Posts Tagged ‘Personal Trainer’

14 Aug

The What, When, Where, and Why of Dephytinization

Posted by onesource4wellness in Alternative Medicine, CAM, Fermentation, Healthy Eating, Nutrition, Prevention, Raw. Tagged: , , , , , , , , , , , , , , , , , .

Written by Cassie Vanderwall, MS RD CD CPT

In recent entries we have addressed the implications of high phytic acid intake (Soy Conundrum). Soy is not the only plant-based food that is high in phytates. This is because phytic acid is the storage form of phosphorus in plants. In fact, whole grains, beans, legumes and nuts have often higher contents of phytic acid than soy. The issue with soy remains that it is much more difficult to decrease the phytic acid in this bean than other plant-based sources.

Despite the variety of health benefits of a plant-based diet, high intake of phytates can cause depletion in a few nutrients, including calcium, iron and zinc; this is why it has been coined an “anti-nutrient.” Persons following vegetarian, vegan and even flexitarian meal plans are at an increased risk of becoming low or deficient in these nutrients. To ensure adequacy of these nutrients in a vegetarian lifestyle it is vital to identify plant-based sources of the nutrients and address healthful cooking preparations that cause dephytinization, or the act of removing and diminishing phytates.

The Academy of Nutrition and Dietetics currently recommends that vegetarians consume 1.8 times the recommended daily allowance of iron, but not necessarily increased intake of calcium or zinc. Heme iron sources (Iron from animal) is better absorbed than non-heme iron from plants. To prevent iron-deficiency anemia, it best to consume plant-based sources of iron (nuts, seeds, dark leafy green vegetables, raisins) with a source of vitamin C to improve absorption and utilization.

Vegetarian’s calcium levels are often not affected by high phytate intake, but it is best to continue to consume adequate calcium on a daily basis from dark green vegetables including leafy greens, spinach, broccoli, okra as well as, almonds.

Magnesium is also captured by phytates increasing an individual’s risk of neurological, muscular and bone impairments. Magnesium-rich foods include bran, leafy green vegetables, nuts, beans and lentils.

Researchers have documented that zinc deficiency is not as common as one may assume. This may be because the body is able to adapt to lower zinc intake and thus ward off deficiency, or because currently there is not a sensitive marker to ensure zinc status. Thus, it is still important to be diligent about consuming adequate zinc from whole grains and legumes.

As one can see, nature has equipped the foods that are high in phytates with the nutrients it often depletes. Researchers suggest that we can absorb about 20% more zinc and 60% more magnesium from these foods when phytates are not present. Phytic acid not only prevents the absorption of the nutrients mentioned above, but it also can stop the enzymes we need to breakdown our food, including:

It is important to take the extra step to reduce the phytic acid content of the super foods as to only increase absorption of the critical nutrients through cooking. The phytate can be decreased by soaking, sprouting, fermenting, roasting and boiling.

Soaking and sprouting activate phytase, an enzyme that helps to breakdown phytic acid, which then helps to decrease the overall phytic acid content.

Fermenting these foods with probiotics, such as lactobacilli, will decrease phytates in a similar way because these “good” bacteria can produce phytase.  One can also ferment using an acidic medium (vinegar, lemon juice). Phytase is a sensitive enzyme and can be easily inactivated by extreme temperatures (freezing) and grinding. The following will examine appropriate cooking methods for a few nutrient-rich, high phytate foods.

Wheatberries, barley, quinoa, brown rice, and their flours require soaking, sprouting, fermenting and cooking to reduce phytic acid content. Corn, millet, brown rice and oats are not very high in phytase and often retain phytic acid, whereas wheat and rye are high in phytase and thus nearly all of the phytic acid is destroyed after the grains are soaked or fermented. There are three methods that will remove the phytic acid in increasing amounts. Soaking and then cooking the grains will remove the least amount of phytic acid and soaking, sprouting, fermenting and then cooking the grains will remove the most. Depending on your preference and perhaps time, you can choose from the following preparation methods.

Soaking and Sprouting Grains

What you will need:

  • 1 cup whole grains
  • 2 cups warm filtered water (about 68°F)

 Instructions:

  1. Cover the mixture and store it in a warm place for 12 to 14 hours.
  2. To sprout these grains, rinse the grains after they are soaked and replace the filtered water. Then cover the mixture and store it in a warm place for about 36-48 hours (1-2 days).

*Brown rice does not require sprouting or fermenting to remove the phytic acid.

*Oats require sprouting for 5 days followed by fermentation with an acidic medium.

Fermenting Grains

What you will need:

  • 1 cup whole grains
  • 2 cups warm filtered water
  • 2 Tablespoons yogurt, buttermilk or kefir
  • 2 Tablespoons vinegar or lemon juice

Instructions:

  1. Combine the grains and water with the dairy product and/or the acid (vinegar or lemon juice). For additional cups of grains use additional amounts of the other ingredients. For example, for 2 cups of grains you would need to multiply all other ingredient quantities by 2 (4 cups water, 4 Tablespoons of probiotic and acidic mediums).
  2. Cover and store in a warm place for 7-16 hours

Cooking Grains

What you will need:

  • 1 cup Whole grains, soaked, sprouted and/or fermented
  • 2 cups warm filtered water

Instructions:

  1. Combine water with grains and bring to a boil.
  2. Boil grains for about 30 minutes, or until tender.

Beans, peas, lentils, legumes, nuts and seeds require at least a 12-hour soak prior to cooking, however it is best to soak, germinate, sprout and then cook them. You may also wish to ferment them, especially soy beans, after cooking.

Soaking Beans, Peas, Lentils, Legumes, Nuts or Seeds

What you will need:

  • 1 cup Beans, peas, lentils, legumes, nuts or seeds
  • 4 cups filtered water

Instructions:

  1. Begin by rinsing the beans, peas, lentils, legumes, nuts or seeds and remove any stones or debris.
  2. Combine them with water and cover.
  3. Allow them to soak for 12-36 hours in warm environment (78°F).
  4. You may wish to drain and rinse them several times during the soaking process.

Germinating and Sprouting Beans, Peas, Lentils, Legumes, Nuts or Seeds

What you will need:

  • 1 cup Beans, peas, lentils, legumes, nuts or seeds
  • 4 cups filtered water

Instructions:

  1. Combine with enough water to cover them.
  2. Then, cover and allow them to soak for at least an additional 8-12 hours. Nuts and seeds will require less time than beans and peas.
  3. Drain the water and rinse them thoroughly.
  4. If you wish to sprout them, place them back into the container with enough filtered water to cover them.
  5. Cover and place the container in the refrigerator for up to 5 days, or until they begin to sprout. It is recommended that you drain and rinse them 1-2 times daily, in order to provide fresh water.

Dehydrating Beans, Peas, Legumes, Nuts or Seeds

What you will need:

  • Beans, peas, lentils, legumes, nuts or seeds
  • Dehydrator or oven

Instructions:

  1. Spread beans, peas, legumes, nuts or seeds on dehydrator tray or baking sheet.
  2. Preheat oven or set dehydrator to temperature less than 118°F.
  3. Place ingredients in the oven or dehydrator for 10-14 hours to simulate sun-drying.

Cooking Beans, Peas, Lentils

What you will need:

  • 1 cup Beans, peas, lentils
  • 2 cups filtered water
  • Optional additions: Small piece of fresh ginger or turmeric, 1 strip of kombu or kelp

Instructions:

  1. Combine the beans, peas or lentils with the water and bring to a boil.
  2. You may also wish to add spices or seaweed, which can help to aid digestion of the beans, peas or lentils.
  3. Boil the beans, peas or lentils for 20-60 minutes, or long enough to allow the skin to come off of the beans, peas or lentils.
  4. Remove them from the heat and drain the water from the pot.

Roasting Peas, Legumes, Nuts and Seeds

What you will need:

  • Dried Peas, Legumes, Nuts and Seeds
  • Baking sheet

Instructions:

  1. Heat oven to 325-350°F.
  2. Spread peas, legumes, nuts or seeds evenly on baking sheet.
  3. Place sheet in the oven for 5-15 minutes. It is important to be attentive to the roasting process.
  4. Remove sheet from the oven when peas, legumes, nuts or seeds are roasted. Peas, legumes, nuts or seeds are done roasting when you smell a nutty aroma or can see that they are a few shades darker in color than the raw form.
  5. Allow them to cool completely and store in air-tight container.

6 Aug

The Soy Conundrum: The Good News

Posted by onesource4wellness in Alternative Medicine, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , , , , .

Written by: Cassie Vanderwall

We have delved in the bad news regarding this soy conundrum, but have yet to investigate the benefits of soy. Soy intake in America is on the rise, whether one knows it is there or not. Many attribute this increase to Asian fare working its way into the Western world. 

Soy in its natural form as a bean/legume is composed of 50% protein, 24% carbohydrate and 24% oil. Soybean oil contains saturated fat (stearic), omega-6 unsaturated fat (linoleic) and palmitic fatty acids that have effects that resemble trans fats.

It is common knowledge in the Eastern part of the world that raw and unfermented soy bean is “indigestible.” Soy was actually not considered a food for humans until the Chinese learned how to ferment it. Asians tend to consume only about 10g of fermented forms of soy per day whereas the average American consumes primarily unfermented soy and up 75g per day- this is a big difference.

More appears to not be better.  Remember, Asians who may experience the benefits of soy only eat 10g per day versus the 75g that Westerners consume. The benefits of soy outweigh the risks when it is consumed in moderation. It is similar to alcohol in that 1-2 glasses per day are heart healthy but above and beyond is harmful.

There is an abundance of research regarding the benefits of soy. It is high in phytochemicals, specifically isoflavones and lignans. Isoflavones mimic the effects of estrogen in the body and thus may positively affect a variety of disease states. These isoflavones help to:

  • Support bone mineral density and prevent osteoporosis by increasing concentrations of osteocalcin (marker for bone growth) and inhibit, or stop, the action of osteoclasts (marker for bone breakdown). High intake of soy may decrease parathyroid hormones, which may also decrease the turnover of bone.
  • Ease symptoms in menopause, such as hot flashes, since it resembles estrogen, which naturally decreases during menopause.
  • Prevent hormonal (breast, endometrial, thyroid), prostate and lung cancers due to its anti-proliferative, anti-angiogenic and anti-oxidant activities. Additionally, the protease inhibitors and phytates discussed in the “bad” news, may actually play a role in deterring cancer cell growth.  There is a lot of controversy surrounding soy and cancer and it again involves research completed in Asian women. It is hypothesized that when fermented soy is introduced early in life it may be protective of breast cancer due to its role in cell differentiation and mammary maturation and these cells tend to be less susceptible to cancer. In regards to prostate cancer, soy’s estrogen-like effects seem to reduce natural estrogen and testosterone levels in healthy men; this does not appear to apply in men with prostate cancer.

Soy’s high fiber (lignan) content may help to control blood sugar levels in diabetes. It may also help to influence a variety of factors in the use of glucose for energy including tyrosine kinase activity and increasing insulin sensitivity. Touchi, a Chinese seasoning, may also help to lower blood sugar levels after meals, which in the end also helps to lower triglycerides.

Soy is also recommended for the management of both high cholesterol and high blood pressure. Soy protein is a lean alternative to higher fat meats and this substitution may help to reduce an individual’s LDL (“bad”) cholesterol. There is also some research to suggest that soy’s isoflavone activity may decrease total cholesterol.

Fermented tofu and soy protein are also high in tyramine. Tyramine is a natural monoamine that acts similarly to a catecholamine and releases other monoamines, including dopamine, norepinephrine and epinephrine, which all may reduce blood pressure.  On the other hand, persons who are currently taking MAOI’s (monoamine oxidase inhibitors) may experience a sharp rise in blood pressure and thus tyramine-rich foods are contraindicated.

Many believe that soy’s health benefits are possible only from fermented soy and soy products.  Legumes and beans require more than soaking to breakdown the high phytate content. During fermentation, natural enzymes help to reduce the phytates to a safe level. 

My soy recommendation is to consume 10-15g of fermented soy daily. As you can see several of the products below are high in sodium, so be sure to keep that in mind.

  • Low-sodium soy sauce/Tamari (1 Tablespoon: 10 Calories, 0g Fat, 1g Carbohydrate, 1g Protein, 575mg Sodium),
  • Miso is a paste often used in soups, spreads and for pickling (2 Tablespoons: 68 Calories, 2g Fat, 9g Carbohydrate, 4g Protein, 1280mg Sodium),
  • Tempeh is often used as a meat substitute (1oz: 55 Calories, 3g Fat, 3g Carbohydrate, 5g Protein, 4mg Sodium),
  • Natto is a popular breakfast item with a powerful smell and acquired flavor (1/2 Cup: 185 Calories, 9g Fat, 12g Carbohydrate, 15g Protein, 6mg Sodium), or
  • Fermented Tofu (1oz: 32 Calories, 2g Fat, 1g Carbohydrate, 2g Protein, 804mg Sodium).

 The soy conundrum remains, but at least now we have the facts and can make an educated decision as to how we will partake in this popular bean.

30 Jul

The Soy Conundrum: The Bad News

Posted by onesource4wellness in Alternative Medicine, CAM, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , , , , , , , , , , .

Written by: Cassie Vanderwall

It was recently brought to my attention that all soy and soy-containing products are not created equal. In fact, certain types of soy may not be the healthiest alternative for vegetarians, vegans and/or those averse to dairy. This spurred the following investigation.

Soy established roots on American soil in the 1920’s when the government compensated farmers for growing this crop. Today, the United States produces almost 50% of the world’s soy beans. Most of this produce is provided to animals as feed, similar to corn. Soy farming is now worth big bucks, especially after the additional funds farmers received to help meet the bio-diesel demand. On average, soy farming is worth more than $12 billion today. 

In the 1990’s, soy and soy-based foods inherited a halo for health, based on a variety of claims, including:

  • Reduces hot flashes and night sweats,
  • Promote bone health,
  • Heart healthy and decreases risk of cardiovascular disease,
  • Complete vegetarian protein source, and
  • May have cognitive benefits

Americans began to demand this trendy super food on their plate in the 1990’s and new product development and sales sky-rocketed ($1 billion in 1996 to $4.9 billion in 2010), while the cost of soy remains relatively inexpensive. The majority of this increase can be attributed to energy bars with soy protein.

I have concluded that the problem is that most Americans are not consuming soy in the form that does provide all of these health benefits. The easiest designation is fermented versus non-fermented soy and soy products.

People currently reach for a variety of non-fermented soy products, including: soy milk, soy cheese, veggie burgers and sausage, high protein cereals, and several soy snack foods like chips, ice cream and protein bars. Soybean oil has also snuck its way into a variety of other processed foods not touted for their health benefits (chips, margarine, mayo).

Non-fermented soy products such as those mentioned above can be deemed unhealthy for the following reasons:

  • The natural soy bean contains “anti-nutrients,” specifically phytic acid, which decreases the absorption of healthful nutrients (iron, zinc). If the body is deficient in iron or zinc, it also has difficulties using calcium, magnesium and copper. It is important to note that soy has lower phytic acid content than wheat and rice. Phytic acid in these grains and beans can be decreased by soaking them prior to consumption.
  • Soy is also high in protease (trypsin) inhibitors, which as they sound stop trypsin in its tracks. This can limit digestion of these proteins when the soy is consumed raw, however when cooked/processed this effect decreases.
  • Agglutinin, a lectin protein, can bind to carbohydrate molecules and may present as antigens in the body that increase an inflammatory response. They also may reduce growth in children; however this research has been done primarily in rats.
  • Additionally, we learned about soy’s goitrogenic activity from a previous blog (Save the Thyroid).
  • Many of the health benefits are generated from soy’s phyto-estrogen content. These plant-based hormones are able to mimic the effects of estrogen and thus often disrupt normal endocrine processes and pathways. This can result in difficulties with menstruation, thyroid problems, decreased libido, female-like traits in men and may encourage breast cancer development in women who are estrogen receptor positive (ER+).
  • Processed soy proteins such as: isolated soy protein, soy lecithin, TSP, TVP,  result in glutamic acid, or the mother of MSG (monosodium glutamate). Many foods may contain 3 or more of these processed sources; Check out those labels and see:

  • Soybean oils are treated with chemical solvents (hexane) to promote efficient extraction of the oil under intense heat and pressure. This process results in rancid, hydrogenated, trans-fatty oil that acts like butter.
  • Most soy farmed today is genetically modified, which opens its own “can of worms.”

 Counter-points to many of these jabs at soy are addressed here, however it is important to consider the source as we should with all health information. So, this is the bad news but, hold on there’s some better news on the way. Soy can remain a part of the American meal plan. Stay tuned for the good news!

23 Jul

“Rethink your Drink”

Posted by onesource4wellness in Behavior Change, Exercise, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , , , , , , , , , , , , , , .

 Written by: Cassie Vanderwall

A pillar of health is good hydration. Water is essential for life and is used to keep joints healthy, maintain the body’s temperature and blood pressure, and remove waste products. Therefore, a lack of water can lead to dehydration, a deficiency in fluid, which can have dire consequences. Dehydration can be caused by loss of water through sweating, warm temperatures, increased urination or bowel movements, breathing, fever and physical activity.

Signs and symptoms of dehydration include:

  • Dark urine that looks like apple juice,
  • Dry mouth, eyes, nose, or skin,
  • Sleepiness, and
  • Thirst.

Try not to wait for these symptoms because often times they are hard to recognize. Drink up early and often!

In the era of “drinkcessorization” it is vital to look past the bright colors and sweet flavors of the beverage options today. Sugar-sweetened beverages, or SSB’s as we call them in the “biz” are called out as a culprit for the obesity epidemic inAmerica. In fact, many professional organizations including the American Cancer Society has encouraged the surgeon general to study the implications of these beverages. I agree that it warrants a closer look since American’s intake of SSB’s have doubled since the 1970’s.

So, why are we “hating on” these types of drinks?

5 reasons:

  1. They do not provide satiety or fullness upon consumption
  2. They do not cause a compensatory reduction in calorie intake at or between meals
  3. They provide a heavy dose of sugar with about 36g sugar or 9 tsp per 12oz can soda-pop
  4. The primary sweetener, high fructose corn syrup, has been known to increase inflammation, insulin resistance and impaired Beta cell function (check out my blog on Fructose: Poison or Pleasure).
  5. SSB’s increase our sweet threshold and desire for sweets.

Since hydration is necessary, it is best to choose drinks that are low in fat, sugar, caffeine and calories.

Use the chart below to see how 1 cup of your favorite drinks measure up.

Drink

Calories

Fat (grams)

Sugar (grams)

Sugar (tsp)

Nutrition Facts
Water 0 0 0 0 #1 Thirst Quencher
Milk, Skim 80 0 12 0 Good source of Protein, Calcium, Vitamin D and Vitamin B12. Aim for 3 servings of calcium-rich foods everyday!
Milk, 1% 100 2.5 12 0
Milk, 1% Chocolate 160 2.5 25 3
Milk, 2% 120 5 12 0
Milk, Whole 150 8 12 0
Rice Milk, Plain 115 2 12 0
Soy Milk, Plain 100 4 6 0
Soy Milk, Chocolate 150 4 19 5
Sweet Tea 75 0 18 4 ½  
Sports Drink 60 0 13 3  
Orange Juice 120 0 21 5 The American Academy of Pediatrics recommends to limit juice to 1/2 Cup per day.
Apple Juice 110 0 24 6
Grape Juice 150 0 36 9
Fruit-Flavored Drink 120 0 28 7
Cola 90 0 22 5 ½ No Nutritional Value
Diet Soda Pop 0 0 0 0

Remember the numbers listed above are for only 1 cup of these beverages. At most fast food places the small beverage is 16oz. This would bump up the teaspoons per serving to 10 to 18 for juices, 9 for sweetened iced teas and 11 for regular colas.

In my recent interview on NBC-15 Madison, I encouraged viewers to “rethink their drinks” by:

  • Make water #1 thirst quencher by keeping it ready and available.
  • Add flavor to water by infusing-fruit (see recipe below). There are even pitchers now to help you add flavor without extra sugar.
  • Hydrate with an assortment of other sugar-free beverages, including herbal tea, sodium-free seltzer waters, fat-free milk or another low sugar dairy alternative.
  • Eat your water by striving for 5 to 9 servings of fruits and veggies everyday.
  • Retrain our thoughts about juice and freeze it as popsicles for dessert!

Recipe: “Spa Water”

½ Cucumber, peeled, sliced
1 knuckle Ginger, peeled, sliced
½ cup mint leaves or 2 mint tea bags steeped
1 lemon, juiced
1 gallon filtered water

17 Jul

Mindful Eating: Hunger versus Satiety

Posted by onesource4wellness in Behavior Change, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , , , , , , , , , .

Written by: Cassie Vanderwall

Beginning with our first foods, we learn about a variety of flavors and those which we prefer over others. Also, in our younger years we are experts in understanding hunger and fullness.  It is very difficult to feed a baby who is not hungry. Unfortunately, it can be too easy to feed an adult who is not hungry. So, what happens? When and where do we lose our ability to listen to our body’s signals to nourish or cease from eating more.

I would argue that it lies in our relationship with food; Food is… fill in the blank.

Food can be a…

  • Hobby,
  • Profession,
  • Lost family member
  • Form of Entertainment,
  • Reason to get together,
  • Recipe passed on for generations,
  • Culture,
  • Right,
  • Celebration,
  • Source of great fear and anxiety,
  • Variety of organic compounds,
  • Drug,
  • Best friend,
  • And the list goes on, and on.

First and foremost, food is a fuel source.  Despite this truth, I observe that people of all ages have a love affair with food. For many it is a necessary evil, for others they live to eat, and for still more they eat to live.

My profession, as a dietitian, revolves around food, health, people, and how all of these mingle amidst one another. I believe that in order to achieve well-being, better health and still enjoy food, we must reconnect our minds to our bellies.  One way to do this is to be mindful of natural hunger and satiety, or fullness, cues using a scale such as that provided below:

1-     Feeling starved with severe hunger pangs that are present for 30 minutes or more. One may also experience a headache, irritability and fatigue.

2-     Very hungry with hunger pangs on and off for 15 minutes. A person may also have a heightened sense of taste and smell with constant thoughts about food.

3-     True hunger with stomach growling, a few hunger pangs, and increased awareness of thoughts about food.

4-     Somewhat hungry where an individual has a few thoughts about food and perhaps may begin planning to eat within the next 30 minutes.

5-     Neutral, neither hungry nor full.

6-     Aware of the food in the stomach but not ready to stop eating.

7-     Satisfied with a meal or snack and could most likely go for 2 or more hours without feeling true hunger.

8-     Full where a person can feel the food in the stomach but without any internal pressure. Person believes they could go about 4 hours without feeling true hunger.

9-     Very full and the individual maybe uncomfortable with the internal pressure of the food pressing outward. The person may become sleepy and have an increased desire to lie down.

10- Stuffed where the pressure from inside the stomach is very painful. The person is very sleepy and does not want to move.

Most healthy eaters are able to stay within a range from 4 to 8. This scale can help to dictate what type of eating pattern is best for the individual; is it 3 square meals, 6 small meals, or 3 meals and 2 snacks?  It is also important to note that there are a variety of physical indicators that help to manage appetite. Many of these are review in: You might as well face it your addicted to…food?

But, I still believe that good nutrition is very individualized and often begins with a healthy relationship with food.

22 May

Dumbbells, Bands and Kettlebells Oh My!

Posted by onesource4wellness in Exercise, Prevention. Tagged: , , , , , , , , , , , , , , , .

Written by: Cassie Vanderwall, MS RD LDN CPT

The variety of exercise equipment that people find in their local gym, magazines and of course on late night infomercials can make identifying a safe and effective resistance exercise routine an intimidating process.  The best equipment is based on an individual’s exercise experience, balance, strength and range of motion.

Prior to exploring three pieces of resistance exercise equipment: Dumbbells, Resistance Bands and the lesser-known Kettlebells, it is important to explain the basic biomechanics of anaerobic exercise. Biomechanics are principles of how muscles work. There are two basic types of biomechanical systems: static and dynamic. Static mechanics are systems that are in a constant state of motion or no movement at all. Dynamic mechanics are systems that are in motion with changing speeds. Dynamic biomechanics are very similar to the physics of a lever. A lever is a rigid bar that moves around a fulcrum, or axis. The human body (skeletal system) is comparable to the rigid bar that moves around the joints, or the fulcrum. Force supplied by the muscles initiate movement. These movements can occur in one of three planes: sagittal, frontal or transverse.

Dumbbells

Dumbells are one of the most well-known pieces of exercise equipment and are typically utilized for strength-building exercises that also increase muscle size (hypertrophy). When used properly, dumbbells can build muscle mass and strength, while improving posture and stability. Dumbbells work only in the sagittal plane of motion, a static position and rely on leverage. Dumbbells can increase muscle size but often this does not correlate with strength. This is because hypertrophy is often caused by an increase in fluid (sarcoplasm) and not an increase in muscle fibers. Benefits of dumbbells are that they are easy to find and the symmetry of the dumbbell provides a balanced grip. Drawbacks include that it is impossible to use a dumbbell in the transverse plane and most practical movements and injuries occur in this plane of motion. Dumbbells can also be expensive and if not adjustable, individuals may need several pairs to accommodate a variety of exercises and muscle groups.

Resistance Bands

Resistance bands are most often used for prevention and rehabilitative exercises. They are rubber bands that may or may not have handles at the ends. Unlike dumbbells, they allow for more functional movements with greater range of motion. Resistance bands can help to increase strength, endurance and stability in joints. Bands provide for movements in the transverse plane. They are great for beginners, older adults and persons with unstable joints and poor balance. They provide gentler movement than other pieces of equipment. Resistance bands also cost the least amount of money in comparison to the others and are easy to store and very portable. Drawbacks include the fact that judging weight increments to increase resistance can be difficult.

Kettlebells

Kettlebells are an asymmetrical ball-shaped weight with one handle and require a higher level of technical skill for safe use. The movements promote instability and imbalance, which increase the use of core muscles. Kettlebell training is based upon the generation, redirection and deceleration of momentum. They are similar to dumbbells in that they come in different weight increments and differ in that the exercises can occur in a variety of the three planes.  When used correctly, researchers have shown that kettlebell routines utilize a lot more calories due to the incorporation of the nervous, cardiovascular, and skeletal systems in addition to the muscular system. Many women seek muscular strength without size and most experts have noted that kettlebells tend to increase the density of the muscle fibers (myofibrils) without hypertrophy. Unfortunately, kettlebells are not easily portable, can be quite expensive and require several weights to perform a varied routine.

Each of the pieces of equipment benefits a specific population and goal. In summary, my recommendations are as follows. Beginners, older adults and persons preventing and/or rehabbing an injury would greatly benefit from the use of resistance bands. Dumbbells are best for individuals who desire increased strength and muscle size with intermediate exercise knowledge. Kettlebells are ideal for persons with a strong exercise foundation and are looking to take their workouts to the next level.

23 Mar

How do we help and not hurt?

Posted by onesource4wellness in Behavior Change, Exercise, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , .

How do we, as health professionals, inspire and support nutrition behavior change and truly help individuals? I believe it is by embracing change as a process!

Nutritional counseling is “a supportive process to set priorities, establish goals and create individualized action plans that acknowledge and foster responsibility for self-care” (Curry, 1998). This process may include assisting the client in recognizing their nutrition-related priorities, establishing patient-stated goals and creating individualized actions plans.

Strong evidence supports the combination of behavioral theory and cognitive behavior theory in modifying dietary patterns, weight and health risk factors.This evidence is strongest when applied in intermediate (6-12 months) and long-term (12 month+) durations. Both behavioral and cognitive behavioral theories function under the assumption that all behaviors are learned and influenced by an individual’s internal and external environments. The internal environment may be their physical and mental well-being; where as their external environment may be stress, relationships and availability of unhealthful foods at home. (Spahn, et al, 2010) There are many theories that can help assist a registered dietitian practicing nutritional counseling, including the transtheoretical model (Prochaska, 1994) and several strategies, such as motivational interviewing.

Knowledge of these theories and strategies is important, but even more so is the recognition of our role as helper. The following are five reminders to help promote behavior change and not hurt. A helper:

  • Focuses on the positive, not the negative,
  • Encourages hope, not fear,
  • Respects the potential in the person and the situation,
  • Attempts to understand the prospective of the individual, and
  • Releases a client to pursue their choice, rather than “our” choice.

Often times, when we as nutritional counselors seek dominance rather than encouragement, exhaustion results. It is best to use our energy on raising awareness of the benefits of the proposed change rather than the negative consequences, or the “right” way to pursue health and creating an environment that promotes change. It is also crucial to care for ourselves, in order to maintain these skills, abilities in focus so, we can truly help others. What are you going to do to care for yourself today?

Written by: Cassie Vanderwall, MS RD LDN CPT

20 Feb

Fructose: Poison or Pleasure?

Posted by onesource4wellness in Behavior Change, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , , , .

“I can’t do a thing in the morning until I’ve had my juice,” says the young boy in the commercial and judging by the commentary and 87 likes on YouTube, many people also cannot. Juxtapose America’s love for juice against Dr. R

obert H. Lustig’s lecture on “The Bitter Truth” about sugar, coining sugar a “toxin” or “poison” and one may be left with a tough decision.

Dietitians, among other health professionals and of course our mom’s have been telling us for years to leave our hands out of the cookie and candy jars and to pick up fruit instead, well what if we’re wrong?
Let’s take a minute and explore the popular sugars in the American diet: Sucrose, Glucose, and Fructose.

  • Sucrose is a di-saccharide because it is made up of two sugars: glucose and fructose. It is our common table sugar. The popular high fructose corn syrup (HFCS) is a mixture of glucose and fructose from corn, but is not considered sucrose because the sugars are separate molecules.

  • Glucose is a simple sugar and the main form of energy for our bodies, including our brains, muscles and organs. It bypasses the liver and is metabolized elsewhere in the body. Glucose uptake is directly regulated by insulin
  • Fructose is also a simple sugar found in fruit, vegetables and honey. Commercially, fructose is derived from sugar cane or corn. Fructose’s pathway for absorption is based on whether it’s alone or combined with glucose. If it is combined with glucose, as sucrose, it will be absorbed in the small intestine and begins its journey to the liver where it is metabolized, or broken down. Fructose may soon be stored in the liver as glycogen, sent out to be made into glucose for energy, or become a triglyceride and ultimately fat.


Dr. Lustig has concluded that these sugars are “isocaloric but not isometabolic,” meaning that they all pack 4 Calories per gram, but are metabolized differently and thus have different affects and possibly consequences on the body. Researchers have deemed the short-term physiological effects of these sugars to be equal, however no studies to date have examined the long-term effects.  Despite the lack of causal evidence, there is an abundance of research associating high fructose intake with chronic diseases including obesity, fatty liver disease, gout, insulin resistance, and metabolic syndrome. So, why is fructose a likely culprit?

  • Fructose increases ghrelin, the hunger hormone, often leading to increased appetite following a high fructose meal.
  • Researchers have confirmed that when fructose reaches the liver, it becomes the liver’s top priority and it neglects all else until it is processed. It is associated with fatty liver disease due to its conversion into triglycerides and incorporating into very low density lipoproteins (VLDL), which makes deposits in our fat banks throughout the body, including the liver.
  • Fructose is converted to uric acid, which is the key player in gout.
  • Fructose uptake is not regulated by insulin, but many believe excessive intake of fructose plays a role in insulin resistance.

Now back to the tough decision, do we drink the apple juice or eat the apple? Research tells us that the speed required for metabolism also dictates the reaction. So, if we choose juice, sugar in the liquid form will get to the liver much more quickly than if we ate its equivalent in apples. Therefore, we choose the apple. We also must be cautious of how much we eat because too much of a good thing is still too much.

Two infographics from a New York Times article displays the average Americans intake of sugar in the form of table sugar (sucrose) and HCFS. The amounts are alarming! This same article, points out that adults are eating 40 more grams of sugar per day and adolescents are consuming about 60 more grams of sugar than our earlier counterparts in the mid 1800’s.

I believe that sugar, whether it be sucrose, glucose or fructose is safe to eat, but I also believe that it has the potential to become hazardous in large amounts. Bottom line: Make water your primary beverage, choose 2 to 3 servings of fresh fruit per day and keep sweets as a treat.

Written by: Cassie Vanderwall, MS, RD, LDN, CPT

19 Dec

There’s an App For That

Posted by onesource4wellness in Exercise, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , .

In the mobile era where smart phones abound, there are applications, or “apps” for just about everything.  This technology can be used to harness health in the modern age by encouraging clients to become more aware of and accountable to themselves. There are an abundance of nutrition and exercise apps out there, which vary in their accuracy and user-friendliness. The following apps are my personal “faves” in the categories of Food Diary and Personal Training.

 

Food Diary Apps are those that help to keep a log of when, what and sometimes even why a person eats throughout the day. There is substantial research that links the use of a food diary and sustainable weight loss. The following apps are all free and allow the user to track their food intake on their smart phone or their computer.

Calorie Counter from FatSecret has a large database of foods and users. It provides a dietary analysis of the day’s intake beyond the macronutrients. It also provides an area for journaling and a community area.

FitDay was created as a weight loss tool and also has a vast database of foods. The dietary analysis is limited to Carbs, protein and fat.

My Fitness Pal is an app that can be used for tracking eating and exercise. It also comes equipped with tickers that help to remind the client how far they are from their personal goals. This app also provides a community of users.

 

Personal Training Apps can provide the guidance and structure of a personal trainer whether a client is in a gym, hotel room or amidst nature. Most fitness apps come with a price. 

THI Personal Trainer app comes highly touted was awarded the “best app for ___ fitness” several times. It appears to provide great programs and instruction; however it is criticized because it also provides audio prompts which many dislike. This app is around $3.

Workout Trainer from Skimble is a free app that many rate quite highly because it provides workout templates and video instruction to insure proper form.

Cyberfit360 is a training program that offers individualized guidance by a personal trainer and registered dietitian. There are several programs to choose from and each can be tailored to the needs of the client. The app and accompanied instruction costs $99 per year; however there is a free for 14-day trial. An individual has to provide payment information for the free trial, but can cancel at anytime within the 2 weeks. Additionally, there is a 20% coupon for initial customers.

MapMyRun is a free app that can plan, track, and analyze outdoor and indoor aerobics. It is best used for walking and jogging and does not provide workout templates.

Written by:Cassie Vanderwall, MS RD LDN CPT

16 Dec

Celebrate Health this Holiday Season

Posted by onesource4wellness in Behavior Change, Healthy Eating, Nutrition, Prevention, Weight management. Tagged: , , , , , , , , , , , .

Written by: Cassie Vanderwall, MS RD LDN CPT

Tis’ the season when many begin to prepare for hibernation. Naturally, the body’s metabolism slows down in cold weather and tends to pack away pounds a bit easier. Some physicians believe that the body is even programmed to gain weight in winter months to help insulate the body. Additionally, we may not get as much sunlight, which can cause winter blues and lead many to high calorie comfort foods. Combine that with freezing temperatures that keep many indoors and you have the perfect recipe for weight gain.  Despite, the number of causes there are many ways to combat winter weight gain. In addition to the number winter traditions, the holidays can be a time to celebrate health.

With many things to be thankful for this winter, why not also celebrate health? Eating healthy and being active can certainly be a challenge, but it’s not impossible. Try out these tips to enjoy food, family and fun without worrying about your health:

  • Avoid Feast and Famine: Many fast throughout the day to reserve their calories for the BIG meal. This can be quite harmful because it slows down the metabolism and causes one to over-eat.  Set yourself up for success and enjoy a balanced meal before heading to celebrate. People tend to make better decisions about portion sizes when they aren’t hungry.
  • Follow the Plate Method: To ensure proper portions designate areas on your plate for each food group. Try to make half of your plate non-starchy vegetables, one-quarter of the plate starches and one-quarter protein. Be sure to save room for dessert!
  • Stay Hydrated: By drinking water throughout the day, we can keep our mucous membranes such as eyes, ears, nose and mouth moist. Moist membranes and skin keep us healthy by preventing dry skin and tiny cracks that allow nasty bacteria and viruses in. Even though we may feel thirstier when it is warm outside, we need just as much water in the winter. The dry air outside and often indoors can dehydrate the body just like warmer weather. Try not to wait for thirst to drink up a tall glass of cool water or warm tea!
  • Choose your beverages wisely. Special holiday drinks, such as egg nog or cider can be quite high in calories, fat and sugar, especially if alcohol is in the recipe. It is best to consume sweetened or alcoholic beverages in moderation, such as 1 glass of wine (6oz) or 1 Cup 100% juice. Instead, enjoy water, flavored water (Crystal LightÒ), diet soda, herbal tea or coffee with an alternative sweetener.
  • Watch the Tiny Tastes: Small bites of holiday fare can add up to several pounds throughout the season. Remember, an additional 250 Calories each day of the week can add up to half of a pound of weight gain each week. A great way to avoid these sneaky calories is to choose lower calorie snack items like raw vegetables or fresh fruit and to make a personal meal plan. Let’s take a look at some common sneaky calories that add up to 400 Calories:

Sample of Cheese on a Cracker = 40 Calories

2 Chips with Dip = 50 Calories

½ Cup Egg Nog = 200 Calories

2 Tablespoons Sweet Potatoes = 60 Calories

1 Tablespoon of Ice Cream = 50 Calories

  • Slow Down and Savor Each Bite: It takes about 20 minutes for our belly to tell our brain that we are full. Slow down when eating and try to be the talker at the table or practice setting down your utensil between each bite.
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