Secret to a long and healthy life The nutrition connection to a long and healthy life

Secret to a long and healthy life

The nutrition connection to a long and healthy life

Who is counting on you to be healthy?

Find Motivation in Your Children

Parents must meet the needs of their children. Sure, they'll need a house and a room and a place to sleep; Halloween costumes, birthday candles and wrapped presents.

But for now, all they really need is one thing--for you to be at the top of your game. They need parents who are fit, healthy and happy enough to do what needs done and have fun doing it. They need a parent who'll be playing on the floor more than lying on the couch. Your kids need a quick, clear thinker, a heavy lifter, and an all-around fixer of things mechanical and personal.

When you're fit and healthy, you can give your kids everything that they need. They can be your main motivation to meet your fitness goals.

Have you ever stopped to think about why you really feel the need to lose weight, get in shape or pursue any other goal? Is there something big you'd like to achieve? Is someone counting on you?

Your future depends on what you do today. Choices you make now can affect you (and your family) for years down the road. Even the smallest decisions will determine whether you wind up at the top of your game or struggle along with the status quo.

To succeed at your health goals, your main motivation should grip your attention like a new love. Your main motivation is the best reason you can think of for getting up, getting active and getting healthy. Your main motivation can be your very own kids.

Mouth Health

• Mouth Health- Vitamin chapter

• Definition for scurvy

• Scurvy– Deficient for 20-40 days – Fatigue, pinpoint hemorrhages– Bleeding gums and joints. Hemorrhages– Associated with poverty

Nutrition Solution

Vitamin Chapter- Main focus Vitamin C

At least 10mg of vitamin C daily or enjoy eating rainbow way and 5 day fruits and vegetables daily

Dental Health

Dental Decay is the loss of hard tissue from the enamel and dentin of the tooth. A cavity is the hole in the tooth resulting from this process.

Most all adults experience caries. Fewer than 5% of adults in the US are caries- free

Dental Health

9 out of 10 US Pediatric dentists believe acid erosion in baby teeth is related to acid erosion in permanent teeth.

Modern diets and eating habits increase enamel’s exposure to acids in the diet which increases the risk of a person developing cavities

Dairy foods which are high in calcium help counter the effects of acid erosion.

Nutrition SolutionCarbohydrate Chapter – Main focus are foods that

produce acid (sugar)

Do- Eat 3 meals daily But keep snacks to a minimum. If you have to snack choose whole fruit, raw vegetables, or low fat cheese, which tend to be friendlier to your teeth. Avoid munching on sugary foods such as cookies, candy, cakes, pies.

Don’t- Graze all day long

Dental HealthNutrition Solution

Do- Drink plenty of water

Don’t- Drink a lot of sugar sweetened beverages. The constant flow of sugar can provide a continual meal for the acid-producing bacteria in your mouth

Do- Brush your teeth after every meal or snack. If you can’t brush chew sugarless gum or eat a piece of low-fat cheese after meals and snacks.


Do- Enjoy 3 servings of dairy foods daily

Do- Brush your teeth with fluoride toothpaste at least twice a day and floss daily.

Do- See a Dentist at least twice a year


Modern diets and eating habits increase tooth enamel’s exposure to acids. This process known as acid erosion can lead to changes in the tooth shape, tooth discoloration, sensitive teeth and possible huge dental bills.

Try to limit the number of times a day your teeth are exposed to acidic foods & drinks (ideally no more than 4 times a day) Soft Drinks ph 2.6


• The average American consumes 350-440 calories in added sugar daily.

• Current recommendations are 100 calories for women and 150 calories for men.

Habits That Wreck Your Teeth

• Chewing on Ice• It’s natural and sugar free, so you might think ice

is harmless. But munching on hard, frozen cubes can chip or even crack your teeth. And if your mindless chomping irritates the soft tissue inside a tooth, regular toothaches may follow. Hot foods and cold foods may trigger quick, sharp jabs of pain or a lingering toothache. Next time you get the urge for ice, chew some sugarless gum instead.


• Playing Sports With No Mouth Guard• Whether you play football, hockey, or any other

contact sport, don't get in the game without a mouth guard. This is a piece of molded plastic that protects the upper row of teeth. Without it, your teeth could get chipped or even knocked out when the action gets rough. Self-fitting mouth guards may be purchased at a store, or you can have one custom made by your dentist.


• Bedtime Bottles

• It’s never too early to protect teeth. Giving a baby a bedtime bottle of juice, milk, or formula, can put new teeth on a path to decay. The baby may become used to falling asleep with the bottle in his or her mouth, bathing the teeth in sugars overnight. It's best to keep bottles out of the crib.


• Tongue Piercings• Tongue piercings may be trendy, but biting down

on the metal stud can crack a tooth. Lip piercings pose a similar risk. And when metal rubs against the gums, it can cause gum damage that may lead to tooth loss. The mouth is also a haven for bacteria, so piercings raise the risk of infections and sores. Bottom line, discuss the health risks with your dentist first.


• Grinding Teeth

• Teeth grinding, or bruxism, can wear teeth down over time. It is most often caused by stress and sleeping habits. This makes it hard to control. Avoiding hard foods during the day can reduce pain and damage from this habit. Wearing a mouth guard at night can prevent the damage caused by grinding while sleeping.


• Cough Drops• Just because cough drops are sold in the

medicine aisle doesn't mean they’re healthy. Most are loaded with sugar. So after soothing your throat with a lozenge, be sure to brush well. Whether the sugar comes from a cough drop or a hard candy, it reacts with the sticky plaque that coats your teeth. Then bacteria in the plaque convert the sugar into an acid that eats away at tooth enamel. Hello, cavities.


• Gummy Candy• All sugary treats promote tooth decay, but some

candies are harder to bear. Gummies stick in the teeth, keeping the sugar and resulting acids in contact with your enamel for hours. If your day just isn't the same without a gummy critter, pop a couple during a meal instead of as a separate snack. More saliva is produced during meals, which helps rinse away candy bits and acids.


• Soda• Candy isn't the only culprit when it comes to

added sugar. Sodas can have up to 11 teaspoons of sugar per serving. To add insult to injury, sodas also contain phosphoric and citric acids, which eat away at tooth enamel. Diet soft drinks let you skip the sugar, but they may have even more acid in the form of the artificial sweeteners.


• Opening Stuff With Your Teeth

• Opening bottle caps or plastic packaging with your teeth may be convenient, but this is one habit that makes dentists cringe. Using your teeth as tools can cause them to crack or chip. Instead, keep scissors and bottle openers handy. Bottom line, your teeth should only be used for eating.


• Sports Drinks• There's no doubt a cold sports drink is refreshing

after a good workout. But these drinks are usually high in sugar. Like soda or candy, sugary sports drinks create an acid attack on the enamel of your teeth. Drinking them frequently can lead to decay. A better way to stay hydrated at the gym is to chug sugar-free, calorie-free water.


• Fruit Juice• Fruit juice is loaded with vitamins and

antioxidants, but unfortunately most juices are also loaded with sugar. Some juices can have as much sugar per serving as soda. For example, there are only 10 more grams of sugar in orange soda than in orange juice. Fruits are naturally sweet, so look for juice that has no added sugar. You can also reduce the sugar content by diluting juice with some water.


• Potato Chips

• The bacteria in plaque will also break down starchy foods into acid. This acid can attack the teeth for the next 20 minutes -- even longer if the food is stuck between the teeth or you snack often. You might want to floss after eating potato chips or other starchy foods that tend to get stuck in the teeth.


• Constant Snacking

• Snacking produces less saliva than a meal, leaving food bits in your teeth for hours longer. Avoid snacking too frequently, and stick to snacks that are low in sugar and starch -- for example, carrot sticks.


• Chewing on Pencils

• Do you ever chew on your pencil when concentrating on work or studies? Like crunching on ice, this habit can cause teeth to chip or crack. Sugarless gum is a better option when you feel the need to chew. It will trigger the flow of saliva, which can make teeth stronger and protect against enamel-eating acids.


• Drinking Coffee

• Coffee's dark color and acidity can cause yellowing of the teeth over time. Fortunately, it's one of the easiest stains to treat with various whitening methods. Talk to your dentist if you're concerned about discoloration of your teeth.


• Smoking

• Cigarettes, as well as other tobacco products, can stain teeth and cause them to fall out as a result of gum disease. Tobacco can also cause cancer of the mouth, lips, and tongue. If you were looking for one more reason to quit, think of your smile.


• Drinking Red Wine• The acids in wine eat away at tooth enamel,

creating rough spots that make teeth more vulnerable to staining. Red wine also contains a deep pigment called chromogen and tannins, which help the color stick to the teeth. This combination makes it easy for the wine's red color to stay with you long after your glass is empty.


• Drinking White Wine• You might think sticking to white wine would

spare your teeth. But the acids still weaken the enamel, leaving the teeth porous and vulnerable to staining from other beverages, such as coffee. Swishing with water after drinking or using toothpaste with a mild whitening agent can fight the staining effects of red and white wines.


• Binge Eating• Binge eating often involves excessive amounts

of sweets, which can lead to tooth decay. Binging and purging (bulimia nervosa) can do even more damage to dental health. The strong acids found in vomit can erode teeth, making them brittle and weak. These acids also cause bad breath. Bulimia can lead to a variety of serious health problems, so be sure to talk to your doctor if you have been purging.

Gingivitis and Periodontal Disease

A diet high in refined carbohydrates (sugar) promotes periodontal disease. Frequent consumption of sugar increases plaque formation and increases the risk of gingivitis. Sugars also promote periodontal disease by reducing the ability of the white cells in the gums to destroy the pathogenic plaque bacteria.

How do you know if you have gum disease?

Gums that bleed or red, puffy or swollen, or sore

Gums that have pulled away from your teeth

Changes in the way your teeth fit together when you bite

Pus that appears between your teeth and gums

Constant bad breath or a bad taste in your mouth

Nutrition SolutionCarbohydrate chapter and vitamin chapter- main

focus sugar and vitamins

Enjoy sugar in moderation- 10% of total calories

Vitamin C- helps heal inflamed gums and reduce gum bleeding. It also helps maintain the immune system to fight periodontal disease

Vitamin D and Calcium- Helps maintain the bones surrounding and supporting the teeth

Stomach Health

• Heartburn

• Ulcer

• Hiatal Hernia

• Gastro- esophageal reflux disease

Nutrition SolutionDigestion Chapter - Main focus Eating

Habits• Eat smaller meals

• Try to eat only 3 times daily

• Eat a lighter meal in the evening

• Take fluids between, instead of with meals

• Try to stop eating at least 2 hrs before going to bed. 4hrs would be best.

• Try to maintain a healthy weight

Nutrition Solution

• Try to eat when not rush

• Stay upright after meals

• Refrain from exercising vigorously right after eating

Nutrition SolutionFoods that might cause a problem

Caffeinate Beverages; Coffee, Cola, Tea, Chocolate

Citrus Fruit; Grapefruit, Lemons, Limes, Oranges

High-fat foods; Butter, Desserts, Fried Foods, Oils

Mint flavorings; Peppermint, Spearmint, Onions, Raw garlic, Spicy foods

Tomato-based foods; Chili, Pizza, Spaghetti sauce

Gallstones

Gallstones are found in about 10% of adults in the industrialized countries. Diet can have a major influence on the development of gallstones. High-fat diets, particularly saturated fat, and overconsumption of refined carbohydrates can stimulate gallstone development. Ample dietary fiber & moderate intake of alcohol decrease the risk. Being overweight sharply increases the risk of gallstones.

Vitamin E- May help protect against the formation of gallstones, particularly when dietary fat intake is high.

Vitamin C- Deficiency increases the risk of gallstones

Nutrition Solution

Digestion Chapter- Main focus trying to choose foods from the bottom of the food pyramid most of the time (being a bottom feeder).

• Follow the AHA recommendation of no more then 30% of your calories coming from fat and only 10% or less from saturated fats

• Meet your fiber recommendations of at least 25 grams daily

• Maintain a healthy weight (standard serving sizes)• Enjoy eating the rainbow way daily

Small Intestinal Bacterial Overgrowth

SIBO occurs when excessive amounts of bacteria infiltrate the small intestine. Gut bacteria aid in vitamin synthesis, improve digestion, produce vitamin K and benefit immunity. However, when these bacteria proliferate they can lead to unpleasant GI problems, malabsorption and malnutrition.

Conditions may increase a person chance of developing SIBO

• Celiac Disease• IBS (80%)• Frequent and longer-term use of antibiotics• Chronic pancreatitis• Diabetes (due nerve damage)• Scleroderma (damage intestinal muscles)• Diverticulosis• Medications that suppress production of gastric

acid

Diagnosis SIBO

SIBO is difficult to diagnosis

•Lactulose Breath test

•Extract bacterial DNA from stool samples

Nutrition Solution

Avoid snacking to give intestines time for cleansing

Antibiotics- successful 40-70% of patients

Probiotics- Bifidobacterium infantis 35624 is the only probiotic that might be helpful for SIBO and IBS

Diet- Need to worry about the following nutrient deficiencies; Vitamins; B12, A, D and E

Colon Health

• Chronic Constipation

• Diverticulosis

• Appendicitis

• Hemorrhoids

• IBS (Gas, Bloating, Cramping)

• Colon Cancer

What Causes Constipation?• Constipation is usually caused by a disorder of bowel function rather than a structural problem. Common

causes of constipation include:• Inadequate water intake• Inadequate fiber in the diet• A disruption of regular diet or routine; traveling• Inadequate activity or exercise or immobility• Eating large amounts of dairy products• Stress• Resisting the urge to have a bowel movement, which is sometimes the result of pain from hemorrhoids• Overuse of laxatives (stool softeners) which, over time, weaken the bowel muscles• Hypothyroidism• Neurological conditions such as Parkinson's disease or multiple sclerosis• Antacid medicines containing calcium or aluminum• Medicines (especially strong pain medicines, such as narcotics, antidepressants, or iron pills)• Depression• Eating disorders• Irritable bowel syndrome• Pregnancy• Colon cancer• In some cases, lack of good nerve and muscle function in the bowel may also be a cause of constipation.

What Causes Constipation?

• Eating large amounts of dairy products

• Stress

• Resisting the urge to have a bowel movement, which is sometimes the result of pain from hemorrhoids

• Overuse of laxatives (stool softeners) which, over time, weaken the bowel muscles


• Overuse of laxatives (stool softeners) which, over time, weaken the bowel muscles

• Hypothyroidism

• Neurological conditions such as Parkinson's disease or multiple sclerosis

• Antacid medicines containing calcium or aluminum


• Medicines (especially strong pain medicines, such as narcotics, antidepressants, or iron pills)

• Depression

• Eating disorders

• Irritable bowel syndrome

• Pregnancy

• Colon cancer


• In some cases, lack of good nerve and muscle function in the bowel may also be a cause of constipation.

What Are the Symptoms of Constipation?

• training during a bowel movement more than 25% of the time

• Hard stools more than 25% of the time

• Incomplete evacuation more than 25% of the time

• Two or fewer bowel movements in a week

What Are the Symptoms of Constipation?

• Infrequent bowel movements and/or difficulty having bowel movements

• Swollen abdomen or abdominal pain

• Pain

• Vomiting

Nutrition SolutionCarbohydrate Chapter - Main focus Fiber

• Fiber (Goal 25-38)• Daily consumption of probiotics (yogurt best

source)• Water• Exercise

Remember to increase fiber intake slowly and not to eat all your fiber at one time. Goal 5-8 grams per meal or 7 grams per 500 calories

Other benefits of enjoy a high fiber diet

Diabetes (soluble fiber can help a diabetic control their blood sugar)

Heart Disease ( soluble fiber can help remove cholesterol to decrease the chance of clogged arteries)

Weight Control ( both fibers are calorie free and can give the feeling of fullness)

Got Gas?

• Chewing gum can make you gassy

Any time you swallow air, it can lead to farts. Eating or drinking too fast, fizzy drinks, smoking, and chewing gum can make you do it. But the main cause is the breakdown of food in your gut. The medical name for it is flatulence.

Got Gas?

• Air Travel can make you fartThe change in air pressure can affect more than

your ears. To help keep embarrassing gas at bay, watch what you eat before and during your flight. If you know a certain food, like beans, makes you gassy, don't eat it.

Still worried? You could try underwear lined with carbon. There are several brands available, and they are designed to help filter fart odors.

Got Gas?

• The older you get the gassier you become

Ah, aging! As the years go by, your digestive system slows down. You may get constipated, and being backed up can make you gassy. Some laxatives that help with constipation can cause gas, like ones that contain bran.

Got Gas?

• How many times a day does a healthy person pass gas?

Whether through burping or farting, your digestive system stays pretty busy. If you find yourself more gassy than normal, it’s most likely something you ate. Don’t worry. It should pass.

Got Gas?

• Answer is- 13-21 times in a 24 hrs.

Got Gas?

• Bad smelling farts mean you’re sick?• Most farts are odorless, but everyone passes smelly gas

from time to time. The odor is usually caused by sulfur in your system, and it’s rarely a reason for concern.

• But if it doesn’t clear up and you have other symptoms, like stomach pain, check with your doctor. You could have an infection. Or you may not be able to digest the lactose in dairy products. Or you could have celiac disease -- problems digesting gluten -- which is found in wheat and other grains. Your doctor may recommend diet changes and supplements, or prescribe medication to help.

Got Gas?

High Carbohydrate foods tend to cause the most gas.•Everyone is different, and foods that cause gas for one person may not for someone else. But in general,foods that are high in carbs cause more gas.•High-fat foods stay in the stomach longer. Cutting back on them can help reduce bloating and discomfort. Less fat helps the stomach empty faster, allowing gas to move more quickly out of you.• In general, protein doesn’t contribute to gas, but if you have problems digesting lactose, a sugar in milk, dairy products will give you gas.

Got Gas?

Can Beano or Gastro really help prevent gas?

These little pills give your digestive juices a boost. They contain natural tools called enzymes that help break down your food. Take these before you eat to help with gas.

But there is still no guarantee so don’t waste your money.

Got Gas?

Best way to get rid of a smelly fart.

Open a window and let the fart smell float away into fresh air. Lighting matches, spraying perfume, and using air fresheners may cover the fart scent, but they don’t get rid of it.

Got Gas?

• Exercise can help you fart less!Working out will help get rid of any extra air in your

system. To help with the amount of gas you pass, do regular exercise. Try this: Tighten your stomach muscles by pulling them in. Imagine you’re pulling your belly button towards your spine. Over time you’ll strengthen those muscles and they can help disguise a gassy pooch.

Got Gas?

• If you feel a fart coming on and your not alone what should you do?

• If you can’t make it out of the room, don’t clench. Any kind of pushing is going to amplify the sound if it sneaks out. Standing will produce less bang than sitting.

• While it may be polite to stifle a fart, you’ll likely feel better if you let your flatulence fly.

Nutrition SolutionFODMAP- IBS

Adoption of the FODMAP diet may help immensely with the symptoms of IBS.

Fructose- fruit, honey, high- fructose corn syrup

Lactose- dairy products

Fructans- wheat, onion, garlic

Galactans- beans, lentils, legumes, soybeans

Polyols- sweeteners containing sorbitol, mannitol, xylitol, and stone fruits

Gluten Free

Celiac Disease Serious, Often Undetected

Experts estimate that about 1% of Americans have celiac disease. The condition, caused by an abnormal immune response to gluten, can damage the lining of the small intestine. That, in turn, can prevent important nutrients from being absorbed.

Gluten Free

Symptoms of celiac disease include diarrhea, anemia, bone pain, and a severe skin rash called dermatitis herpetiformis. But celiac disease often has few or no symptoms. In part for that reason, only about 5% to 10% of cases are diagnosed in the U.S., Green says.

Gluten Free

How can you know if you have celiac disease? The only way is to be tested. The first test is typically a blood test that detects antibodies related to an abnormal immune response. If the blood test is positive, a biopsy is performed to confirm inflammation in the lining of the small intestines.

But What If You Don't Have Celiac Disease?

Some people may be sensitive to gluten but don’t have outright celiac disease. These people may feel better on a diet with less gluten.

So what's wrong with the rest of us trying a gluten-free diet a try to see how we feel?

For starters, going gluten-free means saying no to many common and nutritious foods. Gluten is a protein found in wheat, barley, and rye. Gluten also shows up in many whole grain foods related to wheat, including bulgur, farro, kamut, spelt, and triticale (a hybrid of wheat and rye). Some celiac disease experts warn patients to steer clear of oats, as well.


Gluten itself doesn’t offer special nutritional benefits. But the many whole grains that contain gluten do. They’re rich in an array of vitamins and minerals, such as B vitamins and iron, as well as fiber. Studies show that whole grain foods, as part of a healthy diet, may help lower risk of heart disease, type-2 diabetes, and some forms of cancer. The 2010 Dietary Guidelines for Americans recommends that half of all carbohydrates in the diet come from whole grain products.


To be sure, a few whole grains don’t contain gluten, including amaranth, millet, and quinoa. But they are far less common than gluten-containing grains. Meeting the dietary guidelines goal is very tough if you have to eliminate wheat, barley, rye, kamut, and other gluten-containing whole grains.

The Risks of Going Gluten-Free

Because wheat is ubiquitous in the American diet, completely eliminating gluten requires adopting a whole new diet. You would have to up most breads, crackers, breakfast cereals, conventional pastas, pastry goods, and a wide range of processed foods made with small amounts of gluten.


"And any time you eliminate whole categories of food you’ve been used to eating, you run the risk of nutritional deficiencies," said Green. A 2005 report from the American Dietetic Association warned that gluten-free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium, and fiber.


There’s little point in taking that risk unless you genuinely have celiac disease or gluten sensitivity. "Eating a healthy gluten-free diet means paying constant attention to what you eat. This isn’t something that anyone should do casually," said Green.


There’s also little point in eliminating just some gluten. For people who are sensitive, even trace amounts can cause damage to the small intestines. "So an almost gluten-free diet isn’t going to help if you have a problem."


Choosing gluten-free foods has another drawback. Most gluten-free alternatives, such as pasta and bread, are significantly more expensive than their conventional counterparts. A 2007 survey conducted by Green and his colleagues found that gluten-free pastas and breads were twice the price of conventional products, for instance.


The bottom line: If you think you may have a problem with gluten, get tested.

Nutrition SolutionGluten Free

Thanks to the increasing selection of gluten-free foods, it has become far easier for people with true gluten problems to eat healthy diets. "People who have had [celiac] disease for 15 and 20 years are astounded at the selection of gluten-free foods out there," Green said.


Unfortunately, not all the foods being marketed are healthy. Some are high in saturated fat or cholesterol. Others may be high in calories but contain very little in the way of nutrition. A slew of herbal remedies have also hit the market, promising to ease gluten sensitivity. There’s little evidence that any of them help, Green said.


The basis of a healthy gluten-free diet, as with any diet, should be natural foods. Lean meats and fish, fruits and vegetables, and low-fat dairy products are all safe for people with celiac disease. Grains that don’t contain gluten, such as quinoa and amaranth, are another healthy option. More and more products are being made with such grains, from breads and breakfast cereals to pastas.


Clinical trials are currently under way of drugs that may help ease celiac disease. A vaccine for celiac disease is also under investigation.


Even if such approaches work, they aren’t likely to cure the condition entirely, however. "The treatments under investigation are probably going to be useful mostly for lessening the damage caused by occasional lapses in the diet," Green said. People with celiac disease will continue to have to eliminate wheat products from their diet. Fortunately, growing awareness of the prevalence of these conditions should continue to make that challenge easier.

Lactose Intolerance

• Lactose Intolerance is when a person doesn’t produce enough lactase needed to digest the sugar milk lactose.

• Gas or bloating

• Diarrhea

• Abdominal pain

Nutrition SolutionCarbohydrate Chapter - Main focus dairy products

• See a doctor to be truly diagnosis• Diet should be individualized• Some people can still enjoy dairy products.

1 cup of milk with a meal• Some people can enjoy cheese and yogurt due

the low levels of lactose• Some people need to use lactose- free products• Some people need to rely calcium- fortified

foods• Last would be to use calcium supplements

Diabetes

• Type 1- Peak onset 11- 12 years, genetic predisposition- Doesn’t produce any insulin

• Type 2- Adult onset, insulin resistance

• Associated with: older age, obesity/overweight, family hx, prior hx of gestational diabetes, physical inactivity, certain ethnicities

Nutrition Solution Carbohydrate Chapter- Main focus Controlling carbohydrate intake and eating balance meals

• Try to avoid simple sugars

• Try to follow a diabetic exchange diet

• Try to carbohydrate counting

• Try to follow a glycemic index diet

Hypoglycemia

• Low blood glucose level

• Fatigue, weakness, dizziness, irritability, a rapid heartbeat, anxiety, sweating, trembling, hunger, headaches, confusion

Nutrition SolutionCarbohydrate Chapter- Main focus Eating small frequent

and balanced meals (carbohydrates, protein & fat)

• Avoid simple sugars

• Avoid alcoholic beverages

• Regular and balance meals

• Snacks that have protein and fat not just carbohydrates

Heart Disease and Stroke

• Atherosclerosis- the most common form of hardening of the arteries

• Accumulation of soft fatty streaks along the inner walls of the arteries- gradually enlarge and become hard

Nutrition SolutionFat Chapter- Main focus avoiding saturated

and trans fats• 30% or less total fat

• 10% or less saturated fat and trans fats

• Choose monosaturated fats or polyunsaturated fats

• 300mg or less cholesterol

• Omega 3 fatty acids- food ( fish, flax, walnuts, canola oil or foods fortified with omega 3’s) not fish oil supplements

Nutrition Solution

• Get moving- 3 hrs. of brisk walking weekly can cut heart disease by 40%

• 5-10 grams of soluble fiber daily

• If you drink moderation is the key or just drink grape juice. 1 drink for females and 2 drinks daily for males

• Anti-oxidants

• Folic acid, Vitamin B6 and B12

Nutrition Solution

• Enjoying 25 grams of soy protein daily.

• Snacking on a handful of nuts daily.

• Eating foods that are fortified with plant sterols and stanols daily ( goal 2 grams).

• Or just adopt the Mediterranean lifestyle

Inflammation

Inflammation is a set of symptoms that include pain, swelling, heat and redness of an affected organ or tissue. But there is another type of inflammation known as chronic low-grade inflammation or “silent inflammation.”

Silent Inflammation

A number of diseases, particularly chronic diseases of later life, such as heart disease, diabetes, arthritis, Alzheimer’s and certain cancers, are thought to be connected to chronic low-grade inflammation.

Silent Inflammation

The thought is that constant or out-of control inflammation in the body leads to ill health or increases a person chances of developing a chronic disease.

Nutrition Solution

Enjoy 5 servings of fruits and vegetables daily and remember to eat the rainbow way

Enjoy eating a good source of omega 3 fatty acids

Enjoy eating Whole grains when choose a grain product to eat

Eat eating lean protein sources and remembering trying Meatless Mondays

Nutrition Solution

• Avoid saturated fats and trans fats

• Avoid refined foods and processed foods

• If you drink alcohol do so in moderation

• Add spices to your diet like ginger and curry

• Follow the DASH diet or adopt the Mediterranean diet

Fading Memories

• Alzheimer’s Disease

• Abnormal deterioration of the brain occurs in the areas that coordinate memory and cognition.

• Alzheimer’s may rob 6-10% of US adults of productive life by age 65

Nutrition SolutionFat Chapter- Main focus- non essential

omega 3 fatty acid DHA• Fish- 3 servings a week• Vegetables and Fruits 5-9 servings a day (More leafy

green vegetables)• Non-fat/low-fat dairy products- 3 A Day Dairy (Calcium

and Vitamin D)• Nuts and beans- 4-5 servings a week• Achieve a Healthy Weight or Don’t gain weight• Exercise 30-60 minutes daily• Caffeine in moderation 300mg• Stay socially and mentally engaged

Nonalcoholic Steatohepatitis (NASH)

Nonalcoholic steatohepatitis (NASH) is liver inflammation caused by a buildup of fat in the liver. Many people have a buildup of fat in the liver, and for most people it causes no symptoms and no problems. But in some people, the fat causes inflammation of the liver. Because of the inflammation, the liver doesn’t work as well as it should.

Nonalcoholic Steatohepatitis (NASH)

• NASH can get worse and cause scarring of the liver, which leads to cirrhosis. But the disease doesn't always get worse.

• NASH is similar to the kind of liver disease that is caused by long-term, heavy drinking. But NASH occurs in people who don't abuse alcohol.

What causes NASH?

Experts don't know why some people with a buildup of fat in the liver get NASH and some don't. It could be that something in the environment triggers the inflammation in those people. Or maybe it runs in their families.

What causes NASH?

• Risk factors for NASH and liver damage include:

• Obesity.

• Diabetes.

• High cholesterol and high triglycerides.

• Metabolic syndrome.

What causes NASH?

Most people with NASH are 40 to 50 years old and have one or more of the problems listed above. But NASH can happen in people who have none of these risk factors.

You may have no symptoms in the early stages of NASH. Most people with NASH feel fine and don't know that they have it.

What are the symptoms?

• As NASH progresses and liver damage gets worse, you may start to have symptoms such as:

• Fatigue (feeling tired all the time). • Weight loss for no clear reason.• General weakness. • An ache in the upper right part of your belly.• It may take many years for NASH to become

severe enough to cause symptoms

How is NASH diagnosed?

• To see if fat is building up in your liver and to rule out other diseases, your doctor may do tests such as:

• An abdominal ultrasound. • A CT scan.• An MRI scan.• Your doctor may do a liver biopsy to be sure you

have NASH. In a liver biopsy, your doctor takes a sample of tissue from your liver and checks it for signs of NASH.

How is it treated?Nutrition Solution

• There is no treatment for NASH. But you may be able to limit damage to your liver by managing conditions that increase your risk for NASH or make it worse. You can work to:

• Reduce your total cholesterol level.

• Reach a healthy weight. If you need to lose weight, be sure to do so slowly (no more than 1 to 2 pounds a week.1 Quick weight loss from crash diets, surgery, or medicine increases inflammation and scarring in your liver.

• Control diabetes.

• Stop or cut back on drinking alcohol.

Rheumatoid Arthritis

Rheumatoid arthritis (RA) sufferers know all too well the inflammation and pain that comes with the disease. Although there's no "RA diet" that can treat the condition, some foods may help you lower inflammation in your body. And because they're good for you, these foods -- including fruits and vegetables, whole grains, olive oil, and fish – may help you feel better overall.

4 Inflammation-Fighting Foods for Rheumatoid Arthritis

• People with RA have immune systems that attack the lining of their joints. This assault causes chronic inflammation, stiffness, and pain. Research shows the Mediterranean diet's healthful components can help lower inflammation, benefiting people with the disease.

An Age-Old RA diet

A British study looked at the impact of foods from the Mediterranean diet in women with RA. Researchers split 130 women into two groups. One group took a cooking class on Mediterranean-style eating. The other group received only written information and made no dietary changes.

An Age-Old RA diet

• Women who attended the class ate more foods that were rich in antioxidants and other anti-inflammatory substances, including fruits, vegetables, and monounsaturated fats (the kind found in olive oil). Over the next six months, they had less joint pain and morning stiffness and better overall health compared to the other group.

Inflammation Fighter: Fish

People with RA have higher levels of substances called cytokines that ramp up inflammation in the body. Polyunsaturated fats – especially omega-3 fatty acids – help suppress cytokines and other inflammatory chemicals.


These good fats also help decrease LDL "bad" cholesterol and triglyceride levels when used to replace saturated and trans fats in the diet. High levels of LDL cholesterol and triglycerides (fats in the blood) promote inflammation, which is thought to play a critical role in heart disease. That's important for people with RA, who have a significantly higher risk of heart disease.


All fish have some omega-3s. But salmon, herring, sardines, and anchovies are chock full of them. Salmon provides the most, with up to 2 grams of omega-3 fatty acids per 3-ounce serving. Go lightly with the heat; overcooking can destroy more than half of the omega-3s. Bake or grill fish instead of frying it to preserve healthful fat.


• The American Heart Association recommends eating fish twice a week. Fish high in omega-3s are powerful anti-inflammatory foods that offer a multitude of health benefits.

• Don't like fish? Other foods rich in omega-3 fatty acids include walnuts, canola oil, and soybeans. Or ask your doctor about omega-3 supplements derived from plants.

Foods for RA: Colorful Produce

• Nutritionists often advise people to add color to their diet. Why? The substances that give fruits and vegetables their color – flavonoids and carotenoids – are also potent antioxidants. Antioxidants are an important component of an inflammation-fighting diet. Vitamin C is another antioxidant found in many fruits and vegetables.

Foods for RA: Colorful Produce

• Fruits and veggies high in these antioxidants include blueberries, blackberries, squash, sweet potatoes, carrots, tomatoes, peppers, oranges, broccoli, and melons.

• Choosing colorful foods – with red, orange, yellow, blue, green, and purple hues – will ensure you eat a variety of fruits and vegetables and help you have a balanced diet.

Anti-Inflammation Diet: Whole Grains

• A study published in The American Journal of Clinical Nutrition found that people who ate more whole grains such as oatmeal, brown rice, and barley lowered their levels of C-reactive protein (CRP), a marker of inflammation in the body. In people with RA, CRP levels may go up during a flare, and CRP is sometimes measured to track disease activity or to see how well a person is responding to treatment.

Anti-Inflammation Diet: Whole Grains

• Whole-wheat pasta and breads -- hallmarks of the Mediterranean Diet -- also contain selenium, an inflammation-fighting antioxidant. Some people with rheumatoid arthritis have lower levels of selenium levels in their blood.

• Another advantage of eating whole grains instead of refined carbohydrates – such as white bread and white rice – is that whole grains may help you manage your weight better. Staying at a normal weight – or losing weight if you need to – will take pressure off painful joints.

Foods for RA: Olive Oil

• The olive symbolizes peace in Greek mythology. And its oil seems to have a calming effect on inflammation, as well.

• A study published in The American Journal of Clinical Nutrition found that people who ate the lowest amount of extra-virgin olive oil were more likely to develop RA, compared to people who ate the highest amounts. Studies show that a compound in olive oil stops the production of the chemicals that induce inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen work to lower inflammation by reducing the production of these same chemicals. Another study found that olive oil was similar to ibuprofen at reducing inflammation.

Foods for RA: Olive Oil

• When it comes to fighting inflammation, opt for extra-virgin olive oil. Extra-virgin olive oil comes from the first pressing of the olive and contains the highest content of health-promoting nutrients.

• In addition to being a crucial component of an anti-inflammation diet, healthful olive oil makes a tasty substitute for saturated and trans fats. Saturated fats are found in foods such as whole milk, butter, ice cream, and fatty red meat. Trans fats are found in many processed baked goods.

Nutrition Solution for RA

• Omega 3 Fatty Acids

• Rainbow Way

• Antioxidants

• Monounsaturated Fats

Kwashiorkor and PEM

Kwashiorkor- inadequate protein causing edema (swollen belly) and enlarged liver

PEM- Protein and calorie (energy) deficiency- weight loss, muscle wasting, edema (swollen belly) and enlarged liver

Nutrition Solution

• Protein Chapter- Main focus high quality protein

• Balance diet- providing high quality of protein

Gout

Gout, a painful form of arthritis, has long been associated with diet, particularly overindulgence in meat, seafood and alcohol. As a result, gout treatment used to include severe dietary restrictions, which made the gout diet hard to stick to. Fortunately, newer medications to treat gout have reduced the need for such a strict diet.

Gout

Newer diet recommendations resemble a healthy-eating plan recommended for most people. Besides helping you maintain a healthy weight and avoid several chronic diseases, this diet may contribute to better overall management of your gout.

Gout

• Gout occurs when high levels of uric acid in your blood cause crystals to form and accumulate around a joint. Your body produces uric acid when it breaks down purines. Purines occur naturally in your body, but you also get them from eating certain foods, such as organ meats, anchovies, herring, asparagus and mushrooms.

Gout

A gout diet helps to control the production and elimination of uric acid, which may help prevent gout attacks or reduce their severity. The diet isn't a treatment for gout, but may help you control your attacks. Obesity also is a risk factor for gout, so losing weight can help you lower your risk of attacks.

Gout Diet

A gout diet reduces your intake of foods that are high in purines, such as animal products, which helps control your body's production of uric acid. The diet also limits alcohol, particularly beer, which has been linked to gout attacks. If you're overweight or obese, lose weight. However, avoid fasting and rapid weight loss because these can promote a gout attack. Drink plenty of fluids to help flush uric acid from your body. Also avoid high-protein weight-loss diets, which can cause you to produce too much uric acid

Gout Diet

Limit meat, poultry and fish. Animal proteins are high in purine. Avoid or severely limit high-purine foods, such as organ meats, herring, anchovies and mackerel. Red meat (beef, pork and lamb), fatty fish and seafood (tuna, shrimp, lobster and scallops) are associated with increased risk of gout. Because all meat, poultry and fish contain purines, limit your intake to 4 to 6 ounces (113 to 170 grams) daily.

Gout Diet

Cut back on fat. Saturated fat lowers the body's ability to eliminate uric acid. Choosing plant-based protein, such as beans and legumes, and low-fat or fat-free dairy products will help you cut down the amount of saturated fat in your diet. High-fat meals also contribute to obesity, which is linked to gout.

Gout Diet

Limit or avoid alcohol. Alcohol interferes with the elimination of uric acid from your body. Drinking beer, in particular, has been linked to gout attacks. If you're having an attack, avoid all alcohol. However, when you're not having an attack, drinking one or two 5-ounce (148-milliliter) servings a day of wine is not likely to increase your risk

Gout Diet

Limit or avoid foods sweetened with high-fructose corn syrup. Fructose is the only carbohydrate known to increase uric acid. It is best to avoid beverages sweetened with high-fructose corn syrup, such as soft drinks or juice drinks. Juices that are 100 percent fruit juice do not seem to stimulate uric acid production as much.

Gout Diet

Choose complex carbohydrates. Eat more whole grains and fruits and vegetables and fewer refined carbohydrates, such as white bread, cakes and candy.

Gout Diet

Choose low-fat or fat-free dairy products. Some studies have shown that low-fat dairy products can help reduce the risk of gout.

Gout Diet

Drink plenty of fluids, particularly water. Fluids can help remove uric acid from your body. Aim for 8 to 16 glasses a day. A glass is 8 ounces (237 milliliter). There's also some evidence that drinking four to six cups of coffee a day lowers gout risk in men.

Nutrition Solution

• Limit meat, poultry and fish. ( only10% of calories should come from protein)

• Cut back on fat. (30% of calories should come from fat)

• Limit or avoid alcohol.• Limit or avoid foods sweetened with high-fructose

corn syrup.• Choose complex carbohydrates.• Choose low-fat or fat-free dairy products. • Drink plenty of fluids, particularly water.

Kidney Stones

• Kidney stones form when certain chemicals become concentrated enough in the urine to form crystals. The crystals grow into larger masses (stones), which can make their way through the urinary tract. If the stone gets stuck somewhere and blocks the flow of urine, it causes pain.

• Most stones occur when calcium combines with one of two substances: oxalate or phosphorous. Stones can also form from uric acid, which forms as the body metabolizes protein.

Kidney Stones

• Preventing kidney stones means preventing the conditions that support their formation. I asked Dr. Melanie Hoenig, an assistant professor of medicine at Harvard-affiliated Beth Israel Deaconess Medical Center, for the top ways to prevent kidney stones. Here are her recommendations:

Kidney Stones

• Drink plenty of water: Drinking extra water dilutes the substances in urine that lead to stones. Strive to drink enough fluids to pass 2 liters of urine a day, which is roughly eight standard 8-ounce cups. It may help to include some citrus beverages, like lemonade and orange juice. The citrate in these beverages helps block stone formation.

Kidney Stones

• Get the calcium you need: Getting too little calcium in your diet can cause oxalate levels to rise and cause kidney stones. To prevent this, make sure to take in an amount of calcium appropriate to your age. Ideally, obtain calcium from foods, since some studies have linked taking calcium supplements to kidney stones. Men 50 and older should get 1,000 milligrams (mg) of calcium per day, along with 800 to 1,000 international units (IU) of vitamin D to help the body absorb the calcium.

Kidney Stones

• Reduce sodium: A high-sodium diet can trigger kidney stones because it increases the amount of calcium in your urine. So a low-sodium diet is recommended for the stone prone. Current guidelines suggest limiting total daily sodium intake to 2,300 mg. If sodium has contributed to kidney stones in the past, try to reduce your daily intake to 1,500 mg. This will also be good for your blood pressure and heart.

Kidney Stones

• Limit animal protein: Eating too much animal protein, such as red meat, poultry, eggs, and seafood, boosts the level of uric acid and could lead to kidney stones. A high-protein diet also reduces levels of citrate, the chemical in urine that helps prevent stones from forming. If you’re prone to stones, limit your daily meat intake to a quantity that is no bigger than a pack of playing cards. This is also a heart-healthy portion.

Kidney Stones

• Avoid stone-forming foods: Beets, chocolate, spinach, rhubarb, tea, and most nuts are rich in oxalate, and colas are rich in phosphate, both of which can contribute to kidney stones. If you suffer from stones, your doctor may advise you to avoid these foods or to consume them in smaller amounts.

Nutrition Solution to preventing kidney stones

• Drink plenty of water: - Take your weight and divide by two that is how much water in ounces you should drink every 24 hours

• Get the calcium you need:- 3 servings daily

• Reduce sodium: 2400mg daily

• Limit animal protein: 20% of your calories

Cancer• Cancer is the second leading cause of death.

– one out of every four deaths is related to cancer.• 60 – 70% of cancers are preventable through dietary choices,

weight control, physical activity, and by not smoking.• About 1/3 of the 500,000 cancer deaths that occur in the U.S. each

year is due to dietary factors. Another third is due to cigarette smoking.

• Cancer is a group of more than 100 different diseases.• Cancer develops when cells in the body become abnormal, dividing

and forming additional abnormal cells, without control or order.• Skin cancer is the most common type of cancer for both men and

women.• The second most common cancer is prostate cancer in men, and

breast cancer in women.• Lung cancer is the leading cause of death from cancer in both men

and women in the U.S.

Nutrition SolutionVitamin Chapter- Main focus Antioxidants

• Eat 5 or more servings of fruits and vegetables a day by incorporating them into all meals and snacks.

• Eat other foods from plant sources, such as whole grains breads, cereals, grains, rice, pasta, and beans.

• Limit intake of high-fat foods, particularly from animal sources.

• Limit consumption of meats, especially high-fat meats, high intake of red meat is connected to an increase risk of colon cancer.

• Limit consumption of salted foods and use of table salt.• Limit consumption of “cured” and “smoked” foods. They

contain carcinogens (cancer-causing agents).• Limit consumption of processed foods

Nutrition SolutionCancer Prevention

• Avoid frying foods in butter, margarine, and shortening.

• Use low-fat cooking methods such as broiling, baking, grilling, steaming, and poaching.

• Use vegetable cooking sprays rather than cooking in fat.

Nutrition SolutionCancer Prevention

• Enjoy eating a lot of a variety of ANTIOXIDANTS (Vitamin C, A & E, Selenium and Zinc) foods daily

Enjoy eating the rainbow way daily-PHYTOCHEMICALS

Also remember Supers Foods also can help reduce your risk for cancer

Eye HealthVitamin Chapter- Main focus Vitamin A, Antioxidants and Omega 3 Fatty Acids

• Macular Degeneration a disease affecting the eye that gradually leads to loss of central vision

• Specifically, it affects the Macula– light sensing cells (rods & cones) of the

central region of the retina

Just Information

• National Eye Institute tested a high dose combination of vitamin C, E, A and zinc. The supplements were shown to reduce the risk of progression to advanced AMD in high-risk patients.

• AMD is the leading cause of blindness among people over age 55.

Eye Health

Vitamin Chapter- Main focus Vitamin A

• Deficiency of Vitamin A

• Night blindness

• Decrease mucus production

• Leading to bacterial invasion in the eye

• Irreversible blindness

Nutrition Solution

• Phytochemicals- Rainbow way daily (Green)• Antioxidants- Vitamins A,C, E and Zinc• Limit carbs that raise blood sugar quickly.• Achieve a Healthy Weight or Don’t gain weight• Eat fish (especially fatty fish like salmon) at least

twice a week. (omega’ 3 fatty acids)• Enjoying 5-9 A Day Fruits and Vegetables,

especially leafy greens

Healthy SkinJust Information

Your skin is the first thing people see when they look at you. Strangely enough, it's considered the largest organ in the human body -- right up there with the intestines, lungs, and liver. It serves many purposes, including acting as our first defense against germs and the environment, and converting sunlight to vitamin D. The layer of fat under the skin's surface helps ensure that the important fluids inside our bodies stay inside our bodies.

The ironic thing about skin is that when people are young, their biggest concern about their skin may be how to get a tan. But as we get older, our top skin priority becomes preventing wrinkles -- and the No. 1 way to do this, of course, is NOT to tan.


So when does it become crucial to start taking care of your skin? It's probably earlier than you think. Mark G. Rubin, MD, assistant clinical professor of dermatology of the University of San Diego, believes that not smoking and avoiding the sun starting in your teens will pay off later.

"Since prevention plays a big role in skin aging, the sooner you start the better," he says. "By the time you see changes you don't like in your skin, a lot of damage has already been done."

If you think about it, what we're basically trying to do is delay the normal aging of skin, which ages as all organs do. The best way to slow the aging of many things in the human body, on a cellular level, is to keep body cells from oxidizing. And the best way to keep your body from needlessly oxidizing, experts say, is to avoid smoking and to eat a diet rich in antioxidants (more on this below).


On a physical level, the best way to slow the appearance of skin aging is to keep skin well-hydrated with a nice layer of lipid (fat) beneath the skin to protect the internal moisture. Some experts say you can do this in part by eating a healthy diet that includes some "smart" fats (omega-3s and monounsaturated fat), drinking plenty of water, and having a good skin-care regimen to condition the skin and minimize moisture loss. It's all about keeping the skin healthy from the inside AND the outside.

"Your skin is a reflection of your underlying health, so good nutrition, getting enough sleep, reducing stress, staying hydrated, etc., all play a role in creating better-looking skin," says Rubin.

G.G. Papadeas, DO, a member of the American Academy of Dermatology, adds "no excessive drinking" (of alcohol) to this healthy lifestyle list.

Healthy SkinNeed to know for the final

Deficiencies- Vitamin A causes keratinization, and rashes

Deficiencies- Vitamin C causes pin point hemorrhages, rough skin and blotchy bruises

Speeds up the aging process of the skin- Tanning, smoking, alcohol, dehydration and body cells oxidizing

So what foods should you choose to boost your chances of having healthy skin?

Healthy SkinNutrition Solution

Vitamin chapter- Main focus antioxidantsMany dermatologists believe that the major antioxidants (vitamin A, C,

and E) can help decrease the risk of sun and other environmental damage by disarming wrinkle-causing "free radicals" -- unstable molecules that damage cells.

Vitamin A. A recent study of healthy men and women in the Netherlands found a significant link between the level of vitamin A in the blood and skin condition. Getting your carotenoids (phytochemicals that your body converts to vitamin A) from foods is your safest bet, because you're far more likely to get too much vitamin A from supplements than from foods rich in carotenoids.

Top food sources of vitamin A include carrots, pumpkin, sweet potatoes, butternut squash, mangoes, spinach, cantaloupe, greens, kale, Swiss chard, and tomato-vegetable juice


Vitamin C. Vitamin C is a potent topical (that is, on-the-skin) antioxidant, but only in its active form -- the same form you get from food. Of course, including vitamin-C rich fruits and vegetables in your daily diet is a good thing to be doing for your health, anyway.

Top food sources of vitamin C include orange juice, grapefruit juice, papayas, strawberries, kiwis, red and green peppers, cantaloupes, tomato-vegetable juice, broccoli, mangoes, oranges, Brussels sprouts, grapefruit, cauliflower, and kale.

Vitamin E. More research is under way on the possible benefits of vitamin E as an ingredient in products that you rub on the skin, but for now it seems to benefit the skin most as a skin conditioner.

Food sources of vitamin E include vegetable oils, nuts, seeds, olives, spinach, and asparagus. But it's difficult to get much of this vitamin from foods, so many people take a supplement. (Be sure to take no more than 400 international units per day so you don't ingest too much.)

Health SkinNutrition Solution

Heart- and joint-friendly omega-3 fatty acids may be skin-friendly too. The omega-3s from fish may help to guard against sun damage, according to a few recent studies on fish oil supplements.

Anti-aging expert Nicholas Perricone, MD, author of The Wrinkle Cure, has advocated a diet rich in antioxidants and omega-3s for better skin, says Rubin, "and there is some scientific data to support that type of diet."

While there's certainly more to be learned about the benefits and risks of fish-oil supplements, it makes sense to increase your intake of foods high in omega-3s.

Top food sources of omega-3s include fish, ground flaxseed, walnuts, and brands of eggs that are higher in omega-3s. Switching to a higher omega-3 cooking oil, like canola oil, can help increase your intake, too.

The Dutch study noted above for its findings about vitamin A also found monounsaturated fats to be associated with favorable skin pH (the balance between acidity and alkalinity that is important for healthy skin).

Top food sources of monounsaturated fats include olive oil, canola oil, almond oil, hazelnut oil, avocados, olives, almonds, and hazelnuts.


Getting antioxidants and omega 3’s from whole foods not supplements

Wilma Bergseld, MD, head of clinical research in dermatology at the Cleveland Clinic in Ohio, said in the Environmental Nutrition Newsletter that she makes a point of telling her patients to eat a healthy diet of whole foods. She noted in the newsletter that the same diet that protects against heart disease and cancer is good for the skin.

Researchers at Monash University in Australia may have helped to prove Bergseld's point with a recent study. The researchers looked at the diets of about 450 people age 70 and up from Australia, Greece, and Sweden. They found that those who ate a diet containing more "whole foods" -- vegetables, fruits, legumes, eggs, yogurt, nuts, oils rich in monounsaturated fats, multigrain bread, tea, and water -- had less wrinkling and premature skin aging than those whose diets were rich in whole milk, red meat (particularly processed meats), butter, potatoes, and sugar.

The researchers believe this may have to do with the antioxidants, phytochemicals, and monounsaturated fats that a "whole foods" diet contributes.

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.

Dehydration

Nutrition Solution

• Water and Mineral Chapter- Main focus water• Encourage people to take their weight divide by

two( 150# equals 75 oz) and drink that much fluid daily. Prefer water to be the beverage of choice.

For Active Individuals

Bone Health

• Vitamin Chapter- Main focus Vitamin D

• Vitamin D causes Ca + Phos to deposit in the bones

• Strengthen bones

• Rickets is the result of low vitamin D

• Osteomalacia (soft bone) is rickets in the adult

Bone HealthOsteoporosis

Calcium deficiency• “A pediatric disease with geriatric

consequences”• Leads to ~1.3 million fractures / year• Slender, inactive women who smoke are

most at risk• “Less bones”

Nutrition SolutionMineral Chapter- Main focus Calcium and

Vitamin D• Diet and Lifestyle Factors• Adequate diet (Ca, vitamin D)- 3 A Day Dairy• Healthy body weight• Normal menses• Weight-bearing physical activity• Don’t smoke• Limit excessive intake of protein, phosphorus,

sodium, caffeine, wheat bran, and alcohol

High Blood Pressure

Systolic blood pressure/diastolic blood pressure

• Optimal is less than 120 / 80 mm Hg• HTN is a sustained systolic pressure of

>140mm Hg or >90 mm Hg for diastolic• 95% of all HTN have no clear cause

(primary or essential HTN)• Secondary HTN

Nutrition SolutionMineral Chapter- Main focus Calcium, Magnesium,

Potassium and Sodium

Reduce your sodium intake- Goal is no more then 2,400mg daily

You may lower your systolic BP by 8-14 mm HG

Maintain a healthy weight

You may lower your systolic BP by 5-20 mm HG for ever 22# of weight loss

Nutrition Solution

Stay physically active

30 minutes of aerobic activity daily may lower your systolic BP by 4-9 mm HG

If you drink alcohol do so in moderation (1 drink for women and 2 for men)

May lower your systolic BP by 2-4 mm HG

Follow the DASH diet

May lower your systolic BP by 8-14 mm HG

Anemia• Iron-Deficient Anemia• Most common form of anemia• Low levels of hemoglobin and hematocrit • Insufficient intake and store• Reduction in the production of red blood cells and

oxygen capacity• Infant, toddler, chronic blood loss, vegan, runners,

and women of childbearing years are most at risk• Paleness, brittle nails, fatigue, difficulty breathing,

poor growth

Nutrition SolutionMineral Chapter- Main focus iron rich foods

• Red meats

• Enriched grains

• Fortified cereals

• Encourage a good source of Vitamin C to be consume with non heme iron foods

• Iron skillet

• Milk is a poor source

Overweight and Obesity

• Underweight = BMI < 18.5

• Healthy weight = BMI 18.5-24.9

• Overweight = BMI 25-29.9

• Obese = BMI 30-39.9

• Severely obese = BMI >40

Weight Loss Triad- LifestyleWeight Management Chapter- Main focus

controlling calorie intake

Control Energy Intake- Food

Pyramid

Perform Regular Physical Activity

Control “Problem” Behaviors

Syndrome X

Overweight/Obese, Diabetes II, Clogged Arteries and High Blood Pressure

Nutrition SolutionWeight Management Chapter- Main focus

becoming a bottom feeder

• Calorie Control diet• Low/no added sugars and no simple

sugars• Low fat, saturated fats, trans fats,

cholesterol• Low sodium (800mg per meal)• High fiber, Omega 3 fatty acids,

potassium, calcium and magnesium

Eating Disorders

• Anorexia Nervosa• Extreme weight loss• Perceived body image• Desire for acceptance• Psychological conflict and depression• Lack of appropriate coping mechanism• Intense fear of obesity and weight gain• Begins with a simple diet and leads to semi starvation• Denial of hunger

Eating Disorders

• Bulimia Nervosa• A psychological conflict; depression• Low self esteem• Preoccupied with food• Involves episodes of bingeing followed by

attempts to purge• Recognize behavior is abnormal• Many not be diagnosed

Eating Disorders

• Binge-Eating Disorder (Compulsive Overeating)• Binge-eating episodes not accompanied by purging at

least 2x/wk• Complex and serious eating disorder• Occurs in ~30% -50% of subjects in weight control

programs (40% are males)• More common with obese individuals with history of

restrictive dieting• ~50% exhibit clinical depression• Not preoccupied with body shape

Eating Disorder Triad- LifestyleWeight management Chapter- Main focus-

developing normal eating habits

Control Energy Intake- Food

Pyramid

Perform Regular Physical Activity

Control “Problem” Behaviors

Anxiety and Depression

It is common knowledge that diet can affect many aspects of physical health, but it can have a significant impact on a persons emotional health too!

Nutrition Solution

Skipping meals can alter moods so make sure to eat three meals a day, and don’t skip breakfast.

If a person snacks choose low- calorie snacks- no more than 200 calories and make sure the snack as some protein like cheese sticks.

Nutrition Solution

Foods to avoid- Processed foods high in added sugar which may boost your energy level briefly, but ultimately, these foods can drain your energy and make you feel even more down in the dumps

Nutrition Solution

Beverages can affect a persons mood. People with depression and anxiety can benefit from curbing their caffeine and alcohol consumption.

Abstinence from alcohol is best for people with mood disorders, since alcohol is a depressant.

Nutrition Solution

A Mediterranean-style diet has been shown to decrease depressive symptoms.

High Fiber

Antioxidants

Magnesium, Zinc, Chromium

B- Vitamins & Vitamin D

Exercise increases mood through the release of endorphins (“happy” chemicals)

Lifestyles

People choose to live certain ways. Some people believe that avoiding animal products will make them healthier. If a person choose to live a vegetarian lifestyle what nutritional concerns might an RD need to discuss with that person?

Vegetarianism

• Vegan- No animal products

• Lacto- ovo- vegetarian- Mainly plant base diet but will consume dairy products and eggs

• Lacto- vegetarian- Mainly plant base diet but will consume dairy products

Possible nutritional concernsProtein Chapter-Main focus to make sure the person

doesn’t become deficient in any vitamins and minerals

• Potential decrease growth in children/pregnant women

• Quality protein (incomplete protein sources)

• Not meeting the RDA for Vitamin D, Calcium, Iron, Vitamin B12, Zinc

• Too much fiber (60grams)

• Possible low calorie intake

Food Allergies and Intolerances

Each year, millions of Americans have allergic reactions to food. They are slightly more common in young children and in people who have a family history of them. Most food allergies develop early in life, and many are outgrown.


Food allergies occur when your body's immune system reacts to a substance in a food, usually a protein, your body sees as harmful. This sets off a chain reaction within your body. Symptoms can occur within minutes and can be mild–such as a runny nose or itchy eyes to severe and even life-threatening.


A food intolerance is not the same as a food allergy. Different food intolerances have different causes. An intolerance occurs when your body is unable to digest a certain component of a food, such as lactose, a sugar found in milk. Though symptoms of intolerance may be unpleasant, including abdominal cramping or diarrhea, they are not life-threatening.

Types of Food Allergies

• More than 170 foods are known to cause food allergies. However, eight foods account for 90 percent of all food-allergic reactions:

• Milk• Egg• Peanuts• Tree nuts (walnuts, cashews)• Fish (pollock, salmon, cod, tuna, snapper, eel, and tilapia)• Shellfish (shrimp, lobster, crab)• Soy• Wheat

Nutrition SolutionEating Well with Food Allergies and

Intolerances

People with food allergies or intolerances need to avoid foods that make them sick. But navigating menu items and dishes, where many foods include a combination of ingredients, can be difficult. Allergy-triggering foods may be prepared on the same counters, or with the same utensils as non-allergy causing ingredients. Through cross-contact, a food allergen can creep into what may otherwise be a safe food.


Intolerances

• If you have a food allergy or intolerance, be sure to speak with whoever is preparing your food to inform them of your allergy and ask them to be especially careful when preparing your food.

• Follow these tips if you have a food allergy or intolerance:


Intolerances

• Meet with a Registered Dietitian. • An RD can help you understand which foods are

safe to eat and how best to avoid items that may cause a reaction. When foods are cut from your diet, you may be short-changing yourself on important vitamins and minerals. An RD can help ensure you get the nutrition you need for your health and lifestyle. Find a Registered Dietitian


Intolerances

• Learn About Ingredients in Foods. • Eggs, wheat, milk and other allergy-causing

foods often are called by other names. To help you avoid allergens, the Food and Drug Administration has mandated food companies specify on product labels if any of the eight major allergens (listed above) is contained in the food. If you do not have an allergy to one of the eight, your RD can guide you on how to further read an ingredient label.


Intolerances

• Read Labels Carefully.

• Manufacturers can change ingredients of products without notice, so double-check ingredient labels every time you buy a food, even a familiar one. Cosmetics and beauty products also may contain common allergens such as milk, egg, wheat and tree nuts.


Intolerances

• Talk with Your Day Care, School and Workplace. • Make sure the teachers, nurse and administrators at

your child's school or day-care center are aware of your child's food allergies and that they know how to respond to adverse reactions your child may experience. Similarly, inform your coworkers of allergies you have. Some people are familiar with food allergies and know what to do if a person has a reaction; others may not and will need your help in keeping your risk for exposure low.

Documents

Secret to a long and healthy life The nutrition connection to a long and healthy life