Hungarian Paprika-Potato soup

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!

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

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

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

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

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

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

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

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!

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!

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!

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

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!

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?

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

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

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!

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

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!

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

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

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

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

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.

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?

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!

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