HealthTip: The Strength of Optimism

This post is dedicated to a man who defied medical logic; My wonderful grandfather lived  for 86 years. He had diabetes, hypertension (high blood pressure), high cholesterol, and showed no significant symptoms of disease until the last ~6 months of his life. The reason for this? Did he have a healthy diet low in excess sugar and fat; high in fiber, fruits and vegetables? No. Did he exercise everyday? No.
What was his secret?
Optimism!
Studies suggest that positive feelings reduce the risk of heart disease, heart attack, and stroke. In a review of 200 studies, the Harvard School of Public Health found that "optimism, life satisfaction and happiness are associated with reduced risk of cardiovascular (heart) disease regardless of factors such as age, socioeconomic status, smoking status or body weight."
Opa was the happiest man I knew. He was always smiling, laughing, loving his family, and saw everything as a positive learning experience.
The most optimistic participants in the Harvard study had a ~50% reduced risk of experiencing an initial cardiovascular event compared to less optimistic participants. This doesn't necessarily mean that healthy lifestyle doesn't matter, because those who exercised, ate a balanced diet, and got enough sleep showed benefit through normalized blood pressure, cholesterol, and weight.

So, what do you take away from this? Although diet, exercise, and lifestyle are important, an optimistic view on life and family support may do more for our bodies than we initially thought. My Opa is proof of this theory! So why not try to take a positive view on life, enjoy each experience, limit stress over small "hiccups," and love your family; I don't think it would hurt!!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_124222.html

HealthTip: Iron

Our bodies require iron in order for red blood cells to carry oxygen to our tissues, supply oxygen to working muscles, and take part in biochemical reactions. Iron is needed for normal growth and development; low iron can result in fatigue, decreased immunity, poor performance, and even irritability.
Iron is found in two forms in our diet: heme and non-heme. Heme iron is in hemoglobin, a protein in red blood cells. This type of iron comes from animal foods that originally contained hemoglobin e.g. red meats, poultry, and fish.
Iron found in food such as lentils, beans, broccoli, is non-heme iron. Heme iron is better absorbed by our bodies than non-heme iron. Therefore, it is recommended to have non-heme iron sources with Vitamin C (e.g. glass of orange juice) to promote iron absorption in the body.

Examples of foods with heme iron include:

• Chicken liver; Chicken
• Oysters
• Beef liver; Beef
• Turkey
• Tuna

Examples of foods with non-heme iron include:

• Iron fortified cereal
• Instant fortified oatmeal
• Beans
• Lentils
• Tofu
• Spinach

The absorption of non-heme iron is decreased by tannins found in tea, calcium, polyphenols and phytates found in whole grains and legumes. Not eating non-heme iron with foods that decrease its absorption and eating it with meat protein and vitamin C will maximize its absorption.
For more information about iron sources or recommended daily amounts, please see the information sources listed below.

If you've noticed that you have decreased energy levels, and may have a low iron intake through food, speak with your doctor about a blood test determine the level of iron stored in your body. If lab tests show that your iron is low, explore increasing your iron intake through food and/or supplements with your doctor, dietitian, or pharmacist!

Information Sources:
http://ods.od.nih.gov/factsheets/iron-HealthProfessional/
http://www.dietitians.ca/getattachment/130db3ca-3a27-4147-90ae-ae27a543b09b/FactSheet-Iron.pdf.aspx

HealthTip: Wanting What You "Can't Have"?

They say you always want what you can't have.
In the past, or maybe even still today, dietitians have been known as the "food police." I'm here to inform you that, we in fact are not the food police, and if you meet an RD who makes you feel like they are, maybe you're not talking to the right dietitian.
Sometimes specific diets are required in acute medicine to allow the body to heal, but if we're talking about the everyday, regular person who is trying to stay healthy, you don't have to cut out the foods you love.
Pasta, chocolate, cake, ice cream,  soda, burgers, pizza...sounds like a list of foods that may be called "guilty pleasures," but do you really need to feel guilty about eating something you enjoy? How is that guilt serving you?

Get away from the guilt:

• Plan ahead: try to consciously include high fibre carbohydrates, protein, dairy, and vegetables at meals. When all these food groups are present at meal time, you may find yourself feeling fuller and wanting less dessert.
• Have the foods you enjoy but control the amount/ frequency.
  Separate a few pieces of dark chocolate from the whole bar; give yourself 1 scoop of icecream instead of two; instead of having dessert everyday, try having it every other day and alternate with fruit or yogurt.
• If salt is your vice, start looking at nutrition facts tables. As a guideline, try comparing snacks you enjoy and look for those with 15% or less of the daily value of sodium per serving.
• Love your soda? Changing to a diet variety could be an idea. Flavoring for water, such as Crystal Lite is available if you want to try something new to get away from the sugar and calories in soda.
• Try making some favorite foods at home instead of purchasing fast food. Burgers and pizza made at home can be much lower in saturated fat and sodium. Home made burgers also freeze well for easy access when you're in a rush!
• Think before you eat. Are you hungry? Are you eating because you're bored? Are you feeling guilty? If so, stop and ask yourself why and make a thoughtful choice. If you're going to have a certain food and you recognize a negative feeling, consider how much you plan to eat, consider what would get rid of that feeling, make your choice and make it count! 

Enjoy your food, add variety, try new things, balance meals with 3-4 food groups, recognize when associating negative feelings with specific foods, and try to consider why those feelings may be arising.

Mindful, guilt-free, balanced eating is the goal. All foods can fit as long as you consider what you're choosing, how much, and how often!

HealthTip: Glycemic Index

If you have diabetes, you may have heard of glycemic index. Glycemic index (GI) was determined by comparing different foods to how white sugar breaks down in the body. Foods are categorized into high, medium, or low GI foods. Low GI foods take longer to break down and digest, resulting in lower blood glucose increases over a longer period of time(important for people with diabetes). High GI foods break down quickly and result in higher blood sugar spikes.
If you're a diabetic and have trouble controlling your blood glucose after meals, consider adding low GI foods to your diet and see the link below!

Information Source
http://www.diabetes.ca/files/glycemicindex_08.pdf

HealthTip: Carbohydrates

Foods that break down into sugar in our body are considered to be carbohydrates. It would be important for those with diabetes to know which types of foods include carbohydrates because these foods can result in increased blood sugars.

Carbohydrates include:

• Starches and Grains: e.g. pasta, rice, pita, tortillas, cereal, bread, oatmeal, potatoes, corn, legumes
• Milk: milk contains lactose, a naturally occurring milk sugar
• Fruit: e.g. bananas, apples, pears, oranges, grapes, berries, mango
• Juice: contains large amounts of concentrated sugar

Our bodies require carbohydrates to break down into glucose and be used as an energy source. Since our brains cannot function without glucose, it is important to know that it is not necessary to cut out carbohydrates from your diet.

If weight or blood sugar management are a personal concern, start by considering the type of carbohydrates your choosing and the portion of food groups at meal times.

Complex carbohydrates take longer to break down in the body, are often higher in fiber, and help you feel full for longer. For example, 1 slice of white bread may have 1g of fiber; 1 slice of sprouted whole grain bread may have 5g of fiber. The whole grain bread will be more filling, results in a lower blood glucose rise, and promotes regular bowel health.

For more information about complex carbohydrates see: http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm

HealthTip: Neilson Milk Recall

For any of those who drink Neilson Milk, the Canadian Food Inspection Agency requested a recall this morning, as some batches of milk may be contaminated with a cleaning solution. The recalled products have the UPC code 066800 00404 4 and a best before date of Feb. 12, 2012.
The contaminated milk might not look or smell any different, but drinking it may cause nausea, upset stomach or vomiting. If you know anyone who drinks Neilson milk, please advise them of this product recall.

Information Source:
http://www.cbc.ca/news/health/story/2012/01/27/saputo-milk-recall.html

HealthTip: Marketing to Children

Have you ever wondered where and how your children are being marketed to? Have you taken a moment to consider the world of commercialism and marketing you and your children live in? Children are exposed to marketing through TV, radio, internet, games, at malls, through flyers, billbords, coupons, in grocery stores, and even at school. If you're interested, take 5 minutes to watch the trailer for "Consuming Kids: The Commercialism of Childhood" : http://www.youtube.com/watch?v=HKH4YGKnOSs

Part 1 of this series from the Media Education Foundation can be found at: http://www.youtube.com/watch?v=jPlTrgiE2sc&feature=related

HealthTip: Kale Chips Anyone?

Do you find yourself having cravings for the satisfying crunch of chips or salty crackers. A healthier way to give into your craving may be to try making kale chips!
Kale is a leafy, green (or purple) vegetable from the brassica family. This family also contains vegetables such as cabbage and brussel sprouts, so if you find that these vegetables commonly cause bloating, kale chips may not be your best option. Kale is a commonly referred to as a "super-food" because it is a high source of potassium, fiber, calcium, Vitamin K, Vitamin C, Vitamin A, and beta-carotene.
To bake kale chips, you'll need kale, olive oil, salt, and garlic powder (optional). You can season the kale any way you like, so be creative!

• Wash kale
• Remove the leafy part of the kale from its stem
• Tear kale leaves into bite size pieces and place in a bowl with the olive oil (start with 1-2tbsp), salt, and garlic powder
• Toss the kale to ensure its thoroughly coated with the oil and seasonings (this will ensure that it becomes crispy when baked)
• Place torn leaves separately on a baking sheet and bake at ~300F for 10-15 minutes or until kale becomes crispy 

It may take you a few tries to get the exact crispiness you want, so don't give up if your first batch isn't perfect! After reading this post maybe you'll consider this vitamin and mineral packed snack option the next time you're tempted to buy that bag of high-fat, nutrient-lacking chips?

Information Sources:
http://www.healthcastle.com/video-week-making-kale-chips
http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl
http://www.hc-sc.gc.ca/fn-an/nutrition/reference/table/ref_vitam_tbl-eng.php

HealthTip: Fish For Your Brain

Regularly consuming fish may help keep your mind sharp later in life!
Researchers asked 260 mentally healthy participants what foods they normally ate. Through MRI brain scans the researchers measured the amount of grey matter in the brain. A high volume of grey matter suggests a healthy brain. When this volume decreases, it suggests that brain cells are shrinking. Participants who ate baked or broiled fish weekly showed to have more grey matter in the brain and less complications related to trouble thinking or Alzheimer's disease. Those who consumed fried fish did not show the same benefits.
So, if you're a fan of fish, you may want to consider making it a weekly dinner option; it may be a piece of the puzzle that helps you stay sharp for longer!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/cook_it_120111.html

HealthTip: Trying to Cut Chocolate Cravings?

Do you find yourself sitting at your desk with the sudden craving for chocolate, cookies, or other festive sweets. This would be a daily occurrence in my case!
U.K. researchers conducted a study with 78 participants who were regular chocolate-eaters at work but had gone 2 days without chocolate. One group took a 15 minute walk on a treadmill and was then given a task during cravings, while the other group rested before being given a task. All participants had a bowl of chocolate on their desk. Results showed that the group that took a 15 minute walk ate approximately half of the chocolate when compared to those who rested before their task.
Snacking on high calorie foods can become a mindless task at work while sitting in front of a computer screen. If you feel a craving coming on, try going for a short walk. If the craving is still strong after the walk, try loading your desk area with healthier snacks such as sliced apples with caramel dip, yogurt with fresh berries and granola, a high fiber low sugar granola bar (that contains a bit of chocolate ovcourse), or a handful of roasted nuts. At this time of year it can be difficult to not give into cravings, but before you pick up that extra brownie, try to take a moment to determine if you're actually hungry; if you're not hungry but still really want the brownie, why not just take half? There are ways to have your chocolate and eat it too!

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_119668.html

HealthTip: Iron Deficiency Anemia

Anemia can result from many different health complications. Iron deficiency, vitamin deficiencies, or even chronic (long-term) illness may result in anemia.
Vegetarians, pregnant women, and female endurance athletes may be at an increased risk of iron-deficiency anemia. In iron deficiency anemia, the body doesn't have enough iron. Without enough iron, the body can't make enough hemoglobin (the protein in red blood cells that allows them to deliver oxygen to our tissues); The result is fewer, smaller red blood cells with a decreased ability to carry oxygen. This type of anemia can often be corrected with iron supplementation and adding iron-rich foods to your diet. Foods rich in iron include:

• Meat, fish, poultry
• Beans
• Dark green, leafy vegetables e.g. spinach
• Bright orange vegetables e.g. peppers, tomatoes
• Dried fruit 
• Iron fortified cereals, breads, and pasta

Our bodies absorb more iron from animal (meat) sources than other sources. Adult males (19-49yrs) commonly need 8mg iron/day while non-pregnant adult females need 18mg iron/day. Vegetarians are often recommended to have a little less than double these amounts because plant sources of iron are less absorbed in our bodies (therefore we need more to meet our needs). Also, as mentioned before, you can increase the absorption of iron in your body by having your iron-rich foods/ supplements with vitamin C containing foods such as orange juice or kiwi.

Stay tuned, other types of anemias are still to come!

Information Sources:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trcatid=43&trid=911http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/
http://www.mayoclinic.com/health/anemia/DS00321

HealthTip: What is Anemia?

Anemia occurs when we don't have enough healthy red blood cells in our body. Red blood cells contain a red, iron-rich protein called hemoglobin. Hemoglobin gives red blood cells their color and allows them to carry oxygen to the body's tissues. To produce hemoglobin and red blood cells, the body needs iron, vitamin B-12, folate and other nutrients from food. Those with anemia may experience symptoms such as:

• Fatigue
• Pale skin
• Irregular heart beat
• Shortness of breath
• Chest pain
• Dizziness
• Cold hands and feet

Many of us take iron supplements because we consider ourselves to be anemic, but what if your anemia isn't related to an iron deficiency? If you experience these symptoms, see a physician to organize a blood test to determine if you have anemia, and what type.
If you do take an iron supplement, a few good tips to consider would be:

• The upper limit (the most you can have without taking an overdose) is 40 mg/ day for infants and 45mg/ day for adults
• These is good evidence to suggest that taking iron supplements with a meal including vitamin C (e.g. a glass of orange juice) will increase the absorption of iron supplement in the body
• Currently, no scientific evidence supports the thought that iron absorption is decreased if taken with milk

So, if supplements are the route that you choose to take, utilize your health-care team of physicians, pharmacists, and dietitians to make the best and safest choices for you.

Stay tuned for my next post about the different types of anemia's!

Information Sources:
http://www.mayoclinic.com/health/anemia/DS00321/DSECTION=causes
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=403&trid=1961&trcatid=42
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001586/

HealthTip: Cardiac Care

Researchers in Finland conducted a study which found coronary artery disease to not be the only cause of sudden heart death. Coronary artery disease (CAD), also known as coronary heart disease (CHD),  is when the walls of the main blood vessels leading to the heart become narrow and/or clogged with plaque. As mentioned in previous posts, plaque is made up of fat, cholesterol, calcium, and other substances found in the blood. It can build up over many years and can slowly prevent the flow of oxygen and blood to the heart. Once blood and oxygen flow are blocked, the heart stops beating and rapid death can occur. 78% of participants in the study died due to coronary artery disease. The interesting finding was that in those between 40-59 years old, alcohol consumption was the most common cause of death for 5.7% of participants, and obesity was the common cause of death for 5% of participants who were 60 years or older.
This study suggests that heart health can be affected by other lifestyle choices such as alcohol consumption (and not only food and exercise). So the next time you think about your heart, try to look at the big picture and consider what you're doing well and where you could maybe make some small improvements.

Information Sources
http://www.nlm.nih.gov/medlineplus/news/fullstory_117168.html
http://www.nhlbi.nih.gov/health/health-topics/topics/cad/

HealthTip: What Is Quinoa?

Quinoa is an ancient grain which originally came from South America. It is higher in protein than other grains and contains all of the 9 essential amino acids (amino acids which are required from our diet because our body can't make them). The grains have a light nutty flavor on their own, are small, bead shaped, and come in a variety of colors- white, red, brown, yellow, black, and even pink. You can use quinoa by substituting it for rice, adding it to salads, stuffings and pilafs. It can be eaten hot or cold and is cooked in boiling water, similar to how rice is cooked. A key step is to rinse it thoroughly before cooking to remove the bitter tasting saponins naturally found in quinoa. For more information about how to cook quinoa, see the information sources listed below.
Adding this gluten free grain to your lunches and dinners will help you pack healthy protein and fiber into your day! So why not go to your supermarket's bulk section and give it a try?

Information Sources:
http://www.healthcastle.com/you-can-cook-quinoa
http://www.torontosun.com/2011/09/21/quinoan-chefs-know-best

HealthTip: Know Your Cholesterol Risk

High blood cholesterol can be a risk for heart disease or stroke through causing blockages in blood vessels. It is a common health issue in the developed world, but risk factors that you may have control over include:

• Diet: consuming foods high in fat and cholesterol- can increase circulating blood cholesterol levels
• Being overweight or obese- can increase risks of heart disease, diabetes, and metabolic syndrome
• Getting insufficient exercise- can cause difficulty in balancing levels of bad (LDL) and good (HDL) cholesterol

Risk factors we may not have control over include:

• Genetic predispositions to high cholesterol (for example, a history of high cholesterol, or hypercholesterolemia, in the family)

If your lifestyle includes any of these risk factors, you may want to consider speaking with your physician or dietitian to determine what small day-to-day changes could be helpful for you!

Information Sources:
http://www.nlm.nih.gov/medlineplus/news/fullstory_115877.html
http://www.livingwellwithcholesterol.ca/about-cholesterol/what-is-cholesterol/are-you-at-risk

Update

For any of those individuals who may check my blog once in a while, I thought to share that I'll be away on holidays until the last week of August. I'll attempt to make a few posts while I'm away, but most likely will be posting more regularly when I return. Hope you all have a wonderful summer!

HealthTip: Trans Fats

Trans fats are found naturally at low levels in some animal-based foods, but can also be formed when liquid oils are made into semi-solid fats like shortening and hard margarine. Common food sources of trans fat include:

• Snack foods (e.g. cookies, crackers)
• Prepared desserts and pastries (e.g. donuts, croissants, cakes)
• Naturally in meat and some dairy
  
• Fats/ oils that are solid or semi-solid at room temperature (e.g. shortening, margarine)
• Ghee (Indian clarified butter)
• Fried foods  
  

The American Heart Association recommends limiting trans fat to no more than 1 percent of your total daily calories. For most people, this is less than 2 grams a day. A high intake of saturated and trans fats has been linked to an increase in LDL cholesterol (bad cholesterol), a decrease in HDL cholesterol (good cholesterol), and increases the risk of heart disease and health complications. Simple everyday changes can be made to decrease your risk, so why not consider where you could make a change that may help you and your family!

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/trans-eng.php#ma

HealthTip: Saturated Fats

The previous post states that foods with mono- and polyunsaturated fats can help decrease the risk of heart disease. The idea is to replace saturated and trans fats in the diet with the healthier fats mentioned in the last post; but where are these harmful fats in your food?
Saturated fat can commonly be found in:

• Cheese
• Animal products such as sausages, hot dogs, bacon, ribs, beef, lamb, poultry with skin
• Lard
• Butter
• Coconut oil, Palm oil, and other tropical oils
• Certain baked goods
• Fried food

Reading the nutrition facts labels of these products will give you an idea of how much saturated fat is in one serving size. It is also important to note that these foods do not have to be and shouldn't necessarily be avoided all together. Having your favorite food, but keeping in mind how much of it you eat is a great way to be conscious about your intake. The American Heart Association suggests that 7% of an adult's daily calories can come from saturated fat; Therefore, if one consumes 2000 calories a day, 140 calories or 16grams of saturated fat can be consumed (patients with cardiovascular complications may be required an altered daily fat intake).

See the next post for information about trans fats...

Information Sources:
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.hc-sc.gc.ca/fn-an/nutrition/gras-trans-fats/tfa-age_question-eng.php
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

HealthTip: Olive Oil and Healthy Fat

Choosing healthy oils such as canola or olive oil has been promoted by the American Heart Association for many years. Olive oil in particular is high in monounsaturated fat, which can play a role in controlling cholesterol levels and lowering risks of cardiovascular disease. A new study in France looked at 7625 participants and their consumption of olive oil. Some participants never used olive oil, others used it occasionally, while the final group used it often. Researchers followed participants for 5 years and found that those who used olive oil often were 41% less likely to suffer from a stroke when compared to participants who never used it.
The idea here is not to simply drop everything and change your entire cooking style! The important point to consider would be replacing unhealthy fats with healthier options that promote heart health. Monounsaturated and polyunsaturated fats have shown to play a role in controlling cholesterol levels and can be found in foods and oils such as:

• Olive oil; Canola oil; Vegetable oil; Flax oil
• Nut oils (e.g. peanut oil)
• Nuts (e.g. almonds, walnuts)
• Seeds (e.g. sunflower seeds)
• Avocados
• Fatty fish (e.g. mackerel, salmon, herring)
• Poultry

Using healthier oils for cooking and choosing fat sources with mono or poly-unsaturated fats will help you promote heart health and decrease your risk of cardiovascular disease. For more information about healthy fats, speak to your dietitian or physician.

Information Sources:
http://www.nlm.nih.gov/medlineplus/videos/news/oil_well_061611.html
http://www.mayoclinic.com/health/fat/NU00262/NSECTIONGROUP=2
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Polyunsaturated-Fats_UCM_301461_Article.jsp

HealthTip: Dealing With IBS

Dealing with IBS (irritable bowel syndrome) is different for each person as symptoms and severity are individual to each case. Recommendations differ depending on presence of constipation, diarrhea, pain, or bloating. Before restricting foods from your diet, work with your dietitian in order to help prevent nutrient deficiencies or unnecessary elimination of foods. If specific foods are eliminated, a dietitian may recommend supplementation if intake of certain vitamins or minerals is inadequate. General guidelines which may help those with IBS include:

• Have regular meals with adequate fluid intake (especially if suffering from constipation or diarrhea)
• Eat slowly, chew foods well, and avoid gum chewing and carbonated beverages to help reduce bloating
• If dairy product consumption leads to bloating, discomfort and diarrhea, discuss a lactose-restricted diet with your physician or dietitian
• Increasing soluble fiber intake (e.g. through oats, barley, rye, psyllium, or supplements) may help relieve symptoms. Insoluble bran fiber may not be effective; If symptoms increase or worsen, fiber should be discontinued
• Avoid excessive (e.g. more than 3 cups of coffee, tea, or energy drinks per day) caffeine intake
• Find out which foods trigger your symptoms and try to regulate intake of these foods by working with your physician or dietitian (e.g. high-fat foods, wheat, red meats, eggs, alcohol, caffeine, lactose, fiber, gas-producing foods)

IBS affects many individuals and it's treatment is highly individual. Discussing your symptoms, possible trigger foods, and options with your dietitian and/ or physician can help you take control of your IBS!

Information Source:
http://www.pennutrition.com.ezproxy.library.ubc.ca/KnowledgePathway.aspx?kpid=3382&trcatid=43&trid=3938