Nutrition Facts

Nutrition Facts - Food Allergies & Diet

2011-03-24T03:30:56+00:00

Nutrition Facts - Food Allergies and Diet

Special Diets For Food Allergies

A food allergy is caused when the body’s immune system mistakes an ingredient in food—usually a protein—as harmful and creates a defense system (special compounds called antibodies) to fight it. An allergic reaction occurs when the antibodies are battling an "invading" food protein.

Although a person could have an allergy to almost any food, the following foods account for almost 90 percent of all food-related allergic reactions:

Milk
Eggs
Peanuts
Tree nuts (such as cashews and walnuts)
Fish
Shellfish
Soy
Wheat

What do I do now?

If you know now that you have a food allergy, you might wonder how you can eliminate the foods that trigger a reaction. Be sure to talk with our registered dietitian at Simply Nutrition before eliminating any food from your diet or beginning a special diet. You may need to adjust your meal plan or take a nutritional supplement to replace any nutrients lost by eliminating your trigger foods.

Simply Nutrition will develop a menu plan for you and discuss the possibility of using dietary supplements if necessary. Please contact Simply Nutrition to discuss your unique situation and set up an appointment.

Nutrition Facts - Cancer & Diet

2011-03-24T03:28:19+00:00

Nutrition Facts - Cancer and Diet

The New American Plate from the American Institute for Cancer Research

What is the New American Plate?

The New American Plate emphasized the kinds of foods that can significantly reduce our risk for disease. It also shows how to enjoy all foods in sensible portions. It promotes a healthy weight.

When thinking about the New American Plate, use this general rule of thumb: Plant foods like vegetables, fruits, whole grains and beans should cover two thirds of the plate. Fish, poultry, meat or dairy-based toppings or fillings should cover one-third (or less) of the plate. The plant foods on the plate should include a variety of vegetables or fruits as well as whole-grain products like brown rice, kasha, whole-wheat bread or pasta.

We should all make sure to eat at least 5 servings of vegetables and fruits each day. Research suggests that this one change in eating habits can reduce cancer risk in several ways. One reason is that vegetables and fruits supply vitamins, mineral and phytochemicals that protect the body’s cells from damage by cancer-causing agents. They can stop cancer before it even starts.

In addition to fruits and vegetables AICR recommends eating at least 6-8 servings of other plant-based foods each day. This included whole grains such as brown rice, barley, quinoa, whole-grain breakfast cereals, oatmeal and whole-grain bread and legumes (peas and dried beans, including lentils, kidney, garbanzo and black beans).

To learn more about diet and cancer visit www.aicr.org.

At Simply Nutrition we offer individualized dietary intervention plans based on the latest research on cancer and diet. E-mail druledder@simplynutritionnow.com for a download of the New American Plate and ask more questions or set up an appointment.

Nutrition Facts - Gluten Intolerance

2011-03-24T03:11:46+00:00

Nutrition Facts - Gluten Intolerance

Understanding Gluten Intolerance

As many as one in 133 adults in the United States suffer from an intolerance to gluten. Sometimes referred to as nontropical sprue, celiac disease, celiac sprue, or gluten-sensitive enteropathy, this condition is often misdiagnosed and misunderstood.

What is gluten?

Gluten is a protein found in wheat and other flours. Grains that contain gluten include wheat, barley, and rye. Ingredients in foods made from these grains also contain gluten-things like farina, graham flour, semolina, durum wheat, bulgur, Kamut, kasha, matzo meal, spelt, and triticale. Common foods that contain gluten include white or whole wheat bread, flour tortillas, pita bread, crackers, many cereals, pasta, cookies, gravies, and sauces.

What is gluten intolerance?

Gluten intolerance (or celiac disease) is a digestive condition triggered by eating gluten. When a person with gluten intolerance eats foods containing gluten, an immune reaction occurs in the small intestine. The result is damage to the villi on the surface of the small intestine and an inability to absorb nutrients from food.

What are the signs of gluten intolerance?

Signs of this condition can vary widely, which is one reason it is so difficult to diagnose. Most people have general complains like diarrhea, abdominal pain, and bloating that comes and goes. Symptoms may be similar to those of irritable bowel syndrome, Crohn’s disease, gastric ulcers, parasitic infections, or anemia. Some people with celiac disease have no gastrointestinal symptoms.

What is the cause of celiac disease?

The exact cause of celiac disease is unknown. However, it can be inherited. If someone in your immediate family has it, you may have it as well. Celiac disease can occur at any age but sometimes emerges after some form of trauma such as pregnancy, surgery, or a physical injury.

How is celiac disease diagnosed?

Celiac disease can be identified by a blood test that detects antibodies that are present when a person with celiac disease has eaten gluten. This can be found by studying a sample of the intestine under a microscope.

How is celiac disease managed?

Celiac disease has no cure. It can be managed by completely removing gluten from the diet. Once you have done that the intestinal villi can heal completely. To manage the disease and prevent complications, you must avoid foods that contain gluten for the rest of your life. It is important to still have a well balanced diet while removing gluten and have a nutrition assessment done by a registered dietitian to make sure that you are getting all your nutrition needs met.

At Simply Nutrition, our registered dietitian can help you develop a healthy menu plan and go over eating out and label reading for individuals with gluten intolerance. Contact Simply Nutrition today to discuss your unique situation.

Nutrition Facts - Metabolic Syndrome

2011-03-24T03:08:45+00:00

Nutrition Facts - Metabolic Syndrome

The American Heart Association’s Recommendation for Managing Metabolic Syndrome

The primary goal of management of the metabolic syndrome is to reduce the risk for cardiovascular disease and type 2 diabetes. Then, the first-line therapy is to reduce the major risk factors for cardiovascular disease: stop smoking and reduce LDL cholesterol, blood pressure and glucose levels to the recommended levels.

For managing both long- and short-term risk, lifestyle therapies are the first-line interventions to reduce the metabolic risk factors. These lifestyle interventions include:

- Weight loss to achieve a desirable weight (BMI less than 25 kg/m2)
- Increased physical activity, with a goal of at least 30 minutes of moderate-intensity activity on most days of the week
- Healthy eating habits that include reduced intake of saturated fat, trans fat and cholesterol

At Simply Nutrition, a registered dietitian will work with you to develop a menu plan that will be as unique as you are. Please contact Simply Nutrition if you have any questions or would like to set up an appointment to meet with the dietitian.

Nutrition Facts - High Blood Pressure

2011-03-24T03:03:34+00:00

Nutrition Facts - High Blood Pressure

High Blood Pressure Diet

Most people know about the strong link between a healthy diet and disease prevention. But did you know that what you eat -- or don't eat -- may lower or prevent high blood pressure? Also, weight loss, if you are overweight or obese, is a safe and effective way to lower blood pressure.

By changing a few simple dietary habits, including watching portion sizes to boost weight loss, you may be able to lower your blood pressure -- a proven risk for heart disease. Here's the latest diet information you need.

Does weight affect blood pressure?

High blood pressure is more common in people who are overweight or obese. But studies show that losing weight has benefits in lowering high blood pressure. Losing weight may also help reduce medications needed to control high blood pressure.

How does diet influence blood pressure?

Many foods and dietary factors affect blood pressure. Studies show a high-sodium diet increases blood pressure in some people. In fact, some studies show that the less sodium you eat, the better blood pressure control you might have -- even if you're taking blood pressure medications.

Findings also show that potassium, magnesium, and fiber may also affect blood pressure. Fruits and vegetables are high in potassium, magnesium, and fiber and low in sodium. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

At Simply Nutrition you will work with a registered dietitian to help you come up with an eating plan that is personalized so it fits your daily activities and life style. You will never just be given food dos and dont's fact sheets. For more information about developing a plan for yourself or a loved one contact Simply Nutrition!

Nutrition Facts - Heart Disease & Diet

2011-03-16T01:16:42+00:00

Nutrition Facts - Heart Disease and Diet

Feed Your Heart Well

Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy nutrition strategy can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugar, and reduce body weight. While most dietary plans just tell you what you CAN'T eat (usually your favorite foods!), the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-healthy foods is just as important as cutting back on others.

Here are eight nutrition strategies to reduce your risk of heart disease:

1. Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke.

2. Eat more vegetables, fruits, whole grains, and legumes. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.

3. Choose fat calories wisely.

4. Limit total fat grams.

5. Eat a bare minimum of saturated fats and trans fats. (for example, fats found in butter, margarine, salad dressing, fried foods, snack foods, sweets, and desserts).

6. When you use added fat, use fats high in monounsaturated fats. (for example, fats found in olive and peanut oil).

7. Eat a variety -- and just the right amount -- of protein-rich foods. Commonly eaten protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein.

8. Limit cholesterol consumption. Dietary cholesterol can raise blood cholesterol levels, especially in high-risk people. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). If you have high cholesterol, these simple carbohydrates exacerbate the condition and may increase your risk for heart disease.

At Simply Nutrition we can develop an individualized eating plan for your unique situation. Please contact us now.

Nutrition Facts - Obesity

2011-03-16T01:15:09+00:00

Nutrition Facts - Obesity

The Emotional Brain Training and “Shapedown” Programs for Weight Issues

Traditional weight loss programs can miss the point; If we could stick with a diet, we would. If we felt like getting off the couch, we’d do that too! Science has shown that the root cause of the obesity epidemic is stress. When our brain is in stress, a cascade of hormones and neurotransmitter changes ramp up our appetite for sugary, fatty foods and make us feel like sitting on the sofa.

The Emotional Brain Training (EBT) Solution For Weight will equip you with powerful tools to get to the root of the problem. You’ll use them to retrain your brain to ease stress and access more joy. Cravings will fade and it will become far easier to make lifestyle changes that stick. The method is science based, developed at the University of California San Francisco medical school, and conducted by Certified Providers, health professionals who are trained in the method. Check out the www.ebt.org website to learn more about the research and how this may be something that would work for you.

If you have a child or teen that is struggling with weight issues consider looking at SHAPEDOWN Program. For children and teens, SHAPEDOWN helps them take care of their health and happiness. They will learn to create an active full life so that food, television and computer activities are less important. They will talk about their feelings and needs so that they feel safer and happier. Parents get help to feel better about parenting their children and let go of fear and frustration about their child’s weight as they put into practice positive changes in the family’s lifestyle and communication.

Begin today! Simply Nutrition offers both these programs. You can lose weight more easily, and ease stress, too. Please contact us now.

Nutrition Facts - Diabetes & Diet

2011-03-15T23:34:30+00:00

Nutrition Facts - Diabetes and Diet

What You Need to Know About Diabetes And Diet

In 1995 the American Diabetes Association changed their recommendation for diabetes management. Among the sweeping changes made was the individualization of the diet for diabetes management. Recommendations included focusing on maintaining a healthy weight and monitoring blood sugars and blood lipids. Changes also included doing away with the term “ADA diet” and no longer using specific calorie levels for diet prescriptions especially in institutional settings.

Now that there is no official Diabetic Diet, registered dietitians help patients with a dietary plan that will address their unique situation. Some individuals with diabetes may also have high blood cholesterol and triglycerides and need to lose some weight to help bring down high blood pressure levels. So now that the diet is individualized each person gets the right dietary intervention for their unique situation.

Some of the different methods used in diabetic education include: the exchange method, carbohydrate counting, the plate method, insulin/food ratios, etc. At Simply Nutrition, a registered dietitian will work with you to develop a menu plan that will be as unique as you are. Please e-mail druledder@simplynutritionnow.com to ask some questions or set up an appointment to meet with the dietitian.