenos to taste.
Almond Cream with Strawberries
2 c strawberries, rinsed
¼ c slivered almonds
1 c Skyr Icelandic yogurt
1 T honey
¼ t almond extract
Mint leaves for garnish
Preparation:
Toast almonds in a small dry skillet over low-medium heat, stirring constantly, until golden and fragrant, 2-3 minutes. Transfer to a plate to cool. Hull strawberries, slice and divide among 4 serving dessert plates. Mix Skyr, honey and almond extract until smooth. Spoon over berries and sprinkle with toasted almonds. Serves four.
Monday, January 12, 2009
Sleepless Nights
Weight loss is a tricky subject. So many variables go into the equation, and if just one of these variables is not just right, the waistline is effected. Especially if that variable is sleep. Many of our clients work on adding more physical activity into their lives, or adjusting their diets, but often forget about the crucial role of sleep.
Sleep is more than just the time we spend in our beds when it's dark outside. Each stage of sleep is actually specific for processing information and healing our bodies. While sleeping, memories are stored and learning occurs. These pathways become the most active during specific sleep cycles. Lack of sleep leads to poor decision making, delayed response time, and mood imbalance. It is more difficult to make healthy choices and exercise with a lack of sleep. Also, emotions run high when sleep runs low, and emotional triggers tend to equate to poor food choices and overeating.
When sleep is not a restorative process, our bodies produce more cortisol. Cortisol is a stress hormone processed by the adrenal glands. Generally cortisol is released in specific circadian rhythms, but when sleep is disrupted, more pressure is put on the tiny, walnut sized adrenals to compensate. Over time, the adrenals wear out and the body suffers. The adrenal glands control everything from metabolism to blood sugars to fluid balance. Short term, cortisol reeks havoc on all the body's systems- digestive, muscular, and skeletal to name a few. Cortisol also causes more weight to be deposited in the midsection.
Val Willinghan, the Medical Producer with Dr. Sanjay Gupta and CNN, recounts her struggles, and the struggle of many women, with insomnia. EB Nutrition works with many clients to regulate their sleep patterns. If you are looking to turn over a new healthy leaf, start with getting enough good quality sleep and seek out the help you need to do so.
Sleep is more than just the time we spend in our beds when it's dark outside. Each stage of sleep is actually specific for processing information and healing our bodies. While sleeping, memories are stored and learning occurs. These pathways become the most active during specific sleep cycles. Lack of sleep leads to poor decision making, delayed response time, and mood imbalance. It is more difficult to make healthy choices and exercise with a lack of sleep. Also, emotions run high when sleep runs low, and emotional triggers tend to equate to poor food choices and overeating.
When sleep is not a restorative process, our bodies produce more cortisol. Cortisol is a stress hormone processed by the adrenal glands. Generally cortisol is released in specific circadian rhythms, but when sleep is disrupted, more pressure is put on the tiny, walnut sized adrenals to compensate. Over time, the adrenals wear out and the body suffers. The adrenal glands control everything from metabolism to blood sugars to fluid balance. Short term, cortisol reeks havoc on all the body's systems- digestive, muscular, and skeletal to name a few. Cortisol also causes more weight to be deposited in the midsection.
Val Willinghan, the Medical Producer with Dr. Sanjay Gupta and CNN, recounts her struggles, and the struggle of many women, with insomnia. EB Nutrition works with many clients to regulate their sleep patterns. If you are looking to turn over a new healthy leaf, start with getting enough good quality sleep and seek out the help you need to do so.
Thursday, January 8, 2009
Oprah's Twin
Despite all her success and resources, Oprah struggles with the same demons many of us do - emotional eating and medical conditions preventing weight loss. Oprah opens up in January's issue of Oprah magazine, "How Did I Let This Happen Again." She describes the rollercoaster of feelings she has encountered with her weight loss battle. She went from being the expert on staying trim when she was down to 160, and now that she is up to 200, she feels like a hypocrit.
She is not a hypocrit, but merely a human being. We all struggle day to day, trying to juggle the stresses of life while maintaining our sanity, not to mention our health. Health is a huge undertaking and goal, and has many definitions. Modern medicine describes health as the absence of disease, but as dietitians we believe it is more than that. Our bodies have the ability to provide energy to live a dynamic lifestyle, where we have enough hop in our step to feel great. But most of us walk around feeling sluggish and barely manage to just get through the day. Surviving in a fog is not healthy. Wouldn't it be great to start the day off with some inspiration and zeal for life?
Understand that you are not alone in your struggle for health and weight loss. Even Oprah needs help! Go to the experts (EB Nutrition) who understand the biochemistry of the body and can help you sort our imbalances before they reach the symptomatic level. Plus, wouldn't it feel good to beat Oprah to the punch?
She is not a hypocrit, but merely a human being. We all struggle day to day, trying to juggle the stresses of life while maintaining our sanity, not to mention our health. Health is a huge undertaking and goal, and has many definitions. Modern medicine describes health as the absence of disease, but as dietitians we believe it is more than that. Our bodies have the ability to provide energy to live a dynamic lifestyle, where we have enough hop in our step to feel great. But most of us walk around feeling sluggish and barely manage to just get through the day. Surviving in a fog is not healthy. Wouldn't it be great to start the day off with some inspiration and zeal for life?
Understand that you are not alone in your struggle for health and weight loss. Even Oprah needs help! Go to the experts (EB Nutrition) who understand the biochemistry of the body and can help you sort our imbalances before they reach the symptomatic level. Plus, wouldn't it feel good to beat Oprah to the punch?
Tuesday, January 6, 2009
Dress It Up!
Nutrition Action Health Letter, a well written health newsletter published by the center for science in the public interest, reviews a different food bi-monthly. The authors, who are very knowledgeable and schooled in nutrition, many of them holding PhD credentials, rate different brand names based on various health parameters. In the case of salad dressing, this editions food pick, compares calories, saturated fat, and sodium to find the sauce that is “Dressed for Success,” as the article is titled. Their best bites in each category are as follows:
Raspberry Vinaigrette- Cindy's Kitcken Raspberry Nectar Vinaigrette
Other Fruit Vinaigrette- Wild Thymes Pomegranate Salad Refresher
Asian Vinaigrette- Drew's All Natural Shiitake Ginger
Balsamic Vinaigrette- Cindy's Kitchen Balsamic Vinaigrette
Thousand Island- Naturally Fresh Thousand Island
French- Whole Foods 365 Organic French
Note: Whole Foods 365 Brand foods have no artificial ingredients or hydrogenated fats. They are named “365” for their organic everyday value. The prices remain the same 365 days per year. Shop around and you'll find these are the lowest organic prices.
http://www.wholefoodsmarket.com/products/private-label.php
Poppy Seed- Annie's Naturals Organic Papaya Poppy Seed
Ranch- Marie's Creamy Ranch
Caesar- Cindy's Kitchen Roasted Garlic Caesar
Blue Cheese- Cindy's Kitchen Real Bleu Cheese
In general, these brands faired well in all categories. No matter how healthy the dressing is, it is still adding some calories and fat, so opt for dipping the salad in the dressing. Ask for it on the side when you order out, or add 1 Tbsp. for about 2 cups of salad and mix it yourself. Dressing is a great way to enjoy more veggies, and the added fat does help your body absorb the fat-soluble vitamins from the veggies- A, D, E, and K- better.
Raspberry Vinaigrette- Cindy's Kitcken Raspberry Nectar Vinaigrette
Other Fruit Vinaigrette- Wild Thymes Pomegranate Salad Refresher
Asian Vinaigrette- Drew's All Natural Shiitake Ginger
Balsamic Vinaigrette- Cindy's Kitchen Balsamic Vinaigrette
Thousand Island- Naturally Fresh Thousand Island
French- Whole Foods 365 Organic French
Note: Whole Foods 365 Brand foods have no artificial ingredients or hydrogenated fats. They are named “365” for their organic everyday value. The prices remain the same 365 days per year. Shop around and you'll find these are the lowest organic prices.
http://www.wholefoodsmarket.com/products/private-label.php
Poppy Seed- Annie's Naturals Organic Papaya Poppy Seed
Ranch- Marie's Creamy Ranch
Caesar- Cindy's Kitchen Roasted Garlic Caesar
Blue Cheese- Cindy's Kitchen Real Bleu Cheese
In general, these brands faired well in all categories. No matter how healthy the dressing is, it is still adding some calories and fat, so opt for dipping the salad in the dressing. Ask for it on the side when you order out, or add 1 Tbsp. for about 2 cups of salad and mix it yourself. Dressing is a great way to enjoy more veggies, and the added fat does help your body absorb the fat-soluble vitamins from the veggies- A, D, E, and K- better.
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