Entries in A Recipe for LIfe (3)

Tuesday
Jan262010

Do I Really Need a Vitamin?

DateTuesday, January 26, 2010 at 3:25PM

This morning I was giving a lecture to a group of professionals and one of the questions that came up was “my wife wants me to take all these vitamins but is it really necessary?”

This week’s LA Times Health Section had a good article called Vitamins, Vitamins Everywhere which answered some of that question, but also discussed how many of our foods are oversupplemented with unnecessary vitamins.

See the article for some of the basics.  If you want a complete explanation I have a whole chapter on Vitamins in my new book A Recipe for Life by the Doctor’s Dietitian.

Here’s the matchbox version of what is necessary:

  • The maximum amount of Vitamin C the body can absorb at one time is about 250 mg.  If you want to take a little extra C it is safe in these amounts.  If you have any kidney issues or a history of kidney stones avoid Vitamin C since it can cause stones in those who are susceptible to them.
  • Some extra B vitamins can be helpful but too much can cause nerve problems.
  • Vitamin A is fat-soluble and therefore not excreted by the body.  It is the one fat-soluble vitamin that has been reported to cause liver toxicity and should be avoided in amounts over the RDA.
  • Vitamin D (the sunshine vitamin) is now known as the “antibiotic” vitamin.  Current research is showing that most individuals in the US are actually deficient in vitamin D and need a supplement of at least 1000 IU.  Have your physician check your blood levels to determine how much you need.  It has an important role in prevention of colds, and flues besides helping with prevention of cancer and heart disease.

If you eat foods that are not whole or have additives check to see if they contain extra vitamins, minerals or herbs.  You may be are getting unnecessary vitamins you are not aware of just through these supplemented foods.

The other supplement to consider is fish oil due to the importance of omega 3 fatty acids (see blog 7/5/09).

It may be worth a visit to your local RD to review your blood work, medical history and assess what your individual needs are for nutrients and how your diet can maximized to assist in superior health.

AuthorSusan Dopart | CommentPost a Comment |
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Sunday
Dec062009

Preventing Diabetes?

DateSunday, December 6, 2009 at 4:21PM

What would you do to prevent blindness, going on dialysis or having the nerves in your hands and feet in constant pain?  Many of us would do most anything to prevent those things, but those same individuals may not realize that simple lifestyle management may help those things never come to fruition.

As we discussed yesterday, one in three individuals is at a high risk of becoming diabetic.  However, even with diabetes in your history here are 3 simple things you can do to prevent diabetes and avoid ever going on medication.

1.  Exercise 30 minutes per day.  The Landmark study done on those with pre-diabetes looked at 3 separate groups – one group was the control group which means no intervention was given.  The second group was put on Metformin, a drug that both prevents and treats diabetes.  The third group was given a small amount of guidance regarding diet and lifestyle and exercised 30 minutes per day.

The results showed there was no change in group one.  Group two had lowered their risk of diabetes by 30 percent.  Group 3 lowered their risk of diabetes by 58 percent.

Walking just half an hour per day can lower diabetes risk by 58%?  Absolutely!  How does that work?  Even a moderate walk can make your insulin work better by 50 percent for the rest of the day.  This decrease only works for about 24 hours so near daily exercise is essential.

2.  Sleep at least 7-8 hours per night.  Multiple studies in the last 5 years have shown that lack of sleep lowers insulin sensitivity.  These sleep studies revealed that individuals who slept less than 7 hours per night had morning blood sugars in the diabetic range in those without diabetes.  When the subjects returned to over 7 hours of sleep per night their blood sugars became normalized.

3.  Eat protein at each meal with non-processed forms of carbohydrate.  I could talk about this one all day long and it is explained at length in my new book A Recipe for Life.  If you eat some sort of protein at each meal and snack such as lean meat, poultry, fish, nuts/seeds, low fat plain yogurt, cottage cheese, etc. and balance it with fruits, vegetables, and some healthy form of fat such as avocado or olive oil it will greatly assist in keeping your blood sugars normalized.  This type of eating requires shopping on the perimeter of the grocery store.

Walk a half hour per day, sleep 7.5 hours per night and eat a healthy balanced diet versus go on medications or have terrible health consequences in later years?  Sounds like a slam dunk to me – remember it’s prevention not prescription.

AuthorSusan Dopart | CommentPost a Comment |
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Friday
Nov202009

What about that Movie Popcorn?

DateFriday, November 20, 2009 at 4:09PM

One of the things I hear in my office on a regular basis is “and why aren’t I supposed to be eating that movie popcorn?”  This week’s LA Times “Movie Popcorn Still a Nutritional Horror” gives the stats on the nutritionals of movie theatre popcorn.  American culture associates popcorn with movies, or eating with movies.   How bad is movie popcorn and is it really going to break your health bank?  It all depends on your goals, and how often you go to the movies.  If you are normal weight, and go to the movies sporadically this blog may not be for you.

If you need to lose weight and/or are insulin resistant here’s the scoop.  The average medium sized movie popcorn adds up to somewhere between 700-1300 calories which are coming from carbohydrate and fat. 

Let’s say you work hard all week long at your lifestyle changes– you are watching your bites closely and have averaged eating 200 calories less per day.  You’ve gone to the gym diligently and are getting your rest.  Your deficit for the week is 1400 calories and some change for the extra calories you have burned during your workouts.  For simplicity let’s say your total deficit is 1800 calories.  A weekly movie popcorn could wipe out at least half that work and one or two other blips could obliterate it.  Ask yourself – “if I work hard all week, is it worth it to change that hard work in a 2 hour movie”?

Sometimes all it takes is telling yourself you are changing the habit and re-wiring your brain to accept new scenarios – when going to the movies you can go after a meal, or bring your usual snack of nuts and fruit, or just stick to water.  Your brain and body will fight with you for a few times but will eventually give up and get used to your new routine.   In A Recipe for Life I outline how all the little extra bites DO add up.  How about starting with the movies?  Your Lifestyle bank will thank you.

AuthorSusan Dopart | Comment2 Comments |
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