My Personal Dietitian

I Love Chick-fil-A

noreply@blogger.com (Kerry) — Sat, 10 Jul 2010 17:07:00 +0000

Admittedly, you won't see me ogling over fast food restaurants very often on this blog, but Chick-fil-A is an exception in almost every way! First of all, let me share with you some of the non-nutrition reason why I love Chick-fil-A.....

They have a play-land area in nearly every restaurant that is clean and fun
They have Purell wipes available at the exit of the play-land
They have "sticker" place-mats available that stick to the table for your kids
The employees are ALWAYS friendly, courteous and helpful
There is always an employee circling the dining area asking if your drink needs to be refilled, how is your meal, etc. Name one other fast food restaurant that does that!
They are closed on Sundays -- I'm a fan of that! Let the employees spend that day with their families, going to church, etc.

Now for the purpose of this blog.... Here are the Nutrition Reasons why I love Chick-fil-A:

They have a Nutrition Guide available in the dining area
Their website is fabulous, full of nutrition information that is easy to find. They even have a "meal calculator" where you can punch in the food you are planning on eating/did eat and it calculates the nutrition information for you!
Here are some great meal options that are 300 calories or less: Chargrilled Chicken Sandwich (300), Nuggets 8-count (270), Chargrilled Chicken Garden Salad (180), Southwest Chargrilled Chicken Salad (240), Chargrilled Chicken and Fruit Salad (230).
For Breakfast, try the 3-count chick-n-minis (260) or the Sunflower Multigrain Bagel (220).
If you want something other than water, try the Diet Lemonade. It's only 15 calories. It's made from scratch daily using only water, freshly squeezed lemon juice and Splenda. Other low-calorie/calorie-free options are Unsweetened Iced Tea or Diet Coke.
Chances are, you'll be full after all this yummy food, but if you want dessert, try the Icedream small cone (170 calories).
If you do decide to get the nuggets, I suggest trying the Buffalo Sauce. It's delicious and only 10 calories!

Milk: Should you buy Organic?

noreply@blogger.com (Kerry) — Sat, 08 May 2010 19:21:00 +0000

I've had several friends ask me recently whether or not they should buy organic milk; is it worth the money? Well, here's the thing...... there is no right or wrong answer, in my opinion. It's simply a personal choice. If you have a little wiggle room in your food budget and you feel more comfortable buying organic milk because of what you've heard/read about hormones, then go ahead and do it. I know some people who buy organic milk for the girls in their family and regular milk for the boys. That's what works for them.

But, the follow-up question to whether or not I think THEY should buy organic milk always seems to be: Well, what do you buy? Here's the thing. I do buy some organic foods. I guy organic carrots and apples, for example. The cost difference is minimal and you eat the skin of those foods (well, you peel carrots, but still). But I don't buy organic milk. Why? Because I went to a conference a couple years ago and the speaker was talking about how the reason why most people buy organic milk is to avoid the hormones. He went on to say that milk comes from cows. Cows are animals and therefore, have hormones. If you drink milk, organic or not, you will get some hormones. And multiple studies have shown that the rBGH that is given to cows results in "no significant difference between milk from cows treated with rBGH and untreated cows" (source FDA). HOWEVER, I FOUND THE BEST OF BOTH WORLDS!!!!!! When I was at Whole Foods recently, I was thrilled to find that their milk was only $2.99 a gallon (nearly $1.00 cheaper than the milk at my local grocery store) AND their NON-ORGANIC milk states on the label that this is "Milk from cows not treated with rBGH." So, hey, if you want to pay non-organic prices, but still want milk from cown not treated with rBGH...... head on over to Whole Foods and buy the 365 Everyday Value brand of Milk!

PCOS Diet

noreply@blogger.com (Kerry) — Wed, 14 Apr 2010 11:45:00 +0000

Question: I was diagnosed with PCOS, so I have been trying to follow a low carb, high protein diet as my understanding is that the diet is similar to a diabetic diet. However, lately meat has been making me nauseous and I find myself gravitating back to carbs and noticing a difference in my PCOS symptoms. Any suggestions?

Answer: You are correct in that PCOS, Polycystic Ovarian Syndrome, is treated, in terms of nutrition, similar to diabetes because, like diabetes, it is an endocrine disorder associated with hyperinsulinemia and insulin resistance. Further, PCOS markedly increases the risk of developing type 2 diabetes. However, it is important to note that a diabetic diet is not a low-carb diet. A diabetic diet is a consistent-carb diet. There is a big difference. Our bodies, regardless of whether or not we have diabetes, are designed to use carbohydrate as our main fuel source, so even most diabetics, are still prescribed a diet with ~50% of calories from carbohydrate. The difference is that those carbohydrates should be evenly spaced with approximately the same carbohydrate eaten at approximately the same time each day. For most women, this will mean approximately 3 "carb choices" (or 45 grams of carbohydrate as 1 carb choice = 15 grams of Total Carbohydrate) at each meal with snacks being equivalent to 1-2 carb choices (15-30 grams of carbohydrate) per day.

Having said that, carbohydrate does promote insulin secretion, so high-carb diets should be avoided. The diets I see most commonly prescribed for PCOS are ~45-50% complex carbs with ~20% protein and ~30% fat (from mostly unsaturated fat sources). So, it is okay to have carbs in your diet as long as they are mostly complex carbs and are moderately and consistently spaced throughout the day. Further, if meat is making you feel sick, focus on non-meat protein sources such as reduced-fat cheese, eggs or egg-substitute (Egg Beaters, etc), nuts, beans, etc.

As a side note, several diabetic medications have been found to be helpful in individuals with PCOS. Metformin, for instance, has been found to help with insulin regulation of glucose, improve ovulation activity and lower the incidence of miscarriage.

As a resource, you may want to check out pcosupport.org which is full of useful information.

Good Luck!

If you have a question, please email me at mypersonaldietitian@gmail.com

A Cure for Diabetes?

noreply@blogger.com (Kerry) — Fri, 09 Apr 2010 20:48:00 +0000

Well, this is about as close as you're going to come. And I wouldn't call it a cure. But, I have been working with gastric bypass patients for the past 2 years and have seen many Type 2 diabetics have "resolution" of their diabetes following gastric surgery. In other words, they still have diabetes, but may come completely off their diabetic medications and manage their diabetes with nothing more than healthy lifestyle choices.

What is gastric bypass? Well, when most people say "gastric bypass," they are referring to Roux-en-Y, the picture shown here. However, there are currently several gastric surgeries available. At our facility, we offer four different procedures: the Roux-en-Y Gastric Bypass (RYGB), the Adjustable Gastric Band (AGB), the Vertical Sleeve and the Duodenal Switch. The Duodenal Switch, according to a 2004 study, had nearly a 99% remission rate of diabetes. However, this is the most drastic/invasive of all the procedures and is not done nearly as often as the other three. The most common of the four in the United States is the RYGB and, although the "remission rates" vary from study to study, overall, the numbers are approximately 90% of Type 2 diabetics (Type 1 diabetic are not similarly affected) will come off their medications entirely after surgery. And although, it may take up to 2 years for this to happen, many come off their medications within a few days or weeks of surgery. Although we do not know exactly why, the surgery in and of itself can lead to a resolution of hypo/hyperglycemia.

While nearly 50% of AGB patients may also have a "remission" of their diabetes, the remission seems to be directly related to the weight loss itself, and therefore the remission is not immediate like it often is with RYGB.

If you have diabetes and are interested in gastric surgery, the American Diabetes Association currently recommends considering bariatric surgery if 1) you have Type 2 diabetes and 2) have a Body Mass Index (BMI) of at least 35.

Making a List and Checking it Twice....

noreply@blogger.com (Kerry) — Sat, 13 Feb 2010 01:37:00 +0000

Question: I know fast food isn't good for me, but I just don't have time to cook! I work full time and I'm tired when I get home, so I feel like I have to choose between fast food or cold cereal. And cold cereal gets really old really quick? Any ideas?

Answer: Two words for you: PLAN AHEAD!!! This is truly the key to eating healthy. We all lead busy, crazy lives. I have a 1 year old, a 3 year old and a job. I know the meaning of the word "busy!" But, we have dinner at home at the dinner table most nights of the week. Believe me - it's not that I have any more energy or time than you do, it's simply because I do one thing: Plan ahead. Where I live, the ads come on Thursdays. I save the ads because what is on sale will play a role in what we will have for dinner the following week. I sit down on Saturday morning and come up with meals for the week. Looking at items on sale will give me ideas of things to make and I will also look on-line, in recipe books or in my recipe file. I then write down every day of the week and put a meal next to it. I know making dinner 7 nights a week may seem daunting or unrealistic. And I agree. We usually have at least 2 nights a week that we deem as "fend" nights where we eat leftovers from the previous meals. And if you eat out one night a week, that's okay.... as long as the other 6 are at home. So, that really only leaves ~4 meals a week you actually need to prepare. Now, that's doable! Especially if you use your crock pot (check out http://www.crockpot365.blogspot.com/ for ideas), 30-minute recipe ideas and other short-cuts. I make my grocery list as I write down our dinner meals and then I add some staple items of thing we eat for breakfast and lunch (cereal, milk, fruit, bread, etc.) And whala! The grocery list is complete! I go to the grocery store with one rule: Buy ONLY what is on my list! This will save you both time and money. Now, every night, you know ahead of time what's for dinner. Start it in the crock pot before you leave for work. If you live with someone, have an agreement that whoever gets home from work first starts dinner. If you know in advance that you're going to get home late, have that be a fend night.

So, plan ahead! And then enjoy a home-cooked meal nearly every night. Your wallet and your waist-line will thank you!

Do some Artificial Sweeteners stimulate your appetite?

noreply@blogger.com (Kerry) — Wed, 13 Jan 2010 14:12:00 +0000

Question: I heard that some artificial sweeteners, such as Aspartame, can be counterproductive in that they may have the effect of stimulating your appetite. Is this true?

Answer: Probably not the answer your looking for, but I don't know. The reason I post this inconclusive response is because there is still a lot of ongoing research in regards to artificial sweeteners. No, it has not been conclusively shown in any reputable research study that I am aware of that it stimulates the appetite. But I am also not aware that it has been conclusively shown that it doesn't either. We do know that a couple studies have shown that people that consume artificial sweeteners on a daily basis can still weigh more than their counter-parts. However, this may be for several reasons. It could possibly be that artificial sweeteners make you crave the "real thing" and people end up consuming high-sugar items in addition to the calorie-free alternatives. It could also be because they eat more to "make up" for the fact that they, for instance, drank a diet soda instead of a regular soda. I think we should all be aware of the amount of artifical sweetener we are consuming, but my opinion remains that artificial sweeteners on the whole are safe and are a good alternative to high-sugar, high-calorie foods for those that are diabetic as well as those that are trying to maintian weight and/or maintain a healthy weight.

Is Truvia really chemical free?

noreply@blogger.com (Kerry) — Wed, 13 Jan 2010 14:03:00 +0000

Question: Is Truvia really Chemical Free? Is it better than Splenda and the other artificial sweeteners?

Answer: Yes, Truvia is free of chemicals. It is made up of 3 ingredients: Erythritol, Rebiana and Natural Flavors. Let me predict the next question. What is Erythritol and Rebiana? Glad you asked! Erythritol is a naturally fermented sugar alcohol and Rebiana comes from the sweet leaf of the stevia plant (shown here). I would have no hesitation consuming Truvia myself or recommending it to my clients and patients as a way of enjoying sweet foods without consuming all the calories!

Weight Loss with hCG

noreply@blogger.com (Kerry) — Fri, 06 Nov 2009 18:57:00 +0000

Question: What do you know about people taking CHG for weight loss? I know several people that have tried it and they have all lost weight. However, I have several concerns. Taking anything intravenously seems drastic to me, as does injecting a pregnancy hormone. What are your thoughts? Go for it? Or avoid it like the plague?

ML from Seattle

Answer:
Dear ML,
In short, avoid it like the plague. But first, let's clarify a couple of things. First of all, I think you meant hCG, which stands for Human Chorionic Gonadotropin. And yes, this is a hormone produced by the placenta during pregnancy. When pregnant, this hormone helps to control the woman's metabolic functions. So, the theory is that the hormone can still help the individual lose weight by manipulating the metabolic functions when injected while you are not pregnant. And further, let me clarify the difference between an injection and something taken intravenously. While they both involve needles, an injection is nothing more than a shot -- similar to getting a flu shot. Taking something intravenously involves actually sticking a needle into your vein.

The diet works like this: Administer 125 iu of hCG daily via injection for 3 days. During this time, eat excessively. Following the third injection, consume a 500 calorie diet for the next 3 days and consume very little, if any carbohydrate. Then re-introduce carbohydrate in very small quantities. 1-2#/day weight loss is considered an average weight loss.

Why do I not like this diet? Well, first of all, I don't like any "diets." A diet is something that starts and stops. When you start, you lose weight. When you stop, you gain it back. Why put yourself through it? Secondly, I am definitely opposed to injection of synthetic hormones for the purpose of weight loss. You're right; it's drastic! Besides, with or without the injection, you're going to lose weight on a 500 calorie/day diet! Thirdly, I am totally opposed to diets that don't allow carbohydrate. Your body and brain, like it or not, is designed to need carbohydrate as it's main fuel source. While most of us should be consuming more whole grains instead of crackers and such for our carb intake, it is harmful to the body to avoid it all together and/or severely restrict it. And last, but not least, I copied a sample menu off one of the major websites touting this diet. Here is what it said (during the 500 calorie phase):

Breakfast: coffee or tea without sugar

Lunch: 100 grams of very lean meat along with 1 vegetable (you can pick from a short, specific list they provide) and a piece of melba toast. You may also have a piece of fruit, but you can only choose between an apple, orange, 1/2 grapefruit or small handful of strawberries.

Dinner: Same as lunch. 1Tablespoon of milk is allowed every 24 hours.

So, ML, while you may know people that have been successful with this diet, I bet you money that you talked to them recently. Talk to them a year from now, or even a few months from now. The weight loss won't be permanent because it's totally unrealistic to stick to this kind of regimen.

If you have a question for My Personal Dietitian, please write to me at mypersonaldietitian@gmail.com

Fish Oil

noreply@blogger.com (Kerry) — Tue, 11 Aug 2009 00:34:00 +0000

Question: I have seen some positive studies etc. on fish oils and DHA an EPA, but haven't had much success in finding dosing when using this a supplement. Have you seen anything lately?

Answer: If you do not have heart disease and like to eat fish, you can gain the benefits of fish oil just fine without a supplement. The American Heart Association recommends eating fish at least twice a week. Fish particularly high in omega-3 fatty acids include mackerel, herring, albacore tuna, lake trout, sardines and salmon. However, if you would like to take fish oil supplements, the American Heart Association offers the following guidelines:

Summary of Recommendations for Omega-3 Fatty Acid Intake

Patients without documented coronary heart disease (CHD):
Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola and soybean oils; flaxseed and walnuts).

Patients with documented CHD
Consume about 1 g of EPA+DHA per day, preferably from fatty fish. EPA+DHA in capsule form could be considered in consultation with the physician.

Patients who need to lower triglycerides
2 to 4 grams of EPA+DHA per day provided as capsules under a physician’s care.

Patients taking more than 3 grams of omega-3 fatty acids from capsules should do so only under a physician’s care. High intakes could cause excessive bleeding in some people.

Hope this helps!

If you have a question, please write to me at mypersonaldietitian@gmail.com

Fruit for Breakfast: Yea or Nay?

noreply@blogger.com (Kerry) — Tue, 11 Aug 2009 00:10:00 +0000

Question: In the hierarchy of breakfast foods, some choices are obviously better than others. I was told fruit is actually not a good option for a morning meal because it puts sugar in your blood first thing in the morning, causing your blood sugar to spike. By mid morning you start coming down off of the sugar high then you spend the day on sugar highs and lows. Is this true? And if I should hold off on the banana until later in the day, what is a better option for AM body fuel?

Answer: Well, in all my years of being a dietitian, the last two of which I have spent at a diabetes center, I can honestly say, I have never heard or read that fruit should be avoided as a breakfast food. So eat your banana! Fruit does contain approximately 15 grams of carbohydrate per serving, but so does bread, cereal, milk, toast, yogurt, oatmeal and just about every other breakfast food I can think of besides eggs. Fruit is a fabulous source of vitamins, minerals, antioxidants and phytochemicals and the current guidelines are to consume 5 servings per day of fruit and/or vegetables. However, fruit should not be the only thing you eat for breakfast. Fruit is comprised entirely of carbohydrate which means it gives you energy and an immediate sense of fullness, but that feeling of satiety wears off quickly. Protein and fat will keep you feeling full longer. So, an ideal breakfast will contain some carb as well as protein and fat. Here is an example of one of my favorite breakfasts:

Fruit (vary it from day to day) 60 calories, carbohydrate

Light Yogurt 80-100 calories, carbohydrate and protein

Wheat toast w/light margarine 150 calories, carbohydrate and fat

If you feel full, great! If not, feel free to eat another slice of toast or drink a glass of milk as the above breakfast only contains 300 calories. But most importantly, don't skip breakfast. So, enjoy your banana tomorrow morning!

If you have a question for My Personal Dietitian, please write to me at mypersonaldietitian@gmail.com

Prediabetes

noreply@blogger.com (Kerry) — Wed, 15 Jul 2009 19:01:00 +0000

Question: What is Prediabetes? What is the difference between Prediabetes and Diabetes? How do I know if I'm Prediabetic?

Answer: Prediabetes is defined as a fasting glucose of 100-125 mg/dl and/or a 2 hour post-prandial glucose (after eating) of 141-199 mg/dl. If you fall into the above category, you will likely be diagnosed with "impaired glucose tolerance", or prediabetes.

Most importantly, what can you do to prevent becoming diabetic and/or prevent becoming prediabetic? Lifestyle modification!

1) Make sure your blood pressure is well-controlled
2) Know the numbers of your triglycerides and cholesterol (lipids) and keep them within normal limits
3) Maintain a healthy weight (BMI of 18.5-25)
4) Exercise! Your goal should be to participate in moderate aerobic activity for 30 minutes per day, 5 days/week.

Table salt vs. Sea Salt

noreply@blogger.com (Kerry) — Sun, 24 May 2009 00:09:00 +0000

Question: I've heard that sea salt is better for you than regular salt. Is that true?

Answer: It's a popular thought, but it's actually a myth. If you compare food labels, you will find that they contain the exact same amount of sodium per teaspoon. However, sea salt generally has a more potent flavor and, therefore, you may use less and decrease your sodium intake that way.

Happy Memorial Day, readers! For any further questions, plese email me at mypersonaldietitian@gmail.com

Swine Flu: Should it affect what I eat?

noreply@blogger.com (Kerry) — Mon, 11 May 2009 12:32:00 +0000

Question: With the recent and ongoing scare of Swine Flu, I'm wondering how we know if the pork we are eating is safe and if it isn't wise to avoid pork until the Swine Flu epidemic calms down and we know more about it?

Answer: It is wise to take the swine flu seriously as it is an illness that mainly affects the lungs. It's called the swine flu because it is caused by a virus that usally infects pigs. However, you CANNOT become infected with swine flu from eating pork or pork products that have been properly handled and cooked.

Symptoms of swine flu are: dry cough, tiredness/weakness, diarrhea and vomiting, headache, fever and sore throat.

Rather than avoiding pork, the best thing you can do is to wash your hands as often as you think about it.

Stay Healthy! For any further questions, please email me at mypersonaldietitian@gmail.com

Eating Healthy: Preparation is Key!

noreply@blogger.com (Kerry) — Sun, 05 Apr 2009 23:55:00 +0000

Question: I have never had proper healthy eating habits, but recently I decided to start taking better care of myself by eating healthy. I'm not overweight but I know I could be so much healthier with diet and exercise. I want to find a nutritionist or dietitian to help me plan out healthy meals because I have no idea where to start and I'm a picky eater. I love steak, mashed potatoes, broccoli, cauliflower, corn, shrimp, and other things that I know are healthy but I tend to eat things like Eggo waffles, Chef Boyardee, Campbells soup, a bagel with cream cheese, and other quick fix things. I use the excuse that I have a one and two year old but I know if I could just learn what healthy things I need to eat, I would be able to make time. I hope you can give me some advice... I need to exercise more but my energy and motivation for that is low, mainly due to my poor diet I'm sure. Please help me become a healthier person.
Megan

P.S. I forgot to mention any recipe with meats that includes sweet and meat together I can't stand... if I need to I will eat it but I can't make it a daily routine because I know I would end up breaking that routine.

Answer:
Megan, I loved your email because so many people can relate to your concerns. You want to eat healthy, but you don't because, with 2 small children, you need your life to be quick and convenient. You want to exercise, but don't because it's too hard to find the time. There are things you know are healthy, but you have to force-feed yourself because you don't like them.

Good News! First of all, you never have to eat anything you don't like. Eating should be an enjoyable experience! If you don't like fish, don't eat fish. There are other ways of getting omega-3 fatty acids. If you don't like sweet tasting things with meat, then don't eat that combination! There are so many different types of food and so many different combinations of all those food options, that there is absolutely no reason you should ever have to eat something you don't like. As long as your diet consists of some foods from each "slice of the pyramid" (see http://www.mypyramid.gov/), you'll be fine. And it doesn't hurt to take a multivitamin and calcium supplement for good measure.

Secondly, the answer to your major concern of eating healthy is PREPARATION! You need to plan ahead and that is the key. If you don't know what you are eating for dinner tonight, you will end up opening your pantry and grabbing that Chef Boyardee because it's there and it's quick. I will tell you what I do: Each Saturday morning, I sit down and make a list of what we are going to have for dinner for each day of the week. I make my grocery list as I go. I'll throw in a crockpot meal or a Lean Cuisine skillet meal for the nights where I know time is limited. I then add some staples and breakfast/lunch items to my list (such as bread, yogurt, milk, cereal, oatmeal, fruit, etc) and my list is complete. The process takes about 10 minutes once you've done it a couple of times. It saves a ton of time throughout the week because you can start making dinner whenever you have a few minutes (like during nap time) because you know what you're having and you have all the ingredients. It also saves a lot of money if you stick to your list and don't buy random things as you're passing through the aisles.

If you do the above and still feel like you want the guidance of "nutritionist of dietitan", I would highly recommend seeing a Registered Dietitian (RD). All RD's have a college degree in nutrition and have passed an intense registration exam following their degree and internship program. Anyone can call themselves a nutritionist, so you may not get the right advice by going that route. You can find a RD near you by going to the American Dietetic Association's website at http://www.eatright.org/

Please email me at mypersonaldietitian@gmail.com with any future questions. Thank you!

Defining Diabetes

noreply@blogger.com (Kerry) — Mon, 30 Mar 2009 00:32:00 +0000

Question: A family member of mine was recently diagnosed with diabetes. Can you explain, in a basic way, what exactly diabetes is and where to go from here?

Answer: Well, I could make about 1,000 different blog entries to answer that one question. Diabetes is a very complex disease and I'm a firm believer in treating the individual, not just the disease, so without knowing your family member, it is hard for me to tell you in a blog entry how to treat the diabetes. Rather, in answer to your question about where to go from here, I would tell you to make sure your family member has a fabulous Primary Care Physician (PCP) with whom he/she has a comfortable relationship. PCP's typically treat the diabetes until/if the diabetes gets into more advanced stages, at which time a referral may be made to an Endocrinologist. Further, I would highly recommend your family member consult a Registered Dietitian to get a specific meal plan. To find a Registered Dietitian near you, log on to the American Dietetic Association's website at www.eatright.org

But in answer to your first question in regards to defining diabetes, let's start with food. Your body changes much of the food you eat into glucose, which is then carry by the blood to the body's cells. Insulin, a hormone made in the pancreas, helps to move glucose from the blood stream into the body cells. Diabetes is the name of the condition when either your pancreas doesn't produce insulin at all (Type I) or your pancreas is not producing enough insulin or the insulin it's producing isn't working sufficiently (Type 2). Either way, the result is high blood sugar, which left untreated, can have devastating effects. However, when properly treated, you can have a long, productive and very happy and healthy life. Good luck!

For any further questions, please email me at mypersonaldietitian@gmail.com

Fruits and Veggies

noreply@blogger.com (Kerry) — Fri, 20 Mar 2009 12:36:00 +0000

Question: I have a question regarding juicing fruit and vegetables. I bought a nice juicer, because I thought it would help my family do better at eating our daily intake of fruit and veggies if we could just drink it when we are busy. So far it hasn't really helped, because I don't know how many cups of juice I need to make to meet our daily requirements. Also, do you know of any good juicing recipes that will help to mix the fruits and veggies together? And lastly...I have a 5 year old (almost) and 1 year old. How many servings of fruits and vegetables do they need?

Melody

Answer: Well, to answer your first question, the guidelines for fruits and vegetables for adults is 5 servings per day of EITHER fruits or vegetables. If you are concerned about weight, eat more vegetables than fruits because there are 25 calories in a serving of vegetables and 60 calories in a serving of fruit. Starch vegetables such as potatoes, corn and peas are 80 calories per serving. If eating in the juice form, one serving = 4 ounces. If weight is not a concern, then it really doesn't matter if your 5 servings come from fruits, vegetables or a combination because the vitamin and mineral content is so similar.

As for juicing recipes, one good website with some combo juicing recipes is http://www.healthrecipes.com/ You really have to be careful on the juicing recipe websites because so much of the information provided on those sites is not only inaccurate, but can even be harmful in terms of detox or cleansing recommendations or guidelines. But the juicing recipes on this particular site are pretty good and do include some combo recipes.

Nutrition for preschoolers..... One year olds have an amazing ability to "self-regulate." So, truthfully they should eat until they are full and don't want to eat anymore. 1/2 - 1 cup of fruits and 1/2 - 1 cup of veggies is a good rule of thumb. For your 5 year old, he/she should be having ~1 1/2 cups of veggies and 1 cup of fruit. This is in the whole food form, so it would be less if juicing. One of my favorite sites is www.mypyramid.gov This site is great for adults and children. You can type in your child's name, age and gender and it will calculate the appropriate serving sizes of each food group your child should have and create a personalized food guide pyramid with your child's name on it that you can print out.

For more questions, please email me at: mypersonaldietitian@gmail.com

Weight Management, Gastric Bypass and Diabetes

noreply@blogger.com (Kerry) — Mon, 16 Mar 2009 19:38:00 +0000

Editors Post:

What do these three things have in Common?

Well, the above subjects are the three main areas of focus for me at the present time in my professional life. I will continue to entertain your questions, but I have decided to have more of a "Focus" to my blog and what better areas to focus on than what I am specializing in professionally? In addition, even if you aren't diabetic and don't need gastric bypass surgery, weight management is a subject that affects most of us.

On that note... it brings me to the question of the day: What is the difference between all the different types of fat?

Answer: First of all, all fats contain 9 calories per gram and therefore, they all need to be portioned in to your diet in order to avoid weight gain. However, not all fats are created equal outside of their caloric density.

Omega - 3 fatty acids: A type of polyunsaturated fat that aids in the body's development, especially the brain and eyes. (Found in fatty, cold-water fish, flaxseeds and walnuts).

Omega -6 fatty acids: A polyunsaturated fat that aids in the body's development; especially the brain and eyes (similar to omega -3 fatty acids). Found in cereals, eggs, poultry, whole-grain breads and margarine).

Monounsaturated fat: Provides essential fatty acids for healthy skin and the development of body cells. (Found in olive/peanut/canola oil, avocados and most nuts)

Polyunsaturated fat: A source of essential fatty acids for healthy skin and the development of body cells. (Found in vegetable oils)

Saturated fat: The number one cause of high blood cholesterol. It raises your LDL (bad) cholesterol and can contribute to clogging of the arteries. (Found in red meat, poultry, butter and whole milk).

Trans fat: Act like saturated fat in the body and can raise your LDL levels as well as lower your HDL (good) cholesterol. (Found in crackers, cookies, cakes, doughnuts, french fries, shortening).

Bottom line: Fat is essential to a healthy diet. But choose your fats wisely and try to make most of your fats from UNSATURATED sources.

Caffeine: How much is too much?

noreply@blogger.com (Kerry) — Wed, 11 Mar 2009 18:50:00 +0000

Question: I love Diet Coke. Rather, I LOVE Diet Coke. But lately I've been reading about health risks associated with caffeine, so my question is this: How much Diet Coke can I drink without increasing my health risks?

Answer: There is still a lot of research going on in regards to caffeine consumption. Caffeine consumption has been linked to heart disease, osteoporosis and diabetes, to name a few. However, in all of these cases, the research has not been consistent, and therefore is still debatable. For example, while caffeine does increase the loss of calcium as measured in urine, the net loss of calcium is actually quite small. The amount of caffeine in a cup of coffee cancels out approximately the amount of calcium in 1 tablespoon of milk. Therefore, for people drinking moderate amounts of coffee in addition to moderate amounts of milk, it does not lead to increased risk of osteoporosis.

As for your Diet Coke, most caffeinated soft drinks contain 20-40mg of caffeine in 8 ounces (compared to 65-120mg in 8 oz of brewed coffee). "Moderate" caffeine consumption is generally considered to be ~300 mg/day. Therefore, having a couple of Diet Cokes a day is not likely to increase your health risk. However, caffeine sensitivity is very individual, so if you ever have side effects like jitteriness, stomach upset or insomnia, it's a good idea to cut back.

Colon Cleansing and Acai

noreply@blogger.com (Kerry) — Thu, 05 Mar 2009 02:03:00 +0000

Question: I've been hearing about the acai berry and colon cleanse... and now both of them together... secondhand stuff from Dr. Oz. What are your thoughts? It's supposed to be used for appetite suppression and weight loss. Is this stuff safe, and effective, or an unsafe gimmick?
kim

Answer: Kim, thanks for the question! Acai is the new buzz-word, due in part I'm sure to Dr. Oz and Oprah calling attention to acai. In fact, I had a similar question in regards to acai back in December. I will post the question/answer again below. However, I did not discuss colon cleansing in my response, so I will answer that here. To answer your question in one sentence, I would say that acai is safe and effective (in terms of it's antioxidant properties) but colon cleansing in general, with or without the use of acai, in my opinion is an unnecessary and unsafe practice. Why is it unnecessary? Because your colon eliminates waste material and bacteria just fine on its own. Why is it unsafe? Because it can disrupt your body's fluid and electrolyte balance. Long-term and excessive cleansing in particular may lead to malnutrition, anemia and even heart disease. For more information on the acai berry, see below.....

Hope this helps!

Question: I know Acai Juice is a new flavor trend, but I'm now seeing it marketed as a health food and for weight loss. So, I'm wondering.... is it just a trend or does it have real benefits?

Answer: Both. Yes, acai, often used in various juice blends, smoothies, sodas and other beverages, is definitely trendy. However, it has also been dubbed a "superfood" because of it's antioxidant and flavonoid properties. Antioxidants may help prevent diseases caused by oxidative stress such as heart disease and cancer. However, while it has been proven that acai contains antioxidant properties and has been named as a superfood (a food that confers a health benefit), it's important to note that LOTS of foods (such as concord grapes and grape juice, pomegranates, cranberries, raspberries, blueberries, blackberries and others) also contain antioxidants, so this does not make acai unique. Furthermore, according to an article published earlier this year (Feb. 2008 J Agric Food Chem), it was found that that acai juice may in fact have less antioxidants than concord grapes or pomegranates. Admittedly, it can be challenging making the comparison since acai comes in many different forms (juice mixes, freeze-dried powder, etc.) Furthermore, while it has been dubbed a "superfood," there isn't a legal definition of the word "superfood" so it may be abused as a marketing tool. Bottom line: Acai DOES have health benefits, but so far it has not been shown that these health benefits are any different or greater than that of similar berries (blueberries, strawberries, raspberries, blackberries, cranberries).

What's a Lot and What's a Little?

noreply@blogger.com (Kerry) — Fri, 20 Feb 2009 01:57:00 +0000

Question : I've always been more of an extreme dieter- no sugar, no carbs, no fat, sometimes a combination. Now I am trying to be more moderate in my diet and have a healthier lifestyle. Because I have been an all or nothing eater, I now don't know how much is ok to eat. For example, I know yogurt is good for you, but when I look at the label there's 12 grams of sugar in that stuff. Is that a lot? A little? How do I know?The same goes for fat and carbs. I am still trying to lose some weight, but I want to do it in a healthier way than I have in the past. What is the best way to do this?

Answer: Congratulations! You are already on the right track! "Extreme" anything in when it comes to nutrition is almost always a bad idea. Carbohydrates are not bad. Fat is not bad. So, eliminating these, or even severely restricting them in your diet IS bad. Our bodies are designed to not only utilize, but to need carbohydrates, protein and fat (the three major micronutrients). Why do you need carb? Because, among other things, that is how your body produces energy. Why do you need protein? Because, among other things, protein is what makes up your lean body mass. Why do you need fat? Because, among other things, that is how your body absorbs fat soluble vitamins (A, D, E and K). Note, I said "among other things" after each micronutrient because it would simply be impossible to list every single vital roll for which they are necessary.

I realize the above only answers a small part of your question. Your real question, which is a very good one, is how do you know how much of everything to have. To be honest, this is difficult to answer because everybody is different. When people come to my office, I typically figure out their calorie level they need to maintain/gain or lose weight. I have them and all of their information in front of me and I'm able to do this. However, I can give you a very general, easy way of estimating this for yourself.

Weight in kilograms x 25-30 = calories to maintain weight

If you want to lose, go lower than this range.

A good break down for most people is 50% of calories from carbohydrate, 20% from protein and 30% from fat.

Try to make at least half of your carbs from whole grains
Have your protein sources from lean meats, low-fat cheeses, beans, etc.
Know your fats! Mono- and Polyunsaturated fats are "heart healthy" whereas saturated and trans fats contribute to heart disease, the #1 killer in Americans.
And last, but certainly not least, learn how to read the food label (I refer you to http://www.cfsan.fda.gov/) and religiously read food labels when you grocery shop so that you know what you are eating!

To answer your specific question...... Yogurt is a GREAT choice: high in calcium and protein, and low in calories and fat IF you choose the light variety. Don't worry so much about the sugar. Instead, focus on the total calories. Choose one that is ~80-100 calories and ~12-16 grams of carbohydrate.

If you have a question for me, email me at mypersonaldietitian@gmail.com!

Eggs are Eggcellent!

noreply@blogger.com (Kerry) — Sun, 15 Feb 2009 21:15:00 +0000

Question: I've heard you should avoid eating egg yolks because they are bad for you, but a friend at work told me that isn't true. Which of us is right?

Answer: Well, it depends on what you mean by "bad." For starters, I'm a firm believer that there really is no such thing as "bad" food. Pretty much everything can serve a purpose of some sort. Eggs are a fabulous source of approximately 13 essential nutrients and many of these nutrients (such as choline, folate, lutein and Vitamin D) are found almost exclusively in the yolk. In fact almost half of the protein of an egg is also found in the yolk. However, most of the fat, calories and cholesterol that are in an egg are also found in the yolk. An egg contains 212mg of cholesterol and ALL of this is contained within the yolk. Admittedly, however, despite countless studies, I am unaware of any actual research that links eggs to heart disease. I'll cut to the chase and tell you what I do: At all times, I keep a carton of eggs as well as a carton of Egg Beaters (or Better'n'Eggs or the Store brand version) in my refrigerator. I use them both and I use them both equally. I think the liquid eggs (which are made up of mostly egg white) are great for recipes and scrambled eggs -- healthy and CONVENIENT. But eggs are great and necessarily for boiled eggs, egg salad, poached eggs, etc. So, Happy Egg Eating..... no matter what part of the egg you choose to consume!

Vitamin B and Mood

noreply@blogger.com (Kerry) — Sun, 01 Feb 2009 19:37:00 +0000

Question: I take Vitamin B to help my mood. I have noticed it helps my mood, particularly when using birth control pills. Is there really a relation between Vitamin B and hormones/mood?

Answer: Well, it depends on what Vitamin B supplement you are taking. There are several "Vitamin B's": B1, B2, B3, B5, B6, B7, B9 and B12. Each one has a different "job." Vitamin B7 (biotin) does help the body make hormones and a deficiency of certain B vitamins can cause tiredness and/or depression. However, like Vitamin C, Vitamin B (all the different types) is water soluble and you simply pee out whatever your body doesn't need. So, it certainly wouldn't hurt anything to take a Vitamin B Complex supplement, but in the same vein, it won't actually help unless you are deficient in the vitamin.

Vitamin C

noreply@blogger.com (Kerry) — Sun, 01 Feb 2009 19:23:00 +0000

Question: I have been taking Vitamin C because I heard it helps my gums stay healthy. Is there any truth to this?

Answer: Well, yes and no. Yes, Vitamin C is essential for the repair and maintenance of cartilage, bones and teeth. It is required for the synthesis of collagen, which is an important structural component of blood vessels, tendons, ligaments and bone and, when someone if deficient in Vitamin C, it is common to see Gingivitis (inflammation of the gums) and/or bleeding of the gums. However, more is not necessarily better. In other words, while adequate Vitamin C helps your gums and teeth stay healthy, taking significantly more than you need won't make your gums or teeth "healthier." The recommended daily allowance for women, age 19 and older, is 75 mg per day. Vitamin C is water soluble, so whatever you consume beyond what your body needs, will be excreted in your urine.

Endometriosis: Can diet help?

noreply@blogger.com (Kerry) — Sat, 31 Jan 2009 00:20:00 +0000

Question: I've been diagnosed with endometriosis and I have heard that there are certain nutrition-related interventions that may help. Can you give any advice on this?

Answer: Well, I'm sorry to say that there is no official "endometriosis diet." There are not any certain vitamin/mineral/foods that should be increased or eliminated in the diet so far as the research shows in credible, peer-reviewed journals at this time. However, this may just mean that not enough research has been done on the matter. That is my official answer. However, I would like to bring to your attention two books that have been written on endometriosis and nutrition. They are both by Dian Mills (one is an updated version of the other). I am not necessarily recommending either book because I have not read them and therefore, cannot respond directly to the contents. However, her books are quite popular and, in reading reviews, many people seem to find the information helpful. I found one of her two books on Amazon (the Amazon link is on the bottom of this blog) for less than $4.00 (used), so it might be worth checking out!

The Facts on Fructose

noreply@blogger.com (Kerry) — Mon, 26 Jan 2009 19:09:00 +0000

Question: I always thought that high fructose corn syrup was bad for you, but I keep seeing ads on TV that insist there is nothing wrong with it. Who do I believe? What's the real story?

Answer: For years, it was thought that high fructose corn syrup caused, or at least contributed to, obesity. Many well known physicians and "nutritionists" have been very vocal about all the reasons to avoid high fructose corn syrup, which is why you have always thought it was "bad" for you. The reason you are now seeing all the ads that suggest otherwise is because the American Medical Association (AMA) announced on June 17, 2008 that "After studying current research, the AMA today concluded that high fructose corn syrup does not appear to contribute more to obesity than other caloric sweeteners..." They went on to say that "Because the composition of high fructose corn syrup and sucrose are so similar, particularly on absorption by the body, it appears unlikely that high fructose corn syrup contributes more to obesity or other conditions than sucrose." After the AMA came out with this position in June, the American Dietetic Association (ADA) followed up in December of 2008 with the following: "No persuasive evidence supports the claim that high fructose corn syrup is a unique contributor to obesity."

Now, does that mean that high fructose corn syrup is "good" for you? No. But does it cause obesity? The research does not support that. Corn syrup frequently replaces sugar in products because it is a cheaper alternative and it helps keeps food fresh, retains moisture and helps to maintain flavor consistency. It has the same caloric content as sucrose (table sugar).

My advice: No need to avoid it completely, but just as you watch and monitor sugar in your diet, do likewise with high fructose corn syrup.