In my last column, I explained that whey protein is often a problem for lactose-intolerant people who are using a protein supplement. It’s easy to assume that a protein supplement is beneficial for only extreme athletes such as bodybuilders, but that couldn’t be farther from the truth.
Protein has many uses and supplementation is beneficial for a wide variety of users. They include the elderly; those with joint or degenerative diseases, or orthopedic conditions; the overweight; people who do heavy manual labor in their work, sport or hobby; those going through growth phases; people in physical rehab; men and women doing intensive training for a sport or competition; adults who work out on a regular basis; teen athletes who are trying to build muscle and strength; people taking symptomatic treatment for pain relief or inflammation; and anyone with pain resulting from excessive joint stress. Hardly anyone you know doesn’t fit onto that list somewhere.
The trick is getting that extra protein without absorbing a lot of extra calories, fillers or dairy products (as in the case of whey protein powder).
Collagen is a great way to get added protein. Did you know that collagen is the second-largest component of the human body after water? It’s a protein, and one found in muscles, joints, ligaments, tendons, bones and more.
Historically, physicians have used collagen to treat skin trauma, such as burns and wounds. But collagen also affects the hair, nails and overall healthy appearance of skin, which is why you see it advertised in high-end skin care products.
As we age, our bodies stop producing collagen protein, and sadly, it’s collagen that gives our skin elasticity. So the appearance of dry, wrinkled skin is really the lack of collagen. Supplementing your diet with a natural source of collagen protein doesn’t just make you more youthful looking, however. Collagen builds lean healthy muscle – the muscle of youth – as well as healthy joints and bones. Can you think of a better supplement to give the special elders in your life?
Collagen protein also helps aid in the repair of muscle tissue. Because a good workout or physical exercise is actually breaking down the body’s muscles, collagen protein assists in the rebuilding process. Collagen makes it possible to heal faster, simultaneously building leaner muscle, following a workout. Some will even find they sleep more soundly when taking collagen protein. Sounds better all the time, doesn’t it?
You may wonder why a person can’t just eat more protein and gain the same benefits. It’s about bioavailability. Protein in food form has calories, of course, and a healthy daily diet only contains so many. The bioavailability of the protein also comes into question. By the time your body works to chew and digest the food, you’re not getting nearly as much protein as the amount you started with on your plate.
A powder form can provide extra protein without as much work for the body, but comes with the added calories of what it’s poured into. A liquid protein is your best bet. Find one that’s small in calories, and better yet, hydrolyzed – or “predigested” – which simply means that you ingest it in its smallest form, with no extra work for the body to break it down.
I encourage you to join me – and my husband and my teenage son – and add a low-cal collagen protein supplement to your diet. You could be amazed at the changes you experience. See the developing abs on the teen in the photo? That’s my son Cody, who drinks a liquid collagen protein supplement and works out regularly.
- Elaine Hastings is a registered dietitian, sports nutrition authority, and and owner of Associates in Nutrition Therapy in Fort Myers, Florida. She can be contacted at Elaine@eatrightRD.com or by visiting Associatesin Nutrition.com.
It’s highly likely that you know someone who has or is suffering with Alzheimer’s disease; it’s the most common type of dementia. Four million Americans have the disease; most are over 65. The loss of mental function has a direct bearing on the nutrition of the individual who has the disease.
In early stages of Alzheimer’s, a person may be able to feed himself but cannot eat in a setting that’s not familiar. In this situation, verbal cues are important for reassurance, so that proper nutrition is maintained.
As the disease progresses, however, the issues become more serious. Loved ones may forget how to perform certain functions relevant to eating, such as how to hold silverware, how to chew, when to swallow – all of which can mandate the need for mealtime coaching. In its final stages, Alzheimer’s robs our family members of the ability to swallow, and with less consumption of food, there can be, of course, a serious lack of nutrients for the body.
Nutritionists don’t have a set plan as we follow individuals with Alzheimer’s disease. Certain things can be more helpful, such as incorporating finger foods, to prolong independent eating. Therapeutic diets relevant to other chronic diseases are usually considered, because dietary intake is key: weight loss and low body weight are predictors of morbidity.
Offering his or her favorite foods and a variety of textures and flavors decreases the likelihood of “food fatigue.” At all times, and through all dietary challenges, the family member’s dignity must also be considered. Without dignity, the will suffers, and willpower is key to survival.
Victims of Alzheimer’s also build intolerance to change; new routines are hard on them, as are new environments. If your loved one has been transferred to a hospital or assisted living facility, then is when they will especially be prone to higher frustration levels over diminishing ability to perform simple tasks. A formerly simple act, such as opening a container or carton, can create rage in a new setting, so mealtimes are particularly treacherous during and after a transition.
In this situation, refusal to eat can actually be stemming from frustration over packaging or mechanics, without it being verbalized that way. Unfortunately, 75 percent of those with Alzheimer’s are admitted to resident care facilities within five years of diagnosis, so the gauntlet of a new environment is hard to avoid.
There are a couple of nutrition-related myths surrounding Alzheimer’s. One has been hanging on since the 1960s, when it was suspected that drinking from aluminum cans could lead to the disease. While experts have failed to find any evidence that this is true, the resulting “fear of aluminum” spread, and people have wondered about the safety of aluminum pots and pans, antacids and even antiperspirants.
Again, no evidence has been presented which justifies these fears, although as a registered dietitian and nutritionist I would prefer you drink nearly anything other than sodas, which are nutritionally devoid and can have high sugar levels.
The thought of diet sodas leads me to the second Alzheimer’s myth: that Aspartame causes memory loss. While all sorts of health concerns have come up about the artificial sweetener found in Equal and NutraSweet, the FDA’s findings – based on experiments by 100 clinical studies – find no evidence of an Alzheimer’s connection.
The subject of sugars and sweeteners is one I’ll save for another day.
Migraines are the tsunamis of headaches. Commonly described as “the worst headaches ever,” migraines can be managed, to a degree, with nutrition, but their cause is still being studied.
Fat-laden diets, medications, skipped meals, extremes in food temperatures and consuming large quantities of headache-risky foods have all been known to trigger migraines. Unfortunately, so have bright lights, weather, smoke, stress, menstruation, estrogen levels and physical activity.
Migraines are a painful puzzle three times more likely to affect women, and they run in families. If you know you’re susceptible, you may have learned that trigger foods can be more dangerous when combined with other triggers, and a headache can result hours or even days after a trigger food is ingested. You might do well to keep a food diary for a month, and look for your own patterns.
In the meantime, let’s look at what foods lessen the likelihood of an onset of a migraine, as well as what to ingest should you fall prey. Most experts agree on the triggers, so you’ve got a good starting point for migraine management. Picture migraines as the bull, intent on hurting you. A few specific foods can act as red capes, egging him to roar toward you with mal intent.
The first suspect is chocolate. Chocolate contains the nonessential amino acid tyramine, which also makes the list. Tyramine is thought to trigger headaches because it reduces serotonin levels in the brain, which affects blood vessel dilation. Because women crave chocolate during menstruation and hormonal changes, it is doubly suspect.
Chocolate is also intimately connected to stress, another trigger. Property values, visiting relatives, work deadlines and teens with attitudes can have us all reaching for a big slab of Hershey’s finest. Rethink this if you suffer from migraines, at least on a three-month trial basis.
Tyramine is produced when the amino acid tyrosine breaks down. Aging, fermenting or storing foods increases their tyramine levels. So aged cheese, cured meats, sauerkraut, fermented soy products and yeast all contain tyramine.
What you might never guess is where tyramine also hides: in fava beans, lentils, avocados, citrus, overripe bananas, nuts, peanut butter, seeds, pork and venison, bouillon cubes, canned soups and meat tenderizers.
Scientists thought that red wine was a trigger because of its tyramine levels, but now they suspect phytochemicals called phenols act as the trigger in vino rosso. Because alcoholic beverages of all kinds can trigger an attack, they add fuel to the serotonin-depletion argument.
Remembering that serotonin is called the happy hormone may inspire you to avoid things which deplete it, or at least consider doing them in moderation. Consuming large quantities of trigger foods or beverages is risky for sufferers, whereas they might “get away” with small indulgences.
Ingesting too much caffeine is another suspect trigger, but to underscore how confusing migraines are to scientists, some claim that too little caffeine can also cause problems. With the abundance of tasty decaffeinated drinks on the market, eliminating caffeine is logistically easy, if not physically. A registered dietitian can help you find supplements that will increase your energy levels and make up for that jolt upon which you’ve relied.
Lastly, food additives such as nitrites, nitrates and MSG (monosodium glutamate), are considered common migraine triggers, by increasing blood flow to the brain.
I hope, of course, that this column finds you pain-free and fully enjoying the southwest Florida lifestyle.
— Elaine Hastings is a registered dietitian and owner of Associates in Nutrition in Florida. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Follow @ElaineHastings on Twitter for daily nutrition tips.
Your kitchen is the center of your nutritional hub. It’s where you make your decisions on how (and how often) to fuel your own body, and the bodies of others you may be responsible for feeding. For some of you, it’s also the place where meals are served and consumed: at a bar or island, for example, or a casual kitchen table.
You’ve already taken control of what goes in your refrigerator; now summer’s your chance to take control of the mood your kitchen sets. Believe it or not, the color of your kitchen walls can have an impact on your diet. Perhaps it’s time to evaluate how you want your kitchen to make you feel, and seize the day.
First of all, there’s a reason that McDonald’s, Burger King and every fast food restaurant known to man incorporates red and yellow in their logos and décor. Want to guess why?
Let’s start with yellow. This cheery hue is good for optimism and hope. But it also stimulates the appetite, pure and simple. You just thought you wanted a salad … now you want a Big Mac with fries.
Yellow is happy, but to overweight people, it can also be a tad dangerous when applied to kitchen walls. Better to let a good workout stimulate the appetite than the mere presence of a color. Unless, of course, you are underweight.
Need to beef up? Head for the yellow section of the paint store and slather it on. Think butter, egg yolks, lemons … mmm, I’m getting hungry already. But yellow helps the memory, so it could be useful if mom’s not available for a recipe consult.
Orange stimulates learning. If you’re a new cook, or aspiring chef or nutritionist, opt for orange.
As for red, it is a complex color, perhaps the most of all. Red engages us and brings out our emotions. Here’s the amazing thing about this color: to calm people, it is exciting, in a good way, a little thrilling. But for folks who are more anxious in nature, red is disturbing. The last thing you want is to be disturbed eight to 12 times a day, so be honest with yourself about your nature, and that of others with whom you may live.
Red walls trigger the release of adrenaline (which can be good for cooking, I suppose). And like yellow, it also stimulates the appetite, while simultaneously stimulating the sense of smell. Red walls can also increase your blood pressure and breathing rate.
Blue is opposite of yellow, on the color wheel, and in terms of appetite. It decreases blood pressure, the breathing rate, and the desire to eat, as do indigo and violet. So if you’re determined to drop 20, 30, even 40 pounds … coat your walls in hues of blueberries, grapes or plums. This will also remind you to eat antioxidants, which is a good thing. You win on two counts!
Pink is also proven as a winning weight-control color, at none other than prestigious Johns Hopkins Medical University in Baltimore.
Violet is known for its ability to create balance. So as you’re planning your menus or dishing out portions of lean protein, fresh veggies and multigrain bread, look to your walls for inspiration. (Violet is also good for migraine sufferers).
This brings us to green, the color of all things fresh and good for our bodies. Green is relaxing, and also creates a sense of balance. It relaxes the body, and helps those who suffer from nervousness, anxiety or depression. Green may also aid in raising blood histamine levels, reducing sensitivity to food allergies. Antigens may also be stimulated by green, for overall better immune system healing.
Placing your sunlit fresh herbs near a green wall brings the outdoors in. That might also make you think about starting a garden, going for a walk or run, or cycling around the neighborhood.
Brown enhances a feeling of security, reduces fatigue and is relaxing. Black is a power color. If you have six-packs and you know it, raise your hand. Gray is the most neutral of all colors for the kitchen: not much happening there. Brighter hues inspire creativity and energy, while darker colors are peaceful and lower stress. Beige and off-white are “learning” colors.
Make good choices, on your walls, as well as your plate. What color should your kitchen be?
Multi-grain bread is more nutritious than white or wheat bread
It’s all about labels, and the bread you want should be “whole wheat bread.” Virtually all bread is wheat bread, says registered dietitian Bonnie Taub-Dix, spokesperson for the American Dietetic Association. “But just because it says wheat on the label doesn’t mean it is 100 percent whole wheat,” she says. “It’s true that whole wheat bread has a lot more fiber than white bread, but read the label carefully. The first ingredient should be whole wheat, and there shouldn’t be a lot of artificial colorings in the bread to give it the look of wheat bread.” A bread labeled multi-grain isn’t necessarily any better for you than a loaf labeled wheat bread.
With back-to-school time here already, I thought I’d share the American Dietetic Association’s list of healthy snacks for kids. They are perfect for after school or on-the-go! Adults can enjoy them as well!
When a snack attack strikes, refuel with these nutrition-packed snacks. You may need an adult to help with some of these snacks.
1. Peel a banana and dip it in yogurt. Roll in crushed cereal and freeze.
2. Spread celery sticks with peanut butter or low-fat cream cheese. Top with raisins. Enjoy your “ants on a log.”
3. Stuff a whole-grain pita pocket with ricotta cheese and Granny Smith apple slices. Add a dash of cinnamon.
4. Mix together ready-to-eat cereal, dried fruit and nuts in a sandwich bag for an on-the-go snack.
5. Smear a scoop of frozen yogurt on two graham crackers and add sliced banana to make a yummy sandwich.
6. Top low-fat vanilla yogurt with crunchy granola and sprinkle with blueberries.
7. Microwave a small baked potato. Top with reduced-fat cheddar cheese and salsa.
8. Make snack kabobs. Put cubes of low-fat cheese and grapes on pretzel sticks.
9. Toast a whole grain waffle and top with low-fat yogurt and sliced peaches.
10. Spread peanut butter on apple slices.
11. Blend low-fat milk, frozen strawberries and a banana for thirty seconds for a delicious smoothie.
12. Make a mini-sandwich with tuna or egg salad on a dinner roll.
13. Sprinkle grated Monterey Jack cheese over a corn tortilla; fold in half and microwave for twenty seconds. Top with salsa.
14. Toss dried cranberries and chopped walnuts in instant oatmeal.
15. Mix together peanut butter and cornflakes in a bowl. Shape into balls and roll in crushed graham crackers.
16. Microwave a cup of tomato or vegetable soup and enjoy with whole grain crackers.
17. Fill a waffle cone with cut-up fruit and top with low-fat vanilla yogurt.
18. Sprinkle grated Parmesan cheese on hot popcorn.
19. Banana Split: Top a banana with low-fat vanilla and strawberry frozen yogurt. Sprinkle with your favorite whole-grain cereal.
20. Sandwich Cut-Outs: Make a sandwich on whole grain bread. Cut out your favorite shape using a big cookie cutter. Eat the fun shape and the edges, too!
21. Spread mustard on a flour tortilla. Top with a slice of turkey or ham, low-fat cheese and lettuce. Then roll it up.
22. Mini Pizza: Toast an English muffin, drizzle with pizza sauce and sprinkle with low-fat mozzarella cheese.
23. Rocky Road: Break a graham cracker into bite-size pieces. Add to low-fat chocolate pudding along with a few miniature marshmallows.
24. Inside-Out Sandwich: Spread mustard on a slice of deli turkey. Wrap around a sesame breadstick.
25. Parfait: Layer vanilla yogurt and mandarin oranges or blueberries in a tall glass. Top with a sprinkle of granola.
Now that you are refueled, take a trip to Planet Power. Play the MyPyramid Blast-Off game at www.mypyramid.gov.