EM Resources / Newsletter / Nutrition Tips

• Three Nutrition Tips to Lower Blood Pressure
• Emotions and Food
• Water Intake
• Super Foods!
• Road Trip Snacks
• Calcium for Muscles?
• Broccoli versus Chocolate!
• Cancer Fighting Foods
• Herb Garden
• Trick Not Treat
• Be Thankful at Your Holiday Dinner

"Those who think they have no time for healthy eating will sooner or later have to find time for illness." ~ Edward Stanley

Article #1) THREE NUTRITION TIPS TO LOWER BLOOD PRESSURE

1. Lower sodium intake. Sodium is also known as salt. Canned and processed foods contain a high amount of sodium to preserve the foods. Use herbs, spices, and salt-free seasoning blends in cooking and at the table. If it comes in a can, check the food label and see how much sodium is present. Current recommendations are 2,000 mg per day.
2. Increase potassium intake. Choose fruits and vegetables that are rich in potassium, magnesium, and calcium. Example of foods with a high source of potassium include: Apricots, Avocado, Banana, Cantaloupe, Honeydew, Kiwi, Lima beans, Milk, Oranges and orange juice, Potatoes, Prunes, Spinach, Tomatoes, Vegetable juice, and Winter squash.
3. Add a little garlic. Take garlic oil capsules to clean out your arteries. The capsules have the advantage of not being too stimulating for the digestive system. Garlic has been the subject of several clinical studies and it has demonstrated ability to lower blood pressure. Be sure to carry some breath mints!

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Article #2) Emotions and Food

Valentine's Day is a special day for you and your sweetheart. Many times it encompasses lots of chocolate, wine and a big meal. It seems the grocery stores have those chocolate filled heart boxes out the day after New Years. That gives us six weeks to see chocolate everywhere we look.

Food, including chocolate, can produce certain moods and emotions. Food can affect the release of a chemical called serotonin. Serotonin is a neurotransmitter which is believed to play an important role in the regulation of body temperature, mood, sleep, sexuality, and appetite. Low levels of serotonin have been associated with several disorders, notably clinical depression, migraine, irritable bowel syndrome, fibromyalgia, bipolar disorder, and anxiety disorders.

I recently met the author of the book titled "The Good Mood Diet" by Dr. Susan Kleiner, PhD. Dr. Kleiner is a Seattle resident who has studied how foods can affect mood. I have yet to read the book, however it seems to be very informative. Below I have provided a link to the website, check it out. In addition to serotonin, foods high in bad fats, sugar and chemicals are directly linked to many negative emotions. For example, after eating a food with a high amount of sugar; insulin is released to lower your blood sugars; this can cause a reduction in energy (the crash after the high).

Whereas whole, natural foods such as fruits, vegetables and grains contribute to greater energy and positive emotions. And positive emotions lead to better attitudes and better relationships!

Research has shown that even small amounts of processed food alter the chemical balance in our brain and cause negative mood swings along with noticeable dips in energy. It's difficult to be enthusiastic with your spouse, children, family and friends when your energy is low.

The foods that have been found to be the biggest culprits of these negative cycles are refined sugar, refined white flour, hydrogenated oils, animal fats, processed foods laden with synthetic chemicals and caffeine. Basically, all of those candy filled boxes we see at every checkout aisle of the grocery store.

Consider making a healthy dinner for your significant other this Valentine's Day. I've included a great salmon recipe below with a fruit and yogurt parfait for desert. A single piece of dark Godiva will top off your romantic meal and help your cause. Then you can enjoy the rest of your evening without falling asleep too fast!

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Article #3) Water Intake

How much water do you take in during the day? Is it something you pay attention to? Water is essential for all life to exist, as it makes up more than 70 percent of most living things. While a human can survive more than a week without food, a person will die within a few days without water.

About 60 percent of our body's composition is water. Kind of crazy to think about isn't it. While there is much debate as to how much water to take in I recommend my clients take in half of their body weight in ounces each day. If you weigh 200 pounds, you should take in 100 ounces.

It is especially important to stay hydrated if you are active. When your body has lost water due to sweating, excessive breathing or just the heat of the day the concentration of solutes in the blood becomes too high. The solutes attract water from the salivary glands, making the mouth dry and causing a person to feel thirsty. The sense of thirst is a craving for water or other fluids. When water loss is slow, a person may have time to feel thirsty enough to replenish the water loss. In cases where the water loss is excessive, dehydration can occur. Dehydration is a state in which the body has lost so much water that normal physiologic function cannot take place, resulting in symptoms such as light headedness, fainting and nausea.

A good tip is to carry around a water bottle, maybe a Nalgene bottle. Keep track of how much you are drinking throughout the day. An added bonus of drinking water is you will have to get up to go to the bathroom more often, which means you will be burning more calories!

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Article #4) SUPER FOODS!

Now that you are on the right track with your life's purpose, maybe you have come to figure out it is your responsibility to treat your body with respect. Cherishing your body and what you put in it will help increase your energy. I am going to discuss 5 super foods that will help to boost your daily nutrition.

1. Beans: Although researchers haven't come up with a foolproof way to avoid the indelicate side effect of beans, they have found yet another reason why you should eat more of them. In addition to their high fiber and protein content, a new study finds that beans, particularly black ones, are a rich but overlooked source of antioxidants (considered important fighters against aging). Antioxidants destroy free radicals, which are highly active chemicals whose excess has been linked to heart disease, cancer and aging. Black beans came out on top, having more antioxidant activity, gram for gram, than other beans, followed by red, brown, yellow and white beans, in that order.
2. Spinach: What doesn't spinach have? It's loaded with lutein (great for eyes) and many other carotenoids, which are healthful antioxidants; plus other antioxidants like coenzyme Q, in serious doses; plus several B vitamins plus C and E; plus iron and other minerals; plus betaine, a vitamin like nutrient research suggests is good for your heart. And with almost no calories, you can eat as much as you want. Also good for similar reasons: kale, chard and other dark leafy greens. I love spinach steamed or in a salad, it is easy to prepare and great for your body.
3. Oats: The King o' fiber, oats also deliver protein, potassium, magnesium and other minerals, and phytonutrients, including antioxidants. Their cholesterol lowering powers are well known, and all that fiber is also believed to help stabilize blood sugar. Oats' combination of nutrients appears to have more healthy effects than if each nutrient were consumed separately -- which seems to be true of all whole grains. And, they're inexpensive. I prefer the old fashioned oats, however if you are in a hurry the instant oats will do. The flavored instant oats are usually filled with more additives like sugar, which tastes better, but may not be better for you.
4. Walnuts: All nuts have been rehabbed as good for you foods, for their healthy fats and micronutrients. A few go a long way, though, as they are calorie bombs. Walnuts' main claim to fame is their omega-3 fatty acids, which fight heart disease. Other goodies: plant sterols, which lower cholesterol, and lots of antioxidants. I eat walnuts or almonds as a snack to get me through the morning or afternoon. This helps to curb appetite and they are so good for you.
5. Sweet Potatoes: Sweet potatoes are relatively low in calories and have no fat. They are rich in beta-carotene, having five times the recommended daily allowance of Vitamin A in one sweet potato, as well as loaded with potassium. These nutrients help to protect against heart attack and stroke. The potassium helps maintain fluid and electrolyte balance in the body cells, as well as normal heart function and blood pressure.

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Article #5) Road Trip Snacks

Oh, while on vacation it is so difficult to be good. Lots of us will be hitting the road for a trip or two and that means road trip food. You know Twizzlers, M&M's, Cheetos, Pringles and the list goes on. My personal favorite is Gardetto's original recipe snack mix; unfortunately, they are not so good for me or you. What do they say if it tastes good spit it out? Ok maybe that's a stretch, but this year while you are planning on where to go and what to do on your vacation consider planning what snacks to eat and what you would like to have for breakfast, lunch and dinner. Try the following healthy snacks on your trip for starters.

1. Almonds, walnuts, pecans with raisins, craisins, M&M dark (remember dark chocolate is full of antioxidants!).
2. Fresh or dried fruit
3. String cheese
4. Cliff Bars or other natural bars
5. Hummus and cucumbers on whole grain bread. mmmm

The key is to maintain self control when eating out. Try to avoid fried foods, and remember that you don't have to finish your plate if it is oversized. Most importantly be aware of the choices you are making. Have a fabulous summer and enjoy what you eat.

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Article #6) Calcium for Muscles?

I know you have heard it before; calcium is good for your bones and teeth and it will help prevent osteoporosis. But, calcium has been shown to have even more beneficial affects on your body. Calcium is the most abundant mineral in the human body with more than 99% being stored in the bones and teeth. The remaining 1% is found throughout the body in blood, muscle, and the fluid between cells. Calcium is needed for muscle contractions so you can move, walk and exercise. Your blood vessels use calcium to contract and expand, without proper calcium, you can develop high blood pressure. A constant level of calcium is maintained in body fluid and tissues so vital body processes function efficiently. For instance, the right amount of calcium will:

• Lower Blood Pressure - Consuming a diet low in calcium has been associated with an increased risk of high blood pressure. Studies have shown that calcitriol, a hormone, is released when there is a low amount of calcium. Calcitriol constricts the muscles of artery walls, which then increases blood pressure. If there is a sufficient amount of calcium, the risk of high blood pressure is lessened. Proper calcium intake is also necessary for our muscles to contract and relax. So be sure to get your calcium so you can do those jumping jacks and jump rope!

• Prevent colon cancer - Calcium is thought to reduce the growth of polyps, which are precursors to cancer. Polyps are growths that form on the inside lining of the colon. As polyps get larger, the risk of developing cancer is greater. My grandfather passed away from colon cancer, I know first hand it is not a good way to go. By taking the recommended daily allowance, you can make sure your pipes stay clean!

• Prevent premenstrual symptoms - Studies have shown that calcium has been shown to reduce the symptoms of PMS, such as cravings, cramping, irritability and mood swings. Guys, make sure you are slipping your gal 1000 - 1200 mg each day. This will also ensure that the effects of osteoporosis will be limited. The following website has lots of good info on PMS: http://www.4woman.gov/faq/pms.htm

Recommended Daily Calcium Intake

Age 9 - 18......... 1,300 mg/day
Age 19 - 50....... 1,000 mg/day
Age > 51 ...........1,200 mg/day

Foods with the most calcium per serving

1. Yogurt................................... 448 mg
2. Orange juice............................350 mg
3. Nonfat milk or soymilk..............300 mg
4. White beans.............................161 mg
5. Broccoli.....................................94 mg

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Article #7) Broccoli versus Chocolate!

As a kid, I grew up eating vegetables against my "free will". I remember eating dinner and the last thing on my plate was steamed broccoli, but by the time I got to it, it was cold, mushy broccoli. Yuck! I am grateful my parents made me eat it and have grown to acquire a taste for it. It is one of the best foods a person can eat health wise.

Recent research indicates that broccoli contains a substance called Sulforaphane that has been shown, in animal studies, to dramatically reduce the number, size, and reproduction of malignant tumors, as well as delay the onset of these tumors. This appears to relate directly to cancer risk in humans, particularly in breast, stomach, colon, rectal and lung cancers. Broccoli is believed to be a powerful preventative against these diseases. It is also rich in fiber, carotenoids, vitamin A, vitamin C and vitamin K (which is a known stomach and colon cancer preventative).

Due to high levels of vitamin C, beta carotene and fiber, broccoli is a powerful antioxidant that is believed to prevent damage to cells caused by free radicals, which are believed to be a a factor in the development of Alzheimer's disease, heart disease, arthritis and in the aging process itself, suggesting that a diet high in this substance may prevent or at least minimize the effects of these diseases.

The high fiber content of broccoli is also believed to be of benefit in cases of diabetes. Diabetics should certainly consider broccoli as an important dietary aid in the control of their disease. Broccoli also has as much calcium as milk and is therefore an important source of nutrition for those with osteoporosis or calcium deficiencies.

And the Winner Is......

As many of you know I have a sweet tooth for chocolate. Ohhhh, it is a wicked one too. So I did a little research in support of my weakness. I found out that chocolate is rich in flavonoids. Flavonoids are the antioxidants that lower LDL cholesterol and protect the heart from damaging compounds called free radicals. Free radicals are one of the primary cancer causing agents.

Unfortunately, not all chocolate is created equal. Research is showing the darker the chocolate the better. This means the Snickers I crave are still unacceptable. I'll dig a littler deeper and maybe find some justification for Snickers. Until then indulge in a "little" dark chocolate!

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Article #8) Cancer Fighting Foods

1. Broccoli - Broccoli, loved or hated by many, is a vegetable that is gaining notoriety nonetheless. Broccoli is holding center court as the vegetable with most powerful health advantages. Broccoli is a member of the cruciferous vegetable family. Many research studies have shown that vegetables in the cruciferous family provide protection against certain cancers including breast, colon, and bladder cancers. All cruciferous vegetables contain antioxidants, but broccoli is a super hero in the vegetable world. Broccoli is rich in nutrient resources like fiber, vitamins (A and C) and minerals (calcium). Broccoli is also high in beta-carotene and sulforaphane. Sulforaphane, found also in broccoli sprouts in a more concentrated form, stimulates the body to produce enzymes that detoxify carcinogens. Other cruciferous vegetables that contain cancer preventing properties are cauliflower, kale, cabbage, brussel sprouts, and bok choy.
2. Tomatoes - Tomatoes contain lycopene, which is a phytochemical found in red fruits. Lycopene is the most common carotenoid in the human body and is one of the most potent carotenoid antioxidants. More and more studies are showing lycopene may be related to a reduced risk of various cancers.
3. Tea (Green or Black) - The antioxidants found in tea called catechins may selectively inhibit the growth of cancer.
4. Garlic - Garlic contains allyl sulfur and other compounds that slow or prevent the growth of tumor cells. Just be sure to carry some gum with you!
5. Grapes - The skin and seeds of grapes are a rich source of proanthocyanidins, a class of antioxidant flavonoids that remove harmful free oxygen radicals from cells. Grape products, such as juice and red wine, are known for their heart healthy effects, especially in lowering levels of blood cholesterol. Just one glass a night!

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Article #9) Herb Garden

What are herbs? Herbs are plants grown for culinary or medicinal value. The green, leafy part of the plant is typically used. Herbs flavor our foods, perfume our homes and bodies, decorate our gardens, and cure ailments.

Why should you grow a herb garden? Two reasons come to mind. First, a herb garden of some useful plants can be used to recharge and revitalize your body. Secondly, you can have a sense of pride in growing something on your own. Herbs can fit in a few pots inside or outside of your home.

The following herbs are easy to grow and are versatile for use in cooking and for medicinal purposes:

1. Basil - Basil is a seasoning used in many Italian foods. Basil aids in digestion by promoting the production of saliva. Fresh basil contains folic acid, which is important for pregnant women. Dried basil is a good source of potassium, iron and calcium and has been used to treat nose and throat infections.
2. Cilantro - Cilantro, also referred to as coriander, is known to be rich in phytonutrients, flavonoids and active phenolic acid compounds. Some speculate that cilantro may help in the control of blood sugar, lower cholesterol and fight inflammation and free radicals.
3. Mint - Mint, known for its great taste and ability to sooth an upset stomach. In addition, mint teas may reduce the symptoms associated with irritable bowel syndrome.
4. Oregano - Oregano has an aromatic, warm bitter taste. Used in many Greek and Italian recipes, oregano has been shown to be very high in antioxidants, which help to prevent disease and cancer. It is also high in antibacterial properties.
5. Chives - Chives are the smallest of the onion family. Chives are rich in vitamin A and C, as well as trace amounts of sulfur and iron. They are used in a variety of recipes with poultry, fish and vegetables.
6. Terragon - Tarragon has a flavor that resembles licorice. It helps to relieve upset stomach and promotes the appetite. Tarragon has also been used for toothaches. Tarragon can also be substituted for salt. It is used in many chicken, fish and egg dishes.
7. Lavender - Lavender can be made into a delicious tea, aid in curing insomnia, relieve anxiety, depression and mood disturbances. It also smells wonderful!
8. Dill weed - Dill has a soft, sweet, tangy taste, just try some dill pickles. Dill tea is also a stomach soother, aids in relieving sleeplessness and even cures hiccups.

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Article #10) Trick Not Treat

Ohh, the holiday season is fast approaching. Did you know the average person will gain eight pounds between Halloween and New Year's Day? That is almost one pound a week! Remember, to gain one pound you have to consume 3,500 more calories than you burn. The average American has to be working pretty hard at consuming an exorbitant amount of food in a two month period to meet that average. To gain eight pounds a person has to consume 28,000 more calories than what they are burning off. Ouch!!

Don't wait until the New Year rolls around to set some nutrition goals. Start now and you can make it easy on yourself. It has recently been brought to my attention that I am not practicing what I preach. Did you hear that pride swallowing gulp? Recently, actually for the past couple of months, I have been eating an excessive amount of cookies and sweets. Why? I guess because I have been able to get away with it. Fortunately, I don't gain weight and I'm able to do all the things I want to do without too many energy crashes. However, I know I am not feeding my body the right stuff, and my cells won't perform optimally. With the holidays coming up I have decided to allow myself one cheat day a week where I can have a couple of cookies or a milkshake. It has been two weeks since implementing this and I already feel more energized, my thoughts are clearer, and I feel as if I am better prepared going into the holiday season.

Ask yourself are you feeding your body the nutrients it needs? Are you cheating in a couple areas that may catch up to you over the holiday season? If so, make a game of it. Try the following healthy snacks as a substitution for cookies, candy, chips and other junk food. String cheese, almonds, baby carrots, yogurt, raisins, celery with peanut butter, fruit (Apple, banana, pear), hard boiled egg or a cliff bar.

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Article #11) Be Thankful at your Holiday Dinner

Thanksgiving is a time to be thankful for all you have such as family, friends, job, your health, your ability to see, hear, and smell. It is a time to reflect while sharing time with family and friends. Be respectful to your body, try to avoid the eating until it hurts phenomena, which I have experienced during Thanksgivings past.

Below are some tips to help you manage your holiday dinner:

1. Portion Sizes: I know Thanksgiving can be seen as an all you can eat smorgasbord. Try not to make it a competition of who can eat the most. Try smaller portions.
2. Eat your veggies: Vegetables will tend to fill you up more, they have fewer calories and they are good for you. Bring on the sweet potatoes, broccoli casserole, and green beans.
3. Eat slowly: Enjoy the conversation of those around you. Appreciate the time you have to spend with family and friends. The more slowly you eat the more chance your body has to tell you when you are full.
4. Go for a walk after you eat: Before you lay down for your nap, move a little. Burn off those calories you just consumed. This is a good opportunity to spend time with those you care about while doing something constructive.

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