10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

Health Food Imposter #13: Frozen Yogurt

Does frozen yogurt deserve its health halo?  - Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #13:  Frozen Yogurt
Over the last few years, the rise of the FroYo has been occurring with the growing popularity of frozen yogurt shops and frozen yogurt products on grocery store shelves.  People seem to be flocking to frozen yogurt as a healthier alternative to ice cream, but unfortunately, in some cases, it may not be all that we believe it to be.

• While frozen yogurts are generally lower in fat and calories than their ice cream cousins, it doesn't mean they are "low calorie".  For example, I decided to compare Ben and Jerry's Cherry Garcia FroYo with their Cherry Garcia Ice Cream.  The ice cream has 240 calories and 13 grams of fat per 1/2 cup serving while the FroYo has 200 calories and 3 grams of fat per serving.  So yes, the frozen yogurt is lower in calories and fat.  However, it is not technically a "low-calorie" food since it does not contain less than 40 calories per serving required by federal labeling guidelines.  Add some less nutritious toppings, like cookies or candy, and you're tacking on a lot of extra low-quality calories and ingredients, too!  

• Frozen yogurt may generally be lower in fat than ice cream, but it is not necessarily lower in sugar.  In fact, using the Cherry Garcia example again, the frozen yogurt actually contains 1 more teaspoon of sugar than the ice cream, 27 grams vs 23 grams per half cup respectively.  While some of the sugar in frozen yogurt is naturally occurring from the yogurt itself, much of it is added in the form of sweeteners, like sugar, corn syrup, high fructose corn syrup, and dextrose.

• Another reason people turn to frozen yogurt is for the proposed probiotic health benefits.  Because frozen yogurt falls under a different product classification than regular yogurt, it does not have to meet the same standards in terms of the production and final product as regular yogurt.  Unfortunately, not all frozen yogurts contain live and active cultures, which means they do not confer the health benefits associated with probiotics.  In some cases, the yogurt is heat-treated during the production process thereby diminishing the benefits from the probiotics.  Frozen yogurts also may not contain the amount or variety of probiotic strains as some regular yogurts do, and this may affect the potential health benefits as well.  

• Frozen yogurts may still contain other questionable ingredients, such as artificial colors, flavors, or sweeteners, that many people are now trying to limit or avoid. For instance, some fruit-flavored frozen yogurts do not actually contain any real fruit in them.  So the health benefits of the real fruit are lacking in many of these frozen yogurt products.  

A better alternative?
Consider frozen yogurts a treat like ice cream.  Enjoy it occasionally, but it's best not to consider it a nourishing everyday meal or snack.  There are higher quality frozen yogurts available.  To make the best choices, read the Ingredient Lists and Nutrition Facts for products on grocery shelves and check out the nutrition information online for versions from yogurt shops.  Look for frozen yogurts with simpler ingredient lists that also include live active cultures.  When opting for FroYo from yogurt shops, stick with healthier toppings, like fresh fruit and nuts, rather than cookies or candy, and consider portion size, especially with self-serve spots.

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Health Food Imposter #12: 100 calorie snacks

Are 100 calorie snacks health food imposters?  Copyrigh 2013 -- Michelle Loy, MPH, MS, RD, CSSD -- Go Wellness

Health Food Imposter #12:  100 calorie snacks

The 100 calorie snack products are tricky.  The fact that they are portion-controlled and only 100 calories each may make them appear more healthful, but this does not make them high quality, health supportive, and deeply nourishing food.

• Most of these 100 calorie snack products are made with processed flours, which have been stripped of valuable nutrients, including vitamins and hunger-satisfying fiber.  Most of them also contain a variety of sources of refined sugars, like corn syrup and dextrose, often contributing up to 2 teaspoons of added sugar per serving.  While these may satisfy a craving for something sweet, without the naturally occurring fiber or a high quality source of protein, these may leave some hungry again in no time.
• Unfortunately, the 100 calorie snack products may also be taking the place of more healthful foods, like vegetables, fruits, or nuts, that could be consumed instead.  This could make one less likely to consume enough essential nutrients, like vitamins, minerals, and fiber, and other health promoting phytochemicals.
• Many of these products also contain less healthful fats and oils, like trans fats from partially hydrogenated oils.  While these oils may enhance the shelf-life and flavor of a product, they will not  enhance your health.  Because the trans fat content is < 0.5 grams per serving, you will see 0 g trans fat listed on the Nutrition Facts Panel even though the product contains trans fat in the form of partially hydrogenated oils.  Always read the ingredient list.
• Some of these products do a little health washing by using "yogurt flavoring", but that does not mean they confer the same health benefits as regular yogurt with live and active cultures.  The yogurt flavorings are generally nothing more than sugars and fats dressed up with heat-treated yogurt powders that do not contain live and active probiotic cultures.
• Some of these products also contain moderate amounts of sodium that could pose a problem for sodium-sensitive individuals.  
• Finally, some of these products also contain artificial colors, flavors, and other questionable ingredients that many people are now looking to avoid for a variety of reasons.  Again, while these ingredients may make the product taste or look better, they don't necessarily add to your health or quality of life.  

What is a better alternative?
There are many naturally lower calorie snack options that incorporate whole, real foods, so plan these into your diet. Some simple examples include almonds, pistachios, fruit with cheese, vegetable sticks with hummus, or even a hard-boiled egg.  Not only are these foods more nourishing, but they'll also often be more satisfying than the 100 calorie snack products.

Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  Thanks for reading!

Health Food Imposter #11: Smoothies

Are smoothies health food imposters?  Copyright 2013 - Michelle Loy, MPH, MS, RD, CSSD - Go Wellness

Health Food Imposter #11:   Smoothies

Who isn't a fan of the almighty smoothie, right?  While I think that smoothies can have a place in a nourishing, well-balanced diet, some (especially homemade ones) are better than others when it comes to many commercially-prepared versions.  

• One of the drawbacks of commercially-prepared smoothies is that the bases often include non-fat yogurt, frozen yogurt, and sherbet, which are typically laden with refined sugar.  For example, the Original-sized Banana Berry Smoothie from Jamba Juice, which is made with bananas, non-fat frozen yogurt, blueberries, raspberry sherbet and ice, contains 82 grams of sugar.  Yes, 82 grams or almost 21 teaspoons.  Yes, some of it is naturally-occurring from the fruit and frozen yogurt, but how much?  
• Someone thinking these are a healthy “snack” may also be surprised that some of these smoothies can range anywhere from 150 up to 900+ calories. Yes, I said 900 calories!  As a "snack", that could pose a problem for a person trying to achieve and maintain a healthy weight.  
• There are “no sugar added” and “light” versions, but keep in mind that this is usually due to the use of artificial sweeteners, like sucralose.  
• While “real fruit smoothies” seem to be a trend right now, keep in mind that sometimes the “real fruit” comes in the form of fruit juice rather than whole fruit, so you could be losing out on valuable nutrients, like fiber.  In some cases, I’ve seen so-called fruit smoothies that don’t have any real fruit in them at all.  Buyer beware!
• Know, too, that  commercially-prepped smoothies may also contain artificial colors, flavors, and other  questionable additives as well.

What is a better alternative?  

Make your own smoothies at home using fresh or frozen, unsweetened whole fruits and vegetables at home.  This way you’ll have more control over the quality, kind, and amount of the ingredients you put into them. Plus, you can personalize them to your own taste.  If you opt for a commercially-prepared version, look for the nutrition information online or onsite to review the nutrition facts as well as the ingredients, when available.  Opt for those made with real, whole fruits and veggies as often as possible.  You may also want to opt for a smoothie with a quality source of protein (at least as best as you can do with commercially-prepared versions), like almond butter or yogurt, to help with blood sugar balance and satiety.  Also, consider choosing smaller sizes for better portion control.  If anything ask questions and see if you can customize your smoothie to suit your needs and tastes.

Would you like to see more like this on my blog?  Please let me know!  Do you know someone who could benefit from this information?  Then please "like", "pin", or share it!  

4 keys to staying well during cold and flu season

Image Credit:  William Brawley (Flickr)

We're smack dab in the middle of cold and flu season, and I'm sure that you'd like to avoid catching the bug, right?  Aside from practicing good hygiene, there are four key lifestyle behaviors that have been determined to be true guardians of health during this time of year.  Practice these behaviors and you'll better protect yourself from the misery of cold and flu season.

Eat enough nutrient-dense, immune-supportive foods.
One of the first lines of defense against cold and flu season starts in the grocery cart.  Make sure that you're including plenty of nutrient-dense, immune-supportive foods that will bolster your immune system.  What foods are these?  Eat fish for vitamin D, which helps regulate the immune system.  Include a variety of produce, especially citrus fruits, cruciferous vegetables, winter squash, and dark leafy greens, for immunoprotective vitamins A and C.  Also be sure to incorporate high quality meat and dried beans for protein, iron, and zinc, which help the immune system function at its best.  For more information on foods that support a strong immune system, check out this blog post that I wrote last year.

Get 7-9 hours of sleep every night.
When we sleep, the body's immune system recharges.  The release of infection-fighting cytokines from the immune system surges during sleep.  When we are sleep-deprived, the levels of cytokines and other immune-supportive cells in the body declines.  In fact, one study found that individuals who slept less than seven hours each night were nearly three times more likely to develop colds than those who slept at least eight hours or more.  So make sleep a priority!

Manage stress effectively.
Short-term, long-term, real or perceived, the body does not discriminate against the type of stress we experience.  When we experience stress, a cascade of biochemical reactions that lower the body's immune function begins.  When stress becomes chronic, the immune system becomes weaker.  While we cannot completely eliminate all sources of stress, we certainly can find ways to better manage it.  In fact, relaxation actually boosts certain activities of the immune system, including sending more infection-fighting cells into action in the bloodstream.  Remember that relaxation is not necessarily 'doing nothing', but rather, it is a learned behavior.  For more tips on managing stress effectively, check out this  advice from the American Psychological Association.

Perform at least 30 minutes of moderate-intensity exercise on 5+ days of the week.
Studies have found that exercise may boost the number and function of certain cells of the immune system.  Investigators also believe that exercise enhances the transport of these cells throughout the body making them more effective at eradicating the bacteria and viruses responsible for the cold and flu.  One study detected a 46% lower frequency of colds for participants that exercised at least 5 days a week compared to those who were sedentary.   Another investigation observed that women who performed 45 minutes of moderate-intensity activity 5 days a week experienced 50% fewer colds than women in the control group who stretched daily.  While getting enough exercise is essential, keep in mind that performing prolonged or intense exercise can actually depress the body's immune system.  If you participate in these types of activities, such as marathons or ultra-endurance events, adequate recovery time is vital and make sure to practice the other lifestyle behaviors listed above.

What are your best strategies for practicing these behaviors?  What behaviors would you add to this list?  

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Guest Blog: Simple substitutions for healthier holiday food

Today's guest blog post is written by Vanessa Bautista, Dietetic Intern with Oakwood University.  Thanks for sharing with us, Vanessa!

Vanessa with Martha Stewart

A week ago, I was beyond delighted to meet Martha Stewart at Macy’s South Coast Plaza.  Martha Stewart and her deputy food editor of Martha Stewart Living, Sarah Carey, teamed up to create a seafood stew.  After they made their version of the dish crew members passed out a pre-made version.  Not surprisingly, the stew that everyone tried was not the actual stew that Martha made.  During the question and answers segment an audience member pointed out that the version the audience received was somewhat spicier then what the recipe had call for and asked what the difference was.  Martha’s response was that there might have been a little more pepper added to the audience recipe sample. And that’s when it happened.  It dawned on me. “Not all recipes are the same!”  So I decided to gather up all my guts and wits and ask, “Since the recipe taste a little bit different, could I try the stew that you made?”  Martha Stewart’s version turned out to be much better!  Besides getting to tell you about this exciting experience, the fact still remains that not all recipes are created equal.  Sure, we all have our family favorites like Uncle Danny’s surprisingly sweet-sweet potatoes. But this thanksgiving and even Christmas I dare you to get creative like Martha Stewart but in a healthy way.  I have spent way too many holidays watching the ones I love gain weight and try to lose it.  Because of this, I have actually tried many ingredient substitutions not only during the holidays but also throughout the year.  So this holiday season do yourself and your family a favor.  Try some of these amazing substitutes to reduce sugar and fat and increase the nutrient and phytochemical composition in your holiday dishes.  And who knows, you might create a new healthy holiday favorite!  Now that’s a good thing!

Original Ingredient:	Substitute:	Health Benefit:
Milk Chocolate	All or half of recipe for 70% cocoa or higher dark chocolate	More flavonoids (a heart protecting antioxidant) higher cocoa content the better
Iceberg Lettuce	Romaine lettuce in salads	More folate, vitamin A, potassium and vitamin C than iceberg variety
1 Cup All-Purpose flour	½ whole wheat in recipes	Increases fiber content in recipes
Sour cream	Greek yogurt on baked potatoes or dip recipes	More protein and calcium and less saturated fat
1 Full Cup of regular sugar	½ Cup of regular sugar in baked goods recipes	50% reduction in sugar in recipe
2 Tablespoons butter	1-1/2 Tablespoons Extra light tasting olive oil for sautéing	Lower in cholesterol and saturated fat
1 Cup butter	¾ Cups extra light tasting olive oil for baked goods such as cookies	Lower in cholesterol and saturated fat

A good thing!

3 Strategies for Preventing Holiday Weight Gain

I just returned from my daughter's Halloween celebration at preschool and I am reminded that we are embarking on National Eating Season. This is the parade of food that begins with Halloween and wraps up with Super Bowl Sunday.  Following this season of eating, many Americans find themselves a little bit heavier.   Even with the best of intentions and New Year's resolutions come January, research tells us that the weight gained during this time is often not lost again.

I understand how easy it can be to gain weight during the holidays with the barrage of all the unique food offerings of the season from the pumpkin spice lattes to Grandma's special apple pie to the egg nog.  At the same time, I also know how important maintaining health, well-being, and an optimal quality of life is for so many people.  Nothing tastes as good as healthy feels, right?   This is why I think it's vital to be proactive and make plans right now to prevent holiday weight gain.  So I thought I'd share three solid strategies to help you get started on that today.

Put your goals in writing.
While it's definitely a step in the right direction to make a mental note that you'd like to maintain a healthy weight this holiday season, I believe that writing down your goals will only increase your chances of success.  As you consider your goals for the season, be sure to make them SMART - specfiic, measurable, attainable, realistic, and time-sensitive.  If the goal is to maintain or even lose weight, then be sure to consider the behaviors that are needed to do that.  What will you need to change in regards to food intake, physical activity, or stress management to achieve your weight management goal?  

Monitor your food intake and physical activity.
In my professional experience, I've seen what a powerful tool monitoring food intake and physical activity can be for those who want to achieve or maintain a healthy weight.  My clients understand the value of this, too, and almost always identify this as a strategy that helps them stay on track.  The evidence also suggests that those who regularly monitor their health-related behaviors during the holidays are better able to manage their weight during that time, too.

Practice mindful eating.
It is very easy to eat mindlessly during the holidays.  Food is everywhere!  People can also be more distracted while they eat during the holidays whether it's socializing at a party or watching the game on t.v.  If they eat while doing these other activities, they may not be fully engaged in the eating experience.  Practicing mindful eating during the holidays essentially means that you regularly check in with your mind and body throughout the eating experience.  Are you hungry?  Is the food pleasing to you?  Is food really what you want right now? Mindful eating helps create a more peaceful and pleasurable eating experience. It will also help you stay more in tune with your body so that you can naturally attain or maintain a healthier body weight.

So, in addition to planning which parties to attend and what gifts to give, I challenge you to also consider putting successful weight management on your holiday radar this season.  Choose a life of health. You deserve it!

Photo credit:  Mark Surman via Flickr

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Back to school: Why breakfast is essential

Breakfast -- a back-to-school essential

Backpack? Check!  Pencils?  Check!  Loose-leaf paper? Check!  Breakfast?  If you're a parent getting your student ready to go back to school soon, then you may want to consider adding breakfast to the checklist of back-to-school necessities.  A daily breakfast will help prepare your child for school in many ways that books, pencils, and papers cannot.  So before shuttling your children out the door and onto the classroom, check out these 5 reasons that breakfast is essential to your student's health and well-being.

Reason #1:  Better academic performance
Without breakfast, some children may go for up to 18 hours before their next meal.  A nutritious breakfast will provide the fuel and nutrients that your child's brain needs for better memory and focus during school.  Studies have shown that children who eat breakfast tend to perform better academically than their breakfast-skipping peers.  It appears that consuming breakfast may help with numerous skills, such as math, reading, and memory.  Not only has breakfast consumption been tied to enhanced test scores, but it has also been associated with better attendance and punctuality.

Reason #2:  Better nutritional intake
Breakfast contributes significantly to the overall energy, vitamins and minerals that children need to sustain their scholastic activities, especially in the morning.  Studies link student breakfast consumers with more nutritionally adequate diets that are higher in nutrients, such as protein, calcium, iron, fiber, and vitamins A and C.  On the other hand, breakfast skippers tend to have lower intakes of nutritious foods, like vegetables and fruits.

Reason #3:  Better psychosocial health and behavior
Breakfast consumption among students has been associated with improvements in psychosocial health, which involves the way a child thinks, feels, or interacts with others.  The affect seems to be most apparent among those students with poorer nutritional status or with low nutrient intakes.  Progress with behavior, such as hyperactivity, has also been observed.

Reason #4:  Healthier weight
Most, but not all, studies have reported that children who are overweight tend to skip breakfast more frequently than children who are at healthy weights.  In fact, adolescents who regularly consumed breakfast or who increased their consumption of breakfast maintained better weight control in long-term studies.  Researchers propose several theories about how regular breakfast consumption promotes healthier body weights, including improved appetite regulation, enhanced diet quality, and reduced calorie intake.

Reason #5:  Development and maintenance of a lifelong health habit
Studies have shown that children who skip breakfast are more likely to become adults who skip breakfast.  In fact, breakfast skipping appears to increase with age, so it's important to help children establish the habit while they're young.  Routine breakfast intake during adulthood has been associated with positive benefits, such as improved weight control, fewer cardiovascular risk factors, and improved memory.

You now may be asking whether or not the types of foods included in breakfast matter when it comes to child health and performance, and the answer is a resounding YES!  Stay tuned for a follow-up post answering this question.  Thank you for reading!

What benefits have you noticed about breakfast consumption for your children?

Photo credit:  qwrrty via Flickr

8 fresh and refreshing ways to hydrate

I've worked with many clients who find meeting their fluid needs challenging because they just don't like plain water.  While I don't have a problem drinking plain water myself, I get it.  Food and beverage companies get this.  That's why you see an entire aisle in the grocery store solely dedicated to selling a variety of flavored waters or water flavor enhancers.  In fact, research suggests that palatable water actually stimulates more fluid intake.  While these products could get you drinking water, they may be loaded with liquid calories or unnecessary additives, not to mention they can be costly.  While it might be easier just to throw that whole water thing out the window, we just can't.  The body needs it since most of it is made up of water. Plus, water has so many valuable functions in the body from transporting oxygen and nutrients to the cells to temperature regulation.  Sometimes our bodies actually need more water, like when it's hot or humid out or when we're active or sick.  So, when I'm working with someone who dislikes plain water, we definitely spend some time coming up with ideas on how to meet fluid needs in spite of their distaste for water. We ultimately end up with some inexpensive and fun ideas like those below that will boost fluid intake without busting the calorie or financial budget.

Have you tried any of these?  Would you?  What would you add to the list?

Citrus:  Citrus is a great way to add a little tart, tangy, and slightly sweet flavor to your water.  You'll also get a little dose of immune-supporting vitamin C and fiber, if you actually eat the sliced fruit.  Here's a Spa Water recipe that incorporates several kinds of citrus fruits.

Cucumber:  Often served in water in Asian restaurants, cucumber adds a light and fresh taste to water.  Those cool cucumber slices could be used afterward to manage eye puffiness.  Check out this Refreshing Lemon-Cucumber Water recipe.

Mint:  Mint adds a soothing, cool flair to water.  Peppermint, in particular, has been used for easing tummy troubles, like bloating.  The oils in mint have also exhibited antimicrobial and antifungal properties, too.  Infuse this into your water, and you'll definitely feel like you've gotten the spa treatment.  Try this Cool Cucumber and Mint Water.  

Melon:  Watermelon, honeydew, and cantaloupe add the perfect lightly sweet flavor to water.  Eat what you don't use, and you'll load up on more water since melons are very high in water content.  Try this Cucumber Melon Spa Water.

Berries:  Try raspberries, blueberries, strawberries, or blackberries or mix and match your favorites.  With a hint of sweetness, berry-infused waters are sure to please the taste buds.  Berries pair well with citrus fruits and/or herbs, like mint or basil.

Apples:  Apples work in sangria, so why not in water, too?  With so many varieties of apples, not only will your water taste good, but it will look amazing, too!  Sample this Orange and Green Apple Spa Water.  

Rosemary:  This aromatic herb will definitely beautify your water and your body with its immune stimulating and anti-inflammatory properties.  Give this Herb-infused Spa Water a shot. 

Ginger:  Added to many Asian dishes, fragrant and spicy ginger will definitely spruce up your water.  Ginger is well known for its ability to comfort a distressed gastrointestinal tract.  It also exhibits antioxidant and anti-inflammatory properties.  Try out this Cucumber-Ginger Water.      

Photo credits: skippyjon, JaredFrazer, xavi talleda, MinimalistPhotography101.com, sushi♥ina, delphaber, ndrwfgg, Crystl via Flickr 

Naturally Detoxifying Foods

Photo credit:  A Askew (Flickr)

If you haven't been on one yourself, then you've probably had a family member or friend on one.  Otherwise, maybe you've at least seen ads for products, programs, or books for them.  They're detox diets.  They're hot. They're happening.  They're one of those things that I think will never die.  While I understand that the body is regularly exposed to a laundry list of toxins from the environment, food, and typical metabolic processes and it's important to protect the body against them, I'm not one to promote detox diets or cleanses.  They're not for everyone anyway.  However,  I find nothing wrong with including detoxifying foods in your regular diet to take advantage of their health-promoting benefits.  If you want a daily detox, include at least some of these detoxifying foods in your diet everyday.

Citrus fruits:  Grapefruits, oranges, tangerines, lemons, and other citrus fruits are nutritious powerhouses!  Most of us know that they're chock full of vitamin C, which is known to fend off free radicals that can damage healthy body tissues and contribute to chronic diseases.  However, they are also packed with other vital nutrients and over 170 phytochemicals!  One of those phytochemicals includes limonin, which has been shown to participate in detoxification systems in the body.  Researchers are also investigating the role of such compounds in protecting the body against certain types of cancer.  Apparently, our bodies can access limonin as soon as we sip OJ or take a bite of a citrus fruit.  Amazingly, limonin also appears to stay in the bloodstream of some people for up to 24 hours during which time it can continue its possible cancer-fighting efforts.


Cruciferous vegetables: Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts, kale, bok choy, and more.  I'd almost consider these the jackpot of detoxifying foods since most are loaded with several detoxifying substances.  Not only are these high in vitamin C, but they are also rich in homocysteine-lowering folate.  Homocysteine is a naturally-occurring amino acid produced in the body and elevated levels have been linked to increased risk for cardiovascular disease.  Cruciferous veggies are also loaded with glucosinolates.  When broken down, glucosinolates produce other biologically active compounds that may play various roles in detoxification in the body.  In fact, because this is such a promising cancer-fighting compound, researchers are investigating glucosinolates more closely.

Dark leafy green vegetables:  Dark leafy green vegetables, like spinach, kale, turnip greens, and Romaine lettuce, offer another mother lode of detoxifying compounds.  Dark leafy green vegetables are another super source of folate and glucosinolates.  They also offer an excellent source of carotenoids, including lutein and zeaxanthin.  These two carotenoid pigments accumulate in the retina of the eye and absorb blue light. This protects our eyes from damage over time, preventing eye diseases like age-related macular degeneration.

Green tea:  Green tea is brimming with polyphenols.  One of its polyphenols, EGCG, has shown excellent promise as a potent antioxidant that may also reduce the risk for certain types of cancer.  Recommendations usually suggest consuming 3 cups daily.  No worries if you're trying to limit your caffeine intake as decaffeination of this tea only reduces the polyphenol content slightly.

Berries:  Several berries, including blueberries, cranberries, raspberries, and blackberries, are commonly referred to as super foods due to their high-ranking antioxidant capacity.  These super fruits serve up a good helping of vitamin C and colon-cleansing fiber.  They also contain generous amounts of flavanoids, especially anthocyanidins and quercetin, that act as powerful antioxidants scavenging the body for those abusive free radicals.  As if this isn't enough, berries are also high in ellagic acid, another known antioxidant.

Which of these your favorites?  Which would you like to add to your diet?

Guest Blog: Vitamin D - What you need to know

This blog post was written by Marina Vigil, a California State University, Long Beach Dietetic Intern.  She is one of my former students with whom I had the pleasure of working with during her self-select rotation.  Thank you for sharing your knowledge with us, Marina!

Photo credit:  pittaya (Flickr)

Vitamin D: What Do You Need To Know?

Vitamin D has been receiving a lot of attention lately. Why? Vitamin D is a fat soluble vitamin that has long been known to be an important part of the body’s bone growth and maintenance by helping to maintain proper levels of calcium and phosphorus. But now research suggests that Vitamin D may be involved in the treatment and/or prevention of many diseases including diabetes, multiple sclerosis, and some cancers. Even though some of this research is inconclusive, it is still important to get adequate Vitamin D.

Where can I get my Vitamin D?

Unlike most other nutrients, your body can make all the Vitamin D that you need with the help of sunlight.  This is why Vitamin D is sometimes called the sunshine vitamin. On a clear, sunny day, most people only need to expose their hands, face and arms (without sunscreen) for 5 to 30 minutes a few times a week. However, due to the risk of skin cancer, the American Academy of Dermatology does not recommend getting your Vitamin D from light, either naturally from the sun or artificially from indoor tanning. If you do get your Vitamin D from light, be aware of the risk of sun damage.  Wear sunscreen outdoors and limit use of tanning beds to decrease your risk of sun damage.

The best way to get your Vitamin D is through a healthy diet. Not many foods are naturally rich sources of Vitamin D, but the good news is that it is still easy to get the recommended amounts of Vitamin D! Because it is so important, many foods, such as dairy products, juices, and cereals, are fortified with Vitamin D. Tofu and other soy products are also often fortified. In addition, eggs and fatty fish, such as salmon, tuna, and mackerel, are natural sources of Vitamin D.   Try to include a variety of these foods to maintain an adequate amount of Vitamin D.

Who is at risk of deficiency?

Unfortunately, research shows that many people are not getting enough of this vital nutrient, even in areas with plenty of sun. With our busy lifestyles nowadays many people spend the sunniest part of the day inside and are missing out on Vitamin D production. The elderly are also at higher risk for deficiency because the body makes less Vitamin D with age. So, how do you know if you are deficient? The answer is you don’t unless you get tested. You should talk to your doctor about getting tested.  It’s important to know that your levels will be lower in the winter.

Can I have too much Vitamin D?

Now, some people say that you can never have too much of a good thing, but that is not always true. Although vitamin D is great for your health, too much vitamin D can have toxic effects. High levels of vitamin D can cause high levels of calcium known as hypercalcemia. But the good news is that you cannot get vitamin D toxicity from the sun. If you are in the sun too long, your body will stop making Vitamin D and will break it down instead to prevent toxic levels. Vitamin D toxicity is usually caused by taking supplements.  For this reason, I would not recommend taking supplements unless you know you are deficient. Then, you and your doctor or dietitian can determine whether a supplement is right for you.

For more info on the Institute of Medicine's dietary reference intakes for vitamin D, click here.

Do you know your Vitamin D level? What Vitamin D rich foods do you enjoy? 

Six Reasons to Love Farmer's Markets

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

I have a confession.  I'm a glutton for farmer's markets!  I'm really grateful that there are so many farmer's markets within a short distance of where I live so that I can get my fix on a regular basis.  My experience with farmer's markets goes all the way back to my childhood when my mom would take me to our small town farmer's market on weekends.  In grad school, my friends and I would head to a couple of local farmer's markets on the weekends.  As a traveler, I also love to check out the farmer's markets to get the best of the local fare.  While there are many reasons to love visiting farmer's markets, I thought I'd boil it down to my top five.

Enjoy fresh, seasonal produce that is harvested at the peak of freshness and taste.  There's really something great about food that hasn't traveled thousands of miles, been stored for long periods, or been treated to enhance the ripening process.  Not only is the produce fresher, but I can also honestly say that produce from the farmer's market is tastier and seems richer than that from the grocery store.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Enhance your connection to your food.  I really enjoy the fact that I get to meet the actual farmers or the employees of the farm from which I'm purchasing my food.  When I get to talk to them face-to-face, I find out so much more about my food:  how it's grown, where it's grown, and who's growing it.  Two weekends ago I purchased strawberries from a farm that is about 5 miles from my home.  I've learned that while the farm is not "certified organic", their crops are still organically produced.  To top it off, the workers are just nice people!  Somehow those strawberries were just that much more enjoyable to me.

Learn insider tips on how to choose and prepare produce.  Farmers and vendors are experts on the food that they sell, so they can give you tips on how to select the best vegetable or fruit.  They also are very excited to share preparation tips with you,too.  I find it very hard to get that kind of service in many grocery stores.

Photo credit: Michelle Loy. Copyright 2011. All rights reserved.

Save money.  Not only do you get nutritious, delicious, and fresh produce, but you can also save money while you're at it.  Not everything is offered at a rock bottom price at the farmer's market, but you sure can get some great deals.  This weekend I purchased a 5 lb bag of oranges for $2.50 and a huge bag of lemons for $1!


Support the local community.  By supporting your local farmer's markets, you are supporting local farmers, which helps keep them in your community and maintains local food systems.

It is an experience.  I don't know about you, but when I shop at the grocery store, my goal is to get in, get my food, and get out most of the time.  However, when I go to a farmer's market, I actually like to take my time there.  I want to talk to the vendors, sample the food, and check out all of the offerings.  I enjoy sharing this experience with my family.  I love that the farmers and I can all teach my children about food.   I love that my daughter met the cattle rancher that raised the grass-fed beef that we've had for dinner and that she asks about him when we go to that farmer's market.  

Are you interested in finding a farmer's market near you?

If you're in California, you can search for certified farmer's markets in your area here.

If you're in another state, you can search for farmer's markets in your area here and here.

Do you visit farmer's markets?  What do you enjoy about it?     

10 Must-Haves for a Well Stocked Pantry

Photo credit: Incase (Flickr)

Spring is here! When spring rolls around, I always seem to get into spring cleaning mode. How about you?  If you plan on getting rid of the dust bunnies and clearing out the clutter, you may want to spruce up your pantry, too.  Conducting a pantry makeover could be one of the best things that you do for your health and well-being.  Stocking up on key kitchen staples will make meal planning and prep much more efficient.  Plus, it will make it a lot easier to eat more nutritious meals prepared at home.  Even when you have the best of intentions, things don't always go according to plan.  However, a well-stocked pantry can help you out of a tough spot rather than having your health thwarted by the local pizza joint or quickest drive-thru more often than not.  Here's my list of 10 must-haves for a well-stocked pantry.  

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Canned beans (eg, black, kidney, pinto, garbanzo, cannelini):  Canned beans pack a lot of plant-based protein, fiber, vitamins, and minerals.  Worried about the sodium? Even if you get regular canned beans, draining and rinsing them reduces the sodium content by over 40%.  Quick prep ideas:  Use in bean soups or  salads; Make bean burritos, wraps, or quesadillas;  Toss into veggie salads;  Mix into whole grain pasta or brown rice.

Whole grains (eg, old-fashioned or steel-cut oats, brown rice, quinoa, bulgur wheat, buckwheat or creamy buckwheat):  Grains offer filling fiber along with a variety of vitamins and minerals depending on the grain.  Many of those listed can be prepared in less than 30 minutes.  Many of these freeze well, so preparing large batches and freezing also saves time.  Quick prep ideas:  Prepare as a hot breakfast cereal; Enjoy as grain salads, pilafs, and stir fries; Toss into soups and stews.

Nuts, seeds, and nut butters (eg, almonds, walnuts, cashews, pecans, pepitas, sunflower seeds, flaxseeds):  Nuts and seeds offer plant-based protein and healthy fats along with a variety of other nutrients, like fiber, vitamin E and magnesium.  Quick prep ideas:  Enjoy a small handful as a snack;  Toss into salads, cooked vegetables, hot breakfast cereals, yogurt, and whole grains, like brown rice or quinoa;  Blend into smoothies;  Spread nut butters over whole grain breads, tortillas, or pitas and top with fresh fruit; Use nut butters as a dip for raw veggie sticks or fresh fruit.

Tomato products (diced, whole, stewed, crushed, tomato paste, tomato sauce - preferably without added sugar or salt):  Tomatoes are a great source of vitamin C, fiber, potassium, and the antioxidant lycopene.  Quick prep ideas:  Homemade sauces, salsas, soups, stews, and chilis;  Add to pasta or grain dishes;  Serve as toppings or fillers for pizzas, quesadillas, and sandwiches.

Whole grain and/or gluten-free pasta (eg, spaghetti, penne, linguini, shells, rotini, elbow, couscous):  Pasta is fairly quick-cooking, and with so many varieties, it doesn't have to be boring.  Whole grain pastas also provide more fiber and naturally-occurring nutrients, like magnesium and iron, than refined versions.  Quick prep ideas:  Use for traditional pasta dishes dressed with red sauces or olive oil, herbs, and/or spices. Toss in fresh or frozen vegetables for added nutrition;  Prepare pasta salads;  Work into vegetable soups or stews.

Canned or vacuum-sealed light tuna, salmon, or sardines (in water or olive oil):  These protein-rich options are also good sources of omega-3 fatty acids and other nutrients, like vitamin D and selenium.  Concerned about sodium?  An average serving contains around 180-250 mg of sodium.  You can opt for reduced-sodium versions of these products. Limit canned white or albacore tuna, which is higher in mercury.  Quick prep ideas:  Use alone or combine with other kitchen staples for salads, sandwiches, and wraps. 

Broth (vegetable, chicken - preferably low sodium):  Broths provide the perfect base for soups, stews, or chilis.  They also add a savory flavor when used to cook whole grains, like brown rice or quinoa, and vegetables, like collard greens or kale.  

Whole grain cereals (with at least 4 grams of fiber and less than 8 grams of sugar per serving):  Whole grain cereals offer a source a source of fiber and other nutrients, like magnesium, iron, and niacin.  Since there are so many options, make sure you read the labels carefully for the best options.  Quick prep ideas:  Serve with milk or alternative milks for breakfast, lunch, dinner, or snacks;  Combine with nuts and/or dried fruit;  Mix with yogurt and fruit.


Garlic, shallots, onions:  These foods add a special aroma and flavor to nearly any dish.  They're also rich in flavonoids and phenols, which have anti-inflammatory, anti-microbial, and antioxidant properties.  Quick prep ideas:  Saute and combine with vegetables, grain dishes, soups, stews, and sauces;  Use in salsas and vinaigrette dressings.


Herbs and spices (eg, cinnamon, turmeric, basil, cayenne pepper, ground ginger):  Many herbs and spices have health promoting and body healing properties.  They also add a special kick  to what could otherwise be a dull dish without the extra calories and sodium.  Quick prep ideas:  Add to just about anything!

What are your pantry must-haves for quick and easy meals and snacks?

Are dry foods sabotaging your diet?

Photo credit: kmohman (Flickr)

If you find yourself noshing on foods, like pita chips, baked chips, or whole grain crackers and you're trying to lose weight or eat healthier, you may want to perk up your ears...I mean, eyes.  Although possibly better options than what you were previously consuming for snack time, these foods could be sabotaging your diet.  So, how can this be?  First of all, "dry" foods tend to take the place of whole, fresh vegetables or fruits that could be eaten instead.  Most people need at least 4-5 cups of vegetables and fruits daily.  Vegetables and fruits are generally low in calories and heaping with a variety of nutrients.  Not only are they filled with satiety-enhancing fiber, but they are also higher in water content than "dry" foods.  Foods with a higher water content may help reduce calorie intake, which is helpful for someone trying to lose weight.  For example, a 1 oz bag of Pop Chips offers 120 calories, 4 grams of fat, 1 gram of protein, 1 gram of fiber, and a minimal amount of other nutrients.  On the other hand, a small baked sweet potato with 2 Tbsp of 2% Greek yogurt with a sprinkle of cinnamon offers about 75 calories, 0.5 g fat, 2 g fiber, 4 g of protein and a host of essential nutrients, like vitamins A and C.  Which snack option do you think would offer greater between-meal staying power -- the dry 1 oz bag of Pop Chips or the moist sweet potato/yogurt combo?  You drink a large glass of water with those dry snacks, you say?  Well, while that water will definitely satisfy your thirst, it is not as effective at satisfying your hunger as foods that have a high water content.  I also find that people sometimes find it more challenging to control portions with "dry" foods since they need to eat more to feel more satisfied.  For instance, which would satisfy hunger more effectively -- 10 grapes or 10 raisins?

I understand the role that some dry foods play in the diet.  Maybe they satisfy that craving for something salty, crunchy, or savory.  That's fine.  At the same time, if your goal is to lose weight and/or eat healthier, then you might consider increasing your intake of whole vegetables and fruits first.  Including more vegetables and fruits in your diet will boost your intake of a variety of nutrients and naturally crowd out excess calories from other foods, including "dry" foods.  Then you'll definitely be on the path to achieving your best health.

Thank you for visiting and make it a nutritious day!       

Super Foods for a Strong Immune System During Cold and Flu Season

Photo credit: Chris Costes (Flickr)

I firmly believe that one of the first lines of defense against the cold and flu season starts in the grocery cart.  What are you putting in your cart lately?  While many of us are bombarded by a milieu of cold and flu-fighting products this time of year, there's nothing like heading into the season with a well-nourished immune system.  No, that doesn't mean popping megadoses of vitamin C or Airborne when you feel like you're getting a cold.  To bolster your immune system in preparation for the cold and flu season, it's essential to supply your body with a daily dose of the most vital immune-supporting nutrients.  The best source of these key nutrients is going to be food since these nutrients, along with others, will work together to help promote overall health and an optimally functioning immune system.  Here's my top 10 list of super foods for a strong immune system during the cold and flu season.                 

Fish:  Fish, such as salmon and tuna, are excellent sources of vitamin D, which helps regulate the immune system.  In fact, a few recently published studies suggest that vitamin D may play an important role in protecting individuals from viral infections, such as influenza.  While the body is capable of making vitamin D from sun exposure, many adults fall short during the colder months as they spend less time outdoors. There are also few foods that are good sources of vitamin D. Aim for at least two four-ounce servings of fish weekly.

Citrus fruits: Citrus fruits, such as oranges, grapefruits, and tangerines, are chock full of vitamin C, which helps the body resist infections in a variety of ways.  Toss sections of citrus into salad for a refreshing zing.  Citrus salsas pair well with fish, seafood, or chicken.

Sweet potatoes:  These luscious, orange-fleshed tubers are loaded with vitamin A, which keeps the linings of our eyes and intestinal and respiratory tracts healthy. These parts of the body provide one of our first lines of defense against bacteria and viruses by preventing their entry into the body. Sweet potatoes are also a significant source of vitamin C.  Sweet potatoes can be baked, steamed, or pureed, and they also work well in soups or casseroles.

Sunflower seeds:  These crunchy seeds are packed with vitamin E, which influences the cellular activity of the immune system.  Preliminary evidence proposes that vitamin E may enhance immune function in older adults. Sunflower seeds are also teeming with selenium, which plays a multifaceted role in shoring up our immune system.  One report presents evidence that selenium deficiency may even change the structure and function of the cells lining the respiratory tract, making selenium-deficient individuals more susceptible to viral infections.  Toss sunflower seeds into salads or sprinkle them on hot or cold cereals. These also work well in homemade trail mixes, granola, or granola bars.

Cruciferous vegetables: Cruciferous vegetables, such as broccoli, cauliflower, kale, and cabbage, are filled with vitamin C.  Many of these veggies, such as broccoli, kale, and bok choy, also contain a bounty of vitamin A.  Some of these vegetables are often a welcome addition to any veggie platter or salad.  They also make nice additions to soups, stews, and casseroles.  Studies suggest consuming at least five servings a week.

Oats: This hardy grain provides an excellent plant-based source of zinc, which is a necessary link for the development and activation of the white blood cells of the immune system.  Researchers also pose that beta glucans found in oats may enhance the body's immune response by increasing its resistance to infections.  Oats are also a good source of selenium.  Enjoy oats for breakfast or even as a snack.  Incorporate oats into homemade granola, granola bars, or pancakes.        

Winter squash: Varieties of winter squash, such as butternut, acorn, spaghetti squash, and pumpkin, are heaping with immune-strengthening vitamin A and vitamin C.  In season from October through December, winter squashes are excellent when baked, sauteed, or steamed.  The cooked squash can be pureed and combined with seasonal herbs and spices.  They also work well in casseroles, soups, and mixed with grains, such as quinoa.
   

Bell peppers: Green, yellow, orange, or red sweet bell peppers all contain a favorable amount of vitamin C.  The red and orange varieties are also significant sources of vitamin A.  Enjoy them as a fresh, crunchy snack or tossed into salads.  These versatile veggies are also a nice addition to a variety of dishes from salsas to soups or serve them stuffed with other veggies, seasonings, and whole grains.

Dried beans:  Dried beans, such as black beans, navy beans, or pinto beans, are rich in plant-based iron, which is critical to the proper functioning of the immune system.  A deficiency in iron can lead to a suppressed immune system and increased risk for infections.  Consuming beans with vitamin C-rich foods will enhance the absorption of iron from the beans.  Beans are a perfect protein-packed component of salads, pasta or grain dishes, soups, chilis, and dips.  Aim for at least 3 cups a week.

Dark leafy green vegetables: Dark leafy green vegetables, such as spinach, kale, or bok choy, are brimming with immunoprotective vitamin A and C.  Some dark leafy greens, such as spinach, are also great plant-based sources of iron.  Pairing these veggies with vitamin C-rich foods will enhance iron absorption.  Dark leafy green vegetables can be prepared and served in a variety of ways, cooked or raw.  Explore and aim for at least 3 cups a week!

What are your favorite immune-boosting foods?

Here are some links to previous blog posts about common cold and flu remedies:

• The 4-1-1 on Vitamin C and the Common Cold
• Zinc Up?
• Chicken Soup for the Cold?