Category Archives: hydration

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 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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    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 Water Help You Lose Weight?

    Do you get your eight cups of water a day? I’m sure you have heard this question from your health care provider, nutritionist, and even in health articles online.  Water is vital to life, but you may not know exactly why.  There are many benefits to water such as:

    • regulating the temperature in your body
    • lubricating joints
    • protecting the tissues in your body
    • flushing out toxins and waste from your body

    Your recommended daily intake of water depends on various factors such as weight, activity level, health status, and the climate in which you live.  On average, the recommended daily fluid intake is half of your body weight in ounces. For example, if you water, hydration, healthweigh 150 pounds, then you are suggested to drink 75 ounces, or about 9 and a half cups of fluid a day. Tea, coffee, juice, fluid from fruits and veggies, as well as broths also count towards fluid intake. However, caffeinated drinks such as coffee and cola also act as diuretics since caffeine is a stimulant; therefore these types of fluids can actually dehydrate you if consumed in excess.

    Those who live in hot climates, have a fever, or have lost fluids due to diarrhea, vomiting, or other illnesses may require above the daily suggested fluid intake. However, those who have kidney disease or conditions like lymphedema may be told by their healthcare provider to restrict their fluid intake.

    Water Intake and Weight Loss

    When you are trying to lose weight, you may have been told to drink more water to feel fuller so you will eat less. Also, you may have heard that drinking more water will help reduce bloating.  Although these two suggestions may be effective, research shows that there are other reasons water intake may benefit weight loss.

    In the journal Nutrients, researchers observed 16,000 subjects from Spain over 8.5 years.  Over the course of the study, 900 of these subjects became obese. Those who switched a glass of beer for a glass of water each day reduced their risk for obesity by 20-percent. Furthermore, doing the same for sugar-sweetened beverages reduced the risk of becoming obese by 15-percent. Replacing other beverages with water such as whole milk, reduced-fat milk, skim milk, wine, spirits, diet sodas, coffee, orange juice, and other juices did not reduce obesity risk. The study cannot confirm a direct cause and effect link of water intake and reduced risk of obesity.

    However, regardless of the study results, it is always good to reduce drinking your calories. When you reduce consumption of calorie-laden beverages, you will reduce daily sugar intake, in turn leaving more daily calories to use for consuming foods that will provide more nutritional benefit. By reducing daily sugar intake, you will be able to also better control blood glucose levels in your body.

    Other ways you can control blood glucose levels is through:

    • eating healthy carbohydrates such as fruits, vegetables, and whole grains throughout the day
    • limiting consumption of processed food products that are high in sugar and fat
    • reducing intake of sugar-sweetened foods such as candy, baked goods, and ice cream
    • taking supplements such as Glucarex by Vita Sciences. Glucarex contains vanadium and bitter melon which have both been shown to support healthy blood glucose levels.

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

    Sources:

    Centers for Disease Control (accessed May 20, 2017) “Water & Nutrition” https://www.cdc.gov/healthywater/drinking/nutrition/

    Preidt, R. (May 18, 2017) “Drink Water, Fight Fat?” https://medlineplus.gov/news/fullstory_165714.html


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