Astragalus

This post was motivated by a patient who chose to take astragalus supplements instead of receiving steroid-based medication to treat a flare up of their inflammatory bowel disease. Whatever treatment you choose, the choice is yours in the end. But you deserve to have all the information you need to make an educated decision.
Since I hadn't heard much about this supplement, I decided to conduct a bit of research to assess the scientific evidence behind the use of this product.
Astragalus can be found as a supplement from the plant Astragalus membranaceus. It has been used in traditional Chinese medicine for immune system support; In China it has been used for chronic hepatitis, colds, upper respiratory tract infections, cancer therapy, and heart disease. The root of plant is often used in soups, teas, extracts, or capsules.

The National Center for Complementary and Alternative medicine suggests that the evidence to support health claims for this product is lacking. They also state that the supplement is safe for most adults, but certain species that are not usually in supplement, can be toxic. There is a possibility that astragalus may interact with medications that suppress the immune system and may affect blood sugar and blood pressure.

Some studies (not on humans) have found astragalus to inhibit human gastric cancer cell growth in lab. Another study on humans suggested it could have potential in treatment of cancer-related fatigue. While a 2011 study of 90 participants suggested that daily astragalus + perindopril improved heart contraction. However, this study did not include a control group which was not receiving astragalus (to compare results to). In addition, it is not clear if positive results obtained could also be related to the medication perindopril (medication used to manage blood pressure and promote blood to flow more smoothly).

The American Cancer Society suggests that "the ability of astragalus to enhance the immune system and fight diseases, including cancer and heart disease, comes mostly from lab and animal studies."
It is important to understand that it cannot be assumed that effects seen in a test tube in a lab or in animals would be the same as in humans. The Cancer Society concludes that "available scientific evidence does not support claims that astragalus can prevent or cure cancer in humans or decrease the toxic effects of chemotherapy or other cancer treatments." More experiments in humans are needed to determine if there are benefits to the use of astralagus.

If you're still interested in using astragalus, speak with your physician and pharmacist first to ensure its safety. Doses found to be safe by Health Canada can be found on their 2010 Astragalus Monograph.

Information Sources:
http://nccam.nih.gov/health/astragalus
http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/astragalus
http://webprod.hc-sc.gc.ca/nhpid-bdipsn/monoReq.do?id=36&lang=eng
http://www.ncbi.nlm.nih.gov/pubmed/24152941
http://www.ncbi.nlm.nih.gov/pubmed/22309959
http://www.ncbi.nlm.nih.gov/pubmed/21390582
http://www.nlm.nih.gov/medlineplus/druginfo/meds/a602017.html

Pumpkin Spice Latte

As the days get a bit cooler and we get closer and closer to winter, I notice an increase in advertising for the beloved pumpkin spice latte. The latte is available not only at Starbucks now, but at many other cafes such as Second Cup. Today I thought to break things down and let you know what is really in your pumpkin spice latte, and how a few, small, changes could make a big difference!

A grande, 16oz Pumpkin Spice Latte, made with 2% milk and whipped cream contains:

• 380 calories (average person is recommended to have 2000 calories/day)
• 49 grams sugar (more than 12 tsp sugar)
• 220 mg sodium (sodium should be limited to 2300mg/day)
• 50 mg cholesterol (American Heart Association suggests that people with high LDL ("bad" cholesterol) to limit intake to 200mg/day)
• 8 grams saturated fat (recommendations from the American Heart Association are to limit saturated fat to less than 14g/day)
• 14g protein

If we take replace 2% milk with skim milk, remove the whipped cream, and switch to a tall 12oz pumpkin spice latte, the drink contains:

• 200 calories
• 37 grams sugar (more than 9 tsp sugar)
• 170 mg sodium
• 5 mg cholesterol
• 0 grams saturated fat
• 11 grams protein

Approximately 16 grams of the sugar in this 12oz beverage comes from natural lactose in milk while the remainder comes from the pumpkin spice syrup.
Each pump of syrup contains approximately 5 grams of sugar. If you are interested in managing your sugar intake, asking for 1 or 2 less pumps would decrease the sugar content another 5-10 grams.

There are many ways to control what goes into your body. Choosing a smaller beverage size, opting for skim milk, requesting less pumps of syrup, trying a flavorful full leaf tea, having a plain latte with a small amount of honey or adding cinnamon and/or nutmeg for flavor are all steps in direction of making sure your comforting drinks aren't packed with calories, sugar, and fat.
You can even play around with the cafe's websites, searching for nutritional information in order to make more informed choices the next time you're in that cafe!

Nutritional Information for Starbucks beverages and food can be found at:
http://www.starbucks.com/menu/catalog/nutrition?food=all#view_control=nutrition

Nutritional Information for Second Cup Lattes can be found at:
http://www.secondcup.com/best-latte/?nutcat=5

Information Sources:
http://www.mayoclinic.com/health/heart-healthy-diet/NU00196
http://www.starbucks.com/menu/drinks/espresso/pumpkin-spice-latte

Will PGX Solve My Problems?

I don't know how many commercials I've seen for the weight loss product PGX. So today I thought to take a look into what is in PGX and if the product itself has evidence to support its claims of weight loss and feeling full for longer.
PGX or PolyGlycoplex states that it will "change your life." It technically is a viscous fiber (polysaccharide) supplement.

One study including 10 subjects found that small quantities of this supplement before meals can decrease glycemic index of common foods (meaning that it can limit blood sugar spikes).
Another study of 64 subjects involved 32 obese Japanese participants taking 15g of PGX per day for 14 weeks, and another 32 participants taking an placebo. After 14 weeks, the PGX group showed a greater decrease in LDL (bad cholesterol) and waist circumference. However, it is difficult to say that 32 Japanese people could represent the entire population.
Finally, a third study of 35 participants was conducted over 3 days. Women were on a strict 1000calorie/day diet; one group received 5g of PGX at breakfast, lunch, and supper, while another group received a placebo. The PGX group reported decreased appetite, hunger, and desire to eat. However, the study didn't assess what would happen with this strict decrease in calories over a long period of time.

An adverse affect of overloading your body with a high quantity of fiber supplements may be symptoms of bloating, abdominal discomfort, gas, diarrhea, and/or constipation. On the other hand, if you were to use a small quantity of this supplement between meals, or before meals you may be likely to eat less because you feel more full from the fiber.

From a dietitian's perspective, I wouldn't openly recommend this product to my patients due to the lack of enough studies with large amounts of participants. However, if you really want to try PGX, your could double check with a member of your healthcare team and trial small quantities to see how you tolerate it. If you are unsure about the product, my personal recommendation would be utilize high fiber grains, vegetables, and plant sources of protein (beans, peas and legumes) to make you feel full for longer. These foods also provide additional antioxidants, vitamins, and minerals that cannot be found in a pill. If this is combined with exercise, your odds of losing weight and keeping it off go higher.

Remember, a powder, a pill, a magic drug, or a sports drink shouldn't be responsible for changing your life, you are! If you lose weight, it is because of your efforts; so be sure to recognize small, healthy, changes as successes along your path and use your healthcare team of dietitians, doctors, and friends for education and support.

Information Sources:
http://www.ncbi.nlm.nih.gov/pubmed/22017917
http://www.ncbi.nlm.nih.gov/pubmed/23512917
http://www.theglobeandmail.com/life/health-and-fitness/ask-a-health-expert/will-fibre-capsules-help-me-lose-weight/article4182609/

Vitamin B and Stroke Prevention?

Today I'm going to look into a new review that suggests that taking Vitamin B supplements may reduce risk of stroke. In the review, 14 studies were analyzed including nearly 55,000 participants who were followed for at least 6 months. Participants were separated into 2 groups, one group was given a placebo while the other was given a Vitamin B supplement. Over this time, nearly 2500 strokes occurred and a 7% reduced risk of stroke was seen in participants taking B vitamin supplements. However, no changes were seen in the severity of strokes or in risk of death from stroke in the supplemented group.
In this study it was suggested the folic acid (Vitamin B9) supplements reduced beneficial affects of Vitamin B supplementation while Vitamin B12 supplements had no affect on stroke risk.
On the other hand, a 2007 meta-analysis by Wang et al. suggests that folic acid supplementation over 36 months may help decrease stroke risk.

What to make of this information? A 6 month trial doesn't tell us how long people should take these supplements for, nor does it tell us what the results of long-term supplementation are. In addition, some studies that suggested folic acid reduces stroke risk looked at changes in an amino acid, homocysteine, to predict stroke risk. High homocysteine can indicate risk of heart disease, but reducing its levels is not currently believed to be linked to reducing risk of heart disease or stroke. Therefore, the reliability of studies only looking at changes homocysteine is unclear.

Sometimes I find it easier to go back to basics.
If you can control any of the better known risks of stroke such as smoking, high trans fat/ saturated fat diet, lack of exercise, high blood pressure, obesity and/ or high cholesterol, that may be a good starting point.

And  lets say you do your own research and find that you'd like to have more Vitamin B in your diet, take a look at the list below. Rich food sources of B Vitamins include (but are not limited to):

• Turkey, poultry, tuna, liver, beans, lentils, eggs, fish, shellfish, nuts
• Whole grains, enriched cereals
• Milk, cheese, yogurt

If choosing to take a Vitamin B supplement, be sure to check with your physician, pharmacist, and/or dietitian to find the safest dose for you!

Information Sources:
http://circ.ahajournals.org/content/106/3/388.full
http://www.sciencedirect.com/science/article/pii/S014067360760854X
http://www.nlm.nih.gov/medlineplus/news/fullstory_140788.html
http://www.healthcastle.com/nutrition101_vitaminB6.shtml
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Homocysteine-Folic-Acid-and-Cardiovascular-Disease_UCM_305997_Article.jsp 

What is The Deal with Vitamin Water?

Many of us have considered, or currently choose to drink vitamin water instead of regular water. My own husband has a flat of it in our pantry, so today is the day I give you (and my husband) the scoop on what is in Vitamin water (this has been a long time coming).

Vitamin water falls under the "natural health product" category, therefore, a nutrition facts table is not required. Today I'm looking at Glaceau Vitamin water which states it contains 120 calories/bottle. The fluid and vitamins are not a source of calories, therefore these 120 calories likely come from sugar, suggesting that the 591mL bottle contains approximately 30 grams of sugar. 

30 grams, what does that even mean? One can of regular Coca-cola contains 39g sugar, so we're not far off from the amount of sugar in one can of coke. If quantifying the amount helps, 30g of sugar is 7.5 teaspoons of sugar (4g sugar= 1 teaspoon). Even I found this to be surprising because if you've tasted this Vitamin water, its actually kind of bland!

Now onto the vitamins. The bottle in my hands contains:

• 375 mcg RAE (Vitamin A)
• 5 mg Vitmin B3
• 2.5 mg Pantothenic acid
• 0.5 mg Vitamin B6
• 1.5 mcg Vitamin B12
• 150 mg Vitamin C
• 3.4 mg Vitamin E
• 100 mg Calcium
• 100 mcg Folate

Now lets look at how much of these vitamins and minerals we need in a day.

Health Canada's Daily Recommended Dietary Allowance of these vitamins and minerals for the typical adult age 19-50 is:

• Vitamin A-   700-900 mcg RAE
• Vitamin B3-   14-16 mg
• Panthothenic Acid-   5 mg
• Vitamin B6-   1.3-1.7 mg
• Vitamin B12-   2.4 mcg
• Vitamin C-   75-90 mg
• Vitamin E-   15 mg
• Calcium-   1000 mg
• Folate-   400 mcg

So what does this tell us? Yes, vitamin water contains vitamins, however, it also contains sugar, artificial colour, natural flavours whose source and contents are unknown, and other additives. An interesting point was that on the bottle I was analyzing, it also stated "made for coca-cola refreshments canada company."

In my professional opinion, if a vitamin "boost" is what you're looking for, then taking a daily multivitamin may be a better idea. The best option would be to simply eat the foods that contain many of these minerals and vitamins, as drinking this vitamin water would not provide the fibre natural food sources would contain. 

Water or milk may be better beverage options, but as long as you understand what is in what you're drinking, the choice is up to you. Remember, any foods or drinks can fit into a diet, the key is always how much and how often!

Information Sources:

http://www.healthcastle.com/water-vitamins-or-just-plain-liquid-calories

http://www.hc-sc.gc.ca/fn-an/alt_formats/hpfb-dgpsa/pdf/nutrition/dri_tables-eng.pdf

Update

After a whirlwind 6-8 months I'm finally back! Needless to say the last few months of my life have been extremely fast paced and exciting. Traveling through Europe, attending a wonderful friend's wedding in Hawaii and organizing and having my own wedding and moving to another province have all come and gone. Now back to sharing what I know and learn, and turning the focus back to food, nutrition, health, and positivity.

Evening Primrose Oil

Yesterday I had a patient who was taking evening primrose oil each day for leg weakness. Standing in front of this patient I wondered about the evidence behind the use of this supplement, so here we are, time to look at some scientific evidence!
Many people use evening primrose oil for treatment of scaly itchy rashes (atopic dermatitis), rheumatoid arthritis, and for relief of menopausal and premenstrual symptoms.
A Cochrane review published in 2012 showed that dietary supplements such as Vitamin D, primrose oil, hempseed oil, and sea buckthorn oil had no benefits in patient with eczema.
Studies that looked at using primrose oil for menopausal and premenstrual symptoms appear to show negligible results similar to participants who had been given a placebo.
A 2011 Cochrane review suggested that there was moderate evidence to support the use of oils containing gamma linoleic acid (in evening primrose, borage, or blackcurrant seed oil) in relieving symptoms of rheumatoid arthritis. However, the review also mentioned that further investigations into how effective these oils are and their side effects are warranted.

My 2 cents? Health Canada's review of evening primrose oil states that it is safe to consume 1300-1600mg/ day "for maintenance of good health." If your dose falls within these safe guidelines and you feel a benefit from its use, I'd suggest that it's likely safe to continue using it unless otherwise recommended by your health care providers.

Information Sources
http://www.ncbi.nlm.nih.gov/pubmed/22336810
http://www.ncbi.nlm.nih.gov/pubmed/22139538
http://www.ncbi.nlm.nih.gov/pubmed/21328257
Evening Primrose Oil Health Canada Monograph

Artificial Colors?

Even as a dietitian, food additives can confuse me. I often have patients who avoid foods that contain artificial colors. So what's the fuss, why are people avoiding this ingredient? The first thing to consider is processed food, and what type of foods are a part of your diet. If you eat a lot of packaged or pre-prepared meals, you're likely consuming a large amount of preservatives and additives. Often times, the scientific community is still unclear on how some of these additives affect our bodily functions

Artificial colors can be found in foods such as juices, soda, candy, condiments, icing, baked goods, cookies, cereals, yogurts, soups and even in some medications. Some are concerned that artificial colors have been linked to attention deficit hyperactivity disorder (ADHD) in children and allergic reactions.While others argue that the evidence supporting negative claims behind artificial colors is insufficient. The 2010 Food and Drug Association report stated that exposure to food additives and artificial colors may be associated with adverse behaviors in "susceptible" children with other behavior problems. However, to determine which child is "susceptible" and which is not is a whole other debate. Additionally, a 2011 study in the Journal of Clinical Pediatrics stated that a sub-group of children show significant symptom improvement when consuming a diet free of artificial colors

So whats the conclusion? The debate is still going! If your child is consuming common foods with no trouble, restricting their diet "just because" may not be the answer. However if you notice significant behavior changes with foods that contain artificial colors, a trial restriction of  artificial colors with the guidance of a physician or dietitian may be warranted in children who haven't responded to conventional treatments.

Information Sources
http://cpj.sagepub.com/content/50/4/279.short
http://www.huffingtonpost.ca/lisa-tsakos/artificial-food-colours-labels_b_1281843.html
http://www.healthcastle.com/which-food-additives-avoid
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3261946/
http://www.fda.gov/downloads/AdvisoryCommittees/CommitteesMeetingMaterials/FoodAdvisoryCommittee/UCM248113.pdf
http://www.ncbi.nlm.nih.gov/pubmed/21127082

HealthTip: What to do About Gout?

If you are suffering from gout, the following suggestions may help limit painful gout attacks:

• If you are overweight, work with your friends, family, doctor and dietitian to try to reach a healthier weight.
• Drink 8-12 cups of fluid throughout the day to help flush uric acid out of the body and limit crystallization in joints.
• Pay attention to your meat, fish, and poultry intake. These foods are high in purines and decreasing portion sizes may help limit the amount of uric acid in the blood. Beans, peas, lentils, tofu, nuts, seeds, and low-fat dairy are other sources of protein that you may want to add to your diet.
• Pay attention to saturated fat. Saturated fat may decrease the body's ability to eliminate uric acid. Try choosing foods with lower amounts of saturated and trans fat and higher amounts of mono- or poly-unsaturated fat ...check out the nutrition label!
• Limiting or avoiding alcohol, especially beer, may limit gout attacks, as alcohol interferes with elimination of uric acid from the body.
• Fructose is a sugar that may increase uric acid. Read food labels to see if your juices, candies, or treats are sweetened with high-fructose corn syrup.
• Some studies suggest that low-fat dairy may decrease risk of gout. Try adding skim or 1% milk, yogurt, or low-fat cheese to your diet.
• Whole grains high in fiber, vegetables, and fruits add variety at meal time and may limit foods high in purines.

In a nutshell, these recommendations are very similar to the recommendations of a healthy diet rich in whole grains, low-fat dairy, vegetables, fruit, and protein from plant and animal sources. These changes would likely not be a replacement for prescribed medications in those with severe gout, but they may help limit the frequency and severity of gout attacks. Speak with your doctor and dietitian about what changes you can make on your own!

Information Sources
http://www.mayoclinic.com/health/gout-diet/MY01137
www.mayoclinic.com/health/gout/DS00090
http://www.nejm.org/doi/full/10.1056/NEJMoa035700

HealthTip: What Is Gout?

Gout is an complex form of arthritis which involves sudden, severe attacks of pain, redness and tenderness in joints, often in the big toe.  It occurs when high levels of uric acid in the blood accumulate and form crystals around a joint. The body produces uric acid when it breaks down purines. Purines can be found in common foods such as meats (especially organ meats), anchovies, herring, asparagus, sardines, mushrooms, and beer. A 2004 study from the New England Journal of Medicine suggested that higher consumption of meat and seafood was associated with increased risk of gout, while a high intake of dairy was associated with a decreased risk of gout. The study also suggested that high intake of purine-rich vegetables did not increase the risk of developing gout. Other studies find that those who are overweight or obese are also at increased risk.
If you suffer from gout, speak with your family physician about what diet changes and medications may be right for you. For more information on small changes you can make to help with gout attacks see my following post.

Information Sources
http://www.mayoclinic.com/health/gout-diet/MY01137
www.mayoclinic.com/health/gout/DS00090
http://www.nejm.org/doi/full/10.1056/NEJMoa035700

HealthTip: Hemoglobin

Continuing on with my explanation of blood tests, today I will discuss hemoglobin.
Hemoglobin is a protein found in red blood cells, responsible for carrying oxygen away from the lungs to the body's tissues. A blood test for hemoglobin measures the amount of this protein in the blood. Low hemoglobin levels could be related to anemia, over-hydration, bleeding, red blood cell destruction, iron deficiency, folate deficiency, vitamin B12 deficiency, and/ or vitamin B6 deficiency. In addition, certain diseases and infections may cause hemoglobin levels to drop.

A low hemoglobin may be normal in some people and not be a sign of any deficiency.  However, if you experience symptoms such as:

• Fatigue
• Faster than normal heartbeat during exercise or activity
• Shortness of breath
• Pale skin and gums
• Lack of energy

you may want to speak with your physician about having your hemoglobin and iron levels checked.

Information Sources:
http://www.nlm.nih.gov/medlineplus/ency/article/003645.htm
http://www.mayoclinic.com/health/low-hemoglobin/MY01183

HealthTip: Childhood Egg Allergy

Eggs are a healthy and affordable source of protein. However, egg is a common allergy which may trigger serious allergic reactions in some children. In the past, the avoidance of eggs and egg products in those with serious allergic reactions would be recommended; but new research suggests children may grow out of allergies they experienced as infants. For example, ~70% of infants allergic to cows milk may grow out of this allergy by the age of 5-6 years.
In a new study from the New England Journal of Medicine, researchers wanted to find out if exposing children with egg allergy to small but increasing doses of egg would desensitize them. Egg white powder or a placebo was first given to 55 children between the ages of 5-11 years. Those who tolerated the egg white powder were given cooked egg. If no allergic reactions were observed, eggs were re-introduced into the diet and the children were evaluated after 6 and 12 months. Results showed that 28% of the children in the study were able to eat eggs successfully.
These new studies suggest that exposing children to small amounts of their food allergen may help build up tolerance. However, if your child has a life threatening response to a certain food, trialing the food should always be discussed and planned with a physician to ensure the safety of your child.

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/egg_allergy_071912.html

HealthTip: Serum Albumin

Often times we get our blood work done but have no idea of what the values or tests mean. I will be posting an explanation of common blood tests conducted over the next few days, and today I will begin with serum albumin.
Albumin is a protein made by the liver that helps transport molecules such as calcium, bilirubin and progesterone (hormone) through the blood. Albumin also helps keep fluid in the blood from leaking out into the body's tissues.
A blood test for serum albumin measures the amount of this protein in the clear portion of blood. This test can help screen for liver disease, kidney disease, or if the body is not absorbing enough protein.
It is important to note that albumin levels can be affected with hydration (albumin may be low when there is too much fluid in the body, or high when the body is dehydrated), inflammation, and during infections. Therefore, it may not be reliable to screen for liver or kidney disease, or protein malnutrition with serum albumin when patients are suffering from infection or are over-hydrated or dehydrated.

Information Sources:
http://www.nlm.nih.gov/medlineplus/ency/article/003480.htm

Update

Just an update to those who check this blog. It has been a few very busy months of completing my dietetics internship and beginning my new job! I will be working as a clinical dietitian at multiple acute care sites and will also be working at a cancer agency. I hope to now have a bit more time to blog and get back into the flow of posting updates more often. I have been using twitter to drop a few short and sweet tips a few times a week, so please follow me there if you're interested. If you've got any questions of your own, feel free to post on this blog and I'll get back to you as soon as possible.

Thanks for following,
The New R.D.

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