Hi! My name is Ann and I am a Master Nutrition Therapist. I work with individuals and groups to help them meet their nutrition and health goals using fresh, whole foods. Blogging helps me stay on top of the rapidly changing world of nutrition! When I'm not working, I am busy spending time with my husband Ed and baby girl Sally, as well as staying active and busy in the wonderful city of Denver, CO.
Happy Birthday, PWN!
Today you are 1.
You have taught us a lot over the past year! We learned about the benefits of apple cider vinegar, the truth behind some of our favorite foods like agave nectar and bagels, the importance of eating raw honey, and what bioavailability means. We also learned about the importance of certain foods, like coconut oil and kale, and how certain mechanisms work inside of our bodies, like vitamin D and metabolism.
Looking forward to all that Year 2 has to offer…
Tomorrow marks the 1-year anniversary of the PWN blog! I cannot believe that it’s been an entire year since I embarked on this little nutrition blogging experiment. My original intent was to share some bits of nutrition wisdom that I was picking up at school and in my other experiences, and I stuck with this all year. I also set a goal for myself: to blog every weekday, with the exception of a few holidays and vacations when it would be extremely difficult to blog. I am happy to say that I accomplished this!
Unfortunately, my goals for year 2 are not quite as ambitious… at least in the blogging world. I am well into my second (and final) year of nutrition school, and it is much busier than the first. Besides being a full-time student, I am working as an intern at Belly Bliss, teaching nutrition at the University of Denver as part of a 1-year research study in the psychology department, and seeing clients – both over the phone and in person. All of these things are exciting and I absolutely love being immersed in the nutrition world. However, in order to stay afloat, I have decided to cut back on blogging. I should probably also mention that I am 4 months pregnant with our first baby, so selfishly I’d like a little extra time to nest as well!
I’m still planning on blogging – especially when I come across something that I think all of you will appreciate or benefit from. It will just be less frequent – think once or twice per week instead of five days per week. And I hope you will continue to leave me comments and e-mail me with things you’d like to learn more about! It is always helpful to hear from you.
Thank you for being my loyal readers. I hope you continue to follow PWN and continue to learn more about nutrition and health. And an extra big thanks to my #1 fan – you know who you are.
In the meantime, continue to eat well. Please keep me in mind if you or someone you know is interested in nutritional counseling. Right now I am offering my student rate through June. You can check out my website here for more information. Also, remember that I do phone consultations as well as in-person visits, so if you don’t live in the Denver area, we can still work together.
Have a great week everyone!
One of my recent assignments was to come up with a 1-page client handout on issues that come up with children and eating. Let me begin by saying that there is absolutely NO WAY to fit all of the potential issues onto one page only! Feeding issues with kids can start the moment you introduce solid foods, and can last their entire lives if not handled carefully. There will always be the normal problems like picky eating, refusing to try something new, or only wanting sugar. But these things can be managed if the parents are educated on how to approach the issues. The goal should be to raise a child that has healthy eating habits – not only in regards to what they choose to eat, but also why they eat and how food fits into their life.
So, I did the best I could to make a 1-page handout that at least presents the idea of healthy feeding habits for parents and kids. I’ll provide the highlights here. Each family will do things slightly differently, and that is great! And when issues arise, each child may need a slightly different approach to dealing with that issue. A nutritionist or feeding specialist can help you figure out the best way to create a healthy meal environment in your home.
The following symptoms could indicate a nutritional deficiency, allergy or intolerance in your child:
Some common nutrient deficiencies in children include essential fatty acids, vitamin A, vitamin C, B-vitamins, zinc, iron, calcium, magnesium, and fiber. A nutritionist can help you determine if your child has a deficiency.
Here are some tips for making mealtimes more pleasant:
Many of these things are pretty basic, but it’s always a good reminder for parents. Another helpful tip I heard was to evaluate your child’s eating based on one week’s worth of meals. One day they may eat only raspberries, and another day they may hate raspberries and eat 3 well-rounded meals. That’s okay! Just as long as they are getting the nutrients they need over the course of a week.
The more I read, the more I learn the different effects certain medications can have on someone’s nutritional status. Whether they be prescription meds or something over-the-counter, anything that is taken regularly can definitely interfere with normal absorption and utilization of nutrients.
For example, a girl who takes birth control pills regularly may not be aware that the pills can severely deplete most of the B-vitamins, especially B6 and folic acid. In addition, birth control pills deplete zinc levels, and also can lower levels of vitamins C, E and K. These nutrient deficiencies can contribute to some of the common side effects of taking oral contraceptives, such as headaches, mood swings and weight gain. In addition, if she decides to go off the pills and becomes pregnant right away, she is now severely nutrient deficient at a time when she needs the nutrients the most – especially nutrients like folic acid and zinc (these are both crucial in the first month of pregnancy to help prevent birth defects). The baby will get the nutrients it needs by taking whatever the mom has left, so it’s typically the mom who will suffer, through things like morning sickness, nausea, fatigue and constipation.
Another example is someone who regularly takes antacids such as Tums, Rolaids, or even prescription antacids. They may not be aware that antacids bind to important minerals such as calcium, zinc or magnesium, leeching them from the body. In addition, they can stimulate the kidneys to clear more potassium. The antacids can also lower hydrochloric acid in the stomach, which in turn reduces the number of enzymes available during digestion, leading to difficulty processing and absorbing certain nutrients. This can lead to things like gas, bloating, constipation, diarrhea, and other digestive issues that someone may not even realize is linked to their dependency on antacids.
I just chose two common medications as examples, but absolutely every prescription or over-the-counter medication has the potential to alter one’s nutritional status.
The problem is, doctors simply do not have enough time in their day to sit down and explain to you exactly what this medication is doing, how it alters your body, and what you need to do to counteract these changes.
I see it as the responsibility of each individual to do their own research to find out what the side effects will be of whatever it is they are putting into their body on a regular basis. This way, they can take some proactive steps to stay balanced and healthy. Increasing certain nutritional supplements while on regular medications, as well as altering the diet to increase nutrient-dense foods and avoid foods that will further deplete nutrients, are two things that can easily be accomplished with a little bit of self-education. And if you’re not comfortable doing this research on your own, a nutritionist can help you figure it all out. Avoiding nutrient deficiencies will help prevent long-term health issues, including anything from acne or skin rashes to cancer or diabetes.
My point here was not to tell you that medications are bad or should not be taken. Rather, I just want people to understand that they do have consequences for our health, and we need to be aware of these and work to prevent further damage or health issues in other parts of our body. Despite what people would like to believe, no medication is simply a “quick fix” that can just be taken and forgotten about. They all require research, education, and alternative steps to make sure we can maintain a balanced body while treating a specific health issue.
Last week we got this tiny little pie pumpkin in our CSA box, and it’s been sitting on our windowsill ever since (please excuse the bad photo – I used my phone).
I actually love cooking with pumpkins, but this one seems so tiny that I’m not sure what to do with just one. Anyway, I thought today would be a good day to remind everyone of the nutritional benefits of pumpkin, and provide some ideas for ways to use it in recipes.
First of all, choose your pumpkins wisely. The big ones are great for carving or decorating, but the smaller ones pack more flavor and are much better for baking or cooking. Fresh pumpkins, just like any other food, are always the most nutritious and will give you the best taste in any recipe, but canned pumpkin is easy and available at any grocery store. Just beware of what you are buying: there is pure canned pumpkin, but there is also canned pumpkin pie filling, which includes spices and other ingredients. I recommend buying plain pumpkin and adding your own spices and flavors.
Nutritionally, pumpkins are great! This is good news, because they are so versatile and can be used in both sweet and savory dishes. The beta-carotene is what gives pumpkins its bright orange color, and this is a form of vitamin A that acts as a strong antioxidant. They also contain fiber, vitamin C, vitamin B3, potassium, phosphorus, iron, magnesium, and calcium. In addition, pumpkins have a high water content. Many people consider pumpkin a superfood because of its high amounts of antioxidants. There are also 14 phytonutrients found in pumpkins. Phytonutrients are plant nutrients, and in the past 20 years many studies have linked consumption of phytonutrients to things such as protecting people from development of cancer and heart disease.
When cutting into a pumpkin, don’t forget to save the seeds! I’ve talked about pumpkin seeds before, but just to remind you, they are very highly concentrated in zinc. Many of us are likely zinc-deficient, due to the large number of things that contribute to zinc deficiency, including antibiotic use, birth control pills, blood pressure medication, antacids, alcohol, sugar consumption, stress, too much exercise, and more. Therefore, pumpkin seeds can be an important and necessary part of the diet. Pumpkin seeds have traditionally been used in the treatment of male prostate problems, mostly due to their high zinc content. They also contain protein, essential fats, iron, calcium, phosphorous, magnesium, vitamin E, and some B vitamins. Read my easy method of roasting pumpkin seeds here.
Some other recipe ideas for pumpkin include:
I hope this helps inspire some of you to make some delicious fall pumpkin recipes. Your family will enjoy something new, and you’ll be doing them a favor by providing them with so many beneficial nutrients!
One of the requirements as a second-year student at the Nutrition Therapy Institute is to complete 50 hours of internship work. Since I love to work with anything related to fertility, pregnancy, and kids, I decided to reach out to Belly Bliss to see if they needed an intern. Belly Bliss is a resource for moms and moms-to-be in the Denver area, providing education and services for fertility, pregnancy, and beyond. They hold workshops and classes on important subjects that many women don’t know enough about, such as cloth diapering vs. disposable, vaccines for your kids, childbirth methods, and breastfeeding. Anyway, it’s a really great resource and even though they’ve only been around for a couple of years, they are doing really well.
The nutritionist at Belly Bliss happened to go to NTI as well, so she and I share similar views on how nutrition should be approached. Her name is Sara Peternell, and you can read more about her here.
Sara is holding a workshop one week from today, on Monday, October 25th at Belly Bliss in Cherry Creek (300 Josephine Street, Denver, 80206), from 7:00 – 8:00 pm. The workshop is called Pregnancy Nutrition: A Trimester-by-Trimester Roadmap to Healthy Baby and Mom. She will talk about the importance of good nutrition for conception and then throughout pregnancy, for both baby and mom. She will also address the changing nutritional needs during each trimester of pregnancy. The class is only $15 and I promise you will learn some very valuable information, whether you are currently pregnant or would like to be pregnant sometime soon. I think many women do not realize that good nutrition is just as important for conceiving a baby as it is for carrying a baby, so starting early is the best route to take.
If you are interested in signing up for Sara’s class, go here to register. Scroll down to where it says "Newly Added Workshops..." and then "Click Here to Read More". Click and find the nutrition class (they are organized by date). Pre-registration is required, and it can all be done very easily online. Also, please forward this to anyone else who may be interested! Thanks, and see you there!
An anonymous reader requested yesterday that I share my applesauce recipe. It’s actually apple/pear sauce, but it works the same with just apples. And, it’s nothing special other than I leave all the skins on and I don’t add any sugar! Here it is:
Recipe
Apples and pears (I used about 15 apples and 10 pears)
Cinnamon sticks and/or ground cinnamon
1-2 lemons
Water
Quarter and core all apples and pears. Set into a large pot. Add 1 cup water (you may need more – enough so the fruit won’t burn, but not too much or you’ll get watery sauce). Squeeze the juice of 1 or 2 lemons into the pot. If using 30+ apples, I’d use more than 1 lemon, but use your own judgment. I think lemons are one of the best foods that exist, but I’ve been accused in the past of “over-lemoning” things. Add cinnamon sticks and/or ground cinnamon to taste. Turn heat on high for about 15 minutes, stirring occasionally. Reduce to a simmer and cover.
Stir occasionally and when fruit is soft enough, start to mash it as you stir. Cook until the sauce is your desired texture. I like my applesauce extra chunky, but if you want it smooth you can use an immersion blender to puree. Remove cinnamon sticks before storing. I like to serve it hot, so I just scoop some into these ramekins and heat it in the oven while I prepare the rest of dinner.
Keeping the skin on the fruit adds some fiber and texture to the sauce. It also makes the applesauce a pretty pink color, which is so much more appetizing than white or yellow! I recommend making this in big batches for two reasons: your house will smell amazing, and also it freezes well so you can enjoy it all throughout autumn and winter.
I also wanted to let you guys know that I will be taking the next TWO weeks off from blogging. I have to admit I’m pretty excited for the break – mainly because I have some other fun things planned that don’t involve school/blogging/work! In the meantime, eat healthy and try to stay active as we transition into fall weather. It’s a great time to be outside, and also to try some hearty chili or vegetable soup recipes!
See you on October 18th!
My teacher gave us a friendly reminder yesterday that fruit, despite all of its wonderful nutrients, is still classified as a simple sugar. Yes, that means it’s in the same category as things like juice, soda, candy, or fat-free ice cream.
Fruit contains mainly fructose, which is the sweetest of all of the sugars. Simple sugars such as fructose go straight into our bloodstream after eating them, which gives us a quick rush of energy. Our body tells our pancreas to produce the hormone insulin, which is released and attaches to the sugars to guide them into our cells. This all happens very quickly, leaving us craving another energy burst by way of more simple sugars. As you can see, it’s this process that leads to constant sugar cravings.
While fruit does contain many antioxidants and important nutrients for our health, it cannot be ignored that fruit is high in sugar. The skin of fruit does contain some fiber, but not much. The best way to approach eating fruit is to consume it with a protein and a fat. This way, the sugar will take longer to get into our bloodstream, and we will feel full for a longer period of time. This prevents the instant spike in our blood sugar. Rather than craving more sugar immediately, we will feel satisfied.
So basically, a piece of fruit alone is not the most well-rounded snack, especially for someone who tends to enjoy or crave sugar a lot. Some foods that would pair well with fruit that include protein and fats include nut butters; nuts and seeds; full-fat yogurt; a smoothie that includes flaxseed oil, nuts and tofu; or even some cheese.
And speaking of fruit, I happened to get an enormous amount of apples and pears from my CSA the past couple of weeks, so I made applepearsauce last night. I couldn’t find a recipe that I approved of so I made up my own – apples, pears, lemon juice, cinnamon, and a little bit of water. I kept the skins on and did not add ANY sugar. It turned out perfectly – nice and chunky, and just sweet enough. We had it with dinner (grass-fed steaks, kale chips, cucumbers and peppers) so there was plenty of protein and fat in the meal. But just a little tip for those of you that make homemade applesauce in the fall – no sugar is needed! The natural sugars in the fruit keep it plenty sweet. Also, if you keep the skin on the fruit, you’ll get a little extra fiber and texture!
Food allergies and intolerances are often discussed at my school, as they can be the starting point for more major health issues later in life. Many unpleasant symptoms can be eliminated once food allergies or intolerances are addressed and dealt with. However, many parents are unaware of how to recognize a food issue in their child, and therefore they often go undetected and the kids grow up eating foods that are harming their bodies and their health.
There is a big difference between a food allergy and a food intolerance. Food allergies occur when your immune system reacts to foreign substances in the body. The resulting symptoms are caused by the chemicals made by the immune system as it tries extra hard to fight these foreign substances. This immune reaction is then triggered every single time these same foreign substances enter the body. Food allergies start in the first year of life in about 80% of cases. A food intolerance, on the other hand, is a reaction to food that does not involve the immune system at all. When someone has an intolerance, they can often tolerate small amounts of the food, but larger amounts can prompt symptoms. Intolerances are often caused by a lack of a particular enzyme needed to metabolize a specific nutrient or substance in a food. The best example is lactose (milk sugar). It is estimated that about 70% - 80% of all adults are lactose intolerant.
Some of the most common symptoms of a food allergy or intolerance include vomiting, excessive spitting up in infants, diarrhea or constipation, colic, sneezing, nasal congestion, wheezing, coughing, asthma, and any type of skin rash such as hives or eczema. Other less common symptoms can include puffiness in the face, sleeping issues, headaches, ear infections and ADD or ADHD.
The difficult part of diagnosing food allergies or intolerances based on symptoms alone is that they can show up within minutes of when the child consumes the food, or within days or even weeks. It may be hard to link a skin rash in your child to the grilled cheese sandwich they ate the weekend before at a birthday party.
Some of the most common foods that people are allergic to include cow’s milk and other dairy products, eggs, gluten (wheat), peanuts and tree nuts (walnuts, pecans, cashews, pistachios, hazelnuts and almonds), beans, soybeans and other soy products, fish and shellfish. Other slightly less common causes of food allergies or intolerances include citrus fruits, food additives, pesticides, and mushrooms.
If you suspect your child may have a food allergy or intolerance, try eliminating that particular food from their diet for 1 month to see if symptoms go away. It is very important that allergies and intolerances are detected early on to prevent more permanent damage to the child. A specialized doctor or nutritionist can help you figure out how to eliminate certain foods and what to watch for.
