Tag Archives: weight loss

Could an earlier diabetes diagnosis lower your heart disease risk?

heart disease, heart health, heart, cardiovascularHeart disease is the number one cause of death for both mean and women in the United States. Therefore, it is no surprise that researchers are looking endlessly for ways to reduce risk of this condition. A recent study has found that for those with diabetes, the earlier diagnosis, the lower the heart disease risk later on in life.

Heart disease risk factors

Heart disease involves conditions such as coronary heart disease (CHD), which can lead to a heart attack or stroke. Those with the following risk factors have a higher chance of developing heart disease:

  • high blood pressure
  • high cholesterol
  • smoking
  • overweight and obesity
  • being inactive
  • excessive alcohol intake
  • diabetes

Diabetes and heart disease risk 

A 2017 report from the New England Journal of Medicine states that around 208,000 people under the age of 20 years old has a diabetes diagnosis. Furthermore, a recent study in Diabetologia looked at the age of diabetes diagnosis and risk of chronic disease conditions such as heart disease, stroke, and cancer.

The study looked at data on over 700,000 people from Australia with a diabetes diagnosis between 1997 and 2011. The average age of diagnosis was 59 years old. However, researchers state that the earlier the diagnosis, the higher the risk of all-cause mortality. In particular, being a diagnosis 10 years earlier tha average showed a 20-30 percent increase in all-cause mortality, with a 60-percent higher risk of developing heart disease.

Researchers suggest living with the disease longer increases complication risk. In turn, people with diabetes have a greater chance of diabetes-related health issues. Therefore, it is important to educate those with diabetes on healthy lifestyle practices. Teaching those with diabetes how to control their condition will help lower risk of complications. In addition, it is important to help prevent new cases of diabetes in younger adults.

How to reduce your risk of heart disease 

From this study it is clear that the following steps should be followed to reduce your risk of developing not just heart disease, but diabetes as well.

  • Eat a heart healthy diet full of fiber-rich fruits and vegetables, legumes, and whole grains. Also, be sure to limit your intake of fatty meats and stick to lean proteins. Examples of lean proteins include skinless chicken and turkey, lean beef, fish and other seafood, eggs, and low-fat dairy products. If you are vegetarian, some heart healthy plant-based proteins include nuts, nut butters, seeds, legumes, and soy-based products.
  • Quit smoking or don’t start since smoking constricts blood vessels and increases risk of high blood pressure.
  • Stay active at least 30 minutes a day most days of the week. No boot camp exercise is required. However, just be sure to engage in moderate  exercise such as walking, swimming, light aerobics, gardening, dancing, or biking.
  • Manage your weight by engaging in healthy eating and exercising as well as getting plenty of sleep and staying hydrated with at least half of your body weight in ounces of water or unsweetened beverages each day.
  •  Visit your doctor and track your numbers on a regular basis. See your doctor at least once a year if you have no heart disease or diabetes diagnosis. However, if you have a family history of either condition or have a diagnosis of diabetes or heart disease, then you should visit more often. It is important to know your numbers such as blood pressure, cholesterol levels, and blood glucose levels. If you have diabetes or are at risk, then you will want to keep track of your A1C, which is a number that tells the 3-month average of your blood glucose level health. An A1C of less than 7-percent is healthy for those with diabetes, while an A1C between 5.7 and 6.4 indicates prediabetes, and an A1C below 5.7% is healthy.
  • Take a heart healthy supplement such as Alestra by Vita SciencesAlestra contains niacin and plant sterols which provide advanced cholesterol support. Please contact your healthcare provider before starting any new supplement and do not use this supplement as a replacement to your prescribed medications.

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


Centers for Disease Control and Prevention (November 28, 2017) “Heart Disease Facts.”

National Institute of Diabetes and Digestive and Kidney Diseases (February 2017) “Diabetes, Heart Disease, and Stroke.”

Sandoiu, A. (February 26, 2018) “Earlier diabetes diagnosis linked to heart disease, stroke.”

  • Did you like this? Please share.

    Could Weight Loss Reduce Joint Pain?

    pain, neck, back. weightJoint pain can stem from a variety of sources. Whether it be injury or chronic condition, pain can be a disruptive part of your daily lifestyle.  You may need specialized medicine or other treatment to reduce some types of pain. However, you can reduce some types of pain with at-home treatments. A recent study has found that you can reduce some types of joint pain by simply losing a small amount of weight.

    What is joint pain?

    Joint pain is any discomfort, pain, or inflammation that you may feel in your joints. Common areas where pain occurs is in the back, neck, and knees. However, pain may also appear on or around the joint at the muscles, ligaments, cartilage, bones, or tendons. For example, arthritis is the most common form of pain felt at the joints. Furthermore, tendonitis, bursitis, and fibromyalgia are examples of other causes of pain at the joints.

    Weight loss and pain reduction

    A recent study at the University of Michigan Chronic Pain and Fatigue Research Center looked at the relation of obesity and pain. A group of 123 obese study subjects were placed on a low-calorie liquid diet for 12 weeks. Also, they were asked to increase their physical activity gradually. Study results show that a 10-percent loss of body weight over 12 weeks reduced pain in many areas of the body. In particular, study subjects felt less pain in the knees and hips, as well as the abdomen, arm, chest, and jaw. Researchers are not sure why 10-percent is the point at which pain starts to decrease. However, further studies may help to figure out why this particular percentage of weight is so critical to the reduction of pain.

    How to lose weight to help reduce pain

    Although the study talks about a liquid diet for weight loss, this is not the most practical approach for most people.  Therefore, follow the tips below to help you lose weight in a healthy way for the long term.

    • Read nutrition labels and be sure to choose foods that are lower in added sugars and sodium.  The nutrition label provides total sugar information as well as how much added sugar. Added sugars are those sugars not naturally found in the food you are eating that is added for enhanced sweetness.  Try to keep added sugar intake as low as possible. Natural sugars from fruit and dairy products are OK.
    • Get more sleep each night.  Studies show that people who get 3.5 to 5.5 hours of sleep each night compared to 7 to 12 hours each night consumed about 400 calories a day more on average. This could be due to sleep deprivation affecting appetite hormones such as leptin or ghrelin.  Therefore, try to get at least 7 to 8 hours of sleep each night for optimal health. If you have trouble sleeping, try reducing screen time at night, blackout curtains on your windows, or contact your healthcare provider for more assistance.
    • Track your calories to make sure you are not consuming more than you are burning each day. Use an app on your Smartphone or write down what you eat in a food journal.  If you are still having trouble losing weight with this method, check with your healthcare provider or a registered dietitian to help you plan healthy meals and snacks.
    • Make sure you are eating enough fiber and protein each day. Animal products such as meats, poultry, seafood, eggs as well as low-fat dairy products are important sources of protein in the diet.  Fiber comes from fruits, vegetables, and whole grains from such foods as oats, quinoa, and whole-wheat. If you are vegetarian or vegan, be sure to consume plenty of legumes, soy proteins in tofu and soy milk, as well as plenty of nuts and seeds to get enough protein in your diet. Protein helps your body maintain lean muscle mass, which in turn helps promote healthy metabolism. On the other hand, fiber helps keep your gut healthy and keeps you fuller longer, which can both assist in healthy weight loss and management.
    • Drink plenty of water to help with promoting healthy hydration to reduce the incidence of dehydration, which in turn could cause your body to retain fluid.
    • Stay active. Moderate exercise each day for at least 30 minutes total is recommended for heart healthy. Exercise can also help in managing blood glucose levels and body weight.

    Besides losing weight, you can also reduce joint pain with a supplement such as Relocane by Vita Sciences. Relocane contains natural anti-inflammatory ingredients such as turmeric which promotes effective pain relief.

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


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

    Berkeley University of California Wellness (accessed January 12, 2018) “10 Evidence-Based Weight Loss Tips.”

    HealthDay (February 6, 2018) “Losing Weight Eases Obesity-Related Pain. But How Much Is Enough?”

    Mayo Clinic (January 11, 2018) “Joint Pain”.

  • Did you like this? Please share.

    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


    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).” 



  • Did you like this? Please share.

    Seven Simple Ways to Keep Your Weight Loss Resolutions This New Year

    exercise, goal, weight loss, new year resolutionEvery new year, many of us make resolutions to be healthier. Whether it be weight loss, exercising more, eating healthier, or managing stress better, such resolutions usually start off strong. However, by early spring, such goals usually lose steam and get pushed off until the next new year. That is why it is important to plan ahead before making any goals so you can make sure they are realistic and backed up with a lasting motivating factor. With such planning, you can make your new year’s goals come true this year and maintain such healthy habits for the long-term.

    What is a SMART goal?

    SMART goals provide a formula for the greatest success in goal-setting and achieving. SMART stands for:

    • Specific: Being specific requires you to be clear about the goal you want to set. For example, “I want to exercise 30 minutes a day for at least 3 days a week,” or “I want to lose 1 pound a week for the next 12 weeks.” Being specific is more helpful than just saying “I want to lose weight” or “I want to eat healthier.” Such general statements do not provide any concise marker to work towards, therefore they allow for a greater likelihood of non-compliance.
    • Measurable: The marker that a specific goal contains allows your progress to be measured. When you can measure how many days you have been able to exercise each week, or how many cups of water you drink each day, you can have a better idea of what areas of your healthy regimen are doing well, and which need more work. Tracking through an app or food journal can help with keeping track of such progress.
    • Attainable: Perhaps one of the most important parts of a goal is to make sure it is attainable. For example, if you currently consider yourself a couch potato, it would be a stretch to make a goal to run a marathon by the springtime.  A more attainable goal would be “I will train for a summertime 5K race.”
    • Relevant: Another important part of your goal is that it must be relevant to your life. You should never set a goal that someone else may have for you. This type of goal-setting is setting you up for disappointment, especially if you are only working towards that goal to gain approval from others. Set your goals for YOU and YOU only, and you will be sure to be successful.
    • Time-bound: Finally, it is important that your goals include a start and end time. Timing your goal makes it easier to keep track of your progress. For example, “In the next three months, I want to be able to work out for at least three times a week.” In addition, breaking these timed goals into small pieces, like a week or a month at a time, will make them more approachable. So instead of saying, “I want to lose 50 pounds this year,” saying “I want to lose 5 pounds this month” will make this large goal seem more possible.

    What are good motivating factors?

    To keep your motivation level strong, it is important to have some non-scale goals, or goals that have no number attached to them. For example, some non-scale goals may include:

    • Having more energy to play with your kids or grand kids.
    • Moving around with less pain.
    • Being on a reduced number of medications.
    • Fitting in an airplane seat or amusement park ride seat comfortably.

    What is a Realistic Weight Loss Goal?

    If you are one of the many people who wish to lose weight for the new year, it is important  to set healthy expectations. Fad diets may promise 20 pounds lost in 20 days, which may seem great. However, these quick results usually only end up with quick weight regain. This is because such plans end up depriving you of nutrients, make eating healthy feel miserable, and are hard to stick to long-term. The Centers for Disease Control and Prevention report that 1 to 2 pounds a week is a healthy rate of weight loss.

    More Simple Steps to Getting Healthy This New Year

    • Simplify healthy eating. Instead of getting obsessed with counting every calorie and macronutrient, stick to the basics.  Get out your measuring cups and smaller dinner plates (about 9-inches in diameter) and follow these simple tips:
      • Have at least 2 cups of non-starchy vegetables each day, which do not include corn, peas, and potatoes. With the plate method, fill half of your plate with the non-starchy vegetables at meal time.
      • Limit starchy, refined foods such as rice, potatoes, and pasta. Stick to 1/2 cup at each meal, or with the plate method, 1/4 of your plate. Choose high-fiber starches such as brown rice, quinoa, beans, or sweet potato.
      • Make sure you eat enough protein. Although this may seem easy enough, I find a lot of my patients do not eat enough healthy proteins. To determine your protein needs each day, you can multiply your weight in pounds times 0.3 to give you an estimate in grams.  You may need more protein daily if you workout frequently.
    • Be more mindful. Mindfulness is important for all aspects of life. In eating, mindfulness may include:
      • meal planning and prepping
      • asking yourself if you are eating for hunger or emotions
      • chewing more per bite to really savor and enjoy your food

    Mindfulness in exercise may be choosing exercises you enjoy or listening to your                        body to find ways to move without causing pain. Everyday you can be mindful by                       being present in each moment. You can do this by listening actively to others and using relaxation breathing and meditation to manage stress.

    • Track your progress. Download an app like MyFitnessPal or MyPlate to help you track what you consume and the calories you burn. Some apps, such as Apple Health or Calm, can help you keep track of the number of mindfulness minutes you engage in daily.
    • Fill in the gaps with vitamins and supplements. Even the healthiest diets may be lacking some vitamins. In addition, some climates that may have less days of sunshine may make individuals prone to vitamin D deficiency.  It never hurts to have your healthcare provider check for your levels of vitamin D, vitamin B12, magnesium, and iron. Low levels of these nutrients may result in such symptoms as low energy, depressed mood, or trouble sleeping.  Zestia by Vita Sciences contains several of these nutrients in addition to probiotics and a SuperFood complex to help promote optimal health inside and out.
    • Reward yourself. Every small goal you achieve should be celebrated. If you went a whole week without any drinking any sugary drinks, then reward yourself with a relaxing hot bath, or by enjoying a relaxing movie night at home.

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


    Centers for Disease Control and Prevention (May 15, 2015) “Losing Weight.”

    Medline Plus (December 28, 2017) “8 Small Changes for a Slimmer You in 2018.” 

    Richardson, H. (December 29, 2017) “Holly Richardson: Resolutions, SMART goals, CLEAR goals and BHAGs.”

    Rossy, L. (April 29, 2016) “How Mindfulness Can Help You Stay Motivated to Exercise.” 


  • Did you like this? Please share.

    Can One Day of Exercise Protect Your Heart for Days?

    heart, heart health, exercise, cardiovascular, workout

    If you have ever tried to lose weight, you have likely been told to move more and exercise.  This statement may sound pretty generic, however it is true.  Although the Health and Human Services suggests working out at moderate intensity for 150 minutes a week, a recent report has found that even just one high-quality session of pre-conditioning the heart could keep your heart healthy all week long.

    What is moderate exercise?

    According to the Mayo Clinic, moderate exercise is an intensity in which you can carry a conversation, but cannot sing. For example, if your breathing quickens, but you are not quite out of breath, then you are engaging in moderate exercise.  Examples of moderate exercise may include:

    • walking briskly
    • gardening
    • ballroom dancing
    • water aerobics
    • biking slower than 10 miles per hour

    Exercise and Heart Health Research

    Animal studies have shown that one session of exercise can protect the heart for the rest of the week. This is based on infarct size, or size of an area of necrosis in an organ caused by obstruction of blood circulation.  The pre-conditioning exercise studied has been shown to reduce infract size, in turn reducing risk of heart disease.  This pre-conditioning involves training the heart during periods of ischemia, or reduced blood flow. In turn, the training is expected to reduce infarct size during periods of occlusion, or vessel blockage.

    These types of studies have not yet been done in humans. However, researchers feel that there is great promise for this type of therapy to be done with patients in the days before a scheduled heart surgery or procedure. It is thought that such “cardio protection” could help lower risk of complications or death and improve overall health outcomes.

    Other Heart Healthy Things You Can Do Each Week

    Besides exercise, there are plenty of things you can do each week to help improve your heart health.

    • Eat more fruits and vegetables: The fiber and nutrients found in fruits and vegetables has been shown to help lower risk of heart disease. Some examples of these nutrients include folate, magnesium, potassium, as well as vitamins A, C, and K. Also, non-starchy vegetables, or those vegetables other than corn, peas, and potatoes, are low in calories. Therefore, such foods can be eaten in great volumes to fill you up without putting you over your suggested calorie intake for the day.
    • Eat less processed foods: Boxed goods, frozen or prepackaged convenience meals, and canned soups are just some examples of processed foods that can hurt your heart. The reason you should limit such foods is because they can often be high in sodium, fat, and sugars that are used to make these products last longer in your pantry or refrigerator.  High sodium foods in particular can contribute to high blood pressure, which is a risk factor for heart disease.
    • Manage stress: Stress can also contribute to high blood pressure.  In addition, when you are stressed, you may eat more sweets and other comfort foods more often. Over time, this emotional eating can lead to weight gain. In turn, weight gain can increase your risk of high blood pressure, diabetes, and heart disease. You should find ways to manage stress such as:
      • talking to a friend or counselor
      • taking a yoga or meditation class
      • performing relaxation breathing
      • listening to music
      • using essential oils
      • engaging in some sort of “me time” every day. “Me time” involves some time each day in which you engage in an activity you enjoy that gives you time to yourself to breathe.
    • Take heart-healthy supplements: Besides a multivitamin each day, you may want to consider a heart healthy supplement such as Circova if you are at risk for heart disease. Circova is a supplement by Vita Sciences that contains Hawthorne extract as well as  antioxidants such as flavonoids and catechins that have been shown to improve blood flow and blood pressure.
    • Visit your doctor regularly: Be sure to visit your healthcare provider on a regular basis to get your blood pressure checked and to assess your heart disease risk. For most people, once a year is sufficient. However, if you have high blood pressure or a history of heart disease or diabetes, then you may want to visit more often such as every 6 months.

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


    American Heart Association (March 2014) “Moderate to Vigorous: What is Your Level of Intensity?”

    American Heart Association (May 15, 2015) “Can antioxidants in fruits and vegetables protect you and your heart?”

    Lou N. (November 30, 2017) “One Workout May Protect Heart from Ischemia for Hours or Days.” Medpage Today 

    Mayo Clinic (May 19, 2017) “Exercise Intensity: How to Measure It”

    Mayo Clinic (July 25, 2015) “Myocardial Ischemia”

    Merriam-Webster Dictionary (accessed December 11, 2017) “Infarct”

  • Did you like this? Please share.

    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


    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”


  • Did you like this? Please share.

    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


    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” 



  • Did you like this? Please share.

    Could Excess Weight Shorten Your Life?

    age, healthy eating, apple, green, aging, healthAccording to the National Institutes of Health, the average American can live an 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.


    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?” 

  • Did you like this? Please share.

    Could Hypertension Increase Dementia Risk in Women?

    Ifhypertension, blood pressure, brain, memory, dementia you have high blood pressure, heart disease may be the health concern most on your mind. However, high blood pressure can be a risk factor for more than just heart conditions.  A recent study has found that women in their 40’s with high blood pressure have an increased risk of dementia.

    What is high blood pressure?

    A systolic blood pressure of 140 mm Hg or higher and a diastolic blood pressure of 90 mm Hg or higher defines a diagnosis of high blood pressure, or hypertension.  Systolic blood pressure is a measure of the pressure when the heart contracts, while diastolic blood pressure is a measure of the pressure in between heart beats.

    Hypertension occurs when there is some sort of damage or blockage that causes a narrowing of the blood vessels.  This narrowing slows the flow of blood and oxygen to tissues and organs in the body. Over time, this delayed oxygen and blood flow can cause damage to cells in the body that can lead to disease. Therefore, high blood pressure can lead to increased risk of diabetes, kidney damage, stroke, and vision loss.

    Hypertension and Dementia

    A recent study in the journal Neurology looked at the medical records of about 5600 patients over 15 years to see who developed dementia.  Those women in their 40’s with hypertension had up to a 73-percent risk of developing dementia.  Although, the same was not true of women in their 30’s or of men in their 40’s.  However, further studies must be done to determine the reason for these results.

    Previous studies have found a link between high blood pressure and dementia, but it was not clear if hypertension before the age of 50 was a risk factor for the condition. However, it is clear that the brain is a metabolically active organ that requires oxygen to function properly. Without oxygen, brain cells starve and become damaged causing disease and dysfunction.  In order to get enough oxygen, blood flow to the brain must be healthy. Therefore, anything that prevents or delays blood flow, such as hypertension, could lead to cell damage in the brain as is seen in dementia.

    Hypertension Prevention

    To lower your risk of diseases such as dementia, take the following steps to prevent or control hypertension.

    • Eat a well-balanced diet of lean proteins, fiber-rich fruits and vegetables, whole grains, low-fat dairy, and healthy fats such as nuts, seeds, avocado, and plant-based oils.  Be sure to limit your intake of sugary and salty processed foods which can increase hypertension risk.
    • Stay active most days of the week.  Walking, jogging, biking, dancing, and swimming are some ways you can stay active to keep your heart healthy. Try to be active for 30 minutes a day for most days of the week to help manage your weight and blood pressure.
    • Limit alcohol intake to no more than one drink a day for women and no more than 2 drinks a day for men.  Over this limit, alcohol can raise blood pressure and can also make it difficult to manage a healthy weight.
    • Control weight since those who are overweight or obese have a higher risk for hypertension than those of a healthy weight.
    • Don’t smoke since smoking can deprive your body of oxygen since it constricts blood vessels. In turn, smoking can increase risk of hypertension and related health issues.
    • Take all prescribed medications to help manage hypertension so that damage to the body’s cells can be limited.
    • Add in heart-healthy vitamins and supplements to your routine such as Presura by Vita Sciences. Presura contains a combination of hawthorn berry, niacin, and garlic extract to help support healthy blood pressure levels. Be sure to contact your healthcare provider before starting any new supplement regimen. It is important to make sure that any new supplements will not interact with your current prescribed medicines.

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


    American Heart Association (October 2016) “Changes You Can Make to Manage Blood Pressure”

    American Heart Association (October 2016) “Understanding Blood Pressure Readings”

    Medline Plus (October 4, 2017) “High Blood Pressure in 40’s a Dementia Risk for Women?”

    National Institute on Aging (March 1, 2015) “High Blood Pressure” 

  • Did you like this? Please share.

    Poor Heart Health Can Increase Stroke and Dementia Risk

    healthy eating, health, food, healthy fats, fish, fruits, vegetables, avocado, olive oilWhen you hear about brain health, you may think of lowering stress and anxiety. However, having a healthy brain also involves reducing risk of stroke as well as memory conditions like Alzheimer’s and dementia.  A recent report has found that keeping your body healthy is vital to keeping your brain healthy.

    Having a healthy body involves more than just eating healthy and exercising. American Heart Association’s Life’s Simple 7 provides simple guidelines to help you develop a healthy body and healthy brain.

    What are the Life’s Simple 7?

    • Manage blood pressure– A healthy blood pressure is one where the systolic, or top number is 120 or less, and the diastolic, or bottom number, is 80 or less.  The systolic pressure measures the pressure during contraction of your heart, while the diastolic measures the pressure in between heart beats.  You should have your blood pressure checked at least once a year at your annual doctor’s visit.  If you have hypertension, or a blood pressure of 140/90 or higher,  you should see your doctor at least every 6 months to monitor your blood pressure.
    • Control cholesterol– You should keep track of your cholesterol numbers at least once a year to stay healthy. This includes not only total cholesterol, but also your LDL, HDL, and triglycerides.  If you already have high cholesterol or triglycerides, be sure to visit your healthcare provider every 6 months to keep track of your numbers.
    • Keep blood sugar normal– When you visit your health care provider, be sure to take a look at your fasting blood glucose and HgA1C numbers. The fasting blood glucose will give you an idea of your current blood level of glucose. However, your HgA1C will give you a three month average of your blood glucose levels. Your HgA1C provides a long term picture of your blood glucose levels and is a better diagnostic tool. A prediabetes diagnosis would occur at an HgA1C of 5.7 to 6.4.  If your HgA1C is 6.5 or higher, you may have diabetes. Be sure to get your numbers checked every year. Check your numbers more often if you have a family history or diagnosis of diabetes or prediabetes.
    • Get physically active– The Department of Health and Human Services recommends 30 minutes of moderate exercise 5 days a week for optimal health. Moderate exercise can include walking, swimming, gardening, biking, or dancing.  You can split this 30 minutes up into five or ten minutes here and there throughout the day.
    • Eat a healthy diet– A healthy diet contains plenty of protein, healthy fats, and fiber-rich foods. Protein can come from lean meats, low-fat dairy products, and healthy plant-based proteins such as legumes, nuts, and seeds. Fiber-rich foods include fruits, vegetables, and whole grains like oats and quinoa. Also, healthy fats from plant-based oils like olive oil, nuts, seeds, avocado, and fatty fish can improve brain health and improve heart health.
    • Lose extra weight– It is important to maintain a healthy weight to lower risk of chronic conditions. Obesity-related conditions like heart disease and diabetes can increase risk of brain health conditions.  Therefore, losing weight can improve both heart and brain health.
    • Don’t start smoking or quit– Smoking can constrict blood vessels and increase risk of hypertension. Therefore, if you don’t already smoke, don’t start. If you do smoke, contact smokefree.gov for resources on how to quit.

    A recent report by the American Heart Association (AHA) has found that brain health is linked to healthy lifestyle factors.  For example, increased blood pressure, blood glucose levels, and high cholesterol can increase risk of atherosclerosis, or narrowed blood vessels. Narrow blood vessels can restrict blood flow to the tissues and organs.  This can lead to increased risk of stroke. Over time, multiple strokes or mini strokes can lead to cognitive impairment, or vascular dementia.

    The risk factors for stroke as listed in the Life’s Simple 7, are the same for Alzheimer’s disease.  The Life’s Simple 7 are risk factors that can be measured, modified, and monitored.  Therefore, healthcare providers can use the knowledge gained from observing such factors to help better treat their patients.  Scientists hope that such data can also lead to expanding research. They hope they may be able to detect genetic or brain markers that could lower the number of people who get dementia.  Nearly 75 million people are expected to have dementia by the year 2030.  However, this number may be lowered if steps are taken now to provide brain health prevention guidelines. Therefore, take steps to improve your lifestyle today to keep a healthy brain for life.

    Other ways to create a healthy life include taking nutrient-rich supplements such as Livrio by Vita Sciences. Livrio contains natural compounds such as milk thistle that have been shown to support a healthy liver.  This supplement helps cleanse and detoxify your liver, in turn providing you with improved energy, glowing skin, and overall well-being.

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


    American Heart Association (September 7, 2017) “Seven Steps to Keep Your Brain Healthy from Childhood to Old Age” http://newsroom.heart.org/news/seven-steps-to-keep-your-brain-healthy-from-childhood-to-old-age

  • Did you like this? Please share.