antioxidants consumption

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

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!

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/