Nikki's Nutrition

You On a Diet...

2006-12-10T07:13:00.000-08:00

For a while now, I have been a fan of the books that Drs. Michael Roizen and Mehmet Oz have written. They have a new one out and it's great! I wouldn't call it a diet. I'd call it a way of eating. If you haven't heard of this book yet, go to your local bookstore and sit and browse through it for a few minutes. I think you will be impressed.

Pregnancy and Nutrition

2006-08-09T15:04:00.000-07:00

I've been doing some research on what I should be eating now that I am eating for two. I suspect I should just try to eat as much unprocessed food as possible and keep taking my vitamins...

Send me links if any of you find pages on pregnancy and nutrition. Thanks!

Organic Cooking

2006-07-30T19:09:00.000-07:00

Might find some new cooking ideas on the links found here...

Back to Nutrition

2006-05-04T16:20:00.000-07:00

I've been busy and preoccupied... and uninspired as of late when it comes to nutrition, but I am ready to put some more energy into it now...

I watched an episode of Oprah that featured Dr. Oz and some suggestions for health and wellness...

Here are some tips for fitness from Dr. Oz:

The "YOU Docs"—Dr. Mehmet Oz and Dr. Michael Roizen—say we're the fattest country in the world because of unhealthy diets and sedentary lifestyles. It doesn't have to be that way, though. They say you can get your health back on track in a mere 90 days with their lifestyle suggestions.

YogaAccording to Dr. Oz, yoga helps improve strength and flexibility and can also help control blood pressure and regulate breathing and heart rate.

Walk Every DayDr. Roizen says you absolutely must walk at least 30 minutes every day. "There's a hurricane? You walk 30 minutes a day," he says. "Earthquake—30 minutes a day. Tornado—30 minutes a day. Snowstorm—30 minutes a day."

DietAs Dr. Roizen says, "food is medicine." For example, a recipe for whole wheat pizza dough with tomato paste can help dramatically reduce your risk of cancer. Dr. Oz also says that salmon is rich in omega-3 fatty acids that can stabilize your heartbeat, lower blood pressure and help you to live longer.

Exercise and Weight TrainingStretching, weight-lifting and crunches should all be incorporated into your fitness routine. "A lot of folks think about how fast they run, but you've got to stay limber," Dr. Oz says. "You've got to do some weight training." According to Dr. Oz, the average 30-year-old woman should be able to do 45 bent-leg push-ups (and five fewer every following decade of her life), and the average 30-year-old man should be able to do 35 regular pushups (and five fewer every following decade of his life). "Those should be national benchmarks," Dr. Oz says.

They also had advice about eating right. Please check the above link for more information. I'll probably post more on this site in the coming days... :)

Beer

2006-03-25T18:10:00.000-08:00

I found this funny cartoon and thought I'd put it on my nutrition blog...

It's ok to drink beer... but it counts as carbs...

Food Pyramid for Diabetics

2006-03-20T08:23:00.000-08:00

Found this and thought it looked pretty good, except that Patrick can't have dairy...

Meals for Patrick

2006-03-19T16:25:00.000-08:00

I thought it might be helpful for those of you who cook for Patrick, if I posted a few ideas for cooking for him...

Breakfast
2 eggs and 1 egg white
4 oz Canadian bacon
a handfull of diced mixed vegetables
1 piece of whole grain toast (or two if it's low carb)
sugar free jelly
Benecol spread
4 oz orange juice

Lunch
2 pieces of low carb whole grain bread
5 oz turkey or lean roast beef lunch meat
low fat mayo
mustard
raw spinach or mixed greens (not lettuce)
tomato
red peppers
1/2 avacado
14 baby carrots
sugar free jello
sugar free cool whip
a handfull of almonds

Supper
6 oz grilled chicken breast
spinach salad with mixed vegetables
1 slice of whole grain toast
steamed asparagus with lemon juice and olive oil
sauteed red peppers

Alternative Supper
6 oz lean beef (grilled)
grilled red peppers
4 oz dry whole wheat pasta
8 oz spaghetti sauce
mixed greens salad
red onion
goat cheese

Meditation

2006-03-07T11:17:00.000-08:00

Meditation

What It Is: A state of relaxed awareness that is achieved by sitting quietly, closing the eyes, and tuning out distractions. Some forms of meditation rely on mantras or controlled breathing to keep the mind focused and still.

Claims: Regular meditation can help conditions that are affected by stress, including high blood pressure, mild depression, and anxiety, says Herbert Benson, M.D., the president of the Mind Body Medical Institute, in Boston, and an associate professor at Harvard Medical School, who has been studying the relaxation response for 30 years. Regular meditators claim to be calmer and more focused than they were before they meditated.

What’s Been Proven: There have been no systematic reviews evaluating the effects of meditation, but a few influential studies have shown that it can have a positive effect on the body. A recent study published in the journal NeuroReport found that in meditators certain areas of the brain seemed to age less quickly. Other studies have found that meditation can improve immune function. In addition, Benson’s research has found that the relaxation response can decrease heart rate, lower blood pressure, and slow brain wave.

Typical Treatment: Benson recommends spending 10 to 20 minutes once or twice a day sitting quietly, focusing on breathing, and repeating a word, a mantra, or a prayer while disregarding other thoughts that come into the mind.

Approximate Cost: None.

For More Info: To learn about different meditation methods, go to http://www.mbmi.org/, the website of the Mind Body Medical Institute.

(Found at realsimple.com)

Chiropractic

2006-03-07T11:12:00.000-08:00

Chiropractic

What It Is: Chiropractors physically manipulate the spine and joints and suggest therapeutic exercises. Many also use heat, cold, and electrical stimulation.Claims: The adjustments are thought to increase the motion of the joints by stretching the tissues to improve their mobility and relieve pain. “It also affects the nervous system so that the patient feels less pain,” says William Meeker, D.C., vice president for research at the Palmer College of Chiropractic, in Davenport, Iowa.

What’s Been Proven: There have been about 40 clinical trials looking at the effectiveness of spinal manipulation for lower back pain — one of the main reasons people seek chiropractic treatment. “While it is clear that such manipulation is safe for the most part, the trials show mixed results,” says Richard Nahin, Ph.D., senior adviser for scientific coordination and outreach at the National Center for Complementary and Alternative Medicine (NCCAM) at the NIH. Patients receiving chiropractic treatment do better than those who do not receive care, but not necessarily better than those who use other forms of therapy, such as physical or massage therapy, he says. Some studies also suggest that chiropractic treatment may help with tension headaches, neck pain, and sciatica.

Typical Treatment: You lie on a table while a practitioner puts pressure on specific parts of your spine and certain joints. Some people with acute pain may respond after just one or two visits, but a chronic disk problem, for example, may need more lengthy treatment.

Approximate Cost: Typically ranges from $100 to $300 a session.

For More Info: The American Chiropractic Association website (http://www.amerchiro.org/) lists practitioners, posts the latest research, and answers frequently asked questions.

(Found on realsimple.com)

Acupuncture

2006-03-07T11:07:00.000-08:00

Acupuncture

What It Is: Practitioners insert hair-thin metal needles into the skin on various points on the body. Acupuncture has been used in China (where it originated) for thousands of years.

Claims: A type of traditional Chinese medicine, acupuncture attempts to restore balance to a person’s qi (pronounced chi), or life force, in an effort to maintain and improve health. Practitioners use acupuncture to treat most ills, typically inserting the needles along meridians (invisible pathways in the body). There’s no agreement on how acupuncture actually works. One theory maintains that “the needles stimulate the nervous system to release a range of neurotransmitters that suppress pain,” says Eric Manheimer, director of database and evaluation for the University of Maryland Center for Integrative Medicine, in Baltimore.What’s Been Proven: Many studies have attempted to evaluate the effectiveness of acupuncture for conditions ranging from asthma to infertility — and the findings have been mixed. After reviewing hundreds of studies, the NIH found that acupuncture was effective in relieving postoperative dental pain and chemotherapy-associated nausea. Other reviews found that acupuncture was effective in providing pain relief, says Manheimer, for problems such as arthritis, headaches, and elbow aches.

Typical Treatment: You lie on a table while the practitioner inserts needles into your skin for several minutes. Depending on the condition, you may need several sessions.

Approximate Cost: Between $50 to $125 for the first visit; $30 to $80 for follow-up visits.

For More Info: To find a licensed practitioner, go to the American Academy of Medical Acupuncture at http://www.medicalacupuncture.org/.

(From realsimple.com)

Sushi is Bad for You???

2006-03-07T08:24:00.000-08:00

In an article I found on yahoo news, I found a disturbing study that was done by the group "Gotmercury.org"...

Turns out, there's more mercury in more types of fish than I thought.

The article says that sushi has more mercury than is good for you...

So I did a little looking and asking around...

I asked the question, "Does all fish have mercury?" to the kind people on the yahoo groups... The following is the answer that was the most complete:

Mercury in Fish

What is mercury and where does it come from?

Mercury is released into the environment from natural deposits in rocks, volcanoes, and soils. It is also released into the environment when power plants burn coal, incinerators burn mercury containing wastes, and during the production of other industrial chemicals. Airborne mercury can travel in the atmosphere for years. It eventually attaches itself to dust and water particles and enters waters with rain and runoff.

How does mercury get into fish?

Mercury is found, usually at extremely low concentrations, in virtually all waters. Naturally occurring bacteria that process sulfate in aquatic systems take up mercury and convert it into methyl-mercury through a metabolic process. These bacteria may be consumed by the next higher level in the food chain and pass on their burden of methyl-mercury. Because animals accumulate methyl-mercury faster than they eliminate it, animals consume higher concentrations of mercury at each successive level of the food chain. This process, called biomagnification, results in high concentrations of mercury in long-lived predatory fish at the top of the food chain.

What types of fish contain the least mercury?

Nearly all fishes and shellfish contain at least trace amounts of mercury. In freshwaters, small, short-lived species such as sunfish (bream), brown bullhead, and black crappie (specs) generally have low concentrations of mercury. Largemouth bass and other long-lived predatory fish have higher concentrations of mercury; however, smaller largemouth bass have less mercury than larger individuals. In marine waters, shorter lived species such as striped mullet, pompano, sheepshead, common dolphin, gray snapper, gulf flounder, and southern flounder generally have much lower concentrations while king mackerel, swordfish, and sharks tend to have the highest concentrations. Ultimately, mercury concentrations in fishes depend on diet and lifespan: those that consume other fish and live longest have the highest mercury concentrations.

Where is mercury found in fish?

Since mercury accumulates in the muscle tissue of fishes, which is the part you eat, trimming excess fat and skinning do not reduce the amount of mercury you consume. The only way to reduce mercury consumption is to eat fish from less contaminated water bodies and to select species that are lower in mercury. By choosing a variety of fish low in mercury from different water bodies and avoiding eating only one type, anglers can enjoy catching and eating fish from waters.

Source(s):
Fish and Wildlife Research Institute

2006-03-06T18:05:00.000-08:00

Advice for Patrick from our acupuncturist.....

Foods to Avoid:

Broccoli
Cauliflower
Lettuce (Baby Greens and Spinach are fine)
Cabbage
Potatoes
Corn
Beans (green beans are okay in moderation)
Dairy
Yeast: Avoid beer, white bread, (Whole Grains are okay. She suggested looking at Whole Foods for bread without yeast).
Minimal Pork
Red Meat Sparingly
Sugary fruits such as Oranges, Pineapples & Bananas sparingly
Avoid Sugar
No Cokes or anything carbonated

Foods that are good:

Fish
Chicken
Turkey
Whole Grains Pasta
Brown Rice
Vegetables that are not listed above

Carbs

2006-02-21T19:38:00.000-08:00

One "carb" equals 15 grams of carbohydrates.

Patrick can have 4 carbs at each meal and 1 carb per snack (3 times per day).

I've been looking at labels a lot lately... Here are some things I've found:

One 4 ounce glass of wine is 1 carb
One slice of whole wheat toast is around 1 carb
One cup of most raw vegetables is 1 carb
1/2 cup of cooked vegetables is 1 carb
One banana is 2 carbs
4 oz of orange juice is 1 carb
One new potato is 1 carb

You just have to look on labels to find these things out.

FDA Issues New Guidance on Whole Grains

2006-02-15T13:25:00.000-08:00

By LIBBY QUAID, AP Food and Farm Writer
WASHINGTON -

The Food and Drug Administration issued new guidelines Wednesday to help people figure out which bread or cereal meets the government's recommendations for eating heart-healthy whole grains.

Pizza or bagels labeled as "whole grain" or "whole wheat" should have dough made entirely from whole wheat or whole grain flour, FDA said. "Whole grains" are cereal grains including corn, rice, oats and wheat, and they must be intact, ground, cracked or flaked, according to FDA.
Consumers need a consistent definition for whole grains, said Barbara Schneeman, director of the FDA's office of nutritional products, labeling and dietary supplements.

"Using the term multigrain or seven-grain doesn't necessarily mean that product contains whole grains," she said.

Government dietary guidelines say three servings of whole grains daily will reduce the risk of heart disease and type 2 diabetes. A serving is about an ounce — a half-cup of oatmeal, a slice of bread, a cup of cold cereal flakes.

It's the first time FDA has tried to define whole grains, although the new definition raises questions as well as answers. FDA recently turned down a request from General Mills, maker of Wheaties and other well-known cereals, to say what constitutes an "excellent source" or a "good source" of whole grains.

Both claims are common on packages throughout supermarkets, and FDA was unclear about whether it wants them removed. "We would have to look at a particular product to understand whether something is being used appropriately," Schneeman said.

Ideas for Exercise

2006-02-07T17:11:00.000-08:00

Don't do what Homer J. Simpson is doing...

From the March issue of Fitness Magazine:

Jog at a 10 minute mile pace for 20 minutes
Alternate sprinting and walking for 20 minutes
Walk briskly for 30 minutes
Spin for 30 minutes at a moderate pace
Go for a 20 minute trail run
Do 1 hour of housework
Walk 1 mile in the morning and 1 mile in the evening
Do 35 minutes of power yoga
Do 35 minutes of Pilates
Practice tai chi for 45 minutes
Perfect your swing at the driving range for 60 minutes
Hit a punching bag for 30 minutes
Go in-line skating for 15 minutes
Shovel snow for 30 minutes
Ice Skate vigorously for 30 minutes
Run up stairs for 15 minutes
Jump rope for 20 minutes
Do 25 minutes of circuit training
Dance for 40 minutes
Play frisbee for 1 hour
Wash windows for 1 hour
Use a pedometer and log an extra 3,600 steps

Easy Changes to Your Diet

2006-02-07T16:58:00.000-08:00

I got this list of things from the March 15 issue of Fitness Magazine

Replace your morning bagel and cream cheese with an English muffin and cottage cheese
Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon with peanut butter
Swap your large bran muffin for 3/4 cup of bran flakes
Replace eggs and cheese with scrambled egg whites
Replace your 450 calorie lunch with a 200 calorie protein shake
Replace large french fries with a yogurt and fruit parfait
Modify your lunch: Skip the cheese on your salad or sandwich, substitute mayo, and replace potato chips with soy chips
have 1/2 tuna salad sandwich instead of a whole plus two cups of raw vegetables.
Skip the cheese in an omelet and a lunchtime sandwich
Switch from cream soup to vegetable-based soup at lunch and dinner
Switch from 1 cup premium to light ice cream
Resist the handfull of M & M's at the receptionist's desk
Cut out 1 biscoti and 1 large mocha
Switch from a chai tea latte to lemon tea
Have 1 ounce of soy nuts instead of 3 ounces of roasted almonds
Substitute a serving of beef with shrimp or a white flaky fish like cod at two meals
Leave behind one fourth of breakfast, lunch and dinner
Have 1 cup of strawberries instead of a whole banana and cauliflower instead of a baked potato with sour cream
Replace ranch or blue cheese dressing with low-fat vinaigrette at lunch and dinner
Cut all calorie counting beverages
Have a vodka and soda instead of a margarita at happy hour

My New Favorite Food

2006-02-01T15:15:00.000-08:00

All of my life, I've been misguided when it comes to oatmeal. Yes, you read that last sentence correctly. Oatmeal. I thought it was nasty stuff.

I recently discovered that I actually LOVE oatmeal! Granted, my way is very different than my mom's way of making it... She uses the instant kind and puts milk and sugar into it... My way is far better. I get either whole oats or steel cut oatmeal and cook it the old fashioned way (on the stovetop for 20 minutes) and then I stir in a tablespoon of peanut butter and some raisins. I use both purple raisins and golden raisins.

No need for sweetner! It's so fabulous. I find myself craving it. I know what you're thinking... Nikki's finally lost it... but I can't help it. It's good stuff. You should try it! If you do, let me know what you think!
Cheers!
Nikki

Diabetes Statistics

2006-01-31T08:19:00.001-08:00

Diabetes by the Numbers
* 18 million Americans have type 2 diabetes (6.3% of the population)
* About 20% of people over age 65 have diabetes
* Another 41 million have "prediabetes"
* About 1 in 3 people with diabetes don't know they have it
* More than one-third of new diabetes cases in children and teens are now type 2 diabetes
* Total costs of diabetes: $132 billion in U.S. alone
* 90% of cases due to excess weight, lack of exercise, and poor diet

Choosing Good Fats Instead of Bad Fats

2006-01-31T08:19:00.000-08:00

Good Fats
tuna
salmon
liquid vegetable oils
many nuts

Bad Fats
margarines
packaged baked goods
fried foods
Anything listing "partially hydrogenated vegetable oil"

Choosing Whole Grains

2006-01-31T08:18:00.000-08:00

Choose whole grains and whole-grain products over highly processed carbohydrates. White bread, white rice, mashed potatoes, donuts, bagels, and many breakfast cereals have what's called a high glycemic index. That means they cause sustained spikes in blood sugar and insulin levels. Carbohydrates that aren't as easily digested cause lower, slower increases in blood sugar and insulin. As a result, they stress the body's insulin-making machinery less, and so help prevent type 2 diabetes. Such foods have a low glycemic index. Examples include whole wheat, brown rice, other whole grains, most beans and nuts, and whole grain breakfast cereals.

I have substituted whole grain pasta for regular pasta and haven't even noticed a difference. :) I'm also buying whole grain bread now instead of whole wheat. Supposedly, whole grain is better for you. Also, use brown rice instead of white rice.

Diabetes- Benefits of Losing Weight if you're Overweight

2006-01-31T08:15:00.000-08:00

Excess weight is the single most important cause of type 2 diabetes. Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

Losing weight can help if your weight is above the healthy-weight range. Losing 7-10% of your current weight can cut in half your chances of developing type 2 diabetes.

My New Blog

2006-01-30T18:34:00.000-08:00

I've decided to start a second blog that will be dedicated to my new approach to nutrition. Patrick has been diagnosed with diabetes (frown), so this will have a big impact on day-to-day nutrition in our household.

I think I need a web site that has good nutritional links, recipes and ideas.... So here we are! Nikki's Nutrition!