Potassium in salad dressing...?

What type of salad dressings can you recommend that are LOW in Potassium ?

Thanks for your question.  Most dressings aren't high in potssium- it's the produce in the salad that has potassium.

Green leafy vegetables and dark orange fruit/vegs are high in potassium as are bananas, kiwi, dried beans, yogurt, dried fruit.  Tomatoes, bran cereal, broccoli and melon are also sources of potassium.  Most people don't suffer from potassium deficiency and supplements are never recommended (i.e. to buy over the counter and take willy nilly).  You should only take additioanl potassium if prescribed by your doctor.

Nutrigirl

what should I eat organic?

Hello Nutrigirl,

I'm overwhelmed by all the different diets and not sure where to start.  I'm trying to add in more fruits, veggies and dairy.  I'm wondering how concerned I should be about buying organics.

Thanks!!

Thanks for your question!  Always good to "eat more plants and less cow".

 

The foods you should consider buying organic include those that you'd eat the skin as they contain the highest amount of pesticides.  These include apples, pears, peaches, strawberries, cherries, grapes, bell peppers, greens/lettuce, celery, potatoes, domestic blueberries, nectarines.  Here's a recent article from CNN on organic food:

 

http://thechart.blogs.cnn.com/2011/06/13/apples-top-2011-dirty-dozen-list-says-group/

 

You might also consider organic milk due to increased hormone use in commercial milk.  Keep in mind that all milk contains hormones, but most non-organic milk has higher concentrations of synthetic hormones.

 

Organic meat (beef/pork) is also not a bad idea- it comes from smaller farms and is typically grass fed, VS grain fed.  I prefer Amish chicken because there aren't any antibiotics used.  Hormone use is illegal in poultry and pork, but is allowed in beef.  Antibiotics are used widely, unfortunately in the meat industry.

 

Hope that helps!

 

Lisa

 

Lisa C. Andrews, MEd, RD, LD
Sound Bites Nutrition, LLC
(513) 675-6780
http://www.soundbitesnutrition.com/

 

How to lower triglyceride levels

My husband is 64 years old and extremely active..He is also very fit and is doing most things that he can to lower his triglyceride level..which is still at 560..

Our primary physician has him on 80 mg. of simvistatin each day as well as taking the omega 3;s, eating oatbran,, oatmeal.,etc..


His levels have been high for several years and I wonder if he should continue with this regimen or seek the counsel of a cardiologist...His primary physician checks him every 6 months and seems to think he is doing ok...
I am not so sure and think maybe he can get his levels lowered... 

Thanks for your question.  It may be that your husband's triglyceride levels are high due to a familial/genetic condition.  Many individuals have hypertriglyceridemia (elevated triglyceride levels).  Triglyceride levels should always be checked when a patient is fasting for at least 8 hours as the level will be higher post-prandial (after meals).  A normal triglyceride level is below 150 mg/dL.

Triglyceride levels can be elevated due to high fat and/or high sugar diet, as well as alcohol.  In addition to limiting high fat foods (fast food, fried food, high fat desserts, butter, gravy, margarine, fatty cuts of meat, sausage, bacon, etc), excess sugar consumption should also be scaled back.  Sugar from soda, sweetened beverages, candy and dessert is not the only culprit.  Even excess sugar from fruit and fruit juice as well as other carbohydrates (pasta, rice, cereal, pretzels, corn, etc) may increase triglyceride levels.  Finally, being overweight or obese will increase triglyceride levels as can alcohol consumption.

Beyond diet, exercise, medication and omega-3-fatty acid supplementation (ie. prescription dose fish oil), there is not much more to do.  It sounds like your husband's physician has him on the right regimine to reduce his triglycerides and your husband is doing his part.

If his other lipid levels are within normal limits (HDL at 40 or higher, LDL at 130 or less and total cholesterol below 200), and other risk factors for coronary heart disease are controlled (i.e. high blood pressure, diabetes, etc), his risk for heart disease may be less even with an elevated triglyceride level.

Finally, if he has not seen a Registered Dietitian to review his diet for sugar and fat content, I'd highly recommend it!  To find an RD in your area, check out the American Dietetic Association web site: www.eatright.org  there is a section called "Find a nutrition professional" where he can locate one to work with.

Best of luck!

Nutrigirl

Red, white and blueberry

We had plenty of leftover ice cream, cake and a peach pie my husband whipped up this morning for a neighborhood pot luck.

But the best dessert for the 4th?  It doesn't get much easier (or healthier) than this!

Cut and wash 1 cup of fresh strawberries.
Wash 1 cup of fresh blueberries
Place a half cup of each in a bowl and cover in light ready whip.  Serve to your two favorite sweeties. Done.

Hooked on McDonald's for breakfast

Dear Nutrigirl-

I can't seem to kick my egg McMuffin habit.  Any thoughts on a healthier alternative?

Thanks,
Egg on her face

Dear Egg-

Here's a simple and tasty way to enjoy your favorite breakfast, while reducing the carbon footprint!  The time and money you spend to hit the drive-through could be used making this simple sandwich.  Here's what you'll need:

1 whole wheat English muffin
1 egg & 1 Tbsp. water
Non-stick cooking spray (i.e. Pam)
1 Tbsp. low fat shredded cheddar or other cheese
1 Tbsp. Chopped onions, peppers or other spinach (optional)

Directions
Toast the muffin and set aside.
Spray a small bowl with non-stick spray.
Crack the egg and place it in the bowl with 1 Tbsp. water.  Scramble the egg.
Add your vegetables of choice and mix in with the egg.
Microwave the egg mixture for ~1 minute, then take out of the microwave and add the cheese.
Fold the egg & cheese in a square and place on the muffin.

Voila- healthy breakfast sandwich!

Nutrition Facts: Calories 280, Fat 11 grams, Protein 14 grams

supplements for broken hip?

My mother broke her hip, and is temporarily residing in a nursing home for rehabilitation. What type of additional supplements can she take to speed up her recovery?

Thanks for your question.  Hopefully your mother's appetite is good enough for her to maintain her weight and heal her hip.  Her diet should be a bit higher in calories and protein to aid in healing.  For example, the RDA for protein for healthy adults is .8 gram/kg (1 kg = 2.2 lbs).  To aid in healing, she should be eating closer to 1.2 grams of protein/kg. Also- if she is in rehabilitation for longer than 2 weeks, I'd suggest she have her vitamin D level checked.  Vitamin D deficiency is more common in the elderly and can affect bone health as it is needed for calcium absorption. Additional calcium + vitamin D (1200 mg calcium + 800 IU vitamin D) daily may aid in healing her hip.  If her vitamin D level is low, her doctor may need to replace it with an even higher dose. Finally, she should maintain adequate hydration by drinking plenty of fluid (1.5 -2 liters) daily. Best of luck!

weight loss during lactation

I gained 47 pounds while I was pregnant. I just gave birth and I’m still 20 pounds heavier than before I got pregnant. Is it safe to go on a weight reduction diet if I breastfeed my child? Thanks Gwen

03/07/11

Hi Gwen- Thanks for your question.  It is perfectly safe to diet while breastfeeding, as long as your baby is getting the nutrients he or she needs.  The most important nutrients are calcium and vitamin D, so make sure you consuming 3-4 servings of low fat dairy products daily (skim or 1% milk, low fat yogurt, light string cheese, calcium fortified cottage cheese, etc).  The American Academy of Pediatrics also recommends 200 IU of vitamin D drops for infants that are breastfed. If you are not already exercising, regular aerobic exercise as well as strength training will also help you lose excess weight.  You may want to meet with a Registered Dietitian to help you with a meal plan that meets your needs.  You can locate one through the American Dietetic Association.  The web site is: http://www.eatright.org/ Go to the "Find a Nutrition Professional" section to locate one in your are. Best of luck with your new baby!

difference between mono and polyunsaturated fat

Fat

	Question submitted on 03/06/11 on RDCentral.com by Dani25 to RD has Responded: Hello, Which type of fat is better, monounsaturated or polyunsaturated? And, can you explain the difference. I hear these terms a lot when it comes to Cholesterol, but I'm not really sure the what they mean exactly. Thank You

Thanks for your question.  Both monounsaturated and polyunsaturated are heart healthy and can help in reducing blood cholesterol levels.  In general, they are liquid at room temperature, although some polyunsaturated fats (such as omega-3-fatty acids) are found in fatty fish such as salmon, mackerel and tuna. Sources of monounsaturated fats include canola, olive and peanut oil.  Nuts (almonds, walnuts, pecans, peanuts, etc) are also good sources of monounsaturated fats.  Most foods have a mix of different fats, so these foods also contain some saturated, natural trans fat as well as polyunsaturated fat. Polyunsaturated fats include corn oil, sunflower, safflower, soybean and other vegetable oils.  These fats help lower cholesterol, but may also lower HDL ("healthy" cholesterol).  It is best to obtain a balance of both types of fat in your diet.  Polyunsaturated fats are more prevalent in our diet as they are found in many processed foods (crackers, cookies, etc). Cholesterol is only found in animal foods as it is made in the liver.  Foods high in saturated and trans fat (butter, beef, bacon, margarine, fast food, desserts, full fat dairy products, etc), raise blood cholesterol and should be limited if you're trying to lower your cholesterol level.  Weight loss and a diet high in soluble fiber (oats, beans, barley, fruits, vegetables) also lower blood cholesterol. I hope this clears the confusion!

Diet and osteoporosis

Hi, Can nutrition reverse or cure osteoporosis? Thank You

Thanks for your question.  While you cannot 'cure' or reverse osteoporosis, there are medications that will help to maintain current bone mass and prevent further loss.  These include Fosamax, Boniva and other prescription medications. A diet high in calcium and vitamin D will help to maintain bone mass, as will calcium and vitamin D supplementation.  Regular exercise (weight bearing such as walking) will also help to maintain bone mass.  Check with your doctor for other options.

alcohol and vitamins

Does detoxing from alcohol make your body lose nutrients? Thanks Stew

Dear Stew- People that drink alcohol on a regular basis require more nutrients for a few reasons.  It is not that the detox process requires more nutrients, but that alcoholics may not be eating very well and that alcohol abuse can lead to malnutrition. 1.  They may be skipping meals when they drink, so are missing nutrients they'd normally be eating in food. 2.  Thiamine and folate (B vitamins) are used for alcohol metabolism and tend to be low in chronic drinkers.  Folate and thiamine requirements are higher for alcoholics. 3.  Damage to the liver and small intestine may impact the metabolism and absorption of various nutrients. Typically, when a person is detoxing from alcohol, a multi-vitamin (to meet RDAs), 1 mg folic acid and 100 mg thiamine are prescribed daily for 5-7 days to replace nutrients, prevent deficiency and symptoms of withdrawal.

calcium needs for 7 year old

Hello, How much calcium does my 7 year old daughter need? Thank You

Thanks for your question.  The calcium requirement for a 7 year old girl is 1000 mg per day.  Your daughter can obtain that much by consuming 3 servings of dairy foods per day such as 1 cup 1 or 2% milk, 1 cup of low fat yogurt or 1 low fat cheese stick.  Calcium is also found in smaller amounts in green leafy vegetables such as broccoli, kale, mustard greens and spinach.

additional vitamins for breast fed infant

Hi, I am 7 months pregnant. Will I need to supplement my baby with vitamins if I breastfeed?

03/06/11 06:23 PM

Thanks for your question.  I commend you for planning on breastfeeding your baby once he or she arrives! Newborn infants do require an additional 200 IU of vitamin D daily as this is not adequate in breastmilk according to the American Academy of Pediatrics.  You can buy this at any pharmacy over the counter in liquid/drops form.  In addition, you should obtain adequate B12 in your diet (through animal foods or a supplement) to prevent deficiency in your infant.  A separate B12 supplement is not indicated for your child, but if you are vegan or vegetarian, it should be replaced in your diet through a prenatal or women's formula vitamin. Best of luck with your baby!

Excess skin after weight loss

Q:  I posted this exact statement on the message boards (which

is why the post is written as if it were written to a 
group) and I only got one response. I just want to make 
sure what is and what is not true regarding this topic (I 
am still a student, so I don't really know a lot).

I use to be really big when I was a kid. During my teenage
years, I was fed up with the lifestyle I had and decided to
change my eating and exercise habits. I went from 5'2' and
187lbs at 15 years of age to (currently) 5'7' and 145lbs at
20 years of age. I currently go to the gym regularly and 
eat as healthy as possible (I took a Principles of Human
Nutrition at college which taught me a lot about eating
right and fell in love with the class). It took a lot of
work, but I managed it. These experiences are what inspired
me to become a dietitian! I want to help people who aspire
to a healthier lifestyle as I did.

My only complain about all this is that I am left with some
excess skin. Not a whole lot where it is extremely visible,
but more than enough to make me uncomfortable (especially 
in the abdominal region). Since I know many of you 
dietitians deal with people who have lost a lot of weight 
and/or have experience this, I come here to seek your 
expertise (I am highly skeptical at the things people say 
regarding health ever since my teacher, who was a 
Dietitian, debunked many of the myths 
surrounding "health".) My question to you is this:
Is there any way to reduce the amount of excess skin a
person has after losing lots of weigh

A:  Thank you for your question.  I congratulate you on being so responsible in changing your diet and lifestyle to improve your health.  Unfortunately, I have not "dealt" with many patients that have lost enough weight to have excess skin.  To my knowledge, the only way to get rid of it would be plastic surgery.  I don't know if simply doing more exercise to tone up would necessarily help.

I suggest you check with your doctor to find out if there is anything he/she would suggest.  My guess is his or her answer will be plastic surgery.

Best of luck!

South Beach Diet and high cholesterol

 

Lisa, I'm curious about the South Beach Diet and I didn't want to burst any balloons last night.  When I attended a diabetes seminar a couple of years ago the person leading the group said the SBD was the worst diet for folks trying to keep their cholesterol at correct levels.  In fact, my previous bridge partner (scum moved to Palm Springs!) ended up on Lipitor after trying the SBD.  I'm just curious if anything has changed or if that is not now current....thanx...e

 

Thanks for the question.  I think the SBD has worked for our buddy Bob because he needs a lower carb diet to get rid of abdominal fat.  There is decent research to suggest a lower carb diet for people with more belly fat and insulin resistance.

 

I am wondering if your friend tried the Atkin's VS SBD?  South Beach was started by a cardiologist in Fla and the diet is relatively low fat (despite being higher in protein).  Atkin's on the other hand is ~80% fat and has been found to raise lipids.

Here is an article from the ADA that compared 3 diff. diets.  I don't think SBD was bad for lipids:

 

http://www.pcrm.org/DoctorsForum/090819/Comparative%20Effects%20of%20three%20popular%20diets%20on%20lipids...Am%20Diet%20As%20Miller%202009%20109%20713%20717.pdf

 

Let me know what you think!

 

Lisa

Lisa Andrews, MEd, RD, LD
Co-owner/Nutrition Consultant
Sound Bites Nutrition, LLC
(513) 675-6780
http://www.soundbitesnutrition.com/

 

 

Adipex...safe?

Question:

I was wondering if it was best to take a multi-vitamin, B12 shot, and fluid pill with adipex diet pills? If I am changing my diet to healthy foods and exercising a lot to burn off more calories than I take in. Also will I be able to not only lose the weight quickly, but maintain a toned body instead of having excess skin? Thanx so much for your time.....I appreciate the advice!!!!!

Answer:

Thanks for your question.  I do not advise patients to take B12 shots or fluid pills unless they are prescribed by an MD.  Below is some information on Adipex.  While this is typically a prescribed appetite suppressant for weight loss, apparently you can buy it over-the-counter.  It can be habit forming and is not to be used by certain individuals.  I believe diet and regular/consistent exercise is the safest and most effective method for long term weight loss.

http://www.weight-loss-center.net/adipex.html

Trying to gain weight

Question:

I want to gain weight and to become fat. This is almost since my childhood. i take proper food. Eventhough, I don`t fall sick every time I am not able to gain and become fat. I read that taking worm controll medicine might cure a bit. plssss help!

Answer:

Thanks for your question. I have to say, it is quite unusual for someone to want to become "fat". Obesity is a huge public health problem worldwide, so perhaps just achieving a healthy weight would be a better goal?

Gaining weight is simple: eat more calories than you burn up and your weight should increase over time. I do not know of any "worm control" medicine, so I cannot comment or recommend such things for weight gain.

Just as weight loss does not happen overnight, weight gain does not occur overnight either. You must be consistent with a higher calorie diet and be patient.

In order to gain weight in a healthy way, follow the tips below:

1. Drink 100% fruit juice in place of water. Two (8 oz cups) may increase your calories by 300/day.
2. Snack on nuts, seeds and dried fruit. These are higher in calories than other snacks, but also pack good nutrition (protein, vitamins, minerals, fiber).
3. Drink an extra glass of milk/day. Aim for 3-4 (8 oz) cups daily.
4. Sprinkle shredded cheese on pasta, chili, soup or other dishes to boost calories and protein.
5. Consider some resistance training exercises to build muscle and not just fat.

Best of luck in your goal for weight gain!

how to prevent diabetes

Question:

I am a 44 year old women very over weight my doctor recently told me im border line diabetic is this because of my weight

Answer:

Thanks for your question. Unfortunately, your doctor is right.  Being overweight or obese does increase your risk for diabetes. Other risk factors include family history, lack of exercise, poor diet and medications.

When you gain weight over time, your body can become insulin resistant. Insulin is a hormone made by the pancreas that is secreted in response to blood sugar going up. Blood sugar rises and falls after we eat.

Insulin resistance occurs when the cells in your body (especially fat cells) are not responding to insulin produced. So blood sugar does not go down no matter how much insulin is secreted. The body will continue to secrete insulin to try to lower blood sugar. Hyperinsulinemia (high insulin levels) are a risk factor for heart disease and cancer.

You can prevent diabetes (as well as other chronic conditions) by doing the following:

1. Lose at least 10% of your current weight (so if you weigh 200 lbs, a 20 lb loss would reduce your risk). Fat cells increase insulin resistance. If you lose weight, you will lose body fat.

2. Cut out excess sugar and calories from regular soda, sweetened beverages, cake, pie, candy, cookies and even fruit juice. This will help with weight loss and lowering your blood sugar.

3. Get regular exercise. Exercise uses up excess sugar in your bloodstream so it does not stay elevated. Exercise also aids with weight reduction. Aim for at least 30-45 minutes 5 days/week for weight loss.

4. Change from white rice to brown rice. A recent study found that people that ate 1/2 cup of brown rice twice/week VS white rice reduced their chance for diabetes by 10%.

5. Include protein with your meals and cut back on carbohydrate. Foods high in protein are digested slower and don't raise blood sugar as quickly as carbohydrates. Good choices include eggs or egg whites, peanut butter, low fat cottage cheese, lean beef, poultry, fish or beans. Limit intake of bread, cereal, rice, pasta, crackers, pretzels and sweets mentioned above.

You may want to hire a Registered Dietitian to help with weight loss and blood sugar management. You can locate one through the American Dietetic Association web site.

It's a new year- get a new start, not a new disease!

Good luck!

types of lettuce

Dear NutriGirl!

I've heard that not all lettuces were created equally, and that in
fact, Romaine is the healthiest for you.  Is this true?  What are the
most and least nutritious lettuces?

Mille Gracie!

Thanks for your question.  Your best bet on lettuce is the greener, leafy stuff.
Romaine leaves have more vitamin A, C and fiber than romaine hearts.  Hearts
of romaine are very similar to iceberg.

Iceberg has a little vitamin C, but not much else.

Go for bibb lettuce, Boston lettuce or fresh spinach.  These contain the most folate, beta-carotene (read vitamin A), fiber and vitamin C.  Arugala (while exotic) doesn't have much in the way of nutrition.

Enjoy!

Lisa

subs for wheat flour due to allergy

just found out a friend is allergic to wheat... want to make her some awesome cookies--what's your suggestion for wheat substitute?




How To Substitute For Wheat Flour
To make a standard recipe free of white flour, substitute one of the following: 

1- 3/8 cups barley flour for 1 cup white flour 
1 cup corn flour for 1 cup white flour 
7/8 cup corn meal for each cup white flour
3/8 cup potato flour for 1 cup of white flour
7/8 cup rice flour for each cup of white flour
1 cup rye meal for 1 cup white flour
1-1/2 cups ground rolled oats or 1 cup oat flour for 1 cup white flour
1 cup whole wheat flour for 1 cup white flour.

1 cup of wheat flour equals...
7/8 cup amaranth
7/8 cup garbanzo bean
7/8 cup chickpea (garbanzo)
3/4 cup corn flour
1 cup cornmeal
3/4 cup millet flour
3/4 cup oat flour
5/8 cup potato flour
3/4 cup potato starch
7/8 cup rice flour
3/4 cup soy flour

Important - Always use a double portion of baking powder with dark flour when converting a white flour recipe to a dark flour. Average use is 2.5 tsp. baking powder to each cup of flour.

Substitution of various flour for white flour recipes can enhance the flavor. Corn flour thickens sauces better than cornstarch and may be used in the same proportions as white flour. It also combines well with other flours in making muffins.

Good luck!

Vegetables, not vitamins!

I am always amazed at the number of supplements some people insist on taking.  Lactose intolerant?  Calcium and vitamin D are appropriate to me.  But to pop a supplement in the place of eating REAL food is not the same.  As part of my New Year's "clean up", I'd like to eat more vegetables.  They're low calorie, high fiber, nutrient-loaded, disease-fighting foods.  See the article below if you don't believe me!  Here are a few ways to work more in.

1.  Pick up some frozen chopped peppers and onions.  Nuke them and toss them in your scrambled eggs, soup, chili or other dishes.
2.  Every Sunday (or when you have a chunk of time), cut up and bag individual vegetable servings for the week.  Keep them on hand to add to your lunch, or grab while you're running out the door.
3.  Opt for a salad as your appetizer and vow to eat one every time you dine out.  Limit the nuts, seeds, dried fruit and cheese if you're trying to prevent "muffin top".
4.  Go for seasonal produce.  Broccoli and carrots are available all year round.  Opt for asparagus come April and tomatoes and cucumbers in late summer/fall.
5.  Try some new vegetables! Would it kill you to eat one Brussels sprout?  Give peas a chance!  You just might like them.

http://www.nlm.nih.gov/medlineplus/news/fullstory_107192.html

Protein powder for weight loss

Dear Nutrigirl:

I have some questions for you...

 

I was told about a type of protein you can drink at night (comes in powder form) that helps you lose weight by keeping your metabolism working as you sleep.

 

My questions:

1) have you ever heard of this type of protein drink

2) does it work?

Hey Michelle!

Thanks for your questions.  While there is research out there that higher protein diets (i.e Atkins) help with weight loss, there is little to say that protein powder (by itself or used in conjunction with a diet) will promote weight loss on it's own, especially while we sleep.

 

If you are adding whey protein (or other protein powder) to your diet, you're also increasing the calorie load.  So, the protein powder would have to take the place of other calories (from carbs, fat, alcohol, etc).

 

Many body building sites will recommend protein powder to build lean muscle.  But, the only way to do that is through strength training exercise/resistance training along with protein powder.  In fact, some people may gain weight because muscle weighs more than fat.

 

My advice is to include protein with meals to provide more satiety (feeling of fullness between meals), which may reduce your appetite.  Protein also helps regulate blood sugar better, which can help with weight reduction by reducing insulin levels.  Insulin is a fat-storing hormone.  So, when blood sugar goes up from eating lots of carbs, insulin levels rise, too.

 

My top protein choices:

Eggs or egg whites

Natural peanut butter

Low fat cottage cheese

Greek-style yogurt

Lean meat or skinless poultry

Dried beans or lentils

Fish

 

Bottom line- replace some of your carbs with protein, but keep the calories limited if you want to lose weight.

 

Hope that helps!

 

Lisa

 

Lisa C. Andrews, MEd, RD, LD
Sound Bites Nutrition, LLC
(513) 675-6780
www.soundbitesnutrition.com

New Year!

To quote Death Cab for Cutie, "So, this is the New Year....and I don't feel any different".  I suppose it's because I attended one final, calorie-laden, alcohol soaked party of the season this evening.  I'm not blaming my friends.  It was lovely to see them and share some holiday cheer.  But, I know I need to reel myself in and get back to reality (read- more broccoli, less cheese).

This year, my hubby and I have made the commitment to all whole grains (brown rice over white, whole wheat pasta over regular, etc).  I wouldn't mind giving alcohol up for a few months and cutting out red meat as well.  I'm also going to work in more strengthening exercise, and not rely just on walking for stress relief.  More sleep and more balance are on my list to boot.

If you've got suggestions or resolutions, drop me a note and share your plans!  What better time to improve ourselves!

Peace,
Lisa