Finding Your Optimal Health through Social Media

In today’s digital age, there is an abundance of health and wellness information available. It is easier than ever to get healthy with so many avenues to obtain information. Whether its signing in to Facebook or Twitter, perusing your favorite blogs or even using an app on your smart phone—health and nutrition information is right at your fingertips!
If you’re interested on getting healthy with social media, here are some of my favorite sites to help keep you on track this spring:

If you’re looking for healthy recipes:
• Social Media Site: On the Southeast Dairy Association’s Pinterest page, you will find a variety of healthy & delicious recipes.
• App: I love the app Cooking Light Recipes: Quick and Healthy Menu Maker for iPhone and iPad because it not only houses 300+ healthy recipes, it helps you pair a main dish with healthy sides for an easy healthy main meal. Bonus: a real time nutrition calculator and grocery shopping tips.

If you’re a cheese lover:
• Blog: The Laughing Cow and Mini Baby Bell blog provides wellness tips as well as several recipes with healthy low-fat cheeses!
• Social Media Site: Cabot Cheese’s Pinterest page not only provides recipes from the whole family, it focuses on its dairy farmers as well.

If you’re lactose intolerant:
• Social Media Site: On the Southeast Dairy Association’s website, you can not only learn more about lactose intolerance, you can also find lactose-free recipes.
• App: Fooducate not only helps you choose foods that are lactose free, it tells you what is really in your food and suggests healthy alternatives.

 

Brittany Chin, RD, LD, CTTS  is an upstate South Carolina-based registered dietitian for Health Diagnostic Laboratory Inc., a nutrition blogger and a self-proclaimed “foodie.” She blogs at BLTFoodies.blogspot.com and brittanychinrd.com. Follow her on Twitter and Pinterest.”

Four Super Foods for Seniors

Seniors can face a number of challenges to eating well and getting adequate nutrition may be tough.  It is important to make every calorie count by choosing foods packed with nutrition. While following the MyPlate guidelines is an excellent way to ensure seniors get the nutrients they need, there are some super foods that may help increase good health and longevity as we age.

1.)   Milk– No matter our age, the calcium in milk and dairy foods is an essential part of achieving good health and plays an important role in healthy bone development and maintenance. Milk and milk products are the top source of calcium in American’s diets.  Milk contains a trio of minerals—calcium, potassium and magnesium—that may play an important role in maintaining healthy blood pressure, thus reducing the risk for cardiovascular disease. No need for lactose sensitive seniors to ditch dairy.  Lactose Free milk is real milk without the lactose.

2.)   Berries– Packed with phytonutrients, berries may preserve our memory as we age. Research indicates that elderly people who eat plenty of blueberries and strawberries are less likely to suffer from cognitive decline, compared to other people of their age who do not. Berries also contain anti-inflammatories which reduce the risk of heart disease and cancer. Add fresh or frozen berries to other nutrient rich foods such as yogurt, oatmeal and salads.

3.)   Fish– Research shows that regularly consuming fish high in omega-3 fatty acids (such as salmon, tuna or trout) decreases the risk of heart disease death. Additionally, recent research indicates that higher blood levels of omega-3 fatty acids were associated with lower risk of death from all causes.  While the American Heart Association recommends eating two 3.5-ounce servings per week, eating it just once a week may reduce rheumatoid arthritis risk by over 50%.

4.)   Oatmeal– High in soluble fiber, oats help lower LDL cholesterol and maintain a healthy heart and digestive tract.  Berry Breakfast Bars are a delicious way to start the day and contain 3 of the 4 super foods mentioned here!

What’s your favorite way to eat these super foods?

Laura Buxenbaum, MPH, RD, LDN

A Moment on Your Lips, Forever on Your Baby’s Hips?

If you’ve watched the news recently, you know that there is a baby boom happening. Celebrities, royalty and yours truly! My husband and I are expecting early September, so I am very familiar with the many things that pregnant women worry about, including choosing the perfect name, decorating the nursery and picking a pediatrician.  Yet, as a Registered Dietitian, I believe making the best nutrition choices should top the list of concerns because what you eat and drink influences your child’s health, possibly forever.

One of the first myths that I encountered after becoming pregnant was that often times, pregnant women take this time in their life to “un-diet” and eat for two. Many women are surprised to learn that the average pregnant woman needs only about 300 healthy calories more a day than she did before she was pregnant. This will help her gain the right amount of weight during pregnancy, which is about 25-35 pounds.

For those extra 300 calories, try a delicious smoothie or sliced red peppers with white bean hummus dip, which is my favorite. White beans have folic acid, which is an important nutrient for pregnancy.

In addition, the Academy of Nutrition and Dietetics states that the other two most important nutrients to consume during pregnancy are iron and calcium. Iron deficiency is the most common nutrient deficiency in pregnancy due to the increase in blood volume.

In the womb, a fetus requires calcium for the formation of bones and teeth. If a mother doesn’t consume enough during pregnancy, the baby will rob calcium from her bones- increasing the risk of osteoporosis later in life.

Try a yogurt parfait made with low-fat yogurt, berries and a fortified grain cereal or a steak and spinach salad topped with strawberries and low-fat cheddar cheese for a delicious way to consume all three of these important nutrients.

Adopting a healthy eating plan before motherhood is ideal, but no matter how many weeks are left before the baby arrives, it’s never too late for mommy and me nutrition.  Just remember, rattles and onesies are adorable, but the best gift that you can give your baby is a healthy start in life.

Lanier Dabruzzi, MS, RD, LD

DASH is Best!

 Recently, health experts were asked by U.S. News & World Report about which diet plan is the best for safe and effective weight loss. Experts were provided with a list of the 25 top diets and they were asked to rank them based on:

• how easy the diet was to follow
• how nutritious the diet was
• how the diet could reduce the risk of chronic disease
• how effective the diet was for lowering blood pressure, cholesterol and blood sugar

If you guessed that one of the popular fad diets would come out on top, you would be wrong. The winner for the third straight year is the DASH eating plan developed by the National Institutes of Health for those with high blood pressure. “DASH” stands for Dietary Approaches to Stop Hypertension and boosts the amount of low-fat dairy, fruits and vegetables you eat while also lowering salt intake.  Research confirms the DASH diet, which recommends three servings of low-fat dairy and 8 to 10 servings of fruit and vegetables daily, can lower blood pressure as much as some medications. In fact, The National Heart, Lung and Blood Institute states that DASH eating can lower systolic blood pressure as much as eight to 14 points!

The DASH diet is not only the right choice for people with high blood pressure but it is proven effective for safe weight loss as well as reducing the risk of chronic diseases. Smaller portions along with regular meals and healthy snacks throughout the day promote weight loss while meeting nutrition needs. Dieters are encouraged to season foods with herbs and salt-free spices for flavor without the extra sodium. Best of all, it is an eating plan that is flexible, can be used by the whole family and followed for a lifetime.

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Guest blog post by Kathy Warwick.

Kathy Warwick, RD, CDE, LD  is a Registered Dietitian and Certified Diabetes Educator. She is owner of Professional Nutrition Consultants in Madison, Mississippi.

Pinterested in Losing Weight?

Could you really pin, post and tweet your way to a slimmer figure? According to recent information, it just might be possible.

The Southeast Dairy Association’s e-communications manager, Katie Shutters, says “Social media has helped the internet go from a place where consumers gather information to a place where they share information and that has influenced the rise in health-related social media apps and sites.”

Get the Facts

Following reputable health organizations like WebMD on Twitter or “liking” your favorite farmer on Facebook, can keep you up to date on the latest information, research and news that can help you reach your weight loss and health goals. My favorite is Gilmer Dairy Farm. I can follow them on Facebook, Twitter, their blog and even their YouTube channel.  After all, as one of my favorite dietitians Carolyn O’Neil professes-the more you know, the more you can eat!

Be Inspired

Sharing Pinterest boards with groups like Southeast Dairy Association and Cooking Light for kitchen inspiration or Women’s Health Magazine for workout ideas can help you keep your diet and exercise routines new and exciting. How could you not be inspired when looking at this board full of delicious and healthy dairy snacks?

Track It

There’s an app for that. Smartphone apps can help you stay on track with everything from daily calorie and exercise trackers to a food spoilage alarm.  It’s hard to make an excuse when it’s right at your fingertips!

Lanier Dabruzzi, MS, RD, LD

Foods for Slumber

I can’t sleep! A frustrating claim made by more than 50 million Americans every night. A full night rest helps keep you happy, mentally sharp, thinner, younger looking and lowers your risk of high blood pressure and heart disease. More than just an uncomfortable mattress and outside noises can disrupt your slumber. What you eat can affect your shut-eye. Try these tips and eat your way to a good night’s sleep.

Eat Vitamin B6

Vitamin B6 is needed to make melatonin (a sleep-inducing hormone triggered by darkness). Foods to choose are lean meats, seafood, and low-fat milk, cheese, and yogurt. Eat a variety of plant sources such as beans, spinach, carrots and whole-grains.

Eat Low-Fat Dairy

Calcium consumption not only helps maintain bone health but can also help you rest. Tryptophan is an amino acid needed to make serotonin and melatonin which relax the brain and body and encourage deep sleep. Calcium is necessary to transform tryptophan into melatonin.  Low-fat dairy foods contain both tryptophan and calcium, making dairy an ideal bedtime snack.

Avoid Caffeine

Caffeine can prevent sleep. Coffee, tea and sodas are no brainers when thinking of caffeine consumption. Did you know foods such as chocolate and some medications also contain caffeine?  Keep in mind; it can take up to eight hours for the stimulating effects of caffeine wear off.

Lastly, avoid large, high-fat meals late in the day which can make you uncomfortable or cause heartburn. If you could pick foods to help you get the best sleep possible, why wouldn’t you?

Rebecca A. Turner, MS, RD, LD

Understanding Lactose Intolerance

A young woman saw her doctor because of severe abdominal pain and cramps which occurred after she ate dairy foods. The doctor diagnosed her as being “lactose intolerant” and instructed her to avoid dairy foods . . . forever. As a result, she became vitamin D and calcium deficient as an adult.  A new doctor gave her research information showing her how to re-introduce dairy into her diet to correct these deficiencies.  Today she enjoys dairy foods with almost no symptoms.

Are you lactose intolerant? When milk and other dairy foods are eaten, the milk sugar (lactose) is broken down and absorbed in the digestive system. Lactose intolerance occurs when there is not enough of the enzyme (lactase) to digest all of the milk sugar present resulting in abdominal discomfort. When these symptoms occur after dairy foods are eaten, a physician may diagnosis you as “lactose intolerant.” But what your physician may fail to share is that lactose intolerance does not mean avoiding dairy foods altogether.

In the United States, dairy foods are the main sources of calcium and vitamin D in our diet. Including three servings of milk, yogurt or cheese each day has been shown to help prevent diabetes, heart disease, osteoporosis and obesity as well as vitamin deficiencies. Just as one begins slowly when beginning a high fiber diet, the re-introduction of dairy foods should be a gradual process for someone who is lactose intolerant.  As a physician, I encourage you to begin with small amounts of low lactose containing foods such as yogurt and aged cheeses with meals.  Then gradually add new foods like cottage cheese and 4 ounces of milk. You can also add flavor with chocolate or strawberry milk, and top a salad with shredded cheese.  Don’t believe the myths that dairy is out if you are lactose intolerant! Lactose intolerance does not mean dairy intolerance. You can get the facts by visiting this website.  I did, for you see, the woman in this story is me.

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Guest blog by Jeanette N. Keith, M.D, Director of Gastroenterology and Bariatric Medicine, Cooper Green Mercy Hospital, Birmingham, Ala.

Jeanette N. Keith, M.D. is the director of gastroenterology and bariatric medicine at Cooper Green Mercy Hospital. Her practice focus includes GI disorders that affect obese patients, medical weight management, colon cancer screening, pre-operative screening for the bariatric surgery patient, the management of GI or nutritional concerns following bariatric surgery, nutritional management of patients with GI diseases, and general gastroenterology. She is an active member of the American Gastroenterological Association (AGA), American Society for Gastrointestinal Endoscopy (ASGE), and the American Society of Parenteral and Enteral Nutrition (ASPEN).

Young Athletes can Build Better Bones

Sports have long held a positive influence in children’s lives by teaching them the value of sportsmanship, teamwork and dedication.  Organized sports are often thought of to be healthy, both physically as well psychologically. However, without proper nutrition young athletes may not develop into their full potential both on and off the field.

Regardless of the athleticism and potential, children are not mini-adults so nutrition is critical to growth and development. Compared to adults the bones of children are not fully developed and vulnerable to damage from excessive use or high impact.

Bone health throughout your lifespan relies to some extent on calcium intake and physical activity during childhood. For better bone health, children and adults need three daily servings of low-fat milk, cheese or yogurt to receive nine essential vitamins and minerals.

Poor vitamin D intake also contributes to bone-related problems for children and adults. Research from the Archives of Pediatric and Adolescent Medicine links vitamin D to protecting highly active pre-teen girls from stress fractures. After review of calcium and vitamin D intake over seven years, they found that girls with the highest consumption of vitamin D had a 50% lower risk of a stress fracture.

There are many important nutrients to consider in bone health such as magnesium, phosphorus, potassium, vitamins A and K along with calcium and vitamin D.  Low fat dairy products provide an array of bone building nutrients. Parents set the foundation for adequate intake of calcium by encouraging the consumption of dairy products from a young age. Here are simple ways to add dairy to your adolescent’s diet.

• Offer low-fat milk with meals.
• Offer yogurt smoothies as a snack after practice.
• Pack fruit slices and string cheese as snacks in between games.
• Provide low-fat chocolate milk to refuel with instead of sports drinks.

Rebecca A. Turner, MS, RD, LD

Flutrition: Your Prescription for a Healthy Winter

Cold? Chills? Fever? If so, you might be on the verge of getting a cold or the flu. These flu symptoms affect up to 20 percent of Americans each year, and more than 200,000 people are hospitalized from flu-related complications annually.

In addition to hand washing and getting adequate sleep, maintaining your immunity through good nutrition is crucial. Here are three easy tips to help you practice “flutrition,” which may just be the remedy you need to ward of the bad bugs of winter.

First, protect your self with probiotics. Probiotics are “live and active cultures” present in dairy foods. The best picks for probiotic foods include Greek yogurt, Kefir, and yogurts that contain Lactobacillus such as Activia or Dannon. 

Second, get plenty of vitamin C through brightly colored fruits and vegetables such as red peppers, broccoli, oranges and strawberries. These foods are the perfect prescription for powerful antioxidants such as vitamins C and A.

Third, vitamin D can boost immunity. Foods such as salmon and milk offer excellent sources of vitamin D. One study showed that participants with the lowest levels of vitamin D were nearly 40 % more likely to report a respiratory infection than those with higher levels of vitamin D. Consuming at least three daily servings of vitamin D-fortified milk is one of the best ways to protect against illness, providing 75 percent of the recommended daily requirements of this D-lightful vitamin.

This winter, arm yourself with simple ways to protect yourself and your family against the flu.  For flu fighting recipes, visit www.southeastdairy.org.

Tracy Noerper, MS, RD, LDN, SNS

Drink Smart

When I was young I remember drinking two things: milk and water. Milk was always served at our meals and in between when I was thirsty, water was offered. As children, we were rarely offered juice and hardly ever had sports drinks and soda. Energy drinks didn’t even exist. Now I can’t say this was the same for my other friends – my father is a dentist – so our sugar intake was limited to help prevent tooth decay (and I am still cavity free). I do remember having juice on occasion when visiting friends, but most of my friends’ had milk with meals as well.

This isn’t the case today. Unfortunately, sodas and juice drinks have replaced milk at meal time and kids are gulping down sports drinks and energy drinks like they are water, contributing to a nation of children that are overweight, yet under nourished. 

When milk is omitted from a child’s diet, they are missing out on nine essential vitamins and minerals their growing bodies need, including calcium, potassium, protein and vitamin D. A recent report from  the American Academy of Pediatrics reminds parents that children should not be consuming sports and energy drinks stating that sports drinks provide many unnecessary, low quality calories and energy drinks are not only of poor nutritionalvalue, but they could also cause acute problems, such as caffeine overdose, or other toxic side effects and should never be consumed by children.

 So what is a parent to do?  Follow these tips for keeping your child healthy and well hydrated.

• Serve low-fat or fat-free milk with meals.
• Offer water before, during and after exercise.
• To quench thirst after physical activity, offer nutrient-rich fruit such as watermelon, oranges and peaches.
• Limit juice to 6-8 ounces daily.
• Flavor water with fresh fruit slices such as lemons, limes and oranges.
• Try unsweetened flavored seltzer water for a bubbly treat.
• Instead of commercial sports drinks, try low-fat white or flavored milk as a post-exercise, protein-recovery drink choice for adolescents who participate in prolonged, vigorous exercise.

Find more tips on drinking smart here. 

What does your family drink at meal time?

Laura Buxenbaum, MPH, RD, LDN