Something to Chew On

A Guide to Eating Right and Living Well


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Guest Blogger : Belly Fat and Your Risk of Chronic Disease

Watch Your WaistDo you have more than an inch to pinch? When you look down, have the tips of your toes disappeared? If so, you might want to measure your belly fat, which can increase your risk for chronic disease.

According to an article by Mayo Clinic staff; it is common for “belly fat,” also known as visceral fat, to appear after menopause due to low levels of estrogen. It is estrogen that influences where we store fat in our body. So let’s measure our risk! Determine your waist circumference by locating the top of your hip bones. Use a measuring tape from this point to pull snug, but not so much to compress your skin. Run the tape around your middle; take your final measurement when you exhale.

Now that we’ve measured our “belly fat,” let’s discuss why it may not “just be a cosmetic concern.” You should know that “belly fat” can increase inflammation and produce hormones that raise blood pressure, negatively change the balance of good (HDL) to bad (LDL) cholesterol and promote insulin resistance, a risk factor for developing diabetes.

As a registered dietitian, I encourage people to improve their health through good nutrition and physical activity. Shed those extra pounds to avoid complications associated with “belly fat” and the “bad stuff” it creates. Eat foods that help you feel full, such as whole grains and high fiber foods like peas, dried beans and lentils. To expand your antioxidant arsenal without adding extra calories from fat, enjoy fruit and non-starchy vegetables. Great choices are berries, cherries, apples, carrots, tomatoes and dark green, leafy vegetables!

We all need to consider the effect chronic disease has on our body, but people with a genetic risk for diabetes also need to worry about the damage high blood sugars can cause to the eyes, kidneys and feet. A decrease in “belly fat” may help to reduce these effects.Woman on Exercise Machine

Other concerns for those with diabetes
In addition to a healthy diet, be as physically active as possible. In general most of us should be at least moderately active. Moderate activity is defined as being physically active at least 150 minutes per week. This level of activity could be met by walking 30 minutes, 5 days a week.

Talk to your physician about the importance of maintaining adequate vitamin D levels. Low vitamin D is associated with a 30% to 50% increased risk for breast cancer. Remember, some of our best defense can be found in “super foods” such as broccoli, cauliflower, cabbage, cranberries and green tea. You could also add ground flaxseed to your cereal or have a moderate amount (1-2 servings a day) of soy or tofu. Did you know certain brands of mushrooms are a great source for vitamin D?

Please know, current literature is still mixed about the impact of plant estrogens in people with hormonally sensitive cancer of the breast, ovaries or prostate. Speak with your physician about this topic and practice caution with the use of phytoestrogen supplements, soy powders and capsules, as they could be linked to recurrence of cancer. As with all medical nutrition recommendations, individualization is essential. Speak with a registered dietitian today if you have more questions about healthy eating for disease prevention.

Schleder, Missy RD

Melissa S. Schleder
Registered Dietitian, Springfield Clinic Endocrinology
Resources:
http://www.nutritioncaremanual.org ; http://www.mayoclinic.com ;
http://www.aicr.org; http://www.aicr.org/foods-that-fight-cancer ; http://www.uptodate.com


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Cholesterol Month – Part 3

heartexerciseThe final two factors of cholesterol: physical activity and weight.

Physical Activity

  • Daily physical activity helps reduce the risk of heart disease and can also help with weight management. It can help lower the bad cholesterol (LDL) and additionally boost your good cholesterol levels (HDL). Exercise helps speed up the rate that LDL molecules are sent back to the liver to be turned into bile salts or excreted. Aim for at least 30 minutes of physical activity on most, if not all days. Additional physical activity may be needed for weight loss/weight management. Any exercise is better than no exercise; however, research indicates that exercise performed at higher intensities may be more effective at lowering LDL cholesterol levels and additionally raising the good HDL levels.
  • Find an activity that you love, or even several activities so you can vary up your routine. A combination of strength-training and cardio exercises has shown to be very beneficial for reducing risk factors for heart disease (weight loss, lowering blood pressure and lowering cholesterol levels).
  • Exercise alone cannot guarantee one will not have high cholesterol. Diet and genetics also play very strong roles in determining one’s cholesterol levels. However, additional benefits observed from being physically active include bone strength, mood improvement, stress management and can decrease the risk of diabetes, cancer and stroke.  heartplate

Weight

  • Being overweight/obese is an additional risk factor for heart disease. Weight gain also tends to increase cholesterol levels. Losing weight can help decrease LDL, triglycerides and total cholesterol levels and help increase HDL levels.
  • Losing just 5-10% of body weight can show improvements in cholesterol levels. Consuming 500 less calories every day can help you lose 1 pound per week. You can even combine this with exercise by consuming 250 less calories every day additionally to burning 250 calories from exercise. Easy ways to cut down on calories include:
    • Eliminating soda, sweet tea, juice or other sugary-sweetened beverages.
    • Using one slice of bread instead of two.
    • Limiting cheese consumption.
    • Avoid snacking while at the computer/watching TV.
    • Swap your potato chips or pretzels for carrots, bell pepper slices and celery sticks.
    • Choosing a side salad instead of a side of pasta or potatoes.

Sometimes, diet and lifestyle are not enough to lower your cholesterol levels to a safe range. Your doctor may prescribe a cholesterol-lowering medication. Always take these medications as prescribed. Additionally, consult with appleheartfruityour physician if you are considering taking an herbal supplement to decrease your cholesterol levels. In many cases, the safety of these supplements has not been proven since their dosage amounts are unregulated.

Click here to see parts 1 & 2 of this blog series.


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Cholesterol Month – Part 2

Diet:

  • Limit saturated and trans fats.
    • Saturated and trans fats are found in fatty or fried meats such as: bacon, sausage, hotdogs, bologna, pepperoni, salami, poultry skin, fried chicken, fried pork tenderloin and fried fish.salmonheart
    • They are also found in whole milk products, high-fat cheese, ice cream, butter, cream, margarine and lard.
    • Foods made with hydrogenated oils (pizza and other packaged food items), candy bars, crackers, chips, pastries, doughnuts and muffins are additional ways these bad fats can be found in our diets.
    • Take Away Message: Try to avoid/limit red meat, fried foods, processed pastry/bakery items and dairy products made with whole milk.
  • Limit total amount of fat that you eat (good and bad) to 25%-35% of the total calories you eat.
    • Even if you’re not a calorie-counting whiz, the simplest way to accomplish this is to stick to heart-healthy fat sources such as: fish, nuts, seeds, peanut butter, avocados and olive oil and limit/avoid the sources of unhealthy fats.
    • A small popcorn from the movie theater contains 42 grams of fat, which would be 25% of total calories for a person following a 1500 calorie diet. Here’s an example of a healthier way to incorporate fat into the diet: Try adding ½ medium avocado (15 g) with breakfast, 1 Tbsp of peanut butter (8.5 g) with a snack and 4 oz of salmon (12 g) with dinner to create nutritious, well-balanced meals.
    • Become more familiar with reading food labels  and utilizing online resources for finding fat content of foods. A great website is www.calorieking.com for finding nutritional information on foods and menu items. This is very useful when dining out or ordering in! Pizza is a very common source of unhealthy fats in our diet. Two slices of pepperoni pizza plus garlic dipping sauce contains 37 grams of fat.
  • Increase Omega-3 fatty acid intake.
    • This recommendation goes right along with choosing healthier sources of fats in one’s diet. The benefits of omega-3 fats go well beyond heart health. They can also help with reducing inflammation and supporting eye and brain health.
    • Omega-3 fats, specifically Alpha-linolenic acid (ALA) are found in canola, soybean and flaxseed oil.
    • The most potent sources of omega-3 fats include salmon, albacore tuna, mackerel and sardines (EPA and DHA sources).
    • Ground flaxseed and walnuts (ALA) are two wonderful ways to incorporate omega-3 fats into your diet, especially if you are not a fan of fish.
    • The American Heart Association recommends that people with heart disease get 1 gm of omega-3 fatty acids from a combination of EPA and DHA per day. Consult with your physician before adding a fish oil supplement into your regimen as this may have possible interactions with other medications.
  • Increase dietary fiber intake to at least 20-30 grams per day.
    • Fiber is Mother Nature’s cholesterol lowering medication. While total fiber is very important, try to include sources of soluble fiber into your daily intake.
    • Soluble fiber is found in oats, oat bran, kidney beans, broccoli, ground flaxseed, apples, bananas and potatoes with the skin. It is also added in fortified fiber products such as Fiber One and Fiber Plus cereals and snack bars.
    • Fiber is only found in plant-based foods; fruits, vegetables, nuts/seeds, beans/legumes and whole grains. When choosing a grain (pasta, bread, cereal), make sure it is made with 100% whole wheat or whole grain. Barley, quinoa and brown rice make great choices too. Focus on filling ½ your plate with fruits and/or vegetables. Add nuts/seeds to salads, cereals or simply enjoy them by themselves.

Patients often ask me, “But Amanda, I don’t eat fried foods and I never eat red meat; why do I have high cholesterol?” In many cases, it’s not a matter of consuming too much of the bad stuff, it’s that you may not be consuming enough of the good stuff, specifically the omega-3 fatty acids and enough fiber.

Read part one of Cholesterol Month here!cholesterol colors


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It’s Fair Time!

SONY DSCThe FAIR-quite possibly the quintessential summertime event. It’s a place where first dates occur, magical memories are created and you can find clowns, magicians, rides, music and…every deep-fried and sugar-coated food imaginable! My fair food diet vice came in three short words. Tom. Thumb. Donuts. To be perfectly honest, I have probably consumed thousands of calories over the years from these sugary-sweetened mini treats. Fair food is notorious for being laden with fat, sugar and calories and we can’t seem to get enough of it! There’s just something exciting about eating food on a stick, deep fried in fat or doused in powdered sugar. Having the occasional indulgence is perfectly normal; however, eating fair food every day of the week might leave you with a few surprises when you step on the scale Monday morning.

Every year, there is a new and improved fried concoction that hits the fair grounds. First there was the fried Twinkie and then came the fried Oreo and fried Klondike bar. While curiosity may lead you to these fried wonders, remember that other popular fair foods are also fried such as the jumbo corndog, fries, elephant ears and funnel cakes. Fried foods are very high in saturated and trans fats.

The American Heart Association http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp recommends consuming less than 15 grams of saturated fat per day and no more than 2 grams of trans fat per day. Following a heart healthy diet is important for everyone, but these guidelines should be strictly applied by persons with heart disease and diabetes. Saturated and trans fats are the types of fats we strive to limit in our diets because they have been found to raise triglyceride and bad cholesterol levels.

Did you know a jumbo corndog and 2 fried Oreos contain a whopping 26 grams of saturated fat and 5 grams of trans fat.  That’s more than two days of fat consumption in one snack!

If you’re trying to be somewhat diet-conscience with your fair food choices, there are healthier options available. Grilled meats will contain less trans fat than fried ones. You can almost always find a pork chop sandwich vendor and my personal favorite is the BBQ stand for a pulled pork, chicken or turkey. You can even sneak in a serving of vegetables by adding lettuce, tomato and onion to your sandwich.  Vegetable kabobs or fire-roasted corn on the cob also make healthier choices. Fairs can be an excellent opportunity to walk around and get extra physical activity.

Am I telling you to never eat fair food again? No; that would be completely unrealistic and darn right hypocritical of me. Fairs only come around once a year and the occasional indulgence is perfectly fine. What I do want to highlight is the fact that we sometimes lose touch with what moderation actually means. For many people, healthy eating behaviors are thrown out the window come 5:00 on Friday and don’t get picked back up until Monday morning. If your weekends are already filled with high-fat, high-calorie foods from appetizers, pizza, horseshoes, burgers and fries, then it may be a good idea to lean towards the lighter options served out at the fair. For people who generally eat healthy (lean proteins, fruits, vegetables, low-fat dairy products, portion control of carbohydrates) all summer long, having a corndog and lemon shake-up won’t kill the diet.

 

 


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High-Fiving Fiber

It was the spring semester of my junior year in college. I was engaging in conversations with my classmates as we were being handed back the results of our cholesterol screenings. I glanced down at the sheet that had been deposited on my desk and quickly went to my professor because I clearly had someone else’s results. She replied, “No, those results are yours, Amanda, and you have high cholesterol.” I thought this can’t be! I’m 21 years old, I run, teach group fitness classes, watch what I eat; how could I have high cholesterol???

This was a major scare to me, especially since heart disease runs in both sides of my family. After coming to terms with the news, I had a good hard look into how much fiber I was consuming in my diet.

Fiber has been referred to as many different things: bulk, roughage, even cardboard. Essentially, fiber is the indigestible part of plant products. It is found in whole grains, fruits, vegetables, beans, legumes, nuts and seeds. The average American needs at least 20-30 grams of fiber daily, but, unfortunately, most people miss this mark…by a lot. This is due largely to our high consumption of refined carbohydrate sources and processed food items, in addition to a poor intake of fruits and vegetables. But fiber has many benefits.

  • Fiber has shown to help keep you fuller longer between meals, aiding in weight management.
  • Choosing foods that are higher in fiber has shown to benefit blood glucose control.
  • A diet high in fiber can decrease one’s risk for diverticulosis/diverticulitis. Fiber can play a role in treating both constipation and diarrhea.
  • Increased fiber can help children’s constipation problems (check out this article for tips), as well as those of adults.
  • Another great thing a high fiber intake can do (and the focus of this blog) is help lower one’s cholesterol and, therefore, reduce the risk for heart disease.

Fiber is split into two categories: soluble and insoluble, and most fiber-containing products have both. Insoluble fiber can aid as a laxative by moving intestinal contents more rapidly. Soluble fiber forms a gel-like product when entering the digestive system. Soluble fiber absorbs bile salts in the intestines, which are important for digesting and absorbing fat. In order to keep our pool of bile salts at a proper level, the body utilizes cholesterol, specifically LDL found in the blood stream, to manufacture more bile salts. The National Cholesterol Education Program’s Therapeutic Lifestyle Changes recommends consuming at least 5-10 grams of soluble fiber per day to reduce LDL cholesterol by 5%. Check out the complete list of recommendations.

Good sources of soluble fiber:

Broccoli and Walnut Salad

Broccoli and Walnut Salad

  • Kidney beans
  • Oatmeal
  • Orange
  • Oat bran
  • Broccoli
  • Ground flaxseed
  • Apple
  • Banana

Other sources of fiber:

  • Blueberries/raspberries/blackberries
  • All beans/legume varieties
  • Brussel sprouts
  • Artichokes
  • Almonds
  • Shredded wheat cereal
  • Pears
  • Prunes
  • Sweet potatoes
  • Strawberries
  • Whole wheat bread/pasta

Assorted fruitIn addition to consuming more fiber, there are other diet recommendations for reducing one’s cholesterol level. This includes limiting trans and saturated fats from the diet (fatty red meats, fried foods, whole fat dairy products, snack crackers, chips, candy, cookies). It is encouraged to replace saturated fats with omega 3 and unsaturated fats from sources like salmon, walnuts and ground flaxseed. Fat intake should be limited to no more than 35% of total calories. Plant foods are recommended more often. Engaging in physical activity can also be very beneficial, as recommended by one’s physician.

How does my high cholesterol story end, you ask? I first began with choosing foods higher in fiber. I replaced my regular granola bars with high-fiber bars, consumed more vegetables, snacked on nuts more often, added fruit as part of my breakfast routine and chose cereals, English muffins and bread with higher fiber contents. In six months, I dropped my cholesterol level down from 216 mg/dL to 167 mg/dL. Today, I am still going strong with my fiber intake, omega-3 fatty acid intake and consuming low amounts of saturated and trans fats. Physical activity is a priority every day, and I am constantly finding new ways to challenge my body. My most recent cholesterol level taken was 151 mg/dL and I couldn’t be happier.

When increasing fiber in one’s diet, it is recommended to make sure you consume an adequate amount of water. Although it is rare with mixed diets, too much fiber can also be a problem causing poor absorption of calcium, iron, zinc and magnesium. Always consult with your physician or dietitian before making changes to your diet.


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Let’s Get the Flax Facts!

When hearing the word omega-3 fatty acids, most people think of salmon, or maybe walnuts. Today, I wanted to introduce you to another heart-healthy food that contains omega-3 fatty acids—flaxseed. I know what you’re thinking: what is flaxseed, and how do I eat it?

Flaxseed is one of many nutritional powerhouse foods, meaning it is full of healthy nutrients, including fiber, antioxidants, protein and omega-3 fatty acids (specifically alpha-linolenic acid or ALA). ALA is a polyunsaturated fat that is needed in our diets. Replacing bad fats (saturated and trans-fats) with the good fats (mono- and poly-unsaturated fats) can help lower the risk for chronic diseases like heart disease, stroke and cancer, as well as lower the LDL (bad) cholesterol. Flax is a source of lignans which are antioxidants that may reduce the activity of cell-damaging free radicals. One tablespoon of milled flax contains about 3 grams of fiber (both soluble and insoluble). Fiber from flax can help one feel fuller longer, help reduce cholesterol and improve colon and digestive health. Flax is also a great source of nutrients for vegetarians and a great way to obtain omega-3 fatty acids for people with fish allergies.

You can find flaxseed at your local grocery store. I have found it in the cereal aisle, next to the oatmeal or in the gluten-free section. Remember to refrigerate the flaxseed once opened.  Aim for an intake of 1-2 tablespoons of flaxseed per day. The best way to buy it is “milled”. We cannot absorb all the healthy nutrients flax has to offer unless it’s in the ground/milled form. You can grind whole flax seeds on your own using a coffee grinder, food processor or blender.

Here are some ideas for adding flax into your diet. Consuming it with other foods adds a light nutty flavor to your dishes:

  • Mix flax in with your yogurt
  • Add it to breakfast cereal or oatmeal
  • Mix in with fruit smoothies
  • Sprinkle into soups/stews/sauces

Try these other flax-friendly recipes!

For kids:

  • Add to applesauce
  • Sprinkle a thin layer between peanut butter and jelly sandwiches
  • Add to beans/chili after cooking
  • Mix in with mashed potatoes (or mashed cauliflower) after cooking

How do you add flax into your diet?

For more ideas, recipes and information about flax please visit: www.healthyflax.com.

Eat right, move more and live life to the flax!

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