Health Benefits of Folic Acid
In light of this past week (National Folic Acid Awareness Week) I’d like to share with you some information regarding this amazing and vital B vitamin. Here’s a breakdown of some information you should know.
WHAT EXACTLY IS FOLIC ACID?
Folic acid, also known as folate, is one of several B-vitamins. It is needed for production and maintenance of new cells as well as for DNA and RNA synthesis. This particular B vitamin is especially important for women of child-bearing age, those considering becoming pregnant, or already pregnant. This is because folate is vital for proper development of a fetus’ brain and spine and the prevention of neural tube defects (NTDs), most commonly anencephaly and spina bifida.
WHAT IS ANCEPHALY?
Anencephaly is a disorder that results when a neural tube fails to close creating an absence of a portion of the brain and skull, leaving a portion of the fetus’ brain tissue exposed. The occurrence of this NTD can significantly be reduced with sufficient folate intake.
WHAT IS SPINA BIFIDA?
Spina bifida is the other common NTD resulting from insufficient intake of folate before and during pregnancy, among other complications. This birth defect results in an exposed portion of the spinal cord and abnormal function due to vertebrae not being fully formed and fused.
SOURCES OF FOLIC ACID
Good food sources of folate include mushrooms, green vegetables (spinach, Brussels sprouts, broccoli, asparagus), peanuts, legumes (lima and kidney beans), citrus fruits and liver. Fortified breads and cereals are also good sources. Raw forms of these food sources are typically higher in folate due to the effects of heat processing which can rid food of most of its folate.
HOW MUCH DO I NEED?
It is recommended that all women of child-bearing age consume 400 micrograms of folate each day.
OTHER HEALTH BENEFITS/RISKS
Besides significantly reducing the risk of birth defects in infants folate has also being linked with potential benefits in dementia, in which folate appears to effect memory and abstract thinking. Poor folate status has also been connected to the development of some cancers, especially colon cancer.
5 Holiday Food Safety Tips
The holiday season is a special time often accompanied by an array of tasty treats like cakes, cookies, and pies. But if not prepared correctly, sometimes those delicious foods can harbor harmful bacteria and spoil your holiday feast, potentially leading to foodborne illness. This holiday season avoid becoming one of the 76 million Americans that fall victim to foodborne illness each year and be prepared by following these 5 easy tips to food safety:
1. KEEP HOT FOODS HOT AND COLD FOODS COLD
Sounds simple enough, right? But what exactly qualifies as a safe temperature for cold foods and hot foods? The answer: follow the 40/140 rule. Keep cold foods below 40° Fahrenheit and hot foods above 140° Fahrenheit and you’ll cut down the chance for harmful bacteria to grow significantly. In order to ensure this food safety range use a thermometer as well as other necessities (coolers, ice, thermal containers, etc.) to keep hot and cold foods at their proper temperatures, especially if you’re traveling long distance with food.
2. WASH YOUR HANDS…THOROUGHLY
Another easy way to cut down on the chance of contaminating your food with harmful bacteria! But don’t just settle with a quick rinse with some luke warm water. Use soap, warm water, and be sure to wash your hands for at least 20 seconds. Try singing the ABCs in your head while your wash as a good measuring stick towards reaching the 20 second mark.
3. DON’T LET THE LEFTOVERS LINGER
It’s easy to forget about the leftovers shortly after eating a large holiday meal, especially when hunger is no longer a concern and post-meal festivities occupy your thoughts. But this is often the time where bacteria gets its best opportunity to spoil the night (and your food). That’s because within a few hours many foods can fall within 40-140 degrees, a danger zone in which most bacteria thrive. Unfortunately, a few hours after a meal is also typically the time when people tend to pick at food for second helpings and that could lead to trouble so be sure and put the leftovers in the fridge 1-2 hours after serving to keep harmful bacteria at bay.
4. KEEP CONTACT SURFACES CLEAN
Countertops, cutting boards, plates, bowls, utensils and other containers should always be kept clean when preparing food items. In the case of raw food items, keep them as well as the containers they’re in separate from cooked or ready-to-serve items to avoid cross-contamination.
5. WHEN IN DOUBT, THROW IT OUT
If a certain food item looks, smells, or tastes suspicious don’t take any chances – just toss it. It’s much better to be safe than sorry.
WANT MORE FOOD SAFETY INFORMATION?
For more great food safety information and tips, visit these other great sites specifically aimed at fighting foodborne illness:
www.homefoodsafety.org/
www.foodsafety.gov/
Avoid Eater’s Remorse During The Holidays
The holiday season is a time meant for joy, celebration, and spending time with family and friends. But for many this time of year can also bring stress, frustration and unwanted weight gain.
Between family get-togethers, workplace holiday parties, and with what seems to be an endless array of cakes, cookies, pies and other sweets during the holiday season often times the temptation to overindulge can seem overwhelming. Add in the late dinners at the mall food court after a long day of shopping and it is not hard to understand why weight gain is common during the holiday season.
But with some forethought and a little resolve, it can be possible celebrate the holiday season without seeing the scale move in the wrong direction. Here are a few tips on how to do just that.
STAY ACTIVE
Most of us find it hard enough to find time to exercise when little is going on. Add holidays to the mix and exercise is probably not a priority on our to-do list, unless it consists of running through the mall to catch the latest sale.
By maintaining a regular exercise schedule, you can help to eliminate stress and lessen the holiday tension. At the same time, exercise will help to balance out some of the extra calories you may be eating.
Most people take a few days off during the month of December to finish last minute holiday shopping, so take the time to fit in some exercise as well. It will get you into the habit of exercising, and you can continue the regime after the holiday season is over.
PREPARE FOR EVENTS
Most holiday parties are planned ahead of time. This gives you the option for some healthier eating days leading up to the event. If the party is potluck style, be the one to bring the fruit or veggie tray. You’ll be surprised as to how quickly the carrot and celery sticks are eaten.
If the party is going to be at a restaurant, research the menu ahead of time. More and more restaurants are starting to post their menus and daily specials, so do some research and plan ahead to avoid falling into an unexpected, hidden calorie trap. It will save you the indecision while the waiter is staring over your shoulder and give you the opportunity to mentally prepare for self-control.
DON’T SKIP MEALS
It’s easy to skip lunch or an afternoon snack if you know you’re headed to a holiday party, which is sure to have decadent desserts and plenty of alcohol. You may think that by skipping a meal or two you are saving yourself calories that can be eaten later in the day but this plan has the potential to backfire by causing you to overeat at your next meal. Ultimately, your one huge meal could be more calorie dense than the two smaller meals you would have consumed normally.
To avoid this trap, try adding protein to your lunch or afternoon snack routine, such as low-fat dairy products, lean meats, and unsalted nuts. Most people think twice about snacking, but it actually helps to spread food intake out throughout the course of the day and can often lead to lower daily calorie intake.
BE REALISTIC
The holidays are a time to focus on family and friends, rather than beating yourself up over eating an extra cookie or going for seconds on the stuffing. Focus on maintaining your weight rather than losing.
Remember that the common holiday temptations are around us all year round. The strategies to get us through the holidays are those we should be applying to our daily lives, regardless of the time of year.
How YOU Can Help End Childhood Hunger
Often times you hear about children all over the world who suffer from hunger. But did you know 1 in 5 children (more than 16 million) right here in the United States suffers from hunger as well? In efforts to fight children hunger in the US, the Share our Strength No Kid Hungry Campaign aims to end child hunger in America and has made November “No Kid Hungry Month.”
THE NO KID HUNGRY CAMPAIGN
This campaign aims to end child hunger in America by 2015 by providing nutrition education courses and by developing partnerships and sponsors, all of which help kids access the food they need and teach families how to cook on a budget. So far, over 104,000 (including myself!) have made the pledge this month to help end childhood hunger for good. For more information on what this campaign is all about, please visit www.nokidhungry.org for details.
HOW YOU CAN HELP
Act now and help feed a needy child today. There are so many ways you can help, whether through action taken online, donating, becoming an advocate for your local or national government, or attending culinary events in your area. And remember, if you do choose to donate your donation will be matched dollar-for-dollar until December 31. Just $1 has the potential to help connect a child to up to 10 much needed meals.
CALLING ALL DIETITIANS
As nutrition experts who dedicate so much time and effort to good nutrition, we should be on the forefront of this problem. That’s why I am encouraging all registered dietitians to take on the Jimmy Dean No Kid Hungry RD Challenge.
For each pledge received from registered dietitians (RDs) through February 2012, Jimmy Dean will make a $1 donation (up to $150,000) to No Kid Hungry. In addition, they will also award the state dietetic association with the highest percentage of RD pledges a $5,000 grant to help support any community-based initiative that will aid in eliminating childhood hunger at the local level. Need I say more? So take the pledge today!
Grow a Mo in November – Raise Awareness on Cancers Affecting Men
This month take part in celebrating Movember, a time each year in which men begin to grow out moustaches (mo’s for short) in order to raise awareness for men’s health, specifically prostate and others cancers. For 30 days, men and women from all around the world who join the cause, known as Mo Bros and Mo Sistas, campaign to raise funds and awareness globally. Their efforts help raise invaluable funds for prostate, testicular, and others cancers that can help lead to better diagnostic tests and treatments.
JOIN THE MOVEMENT
Check out the Movember official website at www.movember.com where you can sign up to become a Mo Bro or Mo Sista and learn more about ways to participate in this important movement. Be part of a cause that is already over 1 million participants strong and that has helped raise over $174 million in the name of men’s health.
The Tricks to Treating: Healthy Halloween Tips for You and Your Family
Chocolate bars, jelly beans, and taffy, oh my! Since January we’ve made strides to keep a healthy diet during the year’s festivities. We limited our chocolates on Valentine’s Day, we kept Easter dinner portions a reasonable size, and we held to a one hotdog maximum on the Fourth of July. But next thing we know its October and there are unavoidable candy bowls tempting us everywhere we look.
And while it’s okay to occasionally indulge in a bite-sized treat, the problem lies when one turns to two and two turns to…well, you get the idea. Eventually, we find ourselves with unintentional weight gain and it’s not even Thanksgiving yet! Meanwhile, the threat of an increase in hyperactivity and cavities in our children is giving us a bigger headache than our neighbor’s talking pumpkin.
Like in all things health and nutrition, careful planning is the key. Nutrition Lately has pulled together some simple tricks to help you and your family successfully ‘treat’ this Halloween.
TRICK: PREPARE THE TROOPS
Eating a healthy meal pre-‘trick-or-treating’ is your first defense against overindulging later. We often turn to candy first because our blood sugar is low and as a result we feel hungry. Before leaving home, serving a high-protein, high-fiber meal for you and family should keep temptations at bay for the next 2-3 hours.
A suggestion would be grilled chicken breast, wholegrain rice, broccoli florets, a glass of skim milk, and apple slices for dessert. Drinking plenty of water is also important for keeping cravings at bay. Revert back to your MyPlate guide for other suggestions and tips.
TRICK: BE THE NEIGHBORHOOD HERO
There are several alternatives to passing out candy on Halloween. Here are some suggestions that will make your neighbors both admire you and think twice about what they hand out next year:
- Mini Toothbrushes
- Halloween stickers
- Rubber Balls
- Party Favors
- Colored Pencils
- Raisins Packets
- Key Chains
TRICK: SET A POST-TREATING PLAN
When kids get home from trick-or-treating, allow them to use their newly acquired candy as a sort of currency. First, have kids pile through and choose favorites and non-favorites. Then, make a wager with them that for every piece of candy they fork over they get a penny or nickel. Then kids can use their newly acquired money to buy something (non-food focused) at the store. With the candy that is left, be sure to immediately stash out of sight. Allow kids to choose one piece a day and preferably after a meal.
TRICK: MAKE THE BEST CHOICES
Not all candy is created equal. When you do indulge, try to pick out the lowest calorie and sugar options available. Check out our list for some suggestions:
CHOCOLATE
- 3 Musketeers Miniatures- 24 calories– WINNER!
- Milky Way Mini- 28 calories
- Snicker Mini- 42.5 calories
- Two Twix Bars- 160 calories
- Peanut Butter Pumpkin- 180 calories
- Almond Joy/Mounds- 200 calories
OTHER TIPS
- Include dark chocolate when possible for an antioxidant boost
- Choose hard candies, which you can’t eat as quickly
- Opt for the sugar-free candies, if provided
For more nutrition tips, suggestions and family friendly recipes, visit Kids Eat Right.
Today is World Food Day
Each year, October 16 marks World Food Day (WFD). This special day, as described on the US WFD website, is “a worldwide event designed to increase awareness, understanding and informed, year-around action to alleviate hunger.”
This year’s theme is “Food Prices – from Crisis to Stability” which has been selected to shed light on the factors that impact the people most vulnerable to hunger. Factors such as environmental changes, droughts, increasing populations, and food policy. Ultimately, the goal of WFD is to heighen awareness of the world hunger problem and to let you know that we all can help in some capacity to end hunger everywhere.
WHO’S HUNGRY?
Did you know that a staggering 1 BILLION people suffer from chronic hunger? But it doesn’t have to be this way. I encourage you to check out the resources on the WFD website to see how you can make an impact and reduce hunger in the United States and all over the world. Also, be sure to check out the loads of resources and the movement to end hunger at www.endinghunger.org where you can also sign the petition to help end hunger.
Nutrition Lately has Gone Pink!
Chances are you’ve probably noticed a slight change in our color scheme here at [NL]. In honor of National Breast Cancer Awareness Month (NBCAM), we will don our pink header from October 1-31. But that’s not all! During the month of October, for every new person who “likes” the Nutrition Lately Facebook page or subscribes to our blog [NL] will donate $1 (up to $50) towards breast cancer research. A win-win, right?
So if you haven’t already, be sure to help support NBCAM by “liking” our Facebook page or by subscribing to our blog (we would LOVE your support, too!). Also, check out the National Breast Cancer Awareness Month official website for terrific resources, disease information, recipes for breast cancer patients, NBCAM events near you and much, much more!
* The Nutrition Lately donation for up to $50 will be made out to The Gateway for Cancer Research at www.demandcurestoday.com for which 99 cents of every dollar goes directly towards breast cancer research.
Does Eating 6 Meals a Day REALLY Lead to Weight Loss?
If you’ve ever tried to lose weight it’s likely you’ve heard the concept of eating smaller, more frequent meals to aid in weight loss. Why? The theory behind the concept is that eating smaller portions more often can help curb hunger, maintain blood sugar, and jumpstart your metabolism. And although these potential benefits are obtainable through the 6 meals-a-day method research has shown most often than not there is no advantage when compared to your standard 3 square meals in regards to losing weight.
BUT , there are some exceptions. While studies have shown most don’t see greater weight loss with increased meals there are certain individuals that could benefit from this method. To see which category you fall in read below.
WHEN IT CAN WORK
Eating 6 small meals each day is no easy task. With our busy schedules and lifestyles, it seems hard enough to get in 3 meals before the end of the day. But, with some planning and a stick-to-it attitude it is an attainable goal. Be sure to organize and prepare your 6 mini-meals the day before to avoid making last-minute meal choices that offer convenience (and typically more calories) but little nutrition.
This method tends to work best with those who incorporate an exercise routine into their daily schedule as well. That’s because eating a mini-meal pre and post-exercise can help you fuel up and recover before and after exercise. Having a routine exercise program also allows you to burn additional calories aiding in the weight loss process.
The most important part in making the 6 mini-meals each day work for you is being able to control your portion sizes. This is also why for so many, it DOESN’T work. With more meals comes the opportunity to consume more food but the goal of your mini-meals is to keep them just that, MINI. So be sure to keep your meals smaller (approximately half the size) than if you were eating 3 meals per day.
WHEN IT CAN’T WORK
As mentioned above, if keeping portion sizes in check is a problem for you, 6 meals a day is not a good option. If having the “green light” to eat more often seems like too much temptation to have unhealthy, high calorie snack foods then by all means, don’t try it.
Additionally, if more frequent meal times seems like a chore and is also too difficult to fit into your schedule, this is also another valid reason to just stick to your 3 meals per day.
THE BOTTOM LINE ON WEIGHT LOSS
Weight loss, whether with 3 meals or 6 mini-meals, is still dependent on your total number of calories consumed. It’s still all about calories in vs. calories out and you can achieve this with 3, 4, 5, or 6 meals a day.
Instead of focusing on how many meals you should consume focus on eating nutrient-dense foods that offer lots of nutrition (fruits, vegetables, lean protein, low-fat dairy, whole grains, etc.) and try not to go longer than 4-5 hours without something to eat. Adding a 30-60 minute daily exercise routine will help tremendously as well.
Food Spoilage: A Thing of the Past?
When you think of foods that have a near infinite shelf-life you may think of honey, soy sauce, or Twinkies. But now, even foods known to spoil quickly like milk and deli meats may be able to stay rot-free for years (that’s right, YEARS), according to new research. How is this possible? Enter the bacteria known as bisin, a preservative that occurs naturally in some types of bacteria that was stumbled upon by scientists at the University of Minnesota while researching organisms that populate the human gut.
Just how promising is this preservative? For one, it is naturally-occurring and so far has been reported to be safe for use. Even better, this preservative has been shown to prevent the growth of harmful bacteria such as E. coli, salmonella, and listeria. It is thought that this discovery could potentially extend the shelf-life of meat, dairy products, fish, and eggs from weeks to years. Bisin, however, only acts as a preservative for fresh proteins found in products like meat, fish, dairy, and eggs and not foods like fruits and vegetables as these types of foods decompose differently.
At this time, more research is needed before any real-world applications are seen but the research thus far is very promising. If bisin proves to be a good as advertised, this could result in significant reductions in food waste, food-borne illness, and possibly even a reduction in certain food costs.