Are Vitamins Worth It? March 23, 2008

I received a great question about whether multivitamins (MVI) are even worth taking because they heard they were not absorbed by the body. Generally dietitians do recommend vitamins for those who are on a restricted diet (for weight loss) or who struggle to get all the necessary nutrients through their diet for one reason or another. If I were to see you in my office I would say any general MVI will do. I do recommend looking for the US Pharmacopoeia certification on the bottle. This is a voluntary certification which the tests for purity, and it tells you the supplement does in fact contain the ingredients which it claims to have. Believe it or not, this is an issue in the supplement world. For a full list of brands with the USP certification, please visit: http://www.usp.org/USPVerified/dietarySupplements/supplements.html .

The issue of absorption is an important one for supplements because some nutrients, in excess, will just be excreted in the urine. In particular, water soluble vitamins have a limited capacity to be stored and are therefore excreted. Water soluble vitamins are vitamin C and the B complex vitamins. Some vitamins offer these nutrients in a “time released” form in hopes that you will not excrete the excess. “Mega” vitamins offers some nutrients in amounts that exceed 100% of the Recommended Dietary Allowance (RDA). I recommend people stay away from these vitamins because vitamin toxicity is a possibility. It is also important to remember that a healthy diet will provide a substantial amount of the nutrients your body needs for good health. I see vitamins as a “safety net.”

There are a lot of specialized and high end supplements available out there that promise many wonderful things. If you are considering one of these, look for one that is supported by several clinical research studies on their particular product. To answer the original question, finding a supplement that shows it is bio-available (it is actually absorbed by the body) would be optimal. I have some personal feelings about this in particular. If you are interested in knowing about them, please post a statement below and I will respond to your email address.

In general, I think vitamins can be a healthy addition to your daily routine. As long as a supplement is generally safe and ethical (based on the above statements) then I believe they are a personal choice. If you feel a high end product is beneficial and safe then I encourage you to continue taking it. If you are happy with your store brand multivitamin, keep taking it!

Soy Milk vs. Regular Milk January 31, 2008

Many people are choosing to switch to soy milk for a variety of reasons. Soy milk can be a great addition to the diet but there are many things to consider before you choose the right brand.  Not all soy milk is created equal. Use these tips to help find the best soy milk for you.

Calories

Regular soy milk is comparable in calories to 1% milk. There are many brands that range from 80 calories per 8 oz servings to 100 calories per 8 oz.  Flavored soy milks can contain more calories because they are sweetened.  Light soy milk is available which contain 50 -70 calories per 8 oz. They will also taste a little more watered down.  Choose a soy milk according the calories that fit with your needs. For those who are watching their calorie intake, stick to a light soy milk.

Fat

Soy milks vary by fat content as well. Varieties range from 0 grams of fat to about 4 grams of fat per serving. It is best to choose a brand that is low in fat, especially saturated and trans fat. Again, those who have restricted calorie needs would want to choose a brand low in fat. However, 4 grams of fat (with 0 grams saturated fat) is still not a bad choice.

Functionality

“Functional food” is the term used to describe foods that are fortified with nutritients that offer additional health benefits (like help lower cholesterol). Soy milk has definately joined the functional food scene as you can find soy milks with fiber, omega-3 fatty acids, and calcium. I think this is a great feature of soy milk as you can kill 2 birds with one stone when you drink it. The best way to pick which version is best for you is think about what might be lacking in your diet. If your fiber intake is low, then choose soy milk with fiber. If you don’t like eating fish but want the benefits of omega-3’s, then choose this version. If your diet is low in calcium, choose the extra-calcium version.

Calcium

All soy milks are typically fortified with at least 30% of the Recommended Daily Allowance of calcium. Therefore, you do not need to worry about missing the calcium naturally found in milk.

Taste/Flavor

This is definately an important factor in choosing the right soy milk for you. Each brand has a different flavor that you may or may not like. So don’t give up if the first one you try doesn’t suit you well. Usually, if a soy milk is lower in calories than another type, it will taste more watered down. This could be a good or bad thing in your opinion. I recommend trying a single serve of the different flavors and brands before committing to a larger size. It is also good to brake yourself into soy milks by trying the flavored kind first. I personally believe that when you use it in cereal, it’s hard to tell the difference.

If you have a favorite brand/flavor of soy milk, please post it below. Thanks!

The Food-Hormone Connection January 15, 2008

It seems that women have been blessed and cursed with a wonderful array of hormones. It would be easy if they worked exactly the same way throughout the lifespan. Unfortunately, they change as women progress through life and sometimes leave us not quite right. I have been doing a lot of research in the area of hormones and food for a women’s health class I am contributing to. As I learn more, I will continue adding to this post. Here’s some info on specific foods and their role in helping to normalize the symptoms of flunctuating hormones.

Flaxseed contains lignans that have a weak estrogen-like effect. This means that flaxseed may help reduce hotflashes during menopause and PMS symptoms for that time of the month.

Soy may provide relief from menopausal symptoms because of its weak estrogen-like effect. It also may help to prevent osteoporosis, a negative side effect of menopause. Soy is considered a safe addition to the diet for those women who do not have a strong personal or family history of breast cancer. The recommended daily dosage is about 25g or less a day of soy protein. Soy foods are not recommended for those with hypothyroidism because it can interfer with the medication Synthroid.

Vitamin E, when combined with soy, may help to relieve the symptoms of menopause. It has also been proven to reduce the risk for heart disease. Good sources of Vitamin E are vegetable oils, nuts, and broccoli.

Black Cohash may help to relieve menopausal symptoms like hot flashes and night sweats. It’s important to know that research has not proven its effects.  There also seems to be no serious adverse effects except possible GI discomfort and possible interaction with antihypertensive drugs.

Nutrition Books November 15, 2007

There are a ton of books on nutrition. Most of them are diet books, highlighting a new way to loose weight. Again, be skeptical about who you trust to tell you the right way to eat. 

This is the list of some of my favorite books and why I like them. I will keep adding as I come across more good books. 

1. Sports Nutrition Guidebook by Nancy Clark, RD: This book is geared for active people and how to eat to fuel their body. It also gives a lot of good general healthy eating information and is helpful to the athlete and non-athlete. The book is also written in an easy-to-follow-language.

2. What to Eat by Marion Nestle: This is a newer release that reviews all the hot topics of nutrition. If you are confused about what is healthy or harmful, read this book. I think everyone should read this book.

3.. Genetics: The Nutrition Connection by Ruth Debusk: This is a very scientific book that explains how genetics and nutrition are related. It’s a fascinating book.

4. It’s Not Just Your Genese by Ruth Debusk: I haven’t read this one yet but I believe it’s a more consumer friendly version of #3.

5. Fat is not Your Fate by Cathie Christie and Susan Mitchell:  This book helps you apply the principles of nutrigenomics to your everyday life. People are at risk for different diseases based on their genetic profile. This book will show you how to prevent your family history from happening to you. Dr. Christie was one of my professors at UNF and she is awesome.

6. I’d Kill for a Cookie by Cathie Christie and Susan Mitchell:This book helps you understand the science of eating. If you need some strategies to fight off afternoon cravings or increase your energy, this is a great book.

Preserving Nutrients in Produce November 5, 2007

Prepping your own produce at home can be intimidating. Many of the nutrients found in fresh produce are water-soluble and can be lost in the cooking process. Here are a few points to follow to ensure your fruits and veggies keep as many nutrients as possible.

1. Store produce in the fridge (except tomatoes and bananas). The enzymes that breakdown produce are most active at room temperatures. Chilling produce will help to slow down spoiling. Cooked veggies can last about one week in the fridge.

2. If you cut, puree, or cook a piece of fresh produce, store in an airtight container to prevent nutrient breakdown from air.

3. Some fresh vegetables can loose up to half of their nutrient content during washing, boiling or canning. This is because produce contains many water-soluble nutrients (B vitamins, vitamin C, anti-oxidants, minerals). Wash produce quickly and vigorously, but do not soak it. Serving vegetables in their cooking liquid helps to keep some of those nutrients. If you are pureeing the cooked vegetable, use some of the cooking liquid to moisten the puree. 

Steaming is one of the best ways to prepare cooked veggies to retain the most nutrients. Stir-frying veggies in a small amount of oil also increases nutrient preservation. The microwave is a quick, healthy way to cook veggies. Simply put prepped veggies in a microwave safe bowl, drizzle with water, and cover with plastic wrap. Heat at 30 second intervals till you reached your desired tenderness.

Don’t forget that frozen produce can be just as good as fresh fruit. Frozen produce is picked at their peak of ripeness and flash frozen immediately. This helps preserve its nutrient profile. Buying frozen produce is also a great way to enjoy items that are out of season.

Flax Seed vs. Wheat Germ September 29, 2007

Benefits of Flax Seed 

Flax seed has gained a lot of populatrity lately because it is an alternative source of omega-3 fatty acids (alpha linolenic acid - ALA), especially for those who do not care for fish.  Fish oil contains omega-3 fatty acids called eicosapentaenoic acid (EPA). During digestion, the body converts the ALA to EPA. Why do omega-3 fatty acids matter? Omega-3’s have anti-inflammatory benefits which helps to preven inflammation in the arteries (atherosclerosis), the joints (osteoarthritis), and the lungs (asthma). Omega-3’s may also help to improve insulin resistance, reduce cholesterol, reduce blood pressure, and reduce the risk of cancer. In addition, flax seed contains fiber, which also helps with the same things listed above, a little iron, and a tiny bit of calcium. Remember that is important to consume flax seed in a ground form. Store ground flax seed in the freezer.

Nutrition Facts for Flax Seed: Serving Size = 2 tbsp ; 60 kcals, 4.5g fat, 4g of carbohydrate, 4g of fiber, 3g protein, 4% DV for iron, 2% DV for Calcium, 4% DV Vitamin E, 13% DV folic acid

Benefits of Wheat Germ

I consider wheat germ the healthy additive of choice before flax seed became popular. Growing up I remember my mom always put wheat germ into our pancakes. Wheat germ has a nutrient profile similar to flax seed. It contains fiber and 20% of your daily need of folic acid. The other nutrients found in these specs of power are magnesium, thiamin, phosphorus, and zinc.

The Difference

The biggest difference between the two is that flax seed is able to contribute the omega 3 fatty acids. In my opinion, this makes it superior to wheat germ. A heart healthy diet aims to increase the amount of omega 3 fatty acids and this in one easy way to do just that.

Nutrition Facts for Wheat Germ: Serving Size = 2 tbsp ; 50 kcals, 1g fat, 6g of carbohydrate, 2g of fiber, 4g protein, 4% DV for iron, 15% DV for Thiamin, 20% DV Vitamin E, 20% DV folic acid

How to Use It

Flax seed is easy to  include in your diet. Add it to any baked good for a virtually invisible health boost. It is also great sprinkled over dry or hot cereal, yogurt, and in smoothies. You can buy it ground (”flax meal”) or in the seed form. Run seeds through a cheap coffee grinder to make your own meal.

Post New Questions Here September 7, 2007

Respond here with your nutrition question.

A lot of letters after my name… September 2, 2007

I recently completed my 7 years of nutrition education. It is a great feeling. Let me take just a moment to educate you on what it takes to be a dietitian. I completed by bachelor’s degree at FSU. I then spent 9 months in Raleigh, NC learning how to be a dietitian in my official “dietetic internship.” Once my internship was over, I was eligible to take my registration exam. This is a very scary, long exam, testing your knowledge in all areas of dietetics. After passing this, I officially became a RD — Registered Dietitian, and could also become licensed in my state to practie nutrition. I decided this was not enough education and started my masters degree. Now it is all over and this is what I am left with:

Jenna Braddock, MSH, RD, LD/N

So why the long story? I only tell you this because it takes a lot of time and work to become a “nutrition expert” (which is what the American Dietetic Association labels dietitians). It’s time to start being a smart consumer. Do not believe everything you read about nutrition from everyone who writes it or says it! This is where the confusion comes from. The diet business is a huge money-making enterprise. Most, but not all, people are out to make money. Keep this in mind when you pick a health magazine. Look for credentialed authors, especially an RD, and always be sceptical of new information.

Here are just a few tips to help you decifer solid nutrition information:

1. If it sounds too good to be true, it probably is. Sorry.

2. Someone who has been “certified” or “trained” in nutrition, is not an expert.

3. You don’t have to spend a ton of money to eat healthy and you don’t have to eat only organic food to be healthy.

4. Be skeptical of those who have food grudges against things that don’t sound all that bad.

5. One scientific study is not enough to change your whole life around. It might clue you in on something, but more evidence is usually needed.

Please feel free to post questions about whatever nutrition idea you would like some answers about. I will do my best to help you find the truth or maybe just a fresh perspective.

Have a healthy day!