Healthy Weight Gain

It seems as though the media is always trying to advertise ways to lose weight through fad diets or supplements, but what about those of us looking to gain weight? I was a gymnast most of my childhood until about when I left for college. I was always “skinny” but had a high muscle mass which I needed for my sport. After I quit gymnastics I lost a fair amount of weight because my muscle mass decreased significantly. I know I could make a few more trips to fast food restaurants a week to gain a few pounds but I want to know the most healthy way to gain weight. The American Dietetic Association website has an entire page dedicated to the public about how to gain weight healthily.

First of all, it should be known that not everyone is trying to lose weight! There are several reasons for an individual to want to gain weight including: having a serious illness or lengthly hospitalization, being very thin and wanting to look and feel better, being an athlete who wants to build strength and muscle to perform better, being older and unintentionally losing weight. Those trying to gain weight should understand that gaining weight can be just as challenging as losing weight. This process must be done in a healthful way!

When trying to gain muscle or bone mass without adding extra fat, one should be realist about his or her body type. Remember than genetics play a significant role in your physical build and shape. Keep in mind that the human body can change only a limited amount through food intake and weight training. For example, it’s impossible to turn a runner’s body into the body of a linebacker. Those attempting to regain weight after an illness or surgery generally have a much easier time than those trying to gain weight who are naturally thin.

Many products have advertisement claims promising fast and easy weight gain (just like products for weight loss.) Keep in mind that if it sounds too good to be true, it probably is. Avoid supplements and save your money for nutrient dense foods!

The key to healthy weight gain is to make the calories you consume as nutrient dense as possible. Soda, candy, and chips are examples of empty-calorie foods which will not help you healthfully gain weight. After surgery, you body needs to build muscle, strengthen bones, and repair tissue. For efficient weight gain, focus on attaining nutrient power from all of the food groups.

For those with a small appetite, try eating five or six times a day. Remember to drink fluids before and after meals, but NOT with them. This strategy leaves more room for food in your stomach. Add calorie rich toppings to your usual foods such as peanut butter on a whole-grain muffin or grated cheese on a bowl of chili. If you love oatmeal, prepare it with whole milk instead of skim milk or water. Try garnishing your salad with heavy oils such as olive oil, whole olives, avocados, nuts and sunflower seeds.

Lastly, make an appointment with a registered dietitian who can help you create an eating plan that is right for you and will help you gain weight healthfully while still incorporating the foods you love.

Sources:

http://www.eatright.org/Public/content.aspx?id=6852


http://www.mypyramid.gov/

Image Source:

http://www.thedailygreen.com/healthy-eating/eat-safe/top-iron-sources-44111008

Tips for Eating Right While Out

Choosing a healthy entree while eating out at a restaurant can be very difficult. What may seem to be a good choice such as a salad, may not always be the best option considering all the toppings it may have. I eat fairly healthy at home but seem to struggle with what to order when I’m out at a restaurant. After reading an article on the American Dietetic Association website about eating right, I thought I’d share some of the tips they offer about eating right while eating out.

While looking at the menu, look for words that hint at how the food is cooked such as “steamed”, “broiled”, “baked”, or “grilled.” Limit foods that are fried or sauteed. Try to balance your meal by choosing an entree that includes foods from all or most of the food groups: meat, dairy, fruits, vegetables, and grains. For example, when choosing a salad, select one that is freshly made with chicken and other toppings that are high in protein and fiber but low in fat. Choose a low-fat dressing, and if possible, skip the less nutrient dense toppings such as croutons. When given the option of a side dish, select the healthiest one such as a salad, baked potato or fruit instead of fries. Don’t feel guilty about making special requests! Ask about portion sizes for entrees and appetizers. At many restaurants an appetizer may be the perfect portion size. If you order a large entree, consider eating only half and bringing the rest home to eat as leftovers the following day. While eating, pace yourself by drinking a sip of your drink between each bite to prevent over eating. Remember that it takes roughly 20 minutes for your brain to get the message that your stomach is full and you’re no longer hungry!

**Follow this link then click on “Download a handout with 30 helpful tips” for tips on keeping to a healthful diet when eating away from home.

Source:

http://www.eatright.org/Public/content.aspx?id=5671

Image Source:

http://health.msn.com/health-topics/slideshow.aspx?cp-documentid=100269464

Superfoods for Diabetics!

Living with diabetes seems hard enough but what about being newly diagnosed and not knowing how to modify your diet? Having a friend who was diagnosed with diabetes within the past few years, I see how it can be a constant battle to regulate blood glucose levels. There are so many articles about superfoods for those without diet related diseases, but what about superfoods for diabetics?

**Please note that all the foods listed below have a low glycemic index and provide key nutrients such as calcium, potassium, fiber, magnesium, vitamin A, C, E.

Beans – kidney, pinto, navy or black beans for fiber, protein, magnesium, and potassium
Dark Green Leafy Vegetables – spinach, collards, kale which are low in cals and carbs!
Citrus Fruit – oranges, grapefruit, lemons, limes are high in vitamin C
Sweet Potatoes – lower GI than regular tomatoes, sweet potatoes are high in vitamin A and fiber
Berries – strawberries, blueberries, pomegranates, etc. are all full of antioxidants, vitamins and fiber
Tomatoes – which ever way you choose to eat them you’re getting important nutrients like vitamin C, E, and iron
Fish – choose ones that are high in omega-3 fatty acids like salmon. Avoid breaded or deep fried fish. Try to consume 6-9 ounces of fish per week.
Whole Grains – try to avoid processed grains that don’t contain the germ and bran of the whole grain. Pearled barley and oatmeal are great sources of fiber and potassium.
Nuts – packed with healthy fats, nuts are an excellent healthy snack offering magnesium and fiber
Fat-free Milk and Yogurt – a wonderful source of calcium and vitamin D

**For more information on healthy snacking for diabetics, click here!

Source:

http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/diabetes-superfoods.html
 
Image Source: 

http://www.frontiernet.net/~sharpsburg/Links.html

Protein Please!

Being a nutrition major, I’ve been aware for quite some time that protein is an essential part a balanced diet. However, I wanted to get a better idea of which foods are most nutrient dense in terms of protein.

For starters, protein is a vital component of the human body as it is a major part of our skin, muscles, organs, and glands. Protein in the diet is needed to aid the body repair cells and make new ones. It is also a vital nutrient during times of growth and development especially during childhood, adolescence and pregnancy.

There are two types of protein, compete and incomplete proteins. Complete proteins are comprised of nine essential amino acids and are found in animal foods such as poultry, fish, meet, eggs, milk, as well as milk products like yogurt and cheese. Incomplete proteins differ from complete proteins because they lack one or more of the essential amino acids. Foods comprised of incomplete proteins include beans, nuts, seeds, peas, and grains. Plant proteins can be added to foods that contain incomplete proteins to provide all of the essential amino acids and form a complete protein. Combination examples include rice and beans, wheat cereal, and corn and beans.

Sources of lean protein:

• Sushi – delivers protein and fiber and is usually low in fat
• Eggs – one large, hard-boiled egg has 7 grams of protein and just 2 grams of saturated fat. If you want to avoid the saturated fat, eat just the white part
• Pork loin – a very lean meat that isn’t too expensive
• Turkey or Chicken Breast – choose these over salami or bologna
• Edamame – these soybeans make a great snack. Soy has more protein, by volume, than beef, and practically no saturated fat
• Salmon and other Seafood – packed with heart-healthy omega 3s and generally lower in saturated fat

Sources:

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0003118/


http://www.rd.com/health/11-healthy-ways-to-load-up-on-lean-protein/
 

http://www.chem4kids.com/files/bio_aminoacid.html

Image Source:
Salmon

What’s up with Pomegranates?

Pomegranates have become all the rage with the antioxidant obsessed in recent years. However, their health benefits aren’t widely known. I eat pomegranates several times a week when they’re in season (October and November) because I know they are high in antioxidants which fight free radicals. However I wanted to know more about the health benefits of pomegranates.

A study in an article published on the American Society of Clinical Nutrition website showed that consumption of pomegranate juice decreases LDL as well as effects of atherosclerosis caused by plaque build up in the arteries. Additionally the antioxidant properties in pomegranates are known to decrease the formation of cancer cells linked to breast cancer and lung cancer. In recent studies, pomegranates have been shown to slow the growth of prostate cancer. Pomegranates act similarly to aspirin, as they aid blood platelets from clumping and forming dangerous blood clots.

**Click here to learn how to cut and de-seed a pomegranate!

Sources:

http://www.ajcn.org/content/71/5/1062.short


http://www.eatright.org/Public/content.aspx?id=3750&terms=pomegranates


http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001224/


http://simplyrecipes.com/recipes/how_to_cut_and_de-seed_a_pomegranate/
 

Image Source: 

http://blogs.knoxnews.com/constantine/2010/11/pomegranate—-the-fruit-with.html

Iron Deficiencies

Having been borderline anemic myself for many years, I think iron deficiency is a topic many college kids, especially girls, can relate it. Living on your own, trying to keep with a busy schedule of school, a job, and friends AND trying to eat well on a budget is extremely difficult. After reading an article on the CDC website about iron deficiency, I thought I’d share below what I learned.

Why do we need iron?

Iron is an essential part of all cells in our body and has many functions. Being part of the protein hemoglobin, it carries oxygen from the lungs to the rest of the body. Not having enough hemoglobin can put a person at risk for anemia. Iron also functions to assist our muscle store and use oxygen. Iron also is needed in the process of enzymes helping to digest foods in the body. Ultimately, we need iron to maintain healthy function of the cells in the body. Having too little iron in the body puts a person at risk for iron deficiency which is the leading cause of anemia in the U.S.

Why is iron deficiency a concern?

Being iron deficient can delay normal mental and motor function in infants. During pregnancy, a woman with an iron deficiency is at an increased risk for delivering her baby prematurely. Consequently, her baby is likely to have additional health problems or even die within the first year of life. Iron deficiency is also a concern in adults because it can cause fatigue impairing a person’s ability to perform physical work. Additionally, it can affect a teenager’s memory or other mental functions.

Populations at an increased risk:

Infants and toddlers need more iron than children that are older due to their rapid growth spurts. Because of the limited foods they eat, it can be difficult to incorporate enough iron into their diet. Pregnant women often need higher amounts of iron which they typically achieve with the help of a supplement advised by their doctor. Additionally, a person who loses blood also loses iron. They may need to take an iron supplement to restore what they have lost. This includes injuries, frequent blood donations, and heavy menstrual periods.

Symptoms of iron deficiency:

• Frequently feeling tired and weak
• Decreased performance at work and school
• Slow cognitive and social development during childhood
• Difficulty maintaining body temperature
• Decreased immune system function
• Glossitis (an inflamed tongue)

How much do I need?

• Click here to see how much iron you need.

Dietary Sources of Iron:

• Click here for a list from the CDC website of iron rich foods and the amount they contain.

Source:

http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html 

Image Source:

http://fitnessmaishani.blogspot.com/2010/10/red-blood-cells.html

The Benefits of Blueberries

In the past year, I’ve become increasingly fascinated by foods containing antioxidants. While taking Nutrition and Wellness as well as Biology of Aging, I have tried to incorporate more beneficial fruits and veggies in my diet although it’s harder to do so during the winter months. Blueberries have always been one of my favorite fruits however I believe their health benefits are generally unknown to most which is why I decided to blog about them!

Did you know that blueberries contain the highest amount of antioxidants of any fruit? I was actually surprised when I read this. It’s hard to believe these little berries could provide such a defense against free radicals. Antioxidants within blueberries help fight cancer and cardiovascular disease, while possibly slowing the aging process by preserving a person’s vision and central nervous system. Blueberries also provide 14% fiber and about 25% vitamin C recommended daily in just 1 cup. Don’t let me forget to mention that blueberries are also low in calories (1 cup = less than 100 cals).

The peak of the blueberry harvest is in July, although frozen blueberries can be found in grocery stores almost year round. Believe it or not, blueberries freeze well due to their low water content. While picking fresh blueberries at the grocery store, look for ones that are firm in texture, uniform in size, and have a powder-blue color. Be sure to store them in a moisture-proof container and don’t wash them until you use them.

Wondering how they get their deep blue color? Blueberries contain a high level of anthocyanin which many red and blue fruits and veggies owe their unique color to. 90% of the world’s supply of this fruit comes from North American which remains the leading producer. Ronald Reagan was such a fan of this fruit during his presidency that he insisted blue jelly beans be provided at his inauguration. This later resulted in the blueberry flavor being introduced by the Jelly Belly company.

After learning more about the true health benefits of blueberries, there’s no doubt that I’ll be stocking up as soon as they start appearing in the grocery store this summer. Because breakfast is often the toughest meal for most to fit into their day, I included a recipe to try for those who often eat breakfast on the go!

Try this recipe for Blueberry Breakfast Bars:

Ingredients:

• 4 ounces – all purpose flour
• 1 tablespoon – baking powder
• 1-1/2 teaspoon – salt
• 8 ounces softened butter
• 4 ounces – granulated sugar
• 4 eggs
• 2 teaspoons – pure vanilla extract
• 8 ounces – low fat milk
• 10 ounces – quick cooking oats
• 4 ounces – frozen, unsweetened blueberries
• 12 ounces – corn/rice cereal squares, coarsely crushed

Directions:

1. Preheat oven at 350 degrees F and have all ingredients at room temperature.
2. In a bowl combine flour, baking powder and salt.
3. Place butter and sugar in a mixer, with the paddle attachment, mix at low speed until light and fluffy.
4. Add eggs and vanilla; beat until smooth.
5. Add milk, flour mixture, and oats; beat until blended, scraping down sides of the bowl as necessary.
6. Stir in blueberries (batter will be stiff).
7. Spread evenly in a greased 18 x 26 inch pan.
8. Sprinkle cereal over top.
9. Bake at 350 degrees F until golden brown and tester comes out clean, about 40 minutes.
10. Cool in pan.
11. Cut in pan in 2 inch squares

Yield: about 117 bars

**Click here for more blueberry recipe ideas!

Sources:

http://www.webmd.com/food-recipes/features/blueberries-nutritious-things-come-in-small-packages_


http://www.heart.org/HEARTORG/Caregiver/Resources/WhatisCardiovascularDisease/What-is-Cardiovascular-Disease_UCM_301852_Article.jsp


http://www.cookinglight.com/food/in-season/in-season-blueberries-00400000002149/


http://www.womenfitness.net/blueberries.htm


http://www.blueberry.org/breakfast.htm
 
Image Source: 

http://www.health.com/health/gallery/0,,20306607,00.html