Plate of Antioxidants - Do you have one?

All Hail Antioxidants!

Antioxidants are Guardians for your cells.  They protect cells from free radical damage and assist in exporting toxins.  Many antioxidants are critical for immune function like Vitamin A and C, while others are required for hormone production like Selenium (required for thyroid hormone).  The National Parkinson's Association recommends supplementation with Vitamin E because of its proven role in protecting brain cells.  It is INCREDIBLE what goes on in the body - and the best part is that all we need to do is enjoy that apple, or handful of almonds.  Most antioxidants are found in the amazing array of fruits and vegetables at your local grocer.

We hear from many sources about the benefits of these wonderful nutrients, but how many of us really try to incorporate them into our diet?  One of the best ways to make a change is to create a way to be constantly reminded of your goal. 

So, it is my opinion that every home should have a 

Plate of Antioxidants!  

A central location in your kitchen is ideal.  Mine sits on the kitchen table and looks like this:

Not only does this tempt you, it creates an attitude of joy and beauty for food.  Every thing on that plate is packed with nutrition and you will find yourself complementing your meals with it because it is right in front of you.  It will inspire you to power up your dishes, or give a fast snack to your kiddo after school.

Are you looking for a quick snack?  How about grabbing one of those oranges and slicing it into wedges?  Then take the kiwi, cut it in half and scoop out the sweetness?  Add a handful of almonds and you (or your kiddo) will be quite pleased.  Add a bit of cheese and they will be in heaven!  Fresh pineapple is a snap - just cut it up (see my first blog http://nutritionbyrose.blogspot.com/2011/11/nutrition-is-more-than-numbers-game.html ) while you're asking about how school went.  Your kid will associate natural healthy food with warm positive conversations.

Who can resist good food and music? Get some upbeat music playing and just have fun!  

Dance in your kitchen! 

And Let Me Know How It Goes!

~ Rose

Holiday Bliss; Nutritional Abyss?

               Hello again!

Holidays often derail our best health plans.  I've been treading water with my goals lately.  I do believe that food is as much for enjoyment as it is for nourishment... but I think those yummy frosted cookies have tipped the balance! So, should I feel guilty?

Holidays foods can transcend us to a higher plane of joy.  I'm talking about your Mom's mashed potatoes, and your Grandpa's fudge and my frosted sugar cookies.

We associate these foods with warm memories and being with people who make us feel wonderful.  I would like to see someone study the effects of this.  Wait a minute!  They already have and their results tell us that those holiday meals can be more therapeutic than any medicine. 

For only a few holidays each year, we allow ourselves the luxury of putting our work and world pressures on hold to share a couple of hours with those we love.  Perhaps we can allow some delicious food too. 

Nutritional Abyss? Bah humbug.

~ Rose

Sports Drinks or Water?

Hello again!

Do you send a sports drink with your child when they go work out with the team?


 Do you feel guilty about it?  Is it the dire sugar warnings that leave you with a guilty conscience?  Most sports drinks have a small amount of vitamins, electrolytes and sugar.  They do not provide any edge to their performance.   

Yes, water is really the best fluid for them. 

But should you ban sports drinks?  Are they harmful?  If you have a child/young adult who is an athlete putting in >12 hours per week, you can forget about it.  It's equivalent to eating a cookie.  Let's be clear that these drinks are treats, not intelligent fluid replacement.  And like a cookie, one 12 oz bottle is not going to hurt every now and then.  Sports drinks do not come close to the benefits of simple water.



Let's just put our guilt on hold and think about this from another perspective.  Do you workout for 30 minutes daily?  I do, and when I can't go outside I'm on the treadmill. 

• 3 miles on a treadmill at 9 min/mile = 475 calories burned
• That's 27 minutes of sustained cardio exertion
• For YOUR KID: 12 hrs/wk = 105 min/day
• Okay, so they are probably not intense for the entire 105 minutes, so let's be fair and cut that actual cardio stress estimate to 54 minutes
• That's 2 x my treadmill work out, which translates to..
• 950 calories per day JUST to exercise

A 12 oz bottle of sports drink is 80 calories.
It is not worth the battle.  They can HAVE the extra sugar.  No, it is not a great choice, but it is also not like they are downing a 250 calorie can of pop.  Kids need boundaries, but a strict ban on a food item will only increase it's influence on them.


So relax a little and set your mind to making the remaining 800+ calories count. 
And make sure you are sending a 32oz bottle of water with them as well.

  SUPERIOR SNACKING

• Vegetable juice   50 calories, high in vitamins and minerals
• Apple                  50 calories, high in vitamin C
• Baby carrots       50 calories, high in vitamin A
• Banana               75 calories, high in potassium
• Cantaloupe        100 calories, high in vitamin C
• Cheese              150 calories, high in calcium and protein
• Granola bar        200 calories, high in fiber, B vitamins and complex carbs
• Smoothie            250 calories, high in fiber, antioxidants, calcium, protein
• Tuna pita            250 calories, high in protein, DHA

Time commitment:  10 minutes to make the smoothie or pita, and the rest you can find in pre-packaged form.  Sometimes I send extra fruit so my young athlete can share.  This opens social doors for them as well and fosters a team that supports each other. 

My favorites:

Container of raspberries

Slices of polish sausage

Cheese wheels

A tupperware full of sliced oranges

Apple slices with peanut butter

Until next time,

Let me know how it goes!

~Rose

The dairy challenge

Can you do it?

THE DAIRY CHALLENGE:            

Can you or your teenager survive 5 days without dairy?

There are numerous benefits to eliminating this food group from your diet.  I am not advocating a total ban - I am a dairy lover!  But most of us have far too much dairy in our diet.

Benefits of this challenge:
Eliminate mucus
Clear skin
Reduce saturated fats
Improved digestion

Challenges to this challenge:

Dairy is plentiful in foods like pizza, sandwiches and pasta.  Those seem to be the 3 main food groups for many teens.  Is your teen suffering from acne, congestion and general sluggishness?  This challenge may open their eyes (or yours!) about the power of food. Below are suggestions to get you started:

Replace it!

• Cereal?

How about a smoothie, some oatmeal, quinoa, or just a banana...

• Pizza?

How about some barbeque chicken, 1/4c corn and rice...

• Sandwiches?

How about chili and oyster crackers...

• Cheesy pasta?

How about pasta w/ mushroom marinara sauce and broccoli with 1/2cup of tofu (drizzle w/honey)...

• Ice cream?

How about a medium apple and 1oz of almonds?

What about the CALCIUM??

RDA for calcium 1200mg 
Would you believe that my sample menu of oatmeal, BBQ ckn, corn rice, chili & crackers, pasta, broccoli, tofu, almonds and an apple has much calcium??  Oh it DOES!

Dairy-free menu:  

Calcium 2076 mg
Calories 1885
Protein 18%  Carbs 51%  Fats 31%  (6% saturated)
Fiber 37 grams

                               

Cheese lover's menu     
Calcium 1391 mg
Calories  1933 cal                 
Protein 15%  Carbs 39%  Fats 46 (23% saturated OY!)
Fiber 10 grams

I am looking forward to hearing from you!

Let me know how it goes!

~ Rose

What did my family eat for Thanksgiving?

Hello again! 


I hope that you had a wonderful Thanksgiving!  There is really no other holiday like it - I always enjoy the time at home the most.  My family does not really care much for turkey, stuffing or cranberries, so we decided to make this a day full of foods that we simply love.

Our feast:

Stuffed mushrooms

Buttercup squash

Corn with butter and sea salt

Green bean casserole
Tilapia
Sushi

Ham

Hawaiian rolls

Homemade cheesecake

Snacks during the football game:

Cheese and crackers

Shelled nuts

Chardonnay

It may not sound like much, but these are family favorites and we were thankful to a day to be together and eat heart-warming food. We all need days like these where we can rest and relax and enjoy.  That is its own special form of nutrition.

Have a wonderful day!

~ Rose

Basic Supplements for your Young Athlete

Hello again!

One of my passions is to promote excellent nutrition for young athletes.  These kids train harder and longer than we ever did!  It seems that the days of backyard football games are over.  We have heralded in a new era of travel leagues that promise experience for the budding high school, college or pro athlete. Coaches and parents are looking for the right equation for success.

Nutrition takes discipline. Hard work, consistency and focused effort.  Sound familiar? An essential element to an athlete's success is nutrition.  Excellent nutrition will be the new edge.

All athletes go through phases of increased strength followed by a plateau as their body trains at a higher level.  Critical to the plateau phase is nutrition that will support this new level of athleticism. 

Basic Supplements:

• Whole food vitamin
• Fish oil
• Vitamins A-C-E (anti-oxidants)
• B-complex

1) Why a "whole food" vitamin?

A natural source of a nutrient will also be accompanied by catalysts to assist in absorption. The whole food vitamin provides a natural supply of the desired nutrient and carries multiple sub-nutrients that will enhance its action in the body. Our bodies respond to natural foods better than artificially created foods.

2) Fish oil

Fish oil has DHA, which is an essential component of cell membrane structure. It gives the cell flexibility allowing smooth communication and passage of nutrients into and out of the cell. I am referring to all kinds of cells from muscle to nerve to brain to heart cells. A successful athlete will have nurtured his body to keep cell structure at its optimum. A flexible cell can oxygenate, communicate and perform functions with efficiency and ease.

A diet deficient in DHA will result in cells that become increasingly rigid.  How? Cells need fats for their membranes.  Saturated fats are much more rigid in shape and they will be accepted as a substitute for DHA in the cell membrane. A stiff cell cannot work well with other cells. Our body has millions of cells and if they are fed a consistent diet of saturated fats and chemically laden foods, it will add up to decreased function which will ultimately impact athletic performance.

 

3) Antioxidant vitamins A, C and E

These are powerful nutrients that protect our cells from damaging chemicals and free radicals. The free radicals can cause permanent damage to the cell membrane by scarring and impairing its function.  An athlete needs optimal function from all cells.  It is relatively easy to consume antioxidants; Vitamin A is abundant in vegetables, Vitamin C is abundant in fruit, and Vitamin E is abundant in nuts. A rapid natural infusion of these nutrients is offered by making fresh fruit and vegetable juices. High quality antioxidant supplements are also available.

4) B-complex

Finally we have the essential B-vitamins.  B-vitamins are required for energy metabolism.  Obviously the athlete wants the most efficient conversion of food into energy, so they will definitely need plenty of B-complex! It is important to recognize that B-vitamins are water soluble - which means that our bodies do not store them in fatty tissues.  Therefore they are needed in our daily diet, and supplementation should be part of their nutrition support plan.


When you child comes home discouraged by a sub-par practice, they are very hard on themselves. The farthest concern from most parents is nutritional support. I am here to tell you that this is a critical component of their success. I will spend the next several blogs talking about sports nutrition, supplements, sports drinks and superior nutrition to give your child that edge.

Until next time -

Let me know how it goes!

~Rose

Brain Food

Hello my friend!

Let's talk about Omega-3s and why your brain needs them!

Omega-3 fatty acids support brain function including memory and learning and help us maintain our positive moods.  How?  Our brain is full of neurons that talk to each other. They communicate by sending neurotransmitters to each other at a junctions called synapses.  As long as the synapses are intact the brain functions with relative ease.

The Omega-3s support the structure and elasticity of the synaptic membrane.  When the diet is deficient in Omega-3s, their place in the synaptic membrane structure is replaced by other fatty acids - notably saturated fats which are more rigid (think fried foods).  Over time these synapses lose their flexibility and are unable to communicate and respond well.

Is this supported by research?  Yes, according to UCLA's Brain Research Institute, a diet deficient in Omega-3 fatty acids has been associated with increased risk of several mental disorders, including attention-deficit disorder, dyslexia, depression, as well as impaired learning and memory.

They also have found that children who had increased amounts of omega-3 fatty acids performed better in school, in reading and in spelling and had fewer behavioral problems.  Further studies in England have revealed that a diet rich in Omega-3s can reduce the risk of memory loss, Parkinsons, Alzheimer's, and damage caused by a stroke. 


DHA (docosahexaenoic acid) is the type of Omega-3 associated with such benefits and is abundant in fish - especially salmon.  Smaller amounts are available in eggs, walnuts, and the small but mighty kiwi!

The brain is not the only part of the body that benefits from DHA.  DHA is also present in cells throughout the body as part of the mitochondria - the energy machinery of the cell.  This is especially notable in heart muscle cells.  Thus the association of DHA with heart health.

Consider this:

Most of us know someone who is taking medicine for depression or ADD.  These medications shuffle the available neurotransmitters at the synapses, with the goal of more stimulation which would cause an increase in mood or attention.  Such medicines take up to 8 weeks to work and should never be stopped abruptly.  Well now, there is no guarantee that the medicine will work, and so the patient may need to try several before they find one that "works."  How long could this process take?  Easily 6-12 months.  Perhaps it would be advisable to increase consumption of fish and add a DHA supplement to the diet for 6 months first.

Recommended daily amounts:

• For adults who obtain some DHA from their diets: 100mg daily.
• For adults who obtain little dietary DHA: 200mg daily (eg vegetarians, those following a low fat diet).
• Breast-feeding: 200mg DHA daily.
• Children: 100mg DHA daily.

This is my all time most satisfying meal:

4oz of baked salmon topped with an herbal salad dressing

1/2 cup cooked rice

1 cup mixed veggies with a tsp of butter and topped with sea salt.

 
Try it and Let me Know How it Goes!
~ Rose

The Best Deal in the Grocery Store

Hello my friend! 

Looking to save money and stay healthy?  This one item is very versatile because it can be cooked or boiled or fried.  It is a stand alone "complete protein" which means it provides all your essential and non-essential amino acids.  A popular breakfast food for all ages and one package provides breakfast for 2 people for a week. 


Eggs.
    Preferably Cage Free
                 Vegetarian Fed Hens.

I believe that this is HANDS DOWN the best deal in the grocery store.  You can hard boil them and add them to your lunch for a superior protein boost when you are at work.  One carton of 12 is about $3.50 which means your unit price is less than $0.30 each! 


An egg is a perfect protein.  Proteins are critical for building muscle and other tissues.  Athletes supplement their diet with protein powders because it assists the process of building muscle.  In the hospital when patients are recovering from surgery, protein supplements are strongly encouraged (especially if they have wounds).  The additional protein accelerates the body's ability to  rebuild and restore damaged tissue.
 

A word on Amino Acids:

Proteins are made up of amino acids, and our bodies can actually manufacture over half of them.  The remaining amino acids must come from our diet - we call these "essential amino acids".  These include: leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine, tryptophan and histidine.  Of course it is not necessary to remember these names, but it is important to recognize food that are complete proteins - meaning they have all the essential amino acids.

Animal products have all essential amino acids, but most are expensive.  The EGG on the other hand is readily available and has a low cost per serving.  I consider a $3.50 carton of organic eggs to be irresistible.  The superior grain used to feed the hens is rich in omega 3 oils as well, which are excellent for your brain.  (I sense a future blog topic...) 

Cholesterol.  Yes, eggs have cholesterol.  Do you know that cholesterol is needed to manufacture hormones?  Hormones send signals all over your body for organ function, moods and growth to name a few.  So it stands to reason that limiting cholesterol will impact your entire body because it is regulated by hormones.  I'm not saying to eat fried foods with abandon, I'm saying that the cholesterol in eggs is not harmful unless you are eating 6 at a time.  Cholesterol is "essential" to our bodies as well, and a little from an egg is just fine.

My favorite ways to use eggs:

1) Hard boil 6 at a time and store them in the refrigerator.  Add to salads, or eat with a dash of sea salt for a midday snack

2) Add an egg to fried rice:
1 cup rice
1/2 cup frozen mixed veggies (peas, carrots, green beans, red pepper)
1 tsp olive oil + 1 tsp sesame oil
1/2 tsp dried basil
1 egg

3) 1 egg over-medium on rye toast
Prepare with 1 tsp butter in a stainless steel skillet (I am opposed to teflon)
Eat with 1 orange cut into 6 wedges

Throughout my recipe suggestions you will notice that I use butter occasionally.  I think it is far better to use a natural product than a hydrogenated substitute.  It is much easier to eat healthier when you are not fighting strict limitations.  Usually the substitute for the forbidden food is much worse for you anyway. (another blog topic!)

So enjoy your eggs!

Let me know how it goes!

~ Rose

Move More, Eat Less

Hello my Friend!

My 6 mile run the other day was FANTASTIC!  The day was beautiful, crisp and the energy flowed through the entire workout.  My smoothie hit the spot!  I have more energy than I've had in ages.  I almost can't believe it myself!

It has been 10 years since I have been able to pursue running. There was always a reason to put it off...first it was the family activities and errands, and then I started full-time work.  That was almost 5 years ago.  I have gained about 8 pounds per year working as a nurse.  It is a stressful job with odd hours. Every time I stepped on the scale I was a little surprised - and then I saw a photo of myself on vacation. Shock.  That was my moment.  This can't be me, and it won't be.

There was only one way to reclaim my health.

Move more, Eat less.

Simple, but not easy.
...But not impossible
3 months later I'm 12 pounds lighter, and I just ran 6 miles easily.

My key was to make many small decisions every day.

• Small coffee
• No second helpings
• Snacked on fruit and nuts
• Drank water instead of juice
• Packed my lunch instead of buying it

Paying attention to the types of food in your diet is also critical.  Don't overpower your system with junk, and snack smart.

Other improvements:

• Exercised 10-30 minutes 4 days a week.  This was sometimes just sit-ups or a short walk.
• Spent 30 minutes outside every day
• Made time every day for doing something I love
• Reduced stress by saying with a smile, "No, but thanks for the offer!"

Reducing stress was a big factor.  Cortisol is a stress hormone that promotes "belly fat" -  so to regain my figure I knew that I had to change my level of stress.  I changed my work hours to give me more time to balance my needs.  In a nutshell, I started taking care of ME.

Your path to better health begins with each small decision.
Try my guidelines to start your weight loss program.  I'd love to hear from you!

Let me know how it goes!

~ Rose

Exercise Drives Nutrients into Your Cells!

Hi my Friend!

Today is my 6 mile run day.  Whew!  I've been working up to this for 3 months now and I can't wait to get out there!  When I'm done I'll get my protein smoothie reward!  YUM

Blueberry Smoothie

1 cup frozen blueberries

1 cup orange juice

1 frozen banana

Protein powder 

You can eat healthy until the cows come home, but without exercise, those vitamins, minerals, anti-oxidants and enzymes will not deliver the results you need.  That's right, eating healthy is not enough!

The beauty of working out is the increased blood flow to every cell in your body. Just look at your face after exercise!  Is it flushed?  That level of increased blood flow is occurring throughout your body. The increased blood flow not only oxygenates cells, but it is a gentle tissue massage that flushes toxins out.  Follow your workout with a good 8 oz of water to rinse your cells off and then deliver some excellent nutrition while you have the additional vascular expansion.  Exercise not only strengthens and flushes our cells, but it will drive nutrients to them as well. 

Kids have that healthy glow when they are used to playing outdoors.  They naturally feel good and take the time to play.  My turn to play! Wish me luck on my run.!

I'll let you know how it goes!

~ Rose

Lavendar and Magnesium for a warm soak

Hello my friend!

It is the perfect day for a long soak in the tub!  In Michigan it is overcast and drizzling all day.  The kind of day that says to slow down and relax.  

Time for a warm soak: 

1 cup Epsom Salts

4 drops of Lavender oil

1 glass of chardonnay

Use the power of Epsom salts to make the most of it!  Magnesium is the main ingredient in Epsom salt.  Magnesium works as an electrolyte, helping your body's muscles, nerves and enzymes function properly.  Your body can absorb magnesium directly through your skin, which is why bathing with Epson salt is so effective.

Add a little lavender and your steamy bath relaxation can begin!  Lavender has been renowned for ages as a tonic for stress and nervous tension

Foods with magnesium:

You can also maintain your magnesium magic through your diet by consuming plenty of vegetables and grains.  Magnesium is abundant in these foods.  It has been my experience as a nurse that post-surgical patients are given magnesium frequently to balance their electrolytes.  This emphasizes how important this mineral is! 

Here is a sample menu for you.  It will provide over 320% of your required magnesium - AND - it's delicious!  

Breakfast:

            ½ c Quinoa cooked

            1 tsp butter

            ¼ cup raisins

            Chopped pecans

            Cinnamon & Honey

Lunch:

            Vegetable sushi

            Orange

            Romaine salad with tomatoes, carrots, olives and Italian dressing

Dinner:

            Wild rice/ White rice

            Tofu cubed and fried in 1 Tbsp butter, 1 Tbsp schezuan sauce, 1 Tbsp honey

            Stir-fry base: Olive oil + 1 crushed cloves garlic + ¼ yellow onion + 2 slices ginger    

            Pineapple, Baby corn, Water chestnuts, Broccoli, Red Bell Pepper

Try it and "Let me know how it goes!"

~ Rose

Nutrition is more than a numbers game

Hello my friend!

Do you know that I am drinking a glass of wine while I blog?  Chardonnay if you're interested.  Yes, loving it.  What? How can I write about nutrition and drink wine at the same time?  Because I believe that food is for enjoyment as much as it is for nourishment.  

My goal is to present useful information about food and nutrition in a way that is not Yawns-ville.  Fair warning that the media will try to dupe you.  They will exhaust you with updates, warnings and fear based on the latest studies.  And the numbers!  Oy!  The ranges for healthy hearts and total fats - UGH!  

Seriously, let's talk about something interesting! 

Pineapple is anti-inflammatory.  Laryngitis?  If you eat fresh pineapple for a day, your voice will return to 50% by the next morning.  Now - THAT'S useful information!!

Please join my blog, my friend - I promise to make it fun!

Pineapple in 5 minutes from prep to plate: 

• A ripe pineapple is golden and you can pluck out a center leaf easily
• Cut off the top and bottom, stand it up on your cutting board and carve off the sides
• The center is too hard to eat, so slice off the sides and toss the core
• You should have several slices of juicy pineapple to cube and serve.  
• Kids LOVE it!!

Try it and let me know how it goes!

 ~ Rose