Advance Weight Loss & Fitness

Nutrition Q&A's

Are you getting enough Omega-3s?

I am recommending to all my clients that they increase their consumption of health enhancing Omega-3s. A diet rich in Omega-3 fatty acids may:

• Help reduce inflammation
• Prevent heart disease
• Prevent arthritis
• Help prevent dementia

Good sources of Omega-3s include:

• 2 TB of ground flaxseed (add to salads, cereal or yogurt)
• 3 oz of Wild Atlantic Salmon, Rainbow Trout, or sardines
• Omega-3 enriched eggs
• 1-2 TB of walnuts (add to oatmeal or yogurt)
• 1/2 cup of cooked soybeans
• 1 TB of canola oil (use in cooking)

Are you drinking green tea?

Recent research is demonstrating that drinking between 5-6 (oz cups) of green tea every day may boost your metabolism by as much as 10%. It does not seem to matter if the the tea is flavored or not or even if it is decaf or caffeinated. What's more decaf tea can count towards your water for the day. Bottoms up!

If you are a coffee drinker don't despair. In a recent study of 48,000 men those who drink between 1-6 (8 oz cups) of coffee a day had a 30% less chance of fatal prostate cancer. It did not matter whether the coffee was decaf or regular.

Are you eating chickpeas?

A recent study showed that 1/2 cup of chickpeas can cut cravings for salty, sugary, and fatty snacks. Chickpeas may also help to lower bad cholesterol and sharpen memory skills. Add 1/2 cup to your salad and you have protein and fiber. A win win combination!

Are you eating enough tomatoes?

Tomatoes are actually a type of fruit. Tomatoes contain lycopene which is a vital antioxidant that helps fight cancer cell formation. No other fruit or vegetable contains as much lycopene as a tomato. In fact when tomato products are heated the bioavailability of the lycopene is increased. Therefore, tomato sauce is an excellent source of lycopene.

Tomatoes are also loaded with vitamins B and C, iron, potassium, and beta carotene.

Tomatoes are in season July through September so they will soon be available locally. Here are some ways to incorporate more tomatoes into your diet:

• eat cherry tomatoes as a snack with hummus
• enjoy a tomato and low-fat cheese sandwich
• add a slice of fresh tomato to a salad or just as a side with your entree
• serve tomato sauce over multi-grain or whole wheat pasta
• cut up a tomato and mix with 1/2 cup of low-fat cottage cheese
• add diced tomatoes to an omelette or scrambled eggs

Remember, you can't eat enough of this delicious, low calorie fruit!

Should you be taking fish oil or krill oil?

We all know the importance of getting 500-1000 mg. of Omega 3s every day because they are essential for brain and heart health! Foods that are good sources of Omega 3s include:

• Fatty fish like Wild Atlantic Salmon, Rainbow Trout and Sardines
• Omega 3 eggs, walnuts, ground flaxseed, and Omega 3 peanut butter are other sources. But what about fish oil or krill oil?

Mercury free, non-repeat fish oil can be a great source of Omega 3s.

Krill oil is another good source. Krill are shrimp like crustaceans. Some advantages to krill oil are:

• It is absorbed faster and easier than fish oil
• It contains Vitamins E, D, and A along with astaxanthin, a highly effective anti-oxidant
• It lasts longer than fish oil
• Less chance of gas, upset stomach or unpleasant aftertaste

Remember whether you choose to eat fatty fish twice a week or add fish oil or krill oil to your diet always check with your physician first especially if you take blood thinners.

Are you getting enough probiotics?

Recently, my teenage daughter was experiencing a lot of stomach pain and she became lactose intolerant. We started her on an over the counter probiotic and after 4 weeks her stomach is back to normal and she feels great. So just what are probiotics? Probiotics are healthy, live bacteria with clinically documented health benefits. Some of these benefits include:

• Enhancing and boosting the immune system
• Protecting against infection
• Promoting and enhancing digestive health
• Assisting in the management of inflammation
• Helping alleviate symptoms of lactose intolerance
• Decreasing the risks of certain cancers

What foods contain probiotics?

• Yogurts with live and active cultures (watch the expiration date)
• Kefir
• Milk with added probiotics

Before purchasing an over the counter probiotic supplement check with your Dr. or dietitian to see what her or she recommends because supplement and medication reactions can occur.

How healthy are eggs?

• Eggs are an excellent source of low calorie protein. A large egg has about 75 calories and more than 6 grams of protein.
• A hardboiled egg and a piece of fruit make a filling, satisfying snack.
• Eggs are one of the best sources of choline, an essential nutrient.
• Omega-3 Enhanced eggs may help contribute to your intake of essential fatty acids.
• Eggs will not raise cholesterol. In fact according to the Journal of the American College of Nutrition: "Eggs make important contributions to the American diet and their consumption is not associated with high cholesterol levels."

source: Sparkpeople.com

Are frozen fruits and veggies as healthy as fresh?

YES, most of the evidence suggests that they are. Why? Because these fresh fruits and vegetables have often travelled long distances before reaching your dinner table. On the other hand frozen fruit and veggies are picked at the height of ripeness and frozen quickly to a temperature that maximizes the nutritional value and flavor. Frozen food is also usually good for up to a year in the freezer.

If you prefer fresh produce and who doesn't? Try purchasing locally grown produce by hitting your nearest Farmer's Market or look for locally grown produce in your neighborhood store. Apples are especially delicious at this time of year. Refrigerate your fruits and veggies to help slow down the loss of nutrients and steam rather than boil your veggies to protect the water soluble vitamins.

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.