And Now Me!

This is, unfortunately, my last blog post but I have certainly enjoyed blogging these past few weeks. Nutrition and healthy lifestyle is something I'm very passionate about, though I don't want to give you the wrong idea. I am no extreme health nut- I love eating all different types of food, and I have my fair share of guilty pleasures.

I personally think that nutrition plays such a huge part in our national culture. It is cheaper to buy a full meal at McDonald's than it is to buy just an apple from the super market. Therefore, parents are more likely to buy their kids a meal from McDonald's because it is a larger quantity, even though they aren't getting anything nutritional out of it. Our need for immediate gratification and low budgets put a huge hindrance on our ability to have a full, well-balanced diet.

Once a week I see a nutritionist who has always emphasized the power of moderation, and thats the last idea I would like to talk to you about. Moderation refers to the quantity of food as well as the type of food you are consuming. It is perfectly okay to eat a variety of foods, anywhere from cake to fruit, but the key to staying healthy is therefore in portion size. Obesity isn't entirely the result of eating fattening foods, but rather overeating foods that would in any other instance be fine moderately. 

The best way to eat moderately is to be conscious of what is going on. In a super-sized society, we are often presented with more food than what we could ever possibly need. Be aware of your limits and stop when you are starting to feel full, and make sure if you lack one major food group in a particular meal that you make up for it in some other way that day.

Thank you again, and I wish you all "Healthy Living" :)

-Leigh

Eating with High Blood Pressure

Hypertension, or high blood pressure, is a serious problem that affects 25% of Americans. High blood pressure is the result of blockage in the arteries that causes excessive pressure on artery walls. It is commonly caused by too much sodium in our diets, which is hard to avoid, especially with the excessive amount of sodium used in much American food. According to the American Heart Association, everyone should limit their sodium consumption to 1500 mg a day. Hypertension can also be the result of insufficient consumption of calcium, potassium and magnesium.
Below are some recommended nutritional sources to increase Ca, K, and Mg levels!

CALCIUM:
Dried herbs, cheese, sesame and flax seeds, tofu, almonds, yogurt, and green leafy vegetables

MAGNESIUM:
Bran, cocoa powder (dark chocolate), almonds, cashews, molasses

POTASSIUM:
Spinach, baked potatoes, dried apricots, yogurt, salmon, avocado, mushroom, bananas

Hypertension can also be the result of stress. Review these tips for how to reduce stress!

• Eat regularly
• Eat healthy fats (omega 3 fatty acids)
• More fiber = high alertness and less stress
• Have healthy snacks with plenty of protein and fiber

Anemia: The Key to Boosting Iron Levels

Anemia is a condition marked by low hemoglobin levels in the blood. Anemic people offer suffer from fatigue because their body is depleted of the oxygen levels needed to function properly. While there are many different forms of hereditary anemia, like sickle cell, the most common form is iron-deficiency anemia which is entirely treatable with a change in diet and iron supplements.

Bone marrow requires iron to produce hemoglobin, so when the body doesn't intake enough iron, the body cannot produce healthy red blood cells. Iron-deciency anemia can be caused by an iron-poor diet (common in youth and vegetarians), pregnancy, frequent blood donation, endurance training, and sometimes caffeine can negatively impact the body's ability to utilize iron. Children need 7-11 mg of iron a day, and women from 19-50 years of age need 18 mg (though they could potentially require more during pregnancy). Men and women over 51 years of age need 8 mg.

Here are some iron-rich foods to try to incorporate into your diet:

• MEAT AND EGGS
• Beef, lamb, chicken, turkey, pork
• SEAFOOD
• Shrimp, clams, oysters, tuna
• VEGGIES
• Spinach, peas, sweet potatoes, broccoli, collard greens, kale
• FRUIT
• Strawberry, watermelon, figs, prunes, raisins
• BEANS AND OTHER
• Tofu, beans, lentil

A Diabetes Diet Plan

There are two types of diabetes: type 1 and type 2. Type 1, or juvenile diabetes, is when the body doesn't produce insulin. Unlike type 1, type 2 is more commonly found in aged populations, where either the body doesn't produce enough insulin or simply ignores its presence. Despite popular belief, people at risk for diabetes can prevents its onset with a healthy lifestyle, and that starts with what you eat. There are many different methods for watching your diet including carb counting and glycemic index. However, studies show that the easiest and most efficient is the plate method.

The plate method refers to how we fill our plate at meal time to ensure that e are giving our body what it needs. Follow these easy steps when creating your plate:

Create an imaginary line down the center of your plate, and then divide one of those halves into a half (there are now 3 sections on your plate- 50%, 25% and 25%)

1. Fill the 50% with non-starchy vegetables
1. Spinach, carrots, lettuce, greens, cabbage, bok choy
2. Green beans, cauliflower, broccoli, tomato
3. Veggie juice, salsa, onion, cucumber, beets, okra
4. Mushroom, pepper, turnup
2. Fill one of the 25% sections with starchy foods
1. Whole grain products like bread and cereal
2. Oatmeal, rice, pasta, cooked beans
3. Potato, green beans, corn, sweet potato
3. Fill the last 25% section with a meat or meat substitute
1. Skinless turkey or chicken
2. Seafood (tuna, salmon, cod, shrimp, oyster, crab)
3. Tofu

Eating with Acid Reflux

Acid reflux is when tissue in your esophagus has burned as a result of acid from the stomach going into the esophagus, and despite popular belief, it can be treated entirely naturally. Acid reflux can be caused by many factors, commonly including obesity and overly acidic diet. To treat acid reflux, therefore, you will need to increase the alkalinity of your diet. Here are some general tips for foods low in acidity:

• Foods high in fiber (vegetables, beans, nuts, and whole grain)
• Veggies high in minerals (cucumbers, lettuce, eggplant, and pumpkins)
• Drinks without carbonation or caffeine
• Gum (causes high salivation that neutralizes acids)
• Foods that are easy to digest (rice, fruit, aged cheese, beans and pasta)
• Foods high in digestive enzymes (fig, papaya, pineapple and yogurt)

Along with the foods that compose your diet, I also suggest changing hte periods, amount, and length of each meal you eat a day. For example, instead of having three large meals, try having six smaller ones. Large meals stretch the stomach and cause irritation. Preferably large meals should be eating during hte middle of the day as opposed to at night. When the stomach has a lot to digest, it speeds up and this causes acids to escape the stomach back into the esophagus, causing acid reflux.

Making Dinner for the Family

This week my friend and I cooked a healthy dinner which was quite delicious and I highly recommend it to you all! Plus, it only took 30 minutes to prep and its vegetarian!

The meal includes chilled tofu with scallions and soy sauce, kale chips, and rice. Below is a recipe for 2 servings, so you will need to adjust ratios for the amount of people you are cooking for. Rice is a recommended staple but you can eat this with just about anything!

TOFU:
Ingredients: 14 oz tofu (soft), 2 sliced scallions, 3 tbsp soy sauce, 1 tbsp sesame oil, 1 tbsp sesame seeds, 1/2 tbsp rice vinegar, 1/2 tbsp sriracha
Procedure:
1. Mix all the ingredients in a small, with the exception of the tofu.

2. Cut the tofu into squares and bathe in the sauce you just made. Put it in the fridge to chill and you are good to go :)

KALE CHIPS:

Ingredients: 1 head of washed and dried kale, 2 tbsp olive oil, sprinkle of sea salt
Procedure:
1. Preheat the oven to 275 degrees F
2. Cut up the kale leaves into pieces 1.5 inches across. Lay them on a baking sheet and sprinkle them with olive oil and salt.
3. Cook them for 10 minutes, and then turn them over and cook for another 10 minutes.

Now all thats left is the rice, and bam! You have got a healthy, easy, quick and delicious meal for you and your family. Enjoy!

Steps to Staying Healthy When Eating Out

1. Choosing a healthy restaurant
1. Find one that has a varied selection, but not buffet- that promotes excessive eating
2. In general it is good to avoid "entertainment eating"- places where musical or other entertainment groups perform because they often offer limited choices of fatty foods
3. Try to avoid spur of the moment thinking: consider what you want before you choose a restaurant, look at the menu online
4. Don't leave the house hungry (make sure to have a small snack 1-2 hours before you go to the restaurant)
2. Being cautious of first arrival
1. It is best to politely decline the free appetizers, like bread and butter or chips and salsa- they are often fatty and will curb your appetite for a more well rounded entree
2. Ask for water and sip it slowly- sometimes that can help reduce hunger
3. Ordering
1. Each restaurant differs in terms of portion size- don't be afraid to ask your server how big the plate is
2. Go colorful! Unhealthy options are often disguised in browns, beiges, and whites
3. Order one course a time so you don't overestimate how much food you have room for
4. Recommended appetizers include broth-based soups (avoid creams), seafood, fruits and veggies- they are light and contain many nutrients that most restaurant entrees lack
5. The key to a healthy salad is in the dressing- try to look for low-fat options, or perhaps something light and natural like a little bit of squeezed lemon juice
6. Look for bad prep words (fried, au gratin, etc) vs. good prep words (broiled, baked, grilled)
7. Be conscious of fatty (beef) vs. lean (fish, pork) meats
8. For a side dish, ask for an alternative to the classic french fries: many restaurants will have a variety to choose from including seasoned vegetables and rice that are much better
4. Eating
1. Eat the low calorie items on your plate first
2. Eat slowly
3. Stop when you feel close to full

Supermarket Success

Grocery stores are designed so that in an ideal world, we would only have to circle the outskirts of the store. Think about it; the outer walls contain the dairy, meat, vegetables and fruit- everything you need for a well balanced diet. The inner aisles are comprised mostly of processed foots, such as cereals, chips, and candy. Obviously for no one to ever go in the middle aisles is unrealistic, and I hope from today's blog you can learn how to navigate those center aisles effectively :)

The key to discerning the smart choices from the unhealthy ones is in the nutrition facts label. Knowing how to read a label is essential to making informed decisions for what to feed yourself and your family. Below is a common example of what a nutrition facts label will contain:

It is so important to start with the serving size because that is what determines the calorie quantity and nutrient levels listed below. One package of a food can be entirely one serving, or can be made up of many smaller servings. Your levels of consumption are all relative to the serving size. Another important tool is calories. If a serving contains less than 40 calories, it is considered low, around 100 moderate, and 400 and above calories is high. Another important tool is the %DV (percent daily value). These values are based on a 2,000 calorie diet per day, serving as a frame of reference for any diet.

There is also a financial component to supermarket success. By devising a well-considered list of necesseties, it avoids frequent returns and impulse buying. In addition, take note of the significant difference in pricing between fresh and canned vegetables. If, for example, a vegetable is a small component in a dish you are planning, I advise you to consider the canned, and thereby cheaper, version.

Here are some more helpful tips on successful shopping:

• Avoid the displays at the end which encourage impulse shopping
• Shop while full
• When choosing from a variety, whether it be meat, veggies, or fruit, take note of each option and choose for meat the leanest or for veggies/ fruit the ripest

Being Vegan or Vegetarian

People choose a vegan or vegetarian diet for a variety of reasons, whether it be ethical, health-related, or religious. A vegetarian does not eat poultry, meat, or fish, whereas a vegan not only does not consume meats but also the byproducts of animals, such as milk and eggs. If you have decided this is the right path for you, don't worry; you can still satisfy all your dietary needs. The key to a healthy vegetarian diet, as with any, is to eat a wide variety of healthy foods, including fruits, vegetables, and whole grain.

Many fear the drop in protein involved in the transition from regular diet to vegetarian, but this is a common misconception. It is entirely possible to satisfy one's protein needs without consuming meat. Protein can be found in almost all foods, with the exception of alcohol and sugar. A few excellent sources of protein include tofu, nuts, lentils, beans, and peas.

For vegans, finding a tasty and nutritional dairy substitute can be a daunting task. Substitutes include soy (milk, yogurt) and rice (milk) products. Here is a delicious recipe for a dairy free smoothie!

Strawberry Soy Smoothie

1 ripe banana

2 cups strawberries

1 cup soy milk

2 tablespoons of honey

Now that you have a basic foundation, it's time to get started! Everyone loves burgers- try this healthy new, vegan twist on the American classic! :)

Garbanzo Bean Burgers

2 cups cooked garbanzo beans (chickpeas), mashed
1 stalk celery, finely chopped
1 carrot, finely chopped
1/4 small onion, minced
1/4 cup whole wheat flour
Salt and pepper to taste
2 teaspoons oil

Use this mixture to make patties and fry them up! Serves 6.

ONSET OF TRUE DIFFICULTY: MATURE ADULTHOOD

As children, our metabolism is so fast that parents are really only concerned with their child's nutritional intake. It is, however, in mature adulthood that a balance between exercise and diet becomes crucial to general wellness, weight management, and avoiding chronic disease.

At the onset of adulthood, energy requirements usually reach a plateau that will last through mid forties.  After that, one's activity levels and lean muscle mass will decrease by 5% every decade, directly lowering those requirements. However, these changes can be prevented by maintaining regular physical activity, including resistance training, which helps maintain lean muscle mass and avoid unwanted body fat build up.

Being nutritionally conscious is especially difficult during adulthood because it is at this time that the body becomes vulnerable to disease. During menopause, for example, women lose 1% of the calcium from their bones per year, and are recommended to consume 1,200 mg of calcium a day. This requirement can be met by consuming four servings of dairy products, low fat or skim preferably, and two servings of green vegetables a day.

Low calcium levels are common, however, to both males and females. When bones become too fragile, adults can develop osteoporosis and other hindering illnesses. Unfortunately, medicine is no help. Medicine can interfere with proper nutrition because it impairs appetite, and absorption and digestion of nutrients.

TEENAGERS AND YOUNG ADULTS

Being a teenager is not only a major transitional period emotionally, but also physically. Around age 14 for boys and 12 for girls, teens enter the greatest vertical growth period, females requiring about 2,400 calories a day, males 2,800-3,000. Luckily, the Dietary Guidelines for Americans has many recommendations for how to fill these calories in a smart and balanced way. Whether, frozen, canned, dried or fresh, it is important to eat five fruits and vegetables per day, whole grain, and lean meat.

The key to avoiding excessive or unhealthy snacking at this age is breakfast. Breakfast gives you the energy you need to start your day and also helps with your memory and concentration. Most teenagers skip breakfast because they are in a hurry or are not yet hungry, but even something small can have a large impact. While a good breakfast can come from any food group, try to avoid those high in fat like biscuits and gravy or sausage.

If, however, snacking is necessary for a teen, perhaps for energy for athletics, a great alternative to store-bought tomato salsa is a cucumber avocado salsa to go with your favorite chips. It's delicious and easy to make!

BENEFITS: The monounsaturated fats in avocados slow down digestion, making you feel fuller, longer. Cucumber is rich in potassium and magnesium, which lowers blood pressure

RECIPE: Cut up a cucumber and 1/4 of an avocado into a bowl, combine with salt and lemon juice

Where Adolescents Go Wrong

During adolescence, children have re-entered the age of rapid growth, where they are constantly hungry. Providing measured and well-balanced meals becomes increasingly difficult, and many adolescents succumb to excessive and ill-considered snacking. Many studies indicate that this kind of snacking can lower nutritional density of one's entire diet.

The majority of adolescents in the United States are not nearly satisfying their necessary daily intake of fruits and vegetables (2.5-6.5 cups) or whole grain (2-3 oz), and eating way too much sodium. Instead, empty calories form added sugars and solid fats contribute to 40% of daily calories for adolescents, impacting the overall quality of their diet. On average, adolescents, both male and female, drink double the amount of full-calorie soda than their intake of fluid milk.

In terms of vitamins, adolescents are typically deficient, but heavily reliant in terms of nutrition, on vitamin D, folic acid, calcium and iron.

VITAMIN D:
FUNCTION: strong immune system
RECOMMENDED FOODS: milk and cereal

FOLIC ACID:
Folic acid deficiencies in adolescents are often the result of skipping meals and low consumption of fruits and vegetables
RECOMMENDED FOODS: green leafy vegetables, citrus fruits, beans, peas

CALCIUM:
FUNCTION: strong bones
RECOMMENDED FOODS: yogurt, cheese, rice

IRON:
Without sufficient iron, many adolescents develop anemia
RECOMMENDED FOODS: meats, legumes, green leafy vegetables

TODDLERS

A toddler is a child anywhere between one and three years of age. When a child becomes a toddler, his growth rate becomes significantly slowed and ensuring that the child is eating all the essential nutrients becomes much more difficult. Toddlers are resistant to change, making this transition period to more solids is very arduous for parents. 

Many nutritionists argue that this stage of development is crucial to nutrition throughout the entire span of life. At this stage, iron, calcium, vitamin A, C and D are especially important. Toddlers are very sensitive to the amount of vitamins being consumed. For example, toddlers need to receive at least 15 milligrams of iron a day in their food, but many fail to do so. Drinking large quantities of milk may lead to iron deficiency anemia, as the child will be less interested in other foods, some of which are potential sources of iron.

At 1 year of age, a child should be consuming a wide variety of foods. As he moves through the second year of life, he should be eating 3 meals daily, along with 1 to 2 snacks, prepared and served at regular times. 

The serving size for toddlers is 25% of that of adults.

The best snack choices include fresh fruits, dried fruits, vegetables, dairy products, breads/ cereals, and proteins, like peanut butter. It is important at this stage to make sure, however, that your toddler is not over-snacking, because at this age grazing can cause aversion to scheduled meal times that create a more balanced digestive system.

NEWBORNS

For the first four months of life, newborns depend on milk for their dietary needs, whether it be through breastfeeding or formula. Though some parents choose to combine both, the healthiest and most well-rounded option for your newborn is complete breastfeeding.

Breast milk is an excellent choice, its only fault being the lack of two essential nutrients: iron, essential to healthy brain development, and vitamin D, for strong bones. For this reason most pediatricians recommend all breastfed babies get 400 IU a day in the form of supplements for vitamin D and a 1 mg iron supplement. If your newborn has trouble with the supplement, many pharmacies provide a liquid form that can be mixed with the breast milk.

On the other hand, formula is fortified with all the necessary nutrients. Babies need 32 ounces of formula to satisfy their dietary needs. While this seems like a better option now, in the long run it can make things a little more difficult. When your child begins to wane off the milk and start solids, it is much more difficult to measure and assure that your child is getting all the essential nutrients.

WEEK 1

Hello everyone, and welcome to Healthy Living!

This week, under the label Nutrition and Diet, you can find nutritional standards for different age groups, spanning from the first few months after birth to late adulthood. This week I will focus on what vitamins or food groups each group needs to lead a healthy lifestyle.

Please enjoy :)