Category Archives: breakfast

Could the DASH Diet be the Answer to Your Weight Loss Goals?

balanced diet, diet, healthy, haert health, fruits, veggies, proteinLike millions of other people, you may be hoping to lose some weight in this new year. However, the confusing part may be what eating plan, or shall I say “diet,” should you choose to follow?  There is so much information in the media today making all sorts of weight loss claims.  They may all seem promising, but not all may provide you the nutrients you need to succeed long-term.  However, a recent report found that the DASH diet may be the answer to get you to your weight loss goal.

What is the DASH Diet?

The DASH, or Dietary Approaches to Stop Hypertension diet regimen, is a eating regimen promoted by the National Institutes of Health (NIH). It involves a flexible and balanced diet that focuses on using whole foods to meet daily and weekly nutritional goals. Basic tenets of the DASH diet include:

  • Eating plenty of fiber-rich vegetables, fruits, and whole grains
  • Consuming adequate protein daily from minimally processed sources such as fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  • Limiting foods high in saturated fat, such as fatty meats, full-fat dairy products, and certain oils such as coconut, palm kernel, and palm oils
  • Reducing consumption of sugar-sweetened beverages and sweets

Calorie and activity goals recommended will be a little different for each individual based upon your energy needs. Energy needs can be calculated using your BMR, or basal metabolic rate, multiplied by an activity factor.  A good BMR calculator is provided online by MyFitnessPal. To calculate your activity factor, multiply your BMR by the following activity factor based on your activity level. Exercises considered moderate versus active can be found in a variety of sources such as the American Heart Association website.

  • 1.0 if you are sedentary, or do little to no activity
  • 1.1-1.2 if you engage in light activity 1-3 times a week
  • 1.2-1.3 if you are active, or engage in moderate exercise for 150 minutes a week or vigorous activity 75 minutes a week
  • 1.4-1.5 if you are very active, or engage in moderate exercise  closer to 300 minutes per week , and vigorous activity closer to 150 minutes per week

For example, of your BMR is 1500 and you work out for 30 minutes a day, 3 days a week, then you would multiply 1500 by 1.2-1.3. Therefore, you would need to consume about 1800 to 1950 calories each day to maintain your current weight. As an estimate, subtract 500 calories for every pound you wish to lose per week.

Based on the example provided, if you wanted to lose one pound per week, then you would need to consume between 1300 to 1450 calories each day.  Be sure though, that within those calories that you are eating enough protein and fiber daily for optimal health.  Such specific nutrient goals can be found on the NIH website. You can visit your healthcare provider such as your doctor or dietitian for more specific macronutrient goals that are appropriate for you.

Diet Research

Studies such as the DASH-Sodium and PREMIER trials looked at the effects of the DASH diet on blood pressure. Both of these studies found decreases in blood pressure with either a low sodium diet or established treatment plan that included nutrition counseling, respectively. However, those who followed a DASH diet in addition to these factors had even greater reductions in blood pressure.

A recent study of 38 different diets by the U.S. News and World Report ranked the DASH diet the top diet for the eighth year in a row. The Mediterranean diet, which includes plenty of heart-healthy fruits and vegetables as well as healthy fats in the diet, was ranked second. Diets were scored according to:

  • How easy is the diet to follow
  • the nutritional quality of the diet
  • the safety of the diet long-term
  • the effectiveness of the diet for weight loss
  • the protective quality of the diet against diabetes and heart disease

The DASH diet was found to be rich in potassium, calcium, magnesium, protein, and fiber. Also, this plan was found to adapt to any healthy lifestyle without deprivation or restriction of important nutrients.

Ways to Make Your New Year’s Goal Become a Reality

Finding a diet that you want to follow is one thing, but sticking to it is a whole other ballgame. Therefore, use the following tips to help you make your new year’s health goal a reality.

  • Make it a family affair: If you have others in your household that eat with you at meal time, include them in your healthy eating efforts.  This does not mean that everyone has to go on a diet with you. However, you can help instill healthy habits at meal time to benefit everyone. For example, you can include more vegetables at meals, limit the sugary and salty foods purchased, and reduce meals eaten out.
  • Get a healthy “buddy” for accountability: Since you are likely to have a co-worker, neighbor, or friend that also vows to be healthier in the new year, designate each other as your “buddy.” Basically, this means that you can help each other be accountable for your food choices and exercise.  You can do this by:
    • taking walks together during the week
    • attending exercise classes together
    • batch cooking or prepping healthy meals together on the weekend

In regards to exercise, studies have shown that those who have an exercise partner can have about twice the overall increased intensity and duration of exercise than those who work out alone.

  • Track your eating and exercise regularly: Food tracking can get cumbersome over time. However it can be really useful in the early stages of a healthy eating regimen to make sure you are meeting your nutrient needs.  Once you feel comfortable with your eating plan you can get away with tracking less frequently. However, it is useful to track every few weeks for the long term to make sure you are eating enough of important nutrients like protein and fiber. Some great examples of tracker apps include MyFitnessPal, LoseIt!, and MyPlate.
  • Don’t get caught up in the numbers:  Weighing yourself everyday or tracking every macro can get overwhelming. Such excessive tracking can cause you to lose sight of important non-scale goals. Focus more on losing weight to feel more energy, feeling less pain in your joints, or being able to be active in ways you have not been able to  because of your current health status. This is not to say that tracking such numbers is not important. However, these numbers are just one small part of the healthy lifestyle equation.
  • Add in vitamins and supplements to fill in any nutrition gaps: A balanced diet ideally should give you all of the vitamins and nutrients you need daily. However, no regimen is perfect. There may be days where you do not consume enough of certain vitamins or minerals due to sickness, travel, or other reasons. Therefore, it is important to have a multivitamin in your regimen to help fill in any nutrient gaps.  An example is Zestia by Vita Sciences, which contains Super Food compounds, probiotics, and 100% or more of 19 vitamins and minerals.
  • Take it one step at a time: A long-term goal is great, but can be daunting to accomplish. For example, saying you want to lose 50lbs this year may seem like an impossible task. However, if you break your long-term goal into shorter pieces then it becomes more practical. In this case, setting a goal of one pound each week seems more possible and allows you to celebrate each small progression towards your ultimate goal. Therefore, take your new year’s health goals one day at a time.  Each small success should be celebrated. For example, when you reach eight cups of water consumed each day or reach 5000 steps a day, you should be proud and treat yourself to a non-food reward. Examples of such rewards include a movie night at home, a relaxing bubble bath, or a massage. Before you know it, your new year’s goal will be accomplished and you can start off the next year with confidence and better health.

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

Sources:

American Heart Association (March 2014) “Moderate to Vigorous – What is your level of intensity?”

American Heart Association (February 2014) “American Heart Association Recommendations for Physical Activity in Adults.”

MedlinePlus (January 3, 2018) “What’s Your Best Diet for 2018? Experts Rate Them.”

MedlinePlus (January 1, 2018) “For a Healthier New Year, Try Making It a Family Affair.”

MedlinePlus (January 4, 2018) “Need Motivation to Exercise? Try the Buddy System.”

MyFitness Pal BMR calculator

National Heart, Lung, and Blood Institute (accessed January 7, 2018) “DASH Eating Plan.”

National Institutes of Health (January 3, 2018) “DASH ranked Best Diet Overall for eighth year in a row by U.S. News and World Report.”

National Institutes of Health: Office of Dietary Supplements (accessed January 8, 2018) “Nutrient Recommendations: Dietary Reference Intakes (DRIs).” 

 

 


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    Could Coffee Help You Live Longer?

    coffee, lengthen life, health

    If you’re like me, the day does not begin until I have had my cup of coffee. Whether it be the aroma, the caffeine, or the wake up signal to my digestive system, my body craves coffee from the moment I rise from my evening slumber.  Over the years, there have been mixed reviews about whether or not this common habit was helping or harming us. However, a recent report has found that coffee may actually help you live longer.

    Coffee and Health

    Caffeine may be the first benefit you think about receiving when consuming your cup of joe. However, research has found that energy is not the only good thing that comes from consuming this beverage. Three cups of coffee a day has been found to be the magic number that can provide lower risk of many health conditions including:

    • Heart disease
    • Diabetes
    • Parkinson’s disease
    • Uterine and liver cancer

    The only exceptions to these positive findings include some studies of unfiltered forms of coffee. French press or espresso, which contain the substances cafestol and kahweol, may slightly increase cholesterol levels.  However, the decreased risk of many health conditions seems to outweigh such negative findings. A 2015 study found that consumption of the beverage is linked to an approximate 8 to 15 percent reduction in risk of death, with more benefits linked to those who drank more.  In addition, a June 2016 report by the World Health Organization removed coffee from its list of potentially carcinogenic foods.

    Coffee and Longer Life

    A recent report has found that moderate consumption of coffee, or about three cups a day, has been linked to:

    • lower risk of cancers of the prostate, endometrium, skin and liver.
    • decreased risk of type 2 diabetes and better insulin and blood glucose control.
    • decreased risk of liver disease, gout, and gallstones.
    • Lower incidence of cognitive conditions such as dementia, Parkinson’s, depression, and Alzheimer’s.

    The health benefits of decreased heart disease and diabetes risk have been linked to the antioxidant effect of chlorogenic acid.  Also, the coffee lipids cafestol and kahweol have been linked to possible lower risk of certain cancers and liver disease.

    Researchers are not sure of the exact component of the beverage that provides the most health benefits. Also, there is no solid proof that coffee lowers risk of any disease. However, the link between decreased incidence of death and coffee intake is suggested to be a good enough reason to add a bit of the beverage to your daily routine.

    Other ways to Improve Length of Life

    Besides drinking coffee, there are many small things you can do each day to help improve your quality and quantity of life.

    • Eat a fiber-rich diet of fruits and vegetables. Sounds simple enough, but unfortunately just 12-percent of Americans actually eat the suggested 2 cups each of fruits and vegetables each day.  Not only do these types of foods contain digestive-friendly fiber, but also contain phytonutrients. Phytonutrients have been found to provide many anti-inflammatory benefits that have been found to help lower risk of chronic disease.
    • Stop smoking and lower alcohol intake.  Any substance that your body sees as a toxin will put strain on a your health. Smoking in particular constricts blood vessels, therefore increasing risk of heart disease. On the other hand, alcohol can put a strain on your liver since it will have to work extra hard to filter this toxin from your body.
    • Reduce stress and get plenty of sleep. Stress can affect sleep and lack of sleep can be stressful. Therefore, it is important to manage one to help the other.  Relaxation breathing, yoga, or talking to someone can help you manage stress. For sleep, talk to your doctor about specific medications or supplements, such as melatonin, that may help you catch some more Z’s.
    • Take vitamins and supplements daily.  If you are not getting enough nutrients from the food you eat, a vitamin and supplement regimen may help. A recent study in China has found a potential link between the health of the gut and longer life.  A probiotic supplement daily, such as Biovia 30X by Vita Sciences, may help improve diversity of gut bacteria in your body and promote improved digestive health and immune support.

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

    Sources:

    Bian, G., et al. (2017) “The Gut Microbiota of Healthy Aged Chinese Is Similar to That of the Healthy Young.” mSphere, 2 (5): e00327-17 DOI: 10.1128/mSphere.00327-17

    Harvard Health Publishing: Harvard Medical School (January 2012) “What is it about coffee?”

    Harvard Health Publishing: Harvard Medical School (September 25, 2017) “The latest scoop on the health benefits of coffee.”

    Harvard Health Publishing: Harvard Medical School (September 2014; reviewed and updated October 31, 2017) “How to boost your immune system”

    Medline Health News (November 30, 2017) “Could Your Coffee Habit Lengthen Your Life?”

    Medline Health News (November 16, 2017) “CDC Wants America to Eat Its Fruit and Veggies”

     


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    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” 

     

     


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    Could Excess Weight Shorten Your Life?

    age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live tan average of 79 years.   However, did you know that a few small lifestyle changes could add years to your life? It was found that for every few pounds you lose you could be adding years to your life.

    A recent study in Nature Communications looked at genetic data from 600,000 people in North America, Europe and Australia. Smoking, body fat, thought processes and the genes related to such can affect life span.

    Of all conditions observed, smoking and traits linked with lung cancer were found to have the greatest impact on reducing life span. Smoking one pack of cigarettes a day over a lifetime can lead to a loss of seven years of life.  However, if a person quits smoking, they can get back those years and live as long as someone who has never smoked.

    Obesity is a common risk factor for heart disease and diabetes. However, body fat percentage and other factors linked with diabetes were found to decrease life span. Two months of life can be lost for every 2.2 pounds of excess body fat. This could be related to the increased risk of obesity-related conditions related to excess weight, but the direct reason for this result is not confirmed.

    Finally, those with an open mind may live longer than those who were not. For every year of studying done beyond school, a year is added to a person’s life. This could be related to those studying more having sharper minds as they age, but it is not confirmed why. By maintaining mental sharpness, you are helping to keep the body’s software up to date which aids in overall wellness.

    Other Ways to Add Years to Your Life

    If you want to add years to your life, there are many things you can do.

    • Eat better:  A balanced diet of fruits and vegetables provide fiber that can help manage weight and keep blood glucose levels stable.
    • Stay active: A good balance of cardio, resistance, and flexibility exercises can help you stay young as you age. Resistance exercises such as lifting weights, working with resistance bands, or performing push-ups, can help maintain lean mass. Lean mass can help keep you more mobile as you age and in turn prevent injury. In addition, lean mass can keep bones and joints strong and improve insulin resistance.
    • Sleep more: While you sleep, the body regulates fluid, blood glucose, levels, and blood pressure. Therefore without the recommended 6-8 hours of sleep a night, you may be putting yourself at risk for chronic disease. If you have trouble sleeping, try  reducing screen time before bed, getting blackout blinds, stop eating and drinking two hours before bedtime, or get a white noise machine. Check with your healthcare provider if pain or other health issues that may be keeping you up at night.
    • Practice preventative health: Be sure to visit your doctor every year or more often to check for chronic disease risk factors. Knowing your numbers such as blood pressure, blood glucose, cholesterol, triglycerides, and vitamin levels are important for health tracking. If any of your numbers are out of range, you could increase risk for chronic disease and decrease quality of life.
    • Take a multivitamin: To ensure you are getting your daily nutrients, try the Zestia multivitamin by Vita Sciences. Zestia contains a combination of fruit and vegetable extracts, probiotics, and digestive enzymes to help support an optimal quality of life.

    Sources:

    Harvard Health Publishing (accessed October 16, 2017) “Tips for  longer life”

    Medline Health News (October 13, 2017) “Good Lifestyle Choices Adds Years to Your Life” 

    National Institutes of Health News in Health (June 2016) “Can You Lengthen Your Life?” 


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    Coffee may reduce diabetes complications

    coffee, caffeine, diabetes, heart healthNothing says “Good Morning” like a hot cup of coffee. Coffee can be healthy as a part of your morning routine or a pick-me-up on your way to work.  Moderate coffee intake has been shown to improve cognitive health and depression. Also, a 2014 study showed that those who drank three to five cups of coffee daily had lower heart disease risk. Furthermore, a recent study has shown women who drink coffee to have lower diabetes risk.

    Diabetes and Caffeine

    A study in Portugal looked at the caffeine intake of patients with diabetes over a period of 11 years.   Women who consumed 1-2 cups of coffee had a 57-percent lower risk of dying over the study period than those who did not consume caffeine. For women who drank more than 2 cups of coffee, the death risk was two-thirds less. Further, women who drank the most tea had over three-fourths less chance of dying from cancer than those who drank none.

    It is thought that the phytochemicals and antioxidants in coffee and tea can improve health outcomes. Also, older research shows that coffee and tea can improve the way insulin uses glucose for energy.  It is not known why improved outcomes were seen in women and not men. However, it is thought that hormonal or non-hormonal factors related to heart health may have something to do with it.

    How Can I Reduce Diabetes Health Risks?

    Besides caffeine, there are many ways you can lower your risk of diabetes-related health risks.

    • Eat a balanced diet: A balanced diabetes-friendly diet contains rich sources of lean proteins and fiber-rich foods.  Also, be sure to limit high-sugar and high-sodium processed foods and drinks to keep blood glucose levels stable. Finally, be sure to eat three meals a day and healthy snacks in between.  You should balance meals and snacks with protein and a source of fiber. This balance helps to lower your chances of having blood sugar highs and lows.
    • Stay active: Walking, biking, swimming, jogging, and dancing are just some ways you can stay active to control diabetes.  Being active at least 30 minutes a day five times a week can help manage weight and improve blood glucose levels.
    • Managing stress: Stress can cause a person to engage in poor eating habits and being inactive. Therefore, using stress management techniques such as relaxation breathing, yoga, and prayer can improve energy levels, sleep, and overall well-being.
    • Quit Smoking:  Smoking can narrow blood vessels. In turn, narrow vessels make it harder for blood to get to the body’s tissues and organs. Therefore, smoking can damage nerves and increase blood pressure. Both of these health factors can increase risk of diabetes health issues.
    • Take diabetes-friendly supplements: The Vitamin D Council reports that vitamin D can improve the way insulin uses energy in the body.  Yet, there are also supplements such as Glucarex that can help improve diabetes outcomes. Chromium, cinnamon, and alpha-lipoic acid can also help improve blood glucose levels.  Glucarex by Vita Sciences contains natural compounds such as these which can help with weight loss, metabolism, and managing blood glucose levels.

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

    Sources:

    American Heart Association (August 2015) “Living Healthy With Diabetes” 

    Ding, M., et al. (2014) “Long-Term Coffee Consumption and Risk of Cardiovascular Disease” Circulation

    Medline Plus (September 14, 2017) “Can Coffee or Tea Extend the Survival of Diabetes?”

    National Institute of Diabetes and Digestive and Kidney Diseases (November 2016) “Diabetes Diet, Eating, and Physical Activity” 

    Vitamin D Council (July 2013) “Type II Diabetes”

     

     


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    Can Skipping Breakfast Impact Your Health?

    breakfast, egg, vegetable, whole grain, fruit, milkDo you skip breakfast? Does your busy schedule make it hard to eat in the morning? Are you just not hungry in the early hours of the day? You may have heard that breakfast is the most important meal of the day.  Recent research has found that this may be true. Skipping your morning meal can deprive your body of many important nutrients vital to overall health.

    Health benefits linked with eating a morning meal include better focus, more energy, lower risk of heart disease and diabetes, among other things. However, a 2011 study found that it is not just important that you eat breakfast, but what you eat at breakfast.

    What is a healthy breakfast?

    A 2011 study by the Institute of Health and Society in Worcester, UK found that it is lower glycemic and higher protein foods at breakfast that will provide the most health benefits. Therefore, swap out your coffee cake or sugary cereal for more nutrient-dense foods. Recommended morning breakfast protein sources include eggs, legumes, nuts, seeds, fish, and poultry. Also, protein from soy, hemp, and pea protein powders can provide a great non-dairy source of protein.  In addition, cottage cheese and protein-rich Greek yogurt are great morning meal options. It is suggested that 30 grams of protein should be eaten at your morning meal to provide an adequate energy source.

    Along with protein, you should balance out your morning meal with complex carbohydrates for fiber.  Such fiber-rich foods may include high-fiber cereals such as bran or oatmeal. Other fiber-rich carbohydrates may include low-glycemic fruits such as berries, grapes, or citrus fruits.  Also, you could add non-starchy vegetables to your breakfast such as peppers, onions, or leafy green vegetables in your omelette. You could also add spinach leaves, kale, or carrots to your morning smoothie with a scoop of plant-based protein powder and some berries.

    Recent research

    A more recent study in the British Journal of Nutrition has found that those young people who skipped breakfast were more likely to be low in nutrients such as folate, calcium, iron, and iodine. Nearly a third of students who skipped breakfast had low iron intake versus 4-percent who did eat in the morning. Similar findings were found for calcium intake. One-fifth of students who did not eat breakfast had low calcium intake versus 3-percent of those who did eat a morning meal.

    The Centers for Diseases Control have found that students who eat a morning meal have improved performance in school. Students who eat breakfast tend to have better focus, attendance, grades, and memory compared to those who skip.  It is likely that adults would have the same benefits from eating breakfast. However, more studies would need to be done in such age groups to confirm this theory.

    Filling in the Nutrient Gaps

    If you find that you are not getting a morning meal in each day, here are some ways to ensure you are getting all of your nutrients during the day.

    • Have healthy snacks available with you at all times. Fiber-rich nuts and seeds, protein-rich jerky and protein bars, as well as freeze-dried fruit are healthy snacks that do not need refrigeration. Keep these snacks in your car, purse, backpack, or at work to make sure you always have nutritious sources of energy on hand.
    • Carry an emergency protein shake with you on-the-go. Pre-prepared protein shakes and waters can provide portable nutrition.  If you don’t have time to sit down and eat a solid meal in the morning, you can at least sip your meal while sitting in traffic or during your morning class or meeting. There are many non-dairy sources of protein drinks for those who may have a dairy intolerance.
    • Take a multivitamin daily to fill in the nutrition gaps. Ask your doctor to test for such important vitamins as B12, vitamin D, and iron.  If you are low in any of these vitamins, taking supplements may be necessary to get your health up to speed.  In the meantime, it doesn’t hurt to take a multivitamin daily. A great multivitamin choice is Zestia by VitaSciences.  Zestia contains a comprehensive vitamin profile, 45 fruits and vegetables, a superfood complex, and probiotics to help support optimal health.

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

    Sources:

    Centers for Disease Control (May 2014) “Health and Academic Achievement” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4017414/

    Kamada, I., et al. (2011) “The impact of breakfast in metabolic and digestive health.” Gastroenterology and Hepatology from Bed to Bench, 4(2):76-85.

    Medline Health News (August 17, 2017) “Young Breakfast Skippers Lack Vital Nutrients” https://medlineplus.gov/news/fullstory_167879.html


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    Can Eating Healthy Lengthen Life?

    Many diet programs claim to help you lose weight, prevent chronic disease, and improve your overall well-being. However, could eating a healthy diet lengthen your life? A recent study in the New England Journal of Medicine reveals that healthy eating can extend life.hypertension, heart, blood pressure

    Nutrition affects overall health in many ways. For example, those with diabetes must control intake of sugar. Therefore, natural sugars from fruits, veggies, and dairy products should be eaten versus processed sugars from colas, candy, and other sweets. On the other hand, those with high blood pressure should have a lower sodium diet. You can lower sodium in your diet by eating less processed food products such as deli meats, fast foods, and canned soups.

    Vitamins and minerals from the food you eat help keep your body alive. Calcium and vitamin D keeps bones strong, while vitamin C provides immune protection.  Also, magnesium helps the body to use glucose efficiently, while potassium helps produce energy and nerve impulses.

    A recent study looked at 74,000 people over 12 years, during which 10,000 of them died. The review of the study looked at the dietary habits of the people in the previous 12 years of their life before the study. Those who added more fiber-rich fruits, veggies, and whole grains had a lower risk of death than those whose diets stayed the same.

    The Alternate Healthy Eating Index, Alternate Mediterranean Diet Index, and the Dietary Approaches to Stop Hypertension (DASH) Diet Index set the score of the diets reviewed. Fruits, veggies, whole grains, healthy fats, and other whole foods got higher scores.  On the other hand, unhealthy processed, fatty and sugary foods got lower scores. A minor 20-percent change in diet helped decrease risk of death by about 8 to 17-percent. You could exchange a serving of red meat with a plant-based bean protein for such a change.

    Other ways to make sure you have a healthy diet include the following:

    • Limit sugary foods like candy, cola, and ice cream. If you have a sweet tooth, find lower-calorie options like fruits, low sugar dairy products, or flavored teas.
    • Cooking foods with dry cooking methods such as steaming, baking, broiling, or grilling. These dry cooking methods reduce the amount of fat added to foods.
    • Fill most of your plate with plant-based foods such as fruit, veggies, legumes, and whole grains. These foods are lower in fat and higher in fiber than most meat and dairy-based foods.
    • Add in a multivitamin like Zestia from Vita Sciences to fill your nutrition gap. If you are feeling tired, low on energy, or feel like your diet is lacking, a multivitamin can make sure your body gets the nutrition it needs to be its best. Zestia not only contains a full profile of vitamins, but also contains probiotic and Superfood compounds.

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

    Sources:

    MedLine  Plus (July 12, 2017) “Better Diet, Longer Life” https://medlineplus.gov/news/fullstory_167146.html

    Texas Heart Institute (August 2016) “Minerals: What They Do, Where to Get Them” http://www.texasheart.org/HIC/Topics/HSmart/mineral1.cfm

    World Health Organization (accessed July 16, 2017) “Diet, Nutrition, and the prevention of chronic diseases”  http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/


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    Could Breakfast Improve Your Heart Health?

    Are you one of the 30-percent of the American adults that skips breakfast? Time and time again you may have heard that breakfast is the most important meal of the day.  A recent study has found that breakfast may improve heart health by reducing risk of heart disease.

    Breakfast and Heart Disease Risk

    According to the American Heart Association, eating more in the morning and less at night may reduce the odds for a heart attack, stroke, or other cardiac and blood vessel diseases. This is because those who skip breakfast tend to snack more throughout the day. Furthermore, such snack options may not be the healthiest choices. When people eat breakfast, they have been found less likely to have high cholesterol and high blood pressure. In addition, breakfast eaters tend to have less risk factors for heart disease such as obesity, diabetes, and overall poor nutrition.

    It is thought that meal timing may be the primary reason for this correlation between breakfast eating and lower heart disease risk.  It is thought that humans do not process sugars as well in the night time hours as in the morning. Therefore, a person that eats breakfast will most likely in turn eat a sensibly-sized dinner. This sensible dinner, as opposed to snacking or overeating, will contain less sugar than the latter.  Therefore, breakfast eaters will likely have less chance of elevated blood glucose levels and excessive caloric intake that could lead to obesity and related conditions such as heart disease and diabetes.  However, there is a chance that some individuals that add breakfast could actually gain weight. This is likely related to the food choices and portion sizes that are being made during each meal time.

    What is a healthy breakfast?

    A healthy breakfast, or any healthy meal for that matter, should consist of a good balance of protein and fiber. Protein from lean meats, dairy products, eggs, or plant-based protein such as nuts, seeds, or beans would be balanced along with a fiber-rich serving of whole grains, fruits, or veggies. In addition, limiting salt intake, red meat, as well as high-sugar foods can also reduce risk of heart disease.

    What else can I do to improve heart health?

    Other lifestyle changes that can be made to improve heart health include:

    • planning and prepping meals ahead of time so you do not rely on convenience foods
    • having grab-and-go healthy snacks available if you have a busy schedule; examples include smoothies, portable fruit like apples, oranges, or bananas, or healthy non-perishable protein-rich foods such as nuts, seeds, and low-sodium turkey jerky
    • stopping “kitchen hours” at a certain time to prevent overeating at night and mindless snacking

    Finally, you can also add a heart-healthy supplement to your daily regimen such as Alestra. Alestra is a plant-based supplement containing Gugulipid, niacin, garlic bulb herb powder, cayenne, and phytosterol concentrate.  It works to support healthy cholesterol levels and support heart health. Visit the Vitasciences website for more information on Alestra, or one of their other heart-healthy supplement products.

    Be sure to visit the American Heart Association website at Heart.org for more information on the latest research and other helpful information on ways you can improve your heart health.

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

    Sources:

    Rapaport, Lisa (2017 Jan 31) “Skipping breakfast may be bad for your health, doctors say” Reuters, http://www.reuters.com/article/us-health-cardiovascular-meal-timing-idUSKBN15F2GW

    St.-Onge, M-P, et al. (2017 Jan 30) “Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement from the American Heart Association.” Circulation, Volume 135: Issue 7.

     

     

     


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