Health News Blog

What You See is Not Always What You Get

2008-05-16T11:08:00.003-05:00

It's no secret that many of us are more concerned with how we look on the “outside.” Who cares if your body fat is not within healthy limits if you can fit into a size 6, right? Well, if you want to reduce your chances of getting heart disease, diabetes, and metabolic syndrome, you should care.

We have charts that tell us what a “normal” weight is for our height. However, being of normal weight does not assure us that our body fat percentage is within normal range.

Lack of exercise is a huge factor in the amount of body fat a person carries. Someone who is at a healthy body weight but has a high body fat percentage will most likely not have visible muscle tone. So, if looks are so important, try to look at this another way: Although you may look good in size 6 when wearing clothes, do you look just as good wearing a bathing suit?

Renee Brunetti LD/N, NSCA-CPT, ACSM
Nutrition Specialist

“If you had one car to get around in your lifetime, how would you treat it?”

Can You Afford to Go Green?

2008-05-14T07:36:00.004-05:00

Have you heard about the latest fashion? It's green fashion; clothes made without using pesticides, chemicals and dyes. They are good for the planet, but they may not be so good for your budget. If you think this is a fad, think again. We all need to do our part to help preserve our world by decreasing pollution and reducing our waste. More and more, you will see clothes made with bamboo, soy, and hemp; however, some of these clothes may be out of reach, costing over $200 for a pair of jeans. But don’t fret, you can still do your part by purchasing organic make-up or accessories, as well as raw cotton T-shirts ($20).

Have any of you gone green in your fashion?

Wendy, BSC.DTR
Nutrition Specialist

“Your purpose in life is to breathe. Everything else is a choice. Instead of living your life by the 'have to's' and the 'shoulds', live your life making aware choices and doing what you love to do. It's all about choice.”

Women Do More Housework than Men

2008-05-12T07:46:00.002-05:00

I don't know about you, but this isn't exactly shocking news to me.

Still, you may be interested to hear the numbers behind this statement. According to a study done by the University of Michigan, “having a husband creates an extra seven hours a week of housework for women” (for a total of 17 hours per week). For men, being married actually saves them an hour of housework each week!

I'm not married, but I'm pretty sure that those statistics are right on. The good news is that this number is down from the 26 hours of housework that were being done by women 30 years ago. I'm guessing that this is due to technology and maybe even some resourceful men! Maybe...

Eunice, DTR, CPT-ACE
Nutrition Specialist

“There are no shortcuts to any place worth going”

Shopping Healthy On A Budet

2008-05-10T17:51:00.005-05:00

MONEY! MONEY! MONEY! Okay, now that I have your attention, let's talk about the lack of it. If you have been paying the least bit of attention to the national news, you would know that there has been much focus on the state of our economy. With the rise in fuel and food prices, many Americans will be faced with making smart selections when purchasing foods.

It is projected that more Americans will have to resort to using food stamps in order to support the needs of themselves and their families. This will require us to become even more supermarket savvy as we shop healthy on a budget.

Remember, there is no stigma when you need to feed yourself properly. Check out the USDA's tips on meal planning, shopping and budgeting.

Now, it's your turn. What are your tips for stretching the dollar while still maintaining proper nutrition?

Navalee MS, RD
Nutrition Support

“Don't tell me where your priorities are. Show me where you spend your money and I'll tell you what they are.” - J. Frick

Hay! Are You a Chronic Allergic Rhinitis Sufferer?

2008-05-09T08:56:00.005-05:00

Spring is in the air again, which is great news unless you are one of the many who suffer from allergic rhinitis, better known to the world as “hay fever.”

It’s that wonderful time of the year when buds open into beautiful flowers and the earth thaws and turns shades of green. Sadly for the allergy sufferer, along with the color of spring comes the pollen and a variety of other substances like dust and dander, blowing on the back of gentle breezes and ultimately turning in to a multitude of sneezes!

Such nasal allergies, termed “hay fever” stem from an oversensitive immune system.

So, what do you do if you are one of the unfortunate ones who suffer from those running, stuffy, sneezing, itching, teary-eyed, wheezing kind of blues? Any secrets you care to share on how to nip it in the bud?

Jerri, DTR
Nutrition Specialist

You never know what you can do, unless you try!

Eat What You Want and Lose Weight!

2008-05-07T16:09:00.004-05:00

That's right, forget calorie counting, carb counting, and fat counting; just eat! Now, I know what you are thinking…cakes, cookies, chocolate? This can't be! Well, not according to study done by Brigham Young University that revealed “intuitive eating” is better for losing weight.

Now back to the cakes, cookies and chocolate. The last time I tried eating what I want (mainly cake with whipped frosting and freshly baked chocolate chip cookies) I gained 20lbs.

Intuitive eating suggests that we recognize what our body wants and then determine how much to eat based on hunger and satiety. Intuitively, I wanted cake with frosting and when I felt full I stopped (6 slices later).

What do you think; will “intuitive eating” work for you? I guess it didn’t work for me.

Michelle, DTR
Nutrition Specialist

“ No man in the world has more courage than the man who can stop after eating one peanut.”

The GOOD News about Breast Cancer

2008-05-05T09:04:00.008-05:00

If you are like me, you are probably afraid of being one of the 1 in 8 women who will develop breast cancer in their lifetime. However, according to a recent Web MD article there is some good news for us concerning breast cancer.

Leslie Ford M.D., associate director for clinical research in the National Cancer Institute’s Division of Cancer Prevention says, “We’re starting to understand the molecular and genetic basis of tumors, which is helping us develop better ways to treat the disease and even prevent it in high-risk women.”

Apparently there are some great ways to reduce your risk, such as fine tuning your diet and exercise, breastfeeding your baby, quitting smoking and taking new estrogen inhibiting drug regimens such as tamoxifen and raloxifene (which have not been approved by the FDA as of yet). I for one am very anxious to hear the FDA’s stance on these new breakthroughs, but am very hopeful nonetheless!

Jerri, DTR

Nutrition Specialist

You never know what you can do, unless you try!

Does Fat Reduce Your Risk of Injury?

2008-05-03T07:44:00.003-05:00

If you are an avid runner and have intense running sessions, you might want to consider increasing your fat intake to help you avoid injuries. I am not a runner but do know the intensity of the workouts as you prepare for a race. I took a running clinic and know that it can be challenging to run in the middle of the winter. With the cold temperatures, breathing is affected, not to mention you have to worry about not falling on an ice patch! Remember, when running, there is a lot of wear and tear on the body. That is why nutrition and injury prevention are essential.

According to the study by the International Society of Sports Nutrition, ankle and foot injuries are very common on women that decrease their fat intake. Remember you do not have to be a marathon runner to prevent injuries; an injury can take place just as easily with a 5 K run.

I do recommend a running clinic if you can afford it. It will help you learn breathing, running techniques and how to gradually increase your time and distance. But most importantly, it will teach you about proper shoes, clothing, and you can make new friends that will keep you motivated.

Wendy, Bsc.DTR
Nutrition Specialist

It’s always better to work on who you want to be as opposed to what you want to do or how you want to look. When you have clarity about the kind of person you want to be, you are driven to fulfill that vision.”

Middle Age “Pot Belly” Can Mean Older Age Alzheimer's

2008-04-29T09:48:00.006-05:00

My husband calls it a “gas tank”, “overdeveloped abs”, or “beer belly”, and these “pot bellies” seem to be the topic of jokes all over. But it's no joke when it comes to the findings that relate pot bellies with a higher incidence of Alzheimer's. Believe me, it isn't very funny when you can't remember your loved ones, what day it is, or where are you living.

A recently published study indicates that there could be a relation between how much fat you accumulate around your waist and your chance of having Alzheimer's. After 36-40 years, 16 percent of those that participated have been diagnosed with dementia, and the bigger the waist size, the higher the risk. Up to three times more, to be exact.

The reality is that a bigger waist size has been related with increased incidence of other conditions, including vascular disease which hardens the arteries and can cause reduced blood flow to the brain. Research has shown that changes in the brain related to Alzheimer's can begin to appear in young to middle adulthood when a lot of people, coincidentally, develop bigger tummies.

A girth measurement of less than 40 inches for men and 35 inches for women is recommended for better health.

Ivelisse, BS, LD/N
Nutrition Specialist

Take Care, Take Control and Enjoy!

Better Body, Sharper Mind

2008-04-27T19:56:00.004-05:00

Get in shape with exercise and your brain will follow! This is the conclusion of Harvard University professor John Ratey, a noted expert on attention deficit hyperactivity disorder.

Professor Ratey’s book, Spark: The Revolutionary the Revolutionary New Science of Exercise and the Brain, unveils the research that supports his theory. The basic premise is that humans evolved as physical creatures. When we drop the physical activity from our routine, both body and mind get “flabby.”

The fix is obvious. Professor Ratey puts it this way, “Exercise, particularly aerobic exercise, can improve cognitive performance, soften the effects of stress, help fend off addiction-related cravings and tone down the negative consequences of women's hormonal changes. When it comes to psychiatric disorders, he calls exercise "one of the best treatments we have."

Get in step and learn how challenging your body will challenge your mind!

Jerri, DTR
Nutrition Specialist

You never know what you can do, unless you try!

Insects in Your Food; Yuck or Yum?

2008-04-25T10:39:00.004-05:00

Yuck? Your reaction depends on where in the world you live. Some cultures around the world eat them because they like them and others simply out of need. However, in the United States, I think it is safe to say that most of us eat them without even knowing, or at least without thinking about it. Because if we did, we might think twice.

Processed foods are the biggest culprits. They more often than not have ground insects in them. Many are made with ingredients that are produced directly by insects, like the pigment Carmine.

Kudos to anyone who actually knows what the ingredients are in all the foods they consume and can pronounce them! For all you dieters out there, guess what? Insects are low in calories and fat and high in protein. Yum?

Renee Brunetti LD/N, NSCA-CPT, ACSM

Nutrition Specialist

“If you had one car to get around in your lifetime, how would you treat it?”

Palatable Prescriptions

2008-04-24T16:40:00.013-05:00

Since I woke up this morning with the dreaded scratchy throat, I thought it would be a great time to write about the hated and time-stealing common cold. Throughout the years, there have been some silly remedies to prevent and get rid of the common cold;however, the truth is you just have to let it run its course while making sure that you are giving the body what it needs to remain healthy. The best way to do this is not with overdosing on over-the-counter medications, but simply by eating foods that will make the body feel better. Here are some known food remedies:

Chicken Soup - Hot liquid clears mucus, which in turn helps to clear the body of the virus. Make sure to choose soup that is full of vegetables as these contain much needed vitamins and antioxidants.

Vitamin C – Although it has not been proven to prevent the common cold, it does help to slow its progression. I suggest that you go for the fruit and vegetable sources rather than juice or pill form since there are other vitamins and fiber in whole food choices.

Honey and Lemon – Lemons provide the vitamin C and honey coats and soothes the throat. You can even add a small amount of alcohol to thin the mucus and help you get some much needed sleep.

Garlic – Raw garlic fights infections and boosts the body's immunity; try crushing a few cloves into some hot soup.

So, how about your family? What food-based cold care strategies have been passed down from generation to generation?

Navalee MS, RD

Nutrition Support

"The greatest wealth is health" - Virgil

The Most Important Meal

2008-04-21T15:20:00.007-05:00

Breakfast really just might be the most important meal of the day!
A new study completed from a sample of students from the Minneapolis-St. Paul area show an important relationship between breakfast and body mass index. The article from the the New York Times found that, “the more often an adolescent had breakfast, the lower the B.M.I.” At the beginning of the study, those who ate breakfast consistently had a lower B.M.I. compared to those who never ate breakfast. Throughout the 5 year study, the B.M.I. continued to follow the same pattern.

Even though I think that the study is great and I personally agree with the findings, I have to keep in mind that there were many variables within the study such as: race, age, smoking, gender, socioeconomic status, etc. Also, the data was based on observation and self-reporting by the subjects, which may not be 100% accurate. Although a direct cause and effect relationship between B.M.I and breakfast could not be established from the study, I think a very important association between the two is apparent.

This study highlights what many of us may already know, but it’s nice to have a reminder that it is never a good idea to skip meals or starve yourself. Eating more consistently could actually help you weigh less and have a healthier life!

Nicole, RD, LD/N
Nutrition Specialist

"A Healthy Body is a Good Body!"

It's National Nutrition Month?

2008-04-19T12:34:00.004-05:00

How many people knew that March was National Nutrition Month? Well I think it is safe to say, not many.

After all, we are becoming a nation of celebrating only the holidays that validate our desire for unhealthy foods. Not to mention those manufacturing companies who enjoy filling our easter baskets with all kinds of fun, festive, holiday candies. Then there's St. Patrick's day. Broccoli is not as interesting as Green Beer, or at least it looked that way on all the television stations that covered it. They have an uncanny way of making sure we prioritize our celebrations.

National Nutrition Month was created by the American Dietetic Association to promote healthy in eating in 1973. It is a great time for us to “spring” into our weight loss programs.

Maybe next year we will celebrate National Nutrition Month; as long as we have no other holidays to eat to!

Michelle, DTR
Nutrition Specialist

"Life is a journey not race"

Insomnia In Children?

2008-04-16T07:17:00.004-05:00

As sad as it sounds, it's very true. Daily stresses are affecting our children's sleeping patterns. According to the Journal of Adolescent Health, the way kids deal with personal problems might give them insomnia.

As a parent, it's worrisome to know that your children may not catch all their Zzz's. How do we handle it and approach them to find out what is wrong? Should we consider stress management workshops instead of swimming lessons? As strange as that may sound, the better prepared they are in life, the better off they may be in the long run. One thing is for sure, the more confident they are and the better their coping skills are, the less likely they will be to experience depression, drug use, have problems at school, work and with their overall health.

Some of the negative behaviors that should be paid attention to are emotional eating, always being sick, being accident prone, denial, smoking and drinking. As adults, we may use these behaviors to cope as well. Is it possible that our children are imitating our own coping skills?

To help us and our children deal with stress more positively, please consider the following tips: learn new breathing techniques, take up a new hobby, get a pet, learn proper time management and organizational skills, and last but not least, exercise.

Wendy, Bsc.DTR
Nutrition Specialist

"No matter how frustrated you may feel, there is Always a way out. In every situation that arises, we choose to be powerful or powerless. It may not always feel like it, but it is a choice"

Thinking About Lasik Surgery?

2008-04-14T10:27:00.004-05:00

I can vividly remember the day when the numbers on my alarm clock became fuzzy. I was 11 years old, and the thought of wearing glasses mortified me! There wasn't much else I could do so, reluctantly, I became yet another glasses/contact lens wearer.

The idea of getting Lasik surgery has always been an appealing one to me, but I admit that I can be a wimp about making these types of decisions. If it's not necessary, chances are I won't do it. Well, this article did nothing to change my mind.

Of course, we all know that there are risks involved with any surgery. With Lasik surgery, the possible side effects include “dry eye, double vision, decreased contrast sensitivity and decreased night vision”. Sure, this may not sound like a big deal, but what if you're the one who has to see double for the rest of your life? It may not be such a “minor” side effect then.

Furthermore, you may not get the 20/20 vision that you expected. Some people actually need to continue to wear glasses after surgery!

What are your thoughts on Lasik? If you had it done, were the results positive? Negative? My eyes appreciate your input!

Eunice, DTR, CPT-ACE
Nutrition Specialist

"There are no shortcuts to any place worth going"

Choosing Fast Food: The Gut vs. The Brain

2008-04-12T11:24:00.003-05:00

Nutrition information on a fast food menu? First it was New York, then San Francisco, and it will probably be your city in the very near future adapting their menus to support America's ongoing battle with obesity and diabetes. Although there have been multiple lawsuits preventing the nutrition addition, the claim is that an informed consumer will make better choices.

Although there are no clear conclusions as to whether or not providing nutrition information will cause a change in menu decisions, it is still a great tool for those who are health conscious (really, we all should be at this point) to better identify items that seem to be healthy, but are hiding calories underneath all those layers of marketing strategies. Let's be honest, healthy can be subjective. Many fast food restaurants hide behind phrases like natural, wraps, fresh and organic, while most of these options still offer a hefty amount of calories.

In my opinion, this will be a great way to expose those less than desirable calories, but our “gut” feeling may be a better indicator. There have been plenty of times where I was quite aware that the ½ pound burger with bacon,extra cheese and fries was not the best option, but I chose it anyway, regardless of knowing how many calories or fat I was receiving. If you are seriously trying to be an informed consumer, then you can easily eliminate at least 75% of menu options without any background education.

Yes, an informed public will lead to more informed choices, but we can still be realistic when making decisions even if the information is not available. And, frankly, as a nation, we can't afford to wait until law makers force this issue; we need to start being responsible for ourselves. When facing this issue, remember that there is a distinct difference between knowing and practicing what you know. Here's a tip: if you have been eating the same meal for years and your weight has continued to increase, then avoid it! Good luck and good eats.

Navalee MS, RD
Nutrition Support

“The journey of a thousand pounds begins with a single burger” - O'Brien

Has GERD Got the Best of You?

2008-04-11T14:39:00.003-05:00

Don’t think of yourself as a nerd if you are all to familiar with GERD! Better known to many as heartburn, GERD or Gastroesophageal Reflux Disease, is a widespread problem.
Almost everyone encounters heartburn at one time or another. If the muscle at the lower portion of the esophagus fails to close tightly, acidic stomach contents can back up in to the esophagus causing that heartburn sensation. Certain conditions such as pregnancy and many medications can bring on GERD.

Almost everyone encounters heartburn at one time or another. If the muscle at the lower portion of the esophagus fails to close tightly, acidic stomach contents can back up in to the esophagus causing that heartburn sensation. Certain conditions such as pregnancy and many medications can bring on GERD.

But there is good news! There are steps you can take to minimize your symptoms. Avoiding acidic food, cutting back on caffeine, not smoking and losing weight are a few. Combat heartburn successfully by learning what lifestyle changes might improve your reflux condition.

To learn more about Gastroesphageal Reflux Disease, click here.

Jerri, DTR

Nutrition Specialist

You never know what you can do, unless you try!

Cheers To Beer!

2008-04-08T07:13:00.006-05:00

Nowadays, beer is not just made to satisfy fanatics of Monday night football or St. Patrick's day festivities. It is no news that society today is more health conscious than ever before. This is why beer makers are continuously looking for ways to produce a product that has as many health benefits as wine, if not more, when consumed in moderation of course.

Who would have ever thought that beer can be loaded with B-complex vitamins, antioxidants and cancer-fighting benefits? So, does this mean it is “ok” to have a beer belly? Not exactly, but at least we know now that there are beer options out there today that have more benefits other than giving you a buzz and making a great shampoo!

Renee Brunetti LD/N, NSCA-CPT, ACSM
Nutrition Specialist

“If you had one car to get around in your lifetime, how would you treat it?"

Time to Get Things in Order!

2008-04-06T10:40:00.004-05:00

As we age, it's time to get some specific tests to ensure our longevity.

Getting cancer screenings is the best way to detect if you are at risk for this disease and get the proper treatment.

When I turned 40 last year, the first thing I did was get my mammogram and I was happy I did. The results showed an irregularity, but with further testing, everything came out negative.

Getting a test for ovarian cancer is a good one to get too since one can have the disease without even knowing it. At your next annual, ask your doctor to see if all is in order.

Check out the list of tests that we should be aware of for our next check-up, and you'll be happy you did!

Denise Fishkin, DTR, CPT-AFAA
Nutrition Specialist

It's one day at a time and that's what you need to concentrate on; each day that you do this will make you stronger for the next!

Finally, A Study About Eating Regular Meals!

2008-04-04T08:01:00.004-05:00

Yes, I say finally. Although it has always been recommended to have at least 3 meals a day and to not skip meals, there hasn't been a study that can really back this up. Now there is!

This is a constant battle with my husband who thinks that because he is a mechanic, does a lot of physical work and eats one or two times a day he should be at a better weight and healthier. I know he is not alone in his thinking.

There are two recently published articles referring to the same study at different time frames indicating that having regular feedings is better than having one big meal a day. First, it was observed that, although there was slightly more weight loss in those that had one meal a day, these individuals also had significant increases in total cholesterol, LDL or “bad” cholesterol, and blood pressure.

The second article includes further analysis of the same group and showed that morning fasting blood sugar levels were higher in the “one meal” group. This group also had higher blood sugar levels throughout the day and a delayed response to insulin compared with the “three-meal-a-day” group.

So, are a few more pounds worth getting sick over? I don't think so, and I will surely show this to my husband when he gets home!

Ivelisse, BS, LD/N
Nutrition Specialist

Take Care, Take Control and Enjoy!

Can We Afford to Get Old?

2008-02-11T15:43:00.000-05:00

As they age, many women decide to take steps to rejuvenate themselves. Some change their hair, update their wardrobe, start working out, and some even get cosmetic surgery.

I'm all for such “rejuvenation.” If you don't like the way you look or the way the years are changing you, do what you can to make yourself feel better. That said, there are women who make these changes for more than just superficial reasons...they do it for job security.

The recent NY Times best seller How Not to Look Old says, “Looking hip is not just about vanity anymore, it's critical to every woman's personal and financial survival.” The book goes on to say that “we cannot afford to let ourselves go!”

So, is it true that we are being discriminated against as we get older? Is our society encouraging ageism? Well, with books like How Not to Look Old increasing in popularity and cosmetic procedures becoming so common, it would sure seem so. I know I'm not the only one who thinks there's something wrong with that...what are your thoughts?

Eunice, DTR, CPT-ACE
Nutrition Specialist

"There are no shortcuts to any place worth going"

Skinny At Any Cost!

2008-02-11T14:52:00.000-05:00

We're all aware of the pressure that comes from society to look good and achieve the ideal body image, but how far would you go to achieve perfection? One of the latest trends among young girls is to skip their insulin shots to lose weight.

It is becoming a growing concern, according to Dr. Denis Daneman, head of pediatrics at the Hospital for Sick Children in Canada. In his 2001 study, he found that one out of four diabetic girls had an eating disorder compared to 10 percent of the non-diabetic subjects.

Also, as these girls get older, it becomes easier to skip insulin shots since their parents can't monitor them as closely. The study showed that 35% of the girls, aged 16-22 years old, admitted to not taking insulin for the purpose of weight loss. Some of these young girls were experiencing eye damage, and damage to the nerves and kidneys were not far behind.

Remember that health and safety come before body image. If it sounds too good to be true, it probably is!

Wendy,BSc.DTR
Nutrition Specialist

“Take the first step in faith. You don't have to see the whole staircase, just take the first step.”

Pregnant? Increased Caffeine Spells Increased Risk!

2008-02-04T08:18:00.000-05:00

If you are looking to bring a new little bean into the world, you may want to drop java and other caffeinated products from your diet. That’s right! A new study examines the risk that caffeine may present to pregnant women, drawing a link between caffeine and miscarriages.

Dr. De-Kun Li, a researcher at Kaiser Permanente in Oakland, California, led the study. The result might be hard to swallow for the caffeine dependent community, pregnant or not. Just two cups of coffee greatly raises the risk of miscarriage.

“If women become pregnant or are actively planning to become pregnant they should probably think about stopping drinking caffeine, at least during the first trimester when most miscarriages occur,” Li said.

Don’t take your aggravation out on me. I’m just the messenger! Let's use this as another excuse to be healthy. Exercise and find ways to live a healthy life for you and the bean to come. It’s not too late to make that New Year's resolution come true!

Jerri, DTR
Nutrition Specialist

You never know what you can do, unless you try!

Risky Burger Business

2008-02-03T09:41:00.000-05:00

Well, once again the American classic, the hamburger, is under fire from the medical community. In an article from CBSnews.com, researchers have found that eating that good 'ole hamburger, fries, and soda boosts the risk of getting heart disease and diabetes. Surprised? I think not.

The studies show that eating just two hamburger patties and one diet soda per day substantially increases the risk for heart disease and diabetes, especially if combined with other risk factors such as a large waistline, elevated blood pressure, and elevated blood glucose.

Study participants who ate more fried foods, red meat, refined grains, and soda (with less fruits, vegetables and whole-grains) were more likely to develop diabetes and heart disease. This diet was named the “Western” diet by researchers. According to the article,“The development of metabolic syndrome was linked overall with eating the Western diet, even after...adjusted for such variables as smoking, calorie intake, and physical activity.”

I take this study as a second (or third, or fourth) warning for all those fast food lovers out there. It's even more important for our health to make better choices, and that age old adage “everything in moderation” is still true!

You can check out the article here.

Nicole RD,LD/N
Nutrition Specialist

“A healthy body is a good body”