Tips to keep your energy humming all day

Find it tough to stay awake and sustain your energy? You are not alone. Our bodies go through a series of biorhythm and hormonal fluctuations throughout the day which can affect our energy level, along with appetite.

You can play a role in keeping with the rhythm of your body in what you eat and how you move. Everyone has their own style of eating. Some people eat three meals a day, others throughout the day, and others only one meal per day.

Study after study has shown that eating throughout the day is not only beneficial for optimum nutrient absorption and weight control, but for energy as well. Additionally, exercise can help keep blood sugar levels under control, increase metabolism, and stimulate the production of endorphins (the feel good hormones).

Listed below are some tips to improve energy levels and keep them at bay throughout the day.

• At each meal strive to have the mix of protein (20-25%), carbohydrate (40-55%), and fat (20-30%). Combining all three in meals and snacks will help to give you optimum nutrition and energy. Each plays a role in complementing the other. For example, at breakfast, many people have toast with butter/margarine and coffee. Later in the morning, energy may fade. This could be due to lack of protein. Toast provides the carb, and butter/margarine provides the fat. Add some protein and you are complete. Sources of protein include eggs (egg whites have the protein and the yolk has the vitamins, minerals, antioxidants, fat and cholesterol), cottage cheese, yogurt, milk, cheese, meat, fish, soy (such as sausage), or nut butter.


• Coffee or tea anyone? Both coffee and tea contain antioxidants along with caffeine which can wake you up and stimulate the brain. For those who are caffeine sensitive consuming caffeine containing beverages after 2 or 3 pm can cause sleep disturbances.


• Incorporate some snacks. Plan them out. Examples include: Fruit with nuts/nut butter or cheese, hummus with whole grain crackers or raw vegetables, half a sandwich, a small bean and cheese quesadilla, a cup of yogurt with some cereal, dried fruit and nuts, a smoothie which includes protein (such as milk, yogurt, whey, soy, or protein powder), high fiber cookies with milk, chocolate milk, a hearty cup of soup, hard boiled egg with some high fiber crackers. Keep some cereal or air popped popcorn and nut mixes, crackers and small cans of tuna/chicken in your desk as back up.


• Try to eat something in the morning. Many people have a hard time eating in the morning. If so, make a smoothie the night before and have it ready for when you rush out the door. Sip on it on the way to work. Breakfast has been shown to not only help with mental clarity, but with weight and appetite control. Check out the easy recipe below.


• Plan for protein in the midday. We all have felt the snooze factor after a high carb lunch. Protein tends to keep us awake, while carbs can make us sleepy. Consider going a little lighter (but not avoiding) on the carbs at lunch.


• Be sure to have some carbs at dinner. If you are having trouble sleeping/falling asleep, be sure to incorporate a little more carb content (such as potatoes, rice, grains, starchy vegetables) in your evening meal. Carbs have a calming effect and can potentially assist in falling asleep.


• Think fiber. Fiber is the indigestible component of fruits, vegetables, and grains. It adds bulk to stool, helps with satiety, and is beneficial in heart and digestive health.


• Get moving. Exercise has all sorts of benefits, with one of them being increased energy. When you are feeling sluggish at the office, get up and walk around, do some jumping jacks, or climb a flight of stairs. Make it a point to incorporate exercise in your lifestyle every day. Strive for 20-30 minutes every day and incorporate strength training at least twice a week.

Try this recipe below for breakfast or a mid morning snack. If you are caffeine sensitive, use decaffeinated coffee or omit all together.

Mocha Banana Split Smoothie

½ cup 2% milk
1 cup plain nonfat yogurt

1 banana, cut into pieces

1 Tbsp. cocoa powder (no sugar—just cocoa powder)

1 Tbsp. natural peanut butter

1-2 tsp. instant coffee, depending on preference of strength

2 Tbsp. ground flaxseed

1-2 cups crushed ice, depending on preferred consistency

Mix all ingredients in food processor or blender. Makes 2 servings.

For some added decadence, top with some shaved dark chocolate or chocolate covered espresso beans.

Per serving: 260 calories, 16 gm PRO, 27 gm CHO, 10 gm FAT, 7 mg Cholesterol, 7 gm Fiber, 332 mg Calcium, 154 mg Sodium, 798 mg Potassium

Winter Fruit Compote

This versatile dish can be eaten alone, stirred into oatmeal or plain yogurt, and used as a pie filling. It also makes a great an accompaniment to beef, pork, wild game, or poultry.
An added set of benefits include is the nutritional powerhouse of the ingredients. These include heart healthy fibers (found in apples and pears), antioxidants such as quercetin (found in apples and cherries) and flavonoids (found in lemon), which have been linked with reducing inflammation. Lastly, cinnamon has the potential to assist in blood sugar control, reducing blood pressure and cholesterol.

3 Granny Smith apples, washed, dried, cored and cut into large chunks
3 red skinned apples, washed, dried, cored and cut into large chunks
3 fresh pears, washed, dried, cored and cut into large chunks
¼ cup dried cherries
1 tsp. minced fresh ginger
1 tsp. ground cinnamon
1 Tbsp. lemon juice
1/3 cup water

In saucepan, place all ingredients except water. Stir to coat the fruit with ginger, cinnamon, and lemon juice. Add water. Cover. Let cook over medium heat for 15-20 minutes until fruit is softened.
Makes eight one cup servings.
Per serving: 120 calories, 1 gm PRO, 31 gm CHO, 0 gm Fat, 6 gm Fiber, 2 mg sodium, 248 mg potassium

Food Trends to Watch in 2010

It’s a new year and that means food manufacturers will be catering to current consumer interest. According to Nancy Jones of the Gaston Gazette, here are a few trends consumers will see in 2010:

1. An increase in nutrition symbol information. Many people want adequate, easy to understand nutrition information about the food(s) they are purchasing. However, the information is still confusing, and consumers remain skeptical about the information on the label. 48% of consumers claim if the amount of calories were placed on the front of the package it would play an influence in their caloric intake.

2. Sodium reduction. If the trend of information regarding the health benefit of reducing sodium intake (currently the American Heart Association recommends a daily intake of ~2300 mg) continues, shoppers will likely listen, look and buy foods lower in sodium. 51% of Americans claim they usually or always watch their sodium intake.

3. Buying local. 43% of Americans state they try to buy local when possible. The term “local” will evolve in 2010.

4. Packaging. The trend for 2010 is to turn ordinary products into an extraordinary package to purchase. Marketing to eye appeal does work and can enhance and encourage the consumer to buy a particular product.

5. Color coding. More manufacturers will start to color code their products to make it easier for the shopper to find their favorite item. 64% of Americans claim that if packaging within a brand was color coded, it would help them with their selection.

6. Private label brand recognition. With personal income being put to a test with current economic conditions, many shoppers have reduced and changed their spending habits. In response, marketing efforts have increased for private label brands. Private label brands are the brands each particular grocer carries with their particular label or name recognition. Consumers are now associating private label brands with national brands. Typically private label brands are cheaper. Many a consumer has begun to view these brands as high quality and lower cost.

7. Trends in flavor. The interest in potential health benefits of herbs and spices continues to grow. With that, more foods with ethnic flavors are popping up on grocery store shelves. A few examples include items with cinnamon, turmeric, and ginger.

8. Nutrition Ranking Systems. David Grotto, RD, LDN, author of “101 Foods that Could Save Your Life”, and the newly released “101 Optimal Life Foods” summarizes a number of nutrition ranking programs that are popping up on food products. The article was published in Bottom Line Health October 2009. Additional programs with nutrition symbols on their labels include:

a. Guiding Stars. The program was developed by a panel of expert nutrition scientists. It has been implemented in ~1,450 East Coast grocery stores in the United States (US). Some of these retailers include Hannaford, Food Lion, Bloom and Sweetbay. This program may soon be implemented nationwide. Over 45,000 items are scored using a system of credits and debits. Credit items include vitamins, minerals, dietary fiber, and whole grains. Debited items consist of saturated fat, trans fat, cholesterol, added sodium, and added sugars. “Foods are rated only when credit outweighs debits,” states Grotto, “so some foods such as canned vegetables and whole-fat yogurt, are not rated with this system.” Additional categories that are not included in the rating include alcoholic beverages, bottled water, spices, coffee and tea. Guiding stars ranking system consists of stars-one for good, two for better, and three for best rating. For more information go to www.guidingstars.com

b. Healthy Ideas. This program was developed by a panel of nutritionists, along with an advisory board including physicians, food industry executives, and others. Retailers utilizing this logo include Giant Good and Stop & Shop. For a particular product to qualify, it must meet criteria established by the FDA and USDA guidelines as a “healthy” item. Additionally the product must contain 10% of the daily value of at least one or more nutrients such as vitamin A, C, protein, fiber, calcium or iron. For more information go to www.stopandshop.com

c. NUVAL. This program was also developed by a panel of independent health and nutrition experts and led by David Katz, MD, MPH, director of the Yale Prevention Research Center. The program is utilized at Price Chopper, HyVee, and Meijer. It consists of a ranking system of 30 nutrients and nutrition factors, such as protein, sodium, cholesterol, omega fatty acids, etc. A product is ranked on its overall nutritional quality index (ONQI™) and how it fits into a healthy lifestyle. For more specific information go to www.nuval.com

d. Smart Choices Program. Launched in 2009 (see blog post 8/8/09), the program is a joint effort of food manufacturers along with the American Dietetic Association and American Heart Association. It was launched nationwide. Its ranking system is a check mark and is based on 19 product categories. However, at present the program is being revamped. For more information go to www.smartchoicesprogram.com
e. Smart Tag Program. Developed by Sunflower Market registered dietitian, Maya Nahra, this program is an easy to understand color coded label. The program is based on the American Dietetic Association's dietary recommendations. Smart tag labels are utilized in four categories. These include orange for celiac (gluten sensitive), red for heart smart, blue for carb smart, and purple for smart weight. For more information, go to www.sfmarkets.com/nutrition/smart-tags

In summary, health, nutrition, and sustainability will continue to be on the watchful eye of the consumer. Manufacturers are “getting it” and changing their ways.

Many have become more particular about where their product ingredients come from and how they are brought to market. They look at the practices of agriculture, marine stewardship, and other environmental and societal factors. Additional considerations include use of natural resources in packaging and transportation. Things will continue to change and evolve for the better.

Goal Setting for the New Year

It's that time of year when many people set goals for the new year. Looking forward can be positive and empowering. Writing your goals on a piece of paper or typing them in somewhere that you can reflect or add to them is a nice reminder of where you want to steer your life, career, and perhaps health.

Here are a few tips:

• Thou shalt make realistic goals. Striving to look like you did in college whether it be body weight, physical strength, or skin tone is a bit of a challenge. However, many boomers look better now than we did in our twenties. There's nothing written anywhere that you can't get into great shape. It's just about being realistic, and taking it a steady pace.

• Thou shalt not go on crash or fad diets. This is the time of year when we are bombarded with weight loss diets. Trouble is, for many these diets are not a reflection of how an individual eats or lives. They also cost quite a bit of money. If you think about it, the majority of folks end up going back to original eating patterns after the weight loss goal has been reached, and then regain weight. Why should your wallet be the only one losing weight?

• Thou shalt find a qualified professional to help with your health and fitness goals. If you are going to make an investment, how about investing in a few visits with a registered dietitian or nutritionist? These individuals will work with you and create a plan based on your individual lifestyle. They can help you write your goals down, help you shop, teach you how to cook, etc. Rather than spend a lot of money on pre-packaged meals, pills, or powders, how about learning to eat what you enjoy in moderation?

• Thou shalt watch out for the gym. Many trainers are well qualified to teach you how to exercise and get in shape. Many also (try to) sell you supplements. If they start counseling you on calories and nutrition, ask them about their training and education in nutrition. Many do not have nutrition education. I have personally heard a lot of misinformation being given to customers by trainers. Find someone credible!

• Thou shalt give thyself a break. Be good to yourself. Reward yourself for setting goals and making the effort. Things take time. Life is full of setbacks and surprises. Plan for them and don't beat yourself up if you have to change the plan due to "life."

• Thou shalt smile. Whether you are happy or stressed, a smile can calm you. The simple act of smiling releases chemicals in the body to calm you. It also helps relax facial muscles. 

• Thou shalt set some time aside on a regular basis for thyself.  We all need down time. Find something relaxing to do where you can just clear your head.

• Thou shalt try something new. Like the body, the brain needs exercise and stimulation. Try to learn a new card game, language, or something you have thought about. It can stimulate your brain. 

• Thou shalt be kind to others. We are all facing some sort of challenge. We are put here to help each other out. Try it. It may make you feel good and bring on a smile! 
  

Could you be gluten sensitive?

A recent article in the New York Times revealed that a number of individuals may have gluten sensitivity. According to the National Institutes of Health (NIH) 3 million Americans have celiac disease. However, 95% of them don’t even know it.

Celiac disease, also known as nontropical sprue or gluten sensitive enteropathy, is a condition in which individuals cannot tolerate a protein called gluten. Gluten is found in wheat, rye, barley, and oats. Its exact cause is not known, but it is thought that Celiac disease can be inherited by a close relative who has the disease (mother, father, brother, sister). It can also be triggered and occur after surgery, pregnancy, childbirth, emotional stress, or a viral infection. Eating foods with gluten triggers an immune response in the body and damages the lining of the small intestine. 

Symptoms are variable and can include gas/bloating, abdominal cramps, diarrhea, constipation, vomiting, muscle cramps, weight loss/gain to name a few. Consequently, malnutrition, anemia, and osteoporosis may occur due to malabsorption. Infertility has also been linked with gluten sensitive individuals. As it is a rare condition, it can go undetected or even be misdiagnosed. And, since many individuals do not elicit actual symptoms, many healthcare practitioners do not test for it. To diagnose celiac disease, blood tests can be performed to detect if an individual has certain antibodies indicating celiac disease may be present. Additionally, a biopsy of the small intestine, stool tests x-rays of the abdomen, and a bone density test may also be performed if celiac disease is suspected. 

The treatment for celiac disease is excluding all foods containing gluten. In doing so symptoms should improve within a few days, and the intestines should heal within six months. Staying on this regimen is for life, as eating gluten containing products will start the damage all over again. In addition to the products previously mentioned, gluten is added to many foods. Some of these foods include:

·         Emulsifiers

·         Stabilizers

·         Malt/malt flavoring

·         Hydrolyzed Vegetable Protein

·         Wheat Based products

·         Modified Food starch

·         Hydrolyzed Plant Protein

There are also many food manufacturers that make gluten free products. In 2008, over 800 gluten free products came to market.  They are considerably more expensive than their gluten containing counterparts, however. Many local bakeries and restaurants now cater to those with gluten sensitivity.

A number of gluten free flours are made with potato, rice, corn, soy, almond, tapioca, or consist of a blend of these. Xanthan gum is also added to some recipes to improve texture. Additional grains that are gluten free include millet, quinoa, amaranth, buckwheat, cassava, and sorghum. Fresh fruits, vegetables, meats, seafood, poultry, and pork products that are not processed are all foods to be included in a gluten free diet.

Sometimes those with celiac disease may have sensitivity to dairy products (cow’s milk). Usually, after switching to a gluten free diet, the intestines recover and dairy products may again be tolerated. Some individuals may also tolerate oats. It is important to work with your healthcare provider, such as a Registered Dietitian throughout the process of adjusting your food intakes. A Registered Dietitian can be found at www.eatright.org and click on find a nutrition professional for your geographical area. For support, go to www.celiac.org , or call 877-CSA-4CSA. Also, for some great recipe ideas, check out www.csaceliacs.org/recipes.php

Check out the recipe below:

Cheese Bake

2 cups cooked rice

1 cup chopped celery

1 cup shredded carrots

¼ cup chopped onion

1 1/2 cups shredded cheddar cheese (reserve ½ cup cheese for topping)*

½ tsp. salt

½ tsp. oregano

½ tsp. pepper

Mix all ingredients in a bowl. Place mixture in a baking dish. Top with cheese. Bake at 350 F for 1 hour. Makes 6 servings.

Per serving: 200 Calories, 9 gm PRO, 19 gm CHO, 10 gm FAT, 30 mg Chol, 2 gm Fiber, 400 mg Sodium, 193 mg Potassium.

*Soy based cheese may be substituted for those with lactose intolerance.

Spinach Elegante

This recipe is packed with antioxidants and flavor. Serve as a side dish with meat, poutry or fish. Or, an entree can be made by adding a package of tofu.

Spinach Elegante

1 Tbsp. olive oil

1 small onion, chopped

3 cloves garlic, chopped

2 tsp. dried oregano

2 tsp . dried basil

1 red pepper, rinsed, seeded and chopped

1 16 oz. bag frozen chopped spinach, thawed

½ c. fresh chopped parsley
1/4 tsp. salt
1/4 tsp. black pepper

1 4 oz. package goat cheese

2 Tbsp. grated parmesan cheese

In skillet, heat oil over medium heat with onion and garlic until cooked, but not brown. Add oregano, basil and red pepper and cook for 2-3 minutes. Add spinach, parsley, salt, pepper, and stir until combined. Add goat cheese and mix well with other ingredients and heated through. Transfer to a serving dish. Sprinkle with parmesan cheese and serve. Makes 6 servings.

Per serving: 165 calories, 13 gm PRO, 17gm CHO, 7 gm FAT, 4 gm saturated, 2 gm monounsaturated, 5 gm fiber, 285 mg sodium, 10592 IU Vitamin A (212%), 146 mg Vitamin C (244%), 525 mcg Vitamin K (656%), 414 mg Calcium, 1203 mg Potassium, 10 mg Iron.

For Osteoarthritis Glucosamine and Omega Fatty Acids

Many people suffer with pain and disability from osteoarthritis (OA). A number of different prescription medications and herbal remedies have been studied and utilized to assist in alleviating arthritic pain and improving mobility. A recent study conducted in Germany revealed that a combination of glucosamine sulfate and omega fatty acids reduced pain in those suffering from OA.

The study was conducted on 177 people suffering from moderate to severe hip or knee OA. The participants received a supplement of either 1500 mg glucosamine sulfate or a combination of glucosamine sulfate and omega fatty acids (which contained 444 mg fish oil which contained 200 mg omega fatty acids). A number of studies have revealed consuming 1500 mg of glucosamine sulfate in one dose is more effective that consuming supplements over the course of the day.

Over a six month period results revealed that there was a reduction in morning pain and stiffness in the knees and hips. Those in the glucosamine only group experienced between 41.7 to 55.3 percent; those in the combination group experienced a reduction of 48.5-55.6 percent.

The lead researcher, Dr. Joerg Gruenwald, commented on the potential mechanism in that the combination likely worked synergistically. “Omega-3 fatty acids inhibit the inflammation process in OA, whereas glucosamine sulfate further supports the rebuilding of lost cartilage substance.”

In the treatment of arthritis, the above is only one component. Exercise, nutrition, weight management and other existing health conditions all play a role in intervention. Discuss individual treatment with your healthcare practitioner.