Posts Tagged ‘ nutrition ’

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.

MyPlate replaces MyPyramid, by Kristine Van Workum, Registered Dietitian

July 14, 2011
By Ashley

By now most people have heard that MyPyramid (previously known as The Food Guide Pyramid) has been archived and replaced by MyPlate. On June 2, 2011, the USDA introduced the new graphic, in hopes of creating a clearer picture of balanced nutrition at each meal. The key concepts for overall healthy eating are:

• Balance calories for your individual needs & focus on quality not quantity

• Increase fruits, veggies, whole grains and low-fat dairy foods

• Choose lower sodium varieties of foods when available

• Limit drinks high in sugar, and increase water intake

• For a PDF handout of these tips, visit: http://www.choosemyplate.gov/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdf

Here is a summary of the most recent (2010) Dietary Guidelines and 10 tips for making a healthy plate:

1. Balance calories. Remember, individual calorie needs vary based on age, gender, activity level, and personal goals relating to weight maintenance, weight gain or weight loss.

2. Enjoy your food. Focus on quality and not quantity, and practice mindful eating so you can taste and enjoy each bite. Your food should be nutritious and delicious!

3. Watch portion sizes.

4. Eat more fruits, veggies, whole grains & low-fat dairy foods.

5. Fill ½ your plate with vegetables & fruits – aim for variety and lots of color!

6. Choose low-fat and/or fat-free dairy products – they are a great source of calcium, vitamins/minerals and protein.

7. Aim for at least ½ of your grain servings from whole grain foods. Visit the Whole Grains Council for examples of whole grain foods: http://www.wholegrainscouncil.org/whole-grains-101/definition-of-whole-grains

8. Moderate your intake of saturated fats, added sugars and salt. Try to choose foods which contain the healthier unsaturated fats such as olive/canola oils, avocados, nuts and fatty fish.

9. Choose lower sodium foods when possible. Check the food label/nutrition facts to compare sodium levels per serving, especially if you have heart disease and/or diabetes.

10. Drink more water and cut back on sugary drinks. Try adding a slice of fresh fruit to your water to add some flavor naturally.

Happy Eating!

Kristine Van Workum
LifeShape Registered Dietitian & owner of Brevard Nutrition

For a delicious and healthy recipe to savor, check out the Chipotle Shrimp Tacos with Avocado Salsa Verde! Recipe below:

Source: http://www.foodnetwork.com/recipes/food-network-kitchens/chipotle-shrimp-taco-with-avocado-salsa-verde-recipe/index.html

Avocado Salsa: Shrimp:

1 small onion, quartered
1 Tbsp olive oil
1 jalapeno, quartered, seeds optional 1 tsp chipotle or blended chili powder
1 garlic clove, smashed 1 tsp kosher salt
4 medium tomatillos, husked, rinsed, and coarsely chopped
1 pound medium shrimp, peeled and deveined
1/2 Hass avocado, peeled, seeded, and cut into chunks
8 corn tortillas
1 ¼ tsp kosher salt
8 sprigs cilantro for garnish
¼ c loosely packed fresh cilantro leaves, coarsely chopped
2 limes, cut into wedges

Directions: Put the onion, jalapeno, and garlic in a food processor and finely chop. Add the tomatillos, avocado, and salt and pulse until chopped but still chunky. Transfer to a bowl and stir in the cilantro. Heat a stovetop or outdoor grill to medium-high. Mix the olive oil, chipotle or chili powder, and salt in a large bowl. Add the shrimp and toss to coat. Grill the shrimp until translucent, about 1 1/2 to 2 minutes on each side. Grill tortillas, until slightly charred and pliable, about 20 seconds per side. (Alternatively, wrap in a damp paper towel and heat in a microwave.) Spoon sauce on the tortilla, then top with about 2 or 3 shrimp and a sprig of cilantro.

Serve 2 tacos per person, with a lime wedge on the side.

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

Italian Eating Patterns, By: Dr. Mark A. Fusco

March 16, 2011
By Ashley

Recently I had the opportunity to spend some time in Italy with one of the world’s most prominent weight loss surgeons. This surgeon practices in Rome, but has travelled and worked extensively in the United States. At one point during my visit, I observed that the number of obese people you encountered in Italy was less than what is typical in the U.S. Upon revealing my observation, the surgeon stated that Italy did, in fact, have an obesity rate about half of the U.S. It was also noted that obesity was more clustered in Italy among certain groups. Although completely unscientific, the view of this experienced bariatric surgeon, along with his knowledge of both the Italian and American eating patterns, I became extremely interested. I asked the surgeon to describe how the eating pattern of his family and his circle of friends differed from that of U.S. families. Observe as follows:

  • Three meals per day, very light breakfast, large midday meal, small evening meal.
  • Desert is usually fresh fruit in season.
  • No food intake outside of mealtime (except for one after school snack consisting of a fruit or vegetable for the children).
  • Fruit juice counted as a snack, not a drink.
  • They only drank water, coffee, and one glass of wine per day max (usually 2-3 times per week).
  • They only ate French Fries when they were on vacation (French fries, patadini friti, are all the rage in Italy right now. The typical portion when ordered in a restaurant is a huge dinner plate that is usually eaten with ketchup and mayonnaise.)
  • Cake, Ice Cream (Gelato), and Soda is only consumed at parties, special occasions, or on vacation and is never kept in the house.

Although the surgeon did not mention this, I have also observed that Italians walk more, and watch less television.

Something to think about, or better yet, just another reason to go to Italy and experience for yourself!

Eating Well in the New Year, By Kristine Van Workum, Registered Dietitian

January 21, 2011
By Ashley

As most Americans begin the New Year, we often think of dieting, New Year’s resolutions and things we feel we should give up. We often try to change too many variables or set unrealistic rules which we are unable to follow long-term. I just read a statistic reporting only 71% of people who set New Year’s resolutions maintain them past the first 2 weeks, only 61% maintain them past the first month, and the numbers continue to decrease each month as we move throughout the year. Instead of jumping on the fad diet bandwagon, try to set small goals each week to improve your eating habits gradually.

Here are a few ideas of things to ADD to your eating regimen (focus on these instead of things to take away):
• Veggies. Plan at least 1 vegetable serving at dinner each day to help boost your fiber, vitamin and mineral intake. Already doing this? Try to plan 1 serving at lunch AND at dinner.
• Herbs & Spices. These help to season your food and enhance flavor while providing health benefits and antioxidants. Try a sprinkle of cinnamon in your coffee or tea for a new taste.
• Variety. Trying 1 new food or recipe each week is a great way to keep your taste buds satisfied while providing different levels of macro and micronutrients. Remember to check the LifeShape Facebook page for a new recipe idea every Monday (or see the recipe below).
• Water. Drinking water and staying hydrated (especially as the weather warms up here in Florida) is essential for maintaining your energy levels and keeping your body performing its best. Try adding a small slice of lemon, orange, melon, cucumber or mint to add a hint of flavor.
• Omega-3′s. These healthy fats are essential for good nutrition and heart health – try to eat fish 2-3 times per week to gain the benefits. If you don’t like fish, other sources of omega-3′s are walnuts, canola oil and flaxseeds. As a side note, and speaking of heart health, don’t forget to wear red on
February 4th for National Wear Red Day! (Event sponsored by the American Heart Association to help bring awareness to women on the risks of heart disease).

Happy New Year and happy eating!
Kristine Van Workum, Registered Dietitian of LifeShape & owner of Brevard Nutrition

Bean and Vegetable Enchilada Casserole
Source: American Institute for Cancer Research (www.aicr.org)

1 medium bell pepper, chopped
1 large onion, chopped
2 cloves garlic, minced
1 Tbsp. canola oil
1 can (14 oz.) black beans, drained and rinsed
1 can (14 oz.) pinto beans, drained and rinsed
1 package (16 oz.) frozen corn, thawed
1 can (28 oz.) pureed or crushed tomatoes
1 Tbsp. chili powder
1/2 tsp. ground cumin
Dash of hot sauce, to taste
Salt and freshly ground pepper, to taste
12 corn tortillas
1 cup grated reduced-fat Jack cheese

• Preheat oven to 350 degrees. In large saucepan, heat oil over medium heat and saute bell pepper, onion and garlic for five minutes. Add beans, corn, tomatoes and seasonings, including salt and pepper, if desired. Reduce heat to low and simmer for 15 minutes.
• Assemble casserole in 9 x 13-inch baking dish. Cover bottom with one-third of bean mixture. Layer sixtortillas on top of beans. Repeat once more, ending with bean mixture on top.
• Sprinkle cheese on top and bake until hot and bubbly, about 30-40 minutes.
Makes 8 servings. Per serving: 320 calories, 7 g total fat (2 g saturated fat), 53 g carbohydrates, 15 g protein,

11 g dietary fiber, 677 mg sodium.