Have You Seen This?

I’ve seen these futuristic, video game-like machines twice in the past week, so I figured it was time to do a little research and figure out what was new in the world of pop (I’m from the Midwest. It’s pop to me).

Meet Coca-Cola Freestyle. Maybe you already have… according to Wikipedia, these touch screen soda dispensers were released by Coca-Cola to stores in June of 2010. But I am old, and my kid is still too young, so I am out of touch with what's hot in the junk food world.

These machines offer over 100 different flavors of beverage, and market them as being “made for you.” It’s a genius idea. If I were seven years old, hanging out at a Freestyle machine and choosing flavors with my friends would probably be really fun and cool. It’s like this generation’s version of going to 711 and mixing all the soda fountain flavors together into one big plastic cup.

Nutritionally, though, these machines are a disaster. Apparently there are over 60 diet and/or low-calorie flavors, which screams artificial sugars. And the ones using real sugar are still packed with real sugar, as well as artificial flavors and colors.

You know all of this though. Soft drinks are very harmful to our health, whether we are drinking an original Coke or a Caffeine-Free Diet Coke with Raspberry Orange flavoring. I just wanted to write about this to bring it to your attention. Just when it seems like we are gaining some momentum in the world of nutrition with things like organic gardens at elementary schools and gluten-free options on chain restaurant menus, something like this pops up. To me, the Coca-Cola Freestyle machine is just a reminder that we need to continue to educate ourselves and our families on the importance of nutrition, and make a consistent effort to incorporate fresh, healthy foods into our diets. No matter how much publicity healthy eating receives, there will always be equally strong pulls in the other direction. The more we know, the easier it is to choose wisely!

Back to Work!

Hello! After five wonderful months of baby bliss, I am finally getting my nutrition business up and running again. And that includes reviving this little nutrition blog, which I am really excited about!

Please check out my updated website for new information on my services and new office location.

One of the great things about being a nutrition therapist is the variety of opportunities that come my way. I love working one-on-one with clients; it’s very fulfilling for me, and I think I am good at it. But getting out of the office to give an occasional presentation, educate a group of people, or attend a seminar provides me with a sense of balance and helps me to stay on top of the ever-changing nutrition world.

Last week, I was honored to be a part of a panel of nutritionists to discuss the nutritional aspects of raw, local honey. The panel was hosted by a Denver farm, Ekar Farm, as part of its celebration of National Honey Month. My most loyal readers know that I talk about the health benefits of honey often, and I even had a local beekeeper, Jessica, guest blog about honey two years ago (revisit it HERE).

I will not repeat what Jessica wrote about the health benefits of raw honey. I would, however, like to explain in more detail why honey should be your sweetener of choice.

There is a big difference between the way the body metabolizes table sugar and the way the body metabolizes fresh, raw, local honey. Table sugar consists of two molecules, glucose and fructose, bound together to form sucrose. Sucrose is considered a disaccharide, meaning the two sugar molecules are bound together.

When we consume table sugar, our body needs to use its stores of enzymes to break down the disaccharide sucrose into fructose and glucose. It then needs to metabolize the sugar. Metabolism requires many different vitamins and minerals, and since table sugar contains zero vitamins and minerals, our body must supply them. So, vitamins and minerals are pulled from the stores inside our body in order to metabolize the sugar. For this reason, table sugar is considered an “anti-nutrient”. Not only does it not provide us with any nutritional value, it actually steals nutrients from our body.

Honey, on the other hand, is much more self-sufficient! Like table sugar, honey is made up of fructose and glucose, however the bees actually add an enzyme to the nectar that breaks down these sugars. So, when we consume the honey, our body does not need to use up its own precious enzymes to break down the sugars. This leaves more enzymes to aid in digestion of other foods we consume throughout the day. In addition, honey contains high enough levels of vitamins and minerals to support its own metabolism, and even contribute to the body’s stores in the process. Honey contains B vitamins, vitamin C, vitamin D, vitamin A, vitamin E, zinc, iron, potassium, magnesium, calcium, phytonutrients, amino acids, antioxidants, and more. While some of these nutrients help fuel the metabolism of honey, others are absorbed by the body and used to support our health.

Finally, I want to reiterate the importance of buying your honey locally and raw and unfiltered. Local honey is especially beneficial to people with seasonal allergies. As the bees buzz around different trees, flowers and plants, they leave trace amounts of local allergens in the honey. In this way, eating a tablespoon of local honey is similar to getting an allergy shot from your doctor! Some people believe that for the local honey to help with seasonal allergies, it should be purchased within 50 miles of your home.

Raw honey is important because any type of heating or processing will kill off many of the honey’s nutritional benefits, including its active enzymes, vitamins and minerals. Honey that is not raw has been processed so much that it really is not much different than table sugar. So, it’s definitely worth the splurge!

Need some ideas on how to incorporate raw, local honey into your diet? Try drizzling it on top of your oatmeal or yogurt; topping whole grain crackers with some nut butter and raw honey; using it in homemade salad dressings; or even adding it as a sweetener to your coffee and tea.

Remember: honey is naturally much sweeter than sugar, so you don’t need much!

Serotonin

As I have mentioned in the past, I teach nutrition at the University of Denver as part of a research study in the Department of Psychology. It’s a fairly small commitment - just two weeks out of every eight, for about 18 months. However, I really enjoy the groups and it’s particularly fun when they are interested in nutrition and come to class full of questions for me.

I changed things up a bit this round, because 2.5 hours of the food pyramid is just too dry for a Wednesday evening. So, we spent the first hour and a half discussing serotonin: what it is, how it affects the body, what depletes it, and how it is related to diet. Since the participants in the study all have a history of depression, this topic is particularly relevant to them.

Statistic: It is estimated that more than 80% of adults have a serotonin deficiency.

I came across the above statistic in my research. Serotonin levels can fluctuate on a daily basis and I know I can recognize when my own levels are lower than they should be. I thought I’d share an overview of what I taught last night, because we can all probably benefit from some information on how to boost serotonin!

Serotonin is a neurotransmitter, not a hormone. However, it works closely with hormones and is dependent on hormonal balance for proper function. It is manufactured from tryptophan, which is a protein that must be obtained from the diet. Therefore, a diet low in protein will lead to low serotonin levels.

Serotonin contributes to feelings of well-being, and regulates mood, appetite and sleep. It is our primary defense against feelings of depression and anxiety. So what can lead to low serotonin levels?

Genes: Some people simply genetically have lower serotonin levels in their body. These people must work extra hard to increase and maintain their levels using things like diet and exercise.

Chronic Stress: Long-term stress, whether it be physical or emotional, can deplete serotonin levels over time. Managing stress is a key to maintaining a happy, healthy mood.

Sunlight: Low exposure to sunlight can deplete serotonin. Serotonin deficiency is related to Seasonal Affective Disorder, which includes feelings of sadness or depression during the winter months or in the evenings. Light plays a crucial role in serotonin production.

Lack of Exercise: Physical activity has a mood-enhancing effect – if you’re an exerciser, you’ll agree with this. A lack of exercise depletes serotonin.

Diet: Proteins and healthy fats are pro-serotonin foods, while things like caffeine, soda, coffee, fake sugars, and processed foods are all anti-serotonin foods.

Our serotonin levels become depleted when we are not consuming a balanced diet. A low-calorie, low-fat, low-carb, or low-protein diet can significantly alter our serotonin levels and affect our mood. Tryptophan is an essential protein that we must obtain from the diet. It is found in high-protein foods such as turkey, chicken, pork, beef, seafood and eggs. In addition, a diet high in essential fats will support an increase in the availability of protein in the brain for serotonin production. Vitamins and minerals, which are obtained from plenty of fresh fruits and vegetables, are needed to convert the tryptophan to serotonin. As you can see, a balanced and varied diet is essential for proper serotonin levels, and therefore for a balanced, happy mood.

Although things like drugs, alcohol, sugar, and processed foods can temporarily increase serotonin, they quickly lead to a crash and will severely deplete serotonin levels over time. Many people turn to these things to experience a short-term “high,” only to lose it a short time later. Cravings for sugar or alcohol could be your body’s way of telling you that its serotonin levels are low and it needs more protein and healthy fats.

Finally, spend time outside to support healthy levels of serotonin. The activity and sunlight are so healthy for all of us, and since it’s spring now, there is no excuse not to be outside enjoying the weather!

Are You Hypoglycemic?

Hypoglycemia is a fancy word for low blood sugar. The concepts of low and high blood sugar can be confusing at times, because they are so closely related and both indicate a diet too high in sugars and carbohydrates. So what distinguishes one from the other?

We all have a pancreas. Right after we eat a meal or snack, the pancreas secretes a hormone called insulin. Insulin’s main job is to take the glucose (sugar) from the foods we eat and put it into our cells. Once inside our cells, that sugar is stored for future energy production.

In a healthy body, insulin lowers blood levels of sugar after a meal by increasing the rate at which cells absorb this sugar. When we are exercising our haven’t eaten in a while, our body helps us regulate our blood sugar levels by releasing some of this stored sugar back into the blood, providing us with the energy we need to go about our lives.

However, poor dietary and lifestyle choices can interrupt this careful balance of sugar in our blood. A diet high in refined sugars, trans fats, and other processed foods, and low in fiber and fresh fruits and vegetables, can lead to hypoglycemia. When a lot of sugar is consumed, it is absorbed quickly into the bloodstream, leading to a hyperglycemic state. Due to the rapid increase of sugar in the blood, the pancreas secretes large amounts of insulin and that insulin works to put this sugar into cells. This then causes blood sugar levels to drop very quickly, leading to a hypoglycemic state. As this cycle continues with each meal or snack a person eats, the insulin eventually becomes tired and worn out, leading to poor function and eventually more serious diseases, such as diabetes.

Symptoms of Hypoglycemia

• Cravings for sweets or carbohydrates
• Irritability if a meal is missed
• Tired or weak when a meal is missed
• Dizziness when going from sitting to standing suddenly
• Frequent headaches or migraines
• Forgetfulness or low concentration
• Tiredness an hour or two after eating
• Heart palpitations
• Occasional shakiness
• Afternoon fatigue
• Occasional blurry vision
• Depression or mood swings
• Being overweight
• Frequent anxiety or nervousness
• PMS

What Can You Do About It?

Exercise can help prevent the onset of hypoglycemia and type II diabetes, and can also help to control these issues. Exercise enhances the sensitivity of insulin, making it more efficient inside the body. In addition, it strengthens the body so it can function at a higher level. It makes sense if you think about it. When you have excess sugar in the body, it is just sitting there waiting to be used as energy (or, to be stored as fat). When we exercise, we demand more energy from our cells, utilizing all that excess sugar.

Avoiding alcohol can really help people with hypoglycemia, as alcohol interferes with normal glucose utilization and increases the secretion of insulin. Smoking increases free radicals and contributes to symptoms of hypoglycemia and diabetes, so quitting smoking is very important (for a thousand other reasons too!). Finally, as usual, focus on a whole foods diet – eliminate or reduce refined sugars and fats, excess caffeine, and all processed foods. Increase dietary fiber in the form of vegetables, legumes, nuts and seeds, and drink plenty of water each day.

As I have said in the past, blood sugar issues are at the root of many of our health problems (I know this from personal experience!) and it is very important to choose wisely for proper blood sugar control!

Oatmeal at McDonald's?

Before you get too excited about the new “healthy” breakfast option at McDonald’s, read Mark Bittman’s article from The New York Times. This information should not surprise you – if it's from McDonald’s, it's probably not a healthy, whole food that should become a regular part of your diet.

“The McDonald’s product contains more sugar than a Snickers bar and only 10 fewer calories than a McDonald’s cheeseburger or Egg McMuffin.”

Those things are bad, yes. But most of you know by now that I’m not much of a calorie counter. It’s more about the ingredients in the foods you are eating. Apparently this particular oatmeal has around 15 ingredients. Hmmm. Seems to me oatmeal should have just 1 ingredient: oats!

I’ll let you read the rest HERE… including how to make your own oatmeal at home in a matter of minutes – faster than it would take you to drive through at McDonald’s!

Have a great weekend!

PMS

In my Reproductive Health class, we spent a quick 2-3 weeks on men’s reproductive health and then moved on to the much more complicated world of women’s reproductive health. It has been really fascinating and I love learning about all of the science and nutrition behind the big issues we hear about frequently, such as PMS or infertility. It’s amazing how much nutrition can help!

PMS refers to recurrent signs and symptoms that females experience 7-14 days prior to menstruation. It’s easy for others to attribute their friend/mom/wife/sister’s crankiness to PMS, but it is important to understand that PMS is very real and affects people at very different levels.

During a healthy menstrual cycle, the hypothalamus, pituitary gland and ovaries work together to secrete a balance of hormones that will release a single egg and prepare the uterus for implantation of a fertilized egg. The hormones estrogen and progesterone must be in perfect balance for this to occur. The cycle is completed in about a month, and consists of three distinct phases.

However, when a woman’s hormones are out of balance or one of their systems is not functioning optimally, menstruation is disrupted and PMS symptoms occur. Some common hormonal abnormalities in women include low thyroid function, elevated cortisol, and elevated prolactin levels. Many women with PMS have elevated estrogen levels and reduced progesterone levels. These imbalances can not only cause symptoms of PMS, but other more serious issues as well.

As I mentioned, PMS symptoms can be moderate to severe. They include behavioral symptoms such as nervousness, anxiety, mood swings or depression; gastrointestinal symptoms such as bloating, diarrhea, constipation, or sugar cravings; female symptoms such as tender breasts or uterine cramping; and other general symptoms including headaches, backaches, acne, or swelling.

Although people experience PMS for a variety of reasons, there are some specific risk factors to be aware of. They include:

• Coming off of birth control pills
• Birth of a child
• Death in the family or other trauma
• Decreased light associated with seasonal changes
• High consumption of dairy products
• Excessive caffeine or sugar intake
• Blood sugar imbalances (too many carbs or sugars in diet)
• High blood levels of estrogen due to diet, body fat, or a poorly functioning liver
• Vitamins B6 & B12 deficiencies
• Low levels of vitamin C, vitamin E and selenium (they are required to metabolize excess estrogen)
• Magnesium deficiency
• Sedentary lifestyle

Luckily, there are some nutritional and lifestyle changes we can make to reduce or even eliminate symptoms of PMS. We need to focus on balancing hormones and increasing the quality of what we put into our body. If you are experiencing PMS symptoms that are interfering with your quality of life, I recommend addressing them as soon as possible, as they can lead to more serious reproductive health issues down the line. Some changes to make include:

• Reduce or eliminate refined carbohydrates. They can lead to mood alterations and irritability, as well as depression and anxiety. Focus on complex carbohydrates such as fresh fruits and vegetables, brown rice, oatmeal and quinoa.

• Reduce or eliminate refined sugars and artificial sweeteners. They cause dramatic increases in insulin production, causing sodium and water retention. This can lead to bloating, headaches, swelling, and other PMS symptoms.

• Lower intake of arachidonic acid. Arachidonic acid can interfere with proper prostaglandin synthesis, leading to unwanted PMS symptoms. Foods high in animal fats (conventionally raised beef and poultry) contain lots of arachidonic acid.

• Consume foods that reduce inflammation: fresh fruits and vegetables, fish, grass-fed beef, nuts, seeds, curry powder, garlic, and onions.

• Reduce sodium intake to prevent water retention and support healthy insulin response.

• Avoid caffeine and alcohol. This will help eliminate fluid retention, prevent reactive hypoglycemia, and reverse other symptoms related to PMS.

• Vitamin B6: Supplementing with B6 can help with a variety of PMS symptoms. It increases synthesis of several neurotransmitters in the brain, including serotonin, dopamine, norepinephrine, epinephrine, taurine and histamine.

• Vitamin D: Research has shown that increasing vitamin D levels can help reduce menstrual migraines and other PMS symptoms.

• Essential Fatty Acids: Essential fatty acids help increase beneficial prostaglandin production and decrease headaches, bloating, depression, irritability and breast tenderness. Sources of EFAs include fish oil, seafood, flaxseed oil, evening primrose oil, and nuts and seeds.

• Magnesium: Magnesium can become depleted during a regular menstrual cycle, which can lead to fluid retention and other symptoms of PMS. Supplementing with magnesium helps balance hormones and reduce symptoms.

• Exercise regularly to alleviate stress, increase mood, improve concentration, and support a healthy menstrual cycle.

Know Your Oils

I often get asked about oils, and what the proper oils are for cooking, salad dressings, baking, smoothies, and everything else. There are a few simple rules to follow with oils:

1. Don’t rely on only one oil for all of your needs. They have different smoke points and health benefits, and it is important to understand the differences so you get the most out of your oils.

2. Always purchase the highest quality oils you can find. Organic, cold-pressed, extra-virgin… you want the least processed form of the oil. The more processing the oil goes through, the fewer nutrients it will retain.

3. Store your oils properly. Some oils are hard at room temperature and can be kept in a cupboard. Others are sensitive to heat or light, so should be in darker bottles and kept away from the stove. For example, olive oil is very sensitive to heat and light. Yet, many people store it right next to their stove for easy access, or in a cupboard over the stove. The heat will spoil the oil and make it rancid, eliminating many of its important health benefits. Oilve oil should be kept in a cool, dry cellar or even a refrigerator if you live in a warmer climate. Flaxseed oil is another one that spoils easily and should be refrigerated.

4. Keep all fish oil supplements in the fridge as well to keep those healthy fats in tact.

5. Know the smoke points of your oils. Many use olive oil for cooking. However, did you know that its smoke point is only 325 degrees F? That means that heating olive oil to anything over 325 degrees F will begin to generate free radicals (cancer-causing agents you read about often) and change the chemical structure of the oil such that nutrients are destroyed. If you know the smoke points of your oils, you can use proper oils for cooking, salad dressings, and drizzling over pasta or veggies.

6. Myth: Oils will make me fat. This is NOT TRUE! As long as you are purchasing high quality, healthy oils such as extra virgin, cold pressed olive oil; extra virgin coconut oil; and organic flaxseed oil, they can only benefit your health. They are great for weight loss, hormonal balance, increasing metabolism, clearer thinking, energy levels, improving intestinal bacteria and health, and more. Healthy fats make up our cell walls, and when we avoid them, our cells become clumsy and sluggish, leading to weight gain and other unwanted symptoms.

2.

The Spectrum Organics website has a great chart for the different smoke points of oils (found HERE). I recommend printing this out and hanging it in your kitchen. Try a few new oils this month. When you buy high quality oils, they contain many essential fats and other nutrients that can help keep you and your family healthy!

Stress: Nutrients to Help You Cope

Earlier this week, I talked about the stress response that we all experience from time to time. As you learned, there are many diseases that are closely related to chronic stress levels and what the stress does to our internal balance. So, let’s all make an effort to lower our stress through our lifestyle and diet decisions.

Despite increased cravings for salt, sugar and carbs, focusing on nutrition is extremely important during stressful situations. The following nutrients are beneficial for someone who is experiencing short-term or chronic stress:

Vitamin C: Improves the capacity of the adrenal glands to adapt to stress; normalizes cortisol levels; increases immunity; acts as a powerful antioxidant. Food sources: fresh fruits and vegetables.

Thiamin (Vitamin B1): Provides energy; protects the nervous system and the heart. Food sources: Calf’s liver, nuts, brewer’s yeast.

Magnesium: Helps reduce cortisol levels after exercise; also known to help with strong chocolate cravings (many who crave chocolate are actually deficient in magnesium). Food sources: Nuts and seeds, leafy greens, salmon.

Zinc: Normalizes adrenal metabolism; important for bone health and immunity. Food sources: Calf’s liver, oysters, shellfish, beef, seeds.

Calcium: Deficiency associated with elevated cortisol production; critical nutrient in metabolism. Food sources: Dairy, leafy greens.

Riboflavin (Vitamin B2): Used in many metabolic processes including energy production. Food sources: Calf’s liver, leafy greens, seafood.

Pantothenic Acid (Vitamin B5): Used in energy production; plays a central role in adrenal-cortex function and cellular metabolism; sometimes known as the “anti-stress” vitamin. Food sources: Calf’s liver, egg yolk, fresh vegetables.

As you incorporate these important nutrients into your anti-stress diet, remember to eliminate foods that strain your adrenals and internal balance: caffeine, alcohol, refined carbohydrates, sodium, refined sugars, and any foods you may be allergic to.

In addition to focusing on good nutrition while under stress, don’t forget about the other lifestyle practices that can help significantly with stress reduction. Regular exercise, plenty of sleep, and taking time for yourself each day are all extremely beneficial. Even just taking a few deep breaths when you feel yourself getting worked up can really make a difference.

Enjoy the weekend!