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 as the nutrition columnist. Get more great tips for your family from Elisa at

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

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: 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

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: