Advance Weight Loss & Fitness

Nutrition Q&A's

Do you need a Vitamin D supplement?

Yes, you probably do. Many doctors now believe that your body needs much more Vitamin D then that the standard 400 IUs. Most doctors now recommend about 1000 IUs a day of Vitamin D3. This is different than the Vitamin D2 found in most calcium supplements. You can find a Vitamin D3 1000 IU supplement at most drug stores. Vitamin D3 is the form your skin naturally makes when exposed to 15 or 20 minutes of sunlight. Why is D so important? Along with helping to build bones, it helps keep your arteries younger and your immune system functioning at optimum.

How about a healthy dessert?

• 1/3 cup of a fat free yogurt
• 2 extra large strawberries
• 10 blueberries
• 1/2 a small banana
• Sprinkle with a handful of Kashi Go Lean cereal and enjoy for just 160 calories and 5 grams of protein.

How much sugar should you have every day?

Sugar has 4 calories/gram. A teaspoon of sugar is about 4 grams. Many dietitians suggest that only 10% or less of your total calories should come from sugar. So if you consume 2000 calories/day only 200 calories should come from sugar which is about 50 grams or 12 1/2 tsp of sugar. The American Heart Association recommends even less; no more than 37.5 grams of sugar/day for men and 25 grams /day for women. Now take a look at your food. Some protein bars contain 31 grams of sugar or more.

Do you eat aguave thinking it is healthy?

Aguave is largely made of fructose which is now known to be a very damaging form of sugar when used as a sweeter. It has the highest fructose content of any commercial sweetener and almost 2Xs the fructose of high fructose corn syrup. Fructose can cause cause insulin resistance and significantly raise triglycerides and increase fat around the belly.

Greek yogurt is superb!

I am a big fan of Greek yogurt for a morning or afternoon snack because of the high protein, the low sugar, and the absence of artificial flavors or colors. Remember each gram of protein takes about 10 mins. to digest while each carb gram takes approximately 4 minutes. Therefore more protein will help keep you fuller longer. Here a few Greek yogurts that I have tried:

• Brown Cow Greek Yogurt (now available in 100 calorie cups which contain 10 grams of protein)
• Chobani Greek Yogurt - I like the non-fat strawberry for 130 calories and 14 grams of protein.
• Fage Greek Yogurt with honey for 160 calories and 16 grams of protein.

Are you getting enough fiber?

Many of us do not reach our much needed daily fiber requirement. Adults need 25-30 grams per day. Fruits and vegetables are a great source of fiber. Try adding the following fiber rich fruits and veggies to your daily diet:

• 1 cup of fresh raspberries = 8 grams
• 1 cup of blackberries = 7.5 grams
• 1 cup of frozen blueberries = 4 grams
• 1 apple = 4 grams
• 1 pear = 4 grams
• 1/4 cup of dried prunes = 3 grams
• 1/2 cup of baked acorn squash = 4.5 grams
• 1 baked potato with the skin = almost 4 grams
• 1/2 cup of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes = 2 grams

Try these "Super Foods for Super Health"

• Spinach and Kale - contain lots of Vitamin K which can improve bone density
• Tomatoes - contain lycopene which protects the skin from oxidation that results in sun damage. Cook, chop or drizzle olive oil on tomatoes to help the body absorb lycopene easier. Eat cherry tomatoes with hummus as an afternoon snack.
• Almonds - a great source of Vitamin E. Eat 10 with a piece of fruit for a mid- morning break.
• Strawberries - rich in polyphenols which are good for maintaining brain function and memory. Add 1/2 cup to a low-fat yogurt for a p.m. or a.m. snack.
• Curry Powder - helps maintain mental alertness because curry is packed with turmeric. Sprinkle meat with curry powder in a stir fry or mix with low-fat mayo on a sandwich.

Source: Wellness Counts

Confused about soy?

Researchers who study soy as a health food argue about it's benefits. However, soy has a stellar nutritional profile of good polyunsaturated fats, high quality protein, and lots of fiber. Instead of adding soy powder or bars to your diet stick close to the whole bean. Try these 5 basic soy foods which are available at Hannaford and Shaws.

• soy nuts - a 1/4 cup makes a filling snack for around 90 calories

• edamame - try fresh, frozen, or the dried makes a great snack or a nice addition to a salad

• tofu - mix cubes into vegetable stir-fries in place of beef or chicken. For more flavor marinate in low-sodium soy sauce laced with garlic and ginger.

• Tempeh - this smoky-flavored soy product can be sliced, grilled, and served on a whole wheat bun in place of pork

• soy crumbles - found in the freezer, crumbles can replace some or all of the ground beef in sloppy joes or chili

Source: RealAge "What to Believe About Soy"

Are you tired of the same old healthy snacks? Here are a few snacks that you might not have thought of:

• 18 rice crackers w/ 1 TB of soy nut butter.
• 1 apple cut up with cinnamon and a tsp of Splenda . Put it all in a plastic bag and shake. It is delicious!
• 4 oz of skim or low-fat milk with 1/4 cup of Bear Naked All Natural Granola.
• Boil an egg, scoop out the yolk and fill each half with hummus.
• Take half of a whole wheat Arnold Sandwich thin, toast, spread lightly with natural peanut butter and cut up ½ a banana to put on top. Add a TB of chopped walnuts and you got yourself a very satisfying snack!

Can you get enough calcium eating a plant based diet?

Absolutely! Great sources of calcium include: green leafy vegetables, nuts, oranges, kidney beans, lima beans, Swiss chard, lentils, raisins, broccoli, kale, celery, tofu, and romaine lettuce. Aim for 1000 mg of calcium/day if you are under 50 and 1200 mg daily if you are over 50.

Want a healthier alternative to take-out pizza?

The new Kashi frozen pizzas are delicious. The box says there are 3 servings but I find half a pizza with a salad or cooked vegetable is perfect. Take the Five Cheese Tomato, Roasted Garlic Chicken, or Mexicali Black Bean and cut it in half while still frozen. Wrap that half in tin foil and refreeze. Cook the other half for yourself and slice into 4 pieces. Add a salad or cooked vegetable and presto dinner is done!

Should I eliminate carbs from my diet?

NO, carbs provide the body with its most readily available source of fuel: glucose. During normal metabolism, carbohydrates act as the primary fuel for most cells in the body, especially those in the brain. The National Academy of Sciences Food and Nutrition Board currently recommends that people consume at least 130 g of carbs per day to accommodate the body's needs.

Be sure your carbs are from fruits, vegetables, whole grains and dairy products. Skip the refined carbs found in you guessed it, chips, cookies, pastries, white bread and other processed foods.

Is dark chocolate really a health food?

Probably not. What to do? Enjoy 1 small piece of dark chocolate as an occasional treat. Darker chocolates have more flavanols, but there has not been enough research to know whether they help protect the heart. If you can eat just one try Hershey's Extra Dark Sticks for 50 calories each or Ghirardelli 60% Dark Chocolate Squares for 55 calories each.

Did you know that Americans consume five times as much food dye as they did 5 years ago according the FDA?

You may not realize that food dyes still pose a risk. In June the Center for Science in the Public Interest petitioned the FDA to ban the following dyes: Yellow 5 and 6, Red 3 and 40, Blue 1 and 2, Green 3 and Orange B. Some European countries, including Britain, already ban many of these dyes that are still in our food. In fact the British Parliament recently approved a warning label for products that contain 6 synthetic dyes which reads, "May have an adverse effect on activity and attention in children." You'll be surprised where you will find these hidden risks for example in your kids' favorite boxed macaroni and cheese or your favorite yogurt. I urge you to look for healthier choices but if you are too busy to cook at home there are a lot of options including Make Thyme for Dinner where you can pick up a quick, dye-free meal on your way home from work!

What's the real story with all of our plastic water bottles and food containers?

According to a recent article published in Nutrition Action Health Letter BPA, an ingredient used in many plastics with the #7 on them, can be released if the container is run through the dishwasher or microwave frequently. Some animal studies suggest that BPA increases the risk of cancer, obesity, and diabetes. "To play it safe, women who are pregnant or breastfeeding, infants, young children, and adolescents should try to avoid BPA." My advice is to ditch any water bottles with#7 on the bottom, especially the Nalgene bottles that do contain BPA. Instead drink from a stainless steel water bottle. LLBean has one that can be ordered on-line for $16.95. The Klean Kanteen, item # 56892, holds 27 ounces and is a terrific alternative. Be sure to ask for the stainless steel version.

Try storing your cut-up produce in glass containers not plastic. Bed Bath and Beyond has a set of glass containers for $12.99 that range in size from 2 cups to 2 quarts.

What's the real story about High-Fructose Corn Syrup (HFCS)?

According to a recently article published in Family Health & Wellness magazine "Consumption of HFCS can elevate triglyceride levels, which can increase the risk of heart disease and upset the magnesium, copper, chromium, and zinc levels in the body." Don't be fooled into thinking that HFCS is safer than sugar. Try to buy natural snacks, crackers, and breads without High-Fructose Corn Syrup.

I like MSN Health & Fitness Center. In their recent article, "Steam a little green," they explained the difference between cooking broccoli in the microwave and steaming it on the stove. Steaming instead of microwaving enhances the power of the cancer fighting compound Sulforaphane, which has been shown to halt the growth of breast cancer cells. Get even more protection by sprinkling on 1 tablespoon of selenium rich sunflower seeds which increases the Sulforaphane's potency.

Having trouble getting your 1000 - 1200 mg of calcium every day?

For a quick 100 milligrams eat ½ cup of broccoli, 4 oz of shrimp or scallops, 6 oz of cooked oatmeal or ½ cup of navy beans.

Are you tired of the same old healthy snacks? Here are a few of my favorites:

• Take a Flat Out whole wheat pita, spread w/ 2 TB of hummus, layer with grated carrots, roll up and enjoy!

• For a change instead of peanut butter add 1 TB of sun butter to a large Dr. Kracker Kracker or 8 of the mini Dr. Kracker Krackers.

• Spread 1 graham cracker with 2 TB of fat-free cream cheese and top with 1/3 cup of sliced strawberries.