Entries in protein (14)

Monday
Jul262010

So What's the Real Story on Frommage?

DateMonday, July 26, 2010 at 7:10PM

As part of a nutrition consult one of the questions I ask clients is “what are your favorite foods?”  Invariably many will state “I love cheese but I know I’m not supposed to eat it.”  Cheese has a bad rap in America – too much fat, makes you constipated, only have the low fat kind.  The list goes on and on.

For the record I love cheese and eat it almost daily.  The more the better – fresh ricotta, Emmentaler, Gouda (especially goat Gouda) are some of my favorites.  Where did America get the idea that cheese is a bad food?  The French eat it every day and don’t have a problem with it.

In the 80’s it was widespread that one was to avoid fat at all costs to be healthy.  As a result many low fat foods emerged on the market including many types of low fat or nonfat cheese.  Unfortunately this left over mentality and altered food products have not gone away, perpetuating the idea that one is “sinning” if enjoying cheese.

Cheese contains fat and protein and calcium.  Many need a dietary calcium source which cheese provides.  Eating 2 ounces of cheese a day (2 nice sized chunks) can be a great snack along with a piece of fruit.

Cheese does contain saturated fat.  However, studies show the real villain is trans fat, which increases heart disease by at least 35%.  Trans fat is in processed packaged foods, a far cry from great cheese.  Consuming 10% of your diet as saturated fat will not break your health bank and provides pleasure and satisfaction with your food.

In addition, if you choose European cheese or cheese that comes from grass-fed cows it contains higher levels of omega 3 fats which is good for your health.

If you like cheese, eat some daily.  Have a reasonable portion and savor the taste of the real thing.  Just like processed food, the low or nonfat cheeses have been altered in some way and in my opinion are not worth the bite.  Having a little bit of France every day might not be such a bad thing.

AuthorSusan Dopart | Comment2 Comments |
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Sunday
Jul182010

Airport Food

DateSunday, July 18, 2010 at 10:02AM

In a rush to get to the airport I left my lovely protein filled lunch in the refrigerator, not realizing I was leaving satiation behind.  Fortunately I had packed a large bag of nuts and a banana in my bag beforehand, saving part of the day.

Arriving at the airport I remembered my faux pas but thought I would consider it an opportunity for growth and connecting with the real world of food.  I managed to pick up a string cheese prior to departure.

When the airline food arrived it was a turkey dog wrapped in a roll containing high fructose corn syrup among other delicate additives.  There was a salad, which looked like days old, and a packet of carrots.  I ate the carrots, my purchased string cheese and pulled a few nuts out of my bag finishing with the banana.  Not too bad for thrown together meal.

Arriving in the airport for our connecting flight I perused the airport food court- McDonald’s, Ben and Jerry’s, Dunkin Donuts and a Greenleaf’s counter.  I opted for the Greenleaf’s counter trying to figure out how to find some type of nutritious looking food with protein to sustain me till my final destination.

They had a “salad bar” or at least something that resembled the concept.  For $4.59 you could purchase a bed of greens and then have the counter employees add food items to your salad.  The items ranged from 75 cents to almost two dollars. 

I chose grilled chicken, Parmesan cheese and a hard-boiled egg.   The veggies looked sad and the rest of the accoutrements I could not stomach.  Various dressings existed in squeeze bottles.  The employees added everything, as this was not truly a salad bar.

I watched them adding close to a half a cup of dressing and opted to have olive oil and vinegar on the side.  Adding a bottle of water to my bill I sat down to eat.

The chicken was barely edible so I ate a few pieces and then mostly lettuce, the egg and some cheese.  Walking to the gate I felt physically satisfied but wanting to fill my stomach with the food of home.  A Fage yogurt with nuts and fruit sounded marvelous.

 I survived the airport culinary experience or lack thereof.  Next time I probably won’t forget my travel food.  However, it did not really matter since I was soon to reach my final destination.  The experience left me the opportunity to blog.

 Perhaps a key item to remember on the list before departing your house…do you have your food?  Though I ventured out I survived with using some knowledge and not succumbing to a fast food holiday.  Poor planning or forgetful thinking does not need to lead to a binge on the belly. 

 

AuthorSusan Dopart | Comment1 Comment |
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Friday
Jul162010

Avoiding the Menopausal Middle

DateFriday, July 16, 2010 at 5:44PM

Some days I feel like I am talking about the menopausal middle all day long. Many women in perimenopause and menopause start to gain weight in places they never knew existed on their bodies.  It is like their body is not their own and is now being inhabited by an alien takeover. 

Weight gain during this time is common for a variety of reasons.  One key to this season in life is linked to hormones.  Hormones are basically messengers that give the body signals about what to do, similar to traffic lights.  Hormones can control the immune system, metabolism, and reproduction, in addition to many other systems in the body.  During menopause these systems can change or become disrupted.

The hormone insulin becomes more dominant and resistant, which makes weight gain, especially around the middle exponentially easier.  The balance of what you ate and foods you tolerated your can now cause whole life cause problems.  Several studies show women who eat a low fat high carbohydrate diet during menopause gain more weight.  Shifting the diet towards more protein, healthy sources of fats and lowering starches is fundamental to keeping your weight under control.

A balanced health plan during menopause might look like:

  • Regular meals and snacks with high-quality protein
  • Fruits, vegetables and healthy carbohydrate sources at meals and snacks with avoidance of starchy and processed carbohydrates
  • Healthy fats – from monounsaturated and omega-3 rich sources
  • An exercise program incorporating cardiovascular and strength training
  • Incorporating omega-fats into your diet such as ground flax seed and fish oil since they help rebalance hormones

Since bone loss occurs with changes in hormones and age, weight gain around the middle is more prevalent.  Weight training can stop muscle atrophy or bone losses, which will then increase the metabolic rate and stop or minimize weight gain.

In addition, exercise can assist with mood stabilization, reduction of hot flashes, anxiety and insomnia.  Yoga is extremely helpful with moods and symptoms of menopause.  Acupuncture also helps rebalance the systems of the body.

Having an individualized plan to cope with the hormone shifts and weight gain can be very helpful.  You can dismiss the alien in your body and reclaim your body – it might require shifting the balance of what you are consuming and adding other therapies such as weight training to achieve your goals.

AuthorSusan Dopart | CommentPost a Comment |
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Wednesday
May262010

Is There A Male Menopause?

DateWednesday, May 26, 2010 at 10:20AM

Research on menopause focuses mostly on females and the changes they incur as they age.  However, did you know that men also experience physical changes?  The most frequent disorder of sex hormones in men is called hypogonadism, which is usually associated with a testosterone level of less than 300 ng/dl.

Hypogonadism is linked with an increased accumulation of visceral fat, insulin resistance and a risk of adult onset diabetes.  Overweight or obese men tend to have lower testosterone levels since increases in belly fat converts testosterone to higher levels of estrogen.  Lower testosterone levels can dramatically lower energy levels and increase depression in men.

Men with adult onset diabetes have a 70 percent higher risk of hypogonadism.  A balanced diet with healthy protein sources (lean meat, poultry, wild fish, organic eggs and low fat dairy, nuts/seeds) combined with natural sources of carbohydrate such as fruits and vegetables and healthy fats (avocado, olive oil) can dramatically reduce insulin resistance which can lead to weight and belly fat loss.

Adding a moderate exercise program to the above diet can synergistically lower visceral fat and restore balance in the body.  When weight loss occurs, estrogen coverts to testosterone which begins the process of restoring energy levels leading to vitality and sense of well being.

What can you do if you suspect you have male menopause?  Have your physician measure your testosterone levels and if low, supplemental testosterone may need to be prescribed. 

In addition a diet and exercise adjustment can significantly change your life and restore energy and well-being.  It’s important to realize that men and women share the journey of change and that males can experience changes in the body that need attention to keep harmony within the sexes.

AuthorSusan Dopart | CommentPost a Comment |
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Sunday
May162010

The Third Type of Diabetes?

DateSunday, May 16, 2010 at 12:48PM

Many people know there are 2 types of diabetes.  Type 1, formerly called juvenile-onset diabetes and type 2 or adult-onset diabetes.  Gestational diabetes or pregnancy-induced diabetes resembles type 2.  

But did you know there is a third type of diabetes known as LADA (latent autoimmune diabetes in adults) or type 1.5 diabetes?

What are the differences?  Type 1 diabetes usually occurs in babies to young adulthood.  Those that have some type of genetic pre-disposition to diabetes get a virus such as mononucleosis or the flu bug which triggers the pancreas to stop producing insulin. This type of diabetes requires life-long insulin therapy.

Although Type 2 diabetes used to occur later in life we are now seeing young children and adolescents develop type 2.  It is brought on by a combination of genetics, weight, poor diet choices, and inactivity.  Insulin resistance precedes adult onset diabetes and occurs when your insulin becomes almost “sleepy” or sluggish, which increases carbohydrate cravings, weight issues and fatigue.  This type of diabetes can usually be controlled with lifestyle and oral medications.

The third type of diabetes is not as well known or understood.  Rather than the insulin being resistant, with LADA or type 1.5, an individual’s insulin becomes deficient.  The cells of their pancreas stop producing as much insulin as they once did - like a slowly developing type I diabetes.

This individual is usually thin, has slowly increasing blood sugars and develops diabetes over many months or years.  This type of diabetes is caused by the person’s immune system which develops antibodies that attack the pancreas hence lowering the amount of insulin produced over time.

Many times this type of diabetes is misdiagnosed or treated as type 2.  What do you do if you suspect you have LADA?  Ask your doctor to check a blood test called the c-peptide and measure over time.  C-peptide is a simple blood test which measures how much insulin your pancreas is producing.  Knowing the value can determine whether your antibody levels need to be checked.

What can you do in terms of your lifestyle?  Diet balance is essential and eating plenty of protein, healthy fats and moderating your carbohydrate intake with non-starchy sources such as fruits and vegetables can help give the pancreas a rest and keep your blood sugars normalized. 

Exercise helps the insulin you do make much more effective and efficient - up to 50%.  Besides diet and exercise, sleep and stress management are invaluable in keeping your system healthy.

If you suspect you may have LADA lifestyle and self-monitoring are of utmost importance.  Knowing what to do and what parameters to check can keep your system in good health.

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