Nutrition Specialists Glendale AZ
Nutritionist, Personal Trainer
Nutritionist, Osteopath (DO)
Nutritionist, Colon Hydrotherapist, Health Spa
Internal Medicine, Nutrition
Medical School: Finch U Of Hs/Chicago Med Sch, North Chicago Il 60664
Graduation Year: 1980
Family Practice, Nutrition
Medical School: Kirksville Coll Of Osteo Med, Kirksville Mo 63501
Graduation Year: 1986
Nutritionist, Personal Trainer
2010 Dietary Guidelines: A Blueprint for Health
Every five years, the USDA and Health and Human Services review and update the Dietary Guidelines for Americans, a set of recommendations designed to improve the nation’s health. The dietary guidelines are evidence based, utilizing the most current scientific research. Because more than one third of children, 72% of men, and 64% of women are overweight or obese, the 2010 guidelines emphasize improving food choices and increasing physical activity to achieve a healthy weight. Even people at a healthy weight will benefit from choosing foods high in vitamins and minerals and participating in regular physical activity.
The basics of the 2010 guidelines differ very little from 2005. Two broad topics are emphasized: balance calories to achieve and maintain a healthy weight and focus on consuming nutrient-dense foods and beverages. Key recommendations include the following:
• Nutrients (vitamins, minerals, fiber) should come from foods, not from fortified foods and supplements.
• Get off the couch or out of your chair and increase your activity level.
• Eat more dark green (eg, broccoli, kale, spinach), red (eg, beets, apples, tomatoes), and orange (eg, carrots, winter squash, peaches) fruit and vegetables for important nutrients.
• Choose whole grains at least 50% of the time. Look for the word “whole” in the first word on the list of ingredients for a product.
• Decrease sugar intake by drinking water instead of sweetened beverages.
• Eat seafood more often. Replace meat or poultry at least two times per week with a total of 8 ounces of seafood or more.
• Plan meals to include plant-based foods such as nuts, seeds, vegetables, fruit, whole grains, and legumes (eg, chickpeas, lentils, kidney beans).
• Replace fats that are solid at room temperature with liquid oils.
• Consume less sodium. The general recommendation is to consume no more than 2,300 milligrams of sodium per day. If you&r...
Foods That Boost Immunity
Some West Coast restaurants are now serving “immunity-boosting” dishes. Can’t get to the West Coast? No problem. Just cook at home with the same ingredients the chefs use to enhance immunity. These include fruits and vegetables (especially dark or brightly colored varieties, which are high in antioxidants and flavonoids) and seafood (such as salmon, tuna, and New Zealand mussels, which are high in omega-3 fatty acids). And, says Joanne Larsen, MS, RD, LD, “Spices, especially turmeric and curcumin, are beneficial, too.”
Another healthful food often seen on menus created by health-conscious chefs is soy. Although it’s a food that has health-protecting benefits, few Americans eat it. “Soybeans and foods made with soy protein isolate contain isoflavones—estrogenlike substances that have cancer-protective effects and are especially effective against breast cancer,” says Larsen. “An easy way to increase your intake is by drinking soy milk or eating vegetarian entrées made with soy. Maybe try replacing the meat from one meal a day with a vegetarian alternative made from soy.” Other disease-fighters include mushrooms, green tea, beans, and oatmeal.
Larsen offers more tips for charging up your immune system:
Why a glass-half-full mentality is better for your weight—and your health
Each day, without being aware of it, you see a glass as being half full or half empty with respect to nutrition. Do you emphasize the positives, such as striving to eat a more nutritious diet to enrich your health? Or do you focus more on what you shouldn’t have—fatty foods, sugary delights, and high-calorie favorites. Why does it even matter? Because research tells us that different eating strategies have distinctive effects on weight and health. Some are good and some are, well … not so good.
A study published in the European Journal of Clinical Nutrition examined the eating styles of 4,393 healthy individuals. The goal of this study was to investigate little-recognized contributors to the obesity epidemic. And to control for genetic influences, the subjects in the study were Finnish monozygotic twins.
The eating style most closely linked to obesity and poor eating habits was what the researchers called “restrictive overeating.” People in this group avoid certain foods such as high-fat items but then also have periods of overindulging. Snacking, grazing at night, and avoiding fatty foods were also associated with excess weight, although the researchers point out that these behaviors stem from restrictive overeating. The eating style most closely tied to a normal weight was “health-conscious” eating. Instead of restricting certain foods from their diets, health-conscious eaters look for ways to include healthy items.
“People who alternate restricting and overeating appear to be more vulnerable to obesity than are individuals who maintain a balanced level of energy intake,” says lead researcher Anna Keski-Rahkonen, MD, PhD, an epidemiologist from the department of public health at the University of Helsinki in Finland. “Because maintaining a restrictive diet for long periods is nearly impossible for most people, they eventually compensate by overeating.”
Keski-Rahkonen explains that studies like this one point to reasons other than genetics for being overweight. And she adds that when you look at it from an evolutionary standpoint, the study results make sense “because for most of their history humans have had to struggle with the scarcity of food, but in our current food-abundant and inactive environment, our ancient weight control mechanisms turn against us,” she says. “A constant imbalance in energy intake and expenditure results in weight gain.”
Apparently, the human body—and mind—doesn’t respond well to feelings of deprivation. When this happens, food becomes even more a focus, with snacking, grazing at night, and focusing on external cues causing an eventual response to overeat. Looking at eating in a positive light, including more fruits and vegetables, lean meats, and healthy fats, and eating fewer calorie-dense foods, is a much ...