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
Thursday, April 30, 2009
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
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