Monthly Archives: November 2017

Is Calories In, Calories Out the Key to Losing Weight?

weight loss, apple, nutrition, orange, calorieIf you have ever tried to lose weight, then you probably have been told to track your calories. Most calorie trackers focus on keeping track of the calories you consume through food.  On the other hand, fitness trackers or workout machines may track how many calories you burn during the day. However, is there more to the story of weight loss, or is calories in and calories out the only key to success?  A recent report by health experts reveal that there may be more than simple math in the weight loss equation.

What are is a calorie?

A calorie is a unit of energy that is found in food and beverages. The four major macronutrients that consist of calories include:

  • protein at 4 calories per gram
  • carbohydrate at around 4 calories per gram
  • fat at 7 calories per gram
  • alcohol at 9 calories per gram

Whatever calories you consume that are not used as energy are stored in the body as fat. In simple terms, you may lose fat stores if you consume less calories than you burn.  Calories can be burned by physical activity, but calorie expenditure may also increase in those who are growing, injured, or ill.  This is because your body will need more energy to support such processes that involve cell reproduction and other related processes.

Are some calories healthier than others?

Not all calories are created equal. The recent report reveals a growing trend of people focusing solely on the number of calories in and calories out, rather than the quality of calories consumed. Although this may lead to a calorie deficit, and in turn weight loss, it is not necessarily healthy.

For example, a piece of candy and an apple may both contain 100 calories. However, the candy mostly contains empty calories because they contain little to no nutritional value. The calories in the candy are mainly from simple carbohydrates like sugar as well as fat.  However, in the apple, those same calories contain many nutrients such as fiber, vitamin C, and potassium. Therefore, the calories from the apple will provide your body with more health benefits than the candy.

Weighing in on the “Calories In, Calories Out” equation

The latest diet craze known as CICO (Calories In, Calories Out), may lead to vitamin and nutrient deficiencies according to experts. If you are not looking at the nutrient quality of the calories you consume, then you may increase your risk of heart disease, osteoporosis, anemia, to name a few. In addition, if you restrict yourself of too many calories, then you may develop fatigue and malnutrition, which does your body more harm than good. Contact a registered dietitian to help you determine how many calories you need to support your lifestyle, while still helping you to lose any excess weight.

How to Work on Weight Loss

There is no one size fits all plan to help everyone lose weight. However, there are several things you can do today to get on the right track towards healthy weight loss and maintenance.

  • Watch your portion sizes at meals and snacks. A simple way to determine how much food you need to eat at each meal involves your protein and fiber needs. Most adults should consume at least 25 grams of fiber a day through whole grains, fruits, and vegetables. Your protein needs, in grams, can be determined by dividing your weight in pounds by 2.75.  Once you determine your fiber and protein needs, use a nutrition tracker to ensure you meet these needs with mostly whole foods, or foods that are minimally processed.  Also, chew your food more per bite, slow your pace of eating to 20-25 minutes per meal, and be mindful of the food choices you make by looking at nutrition labels before you make food purchases.
  • Stay active most days of the week.  Balance out each week with cardiovascular and resistance exercises. Cardio exercises include walking, jogging, swimming, or biking. These exercises work to increase calorie burn. Resistance exercises, on the other hand, such as lifting weights, doing push-ups, or using resistance bands, help to maintain lean muscle mass. Maintaining your muscle mass as you lose weight helps you to maintain calorie-burning power, also known as metabolism.
  • Get plenty of sleep.  Weight loss may be more difficult for those who do not sleep well.  This is because lack of sleep can disrupt the hormones that control hunger and appetite. Try to get at least 6-8 hours of sleep each night. If you have trouble sleeping due to visiting the bathroom regularly, stop drinking fluids at least 2 hours before bedtime.  If pain is keeping you up, visit your doctor to get support.  If you are not sure what is causing your restless sleep, you may have sleep apnea. You can ask your doctor about getting a sleep study done to determine the cause of your sleepless nights.
  • Visit your doctor if diet and exercise are not leading to weight loss. If calories in and calories out are leading to weight plateaus or gains, then there may be an underlying health issue. Research has shown that some people who have a family history of obesity may have a harder time losing weight than those that don’t. This could be due to:
    • genetic factors.
    • increased risk of conditions like hypothyroidism or insulin resistance.
    • environmental factors such as growing up without knowledge of healthy eating behaviors.
  • Fill in your nutrient gaps with vitamins and supplements. At the very least, take a multivitamin such as Zestia by VitaSciences. Zestia contains a blend of Super Food extracts, probiotics, and digestive enzymes helps to support optimal health. If you live in a climate with little sunlight, you may also need to add a vitamin D3 supplement to your daily routine.  Low vitamin D levels can affect many aspects of health such as bone and immune health, to name a few.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

Centers for Disease Control and Prevention (November 16, 2016) “Finding a Balance” 

Harvard Health Publishing: Harvard Medical School (May 2014) “Eating fiber-rich foods helps keep the heart healthy”

Harvard Health Publishing: Harvard Medical School (updated April 11, 2017) “Why People Become Overweight” 

Harvard T.H. Chan School of Public Health (accessed November 27, 2017) “Protein”

Medline Health News (November 22, 2017) “It’s the Latest Diet Craze, But Is It Safe?”

Medline Plus (accessed November 28, 2017) “Vitamin D” 

 

 


  • Are You Eating Enough Fruits and Vegetables?

    fruits, vegetables, produce, fresh, colorful, antioxidantsDo you think you eat enough fruits and vegetables every day?  You may track your macronutrients, have an apple a day, and be free of digestive concerns but still be missing the mark.  A recent report by the Centers for Disease Control (CDC) has found that most adults in the United States could stand to eat a lot more fruits and vegetables each day.

    Health Benefits of Fruits and Vegetables

    Studies have shown that the more fruits and vegetables people eat, the less likely they are to have heart disease. This is because a diet rich in fruits and vegetables contains a lot of fiber and nutrients, which in itself can help many aspects of health including:

    • improvement of blood pressure
    • lowering cancer risk
    • decreasing risk of getting diabetes
    • prevention of constipation
    • keeping the digestive system healthy
    • maintaining eye health

    More recently, it has been found that the phytonutrients from fruits and vegetables provide many of its health benefits. For example, the carotenoids found in many brightly colored fruits and vegetables such as tomatoes and carrots have many health benefits. One of the carotenoids, lycopene, has shown potential for reducing risk of prostate cancer. Furthermore, research has shown that another phytonutrient, lutein, has been shown to reduce risk for cataracts. However, more studies need to be done to show the full health benefits of such phytonutrients.

    What is the recommended intake for fruits and vegetables daily?

    According to the United States Department of Agriculture (USDA), most people should consume about 2 cups of fruits and 2.5 cups of vegetables every day.  This amount of produce would help you to reach the recommended daily fiber intake of most adults, which is around 21 to 30 grams.  However, some may think that fiber supplements will do the job if they don’t want to eat fruits and vegetables. Although fiber supplements may be helpful for filling the gap of your daily fiber needs, they should not be relied upon for your full daily intake of fruits and vegetables. This is because the fiber supplements will not provide the many health nutrients that fruits and vegetables provide.

    CDC Fruit and Vegetable Intake Report

    A recent report from the CDC found that only 12-percent of Americans are eating enough fruits and vegetables. High cost and limited access to fruits and vegetables seem to be the biggest barriers to meeting daily recommended intakes.  However, a report by the USDA found that it is possible to meet such intakes for about $2.10 to $2.60 per day.

    Fresh apples, orange, and carrots were found to be some of the lowest cost produce. Also, frozen green beans, canned corn, romaine lettuce, and Roma tomatoes were some of the least pricey produce options.  However, this amount may still be a lot for more low-income families. In those cases, the following tips may be helpful in ensuring everyone can get in their daily dose of fruits and vegetables.

    • Buy produce when it is in season. This is because if more of a type of produce is being harvested, the cost will be less for you. An added bonus is that in-season produce will also be more flavorful.
    • Check to see what Supplemental Nutrition Assistance Program (SNAP) benefits provide.  Recent benefits provide funds to purchase produce at local farmer’s markets.  For this reason, such funds could help offset any produce costs you may incur at the supermarket.
    • Buy frozen produce in bulk. You can often find family size bags of frozen veggies at lower cost than their smaller size counterparts. In addition, frozen produce will not go bad as quickly, so you do not have to worry about any waste if you do not eat it right away.

    Fitting More Fruits and Veggies in Your Day

    Follow the tips below to get more fruits and vegetables into your daily routine.

    • Slice up some apples with a side of peanut butter for a sweet and salty treat.
    • Keep it simple with some salt and pepper and a drizzle of olive oil. Toss veggies in these simple ingredients, then bake on a cookie sheet for 400 degrees Fahrenheit for about 25-45 minutes, depending on the thickness of the produce you are cooking. This roasted cooking method will bring out the natural sweet and savory flavors of produce.
    • Pair a cup of baby carrots with some hummus or Greek yogurt dressing for a salty, crunchy snack.
    • Load up your lunch bowl with salad greens, cucumbers, tomatoes, carrots, and top with nuts and seeds for extra fiber power.
    • Replace your nighttime chocolate piece with a cup of grapes or berries over Greek yogurt for a filling sweet treat.
    • Use veggies as a foundation for your favorite recipes to add fiber. Use spaghetti squash or spiralized zucchini instead of spaghetti or riced cauliflower instead of mashed potatoes.

    If you are having trouble meeting your daily fruit and vegetable needs, add a daily multivitamin such as Zestia by Vita Sciences. Zestia contains a potent mix of superfood complexes, fruit and vegetable compounds, probiotics, and digestive enzymes to help support optimal overall health.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Academy of Nutrition and Dietetics (September 5, 2017) “Easy Ways to Boost Fiber in Your Daily Diet.”

    Centers for Disease Control (accessed on November 20, 2017) “Top 10 Reasons to Eat MORE Fruits and Vegetables.”

    Harvard T.H. Chan School of Public Health (accessed November 20, 2017) “Vegetables and Fruits.”

    Mayo Clinic (September 26, 2015) “I find it difficult to eat enough fruits and vegetables. Is there any harm in taking a fiber supplement every day?”

    Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruits & Veggies.”

    United States Department of Agriculture Economic Research Service (2017) “Fruit and Vegetable Recommendations Can Be Met for $2.10 to $2.60 per day.”

    United States Department of Agriculture (August 2, 2017) “SNAP and Farmer’s Markets.”


  • Could Antioxidant Treatment Reduce Arthritis Pain?

    pain, rheumatoid arthritis, arthritisAre you looking for a more natural way to deal with your rheumatoid arthritis pain? Some prescription medicines  may make you feel foggy, cause stomach ulcers, or  cause weight gain.  However, recent studies have shown that more natural antioxidants may help reduce rheumatoid arthritis pain without so many side effects.

    What is Rheumatoid Arthritis?

    Rheumatoid arthritis (RA) is an autoimmune disorder affecting the joints and other body tissues. In autoimmune diseases, the immune system wrongly attacks the body. Therefore, damage can be caused in the skin, eyes, lung, heart, and blood vessels.  Also, damage to the joint lining causes deformity in the joints, such as in the hands. Because of this damage, daily tasks and simple movement can become more difficult and painful.

    RA tends to affect smaller joints first such as those in the fingers and toes. Some symptoms of the condition include:

    • Tender, swollen joints
    • Joint stiffness
    • Fatigue
    • Fever
    • Weight loss

    Larger joints such as those in hips and knees may be affected as the disease progresses. However, nearly 40-percent of those affected by the condition have non-joint symptoms. The eyes, salivary glands, blood vessels, and nerve tissues are just some of the other body tissues that can be affected by RA.

    Current RA Treatments

    The most common treatment to arthritis pain are NSAIDS, or non-steroidal anti-inflammatory drugs. These drugs reduce pain and inflammation. Lower strength forms of NSAIDs can be purchased over-the-counter. However, long-term use of such medicines can cause symptoms such as:

    • ringing in your ears
    • stomach pain and ulcers
    • heartburn
    • heart problems
    • liver and kidney damage

    Other treatments for RA include steroids and disease-modifying antirheumatic drugs (DMARDS). Long term use of steroid though can thin bones and cause weight gain.  DMARDS such as methotrexate can slow progress of the disease. A newer class of DMARDs called biologic agents, which include Humira and Xeljanz, work to reduce inflammation. However, these medicines may have side effects such as liver damage and increased risk of infections.

    Antioxidants and RA Pain

    Mediterranean diet, olive oil, health fats, olives, tomatoes, vegetables, heart healthA journal article in the Frontiers in Nutrition suggested that fiber-rich and antioxidant-rich foods may decrease inflammation in those with RA. Furthermore, it was suggested to get such benefits from some of the following foods and drinks.

    • dried plums
    • pomegranates
    • whole grains
    • turmeric
    • olive oil
    • green tea
    • blueberries

    Other recent research has confirmed that antioxidant treatment may be helpful to those with RA. For example, a 2003 study talked about how the antioxidant defense system is weakened in RA patients. Therefore, researchers suggested therapy including standard drugs along with antioxidants to help reduce tissue damage in such patients.

    In addition to these studies, more recent research has also shown potential for antioxidant treatment of RA. For example, a 2008 study found that antioxidant therapy combined with lower doses of standard drugs may help reduce tissue damage. Due to these lower doses of prescribed drugs, such treatments may help reduce harmful side effects.

    Other Ways to Reduce Inflammation

    • Stop smoking since this activity can constrict blood vessels and cause inflammation in the body and its tissues.
    • Limit alcohol consumption: If you do decide to have an alcoholic drink, choose phytonutrient-rich red wine that contains polyphenols such as resveratrol. Also, be sure to limit consumption to no more than 1 standard drink a day for women or 2 standard drinks a day for men. For example, a standard drink of wine is equal to 5 ounces.
    •  Take probiotics through fermented food such as yogurt or through a supplement such as Biovia 30 by Vita SciencesBiovia 30 contains 30 million strains of diverse good bacteria that helps to strengthen your immune system. Probiotics can help restore good bacteria in your gut.  When your body has more good bacteria, it makes it easier to fight off bad bacteria that may be damaging your immune system.  Therefore, a stronger immune system can help fight off inflammation in the body.

    Furthermore, recent research shows a link between deficits in the intestinal microbiome and autoimmune disease. Although more studies need to be done, it is suggested that treatment of gut microbiota may be the key to improving effective treatments for such conditions as RA.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Horta-Baas, G., Romero-Figueroa, M. del S., Montiel-Jarquín, A. J., Pizano-Zárate, M. L., García-Mena, J., & Ramírez-Durán, N. (2017). Intestinal Dysbiosis and Rheumatoid Arthritis: A Link between Gut Microbiota and the Pathogenesis of Rheumatoid Arthritis. Journal of Immunology Research2017, 4835189. http://doi.org/10.1155/2017/4835189

    Jaswal, S., et al. (December 2003) “Antioxidant Status in Rheumatoid Arthritis and role of Antioxidant Therapy.” Clinica Chimica Acta, 338(1-2): 123-129.

    Mayo Clinic (August 9, 2017) “Rheumatoid Arthritis.” 

    Medline Plus (November 8, 2017) “These Foods May Help Ease Rheumatoid Arthritis Pain.” 

    Van Vugt, R. M., Rijken, P. J., Rietveld, A. G., van Vugt, A. C., & Dijkmans, B. A. C. (2008). Antioxidant intervention in rheumatoid arthritis: results of an open pilot study. Clinical Rheumatology27(6), 771–775. http://doi.org/10.1007/s10067-008-0848-6


  • Could Fiber Help Lengthen Life of Colon Cancer Patients?

    You may hear time and again to eat your veggies. In many cases you may have heard this is relation to a heart-healthy diet regimen. However, recent research has shown that increased fiber intake may also have reduce risk of colon cancer.

    What is fiber?

    fiber, fruit, vegetable, grains, whole grain, colon, gut, health, beansFiber is an undigested macronutrient in food that comes in two primary forms. Soluble fiber dissolves in water to form a gel-like substance. This type of fiber has been shown to help lower blood cholesterol and glucose levels. Soluble fiber is found in foods such as:

    • Starchy vegetables and legumes such as peas and beans
    • Fruits such as apples and citrus fruits
    • Non-starchy vegetables such as carrots, squash, or beets
    • Grain sources such as barley, oats, or psyllium husk

    Insoluble fiber does not dissolve in water. This type of fiber has been found to help in bulking stool to help improve waste removal from the body.  In turn, insoluble fiber can be helpful for those with constipation. This type of fiber can be found in foods such as:

    • Whole grain foods such as whole wheat flour and wheat bran
    • Non-starchy vegetables such as cauliflower, broccoli and other leafy greens, or green beans
    • Starchy vegetables such as potatoes, beans, or legumes

    Fiber and Colon Cancer Research

    A recent study looked at data from 1575 patients from the Nurses’ Health Study and Health Professionals Follow-up Study who had colon cancer that did not spread beyond the colon. Researchers looked at fiber intake in the four years after diagnosis. They tried to relate this data with health outcomes during this time.

    It was found that for every five grams of fiber consumed, risk of death by colon cancer was reduced by about one-fourth.  There is no way to confirm if fiber really helped these patients live longer. However, it is suggested that increased fiber intake after diagnosis could still benefit overall health.

    Furthermore, it was suggested by researchers that increased fiber intake may actually reduce risk of getting colon cancer in the first place. This is due to fiber’s ability to lower inflammation in the body that can lead to cell damage and increase risk of chronic disease. However, the study did find though that fiber found in cereal and whole grains had the greatest impact on survival from colon cancer.  Supplements and fruit fibers had the least impact on risk of death from any cause. Finally, vegetable fiber intake was linked to a lower risk of death from any cause.

    Ways to Eat Better for Gut Health

    Fiber not only helps with heart health and improving health outcomes or those with colon cancer. Fiber also helps keeps you more full in between meals and in turn helps manage weight. Furthermore, fiber can help provide good bacteria to your gut, which further promotes a healthy digestive system. More and more research is showing that a healthy gut is the key to lower risk of many diseases and improved overall well-being. Here are some tips to help you eat for better gut health.

    • Start your day with a fiber-rich breakfast: Try out quick and delicious fiber-rich breakfast options such as whole grain toast with some avocado and eggs or peanut butter and sliced banana. Oatmeal prepared with milk and flavored with cinnamon and diced fruit is another way to get the most fiber and protein balance in your morning meal.
    • Add in fiber-rich snacks throughout the day to curb cravings: In between meals, reach for a 1/4 cup nuts or seeds for some fiber fullness.  Also, apple slices with a tablespoon of peanut butter or a few whole grain crackers with cheese can provide the fiber and protein balance your body craves during snack time.
    • Keep lunch and dinner meals lean and green: As you get later into the day, focus on lean proteins and green vegetables as your main energy source. Lean proteins could be anywhere from chicken or fish to plant-based proteins such as legumes, tofu, or quinoa.  Balance these proteins out with a few cups of leafy greens or other non-starchy vegetable for clean and filling energy for the latter part of your day. Non-starchy vegetables include pretty much any vegetable except for potatoes, corn, and peas.
    • Drink plenty of water throughout the day: Water is a necessity to keep the body healthy inside and out. Aim for half of your body weight in ounces in water daily, or at least 64 ounces a day. This fluid intake can include any unsweetened beverage such as unsweetened tea, flavored water, or decaffeinated coffee.
    • Add in a gut-friendly probiotic daily: Probiotics can help build good bacteria in your gut. Good bacteria help keep bad bacteria out of your gut, in turn improving digestive health and overall well-being. Add in a probiotic such as Kolonex by Vita Sciences. Kolonex contains a healthy and powerful blend of psyllium husk, probiotics, and bentonite clay that has been shown to support decreased bloating, weight loss, improved bowel transit, waste elimiation, detoxification and increased energy levels.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Harvard Health Publishing (October 2016) “Can gut bacteria improve your health?”

    Mayo Clinic (Sept. 22, 2015) “Dietary fiber: Essential for a healthy diet.”

    Medline Health News (November 2, 2017) “Fiber-Rich Diet Boosts Survival from Colon Cancer.”