Posts Tagged ‘ Food and Drug Administration ’

Are Dietary Supplements Safe? By: Kristine Van Workum, Registered Dietitian

April 27, 2012
By Ashley

According to the National Institutes of Health (NIH), a survey summary from 2007 reported the following:
17.7% of American adults had used “natural products” (i.e. dietary supplements other than vitamins and minerals) in the past 12 months. The most popular products used by adults for health reasons in the past 30 days were fish
oil/omega 3/DHA (37.4%), glucosemine (19.9%), echinacea (19.8%), flaxseed oil or pills (15.9%), and ginseng
(14.1%). In another, earlier national survey covering all types of dietary supplements, approximately 52% of adult
respondents said they had used some type of supplement in the last 30 days; the most commonly reported were
multivitamins/multiminerals (35%), vitamins E and C (12–13%), calcium (10%), and B-complex vitamins (5%)
- (Source: http://nccam.nih.gov/health/supplements/wiseuse.htm)

Surely there are circumstances that require vitamin/mineral supplementation. For example, if you are missing certain nutrients in your diet or if you have a medical condition that is associated with a vitamin deficiency, or if blood work confirms a deficiency. For example, it is relatively common to see a Vitamin B12 deficiency in elderly patients, or people who have followed a vegetarian or vegan diet for many years may be at risk for Vitamin B12 or iron deficiencies. There has also been an increased number of documented Vitamin D deficiencies in the past couple years, but this must be confirmed with a blood test by your doctor.

However, it is important to remember that we should rely on food as our primary source of vitamins and minerals. Our bodies digest and absorb nutrients from food more efficiently than from pill forms. Supplements are not regulated by the Food and Drug Administration (FDA), so they may contain substances that are not reported on the label. For these reasons, we should use caution when considering supplements, whether from herbal products or vitamin/mineral supplements. Remember that “all natural” does not always mean “safe.” We must consider potential interactions with prescription medications or toxicity levels that may affect our organ function (ie. there have been cases of liver failure resulting from overuse or inappropriate use of herbal supplements).

The bottom line? You may want to save some of the money you are spending on dietary supplements and put it into your grocery shopping budget. Be careful with the use of herbal products and vitamin/mineral supplements. Remember to always share this information with your healthcare providers, and update your medical doctor and pharmacist on what medications and supplements you are currently taking. Find out if there are any potential interactions with your prescription medications before starting a supplement. For more information, and to see fact sheets and the research behind various herbal products, visit the NIH-National Center for Complementary and Alternative Medicine website: http://nccam.nih.gov/health/herbsataglance.htm

Kristine Van Workum, RD, CSSD, LDN
LifeShape Registered Dietitian & Owner of Brevard Nutrition (www.brevardnutrition.com)

Green Tea Pistachio Muffins (Gluten-Free)
(Source: http://www.familyfreshcooking.com/2011/03/17/matcha-green-tea-pistachio-muffins-gluten-free-recipe/)
• You can purchase Oat Flour or make your own by taking 1 ½ cups of Old Fashioned Rolled Oats & grinding it to a powder in a food processor. Corn flour would be good too if oats are not an option.
• Pistachio meal: Toast unsalted pistachios in the oven in a single layer on a sheet pan for about 10 minutes at 350˚F. Let nuts cool and then grind them to a meal in a food processor. Be sure to not grind them too much into a nut butter.
• You can use any other nuts in these muffins if you do not have pistachios.

Ingredients:
1 ½ cups Oat Flour 1 large Egg, whisked
½ cup unsalted Pistachio Meal (ground pistachios) 1 tsp pure Vanilla Extract
2 ½ tsp Baking Powder 2 Tbsp unsalted Butter, melted &cooled to room temperature
1 Tbsp Green Tea Powder (also called Matcha) 1 cup fat-free/low-fat Milk
5 Tbsp Honey ¼ cup Plain Greek Yogurt
¼ tsp fine Sea Salt Cooking Spray – or mini cupcake liners

Instructions: Makes 24 mini muffins (or 8-12 servings)
Preheat oven to 350˚F with the rack in the middle. Prepare a non stick mini muffin with liners or cooking spray. In a medium bowl mix together dry ingredients. In a separate medium bowl mix together wet ingredients. Combine wet and dry ingredients and mix together until well incorporated. Fill muffin pans leaving a little room at the top for expansion. Bake for about 10-13 minutes until a toothpick comes out crumb free. Let cool in pan and then transfer to rack.

Food for Thought: Help Reduce Disease Risk, By: Kristine Van Workum, Registered Dietitian

March 22, 2012
By Ashley

Inflammation in our bodies can be a a normal, healthy immune system response. However, chronic
inflammation due to stress, poor diet, etc. have been shown to be linked to heart disease, cancer, diabetes,
osteoporosis, Alzheimer’s disease, depression and mood disorders. Take care of yourself and your body by
staying active, managing stress, getting adequate sleep, and eating a balanced diet. A balanced diet means
enjoying all foods in moderation, without focusing on dieting or deprivation. Planning adequate amounts of
healthy fats, lean proteins and high fiber carbohydrates can help you stay healthy and manage your weight.
Remember food variety is also important, and play close attention to the foods below since they have been
shown to help decrease inflammation in our bodies:

• Fruits & Vegetables – the more colorful and more variety, the better. These foods are rich in
antioxidants and phytochemicals which have a protective affect on our bodies.
• Omega 3 Fatty Acids – salmon and fatty fish, avocados, canola oil, walnuts, and flaxseed are some of
the most commonly eaten foods which contain these heart healthy fats.
• Spices – ginger, garlic, rosemary, turmeric, oregano, cayenne, clove, nutmeg, etc. Spices are a great
way to add flavor to your food without adding salt or extra calories.
• Dark Chocolate – dark chocolate is high in antioxidants and also contains fiber. A dark chocolate
Hershey’s Kiss is only ~26 calories, so enjoy this treat in moderation!
• Salicylic Acid – the active component of willow-bark (used as a folk remedy for pain), and it’s
synthetic derivative forms aspirin. Foods high in salicylic acid include: berries, grapes, broccoli,
spinach, chili peppers, cinnamon, ginger, rosemary, nutmeg, sage, basil.
• Olive Oil – healthy source high in unsaturated fats, but if used in cooking, keep temperature below
325°F (smoke point) to keep the greatest nutrient benefits and prevent flavor breakdown. Smoke
points of oils: Avocado – 510°F, Almond – 495°F, Sesame – 445°F, Canola – 425°F, Walnut – 400°F,
Olive – 325°F, Flax – 225°F

Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition

Quinoa and Black Bean Salad
(Source: American Institute for Cancer Research, www.aicr.org)

Ingredients:
1½ cups quinoa ¼ teaspoon cayenne pepper
1½ cups canned black beans, rinsed and drained ¼ cup fresh coriander leaves, chopped fine
1½ Tablespoons red wine vinegar ⅓ cup fresh lime juice
1½ cups cooked corn (fresh, canned or frozen ½ teaspoon salt
1 red bell pepper, seeded and chopped 1¼ teaspoon ground cumin
4 scallions, chopped ⅓ cup olive oil
1 teaspoon garlic, minced fine

Instructions:
• Rinse quinoa in a fine sieve under cold running water until water runs clear. Put quinoa in a pot with 2¼
cups water. Bring to a boil, then cover and simmer 20 minutes or until water is absorbed and quinoa is
tender. Fluff quinoa with a fork and transfer to a large bowl and allow to cool.
• While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste, then add
beans, corn, bell pepper, scallions, garlic, cayenne and coriander to the quinoa. Toss well.
• In a small bowl whisk together lime juice, salt, cumin and add oil in a stream while whisking. Drizzle
over salad and toss well. Salad may be made a day ahead and refrigerated, covered. Bring to room
temperature before serving.

Nutrition Per Serving (makes 16 servings): Calories: 140, Total Fat: 6 g (< 1 g Sat. Fat), Sodium: 153 mg,
Total Carbohydrate: 19 g, Dietary Fiber: 3 g, Protein: 4 g

Healthy Eating for Kids, By: Kristine Van Workum, Registered Dietitian

September 14, 2011
By Ashley

As a registered dietitian, I often meet with parents, children and families to help guide them in making healthy food choices and lifestyle changes for overall wellness. There is now an official initiative focusing on the health of children in the U.S. With September being recognized as National Childhood Obesity Awareness Month, professionals have reported our kids are overfed and undernourished. This means our children are consuming an excess of calories from foods low in vitamins, minerals and fiber.

Our first lady, Michelle Obama’s work in developing www.letsmove.gov/ provides some good resources and a start for awareness.

In addition there are many other resources available for parents and kids. Here are others I often recommend:

www.healthierkidsbrighterfutures.org/home/ www.Fueluptoplay60.com

www.eatright.org/kids/www. aom3.americaonthemove.org

Worried about your pre-teen/teen’s weight? Read this article for some good tips: www.eatright.org/kids/article.aspx?id=6442462704

The book Secrets of Feeding a Healthy Family by Ellyn Satter or visit:
http://www.ellynsatter.com/how-to-feed-i-24.html

When I meet with families, I encourage eating healthy together as a family and staying physically active to build a healthy lifestyle, not just to lose weight. Set an example for your kids by prioritizing family meals whenever possible and using MyPlate (www.choosemyplate.gov) as a guide to try to incorporate all the food groups for good nutrition. Include kids in cooking to make it fun and ask them to choose a new fruit or vegetable to try when at the grocery store.

Create an interest in new foods and do not make foods forbidden; this often backfires for both children and adults. Practice healthy eating and incorporating desserts or less healthy foods in moderation, or after eating a balanced meal. Do not focus on “dieting” or eliminating entire food groups and do not address foods as “bad” or “forbidden.” Doing so can lead to negative food relationships. Below are tips I often encourage parents to consider when trying to create a healthy food relationship:

• Be a good role model – choose balanced meals & do not diet, focus on weight or counting calories; encouraging dieting in children often can lead to disordered eating patterns later in life

• Focus on foods to increase, not on foods to avoid – plan in more fruits & veggies to fill ½ your plate; make a game out of who can get the most food groups or fruits & veggies in each day

• Try something new – whether it’s a new food or a fun new physical activity, doing so together can encourage positive changes for life

• Try not to bring your own biases to the table – let your kids decide for themselves what they enjoy the taste of

• Set examples of mindful eating – don’t eat in front of the TV, eat slowly to enjoy the taste of your food, and learn to recognize & process feelings of fullness to create a pleasant & relaxed environment around meal times

• Educate children and adolescents on the health benefits of eating all food groups: concentration in school, growth, strong bones and muscles, energy & endurance for sports and to play with friends are just a few

• Do not force children to clean their plates; they often have good recognition of their own hunger/fullness cues

• Provide some structure with consistent meal & snack times to maintain focus and prevent kids from getting overly hungry

• Plan balanced meals for everyone – lean proteins, fruits & veggies, lowfat dairy, whole grains and healthy fats are important for overall health; remember portion sizes will vary among adults and children

• Try more than once to introduce new foods – young kids often need multiple exposures to an item before they really decide if they like it

• Add flavor – kids and adults often enjoy foods with flavor; there is nothing wrong with adding a dip or hummus to increase intake of veggies

• Grow a small vegetable or herb garden – kids are more likely to try a new food if they have grown it themselves

• Prioritize family meals whenever possible – research shows families who eat regular meals together can lead to lower rates of obesity and of eating disorders later in life

• Help yourself & your children develop a healthy body image by focusing on the positive things and extraordinary way our body functions daily

• Use rewards other than food to praise children for accomplishments & good behavior – go to a park, play a game, or give stickers instead of M&Ms

• Keep healthy snacks such as fruit, nuts, cheese sticks, whole grain crackers & yogurt readily available and visible for kids to eat

• Plan fun activities – go to the beach, skip around the yard, walk the dog, play a game – kids & adults who engage in regular activity have better sleep patterns, improved concentration, and lower stress levels; the benefits of regular exercise & physical activity go well beyond just burning calories to lose weight

September is also known as Whole Grains Month, so below is a recipe for a grain less commonly eaten – try it out with your family this week!

Happy Eating!

Kristine Van Workum, LifeShape Registered Dietitian & owner of Brevard Nutrition

Baked Chicken with Apples and Barley
Source: http://www.wholegrainscouncil.org/recipes/main-dishes/baked-chicken-with-apples-and-barley

Ingredients:

1/2 cup chopped onion 1 cup whole grain barley kernels
1/2 cup chopped red bell pepper 2-1/2 cups chicken broth
1/2 cup chopped green bell pepper 4 boneless, skinless chicken breasts
1 clove garlic, finely chopped 1/2 teaspoon garlic salt (or a little minced garlic)
1 medium tart green apple, chopped 3 tablespoons orange marmalade or apricot jam
1-2 tablespoons curry powder

Directions:
Heat oil in large skillet; sauté onion, bell peppers and garlic 5 minutes, stirring occasionally. Add chopped apple and curry powder; sauté 4 minutes longer.Stir in barley and chicken broth; bring to boil. Reduce heat and simmer 20-25 minutes. Pour barley mixture into large baking dish or casserole. Arrange chicken breasts over barley and season with garlic salt. Cover and bake in 375º F oven for 45 minutes. Remove cover; brush chicken with marmalade. Continue to bake, uncovered, 15 minutes longer. Remove from oven and let stand 5 minutes before serving.

Nutrition Information per serving (makes 4 servings): Calories 431, Protein 34g , Fat 8g, Carbohydrates 59g, Cholesterol 68mg, Fiber 9g, Sodium 850mg

Nutrition & Health for Older Americans, By Kristine Van Workum, Registered Dietitian

May 26, 2011
By Ashley

Did you know May is known as Older Americans Month? It’s true! May 25, 2011 celebrates the 18th annual National
Senior Health & Fitness Day. The goal of this annual event is to help keep older Americans healthy and fit. This
year’s theme is “Make Fitness a Goal for Life.”As a registered dietitian, I defer specific questions on fitness/exercise
guidelines to qualified exercise professionals & trainers. However, for guidelines on eating well throughout our
lifetime and as we age, here are a few things to consider:

• Stay well hydrated! As we age, our thirst mechanism can decrease, causing us to feel less thirsty and
therefore drinking less often. Keep a water bottle with you and try to consume 64 oz of total fluids per day.

• Choose high quality proteins. As we age we tend to lose muscle mass, so in addition to staying active, we
also need to eat protein to help preserve our muscle mass. Create well-balanced meals which include
protein foods such as low-fat dairy foods, Greek yogurt, lean meats (beef, pork, chicken & turkey), fish, eggs,
nuts and beans/legumes.

• Increase fruits & veggies, herbs & spices, as well as Omega-3 fatty acids. Planning adequate amounts of
healthy fats, lean proteins and high fiber carbohydrates/whole grains can help us stay healthy. The following
foods & examples below have also been shown to help decrease inflammation in our bodies:

1. Fruits & Vegetables – the more colorful and more variety, the better. These foods are rich in antioxidants
and phytochemicals which have a protective affect on our bodies. Refer to a unique salad recipe below
for one way to introduce more produce into your diet!

2. Omega 3 Fatty Acids – salmon and fatty fish, avocados, canola oil, walnuts, and flaxseed are some of
the most commonly eaten foods which contain these heart healthy fats.

3. Spices – ginger, garlic, rosemary, turmeric, oregano, cayenne, clove, nutmeg, etc. Spices are a great
way to add flavor to your food without adding salt or extra calories.

4. Dark Chocolate – dark chocolate is high in antioxidants and also contains fiber. A dark chocolate
Hershey’s Kiss is only ~26 calories, so enjoy this treat in moderation!

5. Salicylic Acid – Foods high in salicylic acid include: berries, grapes, broccoli, spinach, chili peppers,
cinnamon, ginger, rosemary, nutmeg, sage, basil.

6. Olive Oil – healthy source high in unsaturated fats, but if used in cooking, keep temperature below 325°F
(smoke point) to keep the greatest nutrient benefits and prevent flavor breakdown.

For more information on National Senior Health & Fitness Day, visit http://www.fitnessday.com/senior/. You can also
get tips to help prevent cancer and/or recurrence on the American Institute for Cancer Research website:
http://www.aicr.org/site/News2?page=NewsArticle&id=20603&news_iv_ctrl=2303

Happy Senior Day and Happy Eating!
Kristine Van Workum, LifeShape Registered Dietitian & owner of Brevard Nutrition

Strawberry Cucumber Salad with Almonds and Mint
Source: http://www.almondboard.com/FoodProfessionals/AlmondsInFood/RecipeIdeas/Pages/Default.aspx
Ingredients:

  • 1/3 cup slivered almonds 3 cups diced English (seedless) cucumber, chopped
  • 2 tablespoons seedless strawberry preserves/jam 1 cup sliced fresh strawberries
  • 1 tablespoon olive oil 2 tablespoons chopped fresh mint
  • 2 teaspoons balsamic vinegar Salt and freshly ground black pepper
  • 1 teaspoon Dijon mustard Lettuce for serving (ie. Bibb, Romaine, or red leaf)

Directions: Place almonds in a small, dry skillet and cook over medium heat 3-5 minutes, until almonds are golden
brown; shake the pan frequently to prevent burning, then aside. In a medium bowl, whisk together preserves, oil,
vinegar, & mustard. Add the cucumber, strawberries, mint, and toasted almonds and toss to combine. Season to
taste with salt & pepper. Serve inside lettuce leaves or over chopped lettuce.

Nutrition Information per serving (Makes 4 servings): Calories 145, Total Fat 8.5 g, Saturated Fat 0.9 g, Sodium
67 mg, Total Carbohydrate 16 g, Dietary Fiber 3.5 g, Protein 3 g

Serving Suggestion: pair with slow-roasted chicken or grilled pork tenderloin for a balanced meal

Celebrate National Nutrition Month! By: Kristine Van Workum, Registered Dietitian

March 16, 2011
By Ashley

As I’ve discussed in previous blogs, when you add more color to your plate, you increase the variety of vitamins, minerals, and antioxidants in your meal. In March 2011, the American Dietetic Association encourages this technique through their National Nutrition Month theme: “Eat Right with Color.” Here are some of the health benefits associated with different colored produce:

  • Green fruits & veggies provide antioxidants and lutein and may help promote healthy vision and reduce cancer risks. Tip: add spinach leaves to your sandwich, or add avocado as a condiment in place of butter or mayo.
  • Orange and deep yellow fruits & veggies contain beta carotene which may help promote healthy vision and immunity, and reduce the risk of some cancers. Tip: snack on melon such as cantaloupe or add slices of starfruit to a salad; try a medley of orange and yellow carrots in a stir-fry or as a side dish to a meal.
  • Purple and blue produce contain flavonoids which are powerful phytochemicals which may provide anti-aging benefits as well as help with memory, urinary tract health and reduced cancer risks. Tip: garnish meals or salads with shredded purple cabbage or add blackberries/blueberries to your morning cereal or yogurt.
  • Red produce contains lycopene and antioxidants that may help maintain a healthy heart, vision, immunity and may reduce cancer risks. Tip: add salsa or sun-dried tomatoes to fish, or make a sauce from roasted red peppers (see recipe below).
  • White, tan and brown fruits & veggies contain nutrients & flavonoids that may promote heart health and reduce cancer risks. Tip: sprinkle dates into oatmeal for a natural sweetness, or serve roasted cauliflower or sautéed mushrooms to any meal.
  • For examples of fruits & veggies grouped by color, as well as nutrition information and tips for selection and storage of produce, visit www.fruitsandveggiesmorematters.org

 Happy National Nutrition Month and Happy Eating!
Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition
(www.brevardnutrition.com)

Enjoy this delicious recipe!
Fettuccine with Creamy Red Pepper-Feta Sauce

Ingredients:

  • 2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 to 3 garlic cloves, peeled and chopped
  • 1 (16-ounce) jar roasted red peppers, drained and chopped
  • 1/2 cup low-sodium chicken stock or vegetable stock
  • 1 cup crumbled feta cheese or a 6-ounce block
  • 1 pound whole-wheat fettuccine
  • Salt
  • Freshly ground black pepper
  • 2 tablespoons chopped fresh parsley leaves

Directions:

  1. Heat the oil in a heavy skillet over medium-high heat.
  2. Sauté onion and garlic until soft, about 10 minutes. Add roasted peppers and sauté until heated through.
  3. Remove from heat and let cool slightly.

Source: www.foodnetwork.com, Ellie Krieger, 2006 All rights reserved

Prevention Prevails, By Dr. Fusco

January 21, 2011
By Ashley

The wise Benjamin Franklin once stated, “An ounce of prevention is worth a pound of cure.” Since then, this saying or idiom, has been ingrained in our American culture to express that it is better to avoid problems in the first place, rather than try to fix them once they arise.

Last month there were a number of stories in both print and broadcast media about Lap-Band weight loss surgery. The stories reported an FDA (Food and Drug Administration) scientific panel recommended changing the Lap-Band “Directions For Use”. They advised changing the indication for Lap-Band surgery to include lighter patients than previously recommended. Presently weight loss surgery, including Lap-Band, is recommended for patients with a Body Mass Index (BMI) of 40, or 35 and above in patients with weight related illnesses such as diabetes, hypertension, and sleep apnea.

The basis of the FDA panel recommendation came from several studies (both international and US based) in obese patients (BMI between 30 and 35) that showed improved health and successful weight loss after Lap-Band. These studies also showed lower complication rates than typically seen in other weight loss surgeries. Many believe that the positive results of the studies and the favorable recommendation of the FDA scientific panel is a testament to the safety of Lap-Band.

My own observation and belief, as a weight loss surgeon for many years, is that it is a wise decision to confront obesity early-on rather than later. With careful attention to diet, activity and lifestyle, a person can better maintain a healthy weight before obesity has the opportunity to become a huge problem. Unfortunately, at a certain point, nonsurgical treatment has a poor success rate, therefore the safest surgical treatment should be considered earlier rather than later.

As the saying goes… an ounce of prevention is truly worth a pound of cure for a reason.