Livitician™ introduces LIVIT instead of diet!

antioxidants consumption

2010-01-06T12:52:00.000-08:00

An antioxidant is a molecule capable of slowing or preventing the oxidation of other molecules. Oxidation is a chemical reaction that transfers electrons from a substance to an oxidizing agent. Oxidation reactions can produce free radicals,which start chain reactions that damage cells. Antioxidants terminate these chain reactions by removing free radical intermediates, and inhibit other oxidation reactions by being oxidized themselves.

Researches promote the idea that antioxidants can reduce or even reverse the damage caused by the body by “free radicals,” combating chronic diseases and the ravages of aging. Antioxidants have been shown in some studies to enhance overall immune function, protect the eyes from cataracts and macular degeneration, slow the progression of Alzheimer's disease, and reduce the risk of some cancers.Research studies show that individual antioxidants in the form of dietary supplements are more potent and bio available then they are in foods, and they do not exhibit the synergistic effects with other components found within natural foods sources.

Research studies to date in vitro and in animals show consistent evidence supporting
antioxidant health benefits,yet human trials have been disappointing.There is also recent evidence that suggests, under certain circumstances, supplementation may actually do more harm than good. Therefore, supplements most likely do not possess all the physiologically active components needed to be truly effective in preventing disease incidence and progression.

In order to delay the aging process and free radical-induced diseases, The American Heart Association doesn't recommend using antioxidant vitamin supplements until more complete data are available. They continue to recommend that people eat a variety of nutrient-rich foods daily from all the basic food groups. To add, it also says, “Oxidation of low-density lipoprotein (LDL or "bad") cholesterol is important in the development of fatty buildups in the arteries. This process, called atherosclerosis, can lead to heart attacks and strokes. Until recently, it was thought that LDL cholesterol lipoprotein oxidation and its biological effects could be prevented by using antioxidant supplements. However, more recent clinical trials have failed to demonstrate a beneficial effect of antioxidant supplements.The American Heart Association supports a diet high in food sources of antioxidants and other heart-protecting nutrients, such as fruits, vegetables, whole grains and nuts instead of antioxidant supplements to reduce risk of CVD.

Despite these, the use of antioxidant supplements in the U.S. continues to grow. Antioxidant supplements are extremely available in today’s world. Most all American’s have a diet available to them that provides sufficient levels of the nutrients they need, but many choose to take supplements instead. Possible decreased nutrient value of crops and an aging population that is living longer, has more disposable income, believe supplements to be safe and effective, and willing to self – medicate in an effort to feel better and decrease health care costs has driven the popularity and increased use of antioxidant supplement sales.

In addition, supplements may also interfere with the actions of other medication and cancel their effect on the body. In my opinion, consumers are beginning to realize that many claims made about supplements and functional foods are marketing “hype” designed to increase sales. We should strive to meet our nutrient needs through the diet because it is safer and more beneficial to our health.

In conclusion,eating a variety of foods low in saturated fat,trans fat and cholesterol will provide a natural source of these vitamins, minerals and fiber.Consuming supplement may interfere with the body natural defense mechanism and may cause complications.

Foods which Contain Antioxidants:

1 Small red beans
2 Wild blueberries
3 Red kidney beans
4 Pinto beans
5 Blueberries
6 Cranberries
7 Artichoke hearts
8 Blackberries
9 Dried prunes
10 Raspberries
11 Strawberries
12 Red delicious apple
13 Granny Smith apple

Lap Band Dietary Recommendations

2009-12-30T19:02:00.000-08:00

Lap Band Dietary Recommendations

Who is eligible?

1. Presence of morbid obesity persisted for at least 5 years, defined as either:
A. Body Mass index (BMI) exceeding 40 or;
B. More than 100 lbs over one’s ideal body weight.
C. BMI greater than 35 in conjunction with one of the following:
1. Severe cardiovascular Disease.
2. Diabetes Mellitus uncontrolled.
3. Obstructive Sleep Apnea.
4. Severe Pulmonary Disease.
5. Three or more of the following risk factors:
a. Hypertension (BP > 140 mmHg systolic and /or 90 mmHg diastolic).
b. Low high-density lipoprotein cholesterol (HDL < 40 mg/dL).
c. Elevated low –density lipoprotein cholesterol (LDL > 100 mg/dL).
d. Family history of early cardiovascular disease in a first degree relative (myocardial).
(infarction at age < 50 years in a male relative or at age < 65 years in a female relative).
5. Patient has completed growth (18 years of age or documentation of completion of bone growth).

NUTRITION GUIDELINES FOR LAP-BAND PATIENTS

Lap- band surgery was developed to induce weight loss. However, some patterns must be modified simultaneously in order to achieve and maintain the desire weight loss.

1. EATING METHODS
Eat slowly and chew foods until they reach a mushy consistency!
1. Set aside 30 to 45 minutes to eat each meal.
2. Actually count the number of times you chew each bite. Aim for 30.
3. Make an EAT SLOWLY sign and place it on the table in front of you.
4. Explain to family members the reasons why you need to eat slowly so they will not urge you to eat
faster.
5. Take small bites of food. You may want to try eating with a baby spoon or chop sticks.
6. Pay attention to taste. Learn to savor each bite, noticing its flavor, texture.
7. Chew well. Ground or very soft foods may be necessary if you have dentures.

2. STOP EATING AS SOON AS YOU ARE “SATISFIED”!
Try to recognize the feeling of fullness then stop eating at once.
Indication of fullness may be:
- A feeling of pressure or fullness in the center of your abdomen just below the rib cage, feeling of nausea, pain in your shoulder area, upper chest or jaw.
• If you start vomiting, stop eating solid foods and just sip clear liquids.
If intermittent vomiting continues for more than 24 hours, contact your doctor.

The causes of vomiting are:
- Eating too fast and not chewing properly.
- Eating too much at meal.
- Drinking liquids right after eating.
- Eating foods that do not agree with you.

3. SET ASIDE THREE MEALTIMES PER DAY AND EAT SOLID FOOD AT THESE TIMES!
- The LAP-BAND system creates a small pouch that can hold about half a cup (3-4oz) of food.
- You need to learn how much your stomach pouch can hold comfortably.
4. DRINK FOUR TO SIX CUPS OF LIQUIDS PER DAY BETWEEN MEALS!
- In order to replace normal body water losses and thus prevent dehydration.
5. DO NOT DRINK WHILE YOU ARE EATING!
- You should not drink anything for at least one hour after a meal.
6. SIP BEVERAGES SLOWLY!
- Sip from a medicine cup or shot glass instead of drinking from a regular glass.
7. ELIMINATE HIGH CALORIE DRINKS!
- Avoid carbonated liquids because they could increase the size of the pouch creating discomfort.
8. DO NOT EAT BETWEEN MEALS!
9. EAT A BALANCED DIET!
- Eating foods from each of the four food groups will provide adequate amounts of protein, vitamins and minerals for your needs.
10. EXERCISE AT LEAST 30 MINUTES A DAY!
- Start with simple activities such as walking and swimming.
- Gradually increase your activity level in the course of daily living.

PROGRESSION OF THE DIET DURING HOSPITALIZATION
- After surgery, in addition to water you will first be offered clear liquids.
- In time, your diet will include blended and pureed foods.

PROGRESSION OF THE DIET AT HOME

First week after surgery
• You’ll be on a clear liquid diet.
• Clear liquids include clear broth or soup (with no vegetables no meat and not creamy),jello, fruit juice(no nectars, no pulp), water, tea, coffee, non carbonated beverages.

Second week after surgery
• You’ll continue on liquids but adding liquids that have thicker consistency such as skim milk, low-fat yogurt, cream of wheat, oatmeal, creamy soups, fruit smoothies (nothing that you will have to chew), and tomato juice.
• Begin taking protein supplements such as Soyamax, Isopure.

Third week after surgery
• In addition to pureed food such as blended meat, meat paste, liverwurst, yogurt (no berries or other types containing seeds), you may begin to add cottage cheese, sliced cheese, cheese dishes (low fat), tofu, scrambled and hardboiled egg and fish.
• You may slowly add soft canned fruits and vegetables, baked potatoes (with no skin), rice, grits, macaroni, noodles, rice cereals, etc..

Fourth to sixth week after surgery
• You may begin to add meats that are ground after cooking, such as pork, veal, chicken, turkey and beef.
• After your checkup you can begin to experiment more with food.
• Sliced meats as well as raw fruits and vegetables may be tried (chew them well).
• If you fell hungry between meals, you may sip on low-calorie drinks and flat water.
• You may substitute one meal for a protein shake.

Something to remember!!!!
- It is important that you eat food high in protein at each of your three meals and drink 1-2 cups of milk between meals.
- Protein is needed to renew of body cells.
- The recommended daily dietary allowances (RDA) for protein is:
56g/day for men
46g/day for women
You should try to eat 50-70g of protein each day.
• Recommendation for protein intake:
- Lifeway organic brand low fat kefir drink.
- Energizer shake

ENERGIZER SHAKE!

Ingredients:
6 ounces of tofu (organic, soft or “silken” packed in water, rinse and drain) or ¼ cup nonfat dry milk powder or powdered egg whites (available at Whole Foods, in the baking section, Bob’s Red Mill brand)
6 ounces organic plain low fat yogurt (Fage 0% Greek Yogurt is best for lower carbohydrates to fit in the fruit carbs.)
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (e.g. frozen peaches, mixed berries, or cherries)
4 cups of organic unsweetened soy milk (try “Silk” or Trader Joe’s brand)
Optional –for added fiber and omega-3 essential fatty acids, stir in a Tablespoon of ground flaxseed (try Organic Bob’s Red Mill whole ground flaxseed meal) to the cup you drink, so it doesn’t get rancid, you need to drink it right away.
Directions: In a blender, put all ingredients together. If you like a thinner shake, add water and use less milk. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of whole wheat/grain toast or a small bowl of >5 grams dietary fiber cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store it in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on-the-go” energizer.
Serving size: 1.5 cups
Total servings: ~4
Nutrition Analysis per serving:
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat.

CERTAIN FOODS MAY BE DIFFICULT TO TOLERATE!
-Through trial and error you will be able to recognize your tolerance to some food items.
Some of the food items that the digestive system cannot handle as well are:
• Tough meats, especially hamburger.
• Members of oranges or grapefruit.
• Core, seeds or skins of fruits or vegetables.
• Fibrous vegetables such as corn, celery or sweet potatoes.
• Bread.
• Chili or other highly spiced foods.
• Fried food.
• Milk.

CERTAIN FOODS MUST BE AVOIDED!
Concentrated sweets- filling up on these can prevent weight loss and can replace healthier foods in your diet with high calorie, high sugary foods.
Examples to high sugar foods:
• regular soft drinks,syrops,cakes,biscuits,sweets,jams,jellies,marmalade,honey,kool aid, sugared ice tea, dried fruits, fruit drinks, canned or frozen fruits in syrup, table sugar, sugar coated cereal, candy, doughnuts, regular jell-o, sugar gum, molasses, cookies, sherbet /sorbet, regular pudding, sweetened, fruited or frozen yogurt.
Examples to high fat foods:
• Whole milk, chocolate, chocolate milk, chips, pies, pastries, ice cream.
- Alcoholic drinks such as beer, wine, liquors, port, sherry, cocktails, and champagne should also be avoided as much as possible.

!! Some goals to achieve:
• Protein:70 grams per day
• Fluids: 64 ounces per day.
• Carbohydrate<100
• Fats<25

!!!! For successful weight loss after Adjustable Gastric Banding Surgery, a change in your habits is necessary. You will not be able to lose as much weight as you like if you eat continuously or if you stretch your stomach by eating large amounts of foods at one time. You will achieve your desired weight loss only if you are willing to control what you eat and the way in which you eat it.

High Five for Fiber- Your Best Friend for Weight Loss and Detoxifying!

2009-12-28T13:16:00.000-08:00

High Five for Fiber! Aim for 5 grams of dietary fiber or above per meal, for keeping yourself satisfied and clean. People who have a high dietary intake of fiber appear to have a significantly lower risk for developing heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Fiber is your best friend for giving you more satisfaction per chew-key to weight loss and helps lower blood pressure and cholesterol levels. Increased intake of soluble fiber improves blood glucose and increases insulin sensitivity in people with or without diabetes. Adding fiber in people who are obese significantly enhances weight loss. Increased fiber intake also improves symptoms associated with gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibers, such as inulin and chicory root appear to improve the immune function. Dietary fiber intake provides similar benefits for adults and children. The recommended fiber intake is 20 to 35 grams per day for healthy adults and age plus 5 grams per day for children. Majority of children and adults are eating less than half of the recommended levels.

Include both soluble and insoluble forms of fiber daily. Oats have the highest proportion of soluble fiber compared to any other grain. Foods high in soluble fiber include oat bran, oatmeal, psyllium, vegetables (e.g., broccoli, brussels sprouts and cabbage), beans, peas, rice bran, barley, citrus fruits, strawberries and apples. Soluble fiber has many benefits, including stabilizing blood glucose levels and lowering cholesterol. Insoluble dietary fiber sources include whole-wheat breads, wheat cereals, wheat bran, rye, flaxseed (get the most benefits by consuming grounded/milled flaxseed, keep it sealed in an opaque package and store in the refrigerator/freezer), whole grain breakfast cereals (look for 5 grams of dietary fiber or above on the label), and vegetables such as celery, beets, turnips, cauliflower and carrots. Insoluble fiber offers many benefits including decreased cardiovascular risk and slower progression of cardiovascular disease in people who are at high-risk, intestinal health, reduced risk of colorectal cancer, hemorrhoids, and constipation. Fiber’s best friend is water, keep drinking water throughout the day to help the fiber get through.

* Choose high fiber foods (3 grams or more of dietary fiber per slice of bread/per snack-e.g., crackers, sports bars, and 5 or more grams per serving of cereal or per meal).
* High fiber starches include: whole-wheat couscous, sprouted grain bread, oatmeal, quinoa, amaranth, barley, bulgur, brown rice, yams, or winter squash
* High fiber fruits: S or S fruits (edible skin or edible seeds fruit): e.g., apples, strawberries, blueberries or oranges (get bioflavinoids and fiber from the white part of the orange)
* High fiber vegetables: the darker the better, and think of eating all the colors of the rainbow (e.g., broccoli, spinach, tomatoes, chard, kale, collard greens, zucchini, red/yellow bell peppers)
* Have your 5-A-Day for better health: 2 to 4 servings of fruit a day and 3 to 5 servings of vegetables a day.

High Five For Fiber- Get More For Your Chew! (Aim for 5 grams of dietary fiber or greater per serving for increased satisfaction and choose organic most often). *When the dietary fiber is greater than or equal to 5 grams, subtract the total grams of fiber from the total grams of carbohydrate for actual grams of carbohydrate.

Instead of going on a fast to detox, eat high fiber foods, drink lots of water, eat organic produce and exercise- That's more seal proof to keep your body clean inside for long-term! Much better and more satisfying than having a concoction of apple cider vinegar, maple syrup and lemon or drinking juice all day!

Dietary Fiber in Foods: (in grams)

Acorn Squash (1/2 cup cubes, baked)
5 grams fiber

Apple (1 medium, with skin)
4

Artichoke (1 medium, boiled)
16

Avocado (1/8, a wedge)
3

Baked Beans (1/2 cup, cooked)
7

Barley (1 cup, cooked)
6

Beans (½ cup, boiled black, pinto, or lentils, etc.)
7

Beets (1/2 cup slices, canned, harvard)
3

Blueberries (1 cup)
4

Blueberry Bran Muffin (1, Zen bakery brand)
10

Bran, 100% Nabisco Cereal (1/3 cup)
8

Broccoli, (1 cup, steamed)
5

Brown Rice (1/2 cup, cooked)
3

Bulgur (1 cup, cooked)
8

Carrots (1 cup slices, steamed)
6

Collard Greens (1 cup, chopped, boiled)
4

Green Peas (½ cup, frozen, steamed)
4

Lima beans (½ cup, canned)
6

Oat Bran (1/2 cup, cooked, Mother’s brand)
6

Oatmeal (½ cup, cooked)
4

Orange (1, medium)
3

Pear (1, medium)
4

Persimmon (1, medium, Japanese)
6

Potato (1, medium (5 oz.) baked with skin)
5

Pumpkin (1/2 cup, canned, Libby’s Solid Pack)
5

Quinoa (1/2 cup, cooked)
3

Raspberries (1 cup)
8

Romaine lettuce (3 cups shredded, raw)
3

Shredded Wheat (2 biscuits)
5

Soybeans, green (edamame, ½ cup, steamed)
4

Sprouted Grain Bread (one slice, Ezekiel brand)
3

Strawberries (1 cup)
3

Sweet Potato (1, baked with skin)
3

Swiss Chard (1 cup chopped, steamed)
4

Taro (1/2 cup slices, cooked)
3

Tomato Paste (1/2 cup, canned)
5

Whole wheat couscous (2/3 cup, cooked)
7

Whole Wheat Crackers (5, Kaman brand)
3

Whole Wheat Pasta (1 cup, cooked)
6

Yam (1/2 cup cubes, baked)
3

Aim for a high fiber carbohydrate and a low fat protein at each eating time to keep yourself optimally fueled and sustained about every 4 hours!

Enjoy Liviting! :)

Your Livitician™ Coach,

Deborah A. Klein, MS, RD
http://www.livitician.com/

Livitician™ introduces LIVIT instead of diet!: Tips to Help Save Your Life!!!

2009-12-27T02:12:00.000-08:00

http://www.amazon.com/SuperFoods-That-Will-Save-Your/dp/0071625755/ref=sr_1_1?ie=UTF8&s=books&qid=1261907435&sr=1-1

Tips to Help Save Your Life!!!

2009-12-27T01:48:00.000-08:00

Liviticianisms™ from Deborah A. Klein, MS, RD: To Help Save Your Life! (quotes from Deborah A. Klein, MS, RD, Author of "200 Superfoods That Will Save Your Life"-available on Amazon: http://www.amazon.com/SuperFoods-That-Will-Save-Your/dp/0071625755/ref=sr_1_1?ie=UTF8&s=books&qid=1261907435&sr=1-1)

1.) “Keep sippin’ throughout the day to ensure you are meeting your water needs.”
2.) “The best way to tell whether you’re hydrated or not is to look at your urine, aim for pale yellow or clear like water.”
3.) “Overthrow the king, food is not your master, do not bow down to it, you are in charge of what goes on your throne.”
4.) “1 indulgence a day is part of the Livit™ plan.”
5.) “Food does not have a heart, mind or a soul.”
6.) “Think before you eat; are you physically hungry or emotionally hungry?”
7.) “Nourish your emotions with action rather than a knife and a fork.”
8.) “Have a meal free from TV, Books, and Papers.”
9.) “Keep your surroundings clean, one of the elements of health is a clean environment.”
10.) “Have plants around you, in your home at work, they add oxygen (life) into your life.”
11.) “Laugh daily, laughter increases your immune system, works your abs, and lightens things up.”
12.) “If something is bothering you, stressing you out, take care of it, ASAP, get the stress toxins out of you, by dealing with what it is, or with a massage, a cup of tea, or deep breaths.”
13.) “Eat mindfully.”
14.) “Respect Your Body-Rather Than Treat it Like a Dump.”
15.) “After you eat, DISTRACT, DISTRACT, And DISTRACT.”
16.) “The key to change is being receptive, even the slightest bit will do.”
17.) “Your health is in your hands.”
18.) “I don’t need another cookie, just dance, dance, and dance instead.”
19.) “Make time to MOVE, rather than think of needing to exercise, just think of moving.”

* Exercising 7 ½ minutes a week fights Diabetes. Spurts of high-intensity exercise can significantly improve factors such as insulin resistance and glucose tolerance linked to type 2 Diabetes risk. Research results showed 4 to 6 (30 second) sprints on a stationary bicycle every-other-day, can enhance insulin’s ability to clear glucose from the bloodstream after eating. (BMC Endocrine Disorders, Jan. 28 2009). For more calorie burning, 30 to 45 minutes, 5 to 6 times per week is more effective for weight loss.

20.) “Move away from the table and MOVE.”
21.) “Gimme 5 for better health, have at least 2 fruits per day and 3 servings of vegetables per day: fruit at snacks and veggies with lunch and dinner.”
22.) “3’s a charm, follow the 3 rule for low fat and 3 grams of fiber minimum per snack or slice of bread.”
23.) “Fiber gives you more for your chew.”
24.) “High 5 for fiber.” (Have at least 5 grams of fiber per serving for meals, look at the dietary fiber per serving on labels).
25.) “If you’re thirsty, you are already dehydrated.”
26.) “Keep healthy foods healthy.”
27.) “Shine after- it’s best to add oils after cooking for flavoring to prevent eating rancid oil.”
28.) “No puddles, just shine on the pan, when stir-frying, put a little bit of high heat oil, e.g., safflower oil, sesame oil or soybean oil, and use a paper towel to wipe off the excess.”
29.) “Put things in your life that makes life worth living.”
30.) “Have exercise be the same level of urgency as the need to urinate.”
31.) “Lift the fog, be present when you eat.”
32.) “Food is not your master, focus on other passions besides food. Food went on the throne when you lost sight of your other passions.”
33.) “The stomach is roughly 5% of your body; that is how much time our mind needs to think about food.”
34.) “Instead of going to the refrigerator when you are not hungry, move, laugh, sing, call a friend, read a book, have some tea, get your mind focused on something else.”
35.) “Put laughter into your day, 20 seconds of belly laughter is equivalent to a 2 minute abdominal workout.”
36.) “Think positive self talk, keep giving yourself positive words, people/things you are thankful for and keep laughing.”
37.) “Lighten up, keep things in perspective, relax, and move on.”
38.) “When you are stressed, take 3 deep breaths through the nose (filtered breathing), look outside, take a look at the sky, smell some flowers, enjoy a sunset, or just think of the ocean, see the waves.”
39.) “Talk to your kids or kids in your family, they keep you appreciating the little things in life.”
40.) “It doesn’t come out of the cow orange; choose white cheese rather than orange cheese.”
41.) “Follow the Deborah’s shine test when you are at buffets, selecting ready to eat foods- the shinier it is, the higher fat it is.”
42.) “If the food puts shine on your fingers, it will put shiny grease in your body.”
43.) “Eat within 1 ½ hours after waking and every 3 to 4 hours to prevent getting “over hungry” and to get your body into the burning mode.”
44.) “Need fuel to burn fuel, eat before you exercise.”
45.) “Part of the definition of eating is enjoying (never have to force food).”
46.) “Enjoy your dessert without guilt; it’s part of the plan-it’s all about balance.”
47.) “No one ever regrets going to the gym, it’s getting there that people have a hard time with- be in robot mode, rather than thinking about exercising, just do it, don’t let yourself think about it, move on auto pilot.”
48.) “Schedule a health appointment in your calendar, that’s your time to exercise; you have an appointment, you need to be there, it’s like a meeting with the President, you can’t cancel that.”
49.) “Low-fat cheese is fine as your protein source for a snack, but for a meal, cheese is not enough, have beans or fish present.”
50.) “Be on auto pilot, robot mode, when it comes to exercise, just do it, you do not have the prerogative to not exercise, you were given muscles for a reason, use them. Think of the urgency of exercise the same way as needing to go to the bathroom, you can’t say sorry bladder, I need to do this email, I need to make a call, your bladder won’t let you say no, the same with your muscles, they do not want you to ignore them, they want you to use them so they can express themselves, show their strength.”
51.) “Always have a pair of sneakers with you in your car or at the office, walk outside around the office, have moving meetings (talk on walk), go up and down some stairs.”
52.) “Your body was given to you on loan, be respectful of what was provided to you and responsible for your health, treat your body like your best friend.”
53.) “Respect your body; don’t treat it like a dump!”
54.) “Beans are the healthiest food on earth, high in fiber, protein and antioxidants, just rinse the cooked beans well before eating to prevent flatulence.”
55.) “This diet is such a success for me; I just have to go back on it-that is not success.”
56.) “Follow A Livit™, that is success- since you can stick to it for life.”
57.) “Little steps that you do make a huge difference.”
58.) “Each little thing you do differently can drastically change your body.”
59.) “Live a life of self-respect, honesty, and being real with your emotions.”
60.) “E-motion=energy in motion, every time you want more food when you are not hungry, before you eat, feel and analyze the reality of your emotion.”
61.) “Emotion is the state of motion, the more you move; the better you feel!”
62.) “Focus on the road rather than your blackberry when driving or walking!”
63.) “Eat a variety of foods; each food is its own state, we need the whole world to get all our vitamin and mineral needs met.”
64.) “Go to sleep before midnight, an hour of sleep before midnight is like 2 hours of sleep after midnight, you get much better sleep before midnight, based on our circadian sleep rhythm.”
65.) “Aim for 7 hours of sleep a night, a key to keep you lean, hormonally will hook you up to feel more satisfied throughout the day!”
66.) “Follow a version of the most effective study method, the Cambridge study method (30-10-2; 30 minutes of study, 10 minute break, and 2 minute review of what you studied in that previous 30 minutes). After working an hour, take a moving break, move for a couple minutes (e.g., march in place, do some jumping jacks, go up and down some stairs, walk around the block or your office building).” “When you return to your desk you will be not only burn more calories you will be much more productive, more ideas will come into your head stepping away and you’ll get a clearer perspective on your task at hand.”
67.) “Diet words: Can’t, don’t, won’t, never, deprived, starved, out of control, counting, bad foods, restrict, disrespect hunger cues, save points.”
68.) “Livit™ words: Can, yes, balanced, do, feel, think, listen, high fiber, satisfied, prioritize, move, enjoy, self-care, self-respect, health is in your hands.”
69.) “When you want to eat a food, it is healthier to eat it, then not to, even if it’s higher in fat, if you have it when you want it, it will help prevent you to overload on it later.”
70.) “Forget about what your chronological age is, what’s important is how you feel and act.”

Enjoy Liviting™! Enable your vision to become a reality. Live a life of fulfillment and passion!

Health, happiness and success to you,

Your Livitician™ Coach:
Deborah A. Klein, MS, RD
www.livitician.com, deborah@livitician.com
Please contact me if you have any questions; I am cheering you on to attain optimal health and live younger longer!

Endometriosis: Nutritional Recommendations!

2009-12-19T21:28:00.000-08:00

A friend of mine was diagnosed with Endometriosis and she has been trying to get pregnant for over a year now, so I pray that these nutritional recommendations help her and those of you out there who have the same diagnosis. Thankfully the food choices you make, can have a significant impact! That hand to mouth action has a lot of POWER!!

Endometriosis- is the abnormal growth of cells that form in the uterine lining. Some of these cells, instead of leaving the body during the menstrual cycle, actually end up continuing their cycle elsewhere in the body. So, the material builds up and may attach itself to other organs in the lower abdomen, such as the ovaries or bowel. Several types of symptoms may result, such as pain in the uterus, lower back, and organs in the pelvic cavity prior to and during the menses; intermittent pain throughout the menstrual cycle; painful intercourse; excessive bleeding; nausea/vomiting/constipation during menses; difficulty passing stools; pain while urinating; and sometimes, infertility. Since menstruation is typically heavy, iron-deficiency anemia is common.

According to the Journal of the American Medical Association (JAMA.1999; 282: 2347-2354), an estimated 5 to 7 million American women have endometriosis. No one knows what causes endometriosis, one theory is that menstrual fluid backs up into the fallopian tubes and drops into the peritoneal cavity, where endometrial cells implant themselves and grow. Research has shown that exposure to two types of hazardous waste materials, PCBs and dioxin, can cause spontaneous endometriosis. These environmental pollutants: polychlorinated biphenyls (PCBs)- still present in many pre-1979 products, older fluorescent lights and by eating contaminated fish, meat, and dairy products. Catfish, buffalo fish, and carp usually have the highest PCB levels and dioxin, may account for the rising incidence of endometriosis in the last few decades. Because dioxins accumulate in fish fat, you can reduce your intake of dioxins by: removing the skin and fatty areas from fish filets, rather than fry fish, barbecue, broil, or bake fish on an elevated rack that allows fat to drip away. Throw away the drippings. You can also poach fish as long as you throw away the broth. Other ways to avoid exposure to dioxins: wash fruits and vegetables before eating and not breathing smoke and vapors given off from burning household waste.

Nutritional Recommendations for helping to keep endometriosis under control if diagnosed in the early stages:

Supplementation: Order at http://www.livetician.meta-ehealth.com/:

* Vitamin E: 200 IU daily (order: E-Complex 1:1™) -aids hormonal balance.

*Vitamin K or alfalfa: 200 micrograms daily- essential for normal blood clotting.

*Omega-3 fatty acids: 1,500 mg daily-EPA-DHA Extra Strength® Enteric-Coated (provides essential fatty acids that aids in hormonal balance.

*Iron: As directed by your MD- to prevent iron-deficiency anemia.

*Vitamin C with bioflavonoids:Ultra Potent-C® 500

*Zinc: 50 mg daily. Zinc A.G.™ -for tissue repair and immune function.

Calcium and Magnesium: Cal Apatite® Forte Capsules-To supply needed minerals.

*Juice Plus: Order at http://www.livitjp.com/ (great to use as your whole food multi-vitamin and mineral complex, great source of B-vitamins)

* Probiotics: Ultra Flora Plus® Capsules- helps with overall nutrient absorption and immunity.

Foods:

Eat predominately a high fiber diet, rich in whole soy foods, stay clear from soy protein concentrate or isolated soy protein or soy protein isolate, stick with: edamame, unsweetened soy milk, organic tofu, and soy yogurt. Focus on eating raw vegetables and fruits, whole grains and raw nuts and seeds. Also, eat Kelp (try wakame seaweed)- rehydrate in water and great to add in a soup or eat sushi with seaweed. Include "green drinks" made from dark green leafy vegetables.

Stay clear from: alcohol, caffeine, saturated (animal) fat, butter, whole milk dairy products (non fat or low fat dairy is ok, e.g., 0% greek yogurt and low fat ricotta cheese), fried foods, foods that contain additives, all hardened fats, junk foods or fast foods, red meats, poultry (except for organic, no hormones, skinless chicken/turkey breast), refined and processed foods, salt, shellfish, and sugar (except for raw agave nectar).

Keep yourself hydrated: Drink filtered water throughout the day, keep sipping-keep your urine clear like water.

Use a heating pad, hot water bottle or a hot bath with Epsom salts, to help relieve pain. The warmth relaxes your muscles.

Move daily- walk, take aerobic classes, stretch, do yoga, dance, swim- Aim for 45 minutes to an hour per day of moving, can spread it out by doing intervals of 15 minutes a few times per day. Schedule moving in your calendar, it's a health appointment, no one or nothing can get in the way. (According to research from the: (Am J Epidemiol 2003; 158:156-164)- strenuous exercise lowers the level of estrogen in the body, which may help suppress the symptoms of endometriosis).

See your OB-GYN regularly.

Enjoy Liviting! May all of you who want to get pregnant, get pregnant soon and L'chaim to a healthy pregnancy and healthy baby! :)

Your Livitician Coach,

Deborah A. Klein, MS, RD

http://www.livitician.com/
deborah@livitician.com

Radiation Clearance Recommendations: Detoxification

2009-12-09T18:37:00.000-08:00

I had a patient this week, who was overexposed to radiation. Here's some recommendations that I provided her that may pertain to you if you are looking to remove (clear) radioactive materials from your body.

RECOMMENDATIONS FOR DETOXIFYING EXCESS RADIATION:
1.) Eat predominately a Macrobiotic diet:
a. Have your staple foods include: organic brown rice, miso and tamari soy sauce soup, wakame and other sea vegetables, pumpkin, and sea salt (available at a natural food store/Whole Foods).
b. Stay clear from sugar and sweets, except a teaspoon of raw agave nectar or raw honey per day is fine.
c. Eat organic fruits and vegetables exclusively. There’s no room for pesticide and toxic residues in your body.
2.) Also include the following foods for optimal health:
a. Organic Apples-good source of pectin, which binds with radioactive particles.
b. Eat buckwheat, which is high in rutin, a bioflavonoid (antioxidant) that protects against the effects of radiation.

Recipe for Buckwheat:
Kick it Up Kasha:
Ingredients: Choose all organic vegetables.
1 Tablespoon of cold-pressed safflower oil
1 large onion, chopped (1 cup)
1 celery stalk, chopped (1/2 cup)
1 large green/red/yellow- your choice-bell pepper-chopped (3/4 cup)
1 garlic clove, minced
1 teaspoon of oregano
½ teaspoon of cumin
1 teaspoon of mild chili powder
¾ cup buckwheat groats (kasha), optimally whole (available at Whole Foods in the grain/rice section)
1 (35-ounce) can tomatoes, coarsely chopped, liquid reserved
Freshly ground pepper, to taste
1 cup coarsely grated Monterey Jack (3 ounces) cheese
Directions:
1. In a large saucepan with a tight-fitting cover, heat the oil. Add the onion, celery, bell pepper, and garlic, and sauté the vegetables until the onion is soft, about 5 minutes.
2. Stir in the oregano, cumin, chili powder, buckwheat groats, and tomatoes with their liquid. Season the mixture with black pepper. Bring it to a boil, reduce the heat, cover the skillet, and simmer the kasha for 10 to 15 minutes or until the liquid has been absorbed and the kasha is cooked.
3. Sprinkle the kasha with cheese, cover the skillet, and let the kasha stand for another minute or so to melt the cheese.
Enjoy!!
c. Add avocados, lemons and cold-pressed safflower and olive oils, ground flaxseed (Spectrum or Trader Joe’s brand) and shelled hemp seed (Manitoba Harvest or Nutiva brand shelled hemp seed) for essential fatty acids. {available at a natural food store/Whole Foods, put a Tablespoon of ground flaxseed and a Tablespoon of shelled hemp seed stirred into cereal before you pour in the milk, or add it to yogurt or salad dressing or soup}. After opening, store the ground flaxseed and shelled hemp seed in it’s opaque packaging with a chip clip, in the freezer.

3.) Before going to sleep. Pamper yourself with a 20-minute baking soda (sodium bicarbonate) and sea salt bath (mixing half a pound of salt and half a pound of baking soda). Add the salt when the bathtub is somewhat filled for 3 days. Then take baths with Epsom salt, which has purgative qualities.
4.) Drink Echinacea, Kombucha and Green tea. Once a day have a cup to 3 cups of either of these suggested teas. Available at Whole Foods.
5.) Satisfy a sweet tooth with organic fruit instead of concentrated sugar/sweets/baked goods.
6.) Make a radiation clearing soup, have a bowl once a day:
Miso Healing Soup:
Ingredients:
2 Tablespoons safflower or vegetable oil
1.5 pounds yellow onions, thinly slices (about 5 medium onions)
¼ cup miso
4 ¼ cups water
8-inch piece of Wakame seaweed (available in the dried sea vegetable/asian cuisine aisle of natural food store/Whole Foods)
1.5 teaspoons of reduced-sodium soy sauce or Bragg’s Liquid Amino’s (available at natural food store/Whole Foods-low sodium soy sauce)
1 Teaspoon of Raw Agave Nectar or Raw Honey (optional)

Directions:
Heat oil in a large saucepan over low heat. Add onions, stirring to coat them with the oil. Cover and cook until the onions are tender, translucent, about 15 minutes. Add small amounts of water as needed, about a tablespoon at a time, to prevent sticking. Pour 4 cups of water into the saucepan, add the Wakame seaweed.
Place miso in a small bowl. Add the remaining ¼ cup of water from the ingredients list, stirring until mixture is smooth. Add to the soup mixture in the saucepan; add soy sauce/Bragg’s and the agave or raw honey (optional). Heat through, but do not boil.
Enjoy!
7.) Take your supplements daily:
i. Juice Plus (Orchard Blend and Garden Blend): order from www.LivitJP.com, take 1 capsule of each twice per day with a meal and a glass of water. For example, take the Juice Plus (red and green) with a glass of water at breakfast and dinner.
ii. Have Vitamin C (ester-C): 500 to 1,000 mg per day.
iii. Take your probiotics: Ultra Flora Plus Capsules or powder (1/4 teaspoon mixed with water): order from www.livetician.meta-ehealth.com (probiotic-friendly bacteria) once per day with breakfast and a glass of water.
iv. Take fish oil capsules. EPA-DHA extra-strength, enteric coated: order from www.livetician.meta-ehealth.com. One to 2 capsules per day with a meal and a glass of water.
8.) Keep yourself hydrated! Sip water throughout the day! Bring a water bottle with you everywhere you go. You know you are hydrated when your urine is clear or pale yellow. If you are thirsty or urine is dark yellow, you definitely are not drinking enough water. Staying hydrated is also a great way to prevent headaches.
9.) Move every day! Do a 30 to 45 minute walk daily or dance or swim or bike. Whatever you enjoy doing, put moving in on a daily basis. To keep your body oxygenated and the lymphatic fluid flowing-for great healing. Apply the Cambridge Study Method- the most effective way to study: 30/10/2- study for 30 mins., take a 10 min. break, review what you studied for 2 mins.- into your work day, take a moving break after sitting at your desk for 30 minutes to an hour.

Enjoy Liviting! Please contact me if you have any questions at deborah@livitician.com.
Your Livitician™ Coach,

Deborah A. Klein, MS, RD

Food Additive Intake and Impact on Health!

2009-08-27T02:21:00.000-07:00

Food Additive Intake and Health Effects: A Comprehensive Review.
By: Deborah A. Klein, MS, RD

ABSTRACT
This review examines the health ramifications of consuming food additives in regards to toxicity effects to organ tissues, stimulation of hyperactive syndromes in children, carcinogenic repercussions, reproduction adversities, and possible effects related to obesity. The specific additives researched include, but are not limited to: artificial food colors (e.g., E100, amaranth-food red No. 2, FDC Red no 3, Sunset Yellow FCF, cochineal extract (also called carmine), metanil yellow, orange II, and caramel color III), preservatives (e.g., sodium benzoate, nitrites, sulfites and monosodium glutamate), ‘first generation’ sweeteners (e.g., saccharin, cyclamate and aspartame) and ‘new generation’ sweeteners (e.g., acesulfame-K, alitame, neotame, and sucralose). Food additives, researchers have stated, have “possible noxious effects on health” and are still continuously used within various food products (14). Regulations to avoid early exposures to particular food additives, especially during pregnancy and lactation may have a significantly positive contribution to the health of humankind.

INTRODUCTION
Food additives are not all harmful. The majority are safe and an effective way to preserve, fortify and add flavor to pre-packaged foods. Food additives include the basic components, such as salt, sugar, vinegar, baking powder and soda, vitamins and minerals, thickening agents (gums), flavorings and natural colorings. Additives are classified as “direct additives,” which are directly added to the food during its preparation, and “indirect additives,” which are substances that may be leached into the food from the packaging materials. Judiciously used, food additives are very helpful to maintain food safety, maintain food quality in regards to taste and consistency, and provide vitamins and minerals (increasing nutrient density). However, some ill effects from food additives can occur, such as inducing gastrointestinal discomfort, headaches, allergenic responses, carcinogenic effects, hyperactivity and effects on pregnancy and lactation.
Concerns about the neurotoxic effects of food additives have become a prominent public health issue and has resulted in demands for an increased level of assurance that efforts are being made to minimize the risk of neurotoxicity from human exposure to food additives (18). The FDA has addressed these concerns by revising the toxicity testing guidelines for food additives (18). To protect one’s overall health and prevent ill consequences from specific foods, the most important element is awareness. Thus, the purpose of this research review is to provide an overview of the research regarding food additives, enlightening the public on what to look for on food labels and know the possible consequences of eating foods with particular food additives.

ARTIFICIAL FOOD COLORS:
An extensive list of artificial colors has been added to foods and researchers continue to assess the impact these colors have on one’s health. Human studies indicate that food colors (natural and synthetic) can induce a vast range of allergic reactions especially in sensitive or atopic individuals (8). An exorbitant amount of reports have been made on the significant impact artificial colors have in relation to hyperactivity. Researchers, who conducted studies of 3 year old children, concluded that artificial food colorings do indeed show adverse effects on their behavior (4). Artificial colors in the diet, researchers report result in increased hyperactivity in children within the general population (12, 13). Studies demonstrate that eliminating artificial colors from the diet in children with attention deficit hyperactive disorder (ADHD) can be extremely beneficial in behavior in regards to helping them have a higher response rate (6).
In addition, consuming particular food colorings/additives have been reported as extremely detrimental and considered unsafe during pregnancy and breastfeeding. Current evidence suggests that food additives “induce alterations of the differentiation of several cell-types,” during pregnancy (16). For instance, E100 color additive, “is suspected to be embryotossic,” amaranth (food red No. 2) can result in reducing “olfactory orientation in F1 generation mice and beta-cyclodextrin produces a transient neonatal growth retardation in rodents” (16). Another food additive, methylmercury can cause neurotoxicity in breastfed babies from being excreted into the milk, while nursing (16). The genotoxicity of some synthetic red tar dyes, which are used as food color additives in many countries have been researched extensively and an association has been reported with inducing DNA damage (17). Amaranth (food red No. 2) and allura red (food red No. 40) assays in pregnant mice was shown to be positive in inducing DNA damage in the colon (17). Acid red (food red No. 106) did not induce any DNA damage in the test samples. The 3 dyes (amaranth, allura red, and new coccine-food red No. 18) induced DNA damage in the colon starting at 10 mg/kg in male mice (17). In addition, 1 mg/kg of N-nitrosodimethylamine induced DNA damage in the liver and bladder; it did not induce colon DNA damage. When F1 generation mice were given the color additive amaranth within their diet, their reproductive, developmental and behavioral parameters were influenced significantly (23).
The color additive Sunset Yellow FCF in the diet was measured in mice and assessed for reproductive and neurobehavioral parameters (19). Research data does demonstrate that Sunset Yellow FCF produces some adverse effects in reproductive and neurobehavioral parameters in male and female offspring during the early lactation period (19). Furthermore, the natural color additive cochineal extract (also called carmine) in food can produce some adverse effects in reproductive and neurobehavioral parameters in mice (21). Also, consuming “the color additive caramel color III (AC), may cause a reduction in total white blood cell counts in rats due to reduced lymphocyte counts” (22). The carmel color III suppressed thymus-dependent immunity, as demonstrated by “a decreased natural cell-mediated cytotoxicity in the spleen” (22). Other commonly used food colors, metanil yellow and orange II induced cell mutation at low concentrations (24).
PRESERVATIVES/OTHER ADDITIVES:
Extensive preservatives are added into a multitude of food products, several of them have been reported as resulting in increasing hyperactivity, contributing to cancer, and have ill effects during pregnancy and breastfeeding. With this knowledge in mind, these carcinogens and ill inducing additives are still being incorporated into the food supply. Specifically, diazoaminobenzene, which is “used as an intermediate, complexing agent, and polymer additive”, is “metabolized into known carcinogens benzene and aniline” (15). Sodium benzoate preservative contributes, similar to artificial colors, in increasing hyperactivity in children (13). Henceforth, researchers have predicted that diazoaminobenzene is a carcinogen (13).
Animal studies indicate that the food additive, monosodium glutamate (MSG) may be correlated with increasing one’s risk in becoming overweight, in regards to influencing energy balance, by inducing hypothalamic lesions and leptin resistance (26). Studies examining the relationship of MSG and excess body weight in humans showed a positive correlation. The prevalence of being overweight was significantly higher in MSG users compared to nonusers, independent of physical activity and total energy intake (26). In neonatal mice, MSG induced severe obesity with diabetes mellitus and/or non-alcoholic fatty liver disease (27). During pregnancy and development in rats, MSG administered orally, significantly affected hypothalamic control of various hormones, which in turn, increased appetite (10). High concentrations of MSG have demonstrated to “induce neuronal necrosis and damage in the retina and circumventricular organs” (9).
An additive in cosmetics that penetrates into the skin, butylated hydroxytoluene (BHT) has been shown to be tumor promoting. BHT is metabolized into carboxylic acid and glucuronide, which has been demonstrated in rat studies to result in renal and hepatic damage (11). BHT also when applied to the skin was associated with toxic effects in lung tissue (11).
ARTIFICIAL SWEETENERS:
Since the introduction of artificial sweeteners being added to a variety of foods and drinks, the public has been concerned about their effects on one’s health. Specifically, the mass media reports on the correlation of artificial sweeteners and possible increased risk for various types of cancer. Through extensive research via PubMed searches from the National Library of Medicine on articles about artificial sweeteners, the overall risk of inducing cancer seems to be negligible; however researchers are still reporting some ill consequences from artificial sweeteners. Epidemiological studies in humans showed no induction of bladder cancer from saccharin and cyclamate as reported in animal studies in rats (2). Case control studies showed an elevated risk of 1.3 from excessive artificial sweetener consumption (no specific substances were specified) equating to greater than 1.7 grams per day. New generation sweeteners have not been around long enough to establish any epidemiological evidence about possible carcinogenic effects. Animal bioassay results predict human cancer risks, and a recent animal study confirms that there is a potential carcinogenic effect from consuming aspartame (28).
However, human studies of both men and woman consuming aspartame daily from beverages for a year and over 5 years of follow-up showed that higher levels of aspartame intake were not associated with increased risk of overall hematopoietic cancer nor brain cancer (29) Overall research through 2004 showed that aspartame does not seem to pose a threat to promoting cancer, based on the acceptable daily intake of 40 mg/kg/day in Europe and 50 mg/kg in the United States, which equates to 10 cans of a drink fully sweetened with aspartame (1). “Intakes of over 1 g/day were needed to alter brain neurotransmitters and provoke seizures in monkeys” and randomized controlled trials of high doses in humans did not show any behavioral influence (1). However, other studies in 2006, suggest that “aspartame is a multipotential carcinogenic compound whose carcinogenic effects are evident at a daily dose of 20 mg/kg”, which is significantly less than the acceptable daily intake for humans (30).
Researchers speculate that an increase in lymphomas and leukemias may be related to one of the metabolites in aspartame, specifically methanol, which is metabolized in both rats and humans into formaldehyde. In long-term experiments both methanol and formaldehyde have demonstrated an increase in lymphomas and leukemias (30). As another perspective, artificial sweeteners can be beneficial in reducing body weight, for people who often drink regular sodas. “Drinking large volumes of aspartame sweetened soda, reduces sugar intake and thus may facilitate the control of calorie intake and body weight” (5). Please see Table 1 below for an extensive list of food additives and the negative influences on overall health.

Table 1: Specific Food Additives listed with their possible health effects.

Artificial colors/flavors– Yellow #5, Red #3, Blue #1, Green #3, etc. = some are suspected of being cancer causing, and may exacerbate hyperactivity (Journal Dev. Behav. Pediatrics 2004 Dec;25(6):423-34; Ann. Allergy 1994 May;72(5):462-8).
Artificial or processed sweeteners- Acesulfame potassium, Aspartame, Saccharin, Stevia, Splenda, sucralose, sorbitol, acesulfame, xylitol = may increase risk for cancer and stimulate appetite (Am J Clin Nutr 2003;78(suppl):843S-9S, Annals of Oncology 15(10):1460-1465, Oct 2004).
BHT - butylated hydroxytoluene (BHT) preservative= hepatotoxicity (liver toxicity) induced by the anti-oxidant food additive, may increase risk of cancer, and when BHT was applied to the skin, it was associated with toxic effects in lung tissue (Int. J. Toxicology 2002; 21 Suppl 2:19-94).
Caffeine = increases blood pressure, may cause insomnia if ingested late in the day, may affect the developing fetus, mildly addictive, can cause excess energy or hyperactivity in some people (Pediatrics 1989 Jan;83(1):7-17).
Carmine or cochineal extract - both are derived from female cochineal beetles, which are raised in Peru, the Canary Islands, and elsewhere. They provide a pink, red, or purple color to foods = may be declared as artificial color or color added on food labels and may be allergenic (www.cspinet.org/new/carmine).
Cocoa processed with alkali = processes out the benefits of cocoa, the antioxidants (catechins) are leached.
Dough conditioners – additives to help improve the quality of the finished dough= may include carcinogenic agents, for example, potassium bromate and may include emulsifiers such as mono-and diglycerides which include saturated fats.
Enriched, bleached flour = processed bread, destroys some of the nutrients originally present in the whole grains, enriched with some vitamins but not all those present in the original grain.
Flaxseed (whole not grounded), flaxseed oil = when the flax is whole, it goes right through, the body does not get the benefits of the omega-3’s; flaxseed oil may increase cancer risk due to high levels of alpha-linolenic acid (ALA) (Baillieres Clin Endocrinol Metab. 1998;12:691-705).
Ginseng (Panax ginseng) = Panax ginseng's most common side-effects is the inability to sleep. Other side-effects include nausea, diarrhea, euphoria, headaches, epistaxis, high blood pressure, low blood pressure, mastalgia, and vaginal bleeding.
Glycerol ester of wood resin = possible allergen, largely unabsorbed, some components are metabolized by the liver.
High fructose corn syrup, corn syrup solids = excess fructose can increase LDL (bad cholesterol level, clogs the arteries), is more readily converted to fat by the liver, increases the levels of fat in the bloodstream in the form of triglycerides (Am J Clin Nutr 1990;51:963-9).
Mono and diglycerides = those containing long-chain saturated fatty acids, especially stearic acid, increases blood cholesterol.
Monosodium glutamate (MSG) – flavor enhancer = may cause migraine headaches, chest tightness, wheezing, asthma attacks in those vulnerable, and increase appetite (Biomed Pharmacother 2006 Feb;60(2):86-91, An R Acad Nac Med (Madr) 2005;122(2):341-55).
Olestra- fat replacement = may cause diarrhea, loss of important fat-soluble vitamins.
Palm oil, palm kernel oil, fractionated palm kernel oil = saturated fat, increases LDL cholesterol.
Partially Hydrogenated and hydrogenated oils, trans fat = increases cholesterol level and is carcinogenic.
Polysorbate 60, 65- derived from sorbitol - an artificial sweetener = side effects include: Nausea, gas, diarrhea, stomach cramps or anal irritation.
Potassium bromate – may increase risk of cancer (www.cfsan.fda.gov).
Sodium nitrite, nitrites – meat preservatives = may increase risk of stomach cancer (Middleton’s Allergy: Principles and Practices. 5th ed. Mosby-Year Book, Inc.; 1998:1183-1186).
Sodium stearoyl lactylate- Sodium stearoyl lactate (and the similar calcium stearoyl lactate) - an emulsifier used as a dough strengthener in baked goods, is made by combining lactic acid and stearic acid, and then reacting the result with sodium
hydroxide or calcium hydroxide to make the sodium or calcium salt = stearic acid is a saturated fat (Baker’s Journal:November 2000).
Sodium sulfite, sulfites – provokes asthma attacks in those vulnerable, may increase risk for cancer.
Sorbitan ester of fatty acids - Mono-, di- and trisorbitan esters of palmitic, stearic, oleic, isostearic and sesquioleic acid = saturated fats.
Soy Protein Isolate, soy protein concentrate, isolated soy protein –isoflavones are weak estrogens = eating too much (more than 100 mg a day) could possibly increase risk of cancer (J. Nutrition 134:1229S-1233S, 2004).
Sucrose syrup = concentrated sugar
TBHQ (TERT-BUTYLHYDROQUINONE) = may induce free radical formation and erythrocyte membrane alterations (cell damage).
FUTURE RESEARCH
The emphasis of this review has been on isolated food additives. Since food additives are so vast, more research is needed on the effects of other food additives that were not included in this review. The development of standardized diagnostic criteria for hyperactivity would be helpful in identifying whether artificial colors and other additives indeed have a cause/effect relationship. More longitudinal prospective studies need to be done on food additives and influences on health (3). Further dietary research is needed that includes attention to adequate sample size, well designed criteria for subject selection, assurance of dietary compliance measures and consideration of synergistic effects of other dietary factors (3). More long-term studies relating to the effects of food additives would be useful information for the public. Any increased awareness on the consequences of consuming specific ingredients within food products, can have significant positive ramifications on human health and longevity. Rest assured, the food supply has never been better or safer, thank you to the regulatory agencies and public health authorities who are setting high standards for overall food safety (25).
REFERENCES
1. Lean, ME, Hankey, CR. Aspartame and its effects on health. BMJ 2004; 329:755-6.
2. Weihrauch, MR, Diehl, V. Artificial sweeteners-do they bear a carcinogenic risk? Annals of Oncology 2004; 15:1460-5.
3. National Institutes of Health Consensus Development Panel. National Institutes of Health consensus development conference statement: defined diets and childhood hyperactivity. Am J Clin Nutr 1983; 37:161-5.
4. Bateman, B, Warner, JO, Hutchinson, E, Dean, T, Rowlandson, P, Gant, C, Grundy, J, Fitzgerald, C, Stevenson, J. The effects of a double blind, placebo controlled, artificial food colorings and benzoate preservative challenge on hyperactivity in a general population sample of preschool children. Arch.Dis.Child. 2004; 89:506-11.
5. Tordoff, MG, Alleva, AM. Effect of drinking soda sweetened with aspartame or high-fructose corn syrup on food intake and body weight. Am J Clin Nutr 1990; 51:963-9.
6. Boris, M, Mandel, FS. Foods and additives are common causes of the attention deficit hyperactive disorder in children. Ann Allergy 1994; 72(5):462-8.
7. Epstein, SS. The chemical jungle: today’s beef industry. Int J Health Serv. 1990; 20(2):277-80.
8. Babu, S, Shenolikar, IS. Health & nutritional implications of food colors. Indian J Med Res. 1995; 102:245-9.
9. Ortiz, GG, Bitzer-Quintero OK, Zarate, CB, Rodriguez-Reynoso, S, Larios-Arceo F, Velzquez-Brizuela, IE, Pacheco-Moises F, Rosales-Corral SA. Monosodium glutamate-induced damage in liver and kidney: a morphological and biochemical approach. Biomed Pharmacother. 2006; 60(2):86-91.
10. Fernandez-Tresguerres, Hernandez, JA. Effect of monosodium glutamate given orally on appetite control (a new theory for the obesity epidemic). An R Acad Nac Med. 2005; 122(2):341-55.
11. Lanigan, RS, Yamarik, TA. Final report of the safety assessment of BHT(1). Int J Toxicol. 2002;21:19-24.
12. Schab, DW, Trinh, NH. Do artificial food colors promote hyperactivity in children with hyperactive syndromes? A meta-analysis of double-blind placebo-controlled trials. J Dev Behav Pediatr. 2004; 25(6):423-34.
13. McCann, D, Barrett, A, Cooper, A, Crumpler, D, Dalen, L, Grimshaw, K, Kitchin, E, Lok, K, Porteous, L, Prince, E, Sonuga-Barke, E, Warner, JO, Stevenson, J. Food additives and hyperactive behavior in 3-year old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. Lancet 2007; 370(9598):1524-5.
14. Petrescu, C, Aslau, DA, Doroftei, S, Vlaicu, B, Indrei, LL. Frequency of food additives in mass-consumed food products. Rev Med Chir Soc Med Nat Iasi 2003; 107(4):856-62.
15. Ress, NB. NTP Technical Report on the metabolism, toxicity and predicted carcinogenicity of diazoaminobenzene. Toxic Rep Ser 2002; 73:1-23.
16. Banderali, G, Carmine, V, Rossi, S, Giovannini, M. Food additives: effects on pregnancy and lactation. Acta Biomed Ateneo Parmense 2000; 71(Suppl 1):589-92.
17. Tsuda, S, Murakami, M, Matsusaka, N., Kano, K, Taniguchi, K, Sasaki, YF. DNA damage induced by red food dyes orally administered to pregnant and male mice. Toxicol Sci 2001; 61(1):92-9.
18. Sobotka, TJ, Ekelman, KB, Slikker W Jr, Raffaele, K, Hattan, DG. Food and Drug Administration Proposed Guidelines for Neurotoxicological Testing of Food Chemicals. Neurotoxicology 1996; 17(3-4):825-36.
19. Tanaka, T. Reproductive and neurobehavioral effects of Sunset yellow FCF administered to mice in the diet. Toxicol Ind Health 1996; 12(1):69-79.
20. Tanaka, T. Reproductive and neurobehavioral effects of cochineal administered to mice in the diet. Toxicol Ind Health 1995; 11(1):1-12.
21. Houben, GF, Penninks, AH, Seinen, W, Vos JG, Van Loveren, H. Immunotoxic effects of the color additive caramel color III: immune function studies in rats. Fundam Appl Toxicol 1993; 20(1):30-7.
22. Tanaka, T. Effects of amaranth on F1 generation mice. Toxicol Lett. 1992; 60(3):315-24.
23. Rastogi, PB, Thilly WG, Shirname-More L. Long-term low-dose mutation studies in human cells: metanil yellow and orange II. Mutat Res. 1991; 249(1): 265-73.
24. Newberne, PM, Conner, MW. Food additives and contaminants. An update. Cancer 1986; 58 (Suppl 8):1851-62.
25. HE, K, Zhao, L, Daviglus, ML, Dyer, AR, Van Horn, L, Garside D, Zhu, L, Guo D, Wu Y, Zhou, B, Stamler, J. Association of monosodium glutamate intake with overweight in Chinese adults: the INTERMAP Study. Obesity (Silver Spring) 2008; 16(8):1875-80.
26. Sasaki, Y, Suzuki, W, Shimada, T, Iizuka, S, Nakamura, S, Nagata, M, Fujimoto, M, Tsuneyama, K, Hokao, R, Miyamoto, KI, Aburada, M. Dose dependent development of diabetes mellitus and non-alcoholic steatohepatitis in monosodium glutamate-induced obese mice. Life Sci. 2009 Aug. 12.
27. Huff, J, LaDou, J. Aspartame bioassay findings portend human cancer hazards. Int J Occup Environ Health 2007; 13(4):446-8.
28. Lim, U, Subar, AF, Mouw T, Hartge, P, Morton, LM, Stolzenberg-Solomon, R, Campbell, D, Hollenbeck, AR, Schatzkin, A. Consumption of aspartame-containing beverages and incidence of hematopoietic and brain malignancies. Cancer Epidemiol Biomarkers Prev.2006;15(9):1654-9.
29. Environmental Health Perspectives, February 13, 2006.

MYTH: DON'T EAT FRUIT AFTER A MEAL!

2009-08-12T12:03:00.000-07:00

QUESTION from Patient J.G.: I read on the internet that it's best to not have fruit after a meal, is this true?

ANSWER from Registered Dietitian, Deborah A. Klein, MS, RD:

Thank you for submitting your question. As a Registered Dietitian for 15 years with a Master's of Science in Foods and Nutrition, you are welcome to eat fruit after a meal that contains protein and very little carbohydrate to fit in the carbohydrate from fruit. It's best to eat fruit that is high in fiber, I call it "S and S fruits" (edible skin and edible seeds) fruit for more satisfaction and a slower digestion, fiber slows the absorption of the sugar in the fruit, helping you feel fuller longer. Carbohydrate foods including fruit, starch and dairy (milk and yogurt) are digested more quickly than protein. That's why I recommend eating fruit or any other high fiber carb (yams, whole grains, artichokes, etc.) with a dietary protein (which takes 4 to 5 hours to digest) to help you feel more sustained after eating (about 4 to 5 hours of sustainability). It's best to eat within an hour and half after waking and every 4 to 5 hours max throughout the day. Give yourself an hour and a half to 2 hours to digest before you go to sleep.

Every food needs to be digested to be utilized in the body. It's a good thing to have the fruit slowed down in regards to digestion from the fiber and the protein to help you feel fuller longer, it will not be fermented in your body, it will be utilized. Drink lots of water and take probiotics to help your body increase nutrient absorption.
Bottom line: eating a meal with high carbohydrates (pasta, bread or starchy vegetables) and then having fruit after that, I do not recommend, because that is overloading in calories which is not helpful for keeping a lean body and preventing disease. The whole concept of not eating fruit after a meal does help prevent overload. I do not recommend eating as much fruit as you want, since it does contain carbohydrate calories (1/2 cup fruit = 15 grams or carbs and 60 calories), excess fructose is excess calories (increasing body fat), excess fructose also increases LDL (bad cholesterol) (increasing risk for heart disease), and overworks the pancreas, stimulating excess insulin production, which increases risk for diabetes.

SENSA: Weight Loss Gimmick: Nutrition Expert Review

2009-07-14T15:56:00.000-07:00

For all of you out there who are purchasing SENSA: Please do not waste your money on it or your time. Protect your body by not going down the SENSA route. As a Registered Dietitian, I do not recommend this product. It's a weight loss fiber sprinkles gimmick. It's just some fiber (maltodextrin- not the best fiber source) with artificial flavors, colors and carmine (the shell of a pregnant beetle). SENSA Ingredients: Maltodextrin, Tricalcium Phosphate, Silica, Natural and Artificial Flavors, FD&C Yellow 5, Carmine. Contains Soy and Milk Ingredients.

As your nutrition expert, I feel it is my duty to inform you that taking this product to help you lose weight is not the route to go. It's much better for you to have a couple Tablespoons of ground flaxseeds or raw wheat germ or chia seeds to add some dietary fiber sprinkles into your meals or snacks to help you feel full.

Yes, dietary fiber is key to lose weight, since it helps you feel fuller, gives you more for your chew! Dr. Alan Hirsch, M.D, F.A.C.P., a leading authority on smell and taste, the developer of SENSA has done fantastic research on helping people lose weight. Nothing against him personally. I think his research contributions to the weight loss arena is noteworthy. I just do not like the ingredients in his SENSA product. I want you to get lean by eating clean. As your Livitician, I want to help you lose body fat by putting clean ingredients in your body and develop a lifestyle that helps you attain optimal health and body weight in a way that you can live with for life. SENSA is not the optimal choice to accomplish your wellness goals.

Focus on eating within an hour to an hour and a half after waking and every 4 hours throughout the day (think before you eat, ask yourself if you are physically or emotionally hungry before you go for food). Eat a high fiber carbohydrate source with a low fat protein every eating time for optimal sustainability and satisfaction (e.g., apple with 1/4 cup of soy nuts, 1 cup of berries with 1/2 cup low fat cottage cheese, or a whole wheat slice of toast with 2 Tbsp. of all natural peanut butter). Add 2 Tbsp. of ground flaxseed to your organic cereal in the morning. Have vegetables with your lunch and dinner and fruit twice a day. Exercise (MOVE) 5 to 6 times a week for about 30 to 45 minutes, include weight lifting 2 to 3 times a week with cardio (dancing, walking, any type of moving you will do- schedule it in your calendar- make it a health appointment that you cannot break). Drink water throughout the day, fiber's best friend is water!

Enjoy Liviting! Email me if you have any questions: Deborah@livitician.com. I am here for you to help you achieve your weight goal in a long-term, enjoyable, and healthful way.

Health and happiness to you,

Your Livitician™,

Deborah A. Klein, MS, RD

Health Tips for Long-Term Lifestyle Change

2009-05-24T13:33:00.001-07:00

Behavior Modification

A. Eating Tips:

1. Before you eat, take a couple seconds to do a mind-body check, ask yourself, “Am I hungry or am I stressed, anxious, depressed, etc.?”
2. Eat MINDFULLY! Eat and only eat = let the phone calls, reading, television watching wait until you’re done eating. Eating is the most constructive activity you can do to keep your body nourished.
3. Sit down while eating will promote enjoyment and aid digestion. Standing up while eating encourages MINDLESS eating, calories that we don’t get to relish.
4. Eat Slowly! Put your fork down between mouthfuls and chew your food ~ 20 times.
5. Pre-portion your plate with food, rather than rather than having serving plates or bowls on the table.
6. Assign ONE designated location for eating your meals and snacks.
7. Cut up your 3 to 4 ounce portion of meat or fish in small cubes or strips mixed with whole grains and lots of vegetables so you visually feel more satisfied.
8. Have a full plate when you eat by using a smaller plate (~8 inch) and fill it with lots of non-starchy vegetables.
9. Beautify your eating environment. Use nice pastel colored plates, a champagne or wine glass for your sparkling or flat water with lemon or lime, and in moderation as your indulgence for the day have your real wine or champagne. Use a linen napkin with a ring holder and a bouquet of flowers on the table.
10. Make your plate appealing. Attractively present food on your plate with a little parsley or mint leaf garnish and have lots of color with a multitude of vegetables. An unhealthy plate is all brown, definitely not appealing, e.g., fried chicken, french fries, mashed potatoes. A healthy plate is full of color.
11. If you are still feeling hungry after your meal, enjoy your “free foods” = non-starchy vegetables (e.g., ½ cup raw broccoli, cauliflower, cucumber/carrot/bell pepper sticks, pickles, jalapeno peppers, salsa), water, herbal teas, flavored sparkling waters or have a cup of hot cocoa with 1 Tbsp. unsweetened cocoa powder with hot water, tsp. cinnamon/vanilla extract and a dash of Agave Nectar.
12. Have 1 indulgence a day to prevent deprivation and promote mental satisfaction.
13. Good habit, eat before you leave the house and if you’re on-the-go all day, pack an insulated lunch bag with an igloo ice pack with some balanced snacks, e.g. fruit, part-skim milk cheese, trail mix.
14. After you eat your pre-portioned snack/meal, brush your teeth, which will help affirm the completion of that eating time.

B. Lifestyle Tips:

1. After eating your portioned amount, DISTRACTION, DISTRACTION, DISTRACTION = key to portion control! MOVE away from the table immediately and occupy yourself with another activity, e.g. talk on the phone, read a book, do the dishes, take a bath, let your food digest for about 30 minutes then go for a walk.
2. Keep yourself hydrated, to help you stay satisfied between eating times. Carry a water bottle wherever you go and snack on some vegetables, e.g., ½ cup of sticks of cucumbers, bell pepper, carrots, celery, and jicama.
3. GET UP OFF YOUR SEAT AND MOVE!! For every hour you work, make 5 to 10 minutes of it MOVING time, e.g., use a portable phone and walk, put your legs up and down, dance, do the pendulum abdomen workout.
4. Integral to your success, keep 3-day food diaries weekly and consistently.
5. Increase your physical activity, by parking further away from your destination and take the stairs instead of the elevator.
6. Write a list of non-food related pleasures, e.g., bath, painting, exercise, shopping, etc.
7. If you’re hungry ~every 3 to 4 hours, GOOD JOB, you are eating balanced and the right portion sizes. If you are not hungry after ~4 hours you probably ate too much at the meal prior or you are so occupied with what you’re doing you don’t realize that you are hungry, which sets us up for overeating.
8. Realize food does not have a heart/mind/soul, it is your fuel and physical nourishment. To have mental healing, focus on doing a recreational activity – RE-CREATION (hobbies, talk to an inspiring friend, meditate, write your thoughts down in a journal, and MOVE – emotion is the state of motion.

Enjoy Liviting!
Deborah A. Klein, MS, RD
deborah@livitician.com

Bone Friendly Foods!

2009-03-11T13:38:00.000-07:00

Prevent Bone Fractures with optimal dietary choices including Vitamin D, Calcium, Magnesium, Vitamin K, Vegetarian Protein predominating, Low Sodium and Exercise!

In Illinois researchers randomly assigned 5,000 female Navy recruits at the Great Lakes Naval Training Center to receive either a placebo or Vitamin D (800 IU) plus calcium (2,000 mg) daily during basic training. After 8 weeks, 6.6 percent of the placebo takers had stress fractures compared to 5.3 percent of the calcium-plus-D takers; that is a significant 20 percent difference.

KEY: Make sure you are receiving enough calcium and D daily to help prevent fractures as well as doing weight bearing exercise (e.g., running, walking, dancing, weight lifting) most days, aim for 30 to 45 minutes of exercise 4 to 6 days per week. Have 1,200 mg a day of calcium and 1,000 IU a day of Vitamin D.

Calcium Sources: Almonds, Brazil Nuts, Caviar, Cheese, Kelp, Milk, Cottage Cheese, Ricotta Cheese (lower in sodium than cottage cheese, great on toast with cinnamon), Molasses,Canned Salmon, Canned Sardines, Shrimp, Soybeans, Tofu, Turnip Greens, Yogurt (Greek zero percent or two percent is great, get your protein and calcium without the sugar).

Vitamin D Sources: The best way to get your vitamin D is being out in the sunlight for 15 to 20 minutes a day, the ergosterol underneath our skin converts to vitamin D, stimulated by the ultra-violet rays. Not to worry, you can still wear your sunscreen to protect yourself from getting cancer and get your vitamin D formed. Even the best sunscreen cannot block all UV radiation. The amount that does hit the skin is enough to promote adequate vitamin D formation.

Smokers actually have some healthy habits; I know that sounds like an oxymoron, but they take time to give themselves a break throughout the day to go outside, get some sunshine and take some deep breaths. They just need to seriously learn to do all that without the cigarettes. However, we can learn from the smokers and set a good example for them by doing what they do without the cigarette and get our vitamin D. Let's take our breaks outside for phone calls, eating our snacks/meals, meditating breaks or just taking a few deep breaths and appreciating our surroundings.

Food sources of Vitamin D, include Cod-liver oil, Herring, Mackerel, Salmon (choose Wild whenever possible), Sardines, and Vitamin-D-fortified milk.

A Great Calcium Supplement that also has Vitamin D, Magnesium, and Vitamin K is Phytotherapy Liquid Calcium Softgels, available at Whole Foods.

Magnesium and Vitamin K are also important to maintain bone mineral density!

Magnesium Sources Include: Almonds, Cod, Halibut, Swordfish (is not kosher), Leafy Green Vegetables, Molasses, Nuts, Soybeans, Wheat Germ, Sunflower Seeds.

Vitamin K Sources Include: The main one is the plant form phylloquinone (green vegetables contain the highest level). Have dark-green, leafy vegetables, e.g., kale, parsley, spinach, cabbage, broccoli, brussel sprouts and lettuce. Soybean, canola and olive oils are relatively rich sources too.

Also eat predominately a vegetarian based, low sodium diet, have meat 1 time a day maximum and choose foods that have less than 150 mg of sodium per serving most often. Excess protein and sodium can increase calcium losses in the urine (Alternative Medicine Review 1999;4(2):74-85). "40 grams of animal protein (representing about 800 mg of elemental phosphorus) takes out about 40 mg of calcium," (Annals NY Academy of Sciences 1998;854:336-351). For more information on vegetarian eating and maintaining your bone strength. Contact The Livitician Network at (310) 247-0018.

Enjoy LIVITING,
Deborah A. Klein, MS, RD

HEALTHY HOLIDAY HABITS!!!

2008-12-18T23:16:00.000-08:00

The holiday season is here and for those who overindulge, the guilt trips are sure to follow. But it doesn't have to be that way. With the right strategy, you most certainly can have your cake and eat it, too.
First, remember that much of it is in your head. Rather than think of the holiday season as being five or six weeks long. Instead, focus on specific days, like Thanksgiving, Christmas Day and New Year's Eve. If you already have it in your mind that those are the days when things are going to be off course, it is going to make things a lot easier, splurging on specific days instead of specific weeks.
At the same time, an attitude of deprivation could set you up for food cravings and an unhealthy relationship with food. For example, if you know you like pumpkin pie, why would you ever tell yourself you're not going to have any?
Convincing yourself that you won't make a single "bad" choice during the holidays is self-sabotaging. It's very easy to call a food a bad choice when you don't have any food in front of you. But when you're there, and you see other people eating it and they're savoring it and telling you how good it is, it gets very hard.
Go ahead and have that pumpkin pie, but go back to your regular eating patterns the next day. Having the attitude where you say to yourself, “Well I have already eaten two pieces of pumpkin pie, guess I will just go ahead and eat two more” can be problematic…remember…DAYS not weeks!
Another trap "over-indulgers" fall into is the emotional. Be aware of why you are eating something. Be aware of your mind state, and think as you're eating. Ask yourself, “Am I eating this because I'm enjoying it, or am I eating it because I want to yell at my sister who gets on my nerves?'" If you know you tend to eat or drink due to boredom or stress, try stationing yourself somewhere other than beside the bar or the food table. Get what you want, and then take your plate or glass and go to another part of the room.
Instead of trying to "save up" your calories during the day by avoiding food before an event, have a small satisfying snack, one with some fiber and protein, before going out. Some suggestions include nuts, cereal or oatmeal. f you're not starving when you arrive, you'll have better control when you do hit the food table. Besides, it's never a good idea to drink on an empty stomach.
Alcohol can be a major source of empty calories during the holidays, particularly if drinking also leads you to overeat. The drinks themselves are generally not filling, and can have more calories than one might expect - a six-ounce glass of white wine has 120 calories, a bottle of beer has 150 calories, and cocktails can have anywhere from 125 calories in a Bloody Mary to 475 calories in a Rum Eggnog. Alternate drinks with water or seltzer to cut down on your intake.
If you're hosting a holiday event, try to be realistic about how much food you really need for the number of guests you have. If you do have snacks still around at the end of the party, try sending some home with your guests, particularly if you know the foods are problematic for you. And remember that there will inevitably be some treats left for tomorrow, which means you don't have to eat them all at once.
Most of all, it's important not to get too caught up in the details. If your diet is good on the whole, a few treats - whether during the holidays or the rest of the year - are okay, and may even help you stay on track and keep a healthy relationship with food. Instead of DIET, "LIVIT"-focus on eating within an hour after waking and every 4 hours throughout the day, eat a high fiber carbohydrate (e.g., apple,whole wheat crackers, sprouted grain bread) and a low fat protein (e.g., mozzarella cheese, almonds, edamame (soybeans), all-natural peanut butter, tuna) every eating time to keep yourself satisfied and energized throughout the day.

The main key to stay lean during the holidays with enjoyment: Have the primary holiday focus be: spending time with your friends and family and having fun (including moving-e.g., dancing, going on walks)! When you're at the holiday meals, ask yourself what is the priority food that I want to have, have it with some protein the size of your palm and some vegetables, savor your food by eating slowly and walk away from the table before your tummy hurts! Enjoy LIVITING! Have a great vacation!

Lean, Healthy and Tasty: Thanksgiving Recipes!

2008-11-24T10:49:00.001-08:00

Here are a couple of my Thanksgiving Recipes that are my patients' favorite.

LOW-FAT EGGNOG!

Ingredients:
1 cup organic “Sucanat” (natural sugarcane)
4 egg whites
½ teaspoon salt
1/3-cup water
¼ teaspoon cream of tartar
4 cups organic skim milk
2 teaspoons vanilla extract
½ to 1-cup brandy or rum
Dash of Nutmeg

Directions: Combine sugar, egg whites, water, and cream of tartar in a large non-aluminum metal bowl. Whisk to blend. Set bowl over a pan of simmering water; please make sure, the bowl does not touch the water. Beat with an electric mixer on medium about 10 minutes, until the mixture is very thick and fluffy. Continue to beat 3 more minutes; remove from heat and beat until mixture has cooled slightly. Pour milk and vanilla into another large bowl. Add egg white mixture and brandy or rum; combine gently with a whisk. Serve chilled and dusted with nutmeg.

Total servings: 8
Nutrition Analysis per serving:
216 calories, 31 grams Carbohydrates, 6 grams Protein, <1 gram Fat

PUMPKIN SURPRISE PIE!

Preheat oven to 325 degrees.

Ingredients:
1 can (15 ounces) pureed pumpkin
¾ cup sugar
¼ teaspoon salt
1-teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
1 package (10.5 ounces) organic Silken tofu, * packed in water, rinsed, processed in blender until smooth
1 (9-inch) unbaked pie shell
*Choose tofu made with soybeans rather than soy protein concentrate

Directions: Preheat oven to 425° F. In a blender (**Vitamix), blend the pumpkin and sugar. Add salt, spices, and tofu into the pumpkin mixture and blend again thoroughly. Pour the mixture into a pie shell and bake for 15 minutes. Lower the heat to 350° F and bake for an additional 40 minutes. Chill before serving.

Total servings: 9
Nutrition Analysis per serving:
216 calories, 37 grams Carbohydrates, 3 grams Protein, 7 grams Fat

**To purchase a Vitamix®, the power blender for making smoothies and soups, etc., go to www.livitician.com and select the products tab.

Turkey Roast, Simple with Pizazz!

Ingredients:
1 Tbsp. Earth Balance Margarine in a tub
2 Tbsp. Coniac or Brandy
5 Bay Leaves
1 cup Organic Orange Juice
2 to 3 Organic Oranges (depending how large your turkey is)
2 Tbsp. Organic Dried Cranberries
1 tsp. Paprika
1/2 tsp. Garlic Powder
1/2 tsp. Black Pepper
other seasonings of choice-optional

Gourmify Your Turkey Roast This Year:

Put on your hands some vinyl (latex free) disposable gloves to promote sanitary turkey preparation. Thoroughly wash your organic, Free Range Turkey Roast, under some cold water then hot water then finish with some cold water. Pat dry with some paper towels, then place your turkey in a roasting pan or large pyrex dish, laying it down on it's back, then lift the skin on the top of the turkey, please be careful not to tear the skin, while you are lifting it, put some Earth Balance margarine in a small dish, put your gloved hand in the earth balance spread it underneath the skin and over the skin, until you have some shine present, not clumped, just shine.

Then pour that delectable coniac or brandy using a teaspoon, underneath the skin of the turkey, pour about 2 Tbsp. underneath the skin. Then, wash the bay leaves, and place the bay leaves underneath the skin, in a flower shape. Put 1 bay leaf underneath the skin at a time, angling the bay leaves into a circular flower. Cut one of the bay leaves into a circle for the center of the flower, it looks gorgeous, tres gourmet when you bring out the turkey to the table, everyone will see your beautiful flower underneath the transparent skin.

For the top of the turkey, pour some orange juice on top, then sprinkle the turkey with some paprika, garlic powder, pepper and whatever other seasonings you want.

Inside the turkey cavity, instead of overloading yourself with stuffing, want to save your carbs. for the yummy pumpkin pie or yams/sweet potatoes: use some oranges and cranberries. Peel the skin off the oranges, then cut them into sections, stuff your turkey with the oranges and some dried cranberries.

Bake at 325 degrees for about 3 hours, depending on the size of your turkey, check out the link below for particulars.

Check out this link for Turkey cooking safety tips: temperatures, length of time for stuffed versus unstuffed, thawing tips, etc: http://hgic.clemson.edu/factsheets/HGIC3560.htm
You will have a gorgeous, moist turkey, enjoy!

Happy Thanksgiving from Your Livitician,
Deborah A. Klein, MS, RD
www.livitician.com

Boost Your Brain Function!

2008-11-18T23:37:00.000-08:00

Increase your brain power!! Eat foods that are high in choline. Choline helps protect your cells from oxidative damage. Choline is involved in the production of acetylcholine. Acetylcholine must be present in the body for proper function of the nervous system, including mood, behavior, orientation, personality traits, and judgment.

Also, when your pregnant, it's especially important to provide your baby with not only folic acid but choline, also helps prevent neural-tube defects and helps prevent cleft palates.

High levels of choline in adults not only helps brain functioning, but also may help reduce homocysteine, which will help reduce inflammation and reduce heart disease risk.

Get your choline from foods rather than supplements. Excess choline that can result from over supplementation can cause a "fishy" body odor, definitely don't want that! Dietary Sources of Choline: Found in all animal and plant products. Choose organic and local produce whenever possible.

1.) Eggs(Choose organic, omega-3 eggs; have 2 to 4 yolks per week, aim for 1 yolk per meal, have the rest of your protein from egg whites).
2.) Beef (In moderation, choose lean cuts of beef, ground sirloin, or round-aim for max. 1 time per week).
3.) Salmon (Choose wild-alaskan).
4.) Wheat Germ (Organic, raw)
5.) Broccoli (organic raw or frozen)
6.) Cabbage
7.) Cauliflower
8.) Garbanzo Beans
9.) Green Beans
10.) Lentils
11.) Rice (Choose Brown or Wild Rice)
12.) Soybeans
13.) Split Peas

Men aim for at least 550 milligrams of choline per day and women, have at least 425 milligrams a day, according to the National Academy of Sciences.

A single egg contains about 130 milligrams, 3 ounces of beef contains approximately 70 milligrams, a cup of steamed broccoli contains approximately 60 milligrams. A glass of milk contains about 40 milligrams.

Enjoy LIVITING! Your Livitician,

Deborah A. Klein, MS, RD

KEEP YOUR THYROID HEALTHY

2008-11-05T15:07:00.000-08:00

Eat foods that are high in iodine to promote normal function of the thyroid gland. I have patients who have had a nodule on their thyroid and ate food that were high in iodine and their thyroid nodule decreased in size significantly. I just had a patient today who is so thankful that I told her to eat seaweed (1 heaping teaspoon daily of Wakame dry seaweed available at whole foods,soak it in water for a few minutes until it is soft; eat it straight or put it in soup). Her nodule decreased from 3.5 cm to 1.5 cm in 3 months. Her Doctor said it's amazing and thank G-d it is completely benign. She is going to keep eating foods with Iodine to try to decrease it more. Please consult with an endocrinologist to provide you with complete medical treatment for any thyroid dysfunction.

Dietary sources of Iodine:

Cod
Cod-liver oil
Haddock
Herring
Lobster
Oysters
Salmon, canned (try to get wild alaskan canned salmon-available at Trader Joe's and health food stores)
Salt, table (iodized) and sea salt
Seaweed (dried seaweed-available at whole foods or any healthfood store-soak a heaping teaspoon in water for a few minutes in a cup then eat it as a vegetable plain or add some flavor to it, e.g., with Bragg's Liquid Aminos (great soy sauce replacement that is low in sodium)or add the seaweed to soup http://www.homenaturalsinc.com/Eden-Wakame-Seaweed-Sea-Vegetables-washed/M/B0019JPH4A.htm?utm_campaign=froogle&utm_medium=organic&utm_source=froogleShrimp
Sunflower seeds

Benefits of Iodine:
Iodine helps shrink the thyroid prior to thyroid surgery.
Keeps skin, hair, neails healthy.
Protects thyroid gland after accidental exposure to radiation.
Prevents goiter.

Reference: Complete Guide to Vitamins Minerals And Supplements (H. Winter Griffith, M.D.)

Optimal Health To You,

Your Livitician,
Deborah A. Klein, MS, RD
(Please contact me if you have any questions: deborah@livitician.com)

PUMPKINS, PUMPKINS EVERYWHERE!

2008-10-13T13:39:00.000-07:00

About the only time most people give any thought at all to pumpkins is during the fall. And even then, most pumpkins are only bought for the express purpose of being stabbed with a carving knife and mutilated to resemble some gap-toothed vampire freak. Or, possibly, to be used for pumpkin pie during Thanksgiving or Christmas dinner. Doubtlessly, few people for whom the lowly pumpkin is used for these purposes have ever even given thought to mashing the filling up and using it to stuff ravioli or tortellini.

Like the carrot, the pumpkin is overflowing with beta-carotene; as little as a half-cup can get you 400 times the RDA of Vitamin A. Beta-carotene is an antioxidant and studies indicate a diet high in pumpkin can help stave off some forms of cancer. As if that weren't enough, pumpkins also contain Vitamin C, so if you're tired of downing several glasses of orange juice and you've got a taste for pumpkin you are in luck. Not only will eating more pumpkin boost your RDA figures for Vitamin A and Vitamin C, but pumpkin is also low in calories; boil a pumpkin and you'll take in even fewer calories. And as if THAT weren't enough, pumpkins are also a great source for fiber; so you've got that going for you. Of course, if you're going to be taking that route, avoid the big pumpkins that make great jack o'lanterns and opt for the smaller ones, also known as sugar pumpkins.

ELEVATE YOUR MOOD AND ALLEVIATE STRESS WITH NUTRITION!

2008-09-29T09:07:00.000-07:00

OPTIMAL NUTRITION CAN HELP RELIEVE STRESS!
By: Deborah A. Klein, MS, RD, Your Livitician

Stress can increase nutrient needs and decrease nutrient absorption, jeopardizing your strength and optimal function. What we eat can influence our brain chemistry, improving the way we feel! The anterior hypothalamus, an area of the brain has a special nerve network that generates a sense of wellbeing and encourages us to repeat behavior that has previously caused its stimulation. Sweet foods, for example, have historically been safe, so the anterior hypothalamus makes us seek more sweet foods. Substituting ripe fruit for candy will create a sense of wellbeing without the highs and lows, which induces fatigue.

Certain food combinations raise the brain’s levels of serotonin (“happy hormone”). Tryptophan- an amino acid (a building block of protein) converts to serotonin. Turkey is rich in tryptophan, which can improve your mood. Having some carbohydrate in the same meal, such as whole grain bread or fruit helps the brain to use tryptophan. Milk also supplies plenty of tryptophan and since warm foods release endorphins (other feel-good brain chemicals), warm milk acts as a mood-enhancing drink. Starch (high fiber sources: whole grain bread, green peas, yams, brown rice) triggers a slow release of insulin, which lowers blood levels of most large amino acids and increases blood levels of tryptophan = Long term increase in brain serotonin levels.

Vitamin B6 – aids in the manufacture of serotonin. A deficiency of this vitamin reduces serotonin production and affects mood and food cravings. Dietary sources of B6: Banana, avocado, chicken, wheat germ, collard greens, spinach, tomato, brown rice, green peas, broccoli, nonfat or 1% organic milk, orange, all natural peanut butter, apple, whole wheat bread.

A lack of iron, which is found in red meat, fish, sesame seeds, dried apricots and fortified breakfast cereals, has also been linked to low moods.

A magnesium deficiency raises stress-hormone levels, cortisol and epinephrine, resulting in stress-related depression and irritability. Magnesium rich foods: peanuts, bananas, low-fat milk, wheat germ, Phytotherapy supplement (available at Whole Foods -calcium, magnesium, and Vit. D supplement).

Antioxidants: Vitamin C, E, and Beta-Carotene: help regulate the immune system. Both emotional and physical stress increase your need for antioxidants. Aim for 7 servings of fresh fruits and vegetables per day: Have fruit twice per day and vegetables with lunch and dinner. As an insurance policy: take Juice Plus™ whole food nutrition supplement, available on www.livitician.com -select the products tab, then juice plus.

Overall stress relief: Do deep breathing, breathe in the count of 10, and exhale the count of 20, a couple times a day. Fit moving into your day, ideally 6 days per week, minimum 4 for 30 to 45 minutes, e.g., walk, dance, go up and down stairs, bike, swim, have walking meetings, turn on the music and dance when you get home-fit moving in wherever you can, do calf raises while you are waiting in line. Eat within an hour and a half after waking up and every 4 hours throughout the day. Keep sipping water; bring a water bottle with you wherever you go. Eat predominately a vegetarian diet, including fruits, vegetables, whole grains, fish, low fat dairy and legumes.

Relax and Enjoy Liviting!

PLENTIFUL PLUMS!!

2008-09-11T11:20:00.001-07:00

Go to any local grocery store right now and you will find the fresh produce aisles plentiful with plums. Plum is a fruit that is related to the family of peaches and cherries. It is one of those fruits which are rich in dietary fiber that is effective in improving the digestive system. There are thousands of varieties of plums that are available throughout the world, ranging in colors like red, blue-black, purple, yellow, green or amber. Plums are believed to have originated in Asia and since then have been grown all over the world. The fresh and juicy taste of the plum makes it refreshing to eat on a hot summer day!

Nutrition Benefits of Eating Plums
Plums (the dry form is prune) are high in unique phytonutrients called neochlorogenic and chlorogenic acid. Their function is that of an anti-oxidant and is of much benefit.
Consumption of plums helps in the production and absorption of iron in the body, thus leading to better blood circulation in the body, which further leads to the growth of healthy tissues.
Regular consumption of plums will prevent macular degeneration and any other infection of the eye in the long run. Your eyes will be healthy and strong for long time and you can also retain a sharp eye-sight.
Researchers have found that plums have anti-cancer agents that may help prevent the growth of cancerous cells and tumors in the body.
Eating plums also reduces your chances of contracting a heart disease in the long run. Plums have certain cleansing agents that keep the blood pure and also prevent complications of the heart.
Plums have high content of Vitamin C, which means it helps protect against health conditions like asthma, colon cancer, osteoarthritis and rheumatoid arthritis.

The Nutritional Value of EGGPLANT!!!

2008-09-10T13:16:00.000-07:00

Long prized for its deeply purple, glossy beauty as well as its unique taste and texture, eggplants are now available in markets throughout the year, but they are at their very best from August through October when they are in season.

Eggplants belong to the nightshade family of vegetables, which also includes tomatoes, sweet peppers and potatoes. They grow in a manner much like tomatoes, hanging from the vines of a plant that grows several feet in height. While the different varieties do range slightly in taste and texture, one can generally describe the eggplant as having a pleasantly bitter taste and spongy texture.

In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. Nasunin is a potent antioxidant and free radical scavenger that has been shown to protect cell membranes from damage. In animal studies, nasunin has been found to protect the lipids (fats) in brain cell membranes. Cell membranes are almost entirely composed of lipids and are responsible for protecting the cell from free radicals, letting nutrients in and wastes out, and receiving instructions from messenger molecules that tell the cell which activities it should perform.

One may wonder how to chose an eggplant in the grocery store. Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny, and their color, whether it be purple, white or green, should be vivid. They should be free of discoloration, scars, and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed.

The stem and cap, on either end of the eggplant, should be bright green in color. As you would with other fruits and vegetables, avoid purchasing eggplant that has been waxed. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not.

Although they look hardy, eggplants are actually very perishable and care should be taken in their storage. Eggplants are sensitive to both heat and cold and should ideally be stored at around 50 degrees Farenheit (10 degrees Celsius). Do not cut eggplant before you store it as it perishes quickly once its skin has been punctured or its inner flesh exposed.

So how should one eat an eggplant?
When cutting an eggplant, use a stainless steel knife as carbon steel will react with its phytonutrients and cause it to turn black. Wash the eggplant first and then cut off the ends.

Most eggplants can be eaten either with or without their skin. However, the larger ones and those that are white in color generally have tough skins that may not be palatable. To remove skin, you can peel it before cutting or if you are baking it, you can scoop out the flesh once it is cooked.

To tenderize the flesh's texture and reduce some of its naturally occurring bitter taste, you can sweat the eggplant by salting it. After cutting the eggplant into the desired size and shape, sprinkle it with salt and allow it to rest for about 30 minutes. This process will pull out some of its water content and make it less permeable to absorbing any oil used in cooking.

Rinsing the eggplant after "sweating" will remove most of the salt.

Eggplant can be baked, roasted in the oven, or steamed. If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350 degrees Fahrenheit (about 177 degrees Celsius) for 15 to 25 minutes, depending upon size. You can test for its readiness by gently inserting a knife or fork to see if it passes through easily.

Some delicious eggplant eating tips include;
-For homemade babaganoush, purée roasted eggplant, garlic, tahini, lemon juice and olive oil. Use it as a dip for vegetables or as a sandwich filling.

-Mix cubed baked eggplant with grilled peppers, lentils, onions and garlic and top with balsamic vinaigrette.

-Stuff miniature Japanese eggplants with a mixture of feta cheese, pine nuts and roasted peppers.

-Add eggplant to your next Indian curry stir-fry.

ENJOY!!

LOW LEVELS OF VITAMIN D=HIGH RISK OF HEART ATTACK IN MEN!!

2008-09-09T10:25:00.000-07:00

I mentioned in the previous post different sources of Vitamin D. Today I came across an article about men not getting enough vitamin D, so I thought I would write another blog about a study that was done.

New research published in the June 9 issue of Archives of Internal Medicine links low levels of vitamin D -- the "sunshine vitamin" -- with a higher risk of heart attack in men.

AS mentioned previously, you can get vitamin D by drinking milk and eating foods fortified with the vitamin. But the body also makes vitamin D when exposed to sunlight. Studies have shown spikes in heart disease-related deaths at higher latitudes and during the winter months - areas and times of less daylight -- and decreases in such deaths at lower latitudes and during the summer.

For the current study, Edward Giovannucci, MD, ScD, of Harvard School of Public Health and Brigham and Women's Hospital, Boston, and colleagues reviewed medical records and blood samples of 454 men aged 40 to 75 who had heart attacks and survived or who had died of heart disease. They compared the information with similar data from 900 living men who did not have a history of heart disease, also noting the men's diet and lifestyle factors.

The researchers learned that men who had vitamin D levels of 15 ng/mL or less in their blood samples -- an indication of vitamin D deficiency -- had an increased risk for heart attack compared to those whose vitamin D level was considered sufficient (30 ng/mL). The twofold increased risk remained significant even when adjusting for other factors known to contribute to heart disease, such as high cholesterol, diabetes, high blood pressure, or a family history of heart disease.

Men with intermediate levels of vitamin D also were more likely to have a heart attack than those with adequate vitamin D levels.

"Vitamin D deficiency has been related to an increasing number of conditions and to total [death]. These results further support an important role for vitamin D in [heart attack] risk," the researchers say in a news release. "The present findings add further support that the current dietary requirements of vitamin D need to be increased to have an effect on [vitamin D] levels substantially large enough for potential health benefits."

The typical American diet often does not provide enough vitamin D since few foods naturally contain the vitamin. Eating plenty of vitamin-D-fortified foods, such as milk, cereals, and certain brands of orange juice, and getting lots of sunshine are key to maintaining adequate vitamin D levels.

Some people may need to take vitamin D supplements, especially those over 50. Older adults have a higher risk for vitamin D deficiency because aging itself makes it harder for the body to make vitamin D and convert it to a useable form.

Vitamin D and Healthful Diets

2008-09-08T18:50:00.000-07:00

According to the 2005 Dietary Guidelines for Americans, "nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet."

The Dietary Guidelines for Americans describes a healthy diet as one that:

-Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.

-Milk is fortified with vitamin D, as are many ready-to-eat cereals and a few brands of yogurt and orange juice. Cheese naturally contains small amounts of vitamin D.
Includes lean meats, poultry, fish, beans, eggs, and nuts.

-Fish such as salmon, tuna, and mackerel are very good sources of vitamin D. Small amounts of vitamin D are also found in beef liver and egg yolks.

-Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Vitamin D is added to some margarines.

-Stays within your daily calorie needs.

For more information about building a healthful diet, refer to the Dietary Guidelines for Americans (http://www.health.gov/dietaryguidelines/dga2005/document/default.htm) and the U.S. Department of Agriculture's food guidance system, My Pyramid (http://www.mypyramid.gov).

7 CALMING NUTRIENTS

2008-08-29T13:12:00.000-07:00

If you are snapping at co-workers or feeling anxious about an upcoming social event or just plain cranky, it could be something you ate. Or didn't eat.

Food has a direct effect on your stress levels. According to a March 2008 study, women with high levels of the stress hormone cortisol tend to eat more calorie-dense sweet foods and far less fresh meat, fish and vegetables. A survey launched by the U.K's Food and Mood Project in 2001 showed that people who consume more sugar, caffeine, alcohol and candy felt more stress, while those who ate more vegetables, fruit and oil rich fish, felt the least stressed.

Here is a list that was complied of 7 calming nutrients and the foods they can be found in;

ANTIOXIDANTS-Blueberries, broccoli, cantelope, carrots, citrus, collards, eggs, fish, shellfish, garlic, green peppers, kale, nuts, red cabbage, squash, sweet potatoes and tomatoes

B6-Avocado, chickpeas, peanut butter, prok, salmon, spinach, sunflower seeds, tomato and walnuts

B12-Beef,eggs, lamb and poultry

MAGNESIUM-Almonds, bananas, broccoli, buckwheat, cashews, dates, dried figs, green beans, kidney beans, mangoes, oats, shrimp, soy and spinach

FIBER-Apples, avocado, barley, broccoli, brussels sprouts, dates, green peas, lentils, navy beans, oat bran, pears, prunes, raspberries, spainch, split peas, whole grains

IODINE-Cows milk, eggs, mozzarella cheese, strawberries and yogurt

PROTEIN-Almonds, beef, cashews, cheese, chicken, cows milk, eggs, fish, kidney beans, tofu, turkey and yogurt

PICK YOUR FLOUR!

2008-08-29T12:52:00.000-07:00

More laternative flours catering to gluten free diets and expanding palates are appearing on market shelves. Although it can be tough to make pizza dough without the wheat (gluten proteins give the crust its characteristic chewy texture), alternative flours can be substituted for part oif the wheat flour (one part alternative flour to three parts whole wheat) to give your crust, or your breads, muffins, etc...an enticing new flavor, as well as extra nutrients;

ALMOND FLOUR-made from finely ground blanched almonds, almond flour is high in vitamin E and magnesium and delicate in flavor and texture. This is ideal for dessert pizzas, or perhaps banana bread.

COCONUT FLOUR-in protein and fiber, coconut flour may be harder to find, but its distinctive rich flavor makes it worth the hunt.

CHICKPEA FLOUR-Chickpeas(or garbanzo beans, as they are often called) are rich in protein and iron, and are fragrantly earthy when ground up and baked into a chewy whole grained pizza dough.

HAZELNUT FLOUR-replacing a quarter of your whole wheat flour with hazelnut flour gives your dough a sweet nuttiness as well as fiber and iron.

CORN FLOUR-Mixing one part corn flour with three parts whole wheat flour adds a signature sweetness. Stone ground corn flour, with its high fiber content, is best.

RICE FLOUR-Both brown and white rice flours are available and either may be used in pizza dough, but borwn flour is made from the whole kernel, bran included, so it is high in fiber, protein, vitamins and minerals.

HAPPY BAKING!!!

Don't Swear Off Soy Yet, Guys!

2008-08-06T11:34:00.000-07:00

In the wake of the recent study linking soy to reduced sperm concentration in men, newspaper and Internet headlines proclaimed the health food a cause of male infertility. While it is true that the study was the largest so far to examine soy's effects on sperm, the finding don't mean male fans of tofu burgers and soy milk need to abandon the foods just yet. The reasearch on soy and sperm is still in its preliminary stages-and so far is highly conflicting.

The 99 men involved in the study had visited the Massachusetts General Hospital Fertility Center between 2000 and 2006, where they answered questions about the types and amounts of soy foods they had eaten in the last three months. Sme of the items on th list were tempeh, tofu, soy cheese, miso soup, edamame and protein shakes.

In the final analysis, men who reported eating the most soy products had an average or 35-41 million fewer sperm per milliliter of ejaculate than those who reported eating no soy. (Men who eschewed soy had an average of 82 million sperm per milliliter; according to the World Health Organization, anything above 20 million sperm per milliliter is normal.) The effect was particularly marked in overweight or obese men, who made up to 72% of the men in the study.

The researchers, who published their findings online in th journal Human Reproduction, had fairly good reason to think soy foods might harm sperm. Soy and soy foods are rich in isoflavones, plant chemicals that mimic the activity of the female sex hormone estrogen. When lab rats are exposed to plant estrogens (known as phytoestrogens) in utero or in early life, they have smaller testicles and lower testosterone levels than their phytoestrogen-free peers.

However, phytoestrogen does not always have such detrimental effects. In rabbits, consuming plant estrogens has been shown to improve sperm quality and improve sex drive. Also, a 2001 study of 14 men concluded that phytoestrogen intake had no effect on men's reproductive organs or semen. Similarly, a 2006 study of 58 men found that phytoestrogen consumption increased sperm count and improved sperm motility.

Andrew La Barbera, the scientific director of the American Society for Reproductive Medicine, claims that phytoestrogens have very weak estrogenic activity in humans. He claims one would need to consume enormous quantities to affect anything. La Barbara also adds that current studies do not prove a causal relationship between soy and sperm, they just suggest a correlation. Also, although the study accounted for men's smoking, caffeine and alcohol consumption and differences in age, it did not rule out other dietary or behavioral factors that may have accounted for the variations in sperm.

Soy has come under fire before. Studies of varying quality have linked tofu to dementia, soy infant formula to immune system damage and soy products to an increased risk of bladder cancer. Soy has also been praised as a way to prevent prostate and breast cancers, osteoporosis, hot flashes and heart disease.

It is likely the pendulum on soy research will continue to swing back and forth as researchers undertake studies of different sizes, designs and lines of inquiry. A case in point: Since 1999, the Food and Drug Administration has allowed soy foods containing at least 6.25 grams of soy protein per serving to bear labels claiming they can help prevent heart disease, based on soy's demonstrated ability to lower levels of LDL or "bad" cholesterol. But in 2006, an American Heart Association Committee revisited the evidence and concluded that soy protein has only minimal cholesterol lowering abilities.

Still, the committee said, soy foods could be a plus to those hoping to reduce their risk of heart disease. Tofu, tempeh and soymilk may not be "superfoods," but they are still pretty healthful, naturally low in saturated fat and high in fiber, vitamins, minerals and protein.

Top Fiber-Rich Foods

2008-07-23T12:32:00.001-07:00

In recognition of fiber's many benefits, the magazine Today's Dietician looks at some of the best ways to boost fiber intake-from whole to fortified foods, using data from the USDA National Nutrient Data-base for Standard Reference.

1. Hop on the Bran Wagon! Bran from many grains is very rich in dietary fiber. Oat bran is high in soluble fiber, which has been shown to lower blood cholesterol levels. Wheat, corn and rice bran are high in insoluble fiber, which helps prevent constipation. Bran can be sprinkled into your favorite foods-from hot cereal to pancakes, cookies and muffins. Many high fiber cereals such as All-Bran and Fiber One are also packed with bran.

2. Going to Bean Town- Beans are one of the most naturally rich sources of fiber, as well as protein, lysine, vitamins and minerals. Some people experience intestinal gas and discomfort associated with bean intake, so they may be better off slowly introducing beans into their diet. Encourage a variety of beans. Some of these high fiber options include lima beans, adzuki beans, black beans, garbanzo benas, kidney beans and lentils.

3. Go Berry Picking- Since berries are packed with tiny seeds, their fiber content is typically higher than that of many fruits. You can enjoy berries year round by making the most of local berries in the summer, and eating frozen, preservedand dried berries during the other seasons. Berries make great toppings for cereals, yogurt, salads and desserts. Elderberries boast the highest fiber content at 10 grams per cup, followed closely by blackberries, loganberries, raspberries and boysenberries.

4. Wholesome Whole Grains- A grain in nature is essentially the entire seed of the plant made up of the bran, germ and the endosperm. Refining the grain removes the germ and the bran, thus fiber and other key nutrients are lost. Te Whole Grains council recognizes a variety of grains and defines whole grains or foods made from them as containing "all the essential parts and naturally occuring nutrients of the entire grain seed." Some different whole grains to incorporate into your diet include amaranth (6 g of fiber per 1/4 cup), barley, rye flour and buckwheat. Oats and Popcorn are some of the more familiar sounding grains that are included in this list.

5. Sweet Peas! Peas are naturally chock full of fiber, Split peas pack an amazing 16 grams of fiber per cup when cooked. Frozen peads are not far behind with 14 grams per 1 cup serving. Some other are black eyed peas and pigeon peas.

6. Green, the Color of Fiber- There are more than 1,000 species of plants with edible leaves, many with similar nutritional attributes, including high-fiber content. Cooked turnip greens, mustard greens and collard greens contain 5 grams of fiber per cup.

7. Squirrel Away Nuts and Seeds- One ounce of nuts and seeds can provide a hearty contribution to the day's fiber recommendation, alng with the bonus of healthy fats, protein and phytochemicals, Some great picks to go nuts over-almonds, pistachios, cashews and peanuts.

8. Play Squash! These nutritious gems are part of the gourd family and contribute a variety of flavors, textures and colors, as well as fiber, vitamins, minerals and carotenoids, to the dinner plate. Brush squash with olive oil and grill it in the summertime for a healthy, flavorful accompaniment to grilled meats.

9. Brassica or Bust! Brassy beauties, including broccoli, cauliflower, kale, cabbage and brussel sprouts, are also full of fiber. Brassica vegetables have also been studied for their cancer protective effects associated with their high levels or glucosinolates.

10. Hot Potatoes- The top vegetable crop in the world is plump with fiber. There are numerous potatoes that can provide a rainbow of colors, nutrients and flavors-and remind you to eat the skins to reap the greatest fiber rewards. ome favorites are the russet, the red potato or the sweet potato, packing 4 grams of fiber in one medium potato.

Some other top fiber rich foods include every day fruits such as pears, apples, bananas and dried fruits such as prunes and figs. Exotic foods such as avocado, edamame and jicama also pack a whopping 6 grams of fiber per cup serving. There are also many foods fortified with fiber-Silk Soy Milk is fortified with 5 grams of fiber per cup and high fiber bars such as Gnu High Fiber bar has 12 grams of fiber per bar! So you can see there is no excuse to not get your fiber going!

MUSHROOMS!!

2008-07-22T11:28:00.000-07:00

Often overshadowed by the brighter colored veggies that boldly showcase their phytonutrients, the mushroom seems to pale in comparison. However, the mushroom's reputation as a nutritional lightweight is beginning to change.
The U.S. Department of Agriculture recently released nutrient data for the seven most commonly eaten mushrooms-cremini, enoki, maitake, oyster, portabella, shiitake and white button. The data reveals that mushrooms contain surprising levels of nutrients including fiber, B vitamins and the minerals selenium, potassium and copper. Providing about 4 percent of the daily value per serving, mushrooms also are one of the only plant sources of vitamin D. A single serving of white button mushrooms could contain almost nine times the daily value of vitamin D after exposure to only five minutes of UV light. This would make it a richer source than two tablespoons of cod liver oil, one of the best current sources of the vitamin.
Scientists are unearthing more potential health benefits linked to mushrooms. There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body.
Mushrooms can also aid in weight loss. They are about 90 percent water, making them low in calories (about 20 kcal per serving)and virtually fat free. One study found that participants saved 350-400 kcal a day using mushrooms in place of meat in lasagna, chili and other entrees.
So how can you incorporate more mushrooms into your kitchen? Add crunchy raw enokis to salads or soup. Stir-fry almost any fresh mushroom or saute with garlic and toss with pasta. op steaks, chicken and omelets with sauteed mushrooms. Creminis, which resemble brown button mushrooms, may be eaten oven roasted with a drizzle of olive oil and eaten hot or allowed to cool and toss into a salad. Portabellas are perfect for brushing with sesame oil and soy sauce and grilling. Dried mushrooms, such as porcini and shiitake, add flavor to stocks, sauces and risotto. Just cover the mushrooms with hot(not boiling) water and soak them for 15 minutes before using...then eat up!!

Grapes...Good things DO come in small packages!!

2008-07-15T14:27:00.000-07:00

If you are craving something sweet, a handful of grapes just may do the trick, and a little bit more. California grapes of all colors-green, red and blue-black-are packed with phytonutrients that are beneficial for good health. Phytonutrients are compounds found in plants that enhance health and protect against chronic disease. Grapes contain a unique combination of antioxidant phytonutrients, including resveratrol, which is found in the skin of all grapes and a variety of flavonoids. Grapes are also a good source of vitamin C and they contain potassium, which has been shown to help reduce the risk of high blood pressure and stroke.
Grapes are a portable,convenient snack and rank with apples and bananas as the top three most frequently purchased fruits. A 3/4 cup serving of grapes contains only 86 calories, so eat up!!
Some quick tips on increasing your consumption of grapes include adding grapes and Mandarin oranges to salad greens or spinach leaves for sweet flavor, packing grapes in plastic containers for a healthy on-the-go snack or make a breakfast smoothie by blending grapes, bananas, orange juice, soymilk and ice cubes...Delicious!
Check out www.tablegrape.com for more information on this fabulous little fruit!

Livit instead of Diet!

2008-07-14T15:15:00.000-07:00

UCLA researchers report in the journal of the American Psychological Association: "You can initially lose 5 to 10 percent of your weight on any number of diets, but then the weight comes back," said Traci Mann, UCLA associate professor of Psychology and lead author of the study. "We found that the majority of people regained all the weight, plus more. Sustained weight loss was found only in a small minority of participants, while complete weight regain was found in the majority. Diets do not lead to sustained weight loss or health benefits for the majority of people." Mann and her co-authors conducted the most comprehensive analysis of diet studies, analyzing 31 long-term studies of people who were on diets for two to five years. They concluded that "most of them would have been better off not going on the diet at all." Their weight would be pretty much the same, and their bodies would not suffer the wear and tear from losing weight and gaining it all back." At least one-third to two-thirds of people on diets regain more weight than they lost within four or five years, and the true number may well be significantly higher (since many participants self-reported their initial weight). "Several studies indicate that dieting is actually a consistent predictor of future weight gain," said Janet Tomiyama, a UCLA co-author of the study. One study found that both men and women who participated in formal weight-loss programs gained significantly more weight over a two-year period than those who had not participated in a weight-loss program. People in control groups who did not diet were not that much worse off and in many cases were better off than those who did not diet.
So if diets do not work what does? A "Livit" coined by Deborah A. Klein, MS, RD, the one and only Livitician(tm)describes as a way of doing lifestyle changes that are livable, practical and satisfying. Deborah Klein, says the definition of a successful weight loss program is one that a person can follow for life, the way that a person loses the weight needs to be the way that a person can live with for life. Diets are depriving, which is the main psychological reason that diets don't work. A "livit" is eating what you enjoy with a balance. Eat every 4 hours to keep your metabolism up and aim for exercising 4 to 6 times per week. Think of moving rather than exercise. Enjoy being able to MOVE!

Five Fabulous Anti-Aging Foods!

2008-07-09T11:33:00.000-07:00

Do you have a friend looks 21, but is well over 35? Or a 70 year old grandmother with the spunk of a 15 year old? You could chalk it up to good genes or even plastic surgery. But, SURPRISE!! Slowing down the aging process is something YOU have control over. It all boils down to...SURPRISE again...your diet.The foods you eat make a huge difference in how your body responds to all aspects of aging, including your strength and stamina. Not to mention consuming the right foods can also fend off ills such as cancer and heart disease. Here are five foods you should have in your refrigerator that are guaranteed to help you turn back the clock.1. Spinach- Not only does spinach provide your body with calcium,but one cup of this fresh leafy green provides more than one and a half times your daily vitamin K requirement. Adequate intake of vitamin K can keep your bones strong and prevent fractures. Eating more spinach will also keep your eyes sparkling and clear because spinach is also a number one source of lutein and zeaxanthin, nutrients that make up part of the retina. 2. Curry Powder- Curry helps maintain your mental muscle because it is packed with tumeric, a spice that is rich in curcumin. Researchers believe that curcumin wards off Alzheimers by preventing the growth of amyloid plaques, sticky proteins that are toxic to brain cells. Curcumin also shields us from free radicals (formed when we metabolize oxygen).3. Tomatoes- Filling up on tomatoes may help protect your skin due to their main component, lycopene, which protects skin from oxidation that results from sun damage and leads to wrinkles. Eating tomatoes with olive oil can also aid in lycopene absorption.4. Almonds- Almonds are packed with hard to get vitamin E. One small handful delivers half of your daily dose! This nutrient keeps you graceful and agile. Some good ideas to incorporate almonds into your diet include spreading almond butter on a whole wheat English muffin along with a sliced banana and honey, sprinkling slivered almonds into low fat yogurt, or making your own trail mix with equal parts chopped almond and dried, chopped fruit.5. Chocolate- The flavonols in dark chocolate lower blood pressure, encouraging blood vessels to relax, keeping them youthful, supple and pliable. This is heart healthy news considering blood pressure typically rises as you get older. However, you don't need much chocolate to benefit from blood pressure lowering effects. Researchers recently found that just a quarter of an ounce of dark chocolate per day trimmed two to three points off hypertensive patients' blood pressure. Look for dark chocolate with at least 70% cocoa content.

Kelp Can Help!!

2008-07-08T11:10:00.000-07:00

Have you ever consumed alginate, carrageenan or beta carotene? If you have ever eaten store- bought ice cream or salad dressing, you have! These ingredients are derivatives of kelp, which has ben used for thousands of years in locations such as Japan, Greece and China as a food source, medicine and fertilizer. Since the 1980s, Americans are using kelp as a supplement to promote lower cholesterol, burn fat, manage thyroid problems and prevent cancer.

Kelp is a type of seaweed that is part of the algae family. It is one of the most common and largest types of seaweed. There are many species of kelp, including kombu, bladderfucus, wakame, cutweed and bladderwrack. Kelp is rich in various minerals such as magnesium, calcium, phosphorus, potassium and iodine. It also contains vitamins B12, C and E, protein, and healthy, indigestible carbohydrates/ lignans.

So what can Kelp do for you? There are various reported benefits to kelp supplementation. There are antibacterial and antifungal benefits. Researchers believe that the halogens, iodine and bromine found in kelp are effective antiseptics and disinfectants. It is also alleged that kelp has anticoagulant effects due to the fucans or fucoidans, which are sulfated polysaccharides found in brown seaweed. The fucoidans in kelp are also thought to provide antioxidant activity, although no human clinical studies have been completed to validate whether kelp provides sufficient antioxidant activity.

Kelp may play a role in cancer prevention. This claim stems from epidemiological studies showing a relationship between sea vegetable consumption and a decreased incidence of breast cancer in Japanese women. Some researchers are now investigating kelp and other sea vegetable consumption.

Supplement makers claim that bladderwrack can lower blood insulin levels and therefore may be an alternative or complementary treatment for diabetes. Kelp has also been used to treat goiter for hundreds of years. However, kelp contains a significant amount (500-8,000 micrograms per gram!) of iodine, and too much iodine can cause thyroid and skin problems and research does not indicate that kelp supplements are any more effective at preventing goiter than iodized salt.

Kelp has also been said to help with weight loss, cholesterol reduction and cardiovascular disease prevention. This is due to fucoxanthin, a pigment found in brown seaweed that appears to stimulate a protein that causes oxidation and conversion of energy to heat. This protein happens to be found in white adipose tissue in the abdominal area. Fucoxanthin also has been found to stimulate animals liver to produce docosahexaenoic acid which in turn reduced low-density lipoprotein cholesterol ("bad cholesterol") levels. Researchers hope to find similar reactions in human clinical trials.

While kelp supplements are a good source of iodine, the variability of iodine content makes regular kelp supplementation potentially harmful. Potential adverse effects are related to iodine content and heavy metals, Overdosing on iodine may trigger, as mentioned above, abnormal thyroid problems and acnelike skin lesions.

At this time, including edible kelp and other sea vegetables as part of a healthy dietary regimen is fine, but solely using kelp supplements for thyroid management, as a cancer preventative or to lose weight is not recommended.

Sensible Snacking for Your Busy Lifestyle!

2008-07-01T14:34:00.000-07:00

So, you wake up and have a healthy breakfast at 8am. You get to work and things at the office start to get busy, before you know it, the clock is ticking down to 1pm and you havent even had lunch....the vending machine is calling for you to sabotage your healthy habits with sugary candy and salt laden chips...what should you do? Here are some sensible snacking tips knowledgeable RDs have found to help you through your day...
1. Plan ahead! Preparation is key to healthy work snacking and making proper food choices. Store your staple foods in the refrigerator and use a toaster oven to heat your leftovers (please forego the microwave) and bring foods from home to snack on, for lunch and even dinner, depending on how long you think you may be at the office. What you don't end up eating can be saved for the next day's snack! Some good options are fruits such as apples, pears, or bagging fresh pineapple or melon chunks, whole wheat crackers, sprouted grain tortillas for some carbs and some low fat cheese, cottage cheese, nuts, edamame (soybeans) for your protein source).

2. Brake for breakfast! If you have not eaten breakfast in the morning before racing off to work, start keeping some healthy items at the office in case you find yourself stopping off for a doughnut. Oatmeal and walnuts, peanut butter and whole wheat toast, or low fat yogurt and fruit are easy to store and prepare!

3. Packing Tips! For packing your snacks-sandwich baggies, plastic wrap and foil work the best. Reusable glass containers save money and waste and can be used safely to reheat foods. A good tip is to prepare snacks at home while you are preapring dinner. You are already in the kitchen anyway, so why not get things together beforehand? Also if you buy dried fruits, nuts, or trail mix in general, it is a good idea to portion these items out when you bring them home, especially if you buy them in bulk. This will also help prevent overeating when snacking.

4. Portion Sizes! Moderation is the key to healthy living. With chips and crackers, preportion the amount rather than sitting down with the entire bag. Portion out foods into small bags or containers. Another option is to buy preportioned products, such as the 100 calorie packs, and then go on to portioning your own food choices once you have become in tune with your appropriate portion sizes.

5. Out of the Ordinary Options-Unusual options such as sundried tomatoes or pomegranate seeds can be a real treat. Or even eggplant or squash dipped in some hummus. An artichoke is a balanced snack dipped with a little Italian Dressing or organic mayonnaise. This can be a trick to healthier eating, because it varies up your selections, eating some atypical tasty foods.

6. Junk Food Fixins- If you absolutely must have chips, look for the ones that are baked, not fried. Try to find whole grain chips with at least 3 grams of fiber per serving and less than 30% of calories from fat. Try to avoid flavored foods. This just adds a lot of unnecesary artificial ingredients. Also, chips made with heart healthier oils such as sunflower and corn oil are higher in the good monounsaturated and polyunsaturated fats.

7. Brewin Beverages-Coffee is not necesarily bad news if you are looking for a lighter snack, but make sure you pay attention to when you drink it as well as what you put in it. Drinking coffee anytime after 11am or 12pm may cause sleep disruptions later in the evening. For those who want to steer clear of the coffee bar, there are other drink options such as herbal tea or flavored water. You can even make your own by putting raspberries or cucumber in refrigerated water for flavored "spa water."

Overall, the Livitician says, "make every eating time count, make the most of your snack time with an optimal balance of high fiber carbohydrates and low fat protein, e.g, fruit and a handful of nuts, or Stony field farms low fat yogurt (has fiber in it)". Snacks help prevent over eating at meals and to keep the metabolism working out along with us during the day. If snacks are good, wholesome foods, then no worries about spoiling your appetite. In fact, appropriate and strategic snacking
can help bridge the hunger gap between meals and help keep you better focused and more productive, and help achieve your health and weight goals!!

Vertigo, are you feeling dizzy?

2008-04-23T17:54:00.000-07:00

Vertigo- is a sensation of dizziness, faintness, or lightheadedness that results from an impaired sense of balance and equilibrium; it is usually due to an inner ear problem.

Dietary and Overall Recommendations:

Limit your total sodium intake to less than 2,000 milligrams (2 grams) per day. Aim for eating foods that are less than 150 mg sodium per serving. Excess sodium can disrupt the inner ear's functioning power.
Try to stay clear from alcohol, caffeine, nicotine, and all fried foods.

To subdue dizziness, sit in a chair with your feet flat on the floor and stare at a fixed object for a few minutes.

If you begin to experience dizziness soon after taking new medication, assume that the problem is drug related, speak to your Physician or Pharmacist.
If vertigo is a problem that keeps coming, consult your health care provider. It may be a sign of an underlying concern that requires treatment.
Air contains less oxygen at altitudes high above sea level. Lower oxygen levels can cause mild, temporary dizziness or lightheadedness - so increasing your water intake is key overall to help increase your oxygenation no matter what altitude you are at.

Also, to increase your oxygenation vascularly which will help prevent dizziness, drink alkalanized water, which increases your oxygen count and increases your overall immunity. To purchase: Contact Dr. Daniel Rude, (310) 867-3923 or 1-866-261-9500 mention Deborah A. Klein, MS, RD referred you, for a water filter to increase your oxygenation and alkalinity.

Health and happiness to you.

Your Livitician,

Deborah A. Klein, MS, RD

Having trouble getting your veggies in?

2008-04-22T11:45:00.000-07:00

Here's a quick way to get your veggies in. Put them in your smoothie, make it the night before, keep the blender in the refrigerator and just press whip before you leave the house, and you have a quick on-the-go shake full of antioxidants. In a Vitamixer (the best powerful blender available on the products tab of http://www.livitician.com/, select the vitamix link) place all these ingredients in and blend: Ingredients: 1/2 cup of frozen chopped spinach (pesticide free or organic-just throw it in frozen, no pre-cooking needed), 3/4 cup frozen organic strawberries, 1 cup organic frozen wild blueberries, 1/2 cup organic vanilla yogurt, 3 1/2 cups unsweetened soy milk, 1 Tbsp. Bob's Red Mill All Natural Powdered Egg whites, 1 banana. Enjoy 1 cup to 12 ounces as a snack full of calcium, vitamin C, potassium, iron, high fiber carbohydrates to fuel/energize you, and high biological value protein to sustain you optimally for 3 to 4 hours.

Also, disguise your veggies in some brownies (blend some spinach or zucchini in your chocolate brownie mix, it sounds bizarre but it does work, anything tastes good with chocolate)! Have one indulgence a day is part of the Livit plan, if you desire it, the best way to fit desserts in is as part of a meal, or eaten within 2 hours after a meal, by decreasing some of your carbs. For example, replace 1 cup of pasta with 1/2 cup of dessert or a 4 inch brownie. Enjoy LIVITING!!!

Deborah A. Klein, MS, RD
deborah@livitician.com

Artificial Sweeteners: Not as sweet as you think!

2008-04-07T11:27:00.000-07:00

A common question that my patients ask me relates to what artificial sweetener is ok to use, "Is sucralose ok..., is splenda ok..., aspartame, sorbitol..?" Here's the quick bottom line on my recommendations relating to what the best sweetener is: Choose the sweetener that is in it's natural state. Agave Nectar is my top choice recommendation. It's the sap from the Agave cactus plant, you know what they make tequilla from. Agave sweetener is naturally extracted from the pineapple-shaped core of the Agave, a cactus-like plant native to Mexico. With a 90% fruit sugar content, it absorbs slowly into the body, decreasing the highs and lows associated with sucrose (table sugar) intake. Agave nectar, "Sweet Cactus Farms" is my favorite brand, available at Whole Foods, or http://www.sweetcactusfarms.com/. Agave nectar is at least 35% sweeter than sugar, so you can use less and save on calories. When baking with Agave Nectar: Reduce oven temperature by 25 degrees, replace 1 cup sugar with 3/4 cup Agave. Reduce recipe liquids by 1/3.

Great news for people with diabetes, Agave nectar is a suitable sweetener for you. Since, agave is more slowly absorbed, it will not stimulate overproduction of insulin, thus it won't overwork the pancreas. A little squirt of agave is all you need, and 1 tsp. of agave is only 4 grams of carbs, thus a diabetic exchange free food. It's great in tea, or your 1 cup of coffee, or on whole grain waffles.
The next best sweeteners to agave is raw sugar, "Sucanat", natural sugar cane, very vitamin and mineral rich, thus more slowly absorbed, and organic maple syrup, and raw honey, specifically manuka honey is good.

Bottom line: stay alla naturalle when it comes to all your food choices as much as you can. I do not recommend artificial sweeteners, they have been linked with the obesity epidemic because they are so sweet, they make people hungrier and they are not food, they are synthetic, splenda by the way, what a lot of people think is natural is derived from sugar and chlorinated-thus can be carcinogenic.

Enjoy your food naturally, the real stuff tastes better.

Health and happiness to you,
Your livitician,

Deborah A. Klein, MS, RD

Higher belly fat increases risk for dementia!

2008-04-03T20:00:00.000-07:00

Belly fat is toxic fat! When the fat is in your stomach it is in your organs, it's visceral fat, when it's in the hip area it's not a big deal in terms of your health, because it's subcutaneous (just under the skin). Research has shown that having more fat in your abdominal area, increases your risk for diabetes and cardiovascular disease, and this week a study published in the journal Neurology showed that it is also associated with declining brain function as well.

Using medical records, researchers examined the belly size of 6,583 middle-age people between 1964 and 1973 and then looked to see whether they were diagnosed with dementia an average of 36 years later. THE RESULTS: Just being overweight or obese nearly doubled one's risk of dementia in old age. Having high levels of central-body (tummy) fat increases the risk more, boosting an obese person's risk 3.6 times higher than a normal-weight individual with low belly fat. And, even people who were at a normal weight with high levels of belly fat showed an elevated risk of dementia. WHAT'S THE CAUSE for this association? Fat is known to produce a variety of potentially harmful substances that cause inflammation, disrupting blood flow to the heart and possibly the brain, which could be the link to dementia, but we don't know for sure.

Bottom Line: Focus on decreasing that belly fat, by moving more (aim for 6 times a week of 45 minutes of cardio (can break it up 15 minutes up and down some stairs, 15 minutes walking and 15 minutes dancing) and eating when you are hungry, smaller meals every 4 hours including high fiber carbohydrates (e.g., fruit, whole grains, starchy vegetables-yams, peas, butternut squash) and low fat protein (e.g., low fat organic dairy, fish, chicken/turkey breast, egg whites with 1 yolk, beans with some guacamole for good fat) at each eating time. Bring that glass (rather than plastic leaching) water bottle around with you wherever you go, keep sipping all day, a lot of times we think we are hungry, we may really be dehydrated. Enjoy LIVITING!

Your Livitician,

Deborah A. Klein, MS, RD

Black Tea May Help Fight Type 2 Diabetes

2008-03-11T11:30:00.000-07:00

Diabetes is the fastest growing epidemic in the world. According to World Health Organization, more than 350 million people worldwide will have the disease by 2030. Type II diabetes is a disease where the body's cells have become resistant to insulin, an essential regulator of blood sugar.
Dr. Graham Rena and his team at the Neuroscience Institute of the University of Dundee have found that the compounds theaflavins and thearubigins present in black tea may help combat Type II Diabetes. Rena and colleagues are researching these compounds that have the potential to replace insulin in type 2 diabetics. His team has found that the black tea compounds behave like insulin. "There is definitely something worth exploring in these natural substances in black tea, and they may have health giving benefits, not just to people with diabetes" says Rena.
The research is in the beginning stages but Dr. Rena is hoping to get more funding in order to continue his study.

(Medical News Today, March 4, 2008)

Vegetarian Values

2008-02-26T09:34:00.000-08:00

Going vegetarian is not as hard as it may seem. Here are some of my FAVORITE vegetarian recipes to assist you on your journey toward a healthier lifestyle.

ENERGIZER SHAKE!

Ingredients:

6 ounces of tofu (organic soft or “silken” packed in water, rinse and drain) or ¼ cup nonfat dry milk powder or whey protein powder
6 ounces organic plain low fat yogurt
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (e.g. frozen peaches, mixed berries, or cherries)
4 cups of organic vanilla soy milk (try “Silk”)
Optional –for added fiber and omega-3 essential fatty acids, stir in a Tablespoon of ground flaxseed (try Organic Bob’s Red Mill whole ground flaxseed meal) to the cup you drink, so it doesn’t get rancid, you need to drink it right away.
Directions: In a blender, put all ingredients together. If you like a thinner shake, add water and use less milk. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of whole wheat/grain toast or a small bowl of >5 grams dietary fiber cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store it in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on-the-go” energizer.

Serving size: 1.5 cups
Total servings: ~4
Nutrition Analysis per serving:
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat

MAC AND CHEESE IN A BREEZE!

Ingredients:
Olive oil spray
1 package of macaroni (whole wheat), cooked
2 Tablespoons “Earth Balance” margarine (no hydrogenated oils)
1 ½ Tablespoons organic all-purpose flour
2 cups plain, unsweetened soy milk or nonfat milk
Salt - pinch
Freshly ground pepper - pinch
Cayenne pepper – pinch (optional)
½ cup grated mozzarella cheese (made with part-skim milk)
½ cup grated sharp cheddar cheese (made with part-skim milk)

Directions: Preheat the oven to 375ºF. Melt the margarine in a saucepan. Stir in the flour and cook over medium heat, stirring constantly, until the paste cooks and bubbles a bit (it will be a medium thickness), don’t let it brown-about 2 minutes. Add the soymilk, continuing to stir as the sauce thickens. Bring to a boil. (Trick: If the sauce doesn’t thicken, then in a cup make a mixture of a ½ tablespoon of flour and 2 tablespoons of cold water that is thin liquid, no bumps, then slowly add to your sauce until the sauce is just the thickness you want). Add salt, pepper, cayenne pepper to taste, and stir in grated mozzarella cheese, lower the heat, and cook, stirring, for 2 to 3 minutes more. Remove from the heat, (To cool this sauce for later use, cover it with wax paper). Spray a 9X13 casserole dish with olive oil. Put the cooked macaroni into the casserole, pour the cheese sauce over it, and mix gently with a fork. Sprinkle the grated cheddar cheese evenly over the top and spread the crumbs over the cheese. Bake, uncovered, until the top is golden and the sauce is bubbling, about 30 minutes.
Total servings: ~4
Nutrition Analysis per serving:
231 Calories, 20 grams Carbohydrates, 15 grams Protein, 9 grams Fat

QUICK BEAN AND CHEESE BURRITO!

Ingredients:

½ cup of organic black beans or pinto beans, rinsed and drained
1 ounce of shredded part-skim milk mozzarella cheese
1 whole-wheat or sprouted-grain or corn tortilla
1/8 avocado cut-up
salsa to taste

Directions: In a toaster oven at 350° F place a tortilla on the oven rack, scoop the beans on top then sprinkle the cheese on top of the beans fold the tortilla over and cook until cheese melts, about 5 minutes. Then place the burrito on a plate, lift up the tortilla, place sliced avocado and salsa inside. Have with a side mixed green salad; you have an optimally balanced quick meal for lunch or dinner. Make another one for your significant other. Serves: 1 to 2

*Another option: Have an egg burrito with some steamed spinach and basil and tomato. In a bowl put an egg and 2 egg whites and sprinkle some seasonings of choice (try 21 seasoning salute from TJ’s or lemon pepper, onion powder, pepper), whip with fork. Then pour into a non-stick sauté pan greased with a drizzle of canola oil and mix in some fresh spinach, fresh basil, and tomatoes. Scramble everything together until the spinach and basil are wilted. It’s delicious put into a whole-wheat tortilla or mixed with some brown rice/barley. Again, optimal quick and easy cooking at it’s finest.

Serving size: 1 burrito
Total servings: 1
Nutrition Analysis per serving:
314 Calories, 44 grams Carbohydrates, 17 grams Protein, 8 grams Fat

BALANCED BLACK BEANS AND RICE!

Ingredients:

1 (15 ounce) can of organic black beans, rinsed and drained
1 (14.5 ounce) can of Mexican-style or Italian-style (your choice) stewed tomatoes
1 ½ cups cooked brown rice or whole-wheat couscous
1 clove garlic, minced
1 medium onion, chopped (1/2 cup)
1 teaspoon canola oil
1 ounce yogurt cheese (Trader Joe’s sliced Yogurt Cheese)

Directions: In a medium saucepan, sauté ½ cup onion and garlic in oil until the onions are translucent and the garlic in tender not brown. Stir in the drained beans and undrained stewed tomatoes. Bring to a boil; reduce heat to simmer. Cover pan and simmer for 5 minutes. Turn off heat and stir in yogurt cheese into mixture to melt. To serve, mound rice on individual plates; make a well in the centers. Spoon black bean mixture into centers. Add steamed vegetables on the side to make an optimally balanced meal.

* Another option is to make a pasta primavera with beans by mixing beans (Italian white kidney beans or small white beans) with Italian Style stewed tomatoes and steamed vegetables of your choice, e.g., zucchini, spinach, yellow squash, red bell peppers, sundried tomatoes, etc. over whole-wheat pasta (rotelle or penne), and sprinkle with parmesan cheese or melt shredded mozzarella on top.

Total servings: 4
Nutrition Analysis per serving:
256 Calories, 48 grams Carbohydrates, 11 grams Protein, 2 grams Fat

SOOTHING LENTIL SOUP!

Ingredients:

1 Tablespoon canola oil
2 large onions, chopped (2 cups)
3 carrots, coarsely grated
¾ teaspoon marjoram, crumbled
¾ teaspoon thyme leaves, crumbled
1 (28 ounce) can tomatoes with their juice, coarsely chopped
7 cups low-sodium vegetable broth (packed in a carton on a shelf at Trader Joes or Whole Foods)
1½ cups dried lentils, rinsed and picked over
¼ to ½ teaspoon ground black pepper, to taste
6 ounces dry white wine
1/3 cup chopped fresh parsley or 2 Tablespoons dried parsley flakes
4 ounces part-skim milk organic cheddar cheese, grated

Directions: Heat the oil in a large sauté pan, sauté the onions, carrots, marjoram, and thyme, stirring the vegetables, for about 5 minutes. Then pour the mixture into a large soup pot, add the tomatoes, broth, and lentils. Bring the soup to a boil, reduce the heat, cover the pot, and simmer the soup for about 1 hour or until the lentils are tender. Add the pepper, wine, and parsley and simmer the soup for a few minutes. Serve with cheese sprinkled on each portion.

Total servings: 8
Nutrition Analysis per serving:
168 Calories, 17 grams Carbohydrates, 9 grams Protein, 5 grams Fat

LEEKS IN OLIVE OIL

Ingredients:

2 lb. Leeks
3 Tbsp. extra virgin olive oil
2 small carrots, halved and sliced
2 Tbsp. Uncooked brown rice
1 ½ tsp. raw sugar
½ tsp. salt
Juice from half a lemon
1 ½ cups water

Directions: Trim leeks and remove a few of the outer layers and slice. Wash well several times to get rid of all dirt. Heat olive oil in a heavy skillet. Stir in leeks and carrots. Cover and cook for 30 minutes, shaking the skillet occasionally. Blend in the remaining ingredients one at a time. Cover and simmer again for 30 minutes, checking occasionally. Add more water if necessary. When fully cooked, it shouldn’t be watery, but moist. Serve cold with lemon juice.

Total servings: 4
Nutrition Analysis per serving:
267 Calories, 41 grams Carbohydrates, 4 grams Protein, 11 grams Fat

CHEESY SPINACH SQUARES!

Ingredients:

1 egg and 2 egg whites (2 egg replacement)
6 Tablespoons whole-wheat flour
10 ounces frozen chopped spinach, defrosted and drained well (squeeze water out by pressing down with large serving spoon)
16 ounces (2 cups) low fat cottage cheese
6 ounces Organic Cheddar cheese, grated (2 cups)
¼ teaspoon ground black pepper
1/8 teaspoon cayenne pepper or just a sprinkle to taste
Pinch nutmeg (optional)
3 Tablespoons raw wheat germ

Directions: In a large bowl, beat the eggs with the flour until the mixture is smooth. Add the spinach, cottage cheese, Cheddar, pepper, cayenne and nutmeg; mix the ingredients well. Pour the mixture into a well-greased 13X9X2-inch baking pan (grease by drizzling canola oil, wipe with paper towel). Sprinkle the top with wheat germ, and bake the mixture into a preheated 350 degree oven for about 45 minutes. Let the spinach and cheese mixture stand for about 10 minutes, and then cut into 1.5 inch squares for serving.

Total servings: 10
Nutrition Analysis per serving:
166 Calories, 7 grams Carbohydrates, 14 grams Protein, 8 grams Fat

SWISS CHARD AND CREAMY PASTA

Ingredients:

1 lb. Swiss Chard
½ cup Lowfat Milk
¼ cup Parmesan Cheese
1/8 tsp. Pepper
1/8 tsp. Salt
8 oz. Fettucine, cooked according to package directions
1 Tbsp. Olive oil
2 cloves garlic, chopped
¼ cup chopped onion
2 large tomatoes, chopped
½ cup plain yogurt (lowfat)

Directions: Wash swiss chard, cut into small pieces. Heat oil in large 2-quart saucepan over medium-high heat, 1-2 minutes. Add Swiss Chard, garlic and onion; cooking 1-2 minutes, stirring occasionally. Add tomatoes, yogurt, milk, parmesan cheese, cooked fettucine, pepper and salt. Stir well. Serve warm.

Total servings: 4
Nutrition Analysis per serving:
206 Calories, 27 grams Carbohydrates, 11 grams Protein, 7 grams Fat

RICE CASSEROLE DIVINE!

Ingredients:

1 small onion, chopped (1/3 cup)
1 clove garlic, minced
1 Tablespoon canola oil
1 (14 ½ ounce) can peeled Italian-style tomatoes, cut up
1 teaspoon dried oregano or basil, crushed
8 ounces soft silken tofu, drained
2 cups cooked brown rice
1 (10 ounce) package frozen chopped spinach thawed and well drained or 10 ounces of fresh spinach or fresh vegetable of choice (e.g., zucchini, yellow squash or chard)
½ cup shredded Swiss Cheese made with part-skim milk (2 ounces)
½ teaspoon salt
¼ teaspoon pepper
1 Tablespoon pine nuts or toasted sesame seed

Directions: In a large saucepan with a drizzle of canola oil, sauté the onion until translucent and the garlic until tender not brown. Add undrained tomatoes and oregano or basil. Bring to a boil; reduce heat. Simmer, uncovered for about 3 minutes. Meanwhile, place tofu in a blender, whip until smooth, add a little water if needed. Add blended tofu to tomato mixture. Stir in cooked rice, spinach or vegetable of choice, half of the Swiss cheese, salt, and pepper. Grease one 2 –quart rectangular baking dish with a shine of canola oil. Spoon mixture into dish and spread evenly. Bake, uncovered in a 350 oven for 30 to 40 minutes until heated through. Sprinkle with remaining cheese and pine nuts or sesame seed.

Total servings: 4
Nutrition Analysis per serving:
258 Calories, 35 grams Carbohydrates, 12 grams Protein, 8 grams Fat

SCRUMPTIOUS VEGGIE LASAGNA!

Ingredients:

4 ounces small curd low fat cottage cheese
8 ounces low fat ricotta cheese
2 cups of shredded part-skim milk mozzarella cheese
1 egg whipped with fork
1 (10 oz.) package frozen chopped spinach thawed and drained
1 package frozen mixed vegetables (broccoli, zucchini and carrots mixture is good)
1 large clove garlic minced
¾ teaspoon ground oregano
¼ teaspoon pepper
¼ teaspoon nutmeg (optional)
¼ teaspoon salt-free seasoning (try 21 seasoning salute from TJ’s)
1 jar Organic Spaghetti Sauce (try Organic Marinara sauce from TJ’s or 365 Organic Spaghetti Sauce from Whole Foods)
1 package (8 ounces) whole-wheat lasagna noodles
Optional: 1 eggplant, thinly sliced

Directions: Put a pot of water on to boil for lasagna. In a steamer, steam the spinach and mixed vegetables (and eggplant) just to defrost. In a large bowl mix the cottage cheese, 1 cup of mozzarella, egg, spinach, mixed vegetables, garlic, and additional seasonings. In a 13X9X2 baking dish, layer 1 cup of sauce, ½ of the noodles and ½ of the cheese and vegetable mixture. Repeat. Top with remaining sauce. Sprinkle with remaining 1 cup of cheese. Cover tightly with foil and bake at 350 for 1 hour until bubbly and for the last 15 minutes cook without foil to get the cheese golden brown. Let stand 15 minutes before serving.

Total servings: 8
Nutrition Analysis per serving:
292 Calories, 17 grams Carbohydrates, 24 grams Protein, 14 grams Fat

BROILED FILLET OF FISH!

Ingredients:

1 ¼ pounds thin, skinless fish fillets
2 teaspoons extra-virgin olive oil
1 or 2 Tablespoons Dijon mustard, to taste
1/8 teaspoon ground black pepper
2 Tablespoons snipped fresh chives
1 lime, cut in wedges

Directions: Preheat the broiler. Arrange the fillets on a greased baking sheet (grease with a shine of canola oil). Then brush them with olive oil and spread the mustard evenly over them. Sprinkle the fillets with pepper. Place the fish in the broiler, about 4 inches from the heat. Broil the fish for 2 or 3 minutes until it’s golden brown. The fish is ready when it turns opaque. Serve the fish sprinkled with chives and with a wedge of lime on each plate.

Total servings: 4
Nutrition Analysis per serving:
222 Calories, 2 grams Carbohydrates, 31 grams Protein, 9 grams Fat

FAST FISH!

Ingredients:

Canola Oil Cooking Spray
2 Skinless Fillets of Fish of Choice (e.g., Orange Roughy, Sole, Wild Alaskan Halibut, Wild Alaskan Salmon, Tilapia, Sea Bass)
1/8 teaspoon Lemon Pepper Blend
1/8 teaspoon seasoning of choice (e.g., minced garlic, onion powder, cayenne pepper)
2 Fresh Lemon Wedges
1 Tablespoon Hummus Dip or Guacamole
Salsa

Directions:

Set the oven on broil. Spray broiler pan with canola oil cooking spray. Rinse fillets of fish, shake off excess water, and place on broiler pan. Sprinkle with seasonings. Put in oven, broil for 5 minutes on each side or until slightly golden on edges. Use a spatula to remove fish from broiler pan, place on a dinner plate, squeeze fresh lemon over the fish and dip in a little hummus or guacamole and salsa. For a complete Livit™ balanced meal, eat with some brown rice and steamed veggies.

Total servings: 2
Nutrition Analysis per serving:
163 Calories, 3 grams Carbohydrates, 20 grams Protein, 7 grams Fat

BAKED FRIED FISH!

Ingredients:

Drizzle of canola oil
1/3 cup coarse, fresh whole wheat bread crumbs
½ tablespoon grated Parmesan cheese, made with skim milk
1/8 teaspoon dried dill weed
1/8 teaspoon lemon pepper
3 Tablespoons egg whites or egg substitute
½ pound white fish (e.g., orange roughy, sole, halibut, cod)
2 teaspoons earth balance, melted
2 thin slices fresh lemon
2 small sprigs fresh parsley (optional)

Directions:

Preheat oven to 400°. Lightly drizzle a small, shallow baking pan with canola oil, use paper towel to spread. In a small, shallow dish, combine bread crumbs, cheese, dill, and lemon pepper. Put egg in another shallow dish; beat lightly. Dip fish in egg, then in crumbs, repeat until all crumbs are used. Place fish in the prepared baking pan; pour margarine over fish. Bake in a 400-degree oven for about 15 minutes or until fish flakes when tested with a fork. Garnish with fresh lemon wedges and parsley.

Total servings: 2
Nutrition Analysis per serving:
268 Calories, 13 grams Carbohydrates, 29 grams Protein, 9 grams Fat

STIR-FRIED TOFU

Ingredients:
1 package (12 ounces) organic extra-firm tofu
1 teaspoon canola oil
6 ounces “Bone Suckin’ Sauce” BBQ sauce
¼ cup water
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon ground black pepper

Directions: Rinse tofu well with filtered water. Cut into 1 inch cubes. Pour oil into nonstick pan and distribute evenly with paper towel. Heat oil on medium heat. Add tofu and stir-fry until golden brown (about 5 minutes on each side). Pour BBQ sauce into pan and continue cooking. Add garlic powder, onion powder, and ground black pepper and simmer for 5 minutes to soak up liquid.

Another option: Use 6 ounces Robbie’s Hawaiian Style Sweet & Sour sauce instead of BBQ sauce.

Serving suggestions:
•Pour over 1/3 cup whole wheat cous cous or rice and serve with 1 ½ cups steamed vegetables.
•Serve tofu (sans the BBQ or Sweet & Sour sauce) with ½ cup whole wheat pasta with marinara sauce and 1 ½ cups steamed vegetables.
•Make a tofu burrito by throwing 3 ounces tofu, 1 ounce shredded Mozzarella cheese, and teriyaki sauce in a whole wheat tortilla. Melt in toaster oven for 5 minutes and serve with 3 cups fresh salad.

Total servings: 4
Nutrition Analysis per serving:
90 Calories, 7 grams Carbohydrates, 7 grams Protein, 3 grams Fat

TOFU IN DISGUISE

Ingredients:
1 Tablespoon canola oil
1 cup minced onion
1 10-ounce package frozen spinach or frozen vegetable of choice (e.g. zucchini; tomatoes)
1 pound firm tofu, drained
1 teaspoon salt
¼ teaspoon pepper
Pinch ground nutmeg
½ cup soy milk
3 cups cooked pasta shells or other small, shaped pasta
½ cup shredded mozzarella cheese

Directions: Preheat oven to 350°F. Heat canola oil in a large skillet over medium-high heat. Add onion and cook for 5 minutes, until soft. Squeeze the liquid from the spinach, chop, add to the onion, and set aside. In a Vitamix, combine tofu, salt, pepper, and nutmeg. Blend in the soy milk. Combine the tofu mixture with the spinach mixture. Combine with the cooked pasta and transfer to a lightly greased casserole dish. Top with mozzarella. Bake for 40 minutes or until bubbly.

Total servings: 6
Nutrition Analysis per serving:
239 Calories, 26 grams Carbohydrates, 16 grams Protein, 10 grams Fat

TEMPTING TEMPEH FAJITAS

Ingredients:

12 whole wheat tortillas
1 ½ pounds tempeh, cut into 1/4-inch-wide strips
1 small white onion, cut into strips
1 small red onion, cut into strips
1 large red bell pepper, cut into strips
1 large green bell pepper, cut into strips
2 Tablespoons vegetable oil
3 cloves garlic, minced
¼ cup chopped cilantro, if a fan
2 Tablespoons chili powder
1 Tablespoon ground cumin
Salt and pepper to taste

Directions: Preheat oven to 250°F. Stack tortillas, wrap in foil, and place in oven to warm. In a steamer basket set over boiling water, steam the tempeh strips for 5 minutes and set aside in a bowl. Add onion and bell pepper strips to the tempeh. Heat oil in large skillet over high heat and sauté the tempe, onions, and bell peppers until onions are translucent, about 5 minutes. Lower the heat to medium and add the garlic, cilantro, chili powder, cumin, salt, and pepper. Saute for 3 more minutes. Serve immediately with warm tortillas.

Total servings: 6
Nutrition Analysis per serving:
443 Calories, 58 grams Carbohydrates, 28 grams Protein, 19 grams Fat

HEALTHY REFRIED BEAN QUESADILLA!

Ingredients:

1 can (15 ounces) black beans
1 can (15 ounces) pinto beans
1 can (4 ounces) organic tomato paste
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon chili powder
Dash of cayenne pepper
1 whole wheat or 2 corn tortillas
1 ounce shredded mozzarella cheese
1 Tablespoon guacamole or 1/8 of an avocado
1 Tablespoon salsa

Directions: Rinse beans in strainer until foam is gone. Place beans, tomato paste, garlic powder, onion powder, chili powder, and cayenne pepper in a nonstick pot. Heat over medium heat until just starting to bubble. Mash with potato masher. Distribute cheese on tortilla and heat in toaster oven until cheese is melted. Put tortilla with melted cheese on a plate. Add ½ cup bean mixture, guacamole or avocado, and salsa. Fold in half and cut into 3 triangles. Serve with 3 cups salad.

Total servings: 6
Nutrition Analysis per serving:
242 Calories, 43 grams Carbohydrates, 15 grams Protein, 2 grams Fat

LIVIT™ DESIGNER SALAD!

Ingredients:

1 package (6 ounces) organic mixed greens or baby romaine
½ cup organic grape tomatoes
1 small organic avocado, diced
6 organic strawberries, sliced
½ English (unwaxed) cucumber, cubed
¼ cup organic dried cranberries
1 Tablespoon slivered raw almonds
Fresh lemon wedge
Optional Caloric Free Ingredients: Apple cider vinegar or balsamic vinegar and lemon pepper or Trader Joe’s “21 Seasoning Salute” or herbal seasoning of choice

Directions: Rinse all ingredients well and place in large bowl. Squeeze fresh lemon, mix vinegar and seasonings over salad, and toss. For a salad dressing, please refer below.

Serving size: 2 cups salad
Total servings: ~3
Nutrition Analysis per serving:
73 Calories, 15 grams Carbohydrates, 3 grams Protein, 2 grams Fat

NOTE: This is a side dish. To make the salad a complete meal add additional carbohydrate and protein with e.g. ½ cup rinsed, organic black beans and ½ cup organic frozen corn, defrosted and I ounce fresh sliced mozzarella, or 3 ounces canned, rinsed Wild Alaskan salmon or tuna with ½ cup mandarin oranges.

LIVIT™ VINAIGRETTE DRESSING!

Ingredients:

1 Tablespoon Extra virgin olive oil
2 Tablespoons Apple cider vinegar
½ teaspoon agave nectar
Juice of ¼ lemon
¼ teaspoon lemon pepper
Optional: for honey-mustard dressing, add 1 teaspoon organic Dijon mustard;
For creamier dressing, add 1 Tbsp. low fat plain yogurt or plain soy yogurt.

Directions: Mix all ingredients in a small bowl or jar and toss together with salad.

Total servings: 3
Nutrition Analysis per serving:
52 Calories, 2 grams Carbohydrates, <1 gram Protein, 4 grams Fat

VEGGIE BLAST SOUP!

Ingredients:

2 large organic tomatoes
1 bag organic pre-washed spinach, rinsed well
2 medium organic zucchini squash
½ bag (8 ounces) frozen organic corn
1 cup organic fresh green beans, ends removed
2 large organic carrots
½ cup frozen organic peas
2 cloves organic garlic, minced
Seasoning to taste (e.g. salt, pepper, onion powder)

Directions: Place all ingredients into large steamer. Steam for 10 minutes. Blend half the steamed vegetables in a Vitamix and repeat since it fills the Vitamix twice. Season to taste. Makes 16 cups. Keep in the refrigerator for up to three days, then freeze remainder.

Serving size: 1½ cups
Total servings: About 10
Nutrition Analysis per serving:
67 Calories, 14 grams Carbohydrates, 4 grams Protein, 1 gram Fat

FRIJOLES FIESTA!

Ingredients:

1 organic medium onion, chopped (1/2 cup)
2 cloves organic garlic, minced
1 Tablespoon organic canola oil
1-2 teaspoons chili powder, per preference
1 teaspoon ground cumin
¼ teaspoon salt
1 15-ounce can organic red kidney beans or chili beans, rinsed and drained
1½ cups cooked organic brown rice
1 cup shredded organic cheddar cheese (4 ounces)
¾ cup nonfat milk (lactose-free if needed)
2 organic omega-3 eggs, beaten
Small amount of Earth Balance, enough to coat casserole pan
Optional: Low-sodium salsa

Directions: Preheat oven to 350 degrees F. Add canola oil to a small nonstick sauté pan over medium heat. Spread with paper towel to coat the pan, no puddles, just shine. Stir-fry onion and garlic until onion is translucent and garlic is tender but not brown, about 2 minutes. Transfer into medium pot. Stir in chili powder, cumin, and salt. Cook for 1 minute more. Stir in beans, cooked rice, cheese, milk, and eggs. Grease a square baking dish, pour in mixture. Spread evenly. Bake uncovered about 25 minutes or until the center is firm. Remove from oven, let stand 10 minutes. Serve with salsa if desired. For a complete balanced meal, serve with a mixed green salad.

Total servings: 6
Nutrition Analysis per serving:
237 Calories, 22 grams Carbohydrates, 13 grams Protein, 11 grams Fat

VEGETARIAN CHILI

Note: Don’t be alarmed by the long ingredient list! Most ingredients are seasonings. This is still a quick and easy recipe.

Ingredients:
1 Tablespoon organic canola oil
2 medium organic onions, chopped
3 large cloves garlic, minced
1 organic green bell pepper, chopped
1 fresh jalapeno pepper, finely chopped (wear latex-free disposable gloves)
1 28-ounce can chopped tomatoes, drained
1 15-ounce can organic tomato sauce
½ teaspoon ground coriander
Pinch of ground cloves
Pinch of ground Allspice
2 teaspoons ground oregano
2 Tablespoons brown sugar
2 Tablespoons chili powder
2 Tablespoons ground cumin
1 15-ounce can kidney beans, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
4 cups cooked brown rice (or cook while chili is cooking)

Directions: In a large pot, heat oil and sauté onions, garlic, green pepper, and jalapeno pepper until tender, about 3 minutes. Add tomatoes and puree, coriander, cloves, allspice, oregano, brown sugar, chili powder, cumin, and beans. Bring chili to a boil, reduce heat, cover pot, and simmer for 30 minutes. Serve chili over rice.

Total servings: 8
Nutrition Analysis per serving:
251 Calories, 48 grams Carbohydrates, 10 grams Protein, 4 grams Fat

SATISFYING OATMEAL RAISIN COOKIES!

Ingredients:

1 cup Earth Balance Margarine
1 cup firmly packed brown sugar
½ cup granulated sugar (try Organic Sucanat (sugar cane natural)
1 egg and 3 Tbsp. egg substitute
1 teaspoon vanilla extract
1 ½ cups all-purpose flour
1 teaspoon baking soda
1 teaspoon cinnamon
½ teaspoon salt (optional)
3 cups uncooked oats
1 cup raisins

Directions: Heat oven to 350° F. Beat together margarine and sugars until creamy. Add eggs and vanilla; beat well. In another bowl, combine flour, baking soda, cinnamon and salt; stir together, then add to the sugar mixture stirring thoroughly. Stir in oats and raisins; mix well. Drop by rounded tablespoonfuls onto an ungreased cookie sheet. Bake for 10 to 12 minutes or until golden. Cool for 1 minute on cookie sheet; remove to serving plate. Makes 5 dozen cookies.

For Bar Cookies: Bake 30 to 35 minutes in an ungreased 13 X 9-inch metal baking pan.

Serving size: 2 cookies
Total servings: 30
Nutrition Analysis per serving:
167 Calories, 24 grams Carbohydrates, 2 grams Protein, 6 grams Fat

CHOCOLATE CHIP COOKIE COLOSSAL!

Ingredients:

1 cup Earth Balance Margarine
1 cup sugar (“Sucanat”)
½ cup brown sugar
1 egg and 3 Tbsp. egg substitute
2 teaspoons vanilla extract
2 1/3 cups unsifted flour (Try half the quantity with whole-wheat pastry flour)
1 teaspoon salt
1 teaspoon baking soda
1 package of semi-sweet chocolate chips (2 cups)
drizzle of canola oil

Directions: Preheat oven to 375° F. Cream together margarine, sugars, eggs and vanilla until fluffy. Combine flour, salt and baking soda; stir into creamed mixture. Stir in one package of chocolate chips. Drop from teaspoon 2 inches apart onto greased cookie sheets (grease with a shine of canola oil, wiping with paper towel). Bake for 10 minutes. Makes 5 dozen cookies.

Serving size: 2 cookies
Total servings: 30
Nutrition Analysis per serving:
190 Calories, 25 grams Carbohydrates, 2 grams Protein, 10 grams Fat

SCRUMPTIOUS FUDGE BROWNIES!

Ingredients:

2/3 cup Earth Balance Margarine
1 cup sugar (“Sucanat”)
¼ cup water
2 cups (12 oz.) Semi-sweet Chocolate Chips (try Trader Joe’s chocolate chips)
2 teaspoons vanilla extract
1 egg and 9 Tbsp. egg substitute
1 ½ cups flour (try mixing half with whole-wheat pastry flour for more fiber and nutrients)
½ teaspoon salt
½ teaspoon baking soda
drizzle of canola oil

Directions: Preheat oven to 325° F. Combine 2/3 cup margarine, 1 ½ cups sugar, ¼ cup water in small saucepan and bring just to boil. Remove from heat. Add 2 cups (one 12 oz. package) of chocolate chips with 2 tsp. vanilla extract and stir constantly until chocolate melts. Place chocolate mixture into a large bowl. Beat in egg and egg whites slowly pouring eggs in. In a small bowl, combine 1 ½ cups flour, ½ tsp. salt, and ½ tsp. baking soda. Gradually add the dry mixture to the chocolate batter. Spread batter into greased 13”X9”X2” baking pan (grease with a little canola oil, wipe with a paper towel, have shine on the pan rather than puddles). Bake 50 minutes. Cool and cut into squares. Serves: 24

Total servings: 24
Nutrition Analysis per serving:
184 Calories, 23 grams Carbohydrates, 2 grams Protein, 10 grams Fat

BANANA BRAN MUFFIN ENERGY SNACK!

Ingredients:
Canola oil vegetable spray (put canola oil in a spray bottle so you don’t have that propellant smell from store bought sprays)
¾ cup unbleached organic all-purpose flour
1/8 cup whole wheat pastry flour
½ cup oat bran
¼ cup sugar (“Sucanat”)
1 teaspoon baking soda
2 egg whites, slightly beaten
¼ cup mashed, very ripe banana
½ cup Organic nonfat milk
1 Tablespoon canola oil

Directions: Preheat oven to 400° F. Spray muffin tin with canola spray. In a medium mixing bowl, combine flour, bran, sugar and baking soda. In a small bowl, combine egg whites, banana, milk and oil; add liquids to the dry ingredients; stir just until well blended. Spoon into muffin cups, filling about 2/3 full or more. Bake in a 400 oven for 18 minutes.

Another option: Add ½ cup blueberries or chopped fresh apricots.

Total servings: 6
Nutrition Analysis per serving:
175 Calories, 32 grams Carbohydrates, 5 grams Protein, 3 grams Fat

BLISSFUL BANANA BREAD!

Ingredients:

¼ teaspoon organic Earth Balance
¼ cup organic unsweetened applesauce
½ cup honey
2 eggs
1 teaspoon vanilla extract
1 ½ cups mashed organic bananas (~3 large bananas), mash w/ fork
1 cup organic whole grain pastry flour
1 cup organic unbleached flour
¼ cup wheat germ
¾ teaspoon salt
1 teaspoon baking soda

Directions: Preheat oven to 350 degrees F. Grease a 9 X 5 inch loaf pan with organic Earth Balance with a paper towel. Combine applesauce, honey, eggs, vanilla, and mashed bananas in a medium sized bowl. Stir and whip with a fork. In a large bowl, mix flour, wheat germ, salt, and baking soda. Make a well in the dry ingredients and add the banana mixture. Mix together until dry ingredients are moistened. Pour batter into greased loaf pan. Bake for 40-45 minutes in preheated oven. Ready when golden brown. Remove from loaf pan with rubber spatula and cool on wire rack. Slice, serve, and enjoy the bliss!

Total servings: 12
Nutrition Analysis per serving:
169 Calories, 36 grams Carbohydrates, 4 grams Protein, 2 grams Fat

Happy Valentine's Day! Now, Go for the Chocolate

2008-02-14T11:56:00.000-08:00

In the midst of searching for the perfect bouquet of flowers, the perfect teddy bear or even the perfect diamond for your significant other, don't forget the chocolate! If you're looking for the perfect sweet for your sweetheart, The Livitician Network recommends dark chocolate. Dark chocolate not only tastes great, it can improve your health. According to research conducted by the University of California, eating a small 1.6 ounce bar of dark chocolate every day is good for you. Dark chocolate is said to help increase your immunity and improve cardiovascular health. When looking for the perfect dark chocolate be sure it's at least 65% cocoa and that it has no artificial vanillin. Whole Foods or Trader Joes have a great selection of dark chocolates. You can also offer that special someone cocoa. The best way to get the catechins (substance in cocoa that provides antioxidants and increases your HDL (good cholesterol level) is to have unsweetened cocoa that is non-alkaline so you don't get that excess fat that is in cocoa butter (in chocolate bars). The alkalinization processing removes the good catechins thus diminishing the benefits of cocoa. A great brand of unsweetened cocoa is available at Whole Foods (Ah!Laska Unsweetened Baker's Cocoa Non-dairy, organic). Cocoa is high in flavonols that improves blood flow and lowers blood pressure. Here's a great way to make the perfect cup of cocoa and is considered a free food dietarily, thus does not contribute to your caloric intake:

Unsweetened cocoa (non-alkaline) with hot water and 1 tsp. cinnamon and 1 tsp. agave nectar (if you want it to be a snack, make it with boiled soy milk).

Happy Valentine's Day and "Livit" up by going for the chocolate!

Your Livitician, Deborah A. Klein, MS, RD

Are probiotics important to keep you healthy?

2008-02-14T10:53:00.000-08:00

Some researchers believe so. Probiotics have been defined as "live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host."
Microorganisms are all around us and our bodies are loaded with both good and bad bacteria. What we call “good” bacteria seems to be absolutely necessary to our immune system and its fight against microorganisms that cause disease. They are also a vital part of our digestion and absorption of food and nutrients. Research has shown that our digestive track has cells that have been linked to our immune system and because of this research some theorize that if you introduce probiotics to the intestinal tract, you may be able to increase the immune systems defenses.

The National Center for Complimentary and Alternative Medicine co-funded a conference on the subject of probiotics and according to the conference report, there is evidence supporting the use of probiotics for the following:

1. To treat diarrhea (this is the strongest area of evidence, especially for diarrhea from rotavirus)
2. To prevent and treat infections of the urinary tract or female genital tract
3. To treat irritable bowel syndrome
4. To reduce recurrence of bladder cancer
5. To shorten how long an intestinal infection lasts that is caused by a bacterium called Clostridium difficile
6. To prevent and treat pouchitis (a condition that can follow surgery to remove the colon)
7. To prevent and manage atopic dermatitis (eczema) in children

On a personal note, I had a horrible sinus infection that was very painful and got rid of it without antibiotics in a week and a half, by using probiotics and pre-biotics, the food that the good bacteria eats, thus promoting the natural formation of good bacteria (FOS-fructoligosaccharides and inulin-found in Kefir (Lifeway organic lowfat kefir is my favorite) and Stonyfield Farms low fat yogurt has inulin). I also included powdered vitamin C in my 1/4 cup pomegranate juice (not from concentrate) mixed with water. Many of my patients who have sinus infections get on antibiotics prescribed from their doctor and express complaints about how they can't tolerate lactose anymore and sometimes have various intolerances to wheat and gluten. Antibiotics deplete the natural friendly bacteria present in your GI (gastrointestinal) tract. We need friendly bacteria to help reduce inflammation in our body, keep our immunity up, and have optimal nutrient absorption from food. Of course, if you need to take antibiotics, please do, but make sure you take a probiotic while you're on them, to help sustain your natural microflora. The best one out there that I have discovered is by Metagenics: Proboulardi -to order go to Livitician.com/Products.htm, click on the metaehealth.com link to sign up and purchase. Proboulardi can be taken while on antibiotics and it prevents diarrhea. The two probiotics that I recommend on a daily basis is either Proboulardi (if you have diarrhea) and Ultra Flora Plus (for overall general health-can also be purchased on the products page of Livitician.com, metaehealth link). Just take one capsule a day and keep probiotics refrigerated. Please consult with your MD and a Registered Dietitian to assure you are making the optimal choice for you.

Optimal health to you!
Your Livitician, Deborah A. Klein, MS, RD

Recent News

2008-02-11T07:06:00.000-08:00

Study: Artificial Sweeteners May Make Weight Gain Easier

Artificial sweeteners may contribute more to weight gain than food rich in sugar. A study published in the Behavioral Neuroscience Journal has sparked a scientific debate on the role of calorie-free saccharine in obesity.

The study, made by a team from the Purdue University in Indiana, suggested artificial sweeteners, which have zero or very low calories, seem to have destroyed the physiological link between sweet tastes and calories, resulting to rats fed with sweeteners overeating.

In the study, nine rats were given saccharin-sweetened yogurt and eight rats fed yogurt with glucose. After their yogurt, the 17 rats had their regular food. After five weeks the nine gained 80 grams on the average, while the eight added only 72 grams.

Lyn Steffen, an epidemiology associate professor at the University of the Minnesota agreed with the study, although she was not part of it. She said the research provided a possible explanation for apparent links between obesity and sugar-free sodas discovered in some studies on human beings.

Steffen had similar findings published on January at the Circulation medical journal of the American Heart Association. Her study said diet soda drinkers are at higher risk to develop metabolic syndrome compared to those who drink regular soda.

But the Calorie Control Council debunks the two studies. Beth Hubrich, in a statement, said obesity is not caused by one single factor, but dependent on many including larger portions of food, lesser physical activities and higher intake of calories.

In the U.S., the volume of sugar-free products since 2000 had double to 160 million items from less than 70 million in 1987. For the same time frame, obesity among adult Americans climbed up by 30 percent from only 15 percent.

Because of the potential confusion the different findings may indicate about the connection between artificial sweeteners and weight gain, Adam Drewnowski, director of the Nutrition Sciences program of the University of Washington, cautioned against a broad interpretation of the findings.

"It is unreasonable to claim that results obtained studying saccharin in rats translate t every sweetener in humans... We now have studies showing that sugar calories are associated with obesity and the absence of sugar is associated with obesity. Pity those people trying to do something about obesity," Drewnowski said.

allheadlinenews.com Vittorio Hernandez (AHN)

Are you over supplementing?

2008-02-04T08:23:00.000-08:00

In a recent interview with W magazine, Hilary Swank informed that she was ingesting over 40 supplements daily (from Aloe, vitamin C, to Flax oil, you name it), which were recommended by her nutritionist. Hilary thinks she is doing good for her body, but in reality she may be overworking her kidneys and liver, increasing her risk for elevated liver enzymes (indicating liver disease/failure) and elevated BUN (blood urea nitrogen)and Creatinine (indicating kidney disease/failure) and dehydration, it takes a lot of water to detoxify all those supplements. Dehydration can contribute to muscle fatigue and prevent the kidney and liver from working effectively. Now, most of us may not take as many as 45 supplements daily but we should still ask ourselves, "Am I taking too many and are these the right supplements for me?" There are a number of supplements that help reduce high cholesterol, increased immunity and others that curb your appetite. All of them may sound appealing, but are they essential for your health and well being. The Livitician recommends that you speak to a Registered Dietitian (make sure it's an RD, anyone can call themselves a nutritionist) and your primary care physician to discuss the supplements that you want to take and your medications to relay drug/nutrient interactions. Please only take the minimum number of supplements necessary to befriend your liver and kidney, let's not stress out those little organs that have to do a lot as it is without supplements to clean the body. Several factors need to be taken into consideration before you start to take any supplement. Your family history for instance, if you have a genetic propensity for conditions such as, diabetes, high blood pressure, high cholesterol, breast cancer, please consult with your doctor and Registered Dietitian to see what supplements are RIGHT for you. Your current diet is also a factor. Plenty of what we eat is already sufficient enough with e.g., calcium or vitamin C depending on your dietary intake, you may not need those supplements if you're already ingesting the right amount for your body. Here at The Livitician Network, we offer a number of supplement options that are recommended based on your blood work, medical and family history, and food frequency questionnaire and 24 hour dietary recall. Please schedule your nutrition consultation at (310) 247-0018 or deborah@livitician.com. and check out the products tab on http://www.livitician.com/. - Juice Plus, which offers 17 servings of fruits and vegetables and grains per day (order at: http://www.livitjp.com/). Whole food supplements are best for not overworking the kidney and liver, multivitamins are isolated, fragmented vitamins and minerals that are not all utilized, hence the reason why your urine is neon after taking those supplements. Order Juice plus as a great overall heathful supplement to keep your immunity up with some extra real food in a capsule. In moderation is key when it comes to taking supplements and talk to your MD about the medications you are taking, make sure that they are indeed at the lowest level necessary and that each one is essential, if not discuss with him about weaning down or finding a nutraceutical alternative (e.g., Bioslife 2 from Unicity as a replacement or adjunct to a statin-Lipitor, order at (800)864-2489-
IBO: 45387601). Know your family history and focus on alla naturale when it comes to meeting your nutritional needs.

The Skinny on Fad Diets!

2008-01-31T01:05:00.000-08:00

Cutting Through The Fads!

According to the Centers for disease Control, more than one-third of U.S. adults, over 72 million people, were obese in 2005-2006. This includes 33.3 % of men and 35.3 % of women. Of the $666 billion in national healthcare costs, 30% is related to an inappropriate diet. The top 5 diseases have a scientific-based connection to the diet: heart disease, non-insulin-dependent diabetes mellitus, some types of cancer, osteoporosis, and anemia (Today’s Dietitian, Oct. 2003, p. 31). Since diet is so important to one’s health, how are people supposed to know what to follow? With over 6,000 diet books on sale, people are bound to be confused on what to believe. Bottom line – there is no across the board diet for everyone, each person needs an individualized plan based on their height, weight, body fat, age and lifestyle. Here are some facts on five popular fad diets: 1. New Diet Revolution (Robert C. Atkins, M.D.)Premise: Dr. Atkins New Diet Revolution (1997) book suggests drastically reducing the intake of carbohydrates to force the body into burning the stored fat reserve for energy. This results in losing pounds and inches while still eating protein and fat-laden foods. Meat, eggs, butter and most cheeses are top choice foods according to Dr. Atkins.Facts: This high-protein diet will most likely have you eating high saturated fat foods, which may affect blood cholesterol levels and increase heart disease risk. In addition, the Atkins diet does not maintain adequate glycogen stores (stored carbohydrate in muscle and brain cells), which in turn contributes to impaired mental alertness/cognitive performance, dehydration and muscle fatigue, which is not conducive to an exercise regime. Furthermore, excessive protein consumption is taxing on your liver and kidneys and may increase risk for osteoporosis. There are no long-term studies to show that this diet works or is indeed safe.2. The Zone Diet (Barry Sears, Ph.D.)Premise: To enter “the zone” according to Barry Sears (1995), you need to eat the proper quantities of food, in the proper “macronutrient blocks” at prescribed times. Meals should contain 40 percent calories from carbohydrates, 30% protein and 30% fat. A sample meal may be 2 cups of pasta, a 3-ounce steak, and a small handful of nuts.Facts: Although not as restrictive as other high-protein, low-carbohydrate diets, the typical zone diet contains less than 1,000 calories, which may result in muscle mass loss and vitamin and mineral deficiency. Also, the Zone diet has not been validated scientifically. There’s no scientific evidence for eating set combinations of foods at set times.3. Eat Right 4 Your Type (Dr. Peter D’Adamo)Premise: The author claims that each blood type has its own unique antigen marker that reacts in negative ways with certain foods, and individuals have varying levels of stomach acidity and digestive enzymes that seem to correlate with blood type. This diet provides a detailed list of foods to eat or avoid, depending on your blood type.Facts: Although it may be comforting to have a list of foods to eat or avoid, there’s no scientific evidence that diets should be based on blood type.4. Sugar Busters (H. Leighton Steward and associates)Premise: The Sugar Busters diet focuses on cutting refined and processed forms of sugar from the diet. This includes: potatoes, white rice, corn, white bread, beets, carrots, sugar, honey, corn syrup and foods containing them. The authors claim that sugar is toxic to the body, causing the body to release insulin and store excess sugar as body fat.Facts: Long-term effects of high-protein, high-fat intake may include kidney and liver damage, heart disease and cancer. Sugar Busters is supported by testimonials and anecdotal claims. Its validity is based on opinions, not proven facts.5. The South Beach Diet (Arthur Agatston, M.D.)Premise: A three phase diet: During Phase 1, the goal is to “begin reversing your body’s likely inability to process sugars and starches properly, the condition at the root of most weight problems”-thus no carbohydrates are eaten except for vegetables and salads for 2 weeks. Phase 2, reintroduces lower glycemic index carbohydrate foods, such as fresh fruit, couscous, high fiber cereal, whole grain bread, and winter squash. Phase 3 is eating for maintenance once the goal weight is reached, there are no food lists to choose from, “if you want it, …go ahead and enjoy.” “If you overindulge…switch back to Phase 1 for a week or two,” then return to Phase 3 once the goal weight is achieved again.Facts: The South Beach Diet promotes yo-yo dieting, which has been linked to suppressed immunity and a slower metabolism. In addition, it relies heavily on the glycemic index (GI) premise, which is a numerical system of measuring how fast 50 grams of carbohydrate from specific foods triggers a rise in circulating blood sugar – the higher the number, the greater the blood sugar response. The glycemic index doesn’t take into account typical portion sizes of food, e.g., 50 grams of carbohydrate from carrots would equate to eating 7 medium carrots. Bottom Line: The existing long-term studies comparing high and low-GI diets do not show any significant differences in weight loss. Diet Research Summary Update: The Continuing Survey of Food Intake by Individuals (CSFII) 1994-1996 data were used to examine the relationship between popular diets and diet quality as measured by the healthy eating index (HEI), consumption patterns, and body mass index (BMI). The HEI is a 10 component index; the first 5 components are based on the 5 major food groups in the Food Guide Pyramid-grains, vegetables, fruits, meat and meat alternatives, and milk. Components 6 through 10 of HEI are based on aspects of the U.S. Dietary Guidelines-total fat, saturated fat, cholesterol, sodium, and variety. The diet quality as measured by the HEI was highest for the high carbohydrate groups and lowest for the low carbohydrate groups. The BMIs were significantly lower for men and women on the high carbohydrate diet; the highest BMIs were noted for those on a low carbohydrate diet (J Am Diet Assoc. 2001; 101:411-420). Review of the literature suggests that weight loss is independent of diet composition. Energy restriction is the key variable associated with weight reduction in the short term. Quick weight loss diets usually overemphasize one particular food or type of food. They violate the first principle of good nutrition: Eat a balanced diet that includes a variety of foods. If you are able to stay on a fad diet more than a few weeks, you may develop nutritional deficiencies, because no one type of food has all the nutrients you need for good health.How to be LEAN and HEALTHY: 1. Every meal and snack you eat, have a balance of macronutrients- protein, carbohydrate, and fat to provide sustainable energy. Aim for ~50% of calories from carbohydrate (choose whole grains, fruit, and green leafy vegetables most often); ~20% to 25% from protein; 25% to 30% from fat (<7% fat =" LOW-FAT." 3 =" 15," 180 =" LOW-FAT.">5 grams dietary fiber cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store it in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on-the-go” energizer.Serving size: 1.5 cups, Total servings: ~4Nutrition Analysis per serving: 27 grams Carbohydrates, 10 grams Protein, 5 grams FatReferences: Journal of the American College of Nutrition, 2003 (vol.22 #1, 9-17), 2000 (vol.19 #5, 578-590).Journal of the American Dietetic Association, April 2001 (vol.101 #4), January 2000 (vol.100#1).Nutrition Review, July 2002 (vol.60, 189-200).Time Magazine, Oct. 20, 2003, p. 50.Today’s Dietitian, Oct. 2003, p. 31.http://www.americanheart.org/http://www.mayoclinic.com/

Hot New Pain Cure

2008-01-27T20:19:00.000-08:00

Capsaicin- the compound in red chile peppers that makes them so fiery-is an effective pain reliever, suggest results from two new studies. Researchers gave 41 Danish men with surgically repaired hernias either capsaicin powder or a placebo to apply topically to their wounds after surgery. During the first 3 days, men in the capsaicin group had significantly less pain. And in a Harvard study conducted on rats, pairing capsaicin with a common anesthetic blocked pain better than the anesthetic alone, without any side effects. Capsaicin neutralizes a pain neurotransmitter in nerve fibers, says Jason Theodosakis, MD, a clinical assistant professor at the University of Arizona College of Medicine and the author of The Arthritis Cure.
Apply capsaicin cream three of four times daily for three or four weeks as a balm for arthritis pain. Avoid the similar sounding capsicum- it's another pepper compound but can irritate the skin and isn't as potent, says Theodosakis.
Capsaicin cream can be found in your local drug stores such as the Vitamin Shoppe or Vitamin Cottage. It can also be purchased online at various e-drug stores.

-Sara Altshul, February 2008 issue of Prevention Magazine

The Livitician says Beans are the Healthiest Food on Earth!

2008-01-14T10:50:00.000-08:00

It has been said that a diet high in legumes and soy food may reduce the risk of Type II Diabetes mellitus (DM). So, Raquel Villegas and colleagues from Vanderbilt University and the Shanghai Cancer Institute set out to find the truth.
According to the American Journal of Clinical Nutrition, for nearly five years, researchers observed over 64 thousand women, who were not pre-diagnosed with Type II Diabetes, cancer or cardiovascular disease. They found a contrary association between quintiles of total legume intake and three mutually exclusive legume groups (peanuts, soybeans and other legumes) and Type II Diabetes. As a result, researchers concluded that consumption of legumes, soybeans in particular, was inversely associated with the risk of getting Type II DM.
Researchers also found that those who consumed the highest amount of soybeans were 47 percent less likely to have Type II DM and those who ate the most legumes were 38 percent less likely to develop the disease as well.

On a practical note, to help prevent flatulence from eating beans, rinse your cooked beans and then season before eating them. When you rinse the beans, you are getting rid of the sugars that we can't digest. When we can't digest something, bacteria digests it, when bacteria digests something, carbon dioxide gas is produced, you prevent that whole process from happening by rinsing them, hence you don't need to sing the song, "beans, beans, the more you eat, the more you ____." For example, after opening a can of organic beans, rinse them well in a strainer until all the bubbles disappear, then season them to taste, with some e.g., chili powder, a little cayenne, garlic and onion powder, a little lemon pepper, and place them on a whole-wheat or corn tortilla, with a little shredded mozzarella cheese on top. Place that in a toaster oven or conventional oven at 350 degrees F, for about 5 minutes until the cheese melts. Add some salsa and a little guacamole. Fold the tortilla over and you have a tasty burrito, have it with a salad or some steamed veggies, you have a quick and easy balanced meal. BON APPETIT!

Your LIVITICIAN,
Deborah A. Klein, MS, RD

Nitrite's n' Nitrate's...Who knew!!

2008-01-02T14:12:00.000-08:00

Researchers proposed that the benefit from enriched water might be the stimulation of nitric oxide production in the body. Nitric oxide is produced in the cells lining the surface of the blood vessels. It aids blood flow and reduces blood pressure. When we consume less nitric oxide, our risk of stroke and heart disease increases.

*Only about 5% of the nitrate we eat comes from bacon, ham, and other cured meats. The rest comes from nitrate naturally present in drinking water.

Nitrate and Nitrite are non carcinogenic-in fruits and veggies. They act as antioxidants during digestion or cooking. Fruits and veggies are naturally rich in Vitamin C, this inhibits nitrosamine formation as well as enhances the generation of nitric oxide from nitrite.
Nitrite can combine with naturally occuring amines in foods, forming nitrosamines. (Nitrosamines have been shown to be carcinogenic when administered in animals).

FACT: Cured meats contribute only about 5% of the nitrate we eat. The vast majority, 70%-85% comes in produce; spinach, lettuce, celery, cauliflower, grapes, strawberries, and root veggies. Vegetarians are likely to consume 10 times more than omnivores.

As humans, we are designed to consume our nitrate in more natural ways; vitamin, minerals, antioxidants, and phytochemicals.

Posted in L.A. Times by Susan Bowerman

Hungarian Paprika-Potato soup

2007-12-31T08:23:00.000-08:00

Simply satisfying!
This vegetarian soup is low in calories and fat and still provides satiety on a chilly evening. The advantage to preparing a homemade soup is that you are able to use nutritious ingredients that add flavor. Using a low sodium chicken broth and fresh herbs and spices, replaces monosodium glutamate, excess sodium, and other additives that are used in canned soups. Potato is the main ingredient in this particular recipe. Potatoes are loaded with potassium. One medium potato provides 926 mg about 1/4 of the recommended daily intake. Potassium is an essential mineral for nerve impulse transmission, muscle contraction, and heart function.

Ingredients:
2 lbs russet or other starchy potato (about 4 large)peeled and cut into 3" cubes
1 Tbsp olive oil
1 med white onion, finely chopped (about 1 cup)
4 cups low-sodium vegetable or chicken broth
2 Tbsp. finely chopped fresh dill
1 Tbsp. smoky paprika
1 tsp. hot paprika
1 tsp. whole celery seeds
1/2 tsp. salt
1/8 tsp ground nutmeg
1 c. fat free milk

Directions:
1. BOIL potatoes in stock-pot of water until just soft, about 20 mins. Drain and mash roughly. Set aside.
2. HEAT oil in stockpot over medium heat. Add onion and saute until translucent, about 5 mins.
3. STIR in broth and then add potatoes back to pot. Stir and break up potatoes into broth to reach a slightly chunky consistency.
4. ADD dill, paprikas, celery seeds, salt,nutmeg and freshly ground black pepper to taste.
5. Pour in milk and combine to just heat through, 2-5 mins. Do not boil.
Per 2 cup serving this soup provides 267 cal. 6g protein, 52g. carbs, 6g fiber,4g fat,0.5g sat fat, 1mg chol, 470 mg sodium

INCREASE FERTILITY THROUGH NUTRITION!

2007-12-12T00:43:00.000-08:00

How exciting that specific foods can actually increase fertility. For all those women out there who are having a challenging time getting pregnant, I pray this information helps.

According to research at the Harvard School of Public Health's department of nutrition, women who followed five or more lifestyle or dietary recommendations reduced their risk of ovulatory infertility by as much as 80%, compared with women who did not follow any recommendations.

The bottom line 10 key recommendations to increase your fertility include:

Avoid trans fats
Use more unsaturated vegetable oils, extra-virgin olive or canola oil
Eat more vegetarian protein, such as beans and nuts and less animal protein.
Choose whole grain sources of carbohydrates instead of highly refined carbs.
Drink a glass of whole milk or have a full fat yogurt each day.
Take a multivitamin that contains folic acid and other B vitamins - Livitician's recommendations: Try Twinlab Prenatal Vitamin excellent, easy to tolerate in a capsule and take Juice Plus, 17 servings of fruits, vegetables and grains in a capsule-gluten free (order at www.livitjp.com) Make sure and have foods high in folic acid (folate) too: Beans, artichokes, peanuts, romaine lettuce, fresh oranges, tofu, almonds, pasta, rice, kiwi, bread, corn, eggs, raspberries.
Get plenty of iron, but not from red meat-Livitician's recommendations: egg yolks, legumes, raisins
Avoid sugared sodas- Livitician's recommendations:Have Tea, sparkling waters with natural essence of flavor that do not contain artificial sweeteners (Arrowhead, Perrier, Pellegrino, Gerolsteiner, or Crystal Geyser)
If overweight, lose 5% to 10% of your weight.
Start an exercise program. If you already exercise, keep it up but not too excessive if you are already quite lean.

Enjoy and keep positive self talk/faith that you will have your baby soon.

Health Facts Behind Fish

2007-12-07T11:08:00.000-08:00

Omega-3s EPA/DHA (g)
Mackerel 2.2
Salmon 1.7
Salmon, canned 1.0
Sardines
Shark 0.9
Mussels 0.7
Sea Bass
Swordfish
Tuna
Halibut 0.5
Lobster
Oysters 0.4
Shrimp 0.3
Catfish 0.2
Cod 0.1
Mahimahi
(according to Dr. Kleiner from Clean Eating, adult women should aim for 7 grams of EPA and DHA per week!)

Not only are omega-3 fats EPA and DHA essential to the health of our system, but it's proven that fish fat can tilt our metabolism. It burns the fat instead of storing it. In addition, "recent research suggests that EPA and DHA can strengthen bones, fight depression and certain cancers, ward off Alzheimer's, enhance vision, lower blood pressure, and improve cholesterol levels".

Disturbing Article

2007-11-28T22:02:00.000-08:00

The picture included in this article was most disturbing so I decided not to include it in my post. This really is something to think about...

Obesity Leveling off in the United States

Results of a new study find that the obesity rates in the United States are leveling off at 1 in 3.

This is the first year out of the last 25, that government figures have shown obesity rates in the country to be stable, not continuing to increase at alarming rates.

The study found that overall, approximately 72 million Americans are obese. Another way of looking at it is 1 in 3 people are battling the bulge.

Overall, the CDC says Americans age 40 to 59 had the highest prevalence of obesity, with about 40 percent of that age group obese.

"What we can be optimistic about is we haven't seen a giant increase in the last couple of years," said Cynthia Ogden, an epidemiologist for the CDC's National Center for Health Statistics. "But we aren't seeing any decrease, that's for sure."

According to Ogden in years past, the rate of obesity in women was growing faster than that of men, but this trend has also begun to level off.

"It's a different story for men and women," she said. "It used to be that women were more likely to be obese than men. Now, that is not true anymore."

Obesity is defined as having a body mass index of 30 or greater.

An article from www.dogflu.ca

Cold and Flu Season

2007-11-20T11:20:00.000-08:00

When was the last time you had a cold? Well, it is that time of the year again. Cold and flu season can begin as early as October and can last until April. Two things that you can do to stay healthy this season is keep the germs away and boost your immune system.
First, wash your hands frequently. The skin is a large component of the immune system and microorganisms have a hard time penetrating the skin. However, your hands come in contact with nearly every thing throughout the day: counter tops, keyboard, money, etc. Your hands then pick up germs from these contaminated surfaces and a common way to catch the flu or a cold is by rubbing your eyes or nose.
Second, treat your body to foods that boost your immune system Garlic, cheese and other dairy products, vitamin C, and zinc all contribute to a well functioning immune system. Garlic has natural antibiotic abilities. Cheese and other dairy products contribute to a well functioning immune system especially yogurt. Lactobacillus acidophilusa a bacteria found in yogurt produces acids that kill other invading bacteria. Vitamin C is vital to immune system function and also aids in the absorbtion of iron. Vitamin C elevates interferon levels. Interferon are natural proteins produced by the cells of the immune system which inhibit viral replication within other cells of the body. Zinc, a mineral found in protein rich diet beef, fortified breakfast cereal, milk poulty and bread is also helpful to the immune system. However, intakes over 100mg of zinc per day can then start to depress the immune system.

Research Facts

2007-11-19T12:31:00.000-08:00

1. Dark chocolate increases your immunity and improves cardiovascular health.
2. Nuts lowers cholesterol level and satisfies your appetite without causing weight gain. Go nuts!
3. Did you know that eating at least one fish meal a week can significantly reduce risk for Alzheimer disease, and increase brain functioning? In the meantime, make the smart choice and eat fish. No wonder they travel in schools. Try salmon, which is high in omega –3 fatty acids and much lower in mercury than other types of fish.
4. Eating 5 to 6 times a day actually increases your metabolism, burns calories quicker, lowers cholesterol and promotes fat loss. In the meantime, don’t forget to SATISFY those midday munchies.
5. Eat your tomatoes for lycopene to help prevent against cancer, specifically prostate. Research shows fresh tomatoes, tomato sauce or paste are more powerful than the lycopene supplements. 6. 20% of children are overweight or obese, November’s journal of Pediatrics published findings that behavioral health needs more attention when analyzing weight gain. Depression is linked to more TV watching and eating. Help your kids be happy, they’ll be healthier.
7. No more eat till you pop!
8. Cocoa is high in flavonols that improves blood flow and lowers blood pressure.
9. Eating high fiber foods, 25 to 35 grams of fiber a day can prevent heart disease, cancer and reduces calorie intake, which promotes weight loss. Eat 5 servings a day of fruits and vegetables and a couple servings of whole grains to help you live longer and healthier. Did you know that the fiber in 5 servings of fruits and vegetables and cereals with at least 5 grams of fiber will actually help you… In the meantime, remember when it comes to fiber give yourself a high five.
10. Did you know that exercising helps keep you smart. Studies show the benefits of exercise in improving decision making and pattern of blood flow in the brain. In the meantime, remember to make time to move.
11. Did you know that people with higher fat diets are more likely to experience vision loss at a younger age? Harvard researchers found that people who ate 70 grams of fat, had nearly 3 times the risk of progressing to advanced macular degeneration compared to people with the lowest intake of fat (24 grams). People who ate more than 2 daily servings of processed baked goods were more than twice as likely to have their disease progress as people who virtually never consumed those foods. Processed baked goods contain high levels of saturated fat and trans fat, which increase heart disease risk. , do good for your heart and eyes, by choosing fruits and vegetables rather than pies, cakes and cookies. In the meantime, see your way clear to a low fat lifestyle!
12. Eat at least 2 fruits and 3 vegetables along with whole grains at your meals and you’ll meet your needs. Did you know that research looking at the diet records of over 100,000 men and women in US and Europe show that for every 10 gram increase in fiber there is a 14% decreased risk in getting a heart attack and a 27% decreased risk of dying from heart disease? In the meantime, don’t forget to pump up the fiber.
13. Did you know that eating foods rich in vitamin C, such as fruits and vegetables protect against arthritis? Studies show that people who consumed the lowest amounts of vitamin C were 3 times more likely to develop arthritis compared to those who consumed the highest amounts.
In the meantime, keep your bones and joints strong and have a fruitful day!
14. Did you know that Yo-yo dieting may increase one’s risk for disease? Researchers at the Hutchinson Cancer Research Center found that repeatedly losing and regaining weight may have a lasting negative effect on immune function, whereas maintaining the same weight appears to have a positive effect.
In the meantime, rather than going up and down in your weight, try going up and down with the weights as a step towards long-term health.
15. 3 svgs. lowfat dairy per day may lead to greater weight loss. A trip to the dairy section may mean inches off your mid-section.
16. Did you know that increasing the level of magnesium in your diet may help lower your risk for Diabetes? Results from over 150,000 men and women found that individuals who ate foods rich in magnesium such as roasted almonds, whole grains, fruits, vegetables and beans, were least likely to develop diabetes.
In the meantime, make sure to incorporate magnesium rich foods in your diet and enjoy the sweet life!
17. Cannabinoid Receptor 1 helps control hunger. Acomplia weight loss drug blocks it.

Thanksgiving Recipes

2007-11-12T14:22:00.000-08:00

Thanksgiving is around the corner. Here's a couple recipes that are de-licious!

PUMPKIN SURPRISE PIE!

Ingredients:
1 can (16 ounces) pureed pumpkin
¾ cup sugar
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
1 package (10.5 ounces) organic Silken tofu,* packed in water, rinsed, processed in blender until smooth
1 (9-inch) unbaked pie shell
*choose tofu made with soy beans rather than soy protein concentrate

Directions: Preheat oven to 425° F. In a blender (**Vitamix), blend the pumpkin and sugar. Add salt, spices, and tofu into the pumpkin mixture and blend again thoroughly. Pour the mixture into a pie shell and bake for 15 minutes. Lower the heat to 350° F and bake for an additional 40 minutes. Chill before serving.

Total servings: 9
Nutrition Analysis per serving:
216 calories, 37 grams Carbohydrates, 3 grams Protein, 7 grams Fat

**To purchase a Vitamix, the power blender for making smoothies and soups, etc. go to www.livitician.com and select the products tab.

TANTALIZING TURKEY LOAF! - great way to use the left over turkey breast.

Ingredients:

1 Tablespoon canola oil
2 teaspoons minced garlic (2 large cloves)
1 cup finely chopped celery (2 large stalks)
½ cup chopped onion
1½ cups diced red bell pepper (2 medium)
2½ cups thinly sliced mushrooms
1¼ pounds ground turkey breast
2 egg whites, lightly beaten
½ teaspoon freshly ground black pepper
Dash nutmeg
½ cup fresh whole wheat bread crumbs (1 slice)
½ cup minced fresh parsley

Directions: In a large nonstick skillet heat oil briefly and sauté garlic, celery, onions, and bell pepper, stirring until slightly softened, about 3 to 5 minutes. Meanwhile, boil a kettle of water and preheat oven to 375°F. Stir mushrooms into vegetable mixture, cover pan for a few minutes, then remove cover and sauté vegetables, stirring until all liquid has evaporated. Remove from heat and set aside. In a large bowl, combine turkey, egg whites, pepper, nutmeg, bread crumbs, and parsley. Add the sautéed vegetables and combine ingredients well. Transfer mixture to a lightly greased 8x4 loaf pan and set pan in a large shallow baking dish. Place in oven and pour boiling water into the outer pan to a depth of one inch. Bake loaf for 1 hour 15 minutes. Let loaf sit for 15 minutes before removing from pan and serving.

Total servings: 6
Nutrition Analysis per serving:
193 calories, 8 grams Carbohydrates, 32 grams Protein, 4 grams Fat

More recipes and holiday tips coming up soon.

LIVIT and LOVE IT!

Your Livitician,

Deborah A. Klein, MS, RD

Your Guide to Conquering High Cholesterol

2007-11-07T14:34:00.000-08:00

I. Introduction:
Cholesterol is a white, waxy fat found naturally in the body and is used to build cell walls and make certain hormones. Too much of it can clog the arteries and cut off the supply of blood to the heart, thus high cholesterol is the leading risk factor for heart disease. The three main factors that increase your risk for heart disease include high blood cholesterol/low HDL (> 200 milligrams per deciliter total cholesterol, <40>130 LDL) &/or high triglycerides (> 150 mg/100 ml blood), high blood pressure (> 140 systolic and 90 diastolic, below 120/80 =normal), and cigarette smoking. People who smoke a pack of cigarettes a day have more than twice the risk of a heart attack compared to people who’ve never smoked. In turn, blood cholesterol levels can be elevated by cigarette smoking and two other risk factors - obesity and an inactive lifestyle.

The important steps towards a healthy heart:
¨ Exercise regularly
¨ Utilize stress management techniques
¨ Have an eating pattern that is-

1. Low fat (<30% serving =" (<" 3 =" 10.5," over =" 105," serving =" low" food =" greater">5 grams dietary fiber). The American Dietetic Association recommends 25 to 30 grams of fiber per day.

IV. Soy-The Multifaceted Food:
Using soy products are an easy way to get a variety of protein sources in your day and simultaneously decrease your risk for heart disease and other chronic diseases. The soybean seed is 13 to 25% oil, 30 to 50% protein, and 14 to 24% carbohydrate.
¨ Soy protein, likely the genistein present in soy, lowers cholesterol levels 1. Soy decreases LDL-cholesterol levels and increases HDL, rather unique, since oat bran or decreased saturated fat intake decreases HDL levels.
2. Soy isoflavones, plant chemicals unique to soybeans, have antioxidant properties which protect LDL from oxidation and has favorable effects on blood vessel function.
3. Research studies using an average intake of ~40 grams of soy protein per day with a low fat (30% of calories), low cholesterol (<300 mg) diet was associated with a 12.9% reduction in LDL, 10.5% reduction in triglycerides, and an increase in HDL by 2.4%. One percent reduction in cholesterol decreases heart attack risk by two to three percent.
4. Soy protein compared to casein (cow’s milk protein), decreases LDL and increases HDL in individuals with normal lipid levels.

Bottom Line:
The FDA has recommended 25 grams or more of soy protein a day to reduce risk of coronary heart disease (reduce total and LDL cholesterol level). A sample day with soy:
Breakfast: Oatmeal made with soy milk and add ¼ cup soy milk on top = 6.5 g
AM Snack:
Dr. Soy California Blend Trail Mix (1 ounce) = 7 g
Lunch: ½ cup cooked soy pasta with ½ cup of your favorite marinara sauce with a mixed green salad = 6.3 g
Afternoon Snack: Whole-wheat crackers with 1-ounce part-skim milk cheese
Dinner:
Sushi with ¼ cup of edamame (fresh soybeans) = 5 g
Total = 24.8 g soy protein

V. “Five A Day” For Better Health:
Have 2 to 4 servings of fruit a day and 3 to 5 servings of vegetables a day for better health. One serving is 1 small fresh fruit (2 inch across/4 oz.), 1/2 cup of canned/fresh fruit or unsweetened 100% fruit juice, or 1/4 cup dried fruit (choose natural dried fruit without sulfur dioxide added), 1/2 cup cooked vegetables or vegetable juice, or 1 cup of raw vegetables. Add green leafy vegetables, such as spinach or kale which provide omega-3 fatty acids.

VI. Exercise helps increase your truck-loading cholesterol (HDL)!
Do aerobic exercise 30 minutes a day, it’s better to exercise more days for less time than less days for more time to strengthen the arterial vessel wall, increase collateral circulation and increase HDL.

VII. Conclusion:
Walk your talk! Go to the grocery store today and implement heart healthy eating into your long-term lifestyle.

Selected Grocery Items and Recipe:

1. Featured Products from the Livetician’s Grocery Shopping List:
Tea - Traditional Medicinals Organic Golden Green Tea
Bread/Cereals/Crackers - Whole Foods Organic Ezekial (3 g dietary fiber), Food For Life Ezekiel 4:9 Sprouted Grain Tortillas, 365 Organic 5 Grain Cereal with Soy, Kashi Heart to Heart/Go-Lean Crunch Cereal, Mother’s 100% Natural Oat Bran, Ak-Mak 100% Whole-Wheat Crackers
Beans/Grains/Nuts - Health Best Dried Organic Beans/Quinoa/Amaranth, Westbrae Natural/Eden Canned Organic Beans, Arrowhead Mills Whole Grain Amaranth, Lundberg Wild Blend Long Grain Brown Rice, Casbah Organic Whole-Wheat Couscous Original, 365 Organic Whole Wheat Pasta, Food For Life Sprouted Grain Pasta, Health Best Dry Roasted Soy Nuts/Raw Almonds, Dr. Soy/Genisoy Soy Nuts
Soy Products - Mori-Nu/Nasoya Organic Silken Tofu, Edamame (fresh-in deli), 365 Organic Soymilk, Whole Soy & Co. Yogurt
Supplement - Barlean’s Forti-Flax or Spectrum Essentials cold-milled organic flaxseeds
Condiments/Oils - Madhava/Sweet Cactus Farms Agave Nectar, Hain Pure Foods Canola Mayonnaise, Robbie’s Barbeque/Sweet and Sour Sauce, Bragg Liquid Aminos, 365 Organic Canola Oil/Organic Extra-Virgin Olive Oil
*Deborah creates a list of recommended foods available at Whole Foods customized for each client based on his or her dietary needs.

2. Recipe:
Livetician’s Energizer Shake! By: Deborah A. Klein, MS, RD
Ingredients:
4 ounces of tofu (“Mori-Nu” Firm) or ¼ cup nonfat dry milk powder
1/2 cup low fat or non fat plain yogurt
1 banana
1/2 cup of frozen strawberries (~5 strawberries), or frozen mixed berries
2 to 3 cups of 1% milk or soy milk (try Whole Foods Brand vanilla soy milk) {for a thicker shake, add ¾ of the blender full with milk}
1/2 cup filtered/bottled water/ice - optional (don’t need water if you use more milk)
Optional –For omega-3 essential fatty acids and fiber, stir in a Tablespoon of ground flaxseed to the cup you drink, so flaxseed doesn’t get rancid, need to drink it right away.
Directions: In a blender, put 4 ounces of tofu, yogurt, a banana, a handful of strawberries (about a 1/2 cup), and milk. If you like thicker shakes, instead of using water, fill the blender up with milk ¾ full. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of high fiber toast or a small bowl of cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on- the-go” energizer.
Serving size: 1 cup
Total servings: 5 Nutrition Analysis per serving:
96 calories, 4.6 g protein, 15 g carbohydrate, 2.5 g fat, 1.4 g fiber

Kale as a Source of Calcium

2007-11-04T14:57:00.000-08:00

Dairy products, such as milk and cheese, provide about 70% of the calcium in North American diets. These products are great sources of calcium. In fact fat-free milk is the most nutrient dense( milligrams per kilo calorie) source of calcium. However, leafy greens, such as kale also provide a great source of calcium without the extra calories and fat that whole milk and most cheeses provide. Some leafy greens contain calcium but it is not absorbed in the body because of the presence of oxalic acid. This effect is not as strong in kale. For those of you that are lactose intolerant this leafy green vegetable is a great way to get your calcium for the day.

Add kale to your dinner plate tonight by trying this quick recipe.

Ingredients:

1 bunch of kale, washed and chopped into bite-size pieces
1 yellow onion, sliced
1-2 cloves of garlic, minced or finely chopped
2-3 tablespoons of extra virgin olive oil
Juice of 1/4 lemon
1/2 cup of vegetable broth or water
Sea salt and pepper, to taste (optional)

Directions:

Warm olive oil over medium heat in a large pot or pan. Add onions and cook for 3-5 minutes or until slightly translucent. Be sure to stir the onions around once in a while so that they don't burn.

Add garlic and kale and mix them together with onions. Allow garlic, kale and onions to cook for one minute, then add vegetable broth and cover pot or pan for 4-6 minutes. Check kale from time to time starting at the 4 minute mark for tenderness.

Once kale is tender, add sea salt and just a few drops of lemon juice. Give it one last stir and serve.

Be sure to taste as you add lemon juice. Adding too much can turn the whole dish sour.

We enjoy this dish with avocado and a bowl of brown rice or quinoa.

Recipe by: Dr. Ben Kim

Migraine Headache Tips!

2007-11-02T10:36:00.000-07:00

MIGRAINE HEADACHES AND TRIGGER FOODS

Patients are walking into my office frequently with migraine headaches. So, here's some information that will hopefully help for all of you who want to get these headaches out of your life.

Migraine = severe head pain, plus one or more symptoms, including nausea, vomiting, and increased sensitivity to light, sound, and smells; lasting 4 to 72 hours.

Possible General Triggers:

Certain Foods
Hunger or missed meals
Changes in weather
Some physical activities
Emotions and stress
Medications
Hormonal Changes

Specific Food and Beverage Triggers:

Alcohol: Red wine, vermouth, champagne, and beer
Beverages with caffeine: Coffee, tea, soft drinks
Dairy Products: Aged cheeses, such as cheddar
Breads: Sourdough, fresh yeast, homemade
Vegetables and Fruits: Some types of beans (broad, Italian, lima, lentil, fava, soy), sauerkraut, peas, avocados, and overripe bananas
Snacks: Peanuts, peanut butter
Meats: Salted and cured meats (ham, corned beef, sausage, bacon, lunch meats), dried meats, pickled herring, chicken livers
Soups: Canned or from mixes
Desserts: Chocolate-based
Food Additives and Flavorings: Monosodium glutamate, sodium nitrite, soy sauce, marinades, and meat tenderizers
Recommendations:
1. Keep a diary of what you eat to determine your possible trigger foods. Depending on how often your attacks occur, you may need to keep the diary for a few weeks.
2. Drink water throughout the day, keep a water bottle with you at all times and keep sipping.
3. Eat foods that are high in fiber and protein, and low in simple carbohydrates.
4. Include almonds, watercress, parsley, fennel, garlic, cherries, and fresh pineapple in your eating plan.
5. Get regular moderate exercise.
6. Massage the neck and back of the head daily.
7. Choose baked, broiled, or steamed rather than fried foods, have anti-inflammatory foods and seasonings: fish, flaxseeds (grounded), organic eggs with omega-3's, legumes, ginger, turmeric. Stay clear from red meat as much as you can-it's the most inflammatory food available.
8. Eat small meals, within an hour after waking, and every 3 to 4 hours throughout the day, try not to go longer than 5 hours without eating.
9. Please stop smoking. Enroll in a smoking cessation program or try seeing a hypnotherapist, every patient from our practice who enrolled in a hypnotherapy program for smoking cessation, quit smoking by the end of the program.
10. See your dentist for treatment of any tooth problems or grinding, that may contribute to the migraines.
11. Relax, take hot baths, and listen to calming music.

12. VERY IMPORTANT: Supplement with Magnesium- key muscle relaxant, try: Phytotherapy liquid gel caps, available at Whole Foods: it contains Calcium Citrate Malate with Vitamin D and Magnesium.

Also, have fish oil capsules, great anti-inflammatory supplement, order EPA-DHA Extra Strength enteric coated capsules from Metagenics: http://www.livetician.meta-ehealth.com/

Health and happiness to you!

Your Livitician,

Deborah A. Klein, MS, RD
deborah@livitician.com

Halloween Treats for Children with Autism!

2007-10-26T11:51:00.000-07:00

The CDC’s Autism and Developmental Disabilities Monitoring (ADDM) Network released data in 2007 that found about 1 in 150 (8-year-old) children in multiple areas of the United States had an Autism Spectrum Disorder (ASD). The number of diagnosed cases of autism is on the rise; the reason(s) for this is unclear. Autism knows no racial, ethnic or social boundaries. Family income, lifestyle, and educational levels do not appear to affect the chance of occurrence.

Fortunately, dietary changes can make a significant change in people with autism. Research is profound on the positive impact that a gluten and casein free diet can make on children with autism. Gluten and/or casein free diet has been implemented to reduce autistic behavior, in addition to special education, since the early eighties {Autism, Vol. 3, No. 1, 45-65 (1999)}. The scientific studies include both groups of participants as well as individuals, and beneficial results are reported; “reduction of autistic behavior, increased social and communicative skills, and reappearance of autistic traits after the diet has been broken, {Autism, Vol. 3, No. 1, 45-65 (1999)}. Researchers have found that psychoactive peptides from improperly digested casein (milk) or gluten-based (wheat) foods affect brain function in some individuals with autism. Many children who have problems with cow’s milk also react to soy protein, so try rice milk or almond milk in cooking, cereals, etc.

To increase the variety of foods a child with autism can consume, you need to know what foods that child is allergic or intolerant to, so that dietary restrictions are not made unnecessarily. Testing for food allergies by a doctor who specializes in that area and assessment of food intolerances by a Registered Dietitian through food records and denoted symptoms should be considered as part of medical testing. The lack of ability to detect hunger, food allergies, and/or food intolerance can impact eating issues and ultimately the child’s health.

According to occupational therapists who specialize in autism, strong flavors are essential to increase sensory arousal. Wake up the child's oral motor skills through mint, ginger, cayenne, chili powder, black pepper, lemon. Try adding mint extract to chocolate chip gluten free cookies, cook beans with some chili powder, make quinoa/corn/rice noodle based macaroni and cheese with a dash of cayenne pepper.

For Halloween put some strong flavors in with some ginger candy: Here's some gluten and casein free grocery items that are great for the trick or treat bag:

"Let’s Do…Organic" Classic Gummi Bears Organic Candy- pre-packaged, great for giving away to the treaters
The ginger People” Ginger Chews Original sweet-hot soft ginger candy.

Crystallized Ginger Reed’s All Natural Ginger Candy.

Stretch Island Fruit Co. The Original Fruit Leathers.

“Yummy Earth” Organic Lollipops.
Real Foods Organic Corn Thins Multigrain Gluten Free.
Ian’s Cookie Buttons Crunchy Cinnamon (individual pouches).

Whole Foods Kid-Friendly Gluten and Casein Free Grocery List:

Beverages:
Select Organic Green Tea/Ginger Root/Rose Hips, Traditional Medicinals – Organic Chamomile/Organic Golden Green Tea/Organic Peppermint/Organic Echinacea Elder, Inko’s White Tea Unsweetened Hint O’Mint, 100% Natural White Iced Tea, 365 Italian Sparkling Mineral Water, Organic 100% Pomegranate Juice not from concentrate, Metro Mint unsweetened peppermint water.

Breads:
Whole Foods Gluten Free Bakehouse Muffins, Whole Foods Gluten Free Bakehouse Cinnamon Raisin Bread, Banana Bread, Sandwich Bread Food for Life Ezekiel Sprouted Corn Tortillas.

Bulk Foods:
Rice, Dried Fruit, Nuts, Dried Beans.

Produce/Juices:
Any fruit or vegetable, “Follow the Rainbow”, vary weekly and choose organic as much as possible (definitely choose organic for items that you’ll eat the skin or ones that have a large surface area, e.g., strawberries, apples, celery, grapes, peaches, potatoes, spinach, bell peppers, cherries, nectarines, pears, red raspberries, strawberries).
Edamame (Soybeans) Ready to Eat In the Shell or Shelled (*When buying soy products select products with soy beans rather than soy protein concentrate or isolated soy protein).
Juices in moderation, mix juices with 50% water, choose 100% juice, rather than sugar added. Ceres Juice, 365 Organic Apple Juice, Hansen’s Natural Multi-Vitamin Juice Awesome Apple, Naked Probiotic 100% Juice Smoothie (have half the bottle, 5 oz.).

Whole Body:
Barlean’s Forti-Flax Organic Cold-Milled Select Flaxseed, Spectrum Essentials Ground Flaxseed.

Seasonings/Sweeteners/Spreads:
The Spice Hunter Seasonings (Choose organic), Simply Organic Seasonings and extracts, Whole Pantry Organic Spices, 365 Organic Vanilla Extract, Organic Frontier Natural Flavors Alcohol Free Mint Flavor, Sweet Cactus Farms Organic Agave Nectar, Wholesome Sweeteners Organic Blue Agave, Shady Maple Farms Organic Pure Maple Syrup, 365 Organic Maple Syrup, Rapadura Organic Whole Cane Sugar, Maranatha Organic Peanut Butter, Fiordifrutta 100% Organic Fruit Spread, 365/Maranatha Organic Almond Butter, Eden Organic Apple Butter Spread.

Baking Products:
Cherrybrook Kitchen Gluten Free Dreams Chocolate Chip Cookie Mix, 365 Gluten Free Products: Cake Mix, Pizza Crust Mix, Pancake and Waffle Mix, All-Purpose Baking Mix, Corn Bread and Muffin Mix, Sandwich Bread Mix, Bob’s Red Mill Gluten Free Mixes, Arrowhead Mills Gluten Free Mixes, Bob’s Red Mill Xanthan Gum (great gluten free zucchini bread recipe on the back), Scharffen Berger Natural Cocoa Powder (*Cocoa increases immunity!), 365 Chocolate Chips, Bob’s Red Mill brand powdered egg whites.

Cereals: (Choose >5 gram fiber and <30>5 years)}:, Lightly Salted Dry Roasted Peanuts (common allergen: test if allergic to peanuts), Flavor Tree Snack Foods Deluxe Roasted Salted Mixed Nuts (No peanuts), Raw Sunflower Seeds, Raw Pistachio Nutmeats Halves and Pieces, Raw Pumpkin Seeds, Raw Almonds
Raw Walnuts Halves and Pieces, Health Best All Raw Nuts & Seeds (except Brazil nuts, Cashews, and Macadamia – are too high in saturated fat), Health Best Dried Fruits (Choose unsulphered, and no sugar added), “Dr. Soy” Soy Nuts
Pavich Organic Raisins, Whole Kids Organic Thompson Seedless Raisins
Organic Dried Fruit Cranberries, Harvest Organic Hunza Dried Pomegranates
Dried Blueberries Sweetened with Apple Juice, Stretch Island Fruit Leather 100% Fruit Snack.

Recipes:

ENERGIZER SHAKE!

Ingredients:

Powdered egg whites (available at Whole Foods, in the baking section, Bob’s Red Mill brand)
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (e.g. frozen peaches, mixed berries, or cherries)
½ cup of rice yogurt
4 cups of organic enriched rice milk
Optional –for added fiber and omega-3 essential fatty acids, stir in a Tablespoon of ground flaxseed (try Spectrum Essentials organic ground flaxseed) to the cup you drink, so it doesn’t get rancid, you need to drink it right away.
Directions: In a blender, put all ingredients together. If you like a thinner shake, add water and use less milk. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a small bowl of cereal {e.g., Puffins or Gluten Free Oats (Bob’s Red Mill)} with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store it in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on-the-go” energizer.

Serving size: 1.5 cups
Total servings: ~4
Nutrition Analysis per serving:
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat

MAC AND CHEESE IN A BREEZE!

Ingredients:

1 package of macaroni (quinoa/corn based), cooked
2 Tablespoons “Earth Balance” margarine (no hydrogenated oils)
1 ½ Tablespoons organic rice/quinoa flour
2 cups plain, unsweetened rice milk
Salt - pinch
Freshly ground pepper - pinch
Cayenne pepper – pinch (optional)
½ cup grated mozzarella rice cheese (casein and lactose free)
½ cup grated sharp cheddar rice cheese (casein and lactose free)

Directions: Preheat the oven to 375ºF. Melt the margarine in a saucepan. Stir in the flour and cook over medium heat, stirring constantly, until the paste cooks and bubbles a bit (it will be a medium thickness), don’t let it brown-about 2 minutes. Add the rice milk, continuing to stir as the sauce thickens. Bring to a boil. (Trick: If the sauce doesn’t thicken, then in a cup make a mixture of a ½ tablespoon of flour and 2 tablespoons of cold water that is thin liquid, no bumps, then slowly add to your sauce until the sauce is just the thickness you want). Add salt, pepper, cayenne pepper to taste, and stir in grated rice cheese, lower the heat, and cook, stirring, for 2 to 3 minutes more. Remove from the heat, stir in cooked macaroni (To cool this sauce for later use, cover it with wax paper).
Another option: Add a 6-ounce can of skinless, boneless, Wild Alaskan salmon for more protein.
Total servings: ~4
Nutrition Analysis per serving:
231 Calories, 20 grams Carbohydrates, 15 grams Protein, 9 grams Fat

BALANCED BLACK BEANS AND RICE!
Ingredients:

1 (15 ounce) can of organic black beans, rinsed and drained
1 (14.5 ounce) can of Mexican-style or Italian-style (your choice) stewed tomatoes
1 ½ cups cooked brown rice
1 clove garlic, minced
1 medium onion, chopped (1/2 cup)
1 teaspoon expeller pressed safflower oil (for high heat)
1 ounce rice cheese (lactose and casein free)

Directions: In a medium saucepan, sauté ½ cup onion and garlic in oil until the onions are translucent and the garlic in tender not brown. Stir in the drained beans and undrained stewed tomatoes. Bring to a boil; reduce heat to simmer. Cover pan and simmer for 5 minutes. Turn off heat and stir in rice cheese into mixture to melt. To serve, mound rice on individual plates; make a well in the centers. Spoon black bean mixture into centers. Add steamed vegetables on the side to make an optimally balanced meal. Serves: 4

* Another option is to make a pasta primavera with beans by mixing beans (Italian white kidney beans or small white beans) with Italian Style stewed tomatoes and steamed vegetables of your choice, e.g., zucchini, spinach, yellow squash, red bell peppers, sun-dried tomatoes, etc. over quinoa or rice pasta (rotelle or penne), and melt shredded rice cheese on top.

References for more recipes and ideas for autism:

The Kid-Friendly ADHD and Autism Cookbook: The Ultimate Guide to the Gluten-Free, Casein-Free Diet (Hardcover)by Pamela Compart (Author), Dana Laake (Author)

The Kid-Friendly Food Allergy Cookbook: More Than 150 Recipes That Are Wheat-Free, Gluten-Free, Dairy-Free, Nut-Free, Egg-Free, and Low in Sugar by Leslie Hammond

http://www.talkaboutcuringautism.org/gfcf-diet/recipes.htm
http://www.gfcfdiet.com/

Int'l Fdtn for Functional Gastrointestinal DisordersP.O. Box 170864Milwaukee, WI 53217414-964-1799http://www.iffgd.org/

Gluten Intolerance Group of North America31214 124th Ave. SEAuburn, WA 98092 info@gluten.net

American Academy of Allergy, Asthma and Immunology555 East Wells StreetMilwaukee, WI 53202800-822-2762http://www.aaai.org/

Living Without is a lifestyle guide for people with allergies and foodsensitivities. It discusses a variety of health-related issues, and providessupport, encouragement, guidance and resources.
http://www.livingwithout.com/welcome.htm

Allergy Grocer Fully Stocked Kosher Parve & Gluten Free Certified
http://www.allergygrocer.com/
www.glutenfreeworks.com

A New Year, A New You!

2007-10-25T14:34:00.000-07:00

I. Introduction: What does balanced eating really mean?

To achieve balanced nutrition: At every meal and snack you eat, have a balance of macronutrients- protein, carbohydrate, and fat to provide sustainable energy. Aim for ~50% of calories from carbohydrate (choose whole grains, fruit, and green leafy vegetables most often); ~20% to 25% from protein; 25% to 30% from fat (<10%>
If you wait longer than 5 hours to eat, your metabolism slows down, your body gets into a hibernation mode and thinks that you’re living during a famine, therefore you store more fat.
Eat optimally balanced meals and snacks, within an hour to 1 ½ hours after waking and every 4 hours throughout the day, maximum is 5 hours, to keep your sugar levels stable, increase your metabolism, help prevent fat storage, and to be energized all day!
*Bottom Line for knowing how much to eat: Be “in tune” with your hunger level, listen to your body! Your body knows how much it needs!

II. Food Label Focus: To know if it’s an optimal food to bring home- Look at 3 main items.

1. Fat

Follow Deborah’s “3 rule” to choose low-fat foods! Look on a food label for the total grams of fat; multiply that by 3, add a 0 at the end or move the decimal place over to the right. Compare that number with the total calories, if less than the total calories, it’s less than 30% calories from fat = LOW-FAT. Example: 5 grams of fat, 180 calorie food, 5 X 3 = 15, add a 0, = 150, 150<180>

2. Fiber is your best friend for increased satisfaction, high fiber foods give you more for your chew!

Aim for 3 grams or more of dietary fiber per slice of bread/per snack-for example, crackers, sports bars, and 5 or more grams per serving of cereal or per meal.
High fiber starches include: whole-wheat couscous, sprouted grain bread, oatmeal, quinoa, amaranth, barley, bulgur, brown rice, yams, or winter squash
High fiber fruits: S or S fruits (edible skin or edible seeds fruit): e.g.,apples, strawberries, blueberries or oranges (get bioflavonoids and fiber from the white part of the orange)
High fiber vegetables: focus on eating one cruciferous vegetable daily (broccoli, Brussels sprouts, cabbage, cauliflower, chard, kale, mustard greens, rutabagas and turnips – these have been shown in numerous research studies to offer protection against certain cancers, they are rich in fiber, vitamins and minerals). Follow the rainbow of colors when choosing your weekly fruits and vegetables to provide a variety of vitamins and minerals (for example, broccoli, spinach, tomatoes, chard, kale, collard greens, zucchini, red/yellow bell peppers, apples, berries, pears, oranges, limes).
When it comes to produce: Aim for 5 a day for your fruits and vegetables. Have 2 fruits and 3 vegetables daily.
*One serving of fruit equals, 1 small fresh fruit (2 inch across), ¼ cup of dried fruit (try to buy naturally dried, unsulfured) or ½ cup canned in it’s own juice or ½ cup fresh fruit or ½ cup unsweetened fruit juice (100% juice) – have maximum of a half cup juice per day mixed with water to prevent the calories from adding up so quickly (eat your fruit rather than drink it, so you get the fiber and increased satisfaction).
One serving of non-starchy vegetables = ½ cup of cooked vegetables or vegetable juice or 1 cup of raw vegetables.

3. Sodium

Try choosing low sodium foods more often: Aim for less than 150 mg per serving on most products and less than 400 mg sodium per serving for frozen foods. When a food is higher in sodium, please drink a lot of water to flush the sodium through, and balance that high sodium food with lots of vegetables to provide even more hydration and fiber. If you have hypertension, aim for less than 2,000 mg or 2 grams of sodium per day.

III. Learn the 3 D’s- Deciphering Dietary Deception!

Before going grocery shopping, prepare yourself with the dietary deception on food labels with specific ingredients to look for and specific foods that cause concern. The key words to look for are Lite, Free, Diet, Sugar Free – these words often translate into a packaged food that is not clean (meaning contains chemicals that may be carcinogenic, low in fiber (has no satiety value) and can actually increase your appetite, not conducive for weight loss).

If you see the words diet or sugar-free on the food product– keep it on the store shelf. Diet foods contain artificial sweeteners that can stimulate appetite and often contain artificial colors or flavorings that have been linked to ADHD and cancer. Sugar-free contains artificial sweeteners, which are not healthful, research has linked aspartame specifically to the obesity epidemic; artificial sweeteners are so sweet that they make us hungrier. The cleaner fuel you give yourself, the tastier the food will be and the more satisfaction you’ll receive with each bite.
Dietary deception is most prevalent in the breads, cereal, crackers, frozen and dairy department: Some examples include: Baker’s Inn 9 grain bread (you would think there would be at least 3 grams of fiber per slice, nope only has 2 grams of dietary fiber per slice, mono and diglycerides, and 210 mg sodium per slice); one of the most known diet foods, “pinch an inch” – Special K Kellogg’s Cereal (has less than 1 gram of dietary fiber, 220 mg sodium, and high fructose corn syrup).
Specific Food Labeling Tip to not be fooled by packaging: Look at the grams of dietary fiber for all starchy foods (e.g., bread, crackers, cereal, rice, pasta), grams of fat, milligrams of sodium on all packaged foods, and the ingredient list.
Red flags to look for in the ingredient list on labels and why:
Artificial colors/flavors– Yellow #5, Red #3, Blue #1, Green #3, etc. = some are suspected of being cancer causing, and may exacerbate hyperactivity
Artificial or processed sweeteners- Acesulfame potassium, Aspartame, Saccharin, Stevia, Splenda, sucralose, sorbitol, acesulfame, xylitol = may increase risk for cancer,
BHT - butylated hydroxytoluene (BHT) preservative= hepatotoxicity (liver toxicity) induced by the anti-oxidant food additive, may increase risk of cancer, and when BHT was applied to the skin, it was associated with toxic effects in lung tissue
Caffeine – increases blood pressure, may cause insomnia if ingested late in the day, may affect the developing fetus, mildly addictive, can cause excess energy or hyperactivity in some people
Carmine or cochineal extract = both are derived from female cochineal beetles, which are raised in Peru, the Canary Islands, and elsewhere. They provide a pink, red, or purple color to foods, may be declared as artificial color or color added on food labels and may be allergenic
Cocoa processed with alkali- processes out the benefits of cocoa, the antioxidants (catechins) are leached
Dough conditioners – additives to help improve the quality of the finished dough= may include carcinogenic agents, for example, potassium bromate and may include emulsifiers such as mono-and diglycerides which include saturated fats
Enriched, bleached flour = processed bread, destroys some of the nutrients originally present in the whole grains, enriched with some vitamins but not all those present in the original grain
RED FLAGS (cont’d):
Flaxseed (whole not grounded), flaxseed oil = when the flax is whole, it goes right through, the body does not get the benefits of the omega-3’s, flaxseed oil may increase cancer risk due to high levels of alpha-linolenic acid (ALA)
Ginseng (Panax ginseng) - Panax ginseng's most common side-effects is the inability to sleep. Other side-effects include nausea, diarrhea, euphoria, headaches, epistaxis, high blood pressure, low blood pressure, mastalgia, and vaginal bleeding.
Glycerol ester of wood resin = possible allergen, largely unabsorbed, some components are metabolized by the liver
High fructose corn syrup, corn syrup solids = excess fructose can increase LDL (bad cholesterol level, clogs the arteries), is more readily converted to fat by the liver, increases the levels of fat in the bloodstream in the form of triglycerides.
Mono and diglycerides = most likely to cause unwanted effects are those containing long-chain saturated fatty acids, especially stearic acid, increases blood cholesterol.
Monosodium glutamate (MSG) – flavor enhancer = may cause migraine headaches, chest tightness, wheezing, asthma attacks in those vulnerable
Olestra- fat replacement = may cause diarrhea, loss of important fat-soluble vitamins
Palm oil, palm kernel oil, fractionated palm kernel oil- saturated fat, increases LDL cholesterol
Partially Hydrogenated and hydrogenated oils, trans fat = increases cholesterol level and is carcinogenic
Polysorbate 60, 65- derived from sorbitol - an artificial sweetener = side effects include: Nausea, gas, diarrhea, stomach cramps or anal irritation
Potassium bromate – may increase risk of cancer
Sodium nitrite, nitrites – meat preservatives = may increase risk of stomach cancer
Sodium stearoyl lactylate- Sodium stearoyl lactate (and the similar calcium stearoyl lactate) - an emulsifier used as a dough strengthener in baked goods, is made by combining lactic acid and stearic acid, and then reacting the result with sodium
hydroxide or calcium hydroxide to make the sodium or calcium salt = stearic acid is a saturated fat
Sodium sulfite, sulfites – provokes asthma attacks in those vulnerable, may increase risk for cancer
Sorbitan ester of fatty acids - Mono-, di- and trisorbitan esters of palmitic, stearic, oleic, isostearic and sesquioleic acid = saturated fats
Soy Protein Isolate, soy protein concentrate, isolated soy protein –isoflavones are weak estrogens = eating too much (more than 100 mg a day) could possibly increase risk of cancer
Sucrose syrup – concentrated sugar
TBHQ (TERT-BUTYLHYDROQUINONE) = may induce free radical formation and erythrocyte membrane alterations (cell damage)

IV. EATING “ON THE GO” SNACK IDEAS:
Satisfying SNACKS:
Make your own trail-mix with roasted peanuts (check ingredients for peanuts, no oils added), and raw almonds/other nuts/seeds and raisins or dried blueberries/cranberries (check ingredients for no sugar or additives).
Spread 2 Tablespoons of all-natural peanut butter or soy nut butter on half a sprouted grain bagel/whole-wheat pita/whole-wheat crackers.
Blend 1/2 cup of plain or vanilla low-fat yogurt with vanilla soymilk with 1/2 frozen banana and a handful of frozen strawberries.
Spread pizza sauce/marinara sauce over an English muffin and place a sliced tomato and 1 ounce of Jarlsberg Lite Swiss Cheese or French Yogurt Cheese on top, melt in a toaster oven.
Layer a whole-grain blueberry toaster waffle with 1/2 cup plain low-fat yogurt and 1/2 cup fresh berries/defrosted frozen berries.
Scoop 1/2 cup low-fat cottage cheese into a cantaloupe or honeydew melon half.
Top a half of a cinnamon-raisin sprouted grain bagel with low-fat ricotta cheese and cinnamon sprinkled on top.
Combine 1/4 cup low-fat ricotta cheese or cottage cheese with 1/2 cup apple sauce and a dash of cinnamon. Sprinkle with Grape-Nuts or low-fat granola.
Roll a whole-wheat tortilla up with scrambled egg whites with 1 egg yolk and salsa.
Stuff half a whole-wheat pita with 1/2 cup low-fat cottage cheese and sliced canned (in it’s own juice or water) peaches, pears, or a fresh banana.
Stuff a pita pocket with sliced turkey breast or sliced part-skim milk cheese, tomato, and a squirt of mustard.
Use spreads such as chicken or tuna salad onto whole-wheat crackers.
Mix 1/2 cup low-fat cottage cheese with 1/4 cup strawberry yogurt and sprinkle with Muesli cereal.
Add cereal (at least 5 grams dietary fiber) to plain low-fat yogurt.
Spread 1 Tablespoon of Soy butter (try “I’m Healthy Soy Nut Butter” from Whole Foods) on 2 apple halves.
Spread all-natural peanut butter and all-fruit jam on Ak-mak crackers or a mini-bagel.
Top a mini-bagel with turkey or chicken breast.
Put slivered almonds and roasted peanuts in 1 cup of vanilla yogurt.
Have a box of raisins with soy nuts (try Dr. Soy or Genisoy brand).
Have ½ cup of edamame (fresh soybeans) as a completely balanced snack.
Blend coffee flavored soymilk with ¼ cup nonfat dry milk powder and ice for a high protein ice mocha.
Have an ounce of yogurt cheese on “Woven wheat” (available at Whole Foods/Wild Oats/Trader Joe’s) crackers.
Have low-fat string cheese (choose Organic part-skim milk, e.g., Horizon) with an apple or pear.
Melt part-skim mozzarella on a whole-wheat tortilla or toasted wheat pita, put some veggies on top (e.g., tomatoes, bell peppers, broccoli).
Spread all-natural peanut butter with sprinkled sunflower seeds in celery sticks and apple slices.
Frozen banana: Peel bananas; dip into cocoa and a dash of honey or pure maple syrup; roll in ground nuts (ground peanuts and walnuts or soynuts), freeze individually in plastic wrap.
Have ½ cup fruit or 2” across piece of fruit with 20 soy crisps, flavor of choice.
NOTE: Incorporate these snacks as part of your meal plan. If you still feel hungry beyond your individualized snack/meal times, nosh on vegetables “free foods”, e.g. bell peppers, celery, carrots, cucumbers, cherry tomatoes, etc. Also, drink lots of water and hot tea (drizzled with a little agave nectar) between snacks/meals.
ENERGIZER SHAKE!
Ingredients:
6 ounces of tofu (organic, soft or “silken” packed in water, rinse and drain) or ¼ cup nonfat dry milk powder or powdered egg whites (available at Whole Foods, in the baking section, Bob’s Red Mill brand)
6 ounces organic plain low fat yogurt (Fage 0% Greek Yogurt is best for lower carbs. to fit in the fruit)
1 small banana
½ cup strawberries
1 cup frozen blueberries
½ cup fruit of your choice (e.g. frozen peaches, mixed berries, or cherries)
4 cups of organic unsweetened soy milk (try “Silk” or Trader Joe’s brand)
Optional –for added fiber and omega-3 essential fatty acids, stir in a Tablespoon of ground flaxseed (try Organic Bob’s Red Mill whole ground flaxseed meal) to the cup you drink, so it doesn’t get rancid, you need to drink it right away.
Directions: In a blender, put all ingredients together. If you like a thinner shake, add water and use less milk. Put the top on the blender, chop, blend, and whip. You’re all set for an energizing breakfast or snack. Add a piece of whole wheat/grain toast or a small bowl of >5 grams dietary fiber cereal with the shake for even more sustainable energy. Make this shake the night before, keep it in the blender and store it in the refrigerator. The next morning, just press whip, and you’ve got a quick and easy “on-the-go” energizer.
Serving size: 1.5 cups
Total servings: ~4
Nutrition Analysis per serving:
239 Calories, 31 grams Carbohydrates, 16 grams Protein, 6 grams Fat

Hepatitis C

2007-10-19T13:16:00.000-07:00

What is Hepatitis C?
Hepatotropic virus also known as Hepatitis C (HVC) is an inflammation of the liver, usually caused by a viral infection and the most serious form of hepatitis. The liver is responsible to break down waste products in your blood. If the liver is inflamed, tender, and enlarged, it becomes unable to function normally. As a result, waste that would normally be filtered out by the liver builds up in the body. Therefore certain nutrients are not processed and stored.

What are the different types of Hepatitis?
Hepatitis is classified according to the virus that causes the condition. There are 3 leading types: Hepatitis A, B, and C. In addition, there are less common types known as Hepatitis D, E, and G. All are contagious to some extent.

What are the symptoms?
Symptoms include fever, fatigue, nausea, vomiting, headache, loss of appetite, muscle aches, joint pains, drowsiness, dark urine, light colored stools, abdominal discomfort, jaundice (yellowing of the skin due to an accumulation of bilirubin) and elevated alanine transaminase (ALT) liver enzyme levels in the blood.

How do you get Hepatitis C? Causes? Risk Factor?
Nearly 4 million Americans are infected with HVC. It is usually spread through direct contact with an infected person’s blood. It is hereditary and can be passed on from a mother to her unborn baby. An infected person cannot pass the virus by kissing, touching, holding hands, coughing, sneezing, or using public toilets. You may be at risk for HVC if you shared needles for intravenous drug use, used non-sterile equipment, had frequent exposure to blood products, or used an infected person’s toothbrush, razor, or other item that had blood on it.

Nutrition Intervention for Hepatitis C
If you have Hepatitis, it is crucial to eat healthy and exercise regularly.
Herbs:

Artichoke increases the effectiveness of the liver function.
Beets promote the regeneration of liver cells.
Burdock and dandelion are important for cleansing the liver and the bloodstream.
Licorice is effective in treating viral hepatitis due to antiviral activity.
Caution: Do not use this herb on a daily basis for more than 7 days in a row; stay away from it altogether if you have high blood pressure.
Have milk thistle extract 200-400 mgs 3 times daily. It contains silymarin (a flavonoid that has been shown to aid in healing and rebuilding the liver).

Recommendations:

Include artichokes in your diet. Artichokes protect the liver.
Have more greens, eat spinach, swiss chard, kale, bok choy and drink 100% vegetable juice (refrigerated at Whole foods or Trader Joes – 100% vegetables, has 2 grams dietary fiber per serving).
Stay clear from fried foods, sugar, highly processed foods, raw fish, shellfish, chemicals, food additives, and eat predominately vegetarian protein (e.g., beans and grains, fish, low fat dairy) rather than high saturated fat animal proteins (e.g., beef, chicken, turkey, lamb).
Get plenty of rest.
Leave the alcohol alone, including medicines containing alcohol.

Questions to address your doctor
Talk to your doctor if you are taking over-the-counter medications. Some medicines contain acetaminophen (Tylenol) that may cause liver damage due to the breakdown by the liver.

Kid-Friendly Snacks!

2007-10-17T11:07:00.000-07:00

Kid Friendly Kosher Snack Foods Grocery List!
Most items are available at Trader Joe’s or Whole Foods, purchase string cheese at any kosher market or Ralph’s.

Breads:
Turlock Pita Bread – Mini Whole Wheat (put a piece of cheese inside, or spread favorite nut butter on it)
Whole Foods Organic Whole Wheat Hot Dog & Hamburger Buns (put some organic ketchup on it, have protein source separate, kids like foods separate, e.g., string cheese or hard boiled egg on the side)
Food for Life Ezekiel Sprouted Grain Bread

Cheese:
Les Petites Fermieres Monterey Jack, Mozzarella
Miller’s String Cheeses
Polly-O Part Skim Ricotta Cheese (great as a spread with some jam)
Vermont Butter & Cheese Company Fromage Blanc

Condiments/Pudding:
Kozy Shack individual serving Puddings
Whole Foods Chunky Guacamole
Heinz Organic Ketchup

Organic Tortillas/Assorted Beverages:
Food For Life Ezekiel Sprouted Grain Tortillas
Stonyfield Farms Organic Yobaby drinkable yogurt or Low fat Smoothie
(In moderation treat)

Juices/Produce:
Juices in moderation, mix juices with 50% water, choose 100% juice, rather than sugar added.
Ceres Juice
365 Organic Apple Juice
Any fruit or vegetable, “Follow the Rainbow”, vary weekly and choose organic as much as possible (definitely choose organic for items that you’ll eat the skin or ones that have a large surface area, e.g., strawberries, apples, celery, grapes, peaches, potatoes, spinach, bell peppers, cherries, nectarines, pears, red raspberries, strawberries).
Organics Peeled Carrots
Edamame (Soybeans) Ready to Eat In the Shell or Shelled

Cereals- Put in a sandwich bag for kid’s to snack as a dry cereal, give them their protein source as a boxed milk, or cheese:
Whole Kids Organic Morning-O’s
Whole Kids Organic Honey Nut Morning O’s
Trader Joe’s Organic Honey O’s
Barbara’s Puffins
Cascadian Farm Organic Cereals (e.g., Organic Multigrain Squares – great to snack on it’s own)
Nature’s Path Organic Heritage Multigrain Cereal (“yummy flakes”)

Spreads:
Fiordifrutta Jam
Maranatha Organic Peanut Butter
Creamy Unsalted Peanut Butter From Unblanched Peanuts
Organic Raw Almond Butter
Sweet Cactus Farms Agave Nectar Light

Pre-packaged snacks/Dried fruits:
Health Valley Lowfat Tarts/Cereal Bars/Scones
Clif Kid Organic Z Bars
Solana Gold Organic Apple Sauce
Earth’s Best Organic Apple Sauce
Soy Nuts/Raw Nuts – Nuts are best for older kids (~>5 years)
Lightly Salted Dry Roasted Peanuts
Raw Sunflower Seeds
Raw Pistachio Nutmeats Halves and Pieces
Raw Pumpkin Seeds
Raw Almonds
Raw Walnuts Halves and Pieces
Whole Kids Organic Raisins
Organic Dried Fruit Cranberries
Dried Blueberries Sweetened with Apple Juice
Stretch Island Fruit Leather 100% Fruit Snack

Tuna :
Gefen Albacore Tuna in water (spread the tuna on crackers/pita)
Trader Joe’s Canned Tuna packed in water

Crackers/Cookies:
Kashi TLC Country Cheddar Cheese Crackers
My Family Farm Captain’s Catch Cheese Baked Crackers
Trader Joe’s Multigrain Crackers
Barbara’s Wheatines
Back to Nature Classic Rounds
Hain Rich
Lundberg Organic Rice Cakes
Hain/New Morning Honey Grahams
Country Choice Organic Snacking Cookies-Vanilla Wafers
Back to Nature Oatmeal Cookies
Barbara’s Animal Cookies
Lowfat Chocolatey Eats Cookies for People
TJ’s 100 Calorie Pack Cinnamon Graham Toucan Cookies

Chips/Treats:
Robert’s American Gourmet Pirate’s Booty/Veggie Booty
Vita Spelt Pretzels
Organic Snyder’s Pretzels
Newman’s Own Organics Unsalted Rounds Pretzels
Hain Popped Corn Mini Cakes
Genisoy Soy Crisps
Trader Joe’s Soy Crisps White Cheddar Flavor
Edamame
Yummy Earth Organic Lollipops

Dairy/Eggs:
Horizon Organic Boxed Milks (e.g., Reduced Fat Milk, Vanilla or Strawberry Milk)
Stonyfield Farms Low Fat Yogurts
Organic Lowfat Trader Joe’s Yogurt
Whole Soy & Co. Yogurts
Knudsen Lowfat Cottage Cheese
Trader Joe’s Lowfat Cottage Cheese
Whole Foods Organic Milk
Organic Grade A Large Brown Eggs Plus Omega 3
Chino Valley Ranchers Organic Omega-3 Eggs – for hardboiled eggs

What produce has the most pesticides?

2007-10-16T14:34:00.001-07:00

Pesticides in Produce

Environmental Working Group’s USDA Produce Analysis 1992-2001

Highest in Pesticides:

Apples
Bell Peppers
Celery
Cherries
Grapes (imported)
Nectarines
Peaches
Pears
Potatoes
Red Raspberries
Spinach
Strawberries

Lowest in Pesticides:

Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (sweet)
Kiwi
Mangos
Onions
Papaya
Pineapples
Peas (sweet)

Bottom line: Buy organic more often! Especially, for fruits with edible skin or a large surface area, since they're higher in pesticide residues.

Enjoy Liviting with Organic!

Deborah A. Klein, MS, RD

Mind Your Magnesium

2007-10-13T16:47:00.000-07:00

Great article on magnesium-Very informative!

Skimping on magnesium may increase your risk for type 2 diabetes, according to a recent study of about 165,000 people published in the journal Diabetes Care. Magnesium is a key element in bone health as well as muscle and nerve function, and a deficiency may also increase the risk of migraine headaches, osteoporosis, premenstrual syndrome, and an irregular heartbeat. To meet the recommended daily allowance, consume a variety of healthful foods. (See "Magnesium Sources," below, for ideas.) Supplements may also help, but talk to Deb first before taking them. Too much magnesium from supplements can cause diarrhea and lead to more serious problems, such as low blood pressure.

Magnesium Sources
The recommended daily allowance for magnesium is 320mg for women over 30, and 420 for men of the same age. The following foods will help you reach that goal.
-A half cup cooked spinach: 65 mg
-A half cup black beans:60mg
-One ounce of almonds:86mg
-Baked potato with skin: 55mg
-Two tablespoons of peanut butter: 50 mg

From an issue of 'Cooking Light' magazine By: Nicci Micco

Calcium

2007-10-11T22:07:00.000-07:00

About 99% of calcium in the body is found in the bones. Despite an inadequate intake of calcium the body will still maintain a normal level- thanks to the bones! Calcium can always be added and withdrawn. If the calcium needs are not met the body will resort to the bones-not an option for bone health. Aside from its critical role in bone, calcium also functions in blood clotting, muscle contraction, nerve-impulse transmission, and cell metabolism.

You might have noticed that milk is sometimes fortified with vitamin D. This is because calcium requires the presence of this hormone to ensure efficient absorption. The best source for vitamin D is sunlight. Even as little as 20 min in the sun can maintain vitamin D status.

Absorption of calcium is limited in the presence of some foods including caffeine, oxalate, phytate, and phosphoric acid (found in soda). Oxalate and Phytate are found in leafy green vegetables and inhibit the absorption of calcium by binding to it and excreting it from the body.

The recommendation for calcium is 1,000-2,000 mg/day. Dairy products are the best foods to eat to meet these needs. A glass of milk is an easy way to score calcium; a one cup serving contains 300mg! If you do not like milk or you are lactose intolerant try fortified orange juice; one cup contains 350mg.

Another option would be supplementing. Calcium supplements are sometimes poorly digested because they are not easily dissolved. To test for this, place the supplement in 3/4 cup cider vinegar stirring every five minutes. The tablet should dissolve within 30mins.

Tips for Irritable Bowel Syndrome!

2007-10-09T19:57:00.000-07:00

I had a patient today with severe irritable bowel syndrome. He's had to go on several treatments of antibiotics for over 2 years now, because of bacterial growth according to his Docs, those frequent doses of antibiotics has trashed his natural friendly bacteria production. Thankfully he came in today. He has no idea of what to eat and is scared to eat anything, he has a true fear of food, because he doesn't know what it's going to do to his body. He's feeling bloated all the time and starved. Luckily, after our session today, he has clarity and has a lot more variety of foods to choose from.

Here's some tips for those of you out there with IBS:

If you haven't had a food allergy test yet, please get one, so you know what you are allergic to, we want all irritants out of your body.
Keep a food journal of what you are eating and how you are feeling after those foods, so you can identify if you have specific food intolerances, e.g, are you intolerant to wheat or all gluten, or lactose and/or casein.
Once you know what the dietary culprits are that are exacerbating the problem, this will soothe your mind and body.
If you are gluten intolerant, try quinoa, butternut, acorn, all winter squash, peas, yams, sweet potatoes, organic potatoes with skin, amaranth, millet, buckwheat (is not wheat), corn, rice as alternatives for starches.

IRRITABLE BOWEL SYNDROME DIETARY MANAGEMENT

When an intestinal upset occurs:

1. Drink plenty of fluids.
2. Eat a bland diet-
Stay clear from spices, condiments, and highly seasoned foods: Specific gastric irritants: black pepper, chili powder, caffeine, coffee, tea, cocoa, alcohol, and drugs.
Watch out for high roughage foods, such as fruit skins, nuts and whole-grains.
Eliminate acidic irritants: tomatoes, tomato juice, citrus juices.
Eat low fat foods. High fat foods are irritating.
3. Put vegetables and nonacidic fruits through a food processor or blender. Organic baby food is a quick and easy choice.
4. Exercise, such as stretching exercises, swimming or walking is helpful.
5. Chew food well. Focus on eating slowly.
6. Eat small meals/snacks, eat small portions every 3 to 4 hours, try not waiting longer than 5 hours without eating.
7. Practice stress-management. Try doing deep breathing exercises. Shallow breathing reduces the oxygen available for proper bowels.
8. Wear loose-fitting clothing.
9. Wait 1 to 2 hours after eating before lying down.

The Key: Relax, get lots of rest and have positive thoughts.

Overall dietary management recommendations for IBS:

1. Drink plenty of fluids, gradually increase fiber (fruits, vegetables, plus whole grains-esp. brown rice, and legumes).
2. Eat low fat products. Avoid fried foods, animal fats, butter, ice cream.
3. Avoid coffee and other caffeinated beverages, chocolate, candy, the additives mannitol and sorbitol, margarine, nuts, orange and grapefruit juices, pastries, all processed foods, spicy foods, seeds, sugar, sugar-free chewing gum, and wheat bran and wheat products.
4. Avoid alcohol and tobacco, which irritate the stomach and colon lining.
5. Increase exercise: stretching exercises, swimming or walking.
6. Chew food well, do not overeat or eat in a hurry.
7. Focus on stress management. Practice deep breathing exercises for increasing oxygen for proper bowel function.
8. Wear loose-fitting clothing.
9. Wait 1 or 2 hours after eating before lying down.
10. Omit dairy products except for low-fat soured products or gluten (barley, oats, rye, and wheat) if not tolerated. Add calcium in other forms (almonds, asparagus, figs, blackstrap molasses).
11. Omit gas-forming foods if not tolerated: Beans, barley, brussels sprouts, cabbage, nuts, and soybeans.
12. To relieve diarrhea: Eat small frequent meals low in fiber (rice bread, cooked refined cereals, canned peaches and pears, mashed potatoes); increase fluid intake, (drink fluids between meals, only small amounts with meals-water, low-acid juices-apricot, pear, or peach; avoid very hot liquids); increase potassium foods (banana, cantaloupe, applesauce, canned apricots, molasses, honeydew melon). Omit lactose (milk), eat high pectin foods, which act as a thickening agent (apples, bananas), avoid carbonated beverages, avoid alcoholic beverages, avoid caffeine, avoid greasy, spicy, and gas-forming foods.
13. Supplementation: -Acidophilus (1 teaspoon in distilled water, twice daily on an empty stomach- replaces lost “friendly” bacteria, use a non-dairy powder form)
-Garlic (2 capsules 3 times daily, kills bacteria and parasites, enhances immunity)
-Calcium/Magnesium/Vit. D (1,000 mg Calcium daily- 500 mg/2 times per day, to replace calcium depleted and aids in forming stools)
-Vitamin B complex (100 mg 3 times daily, B vitamins are necessary for digestion and absorption of nutrients)
-Vitamin C (500 mg, 3 times daily, for healing and immunity)
-Vitamin E (400 IU daily, protects the cell membranes that line the colon wall)
-Zinc (50 mg daily, aids in repair of damaged tissue of the digestive tract and enhances immunity)
-Alfalfa in liquid or tablet form, contains vitamin K, needed to build intestinal flora for proper digestion, and chlorophyll for healing the bloodstream.
-Aloe vera is healing to the digestive tract. Take ½ cup of aloe vera juice up to 3 times per day, on an empty stomach.

Nutrition Tips for Your Busy Life

2007-10-08T10:28:00.000-07:00

Below is a great article from Mealtime.com providing a few suggestions in order to incorporate a healthy diet into your lifestyle. Although they suggest adding canned fruits and vegetables remember: it does not take much time to cut up a fresh tomato, peach, or onion as a nice addition to your salad or sandwich. Canned vegetables are better than no vegetables at all, however, fresh is best! Mix it up. Have fresh one day and canned the next. My concern with canned fruit and vegetables is that they contain excess sodium, sugar, and unnecessary calories.

Paint Your Plate with Color – Mix blueberries or pineapple tidbits in your yogurt. Garnish your salad with sliced beets or peach slices. Tuck spinach leaves into your sandwich. Use carrot coins, corn and sliced peppers as pizza toppers. Make a taco salad with tomato salsa. Fortify canned and homemade soup with green peas or beans. Switch to a sweet-potato salad. A rainbow of fruits and vegetables – canned, frozen, fresh - create a palette of nutrients and phytonutrients, or plant substances, on your plate. Many phytonutrients work as antioxidants that protect healthy body cells from damage – and may help protect against some cancers, heart disease and other health problems. Check Mealtime.org regularly for hundreds of free, healthy recipes made with phytonutrient-rich canned fruits and vegetables.

Go Lean with Protein - Protein-rich foods take center plate in most meals. A good thing since we all need protein to build and repair body cells. And emerging research suggests that eating more protein as you get older may help you keep your muscle mass as lifestyles become less physically active. No matter what the source, smart choices are also lean, low-fat or fat-free! Among the quick-to-prepare, quick-to-serve options to have on hand: canned tuna, salmon, chicken or turkey for salads and stir-fries; skinless chicken breasts, fish fillets or steaks to broil or grill; lean ground meat for burgers and pasta sauces; eggs to scramble; and a variety of canned beans for salads, stews, soups and more. An added bonus, salmon and tuna deliver heart-healthy omega-3s and beans provide fiber.

Fiber: Bundled with Nutrients and Phytonutrients – Fiber-rich foods – beans, whole-grain products, vegetables and some fruits - are loaded with health benefits. Fiber itself not only aids digestion, but also helps protect you from a host of health problems, from constipation and hemorrhoids, to some forms of cancer. Generally lower in calories, fiber-rich foods also help with weight management. There’s more: eating “fiber-rich” foods may help people with diabetes maintain blood sugar levels. And it’s heart-healthy. “Fiber up” your pantry: keep canned beans, vegetables and fruit on hand for quick and easy fiber-rich meals.

You Say “Tomato” – Tomatoes contain lycopene, a phytonutrient in the carotenoid family, which may help protect against prostate cancer and heart disease. Research indicates that heat from cooking or canning makes the lycopene in tomatoes more available to your body. That said, use the variety of canned tomato products, such as diced and whole tomatoes, tomato sauce and paste, tomato soup, and salsas, as your best and most convenient food sources of lycopene.

"Soy" Good! – Whether canned black or yellow soybeans, soybeans in the pod, soy drinks, tofu or the many other soy products in today’s marketplace, soy delivers on nutrition. It not only provides high-quality protein, but it’s also a good source of B vitamins, potassium, unsaturated fats and isoflavones, which may help lower your risks for some health problems. Soy protein may be heart healthy, too! Quick meal ideas: add canned soybeans to your soups, pasta sauces, chili and salads.(Mealtime.com)

A Low Carb Diet is Not the Answer!

2007-10-04T12:01:00.000-07:00

Your body needs carbohydrates! In fact 50-65% of your total calories for the day should contain carbohydrate.

Carbohydrates provide glucose for the energy levels of red blood cells and parts of the brain and nervous system. Eating too little carbohydrates forces the body to make glucose using primary amino acids from proteins found in muscles and other vital organs. Nevertheless, depleting the amino acids in cells that are needed for other critical functions such as building and maintaining muscle. In addition to the loss of protein, when you do not eat enough carbohydrates fats cannot be broken down completely in metabolism.
This does not mean go the coffee shop and get a blueberry muffin, scone or chocolate chip cookie. These are simple carbohydrates, full of white flour and 'empty' calories. Stay away from white flour. It causes a sudden rise and fall in your blood glucose levels, therefore, you are hungry again in a short amount of time. Choose carbs in their natural plant form. Consider brown (preferred) or white rice, fresh fruit, rolled oats, high fiber cereal, and sweet potatoes. These complex carbs are slowly digested, therefore, blood glucose levels are being regulated and maintained within a healthy range. When shopping for bread be sure to read the label! Always opt for the the whole wheat option and purchase the loaf with highest amount of fiber per slice containing whole wheat flour as the first ingredient.

Aim for carbohydrates that are natural, pure, minimally processed and full of fiber!

Thiamin

2007-09-27T16:21:00.000-07:00

What is Thiamin? Why Do I NEED it?

Thiamin is in the vitamin B family and is also known as vitamin B-1. B vitamins are water soluble, therefore, they are least likely to reach toxic levels. Water soluble vitamins cannot be stored in the body and any excess will be excreted from the body.
This B vitamin is essential for normal growth and development and helps to maintain proper functioning of the heart and the nervous and digestive systems. A study last year discovered that 1/3 of all patients suffering from heart disease are thiamin deficient. When the body is lacking thiamin the heart muscles become lazy and fatigued, and the upper chambers of the heart lose their strength and gradually enlarge.
Thiamin plays an important role in helping the body metabolize carbohydrates and fat to produce energy. Thus, persons who expend more energy and have a higher intake of calories need more thiamin than those who eat fewer calories.
Daily needs for thiamin are based on the amount of calories taken in each day. The recommended dietary intake for Vitamin B1 is 1.1 mg per day for adult males and 0.8 mg per day for adult females, although women that are pregnant require an additional 0.2 mg per day and those that are lactating require and additional 0.4 mg.
Clearly the body is not at high demand for thiamin, however, there are factors which effect thiamin absorption-especially alcohol. Vitamin B1 deficiency is common among alcoholics, simply because chronic alcohol consumption decreases the amount of Vitamin B1 absorbed by the body. Alcohol not only blocks thiamin assimilation but injures the small intestine, making nutrient absorption very difficult. Also at risk for deficiency are those who consume a lot of sweets, soft drinks, and highly processed foods.

Sources of Thiamin

The richest food sources of vitamin B1 are brown rice, egg yolks, fish, legumes, liver, nuts, peas, poultry, rice bran, kelp, spirulina, wheat germ and whole grains.

HOW TO PREPARE FOODS TO RETAIN THIAMIN

Some thiamin can be lost from foods during preparation and cooking because thiamin may be dissolved in the cooking liquid. Storage losses are small. To retain thiamin:

.Use enriched or whole-grain pasta or rice and do not wash before cooking or rinse after cooking.

.Cook vegetables in a minimal amount of water.

.Roast meat at a moderate temperature and cook only until it is done - overcooking at a high temperature destroys thiamin.

Garlic: A food, herb, and medicinal plant

2007-09-25T11:59:00.000-07:00

Garlic contains phosphorus, potassium, calcium, protein and significant amounts of vitamins B & C which makes it an essential part of any diet. In addition, it contains allacin which is a sulphur compound that has antibiotic and antifungal properties that the body does not build a resistance to. In order to release allacin the garlic clove must be cut or mashed. Also, the allicin in garlic would be rendered useless if it were exposed to unnecessarily high degrees of heat so try to add the minced or mashed garlic right before cooking is done and the food is ready to be served. The allicin in garlic is able to kill germs, disease, bacteria, and harmful viruses. Thus, we can see the effects of garlic on the heart: (a) kill infection in and around that area, and (b) help prevent coronary thrombosis (bloodclot in an artery near the heart), cardiac arrest, and palpitation (rapid heart beating) from occurring.

Garlic can be obtained in many forms though none is as flavorful and as effective as the fresh form. It can be found in powders and salts used for cooking also in pill forms for supplementing. Only the fresh, however, can be certain to provide the various health benefits.

Add garlic to pizza, spaghetti, salads and marinades.

Restless Legs Syndrome - Nutrition/Health Recommendations

2007-09-18T22:21:00.000-07:00

NUTRITIONAL RECOMMENDATIONS FOR Restless Legs Syndrome (RLS)!

Habits worth focusing on to help alleviate restlessness:

1. Say see ya to the caffeine, have a xanthine-free diet, by eliminating chocolate (cocoa), coffee, tea, and soft drinks containing caffeine. Caffeine has been shown to increase subjects’ susceptibility to develop symptoms of RLS at lower blood glucose levels.
2. Reduce alcohol consumption –it may make RLS symptoms worse.
3. Bye-Bye tobacco.
4. Reduce stress- make time for relaxation and rejuvenation, try meditation and keeping a positive attitude.
5. Eat healthy foods – many patients with RLS, particularly if they also have spontaneous leg cramps, appear to have hyperinsulinism causing functional hypoglycemia during glucose tolerance testing. In an open trial, of a group of 350 patients (J. Med Assoc 60(5):29-31, 1973), had a prompt remission or at least, a striking reduction in symptoms after being placed on a sugar-free, high protein diet along with frequent nibbling and one night snack. At every eating time eat high fiber carbohydrates with low fat protein sources and eat every 3 to 4 hours.
6. Manage your medications- some medications may worsen symptoms of RLS, discuss with your physician any medication alternatives that will not exacerbate RLS.
7. Supplements –may need to supplement with folic acid (5 to 30 mg daily), RLS may be an early neurologic manifestation of folate deficiency. Vitamin E supplementation (~300 IU daily), reports some RLS relief, may take up to 3 months for the full benefits. Iron supplementation (10 mg capsule) if iron-deficient, since iron deficiency is known to cause akathisia (restlessness) by reducing dopaminergic and opiate neurotransmission. Magnesium deficiency known to increase neuromuscular excitability can also cause the syndrome – supplement with ~350 mg/day magnesium.
8. Exercise Regularly – use those muscles, move daily by taking the stairs instead of the elevator, walk around the neighborhood, and walk/move during your breaks. Aim for 30 to 45 minutes per day of moving.

Organic Produce

2007-09-18T14:52:00.000-07:00

Is it worth it to spend the extra money and buy organic produce? Can organic produce be that much healthier? Research says yes.
According to the New York Times, a recent study has shown that organic tomatoes contain a higher level of flavonoids. Due to their antioxidant activity, flavonoids have shown numerous health related benefits. Strong experimental evidence displays their inherent ability to modify the body's reaction to allergens, viruses, and carcinogens. They show anti-allergic, anti-inflammatory , anti-microbial and anti-cancer activity.
Over 4,000 flavonoids have been identified, many of which occur in fruits, vegetables and beverages (tea, coffee, beer, wine and fruit drinks). The contribution of flavonoids to the antioxidant defense system may be substantial considering that the total daily intake of flavonoids can range from 50 to 800 mg. This intake is high compared to the average daily intake of other dietary antioxidants like vitamin C (70 mg), vitamin E (7-10 mg) or carotenoids (2-3 mg).
More on organic produce...

Yes, it's not too late to increase your metabolism.

2007-09-06T23:02:00.000-07:00

Patients frequently think they are stuck, their body is not burning anymore. Ever since they past 30 years old, their body is not the same. They think that this is the way it is, can't do anything about it. Thankfully, this is not the case, you can increase your metabolism even after living a sedentary lifestyle.

The two ways to make your body burn more calories:
1. Increase your muscle mass by doing some push-ups before you go to sleep, doing Therabands (resistive bands) which you can do at your office/at a hotel/at home, easily, or do some weight lifting. The key to increase muscle is to do 3 sets of 10 to 12 repetitions with 3 body parts for a minimum of 2 times per week. Always do your bigger body part first, e.g., back before chest before shoulder before biceps, then triceps. To know if you are lifting the appropriate weight, make sure you feel it after 10 reps, if you can do the exercise easily after 12 reps, it's definitely time to increase the weight.

Increasing your muscle, makes your body more of a calorie burner, even while you are sleeping you will burn more calories, the more muscle you have on you. One pound of muscle burns 17 times more calories than a pound of fat, that's my motivator to do some resistance training.

2. Eat every 4 hours, try to not go longer than 5 hours max. If you wait longer than 5 hours, your metabolism will slow down. Just the act of eating increases your metabolism. It's called the systemic dynamic action of eating, digesting, absorbing, and storing takes energy, thus, eating smaller quantities more often will help you burn more calories throughout the day. Keep in mind, in order to get a metabolic benefit from your eating time, it needs to be at least 150 calories, so those lite 80 calorie yogurts are not going to cut it. Have a balanced snack, e.g., an apple and 2 Tbsp. nuts (~12 nuts) or ~8 Ak-mak (whole-wheat) crackers with 1 ounce low fat cheese.

Also, key note, to help prevent the nighttime eating frenzy, eat the majority of your calories throughout the day, this will help you feel more satisfied. Our satiety hormones, that tell us whether we are full or not, do not work as effectively at night, so if we were so busy during the day that we skipped lunch or waited 6 hours until we finally ate, we are setting ourselves up for eating everything in site and having an insatiable hunger. The majority of my patients have the hardest time at night with controlling what they eat, due to this natural hormonal state and typical hectic work life. Now with the insight on what is physically going on, may you feel satisfied, energized and burn calories effectively throughout your day.

HEALTH AND HAPPINESS TO YOU. ENJOY LIVITING!
Your Livitician, Deborah A. Klein, MS, RD

Is there a short cut to weight loss?

2007-09-03T00:08:00.000-07:00

I just saw one of my teen patients today at the gym. He was telling me that his mom, dad, and good friend are doing the "Cookie Diet" now, "they are doing awesome on it, they lost ~20 pounds." "They eat 6 cookies to start their day and then have a protein and vegetables for dinner." NOW- C'MON. These are intelligent people, they really think this is the answer. Everyone who diets, wants a gimmick. They think the only way for them to get results is to have a gimmick to follow, and the only goal in their mind is to have a lower number show up on the scale. It doesn't matter if the number is reflecting muscle, organ tissue, water and some fat loss and that they won't follow it for life. They often say, I'll just do this diet for awhile to get a jump start, then I'll eat healthier and more balanced. Yeah, that's really gonna work. Nope. THE DEFINITION OF A DIET WORKING, IS THAT YOU WILL BE ABLE TO DO IT FOR LIFE. I hear it all the time, on the radio, from the people I talk to, "oh that diet worked great for me, I lost 20, 30, 40 etc. pounds, I gained half of it back when I got off of it, so I just have to go back on it, then I'll be fine."

This diet perspective that people have is warped. This mindset is way off. The real truth in regards to our weight and health, is giving our body respect, treat it with kindness. Listen to it, is it hungry, or is it just wanting to move, or is it wanting to dance, pray, sing, or talk. It's time for Americans to shape up with their mindset or ship out to their demise. Look at the stats, the obesity rate in the US is increasing in all states, according to the Centers for Disease Control and Prevention, AP, "released a report last year that found a nationwide obesity rate of 32%." Obesity costs $117 billion a year in preventable health care expenditures and "is pushing the health care system to the breaking point, according to Jim Marks, a senior vice president of the Robert Wood Johnson Foundation, a health care philanthropy group that sponsored the Trust for America's Health Study released in 2007. Mississippi ranked number one three years in a row as the fattest state in the country and Colorado is the leanest. For childhood obesity, DC is No. 1, with 22.8% of its children are overweight (great job our nation's capital) and Utah ranked last with 8.5%. What is it that they are doing differently in Colorado and Utah to be the leanest in our country? The study doesn't show that, but as a Registered Dietitian for over 13 years, I can logically deduce that in Colorado they have a beautiful environment that is conducive to exercising, when I went to a conference there, I saw everyone running around, hiking, biking, walking to go eat. The air there breathes health. And in Utah, they pray, a great way to nourish the soul and distract from the eating focus. To end, I pray that our society can focus on self-care and respect so that we set a good example for our kids, so that they can live longer than us, right now if things continue as is, they may die before us, G-d forbid.

Your Livitician, Deborah A. Klein, MS, RD

Leave the microwave alone!

2007-08-30T22:30:00.001-07:00

One of my patients today told me he was microwaving everything he eats, he actually owns 2 microwaves, since he keeps kosher, he has one for his meat meals and one for dairy meals. He was shocked about the research that I told him about relating to microwaving and plastic containers. After our discussion, he is making the switch to toaster ovens.

Microwaving denatures protein, it actually changes the chemical structure of protein. Protein is in all foods except for fruit, and when would you ever microwave fruit, yuck. So, all his foods that he was eating was chemically altered, not conducive to health. Eating microwaved foods may be carcinogenic due to this alteration. Some research is even showing that microwaving water is no good, there was a study done on plants, all other conditions were the same except for the water they were given. The one that received microwaved water, was dead after a couple days, where as the filtered watered plant was thriving beautifully. Basically, microwaving water takes the life out of the water, makes the water dead. Sounds strange, but think about it, what happens during the microwaving process, bombardment of the food/liquid cells, it's like a food boxing match.

Also, try to buy more glass or aluminum or pyrex to store your leftovers in, since the plastic even at room temperature may leach dioxins, which are carcinogenic, I'm sure you heard about the water bottle news, to keep your water in glass bottles instead. I bought a bottle of Voss water and Oxygenizer water at Whole Foods, since they're in glass bottles, and I just keep refilling my water in the glass bottles.

So, instead of heating up your food for 30 seconds, you'll take 5 and have time to make a phone call or check emails while your food is heating up in the toaster oven at ~400 degrees covered with foil, maintaining the food integrity.

Your Livitician, Deborah A. Klein, MS, RD

Watch out for food label deception!

2007-08-29T19:49:00.000-07:00

Buyers beware when you go grocery shopping! One of my chapters in my book is deciphering dietary deception. I just finished the research by looking at all the food labels on the market at Ralph's, Whole Foods and Trader Joe's. The most deception was available at Ralph's since it's a general supermarket. The most product deceit was in the bread, cereal and yogurt aisle. Just because a bread says it is 7 grain or multi-grain or whole wheat, still look at the grams of dietary fiber and the ingredients. To be the master of grocery shopping, make sure your bread has 3 grams of dietary fiber per slice and the ingredient list does not have artificial colors and hydrogenated oils and enriched flour nor flax seed. Yes, flax seed does you no good when it's whole flax seeds, it goes right through you, and you get no benefit. Select organic, milled or ground flax seeds in a package at Whole Foods or Trader Joe's that you'll keep in your freezer, in the sealed, transparent package and add a Tablespoon or 2 to your cereal or yogurt to get the most omega-3 benefits. Also, please keep flaxseed oil on the shelf, research is showing that the oil may increase risk for cancer. Fish oil capsules are the best for supplementation.

More details in grocery shopping mastery will be available this Fall when my book comes out.

Enjoy Liviting,

Deborah A. Klein, MS, RD

Strongest evidence for cancer protection

2007-08-28T22:37:00.000-07:00

Cruciferous Vegetables - e.g., broccoli, cauliflower and kale. Dark leafy greens, spinach and chard, cooked tomatoes, apples, pears and citrus all show cancer protective effects in some large studies.

Clinical trials are finding that black raspberries, blueberries and pomegranates - staving off cancer recurrence in some patients.

In the U.S>, survey data from the Department of Agriculture have shown that 52% of our overall vegetable consumption comes from iceberg lettuce, potatoes and canned tomatoes. These do not provide an array of nutrients and phytochemicals that we are needing to prevent cancer, so the research that is showing that eating 5 a day for better health is not providing the cancer protective benefits may be because people are not eating enough variety.

Also, how we eat the vegetables has an impact on effectiveness, the lycopene in tomatoes is fat-soluble and most easily enters the bloodstream when cooked or eaten with fat, as in tomato sauce. The Harvard group reconfirmed this in 2002 for 47,365 men followed for 12 years. Men who ate 2 sauce servings a week, versus less than once a month, showed a 23% reduced prostate cancer risk.

The PLCO (Prostate, Lung, Colorectal and Ovarian Cancer) trial found that among nearly 30,000 men followed for a little more than 4 years, those eating broccoli more than once a week had a 45% reduced prostate cancer risk, compared with men who ate it less than once a month. The evidence is showing cruciferous vegetables are among the few vegetables showing significant protection for several cancers, including bladder, lung and prostate. Unlike tomatoes, raw broccoli is better, since the anti-carcinogen chemicals called isothiocyanates, are water soluble and can be lost when cooked.

This year, the PLCO study found that, Spinach - rich source of antioxidants folate and lutein, might help ward off prostate cancer. Also, citrus fruits seem to be protective against esophageal cancer, as were spinach and tree fruits such as apples and pears.

Apples, a rich source of quercetin, anti-cancer compound, showed a protective effect against lung cancer.

Need the whole fruit and vegetable to get the benefits, lycopene didn't work, need the whole tomato. Large doses of B-carotene is dangerous, may increase lung cancer risk.

Eat your pomegranates, raspberries, blueberries, cherries, grapes (and drink wine in moderation, 5 oz. daily), all high in flavonoids- anti-inflammatory or have pomegranate juice to lower PSA counts and black raspberries, highest concentration of polyphenol ellagic acid may help decrease risk for esophageal cancer.

Freeze-dried berries may be more beneficial that fresh for decreasing cancer risk. Have Trader Joe's triple berry O's, or granolas with freeze dried berries.

Move and groove too to help decrease cancer risk - Women who exercised 30 minutes six days per week and had high fruit and vegetable intake cut cancer recurrence by 44% (WHEL-Women's Health Living and Eating, trial).
Weight loss also key factor, close No. 2 to smoking cessation to decrease cancer risk.

Eat a variety of fruits, vegetables because they complement each other to attack all the different mechanisms that cancer works through.

Your Livitician, Deborah A. Klein, MS, RD

To be in charge of whether the food goes in or not.

2007-08-27T01:08:00.000-07:00

Be TRUE and PRESENT. It's all about self-respect. We don't own our body, our body is on loan, when we die, we don't take our body with us, our soul goes with us but not our body. SO, let's focus on nourishing our soul, taking care of our soul, cause that's what lasts. My advice to those who are having a rough time, putting down the fork when your tummy is full and your cells have had enough: think before you go for another bite of food, what is it that you are truly feeling, why are you wanting that other piece of chocolate, why do you want that pint of ice cream? Are you tired, wanting some lovin', feeling deprived... When your answer to am I hungry is no, try something different, step away from the table, and start dancing, I know it sounds silly, but sing a song out loud or to yourself and start moving, "I don't need that cookie, I don't need that cookie, just dance, dance, dance, instead." It really works. Just moving gets us awake, and strengthens us to focus on other things besides food to nourish ourselves, dancing is an expression of our soul, have fun expressing.

Deborah A. Klein, MS, RD

What is the key to keep a person inspired?

2007-08-27T00:32:00.000-07:00

I truly want to help each patient who walks into my door. But, the most frustrating part of my job is I can't help a person who isn't ready to make changes and stay focused on maintaining a healthy way of life for life. What is it, that will keep a person inspired each day to have the mindset to choose life over another mouth full?

I was just at the gym today and saw a patient of mine who was working out, awesome job, but she still hasn't reached her healthy weight, because her emotions are getting in the way of her "control" over her food. She told me she eats and eats when she is angry, lonely, and depressed. How can I help her realize that the food does not have control over her life? The food doesn't have a mind or a heart or a soul. I want to help all of you out there who feel like the food is on the throne and you want to bow down to it, and obey it by eating it no matter what your tummy is telling you. Please let me know how you are feeling out there when it comes to eating when you are not hungry?

Email me at deborah@livitician.com.

best of health,

Deborah A. Klein, MS, RD
Your Livitician

Weight loss/nutrition/diet news

2007-08-24T12:41:00.001-07:00

Did you know that one pound of muscle burns 17 times more calories than a pound of fat? The key to make your body more of a calorie burner is to increase your muscle mass. Try to do some push ups in the am or before you go to sleep, do some tricep dips on the park bench when you're playing with the kids.

10 Tips to Healthy Eating

2007-08-24T12:07:00.000-07:00

An article from http://www.realtime.net/

Experts agree the key to healthy eating is the time-tested advice of balance, variety and moderation. In short, that means eating a wide variety of foods without getting too many calories or too much of any one nutrient. These 10 tips can help you follow that advice while still enjoying the foods you eat.
1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2.Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat. Use the Nutrition Facts panel on the food label to help balance your choices.Choosing skim or low-fat dairy products and lean cuts of meat such as flank steak and beef round can reduce fat intake significantly.If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

The Facts About Fat

2007-08-21T09:56:00.000-07:00

Below is an article from August 2007 issue of Cooking Light magazine written by Maureen Callahan, MS, RD. Cooking Light is a great resource for healthy cooking, always providing healthy alternatives to make every recipe more nutritious by substituting ingredients and recommending different methods of cooking. Cooking Light is not only for the inspired chef. They also provide interesting facts about a variety of food, beauty tips, and guideline for healthy living.
In this article Maureen Callahan provides the good, the bad, and the ugly, on the various fatty acids to include how much to eat, the effects that fat has on our bodies, and the source of each type of fat. She also brushes upon the trans-fat ban that has recently taken effect in New York City. "It's just a matter of time before tran fat disappear from the American landscape," says Maureen Callahan, MS, RD.

The Facts About Fat
Trans Fat Bans have helped bring awareness to the many roles other fats play in our diets

From curbside snack carts to four-star restaurants, New York City chefs have until next year to rid their kitchens of trans fat. Its a bold move but a necessary one, according to city health officials.

"When you look at the evidence, there's no question artificial trans fat increases the risk of coronary heart disease," says Sonia Angell, MD, director of cardiovascular disease prevention and control at New York City's Department of Health. "The most conservative estimates show that the replacement of these fats with heart-healthy alternatives can decrease coronary artery disease risk by six percent, and it is likely even higher." In fact, a recent Harvard University study showed that women with low blood levels of trans fat are three times less likely to develop heart disease.

The Big Apple's impending trans fat ban is making other cities food companies and scientific experts pay closer attention to the increasingly complex relationships between dietary fat and health. Here's the latest on fats, including where each is found , what it does, and how much or how little to eat.

Trans Fat

There are two types of trans fat-the kind that occurs naturally in small amounts in animal products, and the artificial kind produced by adding hydrogen to liquid oils so they remain solid at room temperature, which helps extend the shelf life. So far no studies have examined how natural trans fat impacts health, but the artificial kind raises levels of LDL("bad") cholesterol and lowers HDL ("good") cholesterol, raising the risk of heart disease.

Where it's found: Most commercially produced fried foods, baked goods, and stick margarine are made with artificial trans fat. Natural trans fat can be found in red meat, butter, milk, and cheese.

How much to eat: As little as possible. The American Heart Association (AHA) suggests limiting trans fat to less than one percent of your daily calories, about two grams if you follow a 2,000-calorie-per-day plan. That figure includes artificial trans fat as well as natural, since natural trans fat sources are often high in another type of fat linked to heart-disease risk factors-saturated fat. "If you're mindful that you want to decrease both trans fat and saturated fat, you're in a good position. I think some people are so focused on trans fat that they forget about saturated fat," says Alice Lichtenstein, DSc, director of the Cardiovascular Nutrition Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging in Boston.

Latest News: The Food world is working at warp speed to find replacements for artificial trans fat. In addition to New York, eight other large American cities-including Los Angeles, Philadelphia, and Boston- have legislation pending to limit or ban artificial trans fat. "It's just a matter of time before these fats virtually disappear from the American landscape," says William Connor, MD, a researcher at Oregon State Health Sciences University.

Saturated Fat

Saturated fat raises LDL cholesterol and sets the stage for heart disease by encouraging the formation of plaque in arteries.
Where its found: Animal products like whole milk, cream, butter, lard, and fatty cuts of meat. Also a component of cocoa butter and tropical oils (palm, palm kernel, and coconut).

How much to eat: Less than 10 percent of your total calories per day (20 grams if you eat 2,000 calories) is a good starting point. For optimal heart health, the AHA recommends seven percent (16 grams).

Latest News: Just one meal high in saturated fat may damage blood vessels and hinder the ability of HDL cholesterol to protect arteries. Normally, HDL guards blood vessels from inflammation that contributes to artery clogging plaque, says Stephen Nicholls, MD, cardiologist at the Cleveland clinic foundation. Not so after a meal high in saturated fat. When Nicholls and colleagues fed 14 healthy volunteers two meals of carrot cake and a milk shake- one made with highly saturated coconut oil and one with polyunsaturated safflower oil-two things happened: The ability of blood vessels to expand and contract (a sign of healthy arteries) and the anti-inflammatory action of HDL were impaired for as much as six hours after the high saturated fat meal. In contrast, when the cake and milk shake were made with polyunsaturated fat, arterial and HDL functions improved. Just how much saturated fat was in that test meal? We likened it to people eating a double cheeseburger, fries, and a shake, which unfortunately, is not that uncommon of a meal," Nicholls says.

Polyunsaturated Fat

This type of fat helps to reduce blood cholesterol levels when substituted for saturated fats. One variety, omega-3 fatty acids, also helps lower blood pressure, control inflammation, and protect against irregular heartbeats.

Where it's found:Vegetable oils like safflower, sunflower, sesame, corn and soy, and nuts and seeds. Omega-3's are found in fatty fish, such as salmon and mackerel, flax seed, and walnuts.

How much to eat: Authorities say 40 to 78 grams in a 2,000-calorie diet should come from fat, polyunsaturated and monounsaturated fats comprising the bulk. However, there is no specific recommended amount for either.

The AHA puts omega-3s in a separate category and suggests two to three meals of fatty fish a week. Two components of omega-3 fatty acid molecules have different benefits: EPA (eicosapentaenoic acid) helps alleviate arterial inflammation and prevent blood platelets from clumping together, while DHA (docosahexaenoic acid) is valuable to the retina and brain. Plant sources of omega-3s confer heart-health benefits similar to those of other foods rich in polyunsaturated fats, but because the chemical structure of the omega-3 fatty acid they contain (alpha-linolenic acid, of ALA) is different, the body does not convert it as readily to EPA or DHA, Connor says.
Latest News: Two studies from the University of Pittsburgh suggest omega-3s found in fish may help improve mood and increase gray matter in the brain. In the first, researchers demonstrated that people with high blood levels of omega-3s tended to be more agreeable and less likely to report mild symptoms of depression than those with low levels. In the second study, researchers uncovered a possible mechanism behind the mood differences: people with high blood levels of omega-3s have more gray matter in the areas of the brain linked to mood. Although preliminary, the findings provide increasing support for including omega-3s in a healthful diet.

Monounsaturated fat

Monounsaturated fat helps lower blood cholesterol levels when substituted for saturated fat in the diet.

Where it's found: Olives, avocados, and olive, canola and peanut oils.

How much to eat: Again, roughly two-thirds of the fat you eat should be unsaturated, either monounsaturated or polyunsaturated.

Latest news: Monounsaturated fat may help protect against heart disease and diabetes, particularly among people with a cluster of conditions-insulin resistance, high blood pressure, high cholesterol levels, and big waistlines-referred to as metabolic syndrome. A recent Italian study put 180 men and women with metabolic syndrome on either a low-calorie Mediterranean-style diet rich in monounsaturated fats, fruits and vegetables, and whole grains or a diet of 30 percent of calories from any type of fat. At the study's end two years later, half of the subjects who followed the Mediterranean-style diet were no longer diagnosed with metabolic syndrome. "Compared to their baseline values the Mediterranean group had a significant increase in HDL and a decrease in both triglycerides and blood sugar, all good changes," says Kathy McManus, MS, RD, of Harvard's Brigham and Women's Hospital in Boston.