Today's battle features the RD and the Nutritionist! Their brains are pumped full of healthy knowledge and their fists are full of fiber. Who will rise to challenge and defend the title?
Ding! Round 1: Who are they?
-A registered dietitian is a food and nutrition expert who has earned at least a bachelor's degree from a nutrition program at an accredited university. They then go on to a 6month to 1 year intensive internship, followed by passing of the registration exam. The RD must complete continuing education requirements in order to maintain their licensure and certifications.
-A Nutritionist, on the other hand, is not a licensed term. Basically, anyone can call themselves a nutritionist. While their information may be credible, you can never be too sure.
Ding! Round 2: What Does This Fancy RD do?
-A Clinical Dietitian works in a hospital or other long term care facility. They work to assess the patient's nutritional needs and develop a specific diet for various health conditions.
-A Private Practice Dietitian typically work under contract and will offer client advice on weight loss, weight gain, diabetes education, etc. They could also work for wellness programs or act as consultants for FSM.
-A Food Service Dietitian oversees large-scale meal planning and preparation in a variety of food service settings (health care, cafeterias, prisons, schools, etc). They also contribute to managing the budget.
-A Community Dietitian works in various public health settings including health clinics, WIC, school programs, etc. They help to develop nutritional care plans for individuals and their families
Ding! Round 3: Who Does The Insurance Cover?
Many insurances are starting to cover the Medical Nutrition Therapy provided by a RD. The same does not usually occur with a Nutritionist.
And the winner is....
The Registered Dietitian! Brought to you by credible information!
*Side note, some RDs can be quacks too, and money can play a big part in this, so still question the information with which you are uncertain*
Saturday, March 30, 2013
Tuesday, March 19, 2013
Green Coffee Extract for Health
When your eating your green eggs and ham for breakfast, don't forget your dusting of green coffee extract. What is this magic fairy dust you ask? Well, we are going to dive into the life of a coffee bean to see what all the buzz is about.
Let's start off with the question: What is a green coffee bean? Green coffee beans are beans that have not been roasted yet. These magical beans contain higher amounts of a chemical called chlorogenic acid, which is found in higher amounts in the un-roasted beans. Here in lies the magic of the bean! Apparently, chlorogenic acid shows positive health benefits in high blood pressure, diabetes, weight loss, and metabolism. Let's move to our investigation.
So what does the research say about all of this green bean business? Here is the break-down:
WebMD: Cholorgenic acid, an antioxidant, does not produce the same benefit in regular coffee. They said a lot of the research is inconclusive and possibly ineffective.
Nutritional Neuroscience: Their study showed that dietary supplementation with decaf green coffee may beneficially influence the brain by promoting brain energy metabolic processes.
Huxley et al: Reported that "daily consumption of decaf coffee with high contents of chlorogenic acids reduce the risk for type 2 diabetes."
PubMed: "Chlorogenic acid raise total homocysteine concentrations in plasma, which may influence CVD." "Caffeic acid and chlorogenic acid improve body weight, lipid metabolism and obesity-related hormones levels in high-fat fed mice."
To sum up all the research, the green coffee extract could be beneficial in weight loss, but more studies are needed to determine the long-term effects. The positive is that the research shows the green bean to be safe! So, if you would like to buy your $20-$50 bottle of beans, know that you can do so with ease!
References:http://www.webmd.com/vitamins-supplements/ingredientmono-1264-GREEN%20COFFEE.aspx?activeIngredientId=1264&activeIngredientName=GREEN%20COFFEE
http://www.ncbi.nlm.nih.gov/pubmed/20064576
Ho L, Varghese M, Pasinetti G, et al. Dietary supplementation with decaffeinated green coffee improves diet-induced insulin resistance and brain energy metabolism in mice. Nutritional Neuroscience [serial online]. January 2012;15(1):37-45. Available from: Academic Search Complete, Ipswich, MA. Accessed March 19, 2013.
Let's start off with the question: What is a green coffee bean? Green coffee beans are beans that have not been roasted yet. These magical beans contain higher amounts of a chemical called chlorogenic acid, which is found in higher amounts in the un-roasted beans. Here in lies the magic of the bean! Apparently, chlorogenic acid shows positive health benefits in high blood pressure, diabetes, weight loss, and metabolism. Let's move to our investigation.
So what does the research say about all of this green bean business? Here is the break-down:
WebMD: Cholorgenic acid, an antioxidant, does not produce the same benefit in regular coffee. They said a lot of the research is inconclusive and possibly ineffective.
Nutritional Neuroscience: Their study showed that dietary supplementation with decaf green coffee may beneficially influence the brain by promoting brain energy metabolic processes.
Huxley et al: Reported that "daily consumption of decaf coffee with high contents of chlorogenic acids reduce the risk for type 2 diabetes."
PubMed: "Chlorogenic acid raise total homocysteine concentrations in plasma, which may influence CVD." "Caffeic acid and chlorogenic acid improve body weight, lipid metabolism and obesity-related hormones levels in high-fat fed mice."
To sum up all the research, the green coffee extract could be beneficial in weight loss, but more studies are needed to determine the long-term effects. The positive is that the research shows the green bean to be safe! So, if you would like to buy your $20-$50 bottle of beans, know that you can do so with ease!
References:http://www.webmd.com/vitamins-supplements/ingredientmono-1264-GREEN%20COFFEE.aspx?activeIngredientId=1264&activeIngredientName=GREEN%20COFFEE
http://www.ncbi.nlm.nih.gov/pubmed/20064576
Ho L, Varghese M, Pasinetti G, et al. Dietary supplementation with decaffeinated green coffee improves diet-induced insulin resistance and brain energy metabolism in mice. Nutritional Neuroscience [serial online]. January 2012;15(1):37-45. Available from: Academic Search Complete, Ipswich, MA. Accessed March 19, 2013.
Tuesday, March 5, 2013
Quick Protein Power-Up Balls
Are you looking for a quick, no-bake protein snack? Well, you came to the right place. My Protein Power-Up Balls are simple to make and delicious to eat!
Protein Power-Up Balls
Ingredients
-1 cup of quick-cook dry oats (gluten-free if needed)
-1 cup of peanut butter
-1/4 cup maple syrup
-1/2 cup ground flax seeds
-1/4 cup dairy-free chocolate chips or chopped nuts (optional)
Directions
-Mix all ingredients in a large bowl and form into small balls.
-Refrigerate for 1 hour or eat as is. Store in an air-tight container in the fridge for up to 2 weeks.
Recipe Notes & Substitutions
-If your recipe is a bit dry and crumbly, add a bit more peanut butter until you can form balls. If too soft, add in more oats or flax.
-Instead of oatmeal, try protein powder, almond flour, or coconut flour.
-Instead of peanut butter, try SunButter (sunflower seed butter), almond or cashew butter.
-Instead of flax seeds, try hemp seeds or ground almonds.
-If you are not dairy-free, you can use semi-sweet chocolate chips.
-Additional mix-ins can include: dried cranberries or walnuts.
These protein balls are great for between meals or if you are on-the-go. It is super fun to make with children too! Try different types of ingredients every time you make it for a fun surprise!
Protein Power-Up BallsIngredients
-1 cup of quick-cook dry oats (gluten-free if needed)
-1 cup of peanut butter
-1/4 cup maple syrup
-1/2 cup ground flax seeds
-1/4 cup dairy-free chocolate chips or chopped nuts (optional)
Directions
-Mix all ingredients in a large bowl and form into small balls.
-Refrigerate for 1 hour or eat as is. Store in an air-tight container in the fridge for up to 2 weeks.
Recipe Notes & Substitutions
-If your recipe is a bit dry and crumbly, add a bit more peanut butter until you can form balls. If too soft, add in more oats or flax.
-Instead of oatmeal, try protein powder, almond flour, or coconut flour.
-Instead of peanut butter, try SunButter (sunflower seed butter), almond or cashew butter.
-Instead of flax seeds, try hemp seeds or ground almonds.
-If you are not dairy-free, you can use semi-sweet chocolate chips.
-Additional mix-ins can include: dried cranberries or walnuts.
These protein balls are great for between meals or if you are on-the-go. It is super fun to make with children too! Try different types of ingredients every time you make it for a fun surprise!
Tuesday, February 19, 2013
Fiber
The buzz word today is fiber! But what exactly does that little word mean for health?
Let's start off with explaining what fiber is. Dietary fiber, aka roughage, includes all parts of plant foods that your body can't digest or absorb. If it isn't absorbed, is there a point to eating it? Well, I am glad you asked! Fiber is best known for its ability to prevent or relieve constipation. It is also important in helping to maintain weight and decrease your risk of diabetes, heart disease, and cholesterol.
Fiber helps in weight loss?? Why yes it does! High-fiber foods generally require more chewing, which leads to less food intake, which leads to less overeating (generally speaking of course). Also, fiber keeps you fuller for longer, thus curbing your afternoon munchies.
Where do you find this magical fiber? It is simple! Dietary fiber is found mainly in fruits, vegetables, and legumes. Soluble fiber, dissolves in water, is found in oats, peas, apples, carrots, etc. Insoluble fiber, does not dissolve in water, is found in nuts, beans, cauliflower, and potatoes. You may want to stray from processed grains because the bran is stripped from the grain, thus lowering the fiber content. Also, keep your skin on your fruits and vegetables because that is where the majority of fiber lies.
Women under 50 years old should eat about 38 grams of fiber and men under 50 years old should eat about 25 grams of fiber. Women over 51 years need 30 grams, while men need about 21 grams (Institute of Medicine). Eating more than recommended can be beneficial; however, you might want to check-in with your bowels before doing so.
So, toss together that afternoon fiber attack with some carrots or an apple and keep your digestive system in check!
Let's start off with explaining what fiber is. Dietary fiber, aka roughage, includes all parts of plant foods that your body can't digest or absorb. If it isn't absorbed, is there a point to eating it? Well, I am glad you asked! Fiber is best known for its ability to prevent or relieve constipation. It is also important in helping to maintain weight and decrease your risk of diabetes, heart disease, and cholesterol.
Fiber helps in weight loss?? Why yes it does! High-fiber foods generally require more chewing, which leads to less food intake, which leads to less overeating (generally speaking of course). Also, fiber keeps you fuller for longer, thus curbing your afternoon munchies.
Where do you find this magical fiber? It is simple! Dietary fiber is found mainly in fruits, vegetables, and legumes. Soluble fiber, dissolves in water, is found in oats, peas, apples, carrots, etc. Insoluble fiber, does not dissolve in water, is found in nuts, beans, cauliflower, and potatoes. You may want to stray from processed grains because the bran is stripped from the grain, thus lowering the fiber content. Also, keep your skin on your fruits and vegetables because that is where the majority of fiber lies.
Women under 50 years old should eat about 38 grams of fiber and men under 50 years old should eat about 25 grams of fiber. Women over 51 years need 30 grams, while men need about 21 grams (Institute of Medicine). Eating more than recommended can be beneficial; however, you might want to check-in with your bowels before doing so.
So, toss together that afternoon fiber attack with some carrots or an apple and keep your digestive system in check!
Monday, January 21, 2013
Protein
One of the most important things to remember when you are dieting or just trying to keep healthy is to eat your protein! Not only is it satisfying to your brain and body, but it is also an important part of your body.
Try adding protein to your breakfast with an omelette (veggies, eggs, cheese, etc) or some Greek yogurt! Grab some nuts for a quick snack! Whatever you do, remember protein with your meal.
Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomi...
Try adding protein to your breakfast with an omelette (veggies, eggs, cheese, etc) or some Greek yogurt! Grab some nuts for a quick snack! Whatever you do, remember protein with your meal.
Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomi...
Wednesday, January 2, 2013
Monk Fruit
The newest sweetener has arrived! What is this sweetener, you ask, and is it safe?
Monk fruit or lo han guo is grown in the valleys and foothills of sub-tropical Asia. The fruit extract, aka monk fruit or lo han guo, is about 200 times sweeter than sugar and is a natural zero-calorie sweetener.
So far, the studies have shown that there are no negative effects of the sweetener. The Chinese even go as far as saying that it treats colds, sore throats, and stomach ailments.
So how do they make this fancy sweetness? Well, the processors crush the fruit and infuse it with hot water to extract the sweetener.
Looks like this could be a winner. Now the question is does it taste as good as it sounds?
Tuesday, December 4, 2012
What are Antioxidants?
Eat you fruits and veggies for antioxidants! You have probably heard the buzz about antioxidants because they fight off those nasty free radicals. Free radical? Antioxidant? What do those words even mean?
Let's start off with the scary part first. A free radical is an atom with one or more unpaired electrons, when they should have 2 as a pair. A free radical is highly reactive because it is unbalanced. Free radicals are produced when your body breaks down food or by environmental exposures like tobacco smoke and radiation.
We heard where they come from, but why are they so bad? Free radicals damage a cells DNA, which causes the cell to become mutated. This causes the cell to grow and reproduce abnormally. Free radicals also disrupt or degrade proteins and lipids on membranes of cells. These free radicals can set off a chain reaction that can overwhelm the body's natural defense system. Free radicals can cause oxidative stress, which can contribute to degenerative diseases like cancer, arthritis, cataracts, and heart disease.
(Oxidation is a natural process that results in the loss of electrons. An example of oxidation that does not occur in your body is an apple slice turning brown.)
So where do antioxidants come into play? Antioxidants provide the missing electron to complete the pair on a free radical. This increases stability and reduces/eliminates damage. Once antioxidant vitamins are used, they become less reactive free radicals themselves. They must be regenerated in order to keep on functioning.
*** For example, Vitamin C can regenerate Vitamin E.
Antioxidant substances include: Vitamin E, Vitamin A, Carotenoids (B-carotene), Vitamin C, and Glutathione. Flavonoids and polyphenols are also classes of antioxidants. Antioxidants are found in many foods such as fruits, vegetables, nuts, and some meats, poultry, and fish.
So, fight off some free radicals by sending in your antioxidant troops!
Let's start off with the scary part first. A free radical is an atom with one or more unpaired electrons, when they should have 2 as a pair. A free radical is highly reactive because it is unbalanced. Free radicals are produced when your body breaks down food or by environmental exposures like tobacco smoke and radiation.
We heard where they come from, but why are they so bad? Free radicals damage a cells DNA, which causes the cell to become mutated. This causes the cell to grow and reproduce abnormally. Free radicals also disrupt or degrade proteins and lipids on membranes of cells. These free radicals can set off a chain reaction that can overwhelm the body's natural defense system. Free radicals can cause oxidative stress, which can contribute to degenerative diseases like cancer, arthritis, cataracts, and heart disease.
(Oxidation is a natural process that results in the loss of electrons. An example of oxidation that does not occur in your body is an apple slice turning brown.)
So where do antioxidants come into play? Antioxidants provide the missing electron to complete the pair on a free radical. This increases stability and reduces/eliminates damage. Once antioxidant vitamins are used, they become less reactive free radicals themselves. They must be regenerated in order to keep on functioning.
*** For example, Vitamin C can regenerate Vitamin E.
Antioxidant substances include: Vitamin E, Vitamin A, Carotenoids (B-carotene), Vitamin C, and Glutathione. Flavonoids and polyphenols are also classes of antioxidants. Antioxidants are found in many foods such as fruits, vegetables, nuts, and some meats, poultry, and fish.
So, fight off some free radicals by sending in your antioxidant troops!
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