Help Your Child Eat Well

Written by Cassie Vanderwall, MS RD CD CDE CPT

A recent anti-obesity campaign from Children’s healthcare of Atlanta’s Strong4Life movement, released a video that has sparked great attention. This PSA, “Rewind the Future,” features a 300-pound man having a heart attack in the ER as his life flashes before his eyes. The viewer gets a sneak peek into the habits that may have led him to that hospital.

Eating well starts at birth and there are a variety of things that parents can do to help their child develop mindful eating habits.

1. Read Books about Food. Help your child to learn about where food comes from.
2. Play Games with Food. Keep food fun and let it penetrate into different areas of life besides the dinner table. Food can be used to help your child with math, shapes, colors, and a variety of sciences including horticulture, biology and chemistry.
3. Plant a Garden. Get dirty with your kids. Researchers have shown that kids who garden tend to eat more vegetables than those who do not.
4. Invite your child to plan the family’s meal. Children who have a say in what they eat are more open to try new foods and tend to have better diets.
5. Ask your child to help prepare the family’s meal. Don’t stop at meal planning, invite your child into the kitchen to learn how healthful food is prepared.
6. Eat as a family. There are loads of benefits that come from family meals, including better communications skills, healthier meal patterns and a stronger sense of belonging.
7. Avoid power struggles. Keep meal time a peaceful time and learn to trust your child’s choices during meals and snacks.
8. Let your child develop their palate. Help your child to explore a variety of foods, including those that you may not like. Remember, just because you like sweets after a meal, or salt and butter with your veggies your child may not. Allow your child to develop their own nutrition likes and dislikes.
9. Allow your child to obey their instinct. From birth, infants follow their internal hunger and fullness cues. They eat until they are satisfied. Help your child to preserve this intuition.
10. Be a good role model. Kids tend to model their parents eating habits. If you’re reaching for vegetables, whole grains, fresh fruit and water, they will too.

Detox: The Body’s Spring Cleaning

Written by: Cassie Vanderwall, MS RD CD CDE CPT

Tis’ the season for spring-cleaning! Take the opportunity to peruse through things acquired over the last several months. Some people truly enjoy the refreshing nature of starting fresh with the turn of this season, and others dread the time it takes to sort, scrub and discard. The body also has a spring-cleaning process, but it happens more than one time per year; it is constant.

 

The Dispute

There is much debate in the nutrition community whether the body needs assistance in the detoxification processes. Some healthcare professionals state that the body can eliminate any toxins it comes into contact with without assistance. Detox critics warn consumers against fad diets that encourage people to hit their body’s “reset button.” Many detoxification protocols are quite extreme and include unhealthful behaviors that can cause more stress to the body; there are healthful habits that can support this natural process.

 

How it Happens

Detoxification is the physical removal of toxins from a living organism.When the body is equipped with healthy lungs, kidneys and a liver the body is constantly detoxing. In fact, the liver’s main function is to process toxins that we ingest purposefully (alcohol, cigarette smoke, charred meats, etc.) and unintentionally (pollution, heavy metals, etc.). In general, the detox process occurs in three phases:

• Phase I: A family of enzymes, known at Cytochrome P-450, lead a series of reactions that create an unstable form of the toxin. These reactions are known as oxidation, reduction and hydrolysis.
• Phase II: This step continues the process initiated in phase I and creates a water-soluble product that can be removed via bile or urine.
• Phase III: Activity in this phase occurs in the intestines where the intestinal cells (enterocytes) pump toxins, known as xenobiotics, back into the bowel. When the toxin re-enters circulation, phase I and II activities also increase, and the overall detox process occurs at a higher rate.

Source: Carahealth.com

It is important to note that not all toxins cause this up-regulation. In fact, toxins from charred meats and cigarettes only increase phase I activity and not phase II. Therefore, there is potential for these toxins to reach unhealthful levels in the body.

 

How to Help

Research in the area of nutrition-supported detox is well underway, but remains inconclusive. Researchers do know that there are several nutrients, parts of foods that help to support the body’s spring-cleaning. Read on to learn how to help:

Reduce Exposure

The simplest way to support detox is by reducing the body’s exposure to toxins. This would include smoking cessation, consuming alcohol in moderation (0-2 servings per day), and avoiding the “dirty dozen.”

The dirty dozen plus are 14 fruits and vegetables that contain the highest levels of pesticide residues. If a person is interested in purchasing organic foods, these are the best ones to start with:

• Apples
• Celery
• Cherry Tomatoes
• Cucumbers
• Grapes
• Hot Peppers
• Imported Nectarines
• Peaches
• White Potatoes
• Spinach
• Strawberries
• Bell Peppers
• Kale and Collard Greens
• Summer Squash

 

Support the Process

Many of the detox reactions require specific nutrients. Therefore, the theory is that by increasing a person’s intake of these compounds they could support the detox process. These include B vitamins, glutathione and flavonoids:

• B Vitamins are found in dark green vegetables, orange fruits, whole grains, beans, poultry, fish and eggs.
• Glutathione is a potent antioxidant made of three amino acids (glutamate, cysteine and glycine). Milk thistle and curcumin (turmeric) have been shown to increase levels of glutathione in the body, fresh fruit and vegetables, and dairy products.
• Flavonoids are yellow-colored antioxidants that are found in several foods, including parsley, blueberries, tea, and citrus fruits.

 

Pick up the Pace

There are two ways to increase the rate of detoxification processes in the body:

• Choose foods that can increase the phase I and II activities, including cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), onions and garlic.
• Stay hydrated by choosing water as the beverage of choice. When the body is well hydrated it is able to carry out its natural functions with ease.

The V-5 “Enjoy the Taste of Eating Right”

The V-5 definitely “Enjoy the Taste of Eating Right.” As a registered dietitian nutritionist (RDN) I couldn’t miss the opportunity of featuring my beautiful children during National Nutrition Month®!

Lily enjoying some pre-meal tummy time.

Eating well is a pillar in the pursuit of overall wellness, especially if you are/were a premature infant. I attribute my children’s well-being to their healthcare team’s (which includes Mommy & Daddy) dedication to feeding them well from day one.

I have bragged on and on about breast milk in past posts, including Mommy Nutrition and 2 Simple Acts, so the following will feature the best solid foods for infants, or Baby’s Super Foods. These also happen to be super foods for the oldest of children- aka adults. I selected the following foods based on their nutrient density, ease of digestion and preparation and friendliness to the young palate.

Tummy time-out for Kali

Grass-fed Beef & Organic Poultry

Meat and poultry are great first foods due to their iron content.  Baby’s stores of iron begin to fade around 6 months so, a food rich in iron is important. Additionally, iron from animal sources (heme-iron) is much easier to absorb and use by the body. Meat also is loaded with B-vitamins and zinc. If you opt for grass-fed over grain-fed cattle, you will also get meat with more healthy omega-3 fats, vitamins A and E, and less of the unhealthy saturated fats, hormones and antibiotics. Organic poultry is ideal for the same reasons; basically more time and attention are directed towards the birds living quarters and nutrition creating a better quality end product.

Lentils

Lentils may be small but they are mighty. They are loaded with protein, fiber, iron, zinc and a host of B-vitamins. They are also a good source of copper, potassium and molybdenum. These legumes are quick and easy to prepare and generally more tender than other types of dried beans.

Bone Broth

This nutritional powerhouse can be made by boiling chicken or beef bones in water and a touch of vinegar. It is a significant source of GAGs, or glycosaminoglycans, chondroitin sulfate, keratan sulfate and hyaluronic acid, which are all “ingredients” for cartilage. Additionally, the red marrow has myeloid stem cells, which supports red blood cell development and the immune system. This broth also is a great source of glycine and proline, which are the building blocks for other amino acids (protein). Glycine and proline are also used by the body to aid digestion, promote healing, and create healthy plasma. Logically, bone broth also provides a good source of minerals found in bone: calcium, phosphorus and magnesium to aid in bone development and maintenance.

Theo chowing down on avocado

Avocado

This fatty fruit is a good source of fiber, vitamins K, E and C, a few B-vitamins, as well as, potassium, and copper. Avocadoes provide a host of anti-inflammatory phytochemicals (antioxidants from plants) and can help with absorption of other nutrients, like carotenoids (orange, yellow and red phytochemicals). Besides aiding in blood sugar regulation and heart health, they also make a great beauty product.

Butternut Squash

This orange, winter squash may require some extra prep work but the sweet flavor and benefits are well worth it. Although squash are a starchy vegetable, their carbohydrate is much different than a potato; it has anti-oxidant and anti-inflammatory properties. The orange color gives away that it is a great source of vitamin A, but it is also loaded with vitamins C, B6 and several minerals.

Gluten-free Oatmeal

This hardy cereal is a great first food for infants. My vote goes to oats over rice for an infant cereal because it is rich in iron, zinc, phosphorus, fiber and protein, as well as, several other vitamins and minerals. It also comes without the worry of arsenic toxicity.

Why gluten-free? Well, gluten is a very inflammatory agent that is found in wheat, rye, barley and some oats and can be difficult to digest. Often times, traditional oats can also be “contaminated” with wheat due to shared processing equipment. I feel it is best for babies to be wheat-free until their first birthdays when they dive into that cake! Overall, I opt for gluten-free because it is much nicer to the kiddos’ digestive tract.

Bella loves to help feed herself

Banana

I had to include at least one common fruit. Bananas are a great first fruit because they are a good source of vitamins C, B6, B2 and of course, potassium. They also provide bone-building minerals, including magnesium, calcium and phosphorus. Besides the benefit of being very convenient to prepare, they are also known as nature’s antacid because they contain a substance that can help the stomach and intestines produce the mucus lining.

Another bonus of the foods mentioned above is that when they are pureed they contain at least 20 calories per Tablespoon, which is equivalent to the average amount of calories in one-ounce of breast milk. When you have picky bottle-feeders who love solids this can be a huge lifesaver!

Ellie loves to help feed herself, too.

Whether these foods are old favorites or perhaps news ones to try, I encourage children of all ages to serve up these super foods and “Enjoy the Taste of Eating Right!”

The sign of good food (Kali)

Bump to Babies

Hello followers!

I just wanted to share my new blog entitled Bump 2 Babies found at: http://bump2babies.wordpress.com/

My hope is that it is a resource for parents, health professionals and baby lovers alike. I am open to suggestions on topics of discussion and investigation just as I am on this blog. So, don’t be shy and stop by to join me on my adventure to having quintuplets!

2013 Food Trends De-coded

 Written by: Cassie Vanderwall

Each year foodies and culinary experts gather to predict the trendy foods and consumer desires for the upcoming year.  Many of the predicted trends from the National Restaurant Association for 2013 revolve around sustainable food and healthy options for kids.

The top 10 menu trends for 2013 will be:
1. Locally sourced meats and seafood
2. Locally grown produce
3. Healthful kids’ meals
4. Environmental sustainability as a culinary theme
5. Children’s nutrition as a culinary theme
6. New cuts of meat (e.g. Denver steak, pork flat iron, teres major)
7. Hyper-local sourcing (e.g. restaurant gardens)
8. Gluten-free cuisine
9. Sustainable seafood
10. Whole grain items in kids’ meals

Several of these trends use industry lingo that yields decoding.  Five out of the 10 trends revolve around sustainability as a culinary theme.  Sustainable practices consider the well-being of the environment and species of food.

In the last year and in the coming year, locavores will abound. Locavores are people who strive to eat foods from their local environment. Unfortunately, the term “local” is yet to be defined in a consistent manner. In general, “locally sourced” foods mean that they are acquired within closer proximity than conventional foods.  Various retailers maintain individual definitions to include: within the same state it is sold or within 200 miles of the store.  “Hyper-local” food sources will increase with individual restaurant gardens maintained by their resident chef.

Sustainable seafood also made the list. Seafood that is farmed or caught via techniques that consider the vitality of the species and water source is considered sustainable.  Some varieties of seafood are better caught/wild (Salmon, Tuna) and others are better farmed (oysters, scallops, tilapia). The Marine Stewardship Council is a fantastic resource for choosing the best sources. You can also find their seal on several certified fish.

In addition to local and sustainable foods, organic foods will still be a hot commodity.  Unfortunately, many consumers often confuse the terms “local,” “organic,” and “natural.” Organic refers to how foods are grown and processed. Organic techniques encourage soil and water conservation, reduce pollution and are considered sustainable practices. For example, conventional farming would use synthetic (man-made) fertilizers, pesticides and herbicides, as well as, antibiotics to protect the food.  Organic farmers would use natural fertilizers (manure), encourage beneficial insects and birds and rotate crops to protect them and encourage growth.

Additionally, organic meat and poultry are fed organic feed and allowed more room to roam with access to the outdoors to minimize illness.  Organic foods that are at least 95% organic bear the certification seal from the USDA.  Current researchers demonstrate that organic foods and conventional foods contain a about the same amount of nutrients (vitamins, minerals).

However, we now know that non-organic foods may be associated with several health ailments due to the pesticide content.  “Natural” foods should not be confused with organic foods, as the term “natural” is currently un-defined.

The remaining of the trends, focus on accommodating the nation’s fight against obesity and providing viable options for persons with a growing food intolerance. About one-third focus on improving the health of American’s children via healthy kids’ meals.  Restaurateurs will now be incorporating more whole grain items such as whole wheat buns for burgers, PB&J on wheat bread, mac and cheese with whole grain pasta. The addition of whole grains will help kiddo’s to achieve greater fiber intake when dining out. They also will be providing more fruit and vegetable side dishes in place of fries. A kid-size serving of French fries contains about 100-200 calories and 5-6 grams of fat. They also typically pack almost 300mg sodium without adding your own. This healthy swap will save children up to 150 calories, several grams of fat and a significant amount of sodium. While adding another great source of fiber, vitamins and minerals.

Additionally, restaurants will be procuring new cuts of meat. Results of a recent study on “muscle profiling” by the Beef Innovations group revealed optimal uses for each muscle found in the chuck (upper back and chest) and round (bottom).

A few of the new featured cuts are Petite Tender, Medallions, Ranch Steak, Sirloin Tip Side or center Steaks, Western Griller Steak, etc.  These new cuts will help increase the use of previously under-utilized cuts in order to decrease cost and provide consumers with smaller, more lean and more tender cuts of meat.

The final predicted trend will be gluten-free cuisine. Celiac disease and gluten intolerance is a growing issue for many Americans. This autoimmune disease now affects 5-10% of Americans. Gluten is a protein found in wheat, barley, rye and some oat products. When gluten is ingested by a person with a sensitivity a vast number of consequences can occur from GI distress to an allergic reaction. It is important to note that gluten-free cuisine does not mean carbohydrate free.  In fact, many gluten-free items have more total carbohydrate than their gluten-containing counter-parts. Nevertheless this trend will greatly accommodate those looking to avoid gluten.

So, what does this mean for the consumer? Overall, these trends will help consumers to support their local farmers, encourage sustainable environmental practices, and accommodate their families with healthy kids’ meals, lean protein and gluten-free options.

Beauty and the Beets

Many people say you are what you eat. So, does that mean if you grab a cinnabun everyday before work that pretty soon you’ll be sporting some large cinnabuns? Maybe.

As always, there is more to it. But, we do know that what we eat directly impacts several different processes in the body. For example, if we eat more sugar, our blood sugar will be higher. If we eat more fat, our cholesterol may go up or down depending on if we chose a big chunk of cheddar cheese or a savory avocado. Most- if not all- of the organs in the body are affected by our typical food choices.

The skin is the largest organ in the body and often manifests the condition of what’s going on inside. Maintaining good skin integrity can be crucial to protecting the body from infection (immunity), maintaining a healthy body temperature and supporting a healthy sense of touch. Our skin completely renews itself every 2-4 weeks as skin cells move from the lower dermis to the upper layers (epidermis) that we can see. The dermis houses the sebaceous glands (sweat, oil), nerve endings, blood vessels, collagen and elastin.  

Collagen and elastin are structural proteins that support the skin’s function. Collagen is a rigid connective tissue, where as elastin (like elastic) helps the skin to stretch and retract. The body stops producing elastin during puberty, and then it’s up to us to maintain the elastin throughout the aging process. Without healthy elastin, collagen begins to become weak and even more rigid. This process can cause changes in skin tone and can lead to the dreaded wrinkles!

Even though there are endless amounts of beauty products, one of the best ways to care for skin is from the inside out. So, if you are looking for yet another reason to eat healthy, look no further.  There are several nutrients that help skin to stay hydrated and nourish the elastin and collagen.

• Vitamin A and Carotenoids

Vitamin A is converted in to retinoic acid in the body, which has been known for years to “cure” wrinkles. There are many topical ointments that contain these retinoids, but why not feed the skin from the ground up? Food sources of vitamin A include orange fruits and vegetables (carrots, pumpkin, oranges, sweet potatoes), as well as, dark green vegetables (kale, spinach, broccoli, asparagus) and eggs (yolk).

• Vitamin B7 (Biotin)

Biotin, like other B-vitamins, are co-factors (helpers) in several metabolic processes throughout the body, including processes that build and repair. Biotin plays a critical role in the formation of the dermis, as well as the base for hair and nails. Biotin can be found in eggs, banana, and certain whole grains (oatmeal and brown/wild rice).

• Vitamin C

This vitamin is a potent antioxidant and thus fights hard to protect the body from damage inside and out. We know that the skin can be damaged by the sun’s UV rays, smoking and pollution. Vitamin C also plays a role in the creation and maintenance of collagen. Most people know that vitamin C can be found in citrus (oranges, grapefruit, lemon, lime), but it is also quite high in leafy green vegetables, bell peppers, and tomatoes.

• Vitamin E

This fat soluble vitamin is also a strong antioxidant that can protect the skin from external and internal damage. Vitamin E is found in nuts, seeds, olives and other vegetable oils, as well as, egg yolks and spinach.

• Other colorful antioxidants

Colorful antioxidants are also known as phytochemicals. There are an abundance of different phytochemicals found within each color category: orange (carotenoids), green (chlorophyll), purple (betaines), red (polyphenols), white (sulfides). Enter the beauty found in beets! Beets are very high in betaines, which are responsible for its deep purple color. This rich color represents the strong antioxidant capabilities of the food, which also promotes anti-inflammatory and detoxification processes throughout the body.

• Selenium & Zinc

Two minerals that are critical to skin health. Selenium is yet another antioxidant that can minimize the damage caused by the sun. It is found in whole grains, including the germ (wheat germ), seafood, garlic, nuts and yet again- eggs. Zinc supports cell growth, including the growth of skin and hair. It can also maintain a healthy degree of oil production. Zinc deficiency is often characterized by dry skin, dry hair and brittle nails. Zinc can be found in nuts, pumpkin seeds, oysters, meat and poultry, as well as, oats and eggs.

• Omega-3 Fatty Acids

These anti-inflammatory fats can help to naturally decrease systemic inflammation. Inflammatory skin conditions include acne, psoriasis, rosacea, and hyperkeratinization often found on the back of the upper arms.  Consuming foods rich in these heart healthy fats may lead to smoother, young-looking skin with less acne and psoriasis. Omega-3 fatty acids are found in fatty fish (salmon, sardines) and seeds (flax, chia).

• Hydration

The last nutrient isn’t a nutrient at all, it’s water. Practicing good hydration means providing the body with enough water to carry out its normal functions in an efficient and effective manner. This may be 4 cups to 8 cups of water per day. The Institute of Medicine currently recommends 9 and 13 cups of water for women and men, respectively. It is always best to start where you are at and build from there. So, if you are drinking 2 cups of water, would on doubling it and if you are drinking 8 cups per day, work on maintaining that amount and adding a cup or 2 throughout the day. It is also important to account for dehydrating beverages including alcohol or caffeine.

Now, instead purchasing another expensive moisturizing cream to protect your skin this winter season, consider starting your day with a hardboiled egg and oatmeal and load up your supper plate with dark leafy greens, salmon and a sweet potato to fill up on skin-nourishing nutrients.

Written by Cassie Vanderwall, MS RD CD CDE CPT

Safe, Simple Strategies for Supporting your Metabolism

Written by: Cassie Vanderwall

It’s that time of year when most reflect on the last year and look forward to all that the upcoming year will bring. Many people resolve to quit smoking, exercise more often, eat more vegetables, drink more water, lose weight, and the list goes on and on. The most common of the resolutions is to achieve a healthier weight. Many people look to lose the 10lbs that they gained over the holidays and more. There are a variety of products, pills and approaches to weight loss, but many may be just another fad and provide nothing more than false advertising.

People looking to enhance their weight loss efforts may seek out methods to boost the mysterious “metabolism” with popular pills or even common foods. But, is there truth behind the claims? It’s time to bust the myths and find out how to support a healthy metabolism.

It is important to first explore what the metabolism is and what affects its function, in order to better understand how to support it. Metabolism comes from the Greek word metabolismos, which is basically how the body uses energy it consumes. Metabolism includes two separate processes:
• Anabolism: Building process
• Catabolism: Breakdown process

The metabolic rate, or the rate in which energy is used to build the body or breakdown the body, is affected both positively and negatively by a variety of factors, including:
• Age
• Gender
• Muscle mass
• Hydration
• Meal pattern
• Activity level
• Sleeping pattern

It is evident that a person’s metabolism slows as they age due to losses in water and lean body mass (muscle). Therefore, in order to maintain a healthy weight it is vital to practice simple, sound strategies to support a healthy metabolism.

• Stay Hydrated.

Choose water as your number one beverage and drink up! Practicing good hydration to support your metabolism by replenishing the body, which is 57-75% water, with fresh stores. This cycling process- out with the old and in with the new- will alleviate stress on the kidneys and liver, which help to filter waste from the body and leave the body refreshed and rejuvenated. Strive for the golden rule of eight 8 ounce glasses of water per day. If at the beginning you feel like your new hobby is running to the washroom, no worries your body will adjust over time.

•  Eat often, but not too often.

Small, frequent meals and snacks can help to feed the muscle and boost the metabolic rate for a short period of time. By eating every 3-4 hours, you avoid “starvation mode” and remind the body that food is plentiful. Fasting and skipping meals can slow the metabolic rate causing the body to store calories as fat and may also cause many to overeat late

Healthful meals are composed of at least three food groups (lean protein, whole grains, fruit, vegetable, low-fat dairy, or healthy fats) and healthful snacks include two foods (fruit, vegetable or grain with a source of protein or fat). This intentional composition can provide stable sources of energy to feed muscles throughout the day and night.r. It is important to not eat too frequently, which can cause the blood sugar (glucose) and insulin levels to remain high throughout the day. By waiting 3-5 hours that body is able to utilize energy consumed and prepare for the next eating episode. A healthful meal or snack can help many to bridge this gap without cravings and swings in mood or energy levels.

• Maintain Muscle.

In general, for every 5-10lbs of muscle, the body will burn an extra 100 Calories per day. Regular exercise and physical activity can help to build and maintain muscle. Muscle mass is the primary engine for the body’s metabolism. Muscle building activities focused on the body’s larger, or major, muscle groups can be an efficient way to support the metabolism and increase strength. Identify safe activities that use the back (latissimus dorsi), chest (pectoralis), core (abdominals), and legs (gluteus, hamstrings, quadriceps, gastrocnemius).  An individual can reap the benefits by incorporating anaerobic, resistance exercises at least two days.
Aerobic activities (walking, jogging, biking, swimming, dancing, etc) are also a great way to give a sluggish metabolism a boost. A good initial goal is to achieve 150 minutes of aerobic exercise every week. In addition to consistent exercise, regular physical activity can increase the metabolic rate. A good goal is to try to get up and move at least one time per hour.

• Catch some Zzz’s.

Inadequate sleep can lead to unhealthy changes in the way that the body uses energy. Researchers found that sleep-deprived people had higher levels of blood sugar and insulin and also had difficulties managing their appetite. Adequate sleep allows the body to rest and repair itself from head-to-toe every night. This includes the body’s hormones, which help to regulate how the body uses energy.

Try to forget about the latest fad foods for boosting the metabolism rate. The best practices to achieve and maintain a healthier weight are to choose water, eat well, move more, and to allow yourself time for rest.

Since every body is different, health behavior changes are very individualized. Seek out sound sources for nutrition and exercise advice, including registered dietitians, certified personal trainers, exercise physiologist and your personal physician.

Raspberry Ketones: Fab or Fad?

Written by: Cassie Vanderwall, MS RD CD CPT

Fab or Fad? Are raspberry ketones a fabulous new way to achieve a healthier weight, or are they just another diet fad?

Adiponectin is created by fat cells and acts upon fat, muscle and within the brain to promote a variety of functions:Raspberry ketones were found to increase production of a hormone (adiponectin) that is used to regulate the body’s metabolism. It may play a significant role in type 2 diabetes, heart disease, fatty liver disease, obesity and thus metabolic syndrome.

• Increases the body’s use of blood sugar (glucose) by increasing insulin sensitivity.
• Decreases the creation of new glucose in the liver (Gluconeogenesis).
• Increases the breakdown of body fat and uses this fat and triglycerides for energy (Beta-Oxidation).
• Protects the arteries from plaque formation by decreasing the expression of adhesive proteins.
• Increases metabolism through the up-regulation of uncoupling proteins.

Therefore, it makes sense that researchers have found:

• People with high levels of adiponectin are typically thinner than those who have lower levels.
• People with diabetes tend to have lower amounts of the hormone than those without diabetes.
• In mice, supplementation of leptin (another key hormone for weight management) and adiponectin completely reversed insulin resistance, but again this was a mouse study.

It is evident that there is an inverse relationship between the level of adiponectin and body fat; the less adiponectin, the more body fat.  It has also been shown that weight loss increases the body’s production of adiponectin. This evidence-based research is quite exciting and shows promise to adiponectin supplementation.

The questions remains, will supplementation of raspberry ketones help the body to reach therapeutic levels of adiponectin?

Unfortunately, it is not possible to reach these levels with food alone. According to Dr. Oz, a person would need to eat 90 pounds of raspberries to equal the current recommended dose of raspberry ketones. Now that’s a lot of berries!  But, do not get too discouraged because every bit helps! It has been shown that by eating more dark colored fruits, including raspberries, blackberries and cranberries individuals can increase their adiponectin levels.

Other nutrition-related tactics to up this fat-burning hormone include:

• Make protein a priority. Eating adequate lean protein from lean meat, chicken, fish, beans, peas, legumes and whole grains because hormones are made from protein.
• More Omega-3 please. Increasing the amount of omega-3 fatty acids in your day by choosing fatty fish, walnuts or almonds, and flax or chia seeds. It is also important to watch your intake of omega-6 fatty acids from corn, soybean and safflower oils.
• Drink coffee! Coffee drinkers who drank 1-2 cups (6-12oz) of coffee per day had the highest levels of adiponectin among coffee and non-coffee drinkers.
• Move more. 40 plus minutes of aerobic, heart pumping exercises, like brisk walking, jogging, biking  climbing stairs, jumping rope, dancing, or swimming, per day, at least 4 times per week also will encourage the body to make more adiponectin.

All in all, the jury is still out on if raspberry ketones can truly increase adiponectin levels enough to promote body fat losses. But, we do not it is safe to try. In the mean time, don’t forget about the tried and true methods to increase adiponectin and achieve a healthier weight listed above.

Fat: The Good, the Bad and the Ugly

Written by: Cassie Vanderwall

Fat is the most dense form of energy with 9 calories per gram; this is more than twice the number of calories per gram found in carbohydrate or protein. Fat helps the body to grow and develop, absorb fat-soluble vitamins (A, D, E & K), and provide cushioning for organs and cells.  Fat is also a great storage space for extra energy in the body. The body is able to find all sorts of places to store fat. When tissue stores max out, the body will often begin storing fat in the organs, such as the liver. High levels of fat in the body also increase the amount of fat that is being transported throughout the bloodstream via lipoproteins, or cholesterol including low-density lipoproteins (LDL), high-density lipoproteins (HDL) and triglycerides. Over the years, researchers have concluded that intake of specific fats can modify not only fat/cholesterol transportation levels, but also fat storage.

We have designated fats as heart healthy versus not heart healthy. Most “heart healthy” fats are those that are fluid in nature (unsaturated) whereas most rigid fats (saturated) tend to increase levels of “bad” cholesterol and thus are not heart healthy. Unsaturated fats are long carbon chains that have one or more double bonds. Mono-unsaturated fats (MUFAs) have only one double bond, whereas Poly-unsaturated fats (PUFAs) have more than one. The image portrays a triglyceride with a saturated fat at the top, followed by a MUFA and a PUFA at the bottom.

MUFAs are liquid at room temperature and become solid when chilled. Olive, canola, peanut, sunflower and sesame oils, avocadoes, nuts and seeds are all good sources of MUFAs and are quite high in the Western diet. MUFAs are considered a good alternative to saturated fats due to their fluid nature.

PUFAs are liquid at room temperature and when chilled. These essential fats are composed of:

• Omega-9 common in animal and vegetable oils and made by the body,
• Omega-6 from soybean, corn and safflower oils, and
• Omega-3 fatty acids found in fatty fish (salmon, mackerel, herring), some nuts and sunflower seeds. Omega 3 fatty acids can be further broken down into DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid).

Americans tend to consume more omega-6 fatty acids from vegetable oils found in fast and processed foods, versus omega-3’s from cold water fish, nuts and seeds. It is important to note that all PUFAs play a significant role in brain function, immunity and growth, but excessive omega-6 intake may increase inflammation in the body, whereas the omega-3’s tend to put the fire out.  Omega-6 fatty acids promote hormones that increase blood clotting and cell growth/division and omega-3’s decrease blood clotting and unhealthy cellular growth/division. This oppositional relationship accentuates the importance of consuming these fats in balance, or lower omega-6 : omega-3 ratio so one function does not over-ride the other.

Saturated fats have been coined the “bad” fat since high intake of saturated fat in the West correlates nicely with cardiovascular disease and high LDL (bad) cholesterol. Saturated fats are saturated with hydrogen atoms and do not contain any double bonds. This causes them to be solid and rigid at room temperature. Animal products (meat, poultry skin, butter, cheese, cream, high fat milk, ice cream, etc) are all high in saturated fat. It was thought for some time that saturated fat was only found in animals. But, now we know that tropical oils, including palm (image to the left) and coconut, also have saturated fat. The oil from the palm fruit’s flesh is much healthier than that which is extracted from the kernel. Researchers are now beginning to distinguish the health consequences of the animal versus plant-based saturated fats, because coconut oils do not appear to have the negative effects. Many believe this difference is due to the length of the carbon chains.

According to a recent study on medium-chain fatty acids (MCTs), with 6 to 10 carbons, MCTS differ from longer chain fatty acids. MCTs are more water soluble and are absorbed at a faster rate than longer chains and thus are not as likely to be stored by the body. Additionally, dietary lifestyles high in longer chain fats versus MCTs tend to increase the risk for heart disease and insulin resistance. To make matters more confusing, animals that are grain-fed versus grass-fed tend to be lower in calories and unhealthy saturated fats and higher in omega-3’s, vitamins A and E and other antioxidants.

Trans fats were not discussed above, but it is best to keep these sources of fat minimal at less than 1 gram per day.

Current recommendations suggest that most people allot 30% of their daily calories to fat with the majority of the fat coming from Omega-3 sources (fatty fish, walnuts, flax seeds), a bit coming from Omega-6 sources (other nuts and seeds, vegetable oils) and a growing percentage from MCTs (coconut, olive). The recommendation to keep saturated fat low, 7-10% of daily calories, is still a strong guideline due to the prevalence of atherogenic saturated fats in America.

It does seem that nutritional recommendations change with the direction of the wind. I consider this a good thing because it means we are continuing to research and learn what is best for our bodies and overall health. If there are issues, or questions, that you have, please do not hesitate to ask or send a message. I am happy to explore them with you!

Tactics to Avoid the Trick and Enjoy the Treat

Written by: Cassie Vanderwall

Halloween can be a scary time for more reasons than the goblins and spooky ghosts. Halloween seems to kick-off the season of treats. Many parents dread Halloween due to the amount of candy that their child drags home after a long night of trick-or-treating.  This can be unwelcomed, especially if any member of the family is attempting to manage their weight.  Let’s take a moment and spin this into a learning opportunity.

Trick-or-treating is a great time to teach kids about moderation. Remember, Halloween candy is no different than other sweets and desserts.  There is a growing body of research that encourages families to mark no food as forbidden. Ellyn Satter encourages parents to help their children to, “Learn to manage sweets and to keep sweets in proportion to the other food [they] eat.” Moderation can be a difficult concept to grasp, but it is a lesson worth learning. According to research, treat-deprived children often end up weighing more later in life due to hoarding forbidden foods, where as children who are permitted to enjoy treats regularly maintained a healthier weight. Additionally, authoritative food policies often encourage sneaking and hiding behaviors.

Brave parents may allow their children to manage their own stash of Halloween candy and possibly learn the hard way after a few belly aches. Other families may wish to combine the booty and sort through it together; allowing each member to identify the candies that they “love,” “like,” and can “do without.” Most people find it beneficial to throw out the candy that they can live without and enjoy the rest 1 piece at a time as part of a meal.

It is helpful to refer to published guidelines regarding added sugar to identify a healthy way to enjoy candy. Currently, the American Heart Association recommends a certain number of grams of sugar per day based on their age and gender. For reference, there are 4 grams of sugar in every teaspoon of sugar.

• Men: 36 grams per day (9 teaspoons)
• Women: 25 grams per day (6 teaspoons)
• Pre-teen and Teenagers: 20-32 grams per day (5-8 teaspoons)
• Children (4-8 years): (3 teaspoons)
• Preschoolers (2-3 years): 16 grams per day (4 teaspoons)

In order to do your part and limit the extra sugar that enters your home, choose to hand-out the following candy alternatives:

Non-Food Alternatives:

• Stickers
• Glow sticks
• Play dough
• Rings
• Toothpaste/Floss/Toothbrush
• Pencil/Erasers
• Post-it’s
• Bubbles

Food Alternatives:

• Sugar-free Gum
• Granola Bars
• Pretzels
• Crackers
• Trail mix

So, with moderation in mind may, the force be with you as we forge into the season of sweets!