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Monthly Archives: July 2013

10 Nutrients You May Be Missing

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WebMD is a plethora of good information. Here is something I thought you might find interesting and helpful. After years on 3rd shift, I was very deficient in Vitamin D. I’m starting to do better now! This is completely from WebMD and is not mine but I wanted you to have the info.

 

10 Nutrients You May Be Missing

WebMD Feature

By Peter Jaret

Reviewed By Brunilda Nazario, MD

Americans may eat too many calories, but we’re still falling short on essential nutrients. That may seem like a paradox. It’s not.

“Americans consume far too many empty calories — foods high in sugar or fat and not much else,” says Kathy McManus, PhD, head of nutrition at Brigham and Women’s Hospital in Boston. “And we’re still not getting people to eat enough nutrient-rich foods, like vegetables, fruit, whole grains, and nuts.”

In 2010, the updated Dietary Guidelines for Americans singled out 10 nutrients that Americans may be missing. Four are so low in many people’s diets that deficiency poses a real public health risk. They include calcium, vitamin D, potassium, and fiber. Levels of six other key nutrients are “tenuous,” according to the guidelines, including vitamins A, C, E and K, along with choline and magnesium.

Here’s why these 10 nutrients are so important — and how to ensure you’re getting enough.

Calcium

Most of us know that calcium is essential for healthy bones. New evidence suggests that calcium also protects the heart and arteries. It appears to lower the risk of breast cancer and may guard against other forms of cancer, too. The 2010 Dietary Guidelines for Americans concluded that many children and most adults fall short on this essential mineral.

How much to shoot for: Women 19 to 50 should get 1,000 milligrams of dietary calcium per day. After age 50, the recommendation climbs to 1,200 milligrams. Adult men should get 1,000 milligrams of calcium a day and 1,200 milligrams a day after age 70.

Where to find it:  Milk and milk products such as yogurt, calcium-enriched tofu, calcium-fortified orange juice, fortified cereals, low-fat cheeses such as ricotta.

Bonus nutrients: Milk, yogurt, and low-fat cheeses are great sources of protein as well as essential nutrients such as potassium.

Simple changes you can make: Have a bowl of fortified cereal with milk for breakfast. Help yourself to yogurt for a snack or quick lunch.

Vitamin D

The sunshine vitamin, D is produced by the skin when we’re exposed to sunlight. Since many of us work inside, we may not get enough sun exposure to generate adequate vitamin D. Although recent research suggests that vitamin D may be important for a range of functions, the best evidence points to its essential role in building and maintaining strong bones.

How much to shoot for: Optimal levels of D are a subject of debate. The most authoritative source is the Institute of Medicine, which published new guidelines in 2010. It recommends that most adults get 600 international units of vitamin D a day. For people 70 and older, the recommended amount climbs to 800 international units. Most Americans can get enough in their diets, the IOM report concluded.

Where to find it: Salmon, rockfish, tuna, vitamin D-fortified milk, fortified orange juice.

Bonus nutrients: Along with vitamin D, fish are rich in omega-3 fatty acids, which protect the heart and may also slow age-related memory problems.

Simple changes you can make: Drink a glass of milk with lunch. Have a serving of a fatty fish such as salmon or sardines two or three times a week.

Potassium

Most of us know that too much sodium in the form of salt can raise blood pressure. Less well known is that fact that too little potassium also contributes to blood pressure. Falling short on potassium may also increase the risk of kidney stones and osteoporosis.

How much to shoot for: Adults should get for 4,700 milligrams of potassium a day. The latest nationwide survey shows that a whopping 97% of Americans don’t hit the mark.

Where to find it: Potatoes, tomatoes, spinach, carrots, beans, peas, lentils, yogurt, bananas, fish, orange juice.

Added bonus: By eating more fruit and vegetables, you’ll increase your intake of vitamins A, C, and K, all of which are in short supply in the average American diet.

Simple changes you can make: Add a few bean or lentil dishes, such as split pea soup and chili, to your repertoire of home-cooked meals. Slice a banana over your breakfast cereal.

Fiber

Fiber is the indigestible part of plant foods. Researchers have long known that fiber helps keep digestion regular. Newer findings show that it protects against heart disease and type 2 diabetes and may help people maintain a healthy weight.

How much to shoot for: A healthy diet should contain 14 grams of fiber for every 1,000 calories. That means most adults should get 28 to 34 grams a day.

Where to find it: Vegetables and fruit, whole grains, cooked dry beans and peas, nuts.

Bonus nutrients: Nuts are rich in unsaturated oils, which help protect against heart disease. Beans and lentils are great sources of potassium and magnesium.

Simple changes you can make:  Snack on whole-grain crackers or popcorn (a whole grain). Choose breads with 100 percent whole grain flour as their first ingredient. Look for breakfast cereals with at least 5 grams of dietary fiber per serving. Add canned, rinsed chickpeas to salads, soups, or pasta dishes.

Vitamin A

This crucial nutrient is key to maintaining healthy eyesight and robust immunity. It also plays a role in many other physiological functions, including tissue growth.

How much to shoot for: Adult women need 700 milligrams a day. Men need 900 milligrams.

Where to find it: Dark green and bright colored vegetables, such as sweet potatoes, pumpkins, winter squash, spinach, collard greens, romaine lettuce.

Bonus nutrients: Most vegetables are loaded with fiber and other vitamins, including C, another nutrient deficient in some diets.

Simple changes you can make: Have a salad with mixed greens along with dinner. Snack on carrot sticks or sliced red peppers. Make sure your daily diet includes at least four and preferably more servings of vegetables.

Vitamin C

Vitamin C may not ward off colds, as once believed, but it is essential for maintaining a strong immune system. A potent antioxidant, vitamin C may help lower the risk of cancer. It’s also required for wound healing. The 2010 Dietary Guidelines for Americans reports that some diets fall short of this critical nutrient.

How much to shoot for: Women need 75 milligrams a day. Men need 90 milligrams a day.

Where to find it: Citrus fruit,guava, peaches, kiwi, cantaloupe, red peppers, broccoli, Brussels sprouts, kale, cauliflower.

Bonus nutrients: Many fruits and vegetables rich in vitamin C also contain fiber, as well as other vitamins, including A and K.

Simple changes you can make: Have a piece of fruit for breakfast. Add a serving of vegetables to your lunch or dinner menu.

Vitamin K

Vitamin K is essential for normal blood clotting. It also appears to play crucial roles in bone mineralization and cell growth. Falling short may cause bruising, nosebleeds, and brittle bones, among other problems.

How much to shoot for: Women need 90 micrograms a day. Men need 120 micrograms a day.

Where to find it: Kale, collard greens, spinach, beet greens, mustard greens, Brussels sprouts, broccoli.

Bonus nutrients: Dark leafy green vegetables are loaded with vitamins A and C, as well as loads of fiber.

Simple changes you can make: Experiment with ways to add a serving of dark leafy greens to home-cooked meals. Spinach makes a great topping for pizza, for instance. Broccoli is a tasty addition to stir-fries and casseroles.

Vitamin E

Vitamin E is a potent antioxidant. By neutralizing unstable oxygen molecules, it may help prevent damage to cells that could lead to cancer. Severe vitamin E deficiencies can cause nerve damage. Because many Americans don’t get enough nuts and unsaturated oils, they may be in danger of falling short on this crucial nutrient.

How much to shoot for: 15 milligrams a day.

Where to find it: Almonds, sunflower seeds, hazelnuts, sardines, avocados, sunflower oil, cottonseed oil, safflower oil.

Bonus nutrients: Nuts are rich in unsaturated fats that help protect against heart disease.

Simple changes you can make:  Snack on nuts. Put sliced avocado on sandwiches. Cook with a vitamin E-rich cooking oil.

Choline

This little known nutrient is essential for building and maintaining healthy cells. It is particularly important for muscle and nerve function.

How much to shoot for: 425 milligrams for women per day ; 550 milligrams for men per day.

Where to find it: Eggs, cooked dry beans, peas.

Bonus nutrients: Beans and peas are nutritional treasure troves, rich in protein and an array of nutrients, including folate, magnesium, and potassium.

Simple changes you can make: Have a hard-boiled egg for a snack now and then. Whip up an omelet with vegetables for lunch. Add cooked dry beans to your favorite Italian tomato sauce and spaghetti recipe.

Magnesium

Magnesium is required for more than 300 biochemical reactions in the body. It helps regulate blood pressure, maintains bone strength, and ensures a healthy immune system.

How much to shoot for: Women between the ages of 19 and 30 need 310 milligrams a day. After age 31, 320 milligrams. Men between the ages of 19 and 30 need 400 milligrams. Then the requirement rises to 420 milligrams.

Where to find it: Halibut, nuts, peanut butter, spinach, oatmeal, beans, lentils.

Bonus nutrients: Beans and lentils are rich in fiber and plant-based proteins. Nuts and fish are excellent sources of unsaturated fats, which help prevent heart disease.

Simple changes you can make:  Have a peanut butter sandwich on oat bran bread for lunch. Snack on nuts. Make a three-bean casserole for an easy side dish at lunch or dinner.

SOURCES:

U.S. Department of Agriculture, 2010 Dietary Guidelines for Americans.

2010 Institute of Medicine Report: “Dietary Reference Intakes for Calcium and Vitamin D.”

Linus Pauling Institute, Oregon State University.

National Institutes of Health Office of Dietary Supplements.

Kathy McManus, PhD, director of nutrition, Brigham and Women’s Hospital.

Reviewed by Brunilda Nazario, MD on February 01, 2011

© 2011 WebMD, LLC. All rights reserved.

July 22, 2013

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I was looking at the number of followers and realized the number has gone up. I am so surprised and grateful. It makes me happy that people actually care what I have to say and so many support me in my journey. You help me be accountable. You also help me want to look for new information. To be overweight, I know a lot about nutrition and weight loss. You learn a lot through the years. It’ s just hard to incorporate it all in your life. I am trying to get it all in there.

I just want to thank everyone for caring and supporting me. It helps me.

Thank you!

 

Take Your Lunch to Work: Tasty Choices

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Lunch at work has always been a problem for me. I am keeping my shakes at work for those moments I don’t have time to eat. But when I have time to eat, I do want something tasty and not too difficult. Here’s some helpful ideas that are healthy.

Take Your Lunch to Work: Tasty Choices.

 

WebMD Tips for Losing 100 Pounds

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This is from WebMD. I thought it was very good. There are more people than you’d think that face this problem. It is painful and sometimes they don’t know what to do. When I watched the show Ruby I was touched by her story. Here are some ideas for others. ALL credit is given to WebMD.

10 Tips for Losing 100 Pounds

Got a lot to lose? Consider these tips for successful weight loss.

WebMD Feature

By Kathleen Doheny

Reviewed By Jonathan L Gelfand, MD

If you’ve got 100 pounds or more to lose, chances are you’ve already been on numerous diets and exercise programs, without long-term success. So, the standard advice — eat less, exercise more, and don’t give up — just isn’t enough.

WebMD polled weight loss experts — as well as men and women who have lost 100 pounds or more and kept it off — to ask for their best tips for those who have lots to lose. Here’s their advice.

1. Shrink Yourself: Analyze the Payoff You Get From Excess Weight

The question can startle people, but Anne Fletcher, RD, a Minnesota dietitian and author of the “Thin for Life” book series, asks it anyway. “What is your excess weight doing for you?”

Put another way, she asks: “What are you getting out of NOT losing weight?”

Her clients and those she has interviewed for her weight loss books have given her some surprising answers. Some told her they were hiding behind their weight as a way to avoid intimacy.

Others had less complicated reasons, she says. “One man said he didn’t like mowing the lawn, and he didn’t have to do it when he was heavy.”

Identifying and understanding your underlying motivation to stay heavy — and getting help if you need it to address the underlying issues — can help spur your motivation to lose.

2. Assess Your Readiness

Your readiness to lose weight, once and for all, is crucial, says Fletcher. For her books, she has interviewed 20 people who lost 100 or more pounds. In general, the more ready they were — with few distractions or excess stress in other areas of life — the better they did.

How do you assess your readiness? Fletcher suggests asking yourself these questions: “Is my financial situation reasonably stable?” “Is my job and my spouse’s job likely to stay the same [for the foreseeable future]?” “Do I have the time to devote to weight control?” “Are my relationships stable?”

That’s not to say if life isn’t perfect you shouldn’t still embark on a weight loss program, she says. But it is easier to focus on weight loss if you don’t have multiple stresses elsewhere, she says.

Of course, there is always the exception. “I had one person who said her life was in complete chaos when she began to lose weight,” Fletcher tells WebMD. “She felt the weight was the one thing she could control. So there’s no one-size fits all.”

3. Consider the Options

A plan that works for some people won’t work for others.

“Get multiple sources of advice,” suggests Victor Stevens, PhD, senior investigator at Kaiser Permanente Center for Health Research, in Portland, Ore., who has researched weight loss.

Whether you choose a supervised, structured weight loss and exercise program, go it alone, or undergo gastric bypass surgery, the process will be a life change, experts say. Instead of thinking you’ll go on a diet (or that gastric bypass surgery will solve all your weight problems), understand that you are adopting a new, life-long plan of better eating and exercise, Stevens says.

4. Build in Accountability

Being accountable for following your weight loss plan — whatever it is — is crucial, says Stevens. “Almost all organized weight loss programs include some sort of accountability,” he says. It could be attendance at a meeting, a weekly weigh in, or other structured program components.

You can build in your own accountability, of course, or partner with a friend. Your structure can be similar to those set by organized programs, or you can make them action based. For instance, you might set a goal and schedule for exercise each week (such as “I’ll walk three times this week after work for at least 45 minutes”). Also set a day mid week to evaluate how well you are sticking with your plans. Adapt them if necessary — or play makeup. For instance, if by Wednesday, you haven’t walked any night, you know you need to walk the next three out of four nights.

Seeking medical help, especially when you have many pounds to lose, is wise. “It’s always a good idea to consult with a doctor,” Stevens adds. A doctor may also recommend other experts, such as a personal trainer or nutritionist.

5. Adjust Your Expectations

It’s frustrating but true. That extra 100 pounds didn’t come on overnight, and it’s going to come off slowly. “We recommend people cut back 500 calories a day,” Stevens says. Losing just one to two pounds a week is best, he says. So it could take a year or two to lose 100 pounds.

Set short-term goals, Stevens and other say, instead of focusing on the 100 pounds. Think about it, for instance, as a plan to lose 20 pounds — five times.

To stay motivated, set realistic goals beyond a specific number of pounds, advises Daniel Stettner, PhD, director of psychology at UnaSource Health Center, Troy, and adjunct professor of psychology at Wayne State University in Detroit. Think about getting to a certain weight, for instance, by a holiday — Thanksgiving, Halloween, whatever — when it’s likely you’ll be in a photo, he says.

Or think about an upcoming special event and decide you want to fit into a favorite, currently snug, dress or suit by then.

Focus on short-term weight loss goals that will help you meet the long-term ones, says Marisa Moore, RD, an Atlanta dietitian and spokeswoman for the American Dietetic Association. “If your goal is to drop three dress sizes, that’s long term. Short term is answering the question, what am I going to do to get there?” You could cut a three soda-a-day habit to one a day, for instance, taking a week to do it. And you could park farther from stores, requiring you to walk more.

6. Develop a Healthy Selfishness

As Fletcher counseled overweight clients, she noticed that many women, in particular, had a difficult time putting themselves first. All day long, they’d help their spouse, family, friends, and co-workers. At the end of the day, these women were exhausted. And they often turned to food. “The only ‘nice’ thing they did for themselves was eat,” she says.

“People who lose weight and keep it off have developed a kind of healthy selfishness,” she says. That means saying no sometimes and putting yourself first at least sometimes.

One woman who learned ”healthy selfishness” told Fletcher she would do anything to stay on track, including carrying baked potatoes in her flight bag to avoid having to eat airport food.

The healthy selfishness helps, too, when dining out, Stettner says. “Pick a place that has the kind of food you want to eat.”

7. Fat-Proof Your Environment

Even if you’re committed to following a new, sensible eating plan, it can be difficult when, say, your teens’ tortilla chips fall out of the cupboard every time you open it.

That’s why it can help to “fat-proof” your environment as much as you can, says Stettner. “Get rid of ‘off-program’ or impulse foods at home and work,” he says.

Call a family meeting and brainstorm options, he says. Say your teen can’t exist without tortilla chips. You might decide as a family that the tortilla chip lovers keep their own stash, not in the kitchen, out of sight. This allows the person trying to lose to feel more in control, Stettner says.

8. Pick the Brains of Healthy-Weight People

Stevens advises those who need to lose 100 pounds to get insight from people who are at a healthy weight. He tells them: “Talk to people who are maintaining a steady weight, who have maintained it for three or four years, and who are your age.”

Then ask them how they stay that way, he says. “You may be amazed,” he says. Many overweight people think people at a healthy weight don’t have to work at it, but those maintaining a healthy weight typically tell an unexpected story. It’s an ongoing effort to stay lean. “They are careful what they eat; they pay attention every day,” Steven says.

Hearing this may help those with lots to lose understand that life is going to be different if the weight is going to stay off, Stevens says.

Those who have lost substantial amounts of weight and kept it off say they stay true to their eating plan and their exercise plan. Wade Wingler, 37, of Danville, Ind., an executive with Easter Seals, took off 100 pounds, going from 317 pounds to 217 pounds.

“I do yoga every day,” he says. He also does long-distance bicycling and follows a sensible eating plan.

Linda Thacker, 60, of Norfolk, Va., lost 120 pounds and has kept it off for 16 years. Healthy eating and working out regularly are habits now. “I do Jazzercise, speed walking, bicycling, and the Stairmaster,” she says. “I try to exercise every day, [though] I don’t always make it.” But if a few days go by without working out, she gets right back to it.

9. Find Your Secret Weapons

Most people who have lost a substantial amount of weight and kept it off have a tool or strategy — or several — that help them stay on track and make this time the time they don’t quit or regain.

Keeping a graphic record of weight loss helps people see the big picture and stay on track, finds Stevens of Kaiser Permanente, especially when they are regaining weight. Looking at the downward trend on the weight loss graph helps people cope with minor weight fluctuations, he finds.

Finding a way to stay focused is crucial, says Allan Goldberg, 54, of St. Clair Shores, Mich., who has lost 150 pounds by cutting calories and exercising. When faced with the temptation of overeating, he says, he asks himself: “Do I want to eat this and undo my hard work?”

10. Reward your Success — in the Right Way

Anyone who’s gotten weight loss guidance already knows the rule: no food rewards for taking off weight.

So what can you do? As you meet your short-term goals, buy something new, get a new nail polish color, or book a day at the spa, Moore suggests.

SOURCES:

Anne Fletcher, RD, dietitian; author, “Thin for Life” book series.

Victor J. Stevens, PhD, senior investigator at Kaiser Permanente Center for Health Research, Portland, Ore.

Daniel Stettner, PhD, director of psychology, UnaSource Health Center, Troy, Mich.; adjunct professor of psychology, Wayne State University, Detroit.

Allan Goldberg, St. Clair Shores, Mich.

Wade Wingler, Danville, Ind.

Linda Thacker, Norfolk, Va.

Marisa Moore, RD, American Dietetic Association spokesperson.

Reviewed by Jonathan L Gelfand, MD on August 29, 2011

© 2008 WebMD, LLC. All rights reserved.

 

Harvard School of Public Health » The Nutrition Source » Vegetables and Fruits

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Harvard School of Public Health » The Nutrition Source » Vegetables and Fruits

The Bottom Line to Fruits and Vegetables

July 21, 2013

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I thought about not writing about this, but decided I would. I have been doing pretty well. HAVE BEEN. Past tense. Then the other day I had a really bad day. I let myself go too long without food. I didn’t even have time to get my shake made. It was an intense and crazy day that just had me not thinking clearly. When I am not thinking clearly I don’t make good decisions. I didn’t make good decisions that day. I binged. Hard core. So I am telling y’all that I did. I admit it. I felt guilty about it. But the thing is the only person I really let down is myself, I hope. I am sure y’all know what days like that are about. I have done fine today. I have eaten healthier and done better.

I think this just goes to show that you need to do  your best to keep your blood sugar up so you think rationally. You should try to have backup plans for your backup plans. You should try to eat every few hours or at least have a shake of some sort. When you do feel like bingeing, think about the regrets you will have later. That food may taste like heaven for a moment, but it is going to be hell to get those calories worked off!

So now it is back on the wagon. Praying I don’t fall off this time!

Juice Plus Research Summary Flyer

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Thought you might find this interesting. I just was really very interested by it! I hope you like it! If you have any questions, please let me know.

 

research summary flyer