Are You Taking Your Vitamin and Mineral Supplements Correctly?   Many people take vitamin and mineral supplements for a variety of reasons. We might think just taking them is enough, but did you know how and when you take your supplements can make a difference in how you tolerate and absorb them?  For best absorption and tolerance consider the following: Larger Doses If you are taking calcium, which usually is 400 mg – 600 mg per dose, and take it with other minerals, such as iron, it can affect how much is absorbed. It is recommended to take calcium separately from other minerals fo ..read more

MOVEMENT FOR IMPROVED HEALTH   BENEFITS Reduces the risk of chronic diseases Cardiovascular disease Type 2 diabetes Alzheimer’s disease Dementia Promotes weight loss Strength training will increase muscle mass and decrease fat mass Cardiovascular training will keep your heart strong and blood pressure down Stretching will help your muscles stay strong and lean   HOW MUCH & HOW OFTEN 150-300 minutes of moderate-intensity physical activity each week 75-150 minutes of vigorous-intensity physical activity each week Exercise does not have to be done all at one time. It ..read more

FIBER     FIBER’S JOB HELPS TO ALLEVIATE CERTAIN HEALTH PROBLEMS Chronic constipation Hemorrhoids Diverticulosis IBS Colorectal cancer Lowers cholesterol Prevents obesity Prevents heart disease Prevents diabetes   TYPES OF FIBER INSOLUBLE FIBER Not digested Adds bulk to stools Passes quickly through the GI tract INSOLUBLE FIBER FOOD SOURCES Wheat bran Whole grains Skins of fruits & vegetables SOLUBLE FIBER Attracts water when passing through the large intestine The stool is softer and easier to pass SOLUBLE FIBER FOOD SOURCES Beans Fruit Oats Nuts &am ..read more

NUTRITION 101 PROTEINS: Helps to make enzymes, hormones, and neurotransmitters Supplies B vitamins, vitamin E, iron, zinc, and magnesium to help build bone and repair muscle Food sources: chicken, fish, beef, pork, veal, eggs, milk, seeds, nuts, beans, tofu A rule of thumb is to consume 15-30% of your calories daily   CARBOHYDRATES: Provide the body with glucose, which is converted into energy to be used by the body’s cells, tissues, and organs; it is then stored in the liver and muscles for later use, especially with aerobic exercise They include fiber, starches, and sugars, fiber ..read more

Meal Planning   When it comes to improving our diet, many people find that eliminating potential barriers can help them stay on track.  Maybe it was a long day of work and you come home to an empty fridge and result to ordering takeout. Or you are running from meeting to meeting and opt for a vending machine snack instead of lunch. We’ve all been there. For many people, the mental and physical energy required to plan and cook a nutritious meal can become overwhelming to the point they decide to opt-out entirely. So how do we set ourselves up for success and prevent overreliance on su ..read more

“EARLY” SPRING FRUITS & VEGETABLES APRICOTS Contain antioxidants vitamin C and beta-carotene Eat them by themselves Mix into yogurt parfaits Mix with ice cream Pair with chicken, pork, fish ASPARAGUS Stalk colors include white, green, purple Contain prebiotics Green and white asparagus contains folate White asparagus contains antioxidants RHUBARB Stalks contain anthocyanins Pairs well with strawberries Cook in stews, soups, sauces, chutneys LETTUCE Rich in potassium, vitamin A, vitamin C, vitamin K Spring mix Arugula Chicory FIDDLEHEADS A gree ..read more

How To Spot Health Misinformation   According to the Department of Health and Human Services, “misinformation is information that is false, inaccurate, or misleading according to the best available evidence at the time.” For clarity, there is misinformation and disinformation.  Misinformation is not necessarily designed with ill intent but may be misrepresenting the facts. Disinformation is designed to fool the reader or viewer to get them to buy a product or service or convince them to change their mind about a topic for another’s gain (such as villainizing a particular food or maki ..read more

PLC EXAMS & ELECTIVES  THE ROLE OF THE REGISTERED DIETITIAN   FOOD DIARY:   The Patient is to fill out a 3-day food diary before their appointment date. Upon receiving it,  the RD will enter in all the food and drink and amounts noted in the database. This will calculate the amount of protein, carbohydrates, fat, saturated fat, unsaturated fat, calories, fiber, and any vitamin & minerals the pt is deficient in. This will be gone   over when the pt meets with the RD at their appointment date.  CAS (Coronary Artery Screening or Calcium Score):&n ..read more

Easter Egg Dyes With Food   ORANGE = YELLOW ONION SKINS  YELLOW = TUMERIC  TURQUOISE = RED CABBAGE  BLUE = BLUEBERRIES  GREEN = SPINACH  PINK = BEETS    HOW TO MAKE A DYE BATH:  Combine 1.5 cups of water   Combine 2 tablespoons of powdered spice or 1 cup of chopped fruit or vegetable matter  Bring to a boil then simmer for 10-15 minutes  Strain the dye into a bowl and add 1 tablespoon of white vinegar  Color the eggs with less time as a lighter color and more time as a darker color  The post Easter Egg Dye ..read more

NATURAL REMEDIES WITH SUPPLEMENTS:  QUERCETIN  Antioxidant  Blocks the release of histamine  Supports heart and brain health and lowers cancer risk  Foods include apples, asparagus, blueberries, broccoli, cabbage, cauliflower, cilantro, cranberries, grapes, kale, green tea, onions    BROMELAIN Enzyme  Helps with sinusitis and rhinitis  Decreases inflammation with regard to arthritis and asthma  Aids in protein digestion decreases the risk of thrombosis and edema  Foods include pineapples    PROBIOTICS  Good bacteria tha ..read more