B-12 Supplementation

B-12 is a water-soluble vitamin, which plays many roles in our bodies and in our overall health.

B-12 is required for proper red blood cell formation, neurological functioning and DNA synthesis.  It keeps your nerve cells strong, can reduce stress, and works against fatigue.  It is known best for its ability to boost energy.

At the ages of 14 years and older, males and females are recommended to get 240 mcg of vitamin B-12 daily, according to the National Institute of Health.

B-12 is found naturally in animal products: fish, meat, poultry, eggs, and milk.  If you are not able to get enough B-12 through your diet, supplementation is recommended.  B-12 is available for purchase in a capsule, pill, or liquid (sub-lingual) form. B-12 shots are also given at doctor's offices with a doctor's order. For insurance to pay for the shot, you must have a diagnosis of a B-12 deficiency.  B-12 shots work by going directly into your bloodstream.

No matter the form of B-12, making sure to get plenty of it is crucial to our health and well-being.

Chips, Chips, and more Chips

Have you noticed how big the chip/snack aisle has become at the grocery store? It can become overwhelming with all the choices.  Potato chips can be regular, kettle cooked, baked, seasoned, etc.

Looking at the average nutrition facts for plain potato chips in a 1 oz serving, baked chips are the best snack choice.

Regular potato chips: 155 calories, 10.5 grams fat, 1.5 grams trans fat, 150 mg sodium
Baked potato chips: 110 calories, 1.5 grams fat, 150 mg sodium
Kettle cooked potato chips: 150 calories, 8 grams fat, 0 grams trans fat, 110 mg sodium

Kettle cooked chips do beat regular potato chips nutritionally by cutting back on sodium and fat but not by much.  Chips should always be eaten in moderation because of their limited nutritional value.  Other healthy alternatives to chips are plain popcorn, rice cakes, wheat crackers, baked pita chips, or veggie chips.

Take your time in the snack aisles and always read those Nutrition Facts labels.

Dragon Fruit

Dragon fruit is a fruit that is mentioned occasionally but loved by many. Dragon fruit is primarily grown in South East Asia, Mexico, Central and South Americas, and Israel. It is actually a type of cactus with a sweet and crunchy taste. Many describe it as a cross between a kiwi and a pear.

Dragon fruit, like any fruit, is full of beneficial nutrients. It is low in calories and high in vitamin C, phosphorus, calcium, fiber and antioxidants.

The high amount of vitamin C in dragon fruit helps heal bruises and cuts and also enhances the immune system. It is a good source of phosphorus and calcium which reinforce bones and help form healthy teeth. Dragon fruit contains antioxidants, which help protect against cancer. The fiber keeps your digestive system regular.

If dragon fruit is a fruit you have not tried, I recommend trying it in the summer or autumn months when it is in season.

McDonald's Breakfasts

Eating breakfast at home may not always be feasible.  Although fast food establishments are not always the most ideal place to eat, there are more healthful options available at many of them.  Since a majority of patients tell me they like the prices and foods at McDonald's I will focus on eating breakfast there.  The calories and fat in many fast foods, including McDonald's, can be detrimental to your weight.  Being able to make wise choices can have a huge impact on saving calories and your health.

Fruit and Maple Oatmeal: 290 calories, 4.5 grams fat, 10 mg cholesterol, 5 grams fiber

Oatmeal is high in fiber, making it a good breakfast choice.  It has the ability to keep you full until lunchtime, which is always a plus.

Egg McMuffin: 300 calories, 12 grams fat, 260 mg cholesterol, 2 grams fiber

An Egg McMuffin is packed with protein, between the egg, cheese, and Canadian bacon.  Since these are all animal products, it adds cholesterol to the sandwich.  Compared to other breakfast sandwiches though, the McMuffin does well.

Fruit 'N Yogurt Parfait: 160 calories, 2 grams fat, 5 mg cholesterol, 1 gram fiber

A parfait at McDonald's is on the dollar menu.  By ordering a parfait, you save money and many calories.  The yogurt provides protein and the fruit provides fiber, making it a substantial breakfast food which will help keep you full through your morning.

Eating breakfast at McDonald's does not have to ruin your diet efforts or your weight.  Make wise choices and keep fast food to occasional. 

Nutritional Content of Rices

At the grocery store, the variety of rices available seem to be growing. There are many different kinds and sizes of rice. I am going to describe the most common, looking at some of their nutritional content.

Long Grain Rice is made with a long, slender kernel.  Cooked grains are firm, fluffy and separated, and are used for frozen entrees, side dishes, casseroles, and soups.

Medium Grain Rice is from a shorter, wider kernel.  When cooked, the grains are moist, tender, and stick together.  They are ideal for desserts and puddings.

Short Grain Rice is made from short, plump, round kernels.  Cooked grains have the same properties as the medium grain rice, being moist, tender, and sticking together.  They are also used in desserts and puddings.

Wild Rice is high in protein, the amino acid lysine, fiber, and vitamin E.
Jasmine Rice is high in calcium and contains some iron.
Brown Rice is high in fiber, magnesium, zinc, and vitamin B-6.
White Rice is enriched, meaning the nutrients lost during processing are added back, so it contains B-vitamins and iron.

All rices are relatively low in fat, making them a good addition to a balanced diet.

Balanced Breakfast

Eating a balanced breakfast has a wide range of benefits for both children and adults.  Eating breakfast daily has been shown to improve concentration and productivity throughout the morning, to help us eat less fat and cholesterol, and to control your weight as an adult.  For children, benefits include helping meet daily nutrient requirements, concentrate better, be more alert and physically active. 

Eating breakfast is known to be beneficial; however, eating a balanced meal is known to be even more so. 

Components of a healthy breakfast include whole grains (hot or cold whole grain cereals, bagels), protein (peanut butter, eggs, skim milk, yogurt, cottage cheese), and fruits (fresh or frozen).

Make time for breakfast.

Low-Sodium Seasonings

Sodium is one component of salt.  Salt is an additive to limit, especially if you have high blood pressure, are sensitive to sodium, or have congestive heart failure.  Sodium is easy to come across in foods at the grocery store.  Choose seasonings and condiments lower in sodium.  Below is a list of high-sodium seasonings to limit and those that are lower in sodium.

High-Sodium Seasonings & Condiments-

· Alfredo sauce, soup, and other packaged sauce mixes
· Barbecue, taco, and steak sauce
· Dry salad dressing mixes
· Garlic, onion, and celery salt
· Imitation bacon bits
· Meat tenderizers and sauces
· Monosodium glutamate (MSG)
· Mustard, prepared horseradish sauce, and ketchup
· Pickle relish
· Salt, seasoned salt, kosher salt, and sea salt
· Soy, Worcestershire, and teriyaki sauces
· Tartar, fish, and cocktail sauce

Low-Sodium Seasonings-

· Chives
· Cinnamon
· Cloves
· Curry powder
· Garlic (minced, powdered, or freshly chopped)
· Ginger
· Mace
· Nutmeg
· Lemon
· Onion (dried, powdered, or freshly chopped)
· Vinegar

Food References

Over the years, I have bought and read many books on food and nutrition.  Of these, I have a few favorites that I recommend to patients.  They are small, easy to read, yet comprehensive books on healthy food choices.

The Calorie King Calorie, Fat, and Carbohydrate Counter is a great tool for anyone interested in weight loss or healthy eating.  It categorizes foods and breaks them down even further to familiar brand names.  It is a great reference for those with diabetes because it lists the amount in carbohydrates and proper portion sizes.  At the end of the book, there is a fast food guide.  Although the calorie and fat contents of these foods are disheartening at times, it is good to know this information so we can make healthier choices when dining out.

Eat This, Not That is an excellent restaurant guide.  The book goes through foods at popular restaurants and fast food establishments and discusses the least healthy options.  It gives alternatives to these foods which are very helpful to use when eating out on a diet.  There is also a section in the book to reference during grocery shopping, listing healthier options for a variety of foods.

Drink This, Not That is my favorite book.  The amount of calories we take in from beverages is sometimes what puts us over our calorie limit for a day, which in turn leads to a slow weight gain over the years.  The book lists shakes, sodas, energy drinks, alcoholic drinks, slushes, fruit juices, etc, and the healthy alternatives to save you calories.  Caloric beverages should be limited but that is not to say you must avoid them.  This book is a great guide to help you choose those better drink choices.

There are several food reference books available.  These are just 3 of the books I have found very helpful.

Pedometers

A pedometer senses body motion and counts your steps.  It is a great motivational tool to use for weight loss and to set goals for activity.  Start small and try to increase your steps each day.  Pedometers are relatively inexpensive compared to other workout gear, and have different features depending on the model. 

Distance estimate, calories burned estimate, ability to time and track specific workouts, memory, clock, stopwatch/exercise timer, alarm, speed or pace estimate, goal setting, and upload to computer or cell phone app are all feature options for a pedometer.

Pedometers are one way to stay motivated in reaching a weight loss goal and keep up on your physical activity.

Dark Chocolate

Dark chocolate has been linked to many health benefits.  It is thought to have positive effects on cardiovascular disease, cognitive function, and helps decrease the risks of inflammatory diseases and cancers. 

Dark chocolate contains antioxidants, which are known to help fix free radical damage to the cells in your body and therefore, decreases inflammation and helps prevent cancers. 

Dark chocolate was found to have anti-clotting properties and prevents plaque build-up associated with atherosclerosis.  It is also seen to reduce blood pressure in some clinical trials. 

Dark chocolate contains a variety of minerals that are needed for good health, including copper, magnesium, potassium, calcium, and iron.  Each mineral is an essential component to keeping our bodies running efficiently.

Dark chocolate has 3 compounds in it that affect the brain- theobromine, caffeine, and phenylethylamine (PEA).  Theobromine is a natural stimulant, similar to caffeine.  PEA releases endorphins in the brain, which are those feel-good chemicals that also cause people to fall in love.

Although research shows many positive health benefits from eating dark chocolate, it is important to eat chocolate in small amounts because it does contain calories and fat.  A little dark chocolate each day can be beneficial, but always watch your portions.

Beef and Bean Taco Salad

This is a quick and easy recipe that makes use of lighter versions of products on the grocery shelves, but also tastes great.  This taco salad includes 1lb. ground beef, 16 oz can of vegetarian refried beans, 2 Tbsp light sour cream, 1/2 medium tomato, 1 cup lettuce, 1/2 cup mozzarella made with part-skim cheese and 6 whole grain tortillas.

1. Brown the ground beef in a medium skillet.  I use the leanest ground beef but it does not matter what you buy as long as you drain the grease well.
2. Heat the refried beans in a small pot.
3. Combine the drained ground beef and refried beans and mix well.
4. Spread mixture on the bottom of an 8x8 casserole dish.
5. Spread sour cream lightly over the top of the beef and bean layer.
6. Add cheese, lettuce, and tomato layers.
7. Serve on tortillas.  Makes 6 burritos.

Add vegetables to as many dishes as you can to save calories and add fiber to your meals.

Green Tea

"Better to be deprived of food for three days, than tea for one," Ancient Chinese Proverb.

Green tea is rich in catechins, especially epigallocatechin gallate (EGCG), which is a powerful antioxidant.  Green tea also contains carotenoids, tocopherols, vitamin C, and minerals, such as chromium, manganese, selenium, or zinc.  

Potential health benefits of green tea include decreased risk of cancer, rheumatoid arthritis, high cholesterol, cardiovascular disease, infection, and impaired immune function. 

Most of the research showing the health benefits of green tea is based on the amount of green tea typically consumed in Asian countries- about 3 cups daily, which would provide 240-320 mg of polyphenols. One cup of green tea contains 20-35 mg of EGCG, which has the highest antioxidant activity of all the green tea catechins.

Although many human studies on green tea are inconsistent, it is clear that green tea users have lower risks of many health conditions.  If you like tea, go green.

Reference
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=146

High Fructose Corn Syrup

High fructose corn syrup has gotten a bad reputation over the past few decades, with its introduction around the time of increasing incidence of obesity and diabetes.

High fructose corn syrup is basically any corn syrup that has been processed to convert glucose to fructose to get a desired sweetness.

High fructose corn syrup is often used in soft drinks, salad dressings, ketchup, jams, sauces, and ice cream because of its characteristics of increasing shelf life and being less expensive than other sweeteners. 

This corn syrup is thought to contribute to obesity, cardiovascular disease, diabetes, and non-alcoholic fatty liver disease.  However, no real evidence has been shown to prove this.

In my opinion, high fructose corn syrup is no worse for you than table sugar (sucrose).  Both are simple sugars and used by the body quickly as energy.  Both are made up of fructose and glucose, so they metabolize in the body the same.  Both are added sugars, which I mentioned in my previous post as an ingredient to limit in your diet.

The real problem comes down to how much high fructose corn syrup we consume.  Just as with anything, portion sizes are important.  If you eat too many calories from foods with or without high fructose corn syrup, you will most likely see weight gain.  It is the calories that will cause weight gain, which in turn, increases your risk of diabetes, heart disease, and liver disease; it is not the high fructose corn syrup, itself. 

Focusing on correct portion sizes and regularly exercising are the factors that will impact your weight.  It seems simple enough but in our busy world, it is not always.  See your local dietitian to create a personal plan of healthy eating and physical activity tailored to your current lifestyle. 

Spotting Added Sugars

In the Dietary Guidelines for Americans 2010, the U.S. Department of Agriculture (USDA) recommends cutting back on calories from added sugars.

The American Heart Association has specific guidelines for added sugar.  No more than 100 calories a day from added sugar for most women and no more than 150 calories a day for most men. That's about 6 teaspoons of added sugar for women and 9 teaspoons for men.

Most Americans get more than 22 teaspoons or 355 calories from added sugars each day, which far exceeds any of these recommendations.

Why should added sugars be limited?  The problem with added sugars are they cause tooth decay, poor nutrition, weight gain, and increased triglycerides.

Reading the Nutrition Facts Label is the easiest way to know whether or not a food has added sugars.  Added sugars are found on the label under various of names.  Below is a list of some of the most commonly used added sugars that you would find on the ingredient list of a nutrition label.

Added Sugars
Agave nectar
Brown sugar
Cane crystals
Cane sugar
Corn sweetener
Corn syrup
Crystalline fructose
Dextrose
Evaporated cane juice
Fructose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup

The further up on the ingredient list one of these names is, the more added sugars there are in that particular food.  Read labels and monitor your added sugar intake.

References
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp

Fish and Mercury

Fish and shellfish contain high quality protein and omega-3s and are also low in saturated fat.  Fish, in general, is a great food to eat as part of a balanced diet.  However, most of us have heard that the mercury in fish is dangerous.  Fish are healthy but the mercury we take in from fish does need to be monitored. 

Mercury occurs naturally in the environment and is also released into the environment from industrial pollution.  It drops from the air and accumulates in streams and oceans.  Thus, it affects fish.

Fish High in Mercury
King Mackerel
Swordfish
Shark

Fish Low in Mercury
Canned Light Tuna
Trout
Crab

The FDA and EPA advise women who may become pregnant, pregnant women, nursing mothers, and young children to avoid certain fish higher in mercury and eat those fish lower in mercury.  For fetuses, infants and children, the health effects of mercury are on neurological development.  Even low levels of mercury exposure can adversely affect their brain and nervous system.

However, fish, themselves, are a great source of essential fats and protein and are also associated with health benefits.

According to the Dietary Guidelines for Americans, 2010; “Consumption of two servings of seafood per week … is associated with reduced cardiac mortality from [coronary heart disease] or sudden death in persons with and without [cardiovascular disease]."

Eating moderate amounts of fish has health benefits, but remember to keep it to just that, moderation, to reduce mercury exposure while still getting the benefits from fish.

References
http://orf.od.nih.gov/Environmental+Protection/Mercury+Free/MercuryHealthHazards.htm
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm

Tortilla Pizza Recipe

Love pizza but wanting a healthy alternative?  This recipe uses a whole grain tortilla as the crust.  It is quick and easy, and can also save you many calories compared to a pizza with a thicker crust.

I put 2 whole wheat tortillas on a big cookie sheet.  Then, spread pizza sauce and a reduced-fat mozzarella cheese on top of the tortillas.  Add any toppings of your choice.  I like to use vegetables, like peppers and peppers.  Put pizzas in oven, broiling on high for 4 minutes.  Serve and enjoy your personal, mini pizza!

Freshman 15

Freshman 15 becomes a common term when you reach college age.  Why are you likely to gain weight during your college years?  Stress, time restraints, sleep deprivation, and convenience of fast foods are all contributing factors.  No doubt college is a stressful time for most students but weight gain does not have to be inevitable.

1.       Limit eating out.  Dining hall food actually provides you with a balanced diet, if you know what to choose.  However, after a semester of eating the same food, you get burnt out.  Fast food or restaurant food is an easy alternative, convenient and also the center of most social situations.  Make dining out a treat.  These types of foods are typically high in fat and calories, which leads to inevitable weight gain if you are not physically active.

2.       Limit alcohol intake.  As a freshman of 18 or 19 years old, this should not be an issue, but in reality, it is.  Alcohol is calorically dense.  Many college students regularly binge drink, which rapidly increases the calories you take in.  By limiting alcoholic drinks to 1 or 2 per day, you better meet the recommendations of the Dietary Guidelines and also save your waistline.

3.       Get enough sleep.  Many college students are known to pull all-nighters to study for exams.  Lack of sleep is associated with poorer eating habits and taking in more caloric drinks than those who get 7-8 hours of sleep each night. 

4.       Be physically active.  Often, attending a larger university allows for increased activity.  Walking from class to class lets you fit exercise into a busy schedule.  Check out the recreational centers on campus and the classes they provide to challenge yourself even more.

The Freshman 15 is common, but it does not have to be.  Watch what you eat and move your body.

Roasted Vegetables Recipe

Roasted Vegetables

Ingredients

1 small butternut squash, cubed
2 red bell peppers, seeded and diced
3 Yukon Gold potatoes, cubed
1 red onion, quartered
1 Tbsp thyme
2 Tbsp rosemary
1/4 cup of olive oil
2 Tbsp balsamic vinegar

Directions

1. Preheat oven to 475 degrees F (245 degrees C).
2. In a large bowl, combine the squash, red bell peppers, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
3. In a small bowl, stir together thyme, rosemary, olive oil, and vinegar. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Nutrition:
Per 1 cup serving size: Calories: 123; Total Fat: 4.7g

Tasty Vegetables

Vegetables do not have to be bland.  It is no secret that they are packed with nutrients with very few calories.  However, it is hard to eat foods without a lot of flavor. 

1. Add your own flavor. Add garlic powder, pepper, spices or citrus juice. Adding these flavors help make vegetables taste better without adding the fat and calories of additives like butter and bacon.

2. Use different cooking methods. Grill, roast, boil, or steam. This will help add a variety of flavors to your vegetables.

3. Mix vegetables into main dishes. Add vegetables to your casseroles, stir fry, soups, or pasta dishes.

4. Make healthy dips for your vegetables. Instead of dipping your veggies in high calorie dips, use those made of reduced fat sour cream, light ranch dressing, or any low fat recipe of your choice.

Vegetables do not have much flavor on their own but are so important for a balanced diet.  Make an effort to eat more vegetables and add your own flavoring to make them more enjoyable.