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.

Nutrition Tips

Food Fact or Fiction?

How do we tell nutrition fact from fiction? Ask a Registered Dietitian! I am often asked questions about the newest fad diet and the latest diet pill. The truth is, if it sounds too good to be true, it probably is. Any diet that eliminates entire food groups and any pill that promises instant health or weight loss, is likely going to fall short of its promises in the long-term. According to the American Dietetic Association, fad diets date back as far as 1820, and many of them are just recycled ideas with an updated name. Restrictive dieting also encourages food rules which can often leave people feeling confused about what's truth and what's myth when it comes to the field of nutrition. Here's a look at the top 5 diet myths I hear most often...let's uncover the truth!

• Carbs cause weight gain. FALSE. Consuming more calories than your body needs (whether from carbohydrates, fats, proteins or alcohol) and not burning off that extra energy through daily activity can cause weight gain.

• Do not eat after 7:00 pm. FALSE. The truth is, most nights I get home at 7:00 pm, so if I followed this rule, I'd never be eating dinner! Food does not know time, and your metabolism does not turn off at a certain hour. Yes, it may slow while we sleep, but that does not mean that eating a small snack before bed if you are truly hungry will cause you to wake up a pound or two heavier. This food rule is just not true. What is true is that most people, especially those trying to lose weight, will not eat enough food during the day to properly fuel their bodies and brains. The end result is overeating in the evening hours, and/or eating in response to emotional stressors.

• Always choose low-fat or fat-free foods to be the healthiest. FALSE. Remember the age of the SnackWell's, rice cakes and everything fat-free?? It did not work! Fat helps with fullness, so with the fat-free craze we just developed a notion of "eat as much as you want as long as it's fat-free." We never learned how to taste and enjoy our food, we never learned balance and variety, and we never learned what portions of food will leave our stomachs feeling satisfied.

• Bulk up on the protein to gain muscle. FALSE. To build muscle, you need to exercise and the great trainers at South Beach Fitness can help you with that. Once you are exercising, you may need more calories and if you want to gain muscle then you need to eat more protein AND more carbohydrate. The perfect time to refuel after a workout is within 30 minutes, and most people need at least 10 grams of protein and 30 grams of carbohydrate to repair and help build new muscle tissue.
  

• Fad diets work. TRUE FOR THE SHORT TERM BUT FALSE FOR THE LONG-TERM. (I confused you on that one, didn't I?) Most fad diets do work initially because people change their eating habits and follow food rules that lead to them consuming fewer calories. However, most fad diets are just unrealistic and unhealthy to follow for a lifetime of eating. It's time to forget the annoying food rules that are backed by little or no scientific research, since most of us just want to rebel against them anyhow. What happens when you are told you can't eat something? You crave it more!
  

The ultimate healthy eater practices balance and variety, and allows all foods in moderation without guilt or deprivation. They eat mindfully and in response to hunger and fullness cues, choosing foods that are both highly nutritious and taste delicious.

To learn more about how to stop dieting and how to work on developing a long-term healthy relationship with food, attend our FREE nutrition seminar on April 16th at 10:45 am.

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.

Wellness Workshop

Wellness Workshop


Friday March 19 at 10:45 am & 4.30 pm at South Beach Fitness



Speakers and Topics



John Cypher ISSA Certified Personal Trainer-The secrets to maximizing your time in the gym and taking your fitness to the next level.



Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition Inc. Tips for lifelong healthy eating, including organics and "nutrition from the ground up" in honor of National Nutrition Month



Lisa Radesi, MA, Wellness Counselor, Juice Plus, the Power of whole food nutrition and Juice Plus+, 17 raw fruits and veggies in capsules and chewables.



A childrens workshop will also be held at the same time during the 4.30 session so please bring your family! Also, we'll enjoy delicious fruit and protein smoothies!

Nutrition Tips

Happy National Nutrition Month!

As you celebrate National Nutrition Month this March, focus on making healthy food choices to fuel your body. When choosing a particular food, try to think about the benefits that food will provide:

• Does it contain a good source of vitamins, minerals and/or fiber?
• Is it a good source of antioxidants and phytochemicals to help in disease prevention?
  
• Does it provide adequate protein and carbohydrates to help repair muscles and replenish glucose stores after a hard workout?
• Or, does it just taste good?
  

Food should be eaten for 2 reasons: because it's nutritious or it's truly delicious. Also keep in mind that some foods can actually taste good AND provide us with health benefits! However, most Americans eat quickly or choose foods based on convenience, and often our health suffers and our taste buds miss out. We are often too busy or distracted to practice tasting and enjoying each bite, and we often miss out or ignore signals from our bodies telling us when to start and stop eating. We may also eat for emotional reasons, not related to hunger, including stress, boredom, fatigue, and loneliness. Food can serve many different functions in our lives. But it's important to remember the primary function of food is to keep our body and mind working efficiently. As a registered dietitian, I often work with people to help them re-learn hunger and fullness cues, how to eat mindfully, and how to plan for times when they may have to eat mindlessly. It is important to work on developing a positive relationship with food and your body, while undoing any negative thinking or inaccurate food rules that may have resulted from previous diets.

When thinking about food as fuel, you may also want to consider where our food comes from and how it is grown. The American Dietetic Association established "Nutrition From the Ground Up" as the 2010 National Nutrition Month theme. This may cause many people to pose the question: Should I eat organic? This article from the Mayo Clinic summarizes the differences between organic vs. nonorganic foods. The bottom line is that organic foods do not have a higher nutritional value, and organic brownies are no lower in fat or calories than nonorganic brownies. However, there are benefits to organic eating, especially when choosing the following foods which contain the largest amounts of pesticides: peaches, nectarines, apples, bell peppers, celery, strawberries, cherries, kale, lettuce, grapes, carrots and pears. This list is known as the "Dirty Dozen" and was established by the Environmental Working Group. To review their "Shopper's Guide to Pesticides Complete List" click here. Purchasing organic can also help support local farmers who meet the USDA guidelines for producing certified organic food. To learn more about organic and/or locally grown food, visit the USDA website for their "Know Your Farmer, Know Your Food" campaign. You can also click here to learn more about Florida Agriculture and locate a farmers' market in your area.

For more information on tips for healthy eating and a discussion on how & when to choose organic foods, attend our FREE nutrition seminar on March 19th at 4:30 pm.

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

A Time for Health Awareness

February is a month to continue to focus on any health goals you may have set at the start of the new year. Remember there is no better time than the present to prioritize yourself. As we strive to achieve overall health and wellness, this month reminds us of two very important health issues affecting many Americans.

February 5, 2010 is National Wear Red Day

The American Heart Association's "Go Red for Women" campaign is a national movement to raise awareness on the importance of detecting heart disease in women. Heart disease remains the #1 killer of females, and can present itself in many ways and at any age. For this reason, it is important to focus on prevention and work toward living a heart healthy lifestyle. Knowing the risk factors for heart disease is essential in taking steps toward prevention. There are risk factors we cannot control such as age, gender, heredity and race. However, we can work to decrease and treat other risk factors such as cholesterol levels, blood pressure, smoking, physical activity, obesity, diabetes, stress, and eating habits. The American Heart Association offers a website full of information and resources, including recipes low in saturated fat and sodium and high in fiber. It is also important to work with your doctor and/or dietitian who can help you make lifestyle changes to decrease your heart disease risk. Remember to support the cause and wear something red on February 5th!

February 21-27, 2010 is National Eating Disorder Awareness Week

Eating disorders present themselves in many different forms, with many different symptoms. Eating disorders do not discriminate, as they can affect both males and females of any race, children through the elderly, people of any socioeconomic status and at any IQ level. You cannot tell by looking at someone if they are struggling with Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder or the various forms of disordered eating that accompany the diagnosis of Eating Disorder, Not Otherwise Specified (ED, NOS). Individuals struggling with any of these illnesses may keep their internal battles hidden from loved ones for years. Our limited knowledge and our hesitation to openly discuss eating disorders are contributing to the unfortunate stigma, guilt and hopelessness that often accompany these illnesses. In an attempt to increase awareness, the National Eating Disorders Association (NEDA) has declared February 21-27th a time to talk about eating disorders. According to NEDA statistics published in 2005, in the United States:

• As many as 10 million females and 1 million males are fighting a life and death battle with an eating disorder such as anorexia or bulimia. Millions more are struggling with binge eating disorder.
• Eating disorders are more common than Alzheimer’s disease (as many as 10 million people have eating disorders compared to 4 million with Alzheimer’s disease).
• Anorexia nervosa has the highest premature mortality rate of any mental illness, yet eating disorders in general are the most under-funded and under-researched of all the psychiatric illnesses.

Despite these shocking statistics, it is important to recognize eating disorders ARE treatable. Early detection is important and seeking help from a team of therapists, dietitians, physicians and psychiatrists who specialize in eating disorder treatment is essential. As a registered dietitian who helps people struggling with eating disorders, I try to communicate to everyone the importance of avoiding fad diets and working toward decreasing feelings of guilt or deprivation associated with food. Instead, the goal is to create a healthy eating relationship where you learn to taste and enjoy a variety of food in moderation. Food is fuel to keep our bodies strong and healthy, and viewing our bodies in a positive way is crucial. "Take good care of your body. It's the only place you have to live"~(quoted by Jim Rohn).

For more information on eating disorders, as well as a discussion on heart healthy eating tips, attend our FREE nutrition seminar on February 19th at 4:30 pm.

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.

Weight Loss and Personal Training Combo

Need a boost for your New Years Goals? Don't know where to start?

The Sobe-Fit Wellness & Lifestyle Program:

Fee: $199
This 8-week program incorporates nutrition education and behavior modification techniques to help you achieve your goals for gradual weight loss and a healthier lifestyle. Our program features 8 one-hour weekly classes led by Registered Dietitian, Kristine Van Workum, RD, LDN. If needed, individual nutrition counseling sessions can be added for an additional fee.

The Sobe-Fit Wellness & Lifestyle Program with Exercise:

Fee: $299
This 8-week program incorporates nutrition education and behavior modification techniques to help you achieve your goals for gradual weight loss and a healthier lifestyle. Our program features 8 one-hour weekly classes led by Registered Dietitian, Kristine Van Workum, RD, LDN. In addition, you will have 1 weekly session with a personal trainer to help guide you and design a personalized exercise program to meet your needs. If needed, individual nutrition counseling sessions can be added for an additional fee.

Personal Training Sale

Don’t pass up this opportunity to train one-on-one at a fraction of the regular price!

Offered exclusively with Brett, now through February 14th. Enjoy 50% off the price of a single session and 25% off the price of a package of ten 1/2 hour sessions.. If you’ve been considering personal training, this is a great chance to check it out. Discounted prices are just $20.00 for your first 30 minute session and $247.50 for a package of ten. Sale prices valid for training with Brett Kaminski. For more information or to schedule an appointment please send your request to gm@sobefitness.com

Nutrition Tips

New Year, New You - in 2010!

As we begin a new year and a new decade, start the year off right by focusing on your physical and emotional wellness. Instead of setting resolutions for overwhelming tasks or restrictive diets, try setting small goals to prioritize yourself and your health. Think of fueling your body with essential nutrients vs. depriving it by dieting or excluding food groups.

As a registered dietitian, my advice is always to focus on small goals surrounding behavior change to slowly improve overall health, and to help you reach your long term goals. Start off simple so you stay motivated and committed to the process, and ask for help when you need support. A recent article on CNN Health reviews tips for motivation and change in 2010. In addition, here are my top nutrition & wellness tips to help you bring in a healthy new year:

• Eat breakfast daily. Studies show breakfast eaters are more successful at maintaining a healthy weight throughout their lifetime.
  
• Monitor portion sizes and increase variety. Eating a balanced diet which includes heart healthy fats, whole grain carbohydrates and lean protein sources can help with fullness when trying to decrease the quantity of food you consume.
  
• Pile on the colorful fruits & veggies. Full of antioxidants, vitamins and minerals, fruits and vegetables are also good fiber sources and may help in disease prevention.
  
• Experiment with herbs & spices. Most Americans consume at least double the recommended amount of sodium through eating processed foods and eating out. Instead of reaching for the salt shaker, try various herbs & spices to add flavor without the sodium when cooking meals at home.
  
• Stay well hydrated. Many people feel fatigue as a result of mild dehydration. We can also misinterpret thirst cues as hunger cues, leading us to eat more, when we really just need an extra glass of water.
  
• Eat mindfully. Try to taste and enjoy each bite of food that enters your mouth, without guilt or deprivation. Pay attention to why and when you are eating so you can identify hunger vs. non-hunger or emotional eating triggers.
• Sleep. Fatigue is a common trigger to non-hunger eating. Several studies show adequate sleep helps us function more efficiently on all levels. Sleeping 7-9 hours every night has also been linked to reduced stress, maintaining a healthier weight, increased productivity, and improved mood.
  
• Be active. Any activity is better than no activity, so start out small and gradually increase the number of steps you take each day. The benefits of routine exercise are plentiful.
  
• Stay positive. If you don't believe you can make changes, then chances are you won't even try. Take one day at a time and focus on every little accomplishment.
  

For more discussion on these tips, techniques for mindful eating, and foods that may help reduce inflammation and promote healthier bodies, attend our FREE nutrition seminar on January 22nd at 4:30 pm.

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 also 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.