Nutrition and Pregnancy

September 30th, 2011 | Posted by Tamara Myles in Blog - (1 Comments)

I am currently taking a class called Nutrition Through The Life Cycle.  This is an interesting class because it is very specific about the importance of certain types of nutrients at different periods in the life cycle of an individual.

Right now we are talking about nutrition during pregnancy.  Many people are aware that what is eaten during pregnancy will have an affect on the fetus. However, what many may not know is how nutrition before pregnancy is just as important.

Many women may become pregnant and not know that they are pregnant until weeks later.  The first few days and weeks after pregnancy are very important.  Some women may have a deficiency in nutrients that are important before as well as after becoming pregnant. Folic acid for instance is very important and is a nutrient that plays a part in the formation of the spine.  The critical time period for this nutrient is 17 to 30 days gestation becuase that is when the neural tube is forming. Folic acid is taken to prevent the occurrence of malformations such as Spina Bifida and other congenital defects.


Dietary Guidelines for Americans 2010 recommends that women of child bearing
 age (15-44) take 400 micrograms of Dietary Folate Equivalent (DFE) from supplements, fortified foods and food folate.  Pregnant women should take 600 micrograms per day with 400 micrograms from supplements and fortified foods and 200 micrograms from food folate.  Sources of food folate would include foods such as beans and peas, green leafy vegetables and orange juice.

Other vitamins and minerals are important before and during pregnancy in addition to folate such as vitamin D, iron and calcium.  For more information visit the Yale Medical Group website.

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Variety…..You don’t know how good it is until it is gone.

August 25th, 2011 | Posted by Tamara Myles in Blog - (0 Comments)

I just got back from Ghana Africa 3 weeks ago.  I had a wonderful time.  This is the first time that I have been out of the country so it was really exciting.  I enjoyed some things and some things I did not enjoy so much (although all of it contributed to the learning experience).

I was exposed to so many things that I would not have been otherwise such as witnessing three live births and one of which was twins.  I served in many community clinics and met the Dietitian of the Children’s Hospital where I also got to cook in the kitchen.  Not only did I help to cook the food for the hospital but while I was there I of course tried many different African dishes at the home where I was staying.

I must say the food was pretty good and I enjoyed eating foods that I had never tried before.  It was trial and error because some of the dishes I liked and some of them I did not.  Although the food was good, most of it was fried.  We ate fried foods everyday.  I have never eaten so much fried food.

In Ghana, they do not have the variety of foods that I am used to eating.  I found after the third week that I was just eating the same foods over and over.  Some of the common staple foods were plantain, fried rice, mango, pineapple, yams and eggs.  We ate most of these foods everyday.  I did not eat many vegetables (except for at our group home occasionally) because the possibility of getting sick was too great so I ate hot foods the majority of the time.

My first week back the first thing I ate was fresh vegetables, vegetables, vegetables.  I am so grateful for the variety of foods that we have access to.  We are able to add many different foods to our meals every day.  It was good for me to eat foods that I had never been exposed to but I must say that there is nothing like eating what I am used to eating. I truly enjoyed myself and would love to visit again and I am very thankful for the experience but I am glad to be home.

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Healthy Snacks

August 15th, 2011 | Posted by Baileytri in Blog - (0 Comments)

Here are a couple of healthy snacks that even the pickiest of eaters will love. They are simple, quick, inexpensive, and most of all delicious, packed with nutrients that will help fuel your body throughout the day.

Pizza Crisps

-4 whole grain or regular saltines, (preferably unsalted)

-4 teaspoons marinara sauce -Pizza toppings such as cooked broccoli, turkey pepperoni, or shredded chicken.

-4 teaspoons reduced fat cheddar or monterey cheese.

Directions

On each cracker, spread one teaspoon of marinara sauce and add your toppings of choice. Sprinkle with cheese. Place on a plate and microwave until cheese is melted, close to 10 seconds.

Nutrition

Calories-100, Total Fat- 4g, Saturated Fat- 2g, Sodium- 270 mg, Carbohydrates- 12g, Dietary Fiber- 1g, Protein- 4g, Calcium 76 mg

Cheesy Bean Spirals

1 (15 oz) can black beans, drained and rinsed

2 tablespoons olive oil

1 tablespoon lime juice

2 tablespoons ground cumin

2 rectangular sheets soft whole wheat wrap bread

4 ounces sharp, or extra sharp cheddar cheese

salsa (optional)

Directions

Mash beans, oil, lime juice and cumin into a coarse puree with a potato masher or fork; spread half over each whole wheat wrap. Sprinkle with cheese. From the wide side, roll up tightly. Wrap and refrigerate until ready to serve. Cut off 1-inch slices. Place cut-side-down and microwave just until warm (about 20 seconds for 4 spirals) Serve with salsa if desired.

Nutrition

Calories-210, Total Fat- 12g, Saturated Fat- 4g, Sodium 420 mg, Carbohydrates- 18g, Dietary Fiber 4g, Protein- 10 g, Calcium – 169mg

Ready Set Go!

June 13th, 2011 | Posted by Tamara Myles in Blog - (0 Comments)

 

Well I have almost finished my packing and am ready to go.  I will be going to Ghana Africa for a service learning trip.  I have been looking forward to this trip all semester.  Although we have a lot of work scheduled, the first week will give us some time to tour the country.

I have never been abroad so this trip is going to be very life changing for me.  I know that I am going to encounter many things during my learning experience that will help me to perform a better service to my clients in my career.

Our learning experiences will be based on student interest.  Of course my interest is in foods and nutrition so I will be getting to work with the malnourished children at the nutrition rehabilitation clinic in Accura.  I will also be working with the residents providing education of the health insurance system and, with the direction of a Registered Dietetian, conduct counseling sessions for patients with various disease conditions.

So as you can see we have our work cut out for us.  I will have some time to enjoy the country but we will be working 8-5 Monday through Friday.  This is my last post for a while but I will be sure to give you an update on how my trip went. I am looking forward to an eventful summer!

Does Fat Free Really Mean Free of Fat?

June 13th, 2011 | Posted by Tamara Myles in Blog - (0 Comments)

 

 I guess you could say that I am a picky eater.  I try my best to eat foods that contribute to helping my body stay healthy as I am sure most of you do too.  Now of course for me that does not mean that I do not like to eat the chocolate cake and ice cream every now and then.  No food is bad if eaten in moderation along with a healthy diet and exercise.  TaMara’s philosophy is you have to treat yourself sometimes for all that hard work you do most of the time.

So because I am a picky eater, I really take my time when I am at the grocery store. I read every label and shop more frequently on the outside aisles of the grocery store (where all the vegetables and fruit are) than the center ones that have most of the processed foods.  The grocery store industry is obviously aware that many of us are taking control of our eating habits and are careful as to what we eat.  To cater to this, there are more foods that are “Fat Free”, “Low Fat”, “Reduced Fat”, “Saturated Fat Free”…..well you get the picture.

Now just because labels say these things does not mean that they are totally free of the nutrient.  The FDA does allow a very small amount of some of the nutrient in the food.  I am going to help you out a little and just give you a rundown on some of the nutrient claims that have been approved by the FDA and what they mean.

FDA Approved Nutrient Claims

Calories

“Light” or “Lite” –  If 50% or more of the calories are from fat, fat must be reduced by at least 50% as compared to a regular product.  If less than 50% of calories are from fat, fat must be reduced at least 50% or calories reduced at least 1/3 compared to a regular product.

“Reduced Calories” –  At least 25% fewer calories per serving compared to a regular product.

“Calorie Free” –  Less than 5 calories per serving.

Fat

“Fat Free”  -  Less than 0.5 g fat per labeled serving.

“Low Fat” – 3 g fat or less per serving.

“Saturated Fat Free” –  Less than 0.5 g saturated fat and less than 0.5 g trans fatty acids per serving.

“Low in Saturated Fat” –  1 g saturated fat per serving and containing 15% or less of calories from saturated fat.

Cholesterol

“Cholesterol Free” –  Less than 2 mg cholesterol per serving.  (cholesterol claims are only allowed when food contains 2 g or less saturated fat per serving).

“Low in Cholesterol” – 20 mg cholesterol or less per serving.

Sodium

“Sodium Free” –  Less than 5 mg sodium per serving.

“Low in Sodium” – 140 mg or less sodium per serving.

Sugar

“Sugar Free” –  Less than 0.5 g sugars per serving.

Some other important tips

When a food is labeled as “Fresh” this means that it has not been frozen, heat processed or otherwise preserved while “Fresh Frozen” means that the food is frozen while it is still fresh.

If you are in need of getting more protein, vitamins, minerals, dietary fiber, or potassium into your diet, foods that say ”High”, “Rich in”, “Excellent Source of” would be a good choice because it means that the food contains 20% or more of the Daily Value. A food that has a Daily Value of a nutrient at less than 5% is considered a low source.

Keep in mind that these are per serving so if you eat more than one serving of the food than you are getting more of the nutrient than stated on the label.

Nutrient information taken from FDA website.  For more information see the FDA website: Definitions of Nutrient Content Claims, Additional Requirements for Nutrient Content Claims

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It’s Time to Go Natural!!

June 3rd, 2011 | Posted by Corey.Hawes in Blog - (0 Comments)

Many of us hate making trips to the doctor’s office every time we’re sick or something doesn’t feel quite right. However, there are ways that we can help cure and reduce our symptoms without paying a fortune for doctor’s visits and prescriptions. The best part about this, there are hardly any side effects! How can we do this you ask? By using natural remedies with products we have at home.

Natural herbs, fruits and herbal supplements are rapidly gaining the attention of many customers as they look for natural remedies and cures for many conditions and diseases, such as: acne, warts, anti aging, arthritis, gout, migraines, nausea, and many other conditions. Home remedies are based on the premise of using natural ingredients and constituents found in many spices, fruits, grasses and herbs to naturally treat foreign bodies, dangerous viruses and bacteria that cause many problems. Before we begin to talk about some common herbal remedies, remember to have caution before beginning these remedies. Some herbs have can cause side-effects if taken in excess and can cause skins to be more sensitive to the sun, sleepiness etc.

Alfalfa has been known to be effective in healing ailments such as gas pains, pain and stiffness from arthritis and ulcers. Alfalfa herb tea possesses no adverse components and is safe for all people including children.

Garlic is also used as a herbal remedy, not just as a food or food additive. Garlic is mainly used clinically for hypertension and hypercholesterolemia. Garlic contains alliin, which is activated by alliinase on crushing or chopping in the absence of heat or acid to form allicin. This reaction may take up to 15 minutes to complete and only then s the active compound heat stable. Also, keep in mind that one side-effect can be odoriferous skin and breath.

For relief from upset stomachs, colds, bronchitis, bladder troubles, and jaundice, Chamomile is recommended. This herb is also helpful in the regulating menstrual cycle’s rheumatic pains, and headaches. Chamomile has also been effective for babies with colic.

Dandelion increases activity in the pancreas, liver, and spleen and contains insulin substitutes. Dandelion has a high vitamin and mineral content that is used for treating kidney and liver disorders, along with skin disease and loss of appetite.

Eucalyptus is a major ingredient in many commercial medicines such as cough and sore throat medications. These plants also contain oils that are extremely potent antiseptics. The oil may be applied locally on wounds, sores and burns.

Ginseng has been used for more than 5000 years in the Chinese culture. This herb strengthens the heart and nervous system. In addition, it builds up a general mental and physical vitality and may be effective for treating colds, coughs, gout, diabetes, headache and backache

Hawthorn is known to cause the dilation of the coronary vessels. An improvement has been shown in patients and is helpful in insomnia. It has been used to treat high blood pressure when taken over a period of time.

A strengthening tonic for the entire system is Strawberry. It is helpful with diarrhea, night sweats, liver complaints, gout and jaundice. Strawberry is used internally for weak intestines and is also used for enema.

These are just some of the many herbal remedies that can be used for an array of conditions. If you have a condition not mentioned above, then by all means click on this link and find your condition on the page. Once you do that, it will give you recipes and herbal remedies that are known to resolve your problem.

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Quick Snack Ideas

June 2nd, 2011 | Posted by Tamara Myles in Blog - (0 Comments)

With the convenience of fast food restaurants and our busy schedules it is very easy to end the day not having a home made meal.  In order to keep me from being tempted, I like to pack my lunch everyday with plenty of snacks that will tide me over till the end of the day. I have come up with quite a few snack ideas to put in that lunch box and I want to share them with you to help you eat healthy on the go.

To increase your fruit and fiber intake try these ideas:

  • 1 cup oatmeal with large banana
  • 1 cup cheerios with 1 cup blueberries
  • Turkey on whole wheat with 8 baby carrots
  • 1 cup whole wheat pasta with 1 cup marinara
  • 3 cups low-fat popcorn
  • 8 whole wheat crackers with 2 Tbsp hummus

Instead of a plain peanut butter sandwich. Try whole wheat bread with peanut butter and walnuts and raisins and add a slice of apple.  This is a snack packed with protein, whole grain and fruit.

Try purchasing and preparing lunch items in the beginning of the week and making sure that the serving sizes are not too large and if using prepackaged juice use 100% juice to help you make lunch making a snap.

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An Explanation of Fat

June 1st, 2011 | Posted by Joy Ann Vaught in Blog - (0 Comments)

Fat is usually given a bad rap, however it is good to know the difference between the kind of fat you should and should not be ingesting. All fat is not bad for you, just like all carbohydrates are not bad for you. In order to survive we must obtain fat from out diet-just not as much as most people get. A healthy body needs fat in moderation. The term for stored fat on your body is adipose tissue. Adipose tissue cushions your skin when you fall, acts as an insulator, provides stored energy and gives a shape to your body. Women store more fat then men for child bearing reasons.
Lipids are the “chemical” word for all fats. Lipids are divided into oils and solid fats. Fats are energy yielding compounds-they have 9 calories per gram. This is over twice the amount of calories than carbs and protein (each contains 4 calories per gram). There are three kinds of fats. We are going to talk about triglycerides since this kind of fat is 95% or more of the fat that we consume. Triglycerides are the fat that we use for energy and store excess amounts of as adipose tissue.
Too much fat causes obesity, and a higher risk of heart disease. Too little fat harms reproductive organs, causes vision problems, and causes failure of fat soluble vitamin to absorb.

The Dietary Guidelines for Americans makes these recommendations:

  • No more than 30% of your total daily calories come from fat
  • No more than 10% of your total daily calories come from saturated fat
  • So for example if you eat 2000 calories a day then 600 can come from fat and 200 of those come from saturated fat. Put those calculations into grams and you can have 66 grams of fat and 22 grams of saturated fat.

The best kinds of fat to strive for are unsaturated fats, monounsaturated and polyunsaturated fats. You can find these kind of fats in avocados, peanut butter, nuts, olive oil etc. The recommendation is that you get 20% of your fat from unsaturated sources.

Saturated fat is found in meat and dairy products. The best way to limit the amount of saturated fat that you get is to choose lean protein sources, choose fat free or reduced fat dairy options, and limit the amount of processed foods that you eat.

Trans fats are the kind of fats that have been under severe criticism over the past several years. Trans fats are man-made. For all you chemistry geeks out there, they are made from chemically transforming saturated fats from the cis to the trans confirmation. This chemical process makes the fat more shelf stable, and one of the reasons that processed foods may contain trans fats. A product can boast that it is trans fat free if it has less than 0.5 grams of trans fat per serving. This is a tricky market technique. If you look at the ingredient list for most potato chips- they claim to have no trans fat in them.  If they list an ingredient as ‘partially hydrogenated vegetable oil’ , it is essentially a long name for trans fats.

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Myth: Skipping meals helps me lose weight

May 25th, 2011 | Posted by amy.camenisch in Blog - (0 Comments)

The truth is, meal skipping can actually make it more likely for you to gain weight for a number of reasons.

1. Forgoing a meal, especially breakfast, slows down your metabolism. Since you are burning calories at a slower speed, it will take longer for you to reach your goal.

2. Going for long without consuming any food will leave you lacking in energy. Any attempts at exercise will not be as intense as they could be if you were energized. This shortchanges the effort you put into your exercise!

3. The next time you eat, it is almost a guarantee that you will compensate for the calories you denied yourself earlier.

Instead of skipping meals, it is a better idea to eat 4-6 small meals throughout the day so you are never so hungry that you could eat without control. I know how it feels! After skipping a meal, you feel like you can eat anything and however much you want at the next mealtime. This, however, works against the weight loss you are trying to achieve. It is better to keep your body consistently fueled, not overstuffed and not starving.

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Looking to compete this summer? It’s not too late!

May 23rd, 2011 | Posted by Katie Murtha, RD in Blog - (0 Comments)

We’re approaching Memorial Weekend very soon here – and you know what that means: the start of summer racing season! For those of you who haven’t quite gotten around to signing up for that race or string of races that will keep you motivated to get outside and stay active, it’s not too late! Here are a few races and resources that I highly recommend you consider:

The Muddy Buddy: A 6-7 mile off-road obstacle course through mudpits galore. You compete with a partner and switch off between running and biking. These run throughout the summer all over the country.

The Warrior Dash: As the website reads, this will be the “Craziest Frickin’ Day of Your Life!”. Grab a group of friends, ridiculous costumes, and your running shoes and sign up for a course that has you climbing walls and jumping over fire pits. Warriors unite!

Ever heard of Adventure Racing? Similar to the craziness of half-ironman or ironman-distance triathlons, adventure races can last anywhere from 3-24+ hours. Teams complete activities such as mountain biking, hiking, canoeing, and swimming while trekking cross country using a compass to find their way. This is a true challenge. There are many varieties and distances, so check in your area. Here is one coming up in June in North Carolina.

Of course what would my blog be if I didn’t give a shout-out to my first love: triathlons! Swim, bike, and run yourself in anything from a sprint distance (~400 m swim, 10 mi bike, and 5K run) to a full ironman (~2 mi swim, 100 mi bike, and 26.2 mi run). If you’ve never done one, I recommend starting with a sprint. Jumping into anything longer without experience is likely a bad idea. Find someone who has done these and pick their brains about the logistics – it’s not as scary as it sounds. Maybe I’ll see some of you in June at the Philly Tri!

You don’t have to go to these crazy extremes to compete. Cities across American offer 5K walks and runs and many other fun events throughout the summer. Check here to find a race or competition in your area.

It’s important to set goals over the summer. Many of us get to summer completely exhausted from the year. Signing up for a race or competition gives you a reason to get up and get out there every day to keep your body, mind, and soul stress-free. Challenge yourself this summer and good luck!