Food Moment

You may be exercising, eating healthy (in your mind) and drinking plenty of fluids. But how healthy are you? One way to find out is to get some tests done. When was the last time you went in and had your blood glucose (sugar), cholesterol, and so on tested? As a dietitian, it is part of my job to look at lab results to assess someone nutritionally. I stare at them all day long. They’re just numbers to me as they belong to other people. Every other person has a high blood sugar, cholesterol and triglycerides. Many people’s kidneys are failing and their labs reflect that as well. Sure, I work with the elderly population but I also come in contact with individuals who are only in their 40′s, 50′s and 60′s. Some are missing their toes or even the whole limb because they had no other choice but get them amputated as their diabetes was very poorly controlled. I then talk to these people and try to figure out at what point in their life did they screw up? How could have they come to this point? A lot of them tell me the same thing, “I had no idea, haven’t been to the doctor in years.” Some may call this ignorant, some may call this oblivion and some may say it’s lack of education. Whatever it is, these people have not had their routine check ups, screenings, tests, etc.

As I mentioned before, I stare at labs each day as I assess my patients. It is very easy to look at other’s lab results and not think about it twice. It is a lot more difficult to get myself to do these tests as I don’t really want to stare at my own! What if they come back no so good? What if my sugar is high? What if my cholsterol is elevated? This is happening to even the young people today. It’s no longer the, “oh, you’re in you’re 20′s, I’m sure you’re ok.”

This is why it is important to get routine check ups and routine labs done annually. This is especially important if you have already had abnormal labs in the past. Has your blood glucose been high and you ingored it? It’s common for people that have elevated blood glucose to become diabetic within the next ten years if they should decide to ignore diet and exercise. Routine check ups are also something you should think about if you’re overweight/obese, have a history of abnormal labs, have high blood pressure, and so on. This puts you at high risk for developing disease. Maybe not right this second but they will slowly creep into your life later on.

Some abnormal labs are a good reality check. Maybe your blood glucose will be slightly elevated and your doctor tells you that you’re “prediabetic.” Or maybe you have been eating too much fast food and your cholesterol is above 200. Both of these are reversible. With good diet and exercise, you can get both your blood glucose and cholesterol in control. You won’t, however, if you don’t know what they are.

What are some labs that you should request to get done?

I would go with the following:

Basic Metabolic Panel (BMP) – this will test your fasting blood glucose, calcium, your electrolyte elevels (sodium, potassium) and kidney related labs.

Complete Blood Count (CBC) – this will test your hemoglobin, hematocrit as well as white blood cells. This test will help determine whether you’re anemic or not.

Lipid Panel – this will include your total cholsterol, triglycerides and LDL/HDL levels. In other words, is your heart at risk? Of course, always talk to your doctor and discuss what other labs you might benefit from doing. Your doctor will discuss your results with you and you might even get referred to a dietitian depending on what your labs look like. Either way, you’re taking control and being pro active about staying on top of your health. Don’t wait till it’s too late. On a side note, I got all my blood work done today and I’m anxious to see how I’m doing! Wish me luck. For a further reality check, I decided to include this video that inspired me earlier today. Hope it does the same for you: http://www.ted.com/talks/jamie_oliver.html

Hey Guys,

A lovely post written by a guest Allison Brooks. Enjoy!

Is it possible to eat your way to a better mood? The answer is an emphatic yes and has been scientifically proven! Foods that improve mood also raise energy levels and reduce symptoms of depression; this is why many nursing homes and hospitals have started adding these foods to their meals. Best of all, most of these foods are already in your pantry.

Nutrition and a Positive Mood

The key to improving mood is to raise the body’s level of serotonin. This natural brain chemical also provides the benefits of regulating appetite, sleep and memory. Many antidepressant medicines work by modulating serotonin. Not only do certain foods help increase serotonin, they can aid in healing. Foods rich in phytochemicals have been proven to alleviate depression and aid in conventional treatments. Since aggressive cancers, like pancreatic and mesothelioma cancer, require aggressive treatments, symptoms can be severe. This is why foods, like ginger, lemons, and green veggies help aid the immune system and healthy-cell growth.

Certain foods eaten can help the body produce serotonin. These foods include high-quality carbohydrates such as:
• whole grain pasta and bread
• fruits and vegetables
• oatmeal
• brown or wild rice
• legumes

Other Foods That Improve Mood

Omega-3 fatty acids also can help provide a feeling of well being. Foods such as salmon, walnuts, flaxseed and canola oil are just few sources that contain omega-3s. The body does not make omega-3s so it needs to be obtained from the diet. Omega-3 is also better for health than omega-6 that is found in corn oil. Studies have been conducted with men undergoing prostate cancer treatment, and results should the omega-3 slowed the growth of cancer cells, and helped aid with successful treatment. This is now leading into more studies for other rapidly growing cancers. Since late stage breast cancers and lung cancers, like mesothelioma and emphysema, spread and metastasize quickly, treatments are risky. UCLA researchers hope to use this recent finding to dramatically decrease cancer cell growth and increase breast cancer and mesothelioma life spans.

A lack of vitamin D can cause also the winter blues. This is commonly seen in the winter when people have less sunlight exposure. This sunshine vitamin is produced when the body is exposed to an adequate amount of sunshine. Other sources are egg yolks, liver oil, fortified soy milk and fatty fish such as salmon, tuna and sardines.

There are many healthy food choices that boost energy and serotonin levels. Not only do these foods help the body experience improved mood, they also improve overall health and help to maintain a healthy weight. Tips to Improve Mood

These tips will help improve serotonin production:
• Eat serotonin-boosting foods later in the afternoon or evening because serotonin levels drop at this time
• Avoid adding excess fat with carbohydrates because it can cause a feeling of sluggishness, add calories and slow the production of serotonin
• Avoid eating carbohydrates with protein because it can reduce the serotonin production
• Eat most proteins at breakfast and lunch
• Carbohydrates boost serotonin production best when eaten at least three hours after ingesting protein
• If the carbohydrates cause mood swings, “add” foods rich in soluble fiber such as beans, apples, peas, oats, barley and sweet potatoes
• If the carbohydrates cause mood swings, “avoid” refined carbohydrates such as fruit juice, white bread, candy and crackers.

True or False?

Fat is bad for you and you should avoid it at all costs!

One gram of fat provides 9 calories. Talking about energy! While some fats are considered worse than others, healthy fats are thought to be good for your heart. Unsaturated such as monounsaturated and polyunsaturated fats are thought to play a role in lowering the LDL cholesterol which is commonly known as the “bad cholesterol.”  Also, it turns out that eating a low-fat diet isn’t so great after all. According to Harvard Public School of Health:

“Well it’s time to end the low-fat myth. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation it hasn’t helped us control weight or become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of calories; (1) about 13 percent of adults were obese and under 1 percent had type 2 diabetes, a serious weight-related condition. (2,3) Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; (4) yet 34 percent of adults are obese and 11 percent have diabetes, most with type 2 diabetes. (5,6)”

On top of all this, a study published in the Journal of Clinical Nutrition in early 2010 concluded that saturated fat is not linked with heart disease. However, further studies are needed to confirm these findings and fat recommendations have not been changed overall.

What do I think about all of this?

I always tell my patients to eat fat if they want to. The key is to practice portion control. After all, a lot of nutrients can unhealthy when eaten in excess right? Portion control, portion control, portion control. If there is a diet that works, it would just be “a balanced diet that includes everything and anything in moderation.”

Conclusion: Don’t deprive yourself of anything. A healthy diet is a balanced diet. Make friends with fatty foods. Enjoy them in moderation!

Check back for an article about carbohydrates! How do you feel about them? Do carbohydrates make people fat?

References:

Patty W Siri-Tarino, Qi Sun, Frank Bi Hu, Ronald M Krauss. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The American Journal of Clinical Nutrition. March 2010; vol 91, no. 3 535-546.

Hi Guys,

One of my favorite grocery stores is Trader Joe’s. They sell fresh, healthy and organic foods that are delicious. They also have a variety of things AND they regularly bring in new products to keep you entertained. I often find myself buying “ready to go” foods there as they can be pretty healthy too! Of course, fresh food or made from scratch meals are the best ( no doubt about that!!!) but when you’re exhausted and don’t feel like cooking for 45 mins, you can definitely pick some things up that will fill you up, taste good and won’t raise your cholesterol too much ;)

Are you ready for my first ready to go pick?! I will be adding a bunch of “ready to go” foods as we go.

You can find this in the frozen section in Trader Joe’s, the aisle where they keep all the sweets too!

Introducing a quick ready to go Italian meal – Penne Arrabiata. You buy it frozen, in a bag. All you have to do is throw the bag contents into a pan and cook on medium heat until the sauce melts. Easy and it tastes great, a little spicy too.

At this point, you’re probably thinking, “yeahhhhhhh freaking right. What kind of a dietitian would recommend eating a bunch of pasta?” Hey, this is way better for you than fast food! and I encourage you to stick to just one serving size.  Here is the nutrition label if you’re wondering what the damage is:

So here is a little tip that I came up with. Want more protein from this meal? Add two hard boiled eggs into the mix.

Yup, cook your eggs up, slice them in halves and throw them into the pasta. I usually throw my eggs into boiling water and keep them in there for 8-10 mins. They taste really good with the spicy sauce. Heart conscious? Get rid of the yolks and add the whites only. That will bump up your protein amount by ~12 grams! Assuming you’re consuming 1 cup of the pasta, that’s almost 20 grams of protein in one meal. An average person requires about 0.8 of protein/kg of body weight.  Note that one serving of this pasta contains 470 mg of sodium (We only need 1500-2000 mg per day), however, I can assure you that this is a lot less than what you’d get when eating out.

What are some of your favorite ready to go foods?

I don’t know how I feel about organic food, to be honest with you. Organic, organic, organic! What does it mean anyway?

As stated by the USDA:

“What is organic food? Organic food is produced by farmers who emphasize the
use of renewable resources and the conservation of soil and water to enhance
environmental quality for future generations.  Organic meat, poultry, eggs, and
dairy products come from animals that are given no antibiotics or growth
hormones.  Organic food is produced without using most conventional pesticides;
fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or
ionizing radiation.  Before a product can be labeled ‘organic,’ a
Government-approved certifier inspects the farm where the food is grown to make
sure the farmer is following all the rules necessary to meet USDA organic
standards.  Companies that handle or process organic food before it gets to your
local supermarket or restaurant must be certified, too.” Consumer Brochure,
USDA National Organic Program

Some points to consider are that organic food isn’t necessarily safer, more nutritious nor does it mean that the food is even grown locally! The food may come from Chile and be organic as long as it meets the standards outlined above. There are mixed messages about organic food being “better for you” nutritionally but so far we don’t know that it really is. It could be! We just don’t know.

So what should you do? It’s up to you. I personally like my food to be real and natural. I buy organic meat now and avoid the overgrown chicken breasts that are twice or three times as big as the organic kind. Some foods, especially fruits and vegetables ( and meats!) simply taste better organic. They actually have a taste rather than a watery, tasteless mass of fiber!

What are your thoughts? Please share!