Multivitamin Diet Part 2

When you eat do you think of what nutrients your food is about to provide you with?  Hopefully, as you realize the health benefits of some of your favorite healthy foods, you will want to eat them more often!  You don't have to get your vitamins and minerals in a pill, just fill up on some of these foods by following the multivitamin diet!

·         Vitamin D

o   Promotes absorption of calcium for healthy bones, neuromuscular and immune function

o   Sunlight, sardines, salmon, tuna, mackerel, fish liver oils, beef liver, Swiss cheese, egg yolk, fortified foods such as orange juice, milk, yogurt, margarine and cereal

·         Vitamin K

o   Promotes blood clotting and bone health

o   Kale, spinach, collards, Swiss chard, turnip and mustard greens, Brussels sprouts, parsley, romaine lettuce, broccoli

·         B Vitamins (thiamin, riboflavin, niacin, B6, B12, biotin, pantothenic acid, folic acid)

o   Allows body to metabolize carbohydrates, protein and fats, produce red blood cells, important for nervous system

o   Whole grains, fish, seafood, chicken, meat, egg whites, dairy, leafy greens, beans, peas

o   B12 in particular – meat, fish, seafood, dairy, algae, yeast, seaweed

more minerals to come....

Multivitamin Diet Part 1

Some people just can’t tolerate a multivitamin pill due to nausea, medication interactions, or some other health issue.  Personally, I often forget to take mine.  Relying on a nutritious diet to provide the vitamins and minerals your body needs is key to optimum health.  Try to include foods from the different food groups to ensure you are receiving all of the nutrients your body needs.  Most foods supply our bodies with multiple vitamins and minerals.  When someone tells you to eat your vegetables, it is not just because we are "supposed" to, it's because they benefit our health in so many ways.  You can see below that leafy greens provide us with an array of nutrients - calcium, iron, folate, vitamins A and E, just to name a few.

Multivitamin Nutrients, health benefits and food sources:

·         Calcium

o   Bone growth and strength, blood clotting, muscle contractions, transmission of nerve signals

o   Dairy products, calcium-fortified products (juice, soy), canned salmon with bones, turnip greens, kale, cabbage, broccoli, some tortillas and breads

·         Iron

o   Key component of RBC and enzymes – strong blood carries oxygen throughout the entire body, protects immune system, keeps energy levels up, ensures adequate growth and development

o   Beef, dark poultry meat, clams, dried fruit, beans (white, kidney, garbanzo, etc), lentils, dark leafy greens (spinach, collards, chard, kale, mustard), enriched cereals, breads, and rice, prune juice, tofu, egg yolks

·         Folate/Folic Acid

o   Development of cells, protein metabolism, heart health, prevent birth defects in pregnant women

o   Leafy greens (spinach, turnip greens), oranges and orange juice, beans (legumes), enriched breads, pasta, crackers, rice, cereals, beef liver, asparagus, broccoli, avocado, peanuts, wheat germ, romaine lettuce, tomato juice, cantaloupe, papaya, banana

·         Vitamin C

o   Antioxidant against cell damage, boosts immunity, forms collagen

o   Oranges, grapefruit, bell peppers, strawberries, potatoes, broccoli, cabbage, guava, kiwi, cantaloupe, papaya, tomato, cauliflower, mango

·         Vitamin A

o   Promotes healthy lining of the respiratory, urinary, and intestinal tracts, vision health, boosts immunity, reproductive health

o   Carrots, sweet potatoes, cantaloupe, spinach, pumpkin, greens, winter squashes (with orange/yellow flesh), red sweet peppers, liver, fortified milk, cheese, egg substitutes, fortified oatmeal, frozen peas

·         Vitamin E

o   Antioxidant against cell damage, involved in immune function, regulation of gene expression

o   Vegetable oils, nuts and seeds (almonds, sunflower seeds, hazelnuts, peanut butter), avocado, wheat germ, small amounts in broccoli, spinach, mango, tomato, and kiwi

The Skinny on FATS

Fats are one of the 3 nutrients that supply calories to the body (the other 2 are proteins and carbohydrates). The energy produced by fat is 9 calories per gram.

Fats play an important role in nutrition. Fats and oils are made of fatty acids and serve as a rich source of energy for the body. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Healthy skin and hair are maintained by fat. Fat helps the body absorb and move the vitamins A, D, E, and K through the bloodstream. So, the body breaks down fats and uses them to store energy, insulate body tissues, and transport some types of vitamins through the blood.Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. 

Fats also play an important role in food preparation by enhancing food flavor, making baked products tender, and conducting heat during cooking.

You may have heard that some fats are better for you than others. When considering the effects of fats on your heart and cholesterol level, choose unsaturated fats (monounsaturated and polyunsaturated)

Unsaturated Fats - Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) 

Two types:

· Monounsaturated fats are found in vegetable oils like canola, olive, and peanut oils as well as nuts, seeds, avocados and olives.  They are liquid at room temperature.

· Polyunsaturated fats are found mainly in vegetable oils like safflower, sunflower, corn, flaxseed, and canola oils. They are also the main fats found in seafood. They are liquid or soft at room temperature.  Certain polyunsaturated fatty acids, like linoleic acid (omega-6) and alpha-linolenic acid (omega-3), are called essential fatty acids, because the body cannot make them. Essential fatty acids must come from foods we choose such as flax seed and fish oils. They are needed to build cells and make hormones.

· Saturated fats (or saturated fatty acids) are mainly found in animal sources like meat and poultry, whole or reduced-fat milk (2%), and butter. Some vegetable oils like coconut, palm kernel oil, and palm oil are saturated. Saturated fats are usually solid at room temperature.  These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Aim for less than 12 grams for women and 16 grams for men, daily.

· Trans fatty acids- Sources of trans fats include snack foods and baked goods made with partially hydrogenated vegetable oil or vegetable shortening. Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease. Trans fats also are found naturally in some animal products, like dairy products. These fats form when vegetable oil hardens  into margarine or shortening (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Aim for 0 grams daily. If you see the word "hydrogenated" on the ingredients list, avoid this product.

Great Grains

A few weeks ago I posted about Celiac Disease and I mentioned some grains that are tolerated on a gluten free diet.  Now I am going to share a little information about some of those GREAT GRAINS.  Many people believe grains give you the basic carbs for energy and fiber but they really provide the body with so much more!

Amaranth - ancient grain rich in protein, calcium, iron, magnesium, phosphorus, and potassium and it is the only grain known to contain vitamin C!

Buckwheat - technically this is a fruit seed related to rhubarb and sorrel; it's rich in the antioxidant rutin and a good source of fiber, manganese, magnesium, and the amino acid tryptophan

Corn - Did you know this grain contains the highest level of antioxidants compared to any other grain or vegetable? Actually corn contains almost twice the antioxidant activity of apples!  It's rich in carotenoids, especially leutin and zeaxanthin which are important for eye health.  Corn is a good source of vitamins B1, B5, and C, folate, and phosphorus.  I find that many people steer clear of this vegetable/grain because it is often considered a "starchy carb" and there are still people out there afraid of carbs!!!  Well, one cup of cooked yellow corn contains 5 grams of protein, and we all know how important protein is!!!  Corn meal is mixed with other flour to make baked products (pancakes, tortillas and cornbread)

Millet - an ancient grain, rich in manganese, magnesium, and phosphorus, as well as the amino acid tryptophan.  Also, one cup of cooked millet contains about 8 grams of protein!

Montina - this flour is milled from Indian ricegrass. It's rich in protein, carbohydrates, and fiber and is used as an additive to primary gluten-free flours.

Quinoa - You might have seen this GREAT GRAIN mentioned before on my blog.  This is another ancient grain that is rich in amino acids, especially tryptophan.  It is also rich in manganese, magnesium, iron, copper, and phosphorus.  You can find out more from an older post that's all about quinoa, plus you can find some recipes on my recipe pages!

Rice - this is a cereal grain. You may be told to choose brown rice over white rice.  This is because the brown rice contains the bran and germ portion of the kernel which makes it higher and fiber and contains more of the vitamins and minerals.  Rice is rich in carbohydrates and protein and contains B vitamins, especially thiamin, riboflavin, niacin, pantothenic acid, and vitamin B6, as well as the minerals calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc. 

Teff - an ancient grain, similar to the size of poppy seeds.  Color varies from ivory, light tan to deep brown, or dark reddish brown purple, depending on the variety.  It has a nutty, molasses-like sweetness and is somewhat gelatin like.  It can be eaten uncooked, cooked, or ground then added as part of the flour used in recipes.  Teff is rich in carbohydrates, fiber and protein and contains eight amino acids, making it a high-quality protein.  It's a great source of thiamin and contains significant amounts of phosphorus, magnesium, aluminum, iron, copper, zinc, boron, and barium.

Reference: Today's Dietitian November 2011

The Magic of Magnesium

Magnesium is the 4th most abundant mineral in our bodies and is essential in regulating hundreds of biochemical processes.

Most of the magnesium in the body is found in the skeletal system which gives strength to our bones.  The remaining magnesium is concentrated in the cells of soft tissue such as muscle, kidneys and liver, and in intracellular fluids.  Magnesium assists in protein synthesis, muscle contractibility, calcium homeostasis, vitamin D hydroxylation, and ion channel regulation, as well as regulation of blood glucose, insulin secretion and sensitivity, promotion of regular heart beats and immunity support. 

Magnesium-rich foods include whole grains, leafy green vegetables, legumes and nuts.  It is important to get your magnesium from foods such as these rather than dietary supplements because these foods provide a wide variety of nutrients, vitamins and minerals. 

Magnesium Deficiency: Major diseases such as diabetes and hypertension contribute to low magnesium levels as well as diuretic medications, excessive alcohol intake or caffeine consumption can increase urinary excretion of magnesium and lead to deficiency. Sign of magnesium deficiency include loss of appetite, nausea, fatigue and eventually cardiac complications. 

Disease Prevention: Research strongly suggests that adequate dietary magnesium reduces the risk of type 2 diabetes and cardiovascular risk factors such as hypertension, atherosclerosis, and metabolic syndrome. 

The Recommended Daily Allowance (RDA) for magnesium for individuals under the age of 18 ranges from 80 mg/day for a 1 year-old child to 410 mg/day for an 18 year-old young adult.  Adequate intake (AI) of 30-75 mg/day is recommended during the first year of life.  The RDA for women and men aged 19-30 are 310 mg/day and 400 mg/day, respectively.  The RDA for women aged 31 and older is 320 mg/day and for men it's 420 mg/day.  The Tolerable Upper Intake Level from non-food sources is 350 mg/day with the exception of those suffering from cardiac complications.  This upper limit is established because excessive magnesium supplementation (from magnesium salts for example) can result in diarrhea, dehydration, nausea, weakness, double vision, slurred speech, or paralysis. 

If you choose to take a magnesium supplement, avoid taking it with a multivitamin that contains other minerals such as iron, calcium, phosphorus or potassium due to decreases in absorption.  Additionally ingesting high levels of phytates and fiber can negatively impact magnesium absorption.

For more information on magnesium, visit http://ods.od.nih.gov/factsheets/magnesium  Here you will find a great table of magnesium food sources and the amount of magnesium they contain.

Reference: Today's Dietitian, December 2011  

One more magnesium quick tip:
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.   

Super! More Sugar Substitutes!

Sugar is one of those foods that should be eaten in moderation due to the very low nutritional value it provides.  Sugar doesn’t need to be avoided all together though.  Some foods just would not taste the same without some sweetness.  There are many alternatives to sugar.  I discussed two particular sugar substitutes last week, agave nectar and stevia.  The following is a list of other sugar substitutes you may want to try in your next recipe.

Molasses – This rich, syrupy sweetener actually contains some nutrients, well the thick and very dark blackstrap molasses does anyways.  It is richer iron, calcium, copper, magnesium, phosphorus, potassium, and zinc when compared to the lighter molasses alternatives and the darker version also contains less sugar.  Since this product is refined, it may be a good idea to choose the organically produced molasses, which is free from chemicals and additives.

Honey – This ancient sweetener was once prized by Egyptians for its medicinal and healing properties.  Mix honey with lemon and hot water to treat that winter-time sore throat.  The color, flavor, consistency, and quality depend on the source of nectar and method of production.  Typically, the darker the color, the stronger the flavor.  Honey does not offer nutrition but since it is sweeter than sugar it can be a good substitute since less would be needed in your recipes.  I love honey drizzled on cottage cheese!

Carob – This is a caffeine free chocolate alternative.  Carob flour resembles unsweetened cocoa powder but is naturally sweeter and lower in fat, as well as being more nutritious, providing iron, calcium, vitamin B6, riboflavin, and potassium.

Maple Syrup – Sap from maple trees provide rich, distinctive flavors to many dishes.  It is sweeter than sugar so less can be used.  Choose pure varieties rather than maple-flavored syrup which contains additives. 

Grain syrups – Corn, barley, wheat and rice syrups are often used in place of sugar in baked goods.  These tend to be easier to digest and enter the bloodstream more slowly than other forms of refined sugar.  These syrups are not as sweet as sugar.  Malt extract, a by-product of barley, has a more intense flavor and is best used in breads and other baked goods.

Fruit juice– Apple, pear, and grape fruit juice concentrates from health food stores make great sugar substitutes and they have no added sugar or preservatives.  They can be diluted or used in their concentrated form in cakes, pies, and other desserts.

Dried fruits – Pureed dried fruits such as prunes, figs, dates and apricots are some more sweet alternatives to sugar.

Spiced Apricot Puree

* Add to plain, non-fat Greek yogurt for a mid-afternoon snack or sweeten cakes and pies with this sweet blend.

Place 1 ½ cups dried apricots in a saucepan with enough water to cover. Add 1 cinnamon stick, 2 cloves, and ½ teaspoon freshly grated nutmeg. Bring to a boil, then simmer for 20 minutes, until the apricots are plump. Let cool, then process in a food processor until smooth.  Add more water if necessary.  ENJOY!

Food Lists for Weight Loss

Chef Alton Brown’s Food Lists for Weight loss, from the Dr. Oz show

I had to share this because I thought is was a great idea and could be something to try for a New Year's Resolution.  I might try it myself, minus the sardines and red meat!!

List 1: Foods to Eat Daily

• Dark leafy greens
• Nuts
• Carrots
• Green tea
• Whole grains
• Fruits

These foods should be a part of your daily diet. Whole grains, like oats, are rich in fiber so they fill you up and keep you satiated for longer. Also, soluble fiber keeps your cholesterol levels in check and lowers your risk of heart disease. And fruits, especially purple ones like blueberries, blackberries and Concord grapes are rich in antioxidants and resveratrol, known to promote longevity. To get these foods in every day, Brown freezes the berries into pre-portioned packets and either uses them in smoothies or just eats them as is. Additionally, nuts are a good source of protein and you can fit them in easily every day by eating a handful about 15 minutes before a big meal to help curb overeating.

List 2: Foods to Eat Three Times a Week

• Yogurt
• Cauliflower
• Broccoli
• Sweet potato
• Avocado
• Oily fish
• Tofu

These foods are healthy for you in moderation. For example, sardines are high in protein, and omega-3 fatty acids, which are very good for your heart; plus, the tiny bones contain calcium. Additionally, tofu makes a great low-calorie meat substitute that actually has more protein per calorie than ground beef. Brown frequently uses tofu in pasta sauces, tacos and stir-fry dishes. Cauliflower and broccoli are cruciferous vegetables that have been praised for their cancer-fighting properties, like antioxidants that help rid your body of toxins that might damage cells.

List 3: Foods to Eat Once a Week

• Red meat
• White starch
• Desserts
• Alcohol

These are foods you should only indulge in every once in a while. With alcohol, for instance, Brown’s motto is, “If you’re going to have one drink a week, make it count.” So choose a drink or dessert you really enjoy and savor it, rather than going for something that you might drink more of, but not like as much.

List 4: Foods to Never Eat / Foods to Avoid at All Times

• Soda
• Processed meals & Fast food
• Canned soups
• “Diet” anything

These are foods you should cut out completely. Brown found that when he drank diet soda or ate processed foods he would crave and eat sweet and processed things more often, contributing to his weight gain. And artificial sweeteners may be to blame. Studies have shown that artificial sweeteners can be addictive and put taste receptors into overdrive, causing the body to release more insulin – a hormone instrumental in storing body fat. So, instead, he stopped incorporating these foods into his diet altogether.

Alton Brown’s Dairy Free Chocolate Pie

Ingredients                                                       

13 oz semisweet chocolate chips

1/3 cup coffee liqueur

1 tsp vanilla extract

1 lb silken tofu

1 tbsp honey

1 (9-in) prepared chocolate wafer crust (store-bought is fine)

Directions

Place enough water in the bottom of a 4-quart saucepan to come 1 inch up the sides. Bring to a simmer over medium heat.

Place the chocolate chips and liqueur in a medium metal mixing bowl, set over the simmering water, and stir with a rubber or silicone spatula until melted. Remove from the heat and stir in the vanilla extract.

Combine the tofu, chocolate mixture, and honey in a blender or food processor and spin until smooth (about 1 minute).

Pour the filling into the crust and refrigerate for 2 hours, or until the filling sets firm.

8 servings

Courtesy Alton Brown, 2011

From “ Good Eats: The Early Years”