Nutrition & Health Tips Archives - Page 4 of 4

Interactions: Interference with Mineral Need

scientific laboratory — Scientific Laboratory

Interactions can interfere with mineral needs. Without certain minerals, you cannot sustain life. And, just because a food is rich in a mineral, does not mean you will garner its benefits. Such is the case when it comes to mineral interactions with fiber and mineral interactions with each other. This article will explore these interactions.

Fiber Interactions:

When it comes to fiber, certain substances can bind to the mineral preventing its absorption. In particular, grain fiber contains a compound called phytic acid which binds to minerals limiting its absorption. Another plant substance that binds minerals, especially calcium, is oxalic acid, found in high concentrations in spinach, thus severely limiting the absorption of this mineral. Accordingly, diets high in fiber can limit the body’s absorption of zinc, iron, and other minerals. The current recommended intake of fiber is 25 grams for adult women and 38 grams for adult men. A higher intake could create problems with the body’s mineral status.

Mineral Interactions

minerals, supplements, lab — Mineral Supplements are Manufactured in the Lab

With respect to mineral interactions with each other, this problem arises most frequently with those taking a specific mineral supplement. This is because several minerals, such as

calcium,
magnesium,
copper, and
iron

are similarly sized with similar electrical charges. These similarities create a competition among them for absorption affecting their bioavailability. In other words, if one of these minerals are taken in excess, it decreases the absorption of the others. For example, copper absorption is decreased with an excessive intake of zinc. For this reason, individual mineral supplements should be avoided unless recommended by a health professional due to a medical condition or dietary deficiency. On the other hand, food sources, pose little risk for mineral to mineral interactions.

Farmer's Market Fresh, vegetables — Fresh from the Farmer’s Market – Vegetables – A Great Source of Vitamins and Minerals

The bottom line is that there is minimal threat of interference in absorption caused by phytic acid and oxalic acid, two compounds found in high fiber foods and vegetables, with natural foods rather than pills. When you use a natural food product, mineral to mineral interactions is not an issue.

Minerals — The Bottom Line

Can you live without minerals? Like vitamins, minerals are required to sustain life. They are needed for the body’s basic life functions at every level starting at the cellular and continuing through to the tissues, organs, and the whole body. The roles each mineral plays and the amounts required to effectively perform their function varies.

For example, some minerals like selenium and copper work as cofactors. In their function as a cofactor, minerals permit enzymes and other proteins to function. Additionally, minerals are key contributors to a variety of body compounds. Examples of such body compounds are red blood cells, of which iron is an important component. Other functions in which minerals such as phosphorus and calcium play a critical role is the development and growth of the body. Water balance also requires minerals. Without calcium, phosphorus, potassium and sodium, there is no water balance causing a life-threatening state. How are minerals categorized, and how readily available are they?

Fishing with Popsy - Enjoying the Water — Salt Water Fishing

The amount of minerals required per day is the method used to categorize minerals. Minerals that require more than 100 milligrams per day, or 1/50th of a teaspoon is categorized as a major mineral. Examples of major minerals include calcium and phosphorus. Those that require less, like zinc and iron are classified as a trace element. But just because a food is rich in a much needed mineral, doesn’t make it useful. Our bodies may not be able to absorb and use them. And, just because a certain mineral content is listed for a particular food on a table, does not mean it is a good source for that mineral. It actually is only a starting point. For example, there is a high concentration of calcium found in spinach. Unfortunately, spinach also contains a high concentration of the calcium-binder, oxalic acid, resulting in the absorption of only about five percent of the calcium consumed.

Jerusalem Shuk - Breads — Jerusalem Shuk – Breads

Generally speaking, as the refinement of a plant food increases, the mineral content decreases, an example of which is refined flour. When a grain product is refined, the only mineral added during the enrichment process is iron. Other minerals, such as copper, selenium, and zinc are lost and not replaced. To answer the question we started with, “Can you live without minerals?”

The answer is clearly NO.

What is your favorite whole grain recipe?

Vitamins – Storage In the Body and Out

Was it the naturalists or those who believe in laboratory created supplements who won the debate? You be the judge. Historically humans were meant to consume vitamins the natural way. Prior to the industrial age, fruits, vegetables, legumes and other foods were consumed immediately. They went from the farm to the table. But with the advent of refrigerators, freezers, canning, and other methods of preserving food, we now have a choice. Those choices affect the nutritional quality of the food we eat and therefore the amount of

Farmer's Market Fresh — Fresh from the Farmer’s Market

vitamins we actually consume the natural way. First, we’ll take a look at how vitamins are stored in the body, or not. Then we will explore the best methods to preserve the integrity of the fruits and vegetables we consume.

How Your Body Stores Vitamins – or Not

Fat-soluble vitamins, with the exception of vitamin K, are not excreted readily from the human body. They are stored. The opposite is true of the water-soluble vitamins. Generally, excess amounts of these vitamins are quickly lost from the body resulting in expensive urine. The exception is the water-soluble vitamins B-6 and B-12 which are stored more readily

Farmer's Market - Fruit — Farmer’s Market – Fruit

than vitamin C and the other B vitamins.

Due to the body’s limited ability to store a good deal of these vitamins, they need to be consumed on a daily basis. However, you should not be harmed by a periodic lapse in your daily intake, even if the lapse includes water-soluble vitamins. Vitamin deficiency becomes evident when it is not consumed and the person’s body stores are depleted. As an example, it will take an average individual 20-40 days without consuming vitamin C before the first symptoms of deficiency becomes evident.

Preservation

Significant amounts of vitamins can be lost between the time a vegetable

or fruit is picked and it is eaten. This is especially the case with the water-soluble vitamins (in particular folate, thiamin, and vitamin C) which can be destroyed with excessive cooking and incorrect storage. There are a number of factors that can destroy vitamins, including light, heat, alkalinity, cooking in water, and exposure to air. To minimize the risk of nutrient loss, it is best to eat a food soon after its harvest.

Generally, freezing the food is the best method of preservation to retain nutrients if the food is not eaten within a few days. Because frozen vegetables and fruits are usually frozen immediately after harvesting, they are as rich in nutrients as the freshly harvested ones. Additionally, vegetables are immersed quickly in boiling water (blanched) as part of the freezing process destroying those enzymes that would effectively break down the vitamins.

With summer upon us don’t forget to visit your local farmer’s market! Not only will you support local businesses, but you can enjoy vitamin rich foods. Just remember, eat or freeze within a few days — the longer they sit, the lower the vitamin content. What’s your favorite summer fresh veggie recipe?

Motivated? Tips for Calorie Control!

When the desire to get that extra weight off means more than the desire to eat an extra bite or two, than you’re not only ready to lose weight, but you’re ready to keep it off — you are motivated! Congratulations! Since calorie control is a critical factor in successful weigh loss, modifying problem behaviors is essential.

The following principles of Behavior Modification will start you on your way to success:

Plan:

Do not skip meals — eat snacks & meals at scheduled times.
Limit food intake as needed.
Make a substitution — physical activity for snacking.

Activities:

Use smaller utensils & dishes.
Discourage impulsive eating by storing food out of sight (a freezer is best).
All food should be eaten in an area designated as “dining.”
Serving dishes should be kept off the table — especially gravies & sauces.

Eating Behavior:

Leave food on the plate.
Dining

In the middle of a meal, pause.
Before you take the next bite — chew thoroughly.
Put your fork down before you take the next mouthful.
While you are eating, don’t do anything else (reading, working on your computer, watching t.v.).

Parties & Holidays:

Before parties, plan your eating behavior.
Drink less alcoholic beverages.
Before you attend a party, eat a low calorie snack.
Practice ways to decline food.
If you have an occasional setback, don’t get discouraged.

Your Reward:

As the basis for rewards, use self-monitoring records.
Reward Time!
Make a “Behavioral Contract” — Plan specific rewards for specific behaviors.
Ask for help from your family and friends. Make suggestions as to how they can help you.
Encourage them to give this help in the form of material rewards and praise.

Monitor Yourself:

Document the place and time you eat.
Write down the type and the amount of food you eat.
List who is present and what you ate.
Use your journal to document your problem areas.

Shopping:

Do your shopping after you eat — focus on nutritious foods.
Make a list before you shop — this helps you to limit what you buy that may be “problem” foods. What may help first is shopping for fresh foods first from around the perimeter of the store.
Ready-to-eat foods should be avoided.
Don’t shop for food until you need to.

Goal-setting, portion control, and energy balance are easier to achieve with these simple adjustments. Lifelong changes to lifestyle will go a long way toward reaching and maintaining your weight loss goals. What changes have you seen work?

Exercise Is Key: A Tribute to Our Military!

The health benefits of exercise is a well known fact including its importance in achieving and maintaining a healthy weight. It is also critical for our military who is tasked with maintaining the safety of our country as well as others. This article is a tribute to our military — THANK YOU FOR YOUR SERVICE!

With the time constraints we are all faced with in our busy lives, more than one looming question remains: 1) What type of exercise do I need to do to make a difference? and 2) How much time do I need to spend exercising?

In the United States, the average adult takes 5,117 steps per day. While that may sound significant, according to the American College of Sports Medicine, that number must be doubled to be considered physically active.

Walking has been found to decrease your risk of heart disease, raise the “good” HDL cholesterol levels, balance stress hormones, and help improve both blood sugar and blood pressure. Moreover, research in the journal of Neurology (Oct. 19, 2010 issue) found that walking can improve brain function and decrease a person’s risk in developing memory problems. According to the study’s lead author, Kirk I. Ericsson, Ph.D., “It appears there are some fairly rapid cognitive benefits, so starting to exercise in late age isn’t futile.”

Try to add 20 to 25 minutes of walking to your daily routine for an initial goal. Even if you are already active, that’s a good plan. You’ll add approximately 2000 steps per day which is about a mile, and burn typically 100 calories. This is enough exercise to prevent the average yearly weight gain of 1 to 2 pounds. If this seems too taxing, start with just 10 minutes of daily walking and build from there. Even that amount can be a life-saver. According to David R. Bassett, Jr., Ph.D., a director of the Obesity Research Center at the University of Tennessee, Knoxville, research has found that women who walk just an hour a week are more likely to live longer when they are compared with their less-active peers.

Researchers at the University of Pittsburgh found that the injury rates for overweight and obese people in walking programs were comparable to the rates for overweight and obese people who were sedentary. Just make sure that you see your doctor before you increase your activity. Also, invest in a good pair of walking shoes.

I watched a neighbor take control of her life, and her weight. She walked. She started her day walking her dogs, took her break walking, and ended her day walking. Less than one year later, she walked off 100 pounds. That is dedication. That is the power of walking.

How about you? What has walking done for you? Do you know someone in the military that you would like to pay tribute to?

TIP: Use an app. Research has shown they make a difference.

Low Calorie Alternatives Count

We’ve learned the importance of lean bellies, and one of the keys to successful weight loss – portion control. But there is something else we can do to expedite the weight loss process. Replacing high calorie foods with low calorie alternatives will reduce the time it takes to reach our weight loss goals. This article will provide some of those alternatives and the calories you save. Pike Place Market (6)

REPLACE: 1/2 cup green bean-mushroom casserole WITH: 1/2 cup cooked green beans CALORIES SAVED: 50.
REPLACE: 1/2 cup home-fried potatoes WITH: 1 medium baked potato CALORIES SAVED:65.
REPLACE: 1/2 cup potato salad WITH: 1/2 cup raw vegetable salad CALORIES SAVED: 140.

REPLACE: 1/2 batter-fried chicken breast WITH: 1/2 broiled chicken breast (with lemon) CALORIES SAVED: 175.
REPLACE: 3 oz prime rib (well-marbled) WITH: 3 oz lean meat (eye of round) CALORIES SAVED: 140.
REPLACE: 1/2 cup beef stroganoff WITH: 3 oz lean roast beef (or try a reduced fat recipe) CALORIES SAVED: 210.
REPLACE: 2 tbsp French dressing (bottled) WITH: 2 tbsp low-calorie French dressing CALORIES SAVED: 150.
REPLACE: 1-oz bag potato chips WITH: 1 cup plain popcorn CALORIES SAVED: 120.

REPLACE: 1 cup whole milk 1 cup WITH: 1% low-fat milk CALORIES SAVED: 45.
REPLACE: 1 cup sugar-coated corn flakes WITH: 1 cup plain corn flakes CALORIES SAVED: 60.
REPLACE: 1/8 9-inch apple pie WITH: 1 baked apple, unsweetened CALORIES SAVED: 308.

REPLACE: 1/12 8-inch while layer cake with chocolate icing WITH: 1/12 angel food cake, 10-inch tube CALORIES SAVED: 185.
REPLACE: 3 oatmeal-raisin cookies WITH: 1 oatmeal-raisin cookie CALORIES SAVED: 125.
REPLACE: 1/2 cup ice cream WITH: 1/2 cup ice milk CALORIES SAVED: 45.
REPLACE: 1 danish pastry WITH: 1/2 English muffin CALORIES SAVED: 150.
REPLACE: 12 fluid ounce cola WITH: 12 fluid ounce diet cola CALORIES SAVED: 150.

The choices we make in the foods we buy, how they are prepared, and what we consume can make a big difference to our bottom line — not only reaching our weight loss goals, but developing a healthier lifestyle. What alternative low calorie choices do you recommend?

TIP #9: THINK SMALLER. Use smaller utensils and dishes to help with portion control. Putting your serving size on a smaller plate makes it look like you are eating more food than you actually are.

TIP #10: AFTER EXERCISING EAT PROTEIN. In the last blog, Lean Bellies and Body Type, we learned that your body uses more energy in the digestion of protein. Studies show that consuming protein after exercise increases your bodies metabolism. Make sure the protein you choose is lean. I exercise every morning and eat 2 egg whites after to increase my metabolism. Egg whites have only 20 calories per egg. What would you choose as a high protein food after exercise?

Lean Bellies and Body Type

There are 2 main body types: the apple shaped or pear. Which are you? Research shows that the apple is the more dangerous of the two because the fat is centered on your middle, where your heart, lungs, and various other organs are situated. Now we can’t control our body type — we’re born with it, but we can control how lean our bellies are.
There are a myriad of studies (check out the CDC) which show the dangers of excess fat around our middle. Here is the bottom line:

Women with lean bellies are:

57% less likely to die of heart disease
69% less likely to develop type 2 diabetes
40% less likely to develop arthritis of the hips or knees
12% less likely to have a stroke
40% less likely to die of cancer
21% less likely to experience arousal dysfunction

Men with lean bellies are:

32% less likely to die of heart disease
83% less likely to develop type 2 diabetes
63% less likely to develop arthritis
32% less likely to develop sleep apnea
45% less likely to develop cancer
61% less likely to have erectile dysfunction

Measure your waistline. A woman’s waist circumference should be no greater than 35 inches (88 centimeters). Men should have a waist circumference no more than 40 inches (102 centimeters). In the United States, approximately $90 billion dollars annually is attributable to weight-related disease. Tax payers pay half of this cost through Medicaid and Medicare. Don’t be one of the statistics!

(Check out the previous tips: Tip #1 & Tip #2 in week one, Tip #3 & Tip #4 in week 2, and Tip #5 & Tip #6 in week 3).

TIP #7: CHEW. Take smaller bites and chew your food longer. According to a study published in the scientific journal Physiology and Behavior, it may help you eat less at meals. If you slow down and enjoy your food, your brain has more time to register the eating process. In short: Don’t take the term “slider” literally.TIP #8: EAT PROTEIN. This nutrient has the ability to raise the level of peptides in your stomach. These little peptides relay messages telling your brain that your stomach is full. Your body also expends more energy trying to digest it.

Do you have a tip to share?

The Key to Successful Weight Loss

With at least 68.5% of Americans overweight, it’s no wonder that the weight loss industry is in the billions of dollars with more diets available than you can count.

Weight Loss - Big Business — Weight Loss – Big Business

You’ve worked all day, you are exhausted and have a family to feed. In a culture of 2 income families, it’s not uncommon to grab a quick bite from a fast food restaurant. Fast food tends to be very high in calories, but you think, I’m only getting one portion for myself and one portion for each of my family members. Surely, that’s okay. This article will take a look at one of the key strategies for successful weight loss and the ability to meet your weight management goals — portion control.

Portion vs. Serving Size

Jerusalem Shuk - Break — Jerusalem Shuk – Break

The terms “serving size” and “portion” are common terms we are all familiar with. But, is there a difference? What you eat is a portion. What you should eat is a serving size. The vast majority of adult Americans consume up to one third more food than they should eat. Understanding and effectively measuring serving size is part of the solution to the portion problem.

Portion Control: Can you guess the right portion?

Let’s take a fun quiz (cover the answers below before you begin).

Portions - Baseball, Hockey Puck, Light Bulb — Portions – Baseball, Hockey Puck, Light Bulb

1. Your bagel, hamburger bun, and cooked brown rice should be the same portion size. Should each be the size of a baseball, light bulb, or hockey puck?

2. How about corn on the cob? Would you choose a light bulb, computer mouse, or tennis can?
3. Baked potatoes come in all sizes. Which is the right size — light bulb, computer mouse, or tennis ball?

Portions: Tennis Ball, Computer Mouse, Soda Can

4. How can a serving of ground beef be measured? Would you choose a deck of cards, 3/4 the size of a soda can, or base ball?

5. What about popcorn? Would you choose a soda can, tennis canister, or light bulb?

6. Now for your serving of salad greens, cooked vegetables or fruit. Would you choose a deck of cards, hockey puck or baseball?

7. I confess to loving cheese. What is the serving size? Choose either a CD, 3 stacked dice, or 5 stacked dice?

8. Peanut butter is a favorite of many. Would you select a deck of cards, 3 stacked dice or a golf ball for a serving?

Portions: Deck of Cards, Golf Ball, Small Post-It Notes

9. What would we do without butter or spread? Would you choose 1 dice, 1 poker chip, or a golf ball for a serving?

10. Now about that treat. How large should our brownie be? Would you choose a golf ball, small post-it notes, or a deck of cards?

Answers: (1) hockey puck (2) light bulb (3) computer mouse (4) deck of cards (5) tennis canister (6) baseball (7) 3 stacked dice (8) golf ball (9) poker chip (10) small post-it notes

TIP #5: ADD WATER. Your stomach is like a balloon. Fill it with anything — burgers, apples, rice and you’ll eventually feel full. A smarter way to fill your belly without stuffing it with calories is to take sips of water between bites of food. This will increase the bulk in your stomach, blowing up the balloon, and help you feel full more quickly without a calorie glut.

TIP #6: FILL WITH FIBER. Fiber passes through your body undigested, slowing the absorption of nutrients and making you feel fuller longer, according to a 2008 review study by University of Minnesota researchers. Try adding high-fiber foods like whole wheat pasta, raspberries, beans, and peas to your meals.

How did you do on your quiz? Rather than carrying a bag containing light bulbs, tennis canisters, a computer mouse, dice, post-it notes, a deck of cards, tennis and base balls, what would remind you of the proper portion size?

On the Road to Healthy Living: Foolproof Your Plan!

Health and nutrition are foremost in our minds. With the changes in healthcare, most people avoid seeing the doctor – the high deductibles make the cost prohibitive for the average American. It is proven that obesity is a risk factor in a number of life threatening illnesses. Undernutrition is also a serious problem. You may be at your ideal body weight, but perhaps you don’t eat right. We’ve all heard the adage, “You are what you eat.” We only have one life, let’s take care of it with a healthy living plan!

Take Control

You’ve made the decision to take control of your life. Congratulations! If you have a family, you not only have a responsibility to yourself, but you have a responsibility to your family as well. Studies show that success doesn’t just happen overnight. You need to set your goals and follow a realistic plan.

Set Your Goals

Be realistic in setting your goals. Make sure it’s one you can achieve within a reasonable time period. Realistic, achievable, reasonable goals are more likely to succeed. Get ready to ask yourself the following questions and make a list.

What outcome would you like to achieve? If you are trying to eat healthier, list your reasons why.
What steps are necessary to achieve your goals? Remember, it’s easier to change a few behaviors at a time rather than get overwhelmed with a long “to do/to change” list. Many helpful tips are forthcoming, so stay tuned!
Be committed. It’s critical to success. I suggest making it official with a contract.

List objectives & behavioral goals.
Measure your progress with milestones.
Reward yourself for meeting contract terms.
Sign it in front of witnesses who care (family or friends).
Initially, you may want to reward positive behaviors, but after you start to progress, focus your reward on positive results.

TIP #3: FIND AN ACCOUNTABILITY PARTNER. Find a friend or family member who also want to make healthy changes. Share your goals and plans and check in with each other on a regular basis. Hold each other accountable!

TIP #4: CUT OUT DISTRACTIONS. Eating while preoccupied impairs your brain’s ability to watch your food intake, according to a 2009 review of studies. Turn off the TV, close the laptop, and stop playing games with your smartphone. Your stomach will thank you.

(For Tips #1 & #2 see Start Over/Take Charge!)

What do you see as the biggest challenge?

Now that you’ve made the decision to start and take control, next we’ll take a look at an important weight management strategy. It just may be the most effective tip you can use to reach your goals.

Start Over/Take Charge: Energy Balance & Weight Control

As a society, we are bombarded with information offering weight loss tips, the wonders of supplements, Vitamin C, Vitamin A, B vitamins, Vitamin D, Calcium, phytochemicals, fish oil and exercise. We’ve heard about the problems with gluten, GMO’s, and food allergies. We struggle with shedding pounds that have crept up over the years and figuring out what foods to trust and who to trust. I have been a Registered Dietitian with a master’s degree in Nutrition for more years than I care to admit and teach Human Nutrition at the university level. My goal is to help you discern fact from fiction and leave you with some helpful tips starting with energy & weight control. I’ll also periodically share tried and true healthy recipes.

Let’s get started:
Most people’s New Year’s resolutions have gone by the wayside and spring is approaching with new resolutions to lose those excess pounds. Since the majority of American adults are overweight (68.5%) with more than 1/3 of American adults classified as obese, the first series will start with getting on the road to obtaining your ideal weight. Check out the 5 pound human fat model:

Energy balance and how it relates to weight management:

All living things require energy to live and function. Humans consume energy in the form of calories. Whenever you eat or drink, ENERGY is coming IN. At the same time, your body is constantly working, so ENERGY is going OUT.

Calories are burned during basic life functions like digesting and breathing (basal metabolism rate).
Because children are developing and growing, they need extra calories.
A larger person burns more daily calories than a smaller one.
A certain number of calories are burned through daily activities.
- More calories are burned by people with active lifestyles than those whose lifestyles are not as active.
- The more vigorous the physical activity the more calories are burned. Hence, more calories are burned running than they are walking.

Energy balance means that your ENERGY IN = ENERGY OUT

Don’t think that your energy IN and OUT has to balance every day. It doesn’t. Whether you can maintain a healthy weight is determined by the balance over time. And remember, children need energy to grow properly. Therefore, their energy balance occurs when natural growth is supported without creating excess weight gain.

Think about your goals: Ask yourself if you are happy where you are, or whether you need to lose or gain weight. If you need to gain or lose a significant amount of weight, don’t forget to discuss your goals/plan with your doctor. More on setting your goals in the next blog.

TIP #1: WRITE IT DOWN. Keep a journal of everything you put in your mouth as you consume it. Not only will it give you an accurate record, but if you know you are going to write it down, you may think twice about eating something you shouldn’t.

TIP #2: USE AN APP. There are a wide variety of apps available that count the calories you consume as well as those you expend. You may want to check out www.mypyramidtracker.gov.

For those who have tried a food and activity tracking app, what is your experience? Are there any recommendations worth sharing?

Fiber Interactions:

Mineral Interactions

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How Your Body Stores Vitamins – or Not

Preservation

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Plan:

Activities:

Eating Behavior:

Parties & Holidays:

Your Reward:

Monitor Yourself:

Shopping:

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Women with lean bellies are:

Men with lean bellies are:

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Portion vs. Serving Size

Portion Control: Can you guess the right portion?

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Take Control

Set Your Goals

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