A Nutritionista's Super Foods for Super Skin

Years ago, my mom emphasized the importance of caring for my skin. While I truly appreciate those tips, most of them involved caring for my skin from the outside in, which involved the use of cleansers, sunscreen, moisturizers, etc. However, being the nutritionista that I am, I also tend to look for ways to protect and preserve my skin from the inside out.

So, what is it that contributes to aging of the skin to begin with? Well, it's a combination of factors including genetics, environment, and hormones. The primary culprit involves free radicals (aka, highly unstable and reactive atoms or molecules), which can damage compounds and cells in the body thereby producing inflammation and hindering cellular function. These free radicals are formed through the natural aging process and through exposure to certain things in the environment, such as UV rays from the sun, cigarette smoking, and pollution. The good news is that certain nutrients and compounds, including antioxidants, in food may help protect the body against these free radicals, and in doing so, may also help maintain the health of our skin. So, here's my list of the top 10 super foods that will promote super skin.

1. {Blueberries} At only 81 calories/cup, these delicious and nutritious super fruits have been deemed numero uno by the USDA when it comes to antioxidant activity in comparison to other fruits and vegetables. Enjoy them plain as a simple snack or toss a 1/2 cup in whole grain cereal, yogurt, a salad, or a fruit smoothie.
2. {Tea} Green, oolong, black, or white tea all contain powerful compounds called catechins that may help stop free radicals in their tracks. Two to three cups of unsweetened brewed or iced green tea a day can go a long way, and each cup contains <5>
3. {Walnuts} Walnuts, especially the English variety, also maintain a hefty antioxidant activity rating by the USDA in comparison to other nuts. Walnuts are also rich in omega-3 fatty acids, which help produce compounds that fight inflammation. Try 1/2 oz-1 oz in whole grain cereal or oatmeal, a salad, or a fruit smoothie.
   
4. {Salmon} This cold water fish is loaded with the anti-inflammatory omega-3 fatty acids, EPA and DHA. Salmon is also a significant source of selenium, which helps protect the skin from the damaging effects of the sun. Grilled or baked, salmon offers a quick and easy source of protein and healthy fat for any main meal. One of my favorite ways to prepare salmon is by topping it with honey, freshly ground black pepper, whole grain mustard seeds, and a sprinkling of salt and tarragon and baking in the oven. I also love serving baked or grilled salmon with a fresh homemade mango salsa. Yum!
   
5. {Red bell peppers} These slightly sweet and perfectly crunchy vegetables actually contain an impressive amount of vitamins A and C and only 20 calories per half cup! In fact, red bell peppers contain more vitamin C per half cup than 1 medium orange! The vitamin A serves as an antioxidant in the body and also helps maintain the health of the skin while vitamin C also has antioxidant capacity and supports the synthesis of collagen in the skin. However, it doesn't stop there. Red bell peppers are also a good source of the phytochemicals lycopene, lutein, and zeaxanthin,which are located in the skin and may protect it from the sun's harmful UV rays. Enjoy raw, sliced red bell peppers as a snack with a low-fat dip or chopped up in a tortilla wrap or salad. They're also great roasted or grilled with other vegetables.
   
6. {Almonds} These crunchy nuts contain about 40% of the amount of vitamin E an adult needs daily! Found in the skin, vitamin E primarily functions as a powerful antioxidant in the body. Almonds also exhibit a fair amount of antioxidant activity according to the USDA. In addition, researchers recently indicated that 1 oz of almonds contains nearly the same amount of polyphenols as one cup of green tea! Try these tasty nuts raw (and unsalted) or pair 1/2 oz with some fresh fruit for a simple and satisfying snack. Spruce up hot or cold cereal or a salad with almonds. Sample some almond butter on your sandwich, with fresh fruit or vegetables, or in your smoothie.
   
7. {Spinach} Boasting with vitamins A and C, spinach is also a source of vitamin E and the phytochemicals lutein and zeaxanthin. Raw spinach makes for fantastic fresh salads or can add pizzazz to an otherwise dull tortilla wrap, sandwich, or burger. Because of its mild flavor, cooked spinach can easily be added to other dishes such as lasagna, pasta, soups, mashed potatoes, or omelets (think green eggs and ham). It's also a fantastic base for fruit smoothies! (Trust me, even if you believe you are "allergic" -- wink, wink -- to green vegetables, you won't even notice the spinach in the smoothie.)
   
8. {Soybeans} One of the most widely produced, consumed, and researched foods in the world, much is known about the vast benefits of the nutritional components of soybeans. They are a considerable source of those wonderful omega-3 fatty acids. In addition, they also contain an isoflavone called genistein, which may help protect the skin from the sun's pesky UV rays, too. Enjoy soybeans (or edamame) as a quick, simple, and satisfying appetizer or snack or mix some into your soup or salad for an added punch of protein, fiber, and a host of other nutrients.
   
9. {Sweet potatoes} These scrumptious vegetables are brimming with vitamins A and C and also serve as a source of the phytochemical lycopene. My two favorite ways to enjoy these is: 1) steamed and mashed or 2) microwaved like a baked potato. Delish!
10. {Water} This vital nutrient and beverage is frequently forgotten. We can go for many days without food, but we cannot survive nearly as long without adequate fluid consumption. With a loss of just 1-2% of our body water weight, we can start to experience symptoms of dehydration: thirst, fatigue, weakness, general discomfort, and loss of appetite. Water serves several important functions in the body, many of which are extremely helpful to our skin. For example, water transports nutrients and waste products throughout the body and helps maintain the structure of proteins that form our skin. So how much water does one need? Well, current recommendations suggest that the average woman needs about 2.7 L/d while the average man needs about 3.7 L/d. Mind you, that's TOTAL fluid intake, including that from both beverages and food. Since most people consume about 80% of their fluid intake from beverages, if we do the math, that means women need nearly 9 cups of fluid from beverages and men need about 13 cups of fluid from beverages daily. Not there yet? Well, the good news is that you can gradually build up to that with practice, practice, practice!

Here's to beautiful skin!

Like these tips? Well, this blog was written in celebration of a Women's Health Blogfest with many other participating Registered Dietitians and Lactation Consultants. Please browse the blogs listed in this post below to learn more about a variety of topics written by health professionals with expertise in women's health.

BLOGFEST LINKS:
Angela White at Blisstree's Breastfeeding 1-2-3 - Helpful Skills of Breastfeeding Counselors
Angie Tillman, RD, LDN, CDE - You Are Beautiful Today
Anthony J. Sepe - Women's Health and Migraines
Ashley Colpaart - Women's health through women
Charisse McElwaine - Spending too much time on the "throne?"
Danielle Omar - Yoga, Mindful Eating and Food Confidence
Diane Preves M.S.,R.D - Balance for Health
Joan Sather - A Woman's Healthy Choices Affect More Than Herself
Laura Wittke - Fibro Study Recruits Participants
Liz Marr, MS, RD - Reflecting on Family Food Ways and Women's Work
Marjorie Geiser, MBA, RD, NSCA-CPT - Healthy Women, Healthy Business: How Your Health Impacts a Powerful Business
Marsha Hudnall - Breakfast Protein Helps Light Eaters Feel Full
Michelle Loy, MPH, MS, RD - A Nutritionista's Super Foods for Super Skin
Monika Woolsey, MS, RD - To effectively work with PCOS is to understand a woman's health issues throughout her life
Motherwear Breastfeeding Blog - How breastfeeding helps you, too
Rebecca Scritchfield, MA, RD, LD - Four Keys to Wellness, Just for Women
Renata Mangrum, MPH, RD - The busy busy woman
Robin Plotkin, RD, LD - Feeding the Appetites of the Culinary, Epicurious and Nutrition Worlds-One Bite at a Time
Sharon Solomon - Calories, longevity and do I care
Terri L Mozingo, RD, CDN & D. Milton Stokes, MPH, RD, CDN of One Source Nutrition, LLC - Crossing the Line: From Health to Hurt
Wendy Jo Peterson, RD - Watch Your Garden Grow

Enjoy!

Got hemp?

Yeah, you read that right. Hemp -- you know -- Cannabis sativa L. As a "foodie", I'm always looking for something new to try...a new food, recipe, or restaurant. Well, this time it's hemp food products. Why? Well, I'm always looking for non-dairy alternatives to milk and after doing some investigation on the nutritional value of hemp food products, I thought it was worth a try. Before you get too scared about this, you should know this: the hemp food products available on the market today contain virtually no THC (delta-9-tetrahydrocannabinol - the psychoactive ingredient in marijuana). While the typical THC content of marijuana is around 3-20%, that of the variety used to make hemp foods is around 0.5-1%.

The edible portion of the hemp plant is the seed, and this part of the plant packs a nutritional punch.

• Hemp seed oil is a rich source of polyunsaturated fatty acids, especially the essential omega-3 (alpha-linolenic acid) and omega-6 (linoleic) fatty acids, which cannot be made in the body and must be supplied by food. Alpha-linolenic fatty acid serves as the parent compound for the formation of two other important fatty acids in the body, EPA and DHA, and these serve as precursors to anti-inflammatory and anti-atherogenic (anti-plaque forming) compounds that may be important in preventing heart disease and other inflammatory-related disorders. While fish and fish oils offer the most direct and abundant sources of EPA and DHA, plant-based products offer an alternative source of omega-3 fatty acids, especially for those who are vegetarian or otherwise concerned about fish consumption. Consumption of omega-6 fatty acids also have beneficial effects on heart health, especially when used in place of saturated fats.
  
• Hemp seeds also offer a healthful source of easily digested plant-based protein. Another plus for vegetarians!
• Hemp seeds are also a source of other important nutrients, including dietary fiber, iron, magnesium, vitamin E, thiamin, and riboflavin.
  
• For those who are lactose intolerant or allergic to dairy products, hemp "milk" fortified with calcium and vitamin D offers an alternative to cow's milk (though it doesn't contain as much protein as cow's milk cup for cup). The "milks" are also often times fortified with Vitamin B12. A plus for vegans looking for fortified sources of B12.
  
• If you have celiac disease, gluten sensitivity, or are otherwise avoiding gluten-containing foods, hemp seeds are gluten-free. However, read labels carefully as some hemp food products (i.e., hemp flour, cereal, etc.) may include gluten-containing ingredients.

So, what types of hemp foods are available? You'd be surprised. I already mentioned hemp "milk", which I'd compare to rice or almond milk in terms of taste and consistency. You can also purchase hulled hemp seeds that can be tossed in cereal, yogurt, or salads. They can also be toasted and eaten plain like you would regular nuts/seeds. (Be careful not to overdo it on the heat as the fat is not as stable at high heat.) Personally, I tried oatmeal cookies made with hemp seed (recipe courtesy of Bob's Red Mill). Hemp seed oil can be used to make your own salad dressing (again, due to the instability at high heat, not good for cooking). Hemp flour and protein powder is also available for those looking for alternatives.

Happy Tasting!

Hemp Dream hemp "milk" and Hemp Oatmeal Cookies

Jump on the bandwagon with jojoba?

I received a request to blog about my take on jojoba beans (active ingredient: simmondsin). You may have heard the term jojoba in relation to cosmetics as the oil of its seeds is often used as a moisturizer. What you may not know is that a recently published book on all things health-related touted the use of jojoba beans to help raise HDL (or good) cholesterol levels and curb hunger. So my challenge is to weigh the evidence on these claims and provide my best advice about this potential wonder supplement.

Because I was not that familiar with this particular supplement to start, I started collecting data in two ways. One was through my colleagues in various professional nutrition networking groups to which I belong, and the second was through my own review of research conducted and published in peer-reviewed professional journals on this topic within the last ten years. Ultimately, none of my professional colleagues responded to my request for additional information on this supplement after multiple requests, and I believe it's because this is not a widely used supplement nor is there much known about its potential benefits.

In my review of the literature, I stumbled upon a handful of intervention studies (~10), and ALL of these studies were conducted on animals (primarily rats, but also dogs and chickens). There were no studies conducted on humans that were published in peer-reviewed journals within my search of the last ten years of data. None. So, how can we generalize the results of these studies to humans? Should we? Of the studies reviewed, most were conducted on fewer than 50 subjects (all animal subjects). For stronger data, researchers typically want >50 subjects included in the study. Most of the studies were very short-term studies lasting way less than one year, which also serves as another limitation. Apparently, earlier studies conducted on the long-term use of higher doses of jojoba meal in rats resulted in the death of said rats. So, if this happened in rats, how do we know what a safe dose is in humans, if any? Also, one study had supplements provided by and was funded by a manufacturer and supplier of simmondsin supplements. Hmmmm...do you think the results could have the potential to be biased in any way?

While very limited evidence suggests possible effects of simmondsin on appetite reduction, there is currently not enough strong evidence, especially in humans, on the safety or effectiveness available for me to recommend the use of this supplement to anyone at this time. So much for that bandwagon...

The WHERE of feeding a toddler or young child

Mealtimes have presented a bit more of a challenge lately as my daughter has entered the notorious terrible two's. So, what do I mean by "challenge", you ask? Well, she exerts her will a little more comfortably, "Bread! Bread! Bread!" . Mealtime is also an opportunity for her to test her limits and offer her strong opinions...as she begs for tomatoes and takes a bite of it only to spit it out a few seconds later. She's also taken to helping mom and dad with some interior decorating during mealtimes, too! Didn't you know that smeared yogurt on the table top and a nice kiddie spoon in the middle of the dining room floor are necessities in indoor accessories these days? While these challenges do test my patience, I'd probably have even more frustration and concern if I wasn't relying on the trusty divisions of responsibility in feeding developed by Ellyn Satter, which includes determining what, when, and where my child eats. For my blog today, I thought I'd focus on the where component of feeding young children.

Here are a few tips about creating a positive eating environment that will help you nurture more competent and nutritious eaters:

• Consume more family meals at home. This means preparing and serving home-cooked meals at the the dinner table. Mealtime offers an opportunity for families to connect and an occasion for parents/caregivers to provide one of the things that children desire most --their attention! Parents, caregivers, and older siblings or peers also serve as very influential role models when it comes to a young child's food intake. What better way to teach your child about eating more healthfully than doing so yourself with him/her? In fact, research suggests that children who consume more family dinners tend to have higher quality diets than those who do not. Their diets include more vegetables, fruits, fiber, vitamins, and minerals and less saturated and trans fat, fried foods, and soft drinks.
• Minimize mealtime distractions. This means turn the t.v., radio, or other technology off during mealtime. In addition, researchers have detected an association between television viewing during family dinners and poorer diet quality among adolescents and serving fewer vegetable and fruits at mealtime in preschoolers.
  
• Create an enjoyable but structured mealtime. This is not a good time to duke it out with the child over his/her intake. Trying to coerce or pressure a child to eat certain foods or more than s/he wants has actually been shown to do the exact opposite and could cause children to prefer those foods less. It can also teach children to listen to external rather than internal cues to eating. On the other hand, using certain foods as a reward also backfires by causing an increased preference for those foods, which are usually quite tasty but less nutritious. And restricting access to certain foods has been shown to increase a child's preference for that food. Because you do have their attention, mealtime also serves as a wonderful opportunity to teach children about appropriate mealtime behavior. In order to establish healthful eating behaviors, it is important to set boundaries on undesirable behaviors during meals and snacks without creating a battle zone. This may only disrupt the child's eating and possibly result in the child losing interest in the meal altogether. Finally, expect that your child will possibly want to explore his/her food not only by looking at, smelling, and tasting it but also by feeling, mushing, and smearing it. This tactile experience allows children to become comfortable with food as young children are often leery of new foods. So as long as you can see that s/he is truly becoming acquainted with the food rather than making a mess for attention, remaining relaxed will be your best bet. Just keep plenty of paper towels or dish towels nearby!

Happy Feeding!

From the garden to the table

Have you heard of a {recession garden}? These have become quite popular as a way for families to save precious dollars by growing food for their own family during these tough economic times. In fact, {depression gardens} were popular during the Great Depression of the early 1900's. My husband and I recently started our own garden, not necessarily due to the recession but because we've been wanting to start one for a long while and never had the space to do so.

As beginners, we started with a few basics: butterleaf lettuce, romaine lettuce, spinach, peas, tomatoes, carrots, onions, and several different types of herbs. The planning and cultivation process has really been fun. It's amazing how being involved with the production of your own food can be so exciting (at least for our family it is). Sure it takes a little time to cultivate your own food, but the outcomes are quite rewarding.

Since starting the garden just a few weeks ago, we have already grown an abundant crop of lettuce and spinach. The average cost for a head of lettuce (the darker green, more nutritious kind) is near $2, and the spinach runs around $4 for a 6oz package (2 servings). Given that we enjoy a nice hearty vegetable salad with our evening dinner, we know that we're saving quite a deal of money already. Another fantastic benefit is that we have convenient access to fresh, nutritious food. If we want salad for dinner, we just head out into the backyard and gather up some produce and prepare ourselves a delicious and nutritious salad. The other advantage that we have to growing our own food is that we know exactly how it's being produced. We know that our food is being produced organically (that is, without the use of conventional pesticides, synthetic fertilizers or sewage sludge). And we can produce our food organically for a FRACTION of the cost of the organic produce in the market, which can sometimes cost up to 50% more than conventionally produced foods. Another benefit is that our daughter will be exposed to gardening. I know that the food preferences of young children really start in the home, and I love knowing that she is going to know where food comes from (not a box, package, or container and not a store, etc.). She'll get to see the food go from seed to plant to the table, and she will (hopefully) be more likely to eat and enjoy these nutritious foods. In fact, she has finally tried and liked her first taste of raw spinach fresh from the garden. Lastly, anyone who knows me knows that I'm always looking for ways to incorporate more activity into my day.
Cultivating a garden and harvesting and preparing our own produce gives us an opportunity to burn more calories throughout the day...to the tune of 272 calories/hour for a 150 lb person!

I encourage you to give the recession garden some serious consideration. Based on my positive experience in such a short time, I say that the benefits are quite worth it.

Happy planting!

The fruits of our labor!

Brewtrution 101

One of the things I've missed out on since becoming pregnant with Baby #2 is the occasional brew. I recently visited my home state of Missouri with my husband and when we went out for dinner, I was eager to suggest a nice local brew for him to try. Oh how I miss that Schlafly from my days in St. Louis.

I am often asked which is better -- wine or beer? My answer...there are benefits to both {in moderation}, but since wine already gets so much attention, my focus today is all about the brew. Most research results support the health benefits of beer when consumed in moderation, so I think you'd benefit from knowing what moderation means when it comes to beer. One drink is12 oz and moderate consumption is 1 drink/day for women and 2 drinks/day for men. Anymore than that and research shows that the health benefits start to decline while health risks, such as high blood pressure, stroke, obesity and breast cancer, increase.

So, what are the potential benefits of {moderate} consumption?

• A few studies suggest that beer may actually reduce the risk for heart disease and stroke. The risk reduction occurs in several possible ways. 1) Beer may help raise HDL-cholesterol (good cholesterol) and lower LDL-cholesterol (bad cholesterol) levels. 2) Antioxidants, such as melatonin and ferulic acid, found in beer may also play a role in decreasing heart disease risk. 3) A few studies have demonstrated that moderate beer consumption may help lower homocysteine levels in the blood. High blood homocysteine levels have been associated with increased risk for heart disease. 4) Some research also suggests that beer may lessen blood clot formation and inflammation of the blood vessels.
• Drinking beer may help increase bone mineral density.
  
• It may improve mental health.
• Studies show that moderate consumption may also lengthen one's lifespan as well as enhance the health-related quality of life.

So, there you have it. If you've ever wondered, now you know. Please note that I am not advising that anyone who does not currently drink alcohol to start drinking to achieve these potential benefits; however, if you do imbibe, there are numerous potential benefits to doing so in moderation.

Cheers!

*Please note that there are certain instances in which consumption of alcohol is not advised: women who are pregnant or trying to become pregnant; individuals taking certain prescription or over-the-counter meds that may interact with alcohol; alcohol abusers or recovering alcoholics; those under 21 years of age; someone with medical conditions that can be worsened by alcohol consumption; or anyone planning to drive or perform activities that require skill, coordination, and alertness.

Say hello to our little gastrointestinal friends!

Probiotics...You've probably heard about them but maybe not by this name. What are these? They are live, non-disease causing microorganisms, such as bacteria (aka, "friendly bacteria"), found in food or supplements that are potentially beneficial to health, if consumed in adequate amounts. Did you know that your body houses some 10 trillion bacteria, which are primarily located in our gastrotinestinal tract? While the amounts remain fairly constant over time, there are factors that may cause levels of these bacteria to fluctuate, such as illness, antibiotic use, and diet, thus, leaving our immune systems a little more vulnerable.

Some of the most common probiotic bacteria found in food include various species of Lactobacilli and Bifidobacteria. Foods that contain probiotics include yogurt, acidophilus milk, fermented milk products, such as kefir, miso, tempeh, some soy drinks and some juices. Some manufacturers of products containing probiotics make claims such as "clinically proven to help regulate the digestive system" or "clinically proven to help strengthen the body's defense systems"; however, the science behind these claims has recently come under attack. While more research on the potential benefits of probiotics is warranted, I will share with you what some favorable evidence does suggest when it comes to certain probiotics. Certain types of these friendly bacteria may be useful for:

• Reducing diarrhea associated with taking antiobiotics and traveler's diarrhea
  
• Controlling certain types of infectious diarrhea, especially the type in children caused by rotavirus
• Preventing and reducing length of vaginal yeast infections and urinary tract infections
• Lowering cholesterol
  

A few studies suggest that probiotics may be useful for other conditions as well, including: reducing lactose intolerance, reducing the length of intestinal infections, managing irritable bowel syndrome, lowering recurrence of bladder cancer, and preventing and managing atopic disease (i.e., allergies, eczema).

In order to experience the potential health benefits of probiotics, one must consume large quantities -- approximately 100 million to 100 billion live bacteria daily; however, more research is needed to determine an optimal dosage. For example, some yogurt products contain the "Live & Active Cultures" seal to inform consumers that the product contains at least 100 million cultures per gram at time of manufacture (or 10 million per gram for frozen products, such as frozen yogurt). Typically, 1 cup of yogurt or 3 1/2 servings of acidophilus milk will provide the recommended amount. You may also take probiotics in supplement form; however, keep in mind that not all probiotic strains are the same, which means they do not all have the same potential health benefits either. So, you may want to consult a registered dietitian to discuss your options.

Salud!