Tuesday, December 30, 2008

Preview for 2009 National Nutrition Month

National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

Initiated in March 1973 as a week-long event, "National Nutrition Week" became a month-long observance in 1980 in response to growing public interest in nutrition.

The American Dietetic Association's mission is to promote optimal nutrition and well being for all people by advocating for its members. With more than 68,000 members, ADA is the world's largest organization of food and nutrition professionals. The majority of ADA's members are registered dietitians and dietetic technicians, registered.

Monday, December 29, 2008

Food Safety

Keeping food safe is top of mind for a lot of people given all the food safety scares we had in 2008. And food safety actually starts in your own kitchen. That's right! You should take the lead to help ensure the food you eat is safe.

According to a recent article by the American Dietetic Association (in ADA Times winter 2009 edition), there are several "chilling facts" that the ADA points out:

1. Less than 50% of you know to keep your refrigerators below 40 degrees Fahrenheit.
2. Most people don't even know the temperature of their refrigerators. (Get a thermometer!)
3. Most refrigerators exceed 40 degrees Fahrenheit.
4. About half of you store food in harmful ways promoting cross contamination.
5. Your refrigerators are dirty! (Clean them.)
6. The produce bin is a haven for unhealthy bacteria. (Clean it.)
7. Don't store non-food items in your fridge. Or at least keep it to a minimum. (See below.)
8. Check the door seal. A problem with the seal could lead to mold growth.

What Non-Food Items Are You Talking About?

-Batteries, film, candles (cold temps helps keep these in good shape)
-Airplane tickets, cigars, dried flowers (cold temps don't help)
-Tooth bleach, worms, paint brushes (cold temps may help)

Want More Info?

Try www.homefoodsafety.org and www.eatright.org.

Tuesday, December 23, 2008

Sunday, December 21, 2008

Researchers Debunk Widely Believed Holiday Myths

Holiday season is almost here. But as you finish up your holiday errands, make sure to cut down on the late-night meals, wear a hat anytime you're outdoors to keep from losing half your body heat and keep your kids from eating too much sugar...

read more | digg story

A Reader Question: Diabetes & Alternative Treatments?

A reader asked me what alternatives he has to taking prescription medication for managing diabetes.
Hi, Sammy.

The short answer: I have not seen substantial evidence-based science supporting supplements for diabetes management. I must tell you that I err on the side of caution. Having said that, there are things you should consider.

1. How's your weight? If overweight, lose it. Excess fat makes the body resist the action of insulin, which is the hormone that helps control blood sugar.

2. Do you exercise on most days of the week? If you are cleared for physical activity, then do it. We know that aerobic exercise, like walking or biking, helps lower blood sugar. Just don’t exercise and skip meals because your blood sugar could drop dangerously low.

3. Do you eat fiber? Fiber slows digestion and prevents blood sugar from spiking. Aim for about 30 grams of fiber daily. Read food labels. You want the first ingredient of grain products to say "whole grain." And eat a lot of whole foods, like fruits and vegetables. Wash them well and eat the skin if possible.

4. How do you find cinnamon? There’s a scant amount of research saying cinnamon might lower blood sugar—as well as cholesterol. You can add cinnamon to coffee and whole grain cereals (i.e., oatmeal), among other things.

5. Have you ever seen a Certified Diabetes Educator (CDE) or a Registered Dietitian (RD)? You can locate a CDE via the American Association of Diabetes Educators at http://www.diabeteseducator.org/DiabetesEducation/Find.html and an RD from the American Dietetic Association at www.eatright.org. Interview them on the phone to get an understanding of their views on alternative medicine. You want a practitioner who understands your wishes.

Other nutrients are mentioned alongside diabetes. Those include chromium and magnesium. Both may help insulin do its job. But answering the question of “Should I take a supplement?” is no easy task simply because the science doesn’t support it one way or the other. If you decide to take supplements of these nutrients, make sure your doctor knows.

Friday, December 19, 2008

The DNA of antioxidants

Hardly a week goes by without news of antioxidants' health-promoting benefits. Experts believe these nutritional substances may help prevent heart disease, fight certain cancers, ward off dementia, and even slow certain aging processes.

read more | digg story

Food Labels -- How to Read Them!

This is handy guide by experts who tell us how to read food labels. Worth a read.

read more | digg story

Surviving the Office Lunch

Four secrets to keeping that midday lunch meeting from ruining an otherwise fit lifestyle

read more | digg story

Not All Bacteria Is Bad - Hype Buster - Eat Better America

When it comes to bacteria, it's all about balance. Learn how to get more good probiotic bacteria--and protect your body from bad bacteria. Does the word probiotic make you think you've slipped into the latest episode of Battlestar Galactica? Don't worry; there's nothing otherworldly about probiotics, which just means "for life."

read more | digg story

Thursday, December 18, 2008

Stevia Update


Check this link for Wall Street Journal's coverage of the FDA's stevia announcement.

University Programs Help with Weight Loss

I worked with Prevention magazine on an article covering 4 of the top university-based weight loss program across the country. Visit www.prevention.com and search "university weight loss," or just click here

I'm interested to know your thoughts on this topic!

Thursday, October 30, 2008

Eat to Beat Stress

Winnie Yu, author of What to Eat for What Ails You (Fair Winds Press, 2007) shares some advice for the season:

Eat to Beat Stress

You’re knee deep in meetings when your financial advisor calls you to give you the latest grim news on Wall Street. The party for the in-laws is happening Saturday, and you can’t get a hold of the caterer. Meanwhile, you sense that the yoga class you’ve been anticipating all week is quickly slipping off the to-do list.
Stressed out? Resist the urge to grab lunch at the vending machine or the nearest mini-mart, drive-through or gas station checkout. It’s probably the worst thing you can do for your body when you’re under the gun. Eating the right foods when you’re stressed – which is rampant these days -- can make all the difference in how you feel. Here’s your diet Rx for stress:
* Get your C. Loading up on this immune-boosting nutrient can help you survive an ordeal without succumbing to illness. It can even help reduce the physical effects of stress. Some studies have found that vitamin C can actually lower blood pressure and rein in the production of cortisol, the fight-or-flight hormone.
* Track down some B6. Vitamin B6 is involved in the production of serotonin, the feel-good hormone, which has a naturally calming effect. Good choices include turkey, tuna, sunflower seeds and bananas.
* Feast on whole grains. Got a carb craving? Reach for those whole grain crackers, which are packed with tummy-filling fiber. The fiber will help you feel full, so you’re not grabbing every treat that comes your way.
* Drink water. Load up on good ol’ H20, which will flood your cells with hydration and prevent you from energy-sapping fatigue.
* Steer clear of foods high in sugar, which will set you up for a crash and raid your energy stores. That means nixing candy bars, pastries and sodas.
* Watch that java. Too much coffee, tea and cola will flood your body with caffeine, a diuretic that can result in dehydration and fatigue. For those who are sensitive, caffeine can also worsen anxiety.
* Imbibe with moderation. It’s tempting to grab a cocktail after a stressful day, but watch how much you drink. Too much can disrupt your sleep, which is what you really need after a stressful day.

Friday, July 18, 2008

Colorado Folk Thinner

Looks like a new report shows Colorado the leanest of all states, perhaps due to opportunities for increased physical activity. Regardless, exercise is only one component of a total lifestyle effort that should include nutrition and other healthful changes.

Mississippi, on the other hand, is the most overweight.

The link for this article:

Friday, July 11, 2008

Motivation: Finding & Keeping It

Click here http://www.sciencedaily.com/releases/2008/06/080626150311.htm for an interview with health psychologist Michael Vallis who discusses motivation and what stops us from maintaining healthful behaviors.

Monday, June 30, 2008

Calcium + D for Bones

Some of my clients don't realize they need vitamin D to enhance calcium's absorption. If you're taking calcium supplements, speak with your healthcare provider to see if you should switch to a calcium plus vitamin D regimen.


Tuesday, June 24, 2008

Coffee, Vindicated

For years my clients have been told by well-intentioned health providers that coffee is a no no. But that advice is a no no. Consider the latest report, published June 17, 2008, in Annals of Internal Medicine, which gives coffee the OK. A high source of potassium, which is beneficial for blood pressure, coffee may may impart reduced risk for diabetes, heart disease, and certain cancers. This study revealed an association that coffee drinkers are less likely to die from heart disease than non-drinkers.

Some points to balance the equation:
1. Caffeine from a cup of coffee elevates blood pressure temporarily in some people. The elevation in pressure equals climbing a flight of stairs. But pressure returns to normal.
2. Caffeine may worsen anxiety. If you're anxious or have some other mental illness, you may wish to avoid caffeinated beverages.
3. Caffeine may cause insomnia.
4. "Association," which I mentioned above, is not synonymous with causation.
5. Don't overdo accoutrements, like cream and flavored syrups.

Monday, June 23, 2008

Author Elisa Zied's Tips for Families

From Elisa's fantastic book, Feed Your Family Right! How to Make Smart Food and Fitness Choices for a Healthy Lifestyle (Wiley, 2007) . . .

Get in those veggies!

Despite all the hype over getting enough greens (and reds, and oranges), most Americans continue to fall short on vegetables. Young children need about 1 cup a day and adults (on 1,800 - 2,000 calories/day) about 2-1/2 cups.

While there's nothing wrong with simply loading up from time-to-time on one vegetable, such as broccoli, asparagus, or Romaine lettuce at one or two meals, you may find it much easier to spread veggies throughout the day. For example, throw some cut-up cherry tomatoes, asparagus, and/or mushrooms into your scrambled eggs or omelet in the morning; snack on carrot sticks and low-fat bean dip between meals; have a large salad filled with red and green lettuce leaves, sprinkled with chickpeas and corn (which also count as vegetables) at lunch; and enjoy a baked sweet potato as part of dinner. Before you know it, and with a little creativity, you'll see how simple it is to meet your daily quota for veggies--not to mention reap all the nutritional and satiety benefits vegetables provide.

Elisa Zied is a Registered Dietitian, author, and national media spokesperson for the American Dietetic Association. You'll often find her on the CBS Early Show and at MSNBC.com as the nutrition columnist. Get more great tips for your family from Elisa at http://www.elisazied.com/.

Sunday, June 22, 2008

Vitamin D -- More than a Bone Booster

Vitamin D's fame is due to a solid partnership with calcium and bone health. But more and more we're hearing D probably plays other roles in human health. Here's a link (below) of some science supporting D's gradual departure from calcium's shadow.

Oregon State University (2008, June 18). Get A Little Sun This Summer -- It Could Help Save Your Life, Researcher Suggests. ScienceDaily. Retrieved June 22, 2008, from http://www.sciencedaily.com/releases/2008/06/080616161111.htm

Friday, June 20, 2008

The Anti-Diet Approach

Strict dieting for weight loss doesn't work. The concept I encourage my clients to follow is intuitive eating developed by Evelyn Tribole and Elyse Resch. Take a moment and peruse their 10 principles for healthy eating: http://www.intuitiveeating.com/. Reflect on #6: Discover the Satisfaction Factor. Enjoying quality food requires less food so you feel satisfied sooner. Earlier satisfaction equates to fewer calories consumed.

Thursday, June 19, 2008

Aerobic Exercise May Suppress Appetite

The Endocrine Society (2008, June 18). Aerobic Exercise Increases A Blood Protein That May Suppress Appetite. ScienceDaily. Retrieved June 19, 2008, from http://www.sciencedaily.com/releases/2008/06/080616115855.htm

Unsafe to Refreeze?

For years food safety authorities advised against refreezing previously frozen food. As a food and nutrition educator I've done the same. Afterall, that's what I was taught in my ServSafe Certification program. But an article in the NY Times (June 17, 2008), "Q&A: Peril in a Pot," quoted a microbiologist who said that if the food's been handled under safe conditions 100% of the time, refreezing shouldn't be a problem. Having said that, the if-in-doubt, throw-it-out adage still stands. Better safe than sorry. Who can guarantee 100% of anything?


Tuesday, June 17, 2008

Insurance covers medical nutrition therapy

When provided by a Registered Dietitian (RD), most insurance plans cover medical nutrition therapy, nutrition education, and nutrition counseling. When calling your plan, ask if you have an RD in your network. You can also search the provider directory online. If you discover your plan doesn't cover nutrition services, ask if your plan will make an exception. Sometimes they do, especially with a physician referral.

One Source Nutrition, LLC Launches Blog


Welcome to the Nutrition Tips blog from me, Milton Stokes, owner of One Source Nutrition, LLC. I'm a Registered Dietitian, and my company provides nutrition counseling and education to individuals and groups in Southern Connecticut. We've decided to create a blog to offer readers everyday food and nutrition tips you can implement right at home. As always, before embarking on any new diet plan you should check with your personal physician.

Please feel free to submit questions and to visit our Web site: www.OneSourceNutrition.net.