Associates in Nutrition & Sports Specialty

Smoothies are a great snack or meal replacement (and a mobile one at that). They’re especially healthy as a meal replacement if you follow my recommended pattern of eating five to six small meals per day.

Smoothies can also be effective for weight gain or weight loss and are super for helping you stay healthy. It’s all about what goes in the blender, and the beauty of smoothies is that you can customize them not only to your taste, but also to your dietary needs.

If, for example, you need a pick-me-up to aid in recovery after an athletic event or exercise, use orange juice, apple juice, skim milk, ice, soymilk, pineapple juice, Gatorade, water or low-fat chocolate milk as the liquid base. I typically recommend liquid recovery over solid because it’s absorbed faster, is quick to intake and easier to talk someone into doing if they’re hesitant to eat after a workout.

There’s also the rehydration factor.

I recommend smoothies and liquid supplements for the same reasons: they’re easier to consume, and have a faster availability of nutrients due to shorter transit time from ingestion to utilization. The science of nutrition says, quite simply, that liquids simply have a faster absorption rate.

If you’re trying to add protein to your diet, blend natural peanut butter, skim milk or almonds into your smoothie. Green tea smoothies can aid in weight loss as well as give you a healthy dose of antioxidants. I recommend Stevia, Agave and Splenda when you want to add sweetener.

At our house, we use frozen strawberries, banana, cranberry grape juice, AminoRip protein supplement and ice. If we want to make more of a shake, we add skim milk, or just replace the cran-grape with skim milk. When making smoothies for my 14-year-old son, however, I would use all of the above and replace skim milk with whole milk.

After-school snacks that include protein are another way to power-pack your kids with nutrient-dense foods. Almond milk, kale, cacao nibs and vanilla rice protein make a really good smoothie.

Keep your fridge stocked with smoothie ingredients and you’ll be far more likely to whip up a healthy treat for yourself, your friends or family. Buy fresh fruit in season and freeze it.

Yogurt smoothies made with frozen bananas or strawberries are terrific. Some of the tastiest fruits for smoothies include blueberries, raspberries, blackberries, strawberries, banana, apples, pineapple and peaches.

Get creative in how you mix them, and make yourself happy. Experimentation can lead to some wonderful surprises for your palate. It’s that easy.

Frozen fruit smoothies are a quick, nutritious breakfast food, hydrating you early and giving your body the full range of nature’s bioavailable vitamins, nutrients and antioxidants. They’re also full of natural fiber and help boost the immune system. You sure can’t say that about a donut.

I love my Magic Bullet blender and the manufacturer has a ton of great smoothie recipes on its “Buy the Bullet” company website. Share your favorite recipe with me via the comments column at The News-Press.com, or on my Facebook page, and I will post the recipe, along with my thoughts, and/or recommended changes.

Don’t be tempted to skip a meal, especially if you’re trying to lose weight. Substitute a smoothie instead. And if the thought of cleaning a blender is making your resistant to this oh-so-healthy option, I have fallen prey to that myself. Just head straight for Liquid Nutrition. You might see me there!

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition & Sports Specialty in Florida. Hastings can be contacted at Elaine@associatesinnutrition.com or by visiting AssociatesinNutrition.com. Follow her on Twitter @elainehastings

©2009 Associates in Nutrition Therapy. All Rights Reserved.

Last week I wrote about omega-3 fatty acids, and how they play a critical role in brain function, growth and development, and may reduce the risk of heart disease. They’re found in seafood and shellfish, and no doubt, some of my better-informed readers are weighing the risk of contaminants like mercury against the benefits of omega 3s.

You’ve possibly read about the dangers of mercury, which can occur in some types of fish. So let’s go over the facts. The most important one is this: the FDA says women who are pregnant, want to become so, or are nursing should avoid the fish most likely to have mercury contamination. This rule applies to young children, too.

Mercury levels are generally higher in older, larger, more predatory fish and marine mammals. That’s why I recommend (for people outside the aforementioned groups) consuming no more than one fishmeal per week from predatory fish like shark, tuna and swordfish. The FDA agrees, recommending no more than 7 ounces of fish from the high-mercury-potential list per week.

Do add other seafood meals to your menu, but I recommend no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Oily seafood such as fatty sardines, trout, herring and salmon are rich in omega-3 fatty acids. They are thought to reduce the risk of death from stroke, heart attack, and other cardiovascular disease. The American Heart Association also recommends four to six ounces, twice a week, of these types of fish.

Eating a variety of fish also cuts down on any negative effects caused by environmental pollutants. To decrease potential exposure from these types of contaminants, simply remove the skin and surface fat from a fish before cooking. If you know where your fish comes from, specifically, you can also check with local and state authorities in regard to potential contamination of local watersheds.

Here’s the good news: postmenopausal women and men middle-aged or older can relax about mercury consumption. For them, the benefits of eating fish far outweigh any potential risk. The main negative effect from mercury in fish is high blood pressure.

So, as with so many other things in life, moderation is the way to go. Unless you’re in the category of pregnant/nursing/trying or that of young children, a little fish can go a long way toward your heart health and brain function. And it tastes great! Coastal residents are particularly lucky to have easy access to the freshest of fish from local fish markets, retailers and restaurants. Find one or two sources you can rely upon, and support them.

Be aware of watershed issues if eating locally caught fish, and otherwise, simply enjoy this heart-healthy choice. Seafood is lean and low in saturated fats. It’s a great entrée in the evening, too, when that too-full feeling is particularly troubling. A good piece of fish is hard-pressed to make a diner feel he or she has over-indulged, unless it’s stuffed with something and doused in a rich sauce. Fish is also great on top of a salad, whether grilled or blackened.

As summer temps heat up, the added bonus of fish is that it can be cooked outside on the grill. Save on your air conditioning while doing something good for the bodies you feed. It’s a win-win.

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition. Hastings can be contacted at info@ElaineHastings.com or by visiting AssociatesinNutrition.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: AssociatesinNutrition.com/wordpress.

Take the Challenge, Change your Life!
©2009 Associates in Nutrition. All Rights Reserved.

Fish: A Four-Letter Word for Healthy!

Fish and shellfish are an important part of a healthy diet, and nowhere is fresh fish easier to find than the coast. Increase your odds for a long and healthy life with a simple, tasty change: add fish to your weekly menus.

Here are some nutrition facts to motivate you. Fish is a lean, low-calorie source of protein and a great source of critical omega-3 fatty acids. These play a crucial role in brain function, as well as growth and development, and may even reduce the risk of heart disease.

But here’s the catch: the body can’t make them. We must go to the source for omega-3s, and in a seafood-centric environment, that’s easy. They come from fish – such as salmon, tuna, and halibut; other seafood, including algae and krill; some plants; and nut oils.

A well-balanced diet that includes a variety of fish and shellfish can contribute to the whole family’s well-being. Just remember, you don’t have to go overboard to reap the benefits. A little bit of “daily catch” goes a long way. The American Heart Association recommends eating fish at least twice a week (especially fatty fish like trout, herring, sardines, tuna and salmon) at least twice a week. I personally recommend consuming no more than one fish meal per week from predatory fish (shark, tuna, swordfish, etc.) and no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Very few palate-challenged people will be overwhelmed by this schedule.

Some of you are thinking ‘I know fish is good for you, but my family doesn’t really like it.’ There are many recipes that you can use which will increase the appeal. Look for salmon stuffed with crab and breadcrumbs, or use a tasty pesto to enhance the flavor (Costco offers one of the best I’ve found, in its refrigerated section) . Add grilled fish to a salad loaded with other items. Throw some shellfish into your marinara. Be creative and research ways that might make your family happy when consuming fish or shellfish. Here are two seafood recipes which will help:

Easy, tasty tuna salad
1can (12 oz) water-packed solid white tuna, drained
1/3 cup Yoplait® Fat Free plain yogurt
1can (4 oz) crushed pineapple, drained; or grapes
1 stalk celery, finely chopped (1/3 cup); or sweet onion
¼ cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon

In a medium bowl, mix tuna, yogurt, pineapple, celery, pecans, mustard, and cinnamon.
1 serving has approximately 180 Calories, Calories from Fat 50; Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 420mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 9g); Protein 22g.

Shrimp tomato sauce over pasta; makes 4 servings
1 tablespoon olive oil
1 small bunch scallions, chopped
2 garlic cloves, minced
1 can (28 ounces) crushed tomatoes
¾ cup dry white wine or nonalcoholic white wine
1 tablespoon sugar
¾ cup chopped flat-leaf parsley or basil
12 fresh or frozen and thawed jumbo shrimp, peeled and de-veined
8 ounces spaghetti
¼ cup grated Parmesan cheese

1. Warm oil in a medium saucepan over medium heat. Add scallions and garlic. Cook 10 minutes, or just until scallions begin to turn golden.
2. Add tomatoes, wine, sugar, and 1/2 cup parsley or basil. Heat to boiling. Reduce heat to low, cover, and simmer 20 to 25 minutes, or until sauce is slightly thickened.
3. Add shrimp and return to a summer. Cook 4 to 5 minutes or until shrimp is opaque.
4. Meanwhile, cook spaghetti according to package directions. Drain and transfer to a large bowl. Add sauce and toss to mix.
5. Sprinkle with Parmesan and remaining 1/4 cup parsley or basil.
Approximately 1 serving has about Calories 380, Calories from Fat 60; Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 650mg; Total Carbohydrate 59g (Dietary Fiber 6g, Sugars 10g); Protein 19g

Next week, I’ll share some insights about mercury in fish. We’ll sort the truths from the rumors so you can relax at mealtime.

Whether you are pregnant, preparing for pregnancy or you know someone who is, good nutrition is vital to a healthy pregnancy. By following simple guidelines of good nutrition, a pregnant mother can help ensure the health and proper development of her baby.

The old saying about eating for two during pregnancy doesn’t mean you need to eat double the calories. In fact, you need only 300 extra calories per day in the second and third trimesters to support proper growth and development of your baby.

By monitoring your caloric intake and eating a prenatal diet rich in nutrient-dense foods, you can prevent unnecessary weight gain that may lead to health complications later on.

While pregnancy doesn’t mean giving up foods you enjoy, you should avoid empty calories and limit fats and sugar. Give in to a pregnancy craving now and then, but in moderation. Limit sweets to one small portion a day so you won’t feel deprived or tempted to overeat.
Some examples of nutrient-dense foods that you should incorporate into your pregnancy diet include yogurt, peanut butter, chicken, eggs and dairy products that are higher in protein, calcium and iron. Lean pork and lean beef also contain protein, vitamin B, iron and zinc, which are essential to a healthy pregnancy. Orange juice offers folate, a B vitamin that helps prevent neural tube defects, and vitamin C, which helps you absorb iron from foods such as fiber-rich black beans and spinach.

In addition, a healthy pregnancy diet should include whole grains, a great source of fiber, B vitamins, magnesium and zinc. Calcium is especially important to a pregnant women’s diet. Mothers-to-be need approximately 1,500 mg of calcium daily to support the baby’s bone growth and to prevent the mother from losing her bone density. It is important to remember that most women do not get enough calcium even when they are not pregnant. Therefore, extra effort has to be made to get the right amounts of calcium throughout pregnancy. Calcium-rich foods include tofu, salmon, green leafy vegetables and dairy products.

In addition to getting enough calcium, folic acid is important to proper fetal growth. Natural foods such as dark green vegetables, oranges, grains, beans, lean meat and liver are rich in folic acid.

Eating four small meals and making healthy snack choices can help you control hunger during pregnancy. The best way to make sure that you’ll get all the proper nutrients is to eat the following recommended servings daily:
- Six to 11 servings of whole grains such as bread, cereal, rice and pasta
- Two to three servings of protein-rich foods including meat, poultry, fish, beans, eggs and nuts;
- Four or more servings of vegetables;
- Three to four servings of fruit; and
- Three to four servings of dairy products such as milk, yogurt and cheese.

In addition to eating the right foods, you should drink plenty of water to keep your body hydrated. Drink at least eight to 10 glasses of water daily to help prevent dehydration. You should avoid alcohol and caffeine during pregnancy.

Be sure to take a daily prenatal vitamin that contains 100 percent to 200 percent of the recommended dietary intakes for vitamins and minerals. Always discuss vitamin and supplement choices with your health care provider or registered dietitian before you start taking them.

Developing healthy eating habits during pregnancy can help ensure the proper growth and development of your baby, not to mention the health benefits for mom too. Eating well during pregnancy and continuing those habits after your baby arrives will set the stage for your child to have healthy eating habits too and potentially reduce his or her risk for certain illnesses.

Give your baby the best start at life by eating smart and living well.

Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Contact her at AssociatesinNutrition.com or Elaine@eatrightRD.com. Visit her blog for the latest information on nutrition and great tips for staying healthy: www.AssociatesinNutrition.com/wordpress.

It’s National Seafood Month! A new nutrition myth out there is the idea that eating seafood will cause high blood cholesterol. The truth is that cholesterol found in seafood, as well as other meats, has little effect on blood cholesterol. A person’s intake of saturated fat and trans fatty acids are the two most important diet factors that raise blood cholesterol. Saturated fats are found in many packaged foods and in a variety of meat products. Trans fatty acids are also found in packaged snack foods, deep-fried foods, and margarines which contain hydrogenated oil.

The Centers for Disease Control (CDC) is celebrating national Fruit & Veggies – More Matters Month during September. They are offering tips to help you fit more fruit and vegetables into your diet while keeping within your budget. You can still get your daily intake of fruit and vegetables without breaking the bank. Check out their Web site to learn 30 ways to add more fruits and vegetables in your diet in just 30 days, including some good recipes! http://www.cdc.gov/Features/Fruits%26Veggies/.

Elaine Hastings is a registered dietitian of Associates in Nutrition in Florida. She has been practicing for 18 years and was recently named president of the Southwest Florida Dietetic Association. A “nutrition entrepreneur,” she works contractually and is also a writer, motivational speaker, product researcher, counselor, sports-nutritionist and eating disorder advocate. Continue to read her series on Tuesdays. You can contact Elaine at www.AssociatesinNutrition.com, Email her at Elaine@associatesinnutrition.com.

My latest News-Press article made the ADA’s news service!  Be sure to read  the article below on the significance of RD credentials. You can also link to the ADA’s Web site at www.eatright.org. They have the very latest news on food and nutrition. With so much information on the Web, it’s important to find credible sources. The ADA is a valuable resource for both health care professionals and consumers.

There is so much emphasis on the importance of food and nutrition that it is understandable why consumers may be confused. Who are you getting your nutrition advice from? Your gym? Magazines? A weight-loss program? The Web?

All of these sources can offer valuable information; however, you need to know that some of the advice you will receive from them is not necessarily accurate. New diet recommendations constantly emerge, making it sometimes difficult to distinguish fact from fiction. You should be especially careful if anyone offers you quick fixes that seem too good to be true.

If you are confused about the science of nutrition and weight loss, or have been receiving conflicting advice and not seeing the results you want, consider making an appointment with a registered dietitian, a specialist in the study of nutrition, who can assist you with planning a diet to promote a healthy lifestyle.

Certified by the state, RDs undertake the practical application of nutrition to prevent nutrition-related problems.

They are also involved in the diagnoses and dietary treatment of disease.

Dietitians in many settings work with people who have special dietary needs, inform the general public about nutrition, give unbiased advice, evaluate and improve treatments and educate clients, doctors, nurses, health professionals and community groups.

Sometimes, RDs will refer to themselves as “nutritionists,” because it is a term the public is familiar with. However, not all “nutritionists” are necessarily RDs.

Make sure the person you choose to see has RD credentials to ensure that person has received the necessary specialized accredited training.

That training includes classes in food and nutrition sciences, food service systems management, business, economics, computer science, culinary arts, sociology, chemistry, communications, education, biochemistry, anatomy and physiology, microbiology, pharmacology and psychology.

To make the transition from dietitian to RD requires the completion of an internship and the successful passing of a national board exam.

Why should you consider a dietitian instead of relying on the trainers at your local gym or your monthly fitness magazine? Dietitians have special skills in translating scientific and medical decisions related to food and health to inform the general public. They also play an important role in health promotion.

A dietitian will work with your doctor to assist you in fine-tuning your medications, meals and exercise requirements. Dietitians also will be able to assist you with reading food labels, and provide cooking and grocery tips.

Elaine Hastings is a registered dietitian of Associates in Nutrition and Sports Specialty in Florida. She has been practicing for 18 years and was recently named president of the Southwest Florida Dietetic Association. A “nutrition entrepreneur,” she works contractually and is also a writer, motivational speaker, product researcher, counselor, sports-nutritionist and eating disorder advocate. Continue to read her series on Tuesdays. You can contact Elaine at www.AssociatesinNutrition.com, Email her at elaine@associatesinnutrition.com

A better breakfast for better grades? Studies show that students who eat breakfast before starting school had a general increase in math grades and reading scores, increased student attention, reduced nurse visits, and improved behavior. If that’s not incentive, then let’s look at the negatives. Kids who don’t eat breakfast are less able to learn at school, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.

Here are some quick and easy breakfast ideas:

-Eggs
-Pancakes, French toast or waffles (try whole-grain or wheat)
-Cold cereal and milk
-Hot cereal, such as cream of wheat
-Whole-grain toast, bagels or English muffin
-Yogurt with fruit or nuts
-Fruit smoothie (add berries for extra nutrition!)

Make it fun for picky-eaters:
-Breakfast taco (eggs, shredded cheese on whole-wheat tortilla)
-Banana dog (banana with peanut butter and raisins on whole-grain bun)
-Fruit and cream cheese smiley sandwich

The bottom line: Don’t run out the door before fueling up with a healthy breakfast!