Nutrition Tips

Happy National Nutrition Month!

March is National Nutrition Month, and this year's theme is "Eat Right with Color." Let's forget for at least for this month all the diet fads, and the "eat this and don't eat that" rules that so often confuse us. Instead, let's focus on keeping things simple and easy in the world of nutrition.

I do realize this is easier said than done. The reality is fad diets can be traced back as far as the 1820s when Lord Byron introduced the Water and Vinegar Diet. Low Carbohydrate diets can be tracked back to 1825. In America, the diet industry is valued at an estimated $40 billion dollars, ranging from books, videos, diet pills and supplements, to packaged food products that typically promise instant results. Remember, if it sounds too good to be true, it probably is. Use caution whenever you hear to avoid entire food groups. Fad diets, like fashion trends, tend to recycle themselves every 20-25 years. Check out this fad diet timeline (click on the dates to view the popular diet that year) which was compiled by the American Dietetic Association (www.eatright.org). If you click on 1985, you will see the first introduction of the Caveman Diet. As it's time is due, this diet has been increasing in popularity in recent years as the Paleo Diet. It's not that all things about fad diets are untrue, and certain parts of them may be healthful and supported by scientific research. However, for the vast majority of people, fad diets can prove detrimental both physically and psychologically as research shows over 95% of fad diets fail in the long-term.

As I've blogged about in the past, the most healthful eating styles and plates are those displaying a rainbow of food colors and a variety of food groups. Choosing foods that range from deep red and green, to blue/purple, and bright orange/yellow, is the easiest way to ensure a variety of vitamins, minerals and antioxidants for overall health and wellness. Bottom line: plan variety and eat a rainbow - your eyes, taste buds and body will thank you.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

2010 Dietary Guidelines for Americans Finally Released!

On January 31, 2011, the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) announced the official release of the 2010 Dietary Guidelines. So, what do we need to know? Many messages remained the same, but here's a summary of the main key points:

• Balance Calories: this means focusing on portion sizes and physical activity to meet your individual needs for maintaining a healthy weight. This may mean working with a healthcare professional (ie. a registered dietitian, your physician, etc.) to help determine your personal needs.
  
• Foods to Increase: fruits, veggies, and low-fat or fat-free dairy products. These foods have generally been underconsumed by Americans. Since they are essential for good health and provide great sources of vitamins and minerals, the recommendations are to add more of these into our eating plan.
  
• Foods to Reduce: Processed foods which provide large amounts of sodium and/or added sugars. One of the biggest changes is the more detailed sodium guideline which also targets specific populations. The guidelines recommend keeping total dietary sodium intake to 2,300 mg per day or less, OR to 1,500 mg or less if you are 51 years or older, African American (at any age), and/or have high blood pressure, diabetes, or chronic kidney disease (at any age).

For more information, you can view the official Press Release here, or for a slightly more detailed summary of the Key Recommendations, click here.


This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

New Year, New You - Really??

I realize I'm starting the ball rolling early. We do have one month left before ringing in 2011, and we have the next 30 days to think about what diet we'll start and what New Year's resolutions we're going to commit to...at least until around late February. But is this really necessary? Do we need to form a "new" us as the magazines and news articles will soon tell us to?

Why do so many of us feel the pressure to change our lives, our appearances, our diets or exercise routines so drastically on January 1st?? Instead, I propose we learn to be happy with ourselves, appreciate who we are and what we have to offer, and focus on living and eating well for nourishment and pleasure every day of the year - starting now! This means vowing NOT to eliminate foods from your diet come January 1st. It may mean that starting today, you try to eat more mindfully, paying close attention to eating when you are hungry and stopping when you feel satisfied (not stuffed). Most of us agree we can always work on self-improvement, but I do not believe we need to change ourselves entirely. The reason most New Year's resolutions are gone before the spring is because we are trying to make drastic changes that are not sustainable, or there is really not a need to change in the first place... Here's a tip: self acceptance motivates change (not guilt).

I can guarantee that we will soon be bombarded (even more than we are already) with crazy info-mercials and magazine articles selling us tips and products and diets that will help us lose 10# in 10 days (or something of the sort). There will be eating tips galore and exercise routines to follow. TRY TO BLOCK IT OUT. Focus on what is healthy for you and your body and do exercises you enjoy - start NOW! Do not wait until January. Exercising for fun (not just for calorie-burning) can help you manage that holiday stress. Eat what tastes good and balance your diet with vitamins, minerals and fiber to fuel your body and give you energy. Don't create "forbidden" foods. Focus on health. Focus on relaxation. Focus on you and what's best for your body.

And so I am challenging each and every one of you to NOT go on a "diet" once January rolls around. Though the title was not great, my January 2010 blog offers some tips you may want to revisit; ways to eat and be healthy without deprivation.

For more holiday eating tips, including how to handle times of holiday overeating (yes, they happen to the best of us) read this article by Dr. Michelle May, author of Eat What You Love, Love What You Eat. In her writings, Dr. May explores the concepts of what she calls "instinctive eating." For those of you familiar with the terms, it is similar to "mindful eating" or "intuitive eating" guidelines. The goal is to pay close attention to the sensory pleasure of food in addition to it's nutritional aspects, and to savor each bite while assessing (this takes practice) your hunger/fullness cues so you know when to stop eating.

Good luck and here's to a happy and healthy holiday season for all (starting today)!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Take Care of your Tummy

The food we eat can affect us in more ways than we know. Yes, we should eat foods to help nourish our bodies and keep us strong and healthy, but we also choose foods based on convenience and what tastes good. This is fine, as long as we still factor in our health (and remember food that's good for us can also taste good)! As a registered dietitian, I am seeing more and more clients with stomach problems - irritable bowel, food intolerance, and very commonly, acid reflux. There is actually a week in November (the 21st-27th) devoted to Gastroesophageal Reflux Disease Awareness Week. The most common symptom of GERD is heartburn, but keep in mind less common symptoms can include: belching, pain or difficulty swallowing, dysphagia (the sensation of food sticking in the esophagus), chronic sore/irritated throat, hoarse voice in the morning, bad breath, a sour mouth taste, erosion of teeth enamel and inflammation of the gums. Contact your doctor if you notice these persistent symptoms. Here are some basic nutrition tips for helping to managing GERD:

• Try not to eat late at night and wait 2-3 hours after eating a meal/snack before lying down
• Eat small/moderate portioned meals instead of large meals
• Limit your intake of acidic foods (ie. citrus, tomatoes, etc.) and limit spicy/peppery foods
  
• Limit caffeinated beverages (ie. switch to decaf drinks, limit carbonation) and limit chocolate which also contains small amounts of caffeine
• Limit foods high in fat (ie. rich/cream sauces, fried foods, etc.)
  
• Limit alcohol intake
• Do not exercise (and limit exertion) immediately after eating
• Manage your stress - our emotional health can affect our physical health, so focus on relaxation whenever possible
• If you smoke, try to quit - the American Cancer Society is marking the 35th Annual Great American Smokeout on November 18th. For tips to help you quit smoking, visit their website and use this date to form a plan to kick the habit.

Finally, November 2010 is the first annual Stomach Cancer Awareness Month. For more information and resources, as well as tips for helping to raise awareness, click here. Stomach cancers are the 4th most common cancer types worldwide. Some risk factors include: age over 55, male gender, smoking, family history of stomach cancer, eating smoked/salted/pickled foods regularly, and the bacterial infection H. Pylori (H. Pylori is a treatable infection which leads to stomach inflammation and may increase the risk of developing gastric cancer). If you are at risk, do the best you can to take care of your health and follow-up with your doctor routinely for screenings.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Fat Talk Free Challenge

As a Registered Dietitian specializing in the treatment of weight management and eating disorders, the discussion of "fat talk" and body image is too often a conversation I have with my clients - both females and males. More and more I come across people who view their bodies in such a negative way that it often compromises their health by driving them to follow unrealistic restrictive diets and abuse their bodies by overexercising, purging or other potentially dangerous means. What ever happened to appreciating the fact that our bodies can fight off infection and heal a cut with little effort? The fact that we can walk, pick up our kids, and just simply breathe and maintain our heartbeat without even a thought? What ever happened to appreciating our eyes and the beauty of their unique color?

This month there is a week (October 18-22, 2010) internationally devoted to ending fat talk. So what is fat talk? As defined by Reflections Body Image Program:

"fat talk describes all of the statements made in everyday conversation that reinforce the thin ideal and contribute to women's dissatisfaction with their bodies. Examples of fat talk may include: "I'm so fat" "Do I look fat in this" "I need to lose 10 pounds" and "She's too fat to be wearing that swimsuit." Statements that are considered fat talk don't necessarily have to be negative; they can seem positive yet also reinforce the need to be thin - "You look great! Have you lost weight?" The 2010 campaign asks supporters to spread the message of Fat Talk Free Week by inviting their friends and family to share the message of ending fat talk through self-expression and social media."

This year there is a video contest to help bring awareness to this event - read more about the contest here via the Fat Talk Free Facebook page. In 2008 Reflections Body Image Program launched their first online video to bring awareness to fat talk - view it here. Their 2009 video is just as informative and can be viewed via this link.

This is a serious issue and such a common language among us that we don't even realize how often we speak it. So I challenge you to be aware and catch yourself before you fat talk; redirect the conversation. Start now to make a difference for yourself, your family and your friends.

Let's focus on being positive with ourselves and others. List one thing you LIKE and appreciate about your body - start today. Appreciate your body for being healthy and strong. Appreciate your level or increasing level of fitness. Don't measure your success by a number on a scale - there are many more important things to focus on. You can even submit an anonymous letter to your body though this website. Help to end fat talk today!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Happy "STEPtember"

No, that's not a typo. STEPtember is actually an awareness campaign started by America On the Move which focuses on obesity prevention in the United States. America On the Move (AOM) is an evidenced-based nonprofit group which provides information to help people take small steps toward a healthier way of life. They offer many ideas for increasing daily activity with the goal of taking an extra 2,000 steps per day (the equivalent of ~1 mile for most of us).

Learn more about STEPtember 2010 and discover ways to be more active and eat a well-balanced diet to help manage your weight. Their website also offers various food tips, recipes, and ways to achieve energy balance (calories in = calories out) for weight maintenance. This concept has many benefits; however, after years of watching people track calories, I began to realize it's not always that simple. Not to mention counting every calorie can make people crazy!

As a result, I actually encourage the people I work with NOT to count calories. Instead, I help people experiment with ways to eat more mindfully and enjoy a variety of foods in portions appropriate to fuel their bodies (whether the goal is to gain weight, lose weight or maintain weight). Learning to focus on health and fitness instead of a daunting scale number can be difficult, but it's essential when developing a healthy relationship with food and your body. Another helpful concept is working to identify and relearn hunger/fullness cues. As adults, most of us lose this ability over time, and instead of eating when we are hungry, we sometimes learn to eat when we are bored, stressed, angry, tired, lonely, anxious, etc., etc. For more on this topic or to become more aware of your own hunger/fullness cues, view this handout by Dr. Michelle May. Her book, Eat What You Love, Love What You Eat, has helped many break the unhealthy cycle of "dieting" behaviors.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Healthy Eating for You AND the Environment

Many of us don't think much about how our food choices may affect the environment. Sure we hear about "being green" and so we recycle, we carpool, and we follow regulations limiting how often we can water our lawns. We invest in energy efficient appliances and lightbulbs. We do many things to try to be eco-conscious, but what about the basics of how we cook and the foods we choose to purchase?

Well, now there's a cookbook on how we can take our healthy eating focus one step further: the Big Green Cookbook by Registered Dietitian, Jackie Newgent.

Here are Jackie's basic guidelines on how to decrease our carbon footprint while cooking:

• Prepare plant-based meals
• Be an energy-wise cook
• Eat by season
• Enjoy fresh foods naturally and simply prepared
• Go organic and eco-conscious when you can
• Buy locally when logical
• Practice the 4Rs: Reduce, Reuse, Repurpose & Recycle
• Be realistic

Click here to start practicing some of Jackie's unique tips for eco-savvy cooking (which may also help lower your energy bill)! She introduces terms such as "hypercooking" and "lid cooking" to help decrease energy use in the kitchen.

As for trying to buy fresh & local foods, this week is a great week to start since August 1-7, 2010 is National Farmers Market Week. Visit the USDA site for more info and tips on locating farmers markets nationwide.

Lastly, let's consider our aquatic ecosystems. The health benefits of eating fish several times per week are well known, but you may also want to think about where your fish comes from and how it's harvested. Get the details of Monterey Bay Aquarium Seafood Watch program, and how they are working to ensure sustainability of our ocean ecosystems. Every 6 months they update their pocket guides on recommended seafood choices. Click here to view their Sustainable Seafood Guide for the Florida area.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Summer Health

Living in Florida, it seems appropriate to point out July is UV Safety Month. This means protecting our bodies (eyes, skin, etc.) against those potentially damaging rays from the sun. This may sound odd and unexpected coming from a Registered Dietitian, but the truth is, my goal is to help individuals be as healthy and well-educated as possible on all levels. Of course I counsel people on food choices and assist them in meal planning, but more and more I find myself also discussing tips for total health and wellness. So, here are some basic tips to keep your skin safe, and some more tips to consider when choosing a sunscreen. Visiting the Environmental Working Group's website can help you select the safest and top rated sun protection products based on their recent research.

Alright, now let's talk nutrition. July is also National Grilling Month! With the 4th of July just a few days away, many of us are salivating at the thought of the various foods we'll be grilling over the holiday. The American Institute for Cancer Research offers information on safe grilling, as well as recipes and ways to decrease your exposure to carcinogens that may form while grilling. I recommend experimenting with fruits and vegetables on the grill. The average American diet remains vastly deficient in fruits and vegetables, so try planning in some produce as you celebrate the holiday. Fruits and vegetables are great sources of vitamins, minerals, fiber and antioxidants. Try grilling pineapple slices as part of your dessert, or grilling veggie kabobs for an appetizer.

Lastly, when shopping for fruits and vegetables this summer, consult this list for when to buy organic. The items on the "dirty dozen" list typically contain the highest levels of chemicals or pesticides. To minimize your exposure to the toxins, try to purchase organic varieties of those foods. Keep in mind, however, that the nutrition content of both organic and non-organic foods remain comparable. Thus, if you cannot find organic apples at your store, it is still beneficial to eat the non-organic variety. Just be sure to wash them well before eating.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

Nutrition Tips

Fuel up with Fluids!

As the official first day of summer approaches and the temperatures rise, most of us (especially in hot climates) should pay close attention to stay well hydrated.

Fluid needs vary between individuals. Active individuals, athletes and heavy sweaters have increased fluid requirements, while people with specific medical problems (for example, heart failure or advanced kidney disease) may be advised to follow a fluid-restricted diet. Always check with your dietitian and/or doctor if you have questions about your specific fluid needs.

For the average individual, here are the basics:

• All fluids and even food help to keep us hydrated. Food accounts for ~20% of our daily fluid requirements while fluid consumption makes up for the remaining ~80%. While water is a great source and often the primary recommended beverage to drink, keep in mind that all fluids (milk, juice, tea, etc.) also help with hydration. The average male needs ~3 liters (~13 cups) and the average female needs ~2.2 liters (~9 cups) of total fluids per day, according to the the Institute of Medicine.
• Don't rely on thirst alone to remind you to drink. By the time we feel thristy, we may already be slightly dehydrated. Also, as we age our bodies tend to be less effective at recognizing thirst and therefore less efficient in reminding us to drink fluids.
• Athletes and active individuals should pay special attention to drinking fluids before, during and after exercise. Fluid needs increase even further for those with a high sweat rate and when in hot weather or with extreme climate changes.

So, what's the easiest way to stay hydrated? Follow the simple tips below:

• Start drinking fluids as soon as you wake up in the morning.
• Carry a water bottle with you throughout the day or keep a water bottle on your desk to remind you to drink.
• Drink fluids or water with each meal and snack.
• Use the "8x8" rule. It's actually not based on scientific recommendations, but many people use this easy rule of consuming eight-8 oz cups (or 64 oz) of water/fluid daily.
• Use the pee test - that's right, check your urine color and think about how often you pee. If you're well hydrated, your urine color should be a very pale yellow. However, keep in mind that some supplements, medications and vitamins can change or concentrate the color of your urine even if you're well hydrated.

If you are an athlete, use these tips for staying hydrated during workouts, practices and events:

• 1-2 hours prior to your workout or event, drink at least 16-32 oz of fluid; sports drinks may be recommended if you tend to experience cramps during workouts.
• During your workout, drink 4-6 oz fluid every 15-20 minutes (or at least 16 oz per hour). Sports drinks (ie. Gatorade) is recommended for those athletes who are active for 60 consective minutes or more, or if exercising in extreme conditions.
• After workouts, rehydrate with 16-32 oz of fluid (or for athletes who check their weights before & after practice, rehydrate with at least 16 oz of fluid for each pound of body weight lost).
• Remember, all fluids help to hydrate our bodies, so you can also reach for milk, juices and sports drinks/electrolyte replacement beverages. When consuming large amounts of water alone, you may be putting yourself at risk for hyponatremia (low blood sodium levels) which can be very dangerous, or even life-threatening.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

Nutrition Tips

Cinco de Mayo Nutrition!

Most Americans associate Mexican food with gobs of cheese and sour cream on top of a deep-fried, meat-filled tortilla served with lard-laden refried beans. Well, let's take a look at how we can celebrate May 5th in a more health-conscious and equally delicious way. Also keep in mind that traditional Mexican food often incorporates fresh fish with flavorful veggies and rice, so there are still healthy options available if you eat out.

• Bring on the guacamole! Avocados are a great source of healthy fats and contain other nutrients which make this a tasty snack or condiment to enjoy year-round.
  

• Beans are high in fiber, and a good source of protein and iron. If you're eating out, you may want to ask for black beans in place of refried beans (since refried beans are often high in saturated fat due to added lard). At home, try soaking your own dried beans overnight before cooking, or look for reduced sodium canned black beans which are now offered by Bush's and Goya. If you love refried beans, you can smash your own, or try the lowfat or vegetarian canned varieties.
  

• Salsa! Tomatoes are a great source of Vitamin C, Vitamin A and Lycopene. Try fresh salsa purchased in the refrigerator section of your grocery store, or try this simple recipe. You can also mix 1 cup fresh salsa with 1/2 cup rinsed & drained black beans to enjoy as a side dish or with some whole grain tortilla chips.
  

• Substitute plain Greek yogurt in place of sour cream (Chobani, Oikos, and now even Dannon and Yoplait make plain Greek yogurt). The taste is similar but the plain Greek yogurt has less fat and significantly more protein and calcium than sour cream.
  

• Marinate and grill lean meats such as pork tenderloin, chicken breast, 90% or higher lean beef, shrimp or fish (salmon is highest in Omega-3's) to enjoy in soft tacos. You can use flour, corn, or whole wheat tortillas depending on your preference.

• Don't forget the fruit! Be creative and make your own mango chutney to top your grilled fish, or chop a variety of fruits (mango, pineapple, kiwi, strawberries, etc.) to make your own fruit salsa dessert. Serve with tortilla triangles baked in a 350 degree oven for 8-10 minutes (sprinkled with a little cinnamon & sugar before baking). If you feel more comfortable following a detailed recipe, click here for one to try.
  

• Don't forget the alcohol - but remember moderation! Several studies have shown that moderate alcohol consumption for a healthy adult may be beneficial and contain heart protective properties. But what is moderation?? For men, no more than 2 alcoholic beverages per day and for women, no more than 1 alcoholic beverage per day. And what's the serving size for one of those beverages? One beverage = a 12 oz beer, a 5 oz glass of wine, or 1.5 oz of 80-proof distilled spirits such as gin, whiskey, etc. So bring on the Sangria and get in a fruit serving while you're at it!
  

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.