For the love of Fiber!

Being that we discussed the benefits of our complex carbohydrates, abundance of nutrients including our filling fiber, provided by the Sweet Potato, I am glad to share this new research I have stumbled across.

I am sure that you have heard lots in the news, magazines and through word of mouth that fiber is good stuff. Healthy, important in a healthy lifestyle and can reap some great benefits. Well, it has been known that fiber is good for lowering cholesterol. It's bulking-agent qualities and ability to cleanse the colon has been the "ah-ha moment" of good health. While cholesterol builds in the arteries making it hard for the blood to flow to the heart, the fiber can come in and help clear the cholesterol making way for good blood circulation and in turn lowering one's risk of a heart attack. Sounds like a little wonder, that fiber.

Now research is being done on the affect that fiber has on cardiovascular health...so for the love of fiber- read about it now in USA today!

How do you know if your getting enough fiber in your diet?
The current recommendations for fiber are based on gender; up to 38 grams of fiber per day for Men and up to 25 grams of fiber per day for Women.


What foods contain fiber?
- Fruit (berries, apple/pear with the skin, bananas, prunes, raisins)
- Whole grains (whole wheat breads/pastas, bran, barley, oatmeal, popcorn, brown rice and oat bran)
- Legumes, nuts & seeds (split peas, lentils, sunflower seeds, almonds)
- Vegetables (potatoes with skin, raw vegetables)

For exact an exact count of fiber grams and high fiber foods see The Mayo Clinic's Suggestions.

Hot off the Press- New Dietary intake Levels for Calcium and Vitamin D

From the Press- The Institute of Medicine and American Dietetic Association:

 

New Dietary Intake Levels Established for Calcium and Vitamin D

 

 

November 29 -- The majority of Americans and Canadians are getting enough vitamin D and calcium to meet their needs, says a new report from the Institute of Medicine. Most U.S. and Canadian residents up to age 70 need no more than 600 international units, or IUs, of vitamin D per day to maintain health; those 71 and older may need as much as 800 IUs. The daily amount of calcium needed ranges from 700 to 1,300 milligrams based on age.

 

Office of News and Public Information

 

For the complete article: Click RIGHT here!
Copyright © 2005. National Academy of Sciences. All rights reserved. 500 Fifth St. N.W., Washington, D.C. 20001.

Go on and Add it in daily; here's how...

Sources of Calcium:

• Tofu (calcium fortified)
• Soy milk (calcium fortified)
• Green leafy vegetables (e.g., broccoli, brussels sprouts, mustard greens, kale)
• Chinese cabbage or bok choy
• Beans/legumes
• Tortillas
• Sardines/salmon with edible bones
• Shrimp
• Orange juice (calcium fortified)
• Pizza
• Bread
• Nuts/almonds
• Dairy products (e.g., milk, cheese, yogurt)

 Sources of Vitamin D:

• Salmon
• Sardines
• Shrimp
• Milk
• Cod
• Eggs
• Some Yogurts 

 

Hot off the Press

An important part of practicing dietetics is keeping up-to-snuff with current trends.
The newest to hit the American Dietetic Association's press release room on Tuesday, October 26th...

Polyunsaturated fats (Omega-3s), like fish oil, may reduce the risk of gum disease due to it's anti-inflammatory qualities! What does this mean for you? A 5-year long study following 9,000 adults and their dental examinations proves nutrition is at it again!

The study focused on polyunsaturated fats and their disease fighting qualities. The Omega-3 [in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)] intake was recorded by participants in dietary and/or supplemental form. There was an approximately 20% reduction in gum disease prevalence in those who consumed the highest amount of dietary DHA, closely followed by with EPA. The article concluded that there was no difference in dietary intake versus supplemental and no particular serving size or amount was suggested.

I would encourage dietary form over supplemental any day. It is better absorbed by the body. How to incoporate Omega-3s into your diet? eat foods like fatty fish (salmon), nuts and/or peanut butter. The current recommendation of fatty fish intake for benefits of omega-3 and other nutrients is 2 times per week.

For more information: Article: "n-3 Fatty Acids and Periodontitis in US Adults" by Asghar Z. Naqvi, MPH, MNS; Catherine Buettner, MD, MPH; Russell S. Phillips, MD; Roger B. Davis, ScD; and Kenneth J. Mukamal, MD, MPH, MA.


Lucky for me...I just finished a healthy portion of fatty salmon this evening!

Do you like salmon? Any favorite ways to cook it?

Nutrition in the News: Take 2

Hey guys! Great news coming your way [all the way] from NC!
So, remember back in March when I mentioned...

"Congress is pushing for chain restaurants to post nutritional information on menu boards in order for patrons to make informed dietary choices at point of purchase. Similar laws have already taken place in states like California and New York...soon it will be nationally mandated.


Well, one of my favorite dining-out spots is taking it upon themselves to voluntarily post nutritional information on menu boards. Start looking for it..."

What's more, my local, franchised Panera has taken the plunge- they've posted the nutrition information! Tonight was one of those night's where I just didn't feel like cooking; I had just left the gym and wanted to catch something, healthy but quick...so of course, I chose Panera (duh)!
I was more than pleased (I had a sly grin from ear-to-ear) to see this in effect in my town! I loved knowing that I was picking choices that were low in calories so I wasn't ruining all my hard work I had just completed at the gym! It definitely reminded me to make an informed dietary choice : )

Has your local Panera taken the plunge? Would seeing the caloric count of your favorite dishes sway your dinner decision?

NC vs Childhood Obesity

Hey guys! While interval training on the treadmill this morning I caught some of the morning news! I love watching the morning news [when there's time]; it keeps me on top of the latest nutrition trends, news and always changing guidelines! I like to think that I can deliever my viewers the most current news before anyone else! Check out the latest and greatest...especially interesting  for those of you who reside in the great state on North Carolina : )

North Carolina is cracking down on nutrition guidelines in child care centers in hopes to tackle the childhood obesity epidemic. Some of the newly appointed guidelines include:
- Limiting/ prohibiting sweetened beverages
- Limiting/ prohibiting whole milk (children 2 years of age and older)
- Limiting/ prohibiting  more than 6 oz. juice (recommended serving size is 4 oz)
- Limiting/ prohibiting juice from a bottle

For more, see the link below:
NC vs Childhood Obesity

Surfin' the web

Hey guys! Sorry about the few and far between posts but man, have I had a strange couple of weeks!

So let's just get down to business...since I am in the shifting phase where I am studying constantly for my RD (Registered Dietitian) Exam and getting ready to start a job where I can actually practice what I love...I have been surfin' the web a ton!
It helps me stay abreast of the current research trends in nutrition so I can than deliver sound nutrition information to my patients! Aside from the obvious, it's also helping with my studying and well, I just love learning new things so it helps with that too ;) easily entertained...

The latest article was particularly fascinating. It never fails that in healthcare guidelines are forever changing and new research studies are being put into place...Get Moving, is an article on new guidelines for our loved ones with cancer! Be sure to check it out, pretty great research!


Stay tuned... :)

A Change

Good afternoon all! It's Wednesday, which means we are that MUCH closer to the weekend :)

Check this out...if you haven't heard yet, let me be the one to inform you! The New USDA Nutrition Guidelines are in the making and have a different focus! Be sure to check out the newest recommendations.

Liquid Motivation

Man, have I been drowning when it comes to finishing my article. If you don't recall, I am a huge Starbucks Junky who has a research article problem! ; )

Well, seriously...I am currently researching nutrition labeling laws and the implementation of nutrition programs in non-chain restaurants [as I have previously mentioned] and need SOMETHING to motivate me to write!! So, my professor and I have made a personal deadline for final edits before submitting to a journal, set for May 1st! Hello, that came fast!

Do you ever find that getting out of your house or office and finding a "remote location" gives you more motivation to work?

Well, my thought was get up, go to Starbucks and what better motivation than liquid motivation; consisting of a Grande Skinny Cinnamon Dolce Latte? um, sinless, tasteful treat in a cup : )

The Skinny: 16 fl oz sticks you with only 130 calories, 0 gm fat, 12 gm protein and a generous 40% helping of calcium...hiiiyo!

It even held me over for lunch so I could wait until I got home. Double whammy!

My banana and Kashi TLC bar will hang in the bag for another working day.

So I fulfill my Starbucks needs and get underway on my article while watching my waist line and well, only hurting my wallet ; )




Nutrition credit: Starbucks website