WHAT’S NEW IN NU-TRITION?

Lana M. Saal, Ed.D. Manager Wellness Programs Brevard Public Schools Saal.Lana@BrevardSchools.org

According to the Centers for Disease Control and Prevention, 75 percent of health care dollars

are spent on treatment of “preventable chronic diseases.”

A healthy diet should include foods from all the major food

groups, including: low-fat dairy, lean protein,

fruits, vegetables, grains, nuts and seeds

We may feel overwhelmed by the constantly evolving

nutritional directives featured in the media, but taking the time to

listen to the basics outweighs the many risks of having a poor

diet.

1. POOR: Fatigue

Sometimes mental and physical exhaustion are inevitable, but poor eating habits can cause

unnecessary bouts of fatigue.

For example, not eating a well-balanced breakfast can deprive your body of early morning fuel, being

dehydrated can reduce blood flow to your brain and slow you down and eating too much or too little at once can cause dramatic spikes and dips in blood

sugar levels, according to Psychology Today.

2. POOR: DEPRESSION

People who have a diet that is high in junk foods, such as processed meat, sweets, fried foods, and high-

fat dairy products, may be more vulnerable to depression. Researchers studied diets in over 3,000 middle-aged office employees over the span of five

years and found that junk food eating employees were more likely to report depression symptoms than

people who had a diet that was loaded heavily with fish, fruits and vegetables.

3. POOR: Type 2 DIABETES

Poor diet is linked with excess body weight, a condition which can lead to type 2 diabetes. Fat interferes with a body's ability

to utilize insulin

4: POOR: Cardiovascular Disease

Unhealthy diet is linked to conditions such as coronary heart

disease, high blood pressure, stroke, heart failure and rheumatic heart disease, according to the World Health Organization, or WHO. Over 29 percent of global deaths are related to various

forms of cardiovascular disease, and many of those deaths can be prevented by reducing risk factors such as physical inactivity and

unhealthy diet,

5: POOR: CANCER

Diets high in fruits and vegetables are thought to help reduce the risk for various cancer types, such as esophagus, colorectal, kidney and breast cancer, while high levels of red meat and

preserved meat consumptions are linked with increased cancer risk.

Dietary factors account for about 30 percent of cancers in western

countries, making it second only to tobacco as a preventable cause.

GOOD: BASICS Very low-calorie diets don't provide the energy required for daily activities. They can cause your blood pressure to dive, make you dizzy and light-headed, and slow your metabolism so much that

losing weight becomes more difficult, according to "An Invitation to Health." Each day the average woman and man need

to eat about 1,100 and 1,300 calories, respectively, "to keep the body alive," according to "Essentials." The average woman

should eat between 1,900 and 2,200 calories daily, and the average man should eat between 2,300 and 2,900.

Fatigue Sometimes mental and physical exhaustion are inevitable, but poor eating habits can cause unnecessary bouts of fatigue. For example, not eating a well-balanced breakfast can deprive your body of early morning fuel, being dehydrated can reduce blood flow to your brain and slow you down and eating too much or too little at once can cause dramatic spikes and dips in blood sugar leve

GOOD: Guidelines

Labels with the U.S. Department of Agriculture's dietary guidelines can help you avoid a poor diet.

People eating 2,000 calories daily should eat fewer than 65 g of fat and 20 g of saturated fat, fewer than 300 mg of cholesterol .

2,400 mg of sodium. At least 300 g of carbohydrates and 25 g of fiber.

People eating 2,500 calories daily should eat fewer than 80 g of fat and 25 g of saturated fat, fewer than 300 mg of cholesterol.

2,400 mg of sodium. At least 375 g of carbohydrates and 30 g of fiber.

Fatigue Sometimes mental and physical exhaustion are inevitable, but poor eating habits can cause unnecessary bouts of fatigue. For example, not eating a well-balanced breakfast can deprive your body of early morning fuel, being dehydrated can reduce blood flow to your brain and slow you down and eating too much or too little at once can cause dramatic spikes and dips in blood sugar leve

GOOD: Recommendations

Eating more beans, fruits, grains and vegetables enables you to limit cholesterol, fat, saturated fat and sodium, while maximizing

your intake of carbohydrates and fiber.

Eat six to 11 servings of the bread, cereal, rice and pasta. Three to five servings of vegetables

Two to four servings of fruits Two to three servings of the dairy group,

Two to three servings of the meat and beans group.

Fatigue Sometimes mental and physical exhaustion are inevitable, but poor eating habits can cause unnecessary bouts of fatigue. For example, not eating a well-balanced breakfast can deprive your body of early morning fuel, being dehydrated can reduce blood flow to your brain and slow you down and eating too much or too little at once can cause dramatic spikes and dips in blood sugar leve

TOP 3 DIETS :

TOP 3 DIETS : 1. DASH The aim:

Preventing and lowering high blood pressure (hypertension). The claim:

A healthy eating pattern is key to deflating high blood pressure—and it may not hurt your waistline, either.

The theory: Nutrients like potassium, calcium, protein, and fiber are crucial

to fending off or fighting high blood pressure. You don’t have to track each one, though.

Just emphasize the foods you’ve always been told to eat (fruits, veggies, whole grains, lean protein, and low-fat dairy), while shunning those we’ve grown to love (calorie- and fat-laden

sweets and red meat). Top it all off by cutting back on salt, and voilà!

TOP 3 DIETS : 2. TLC The aim:

Cutting high cholesterol. The claim:

You’ll lower your “bad” LDL cholesterol by 8 to 10 percent in six weeks. The theory:

Created by the National Institutes of Health’s National Cholesterol Education Program, the Therapeutic Lifestyle Changes Diet (TLC) is

endorsed by the American Heart Association as a heart-healthy regimen that can reduce the risk of cardiovascular disease. The key is cutting back sharply on fat, particularly saturated fat. Saturated fat (think fatty meat, whole-milk dairy, and fried foods) bumps up bad cholesterol, which increases the risk of

heart attack and stroke. That, along with strictly limiting daily dietary cholesterol intake and getting more fiber, can help people manage high

cholesterol, often without medication.

TOP 3: MAYO:

The aim: Weight loss. The claim:

You’ll shed 6 to 10 pounds in two weeks and continue losing 1 to 2 pounds weekly until you’ve hit your goal weight.

The theory: You recalibrate your eating habits, breaking bad ones and replacing them with good ones with the help of the Mayo Clinic’s unique food pyramid.

How does the Mayo Clinic Diet work?

With the Mayo Clinic Diet book as your guide, you’ll work your way through two parts: “Lose it!” and “Live it!” Part 1 focuses on 15 key habits—ones to add and ones to ditch. You don’t count calories, and you can snack all you

want on fruits and veggies. After two weeks, you begin part 2, learning how many calories you should eat to either lose or maintain weight and where those calories should come

from. No food group is completely off-limits—you’re developing a pattern of healthy eating you’ll follow for life

Three new medications: 1. Qsymia® (Formerly Qnexa®)

There is in the works a product named Qsymia®

(Qnexa®) that has been shown to reduce weight in its test patients by significant amounts. Qnexa consists of the two

prescription drugs Phentermine and Topiramate. To some, these products are better known by their trademark names such as

Adipex® and Topamax®. Phentermine has been used for years to fight obesity and has worked well. Topiramate has been used as an anti-convulsant such as with epilepsy patients. And although

Topiramate has not been approved nor really researched as a weight loss drug, some claim they have lost weight with it as a side effect. However, what Vivus Inc has found is that when

combined with each other in specific amounts that the weight loss far exceeds any weight loss that one would find by taking

either product alone.

Three new medications: 2. Lorcaserin trademarked as Belviq®

Lorcaserin is an appetite suppressant, it essentially adjusts chemicals in the brain and helps to eliminate hunger. More

scientifically speaking, it stimulates parts of the 5-HT2C serotonin receptors located in the hypothalamus or control center

for metabolism and appetite. For those who remember the dreaded drug Fen-Phen, Lorcaserin has a similar chemical

structure as that of the Fen part (Fenfluramine).

Three new medications: 3. Contrave®

Contrave® is an investigational

medication being evaluated for weight loss. It is a fixed-dose combination of bupropion sustained-release (SR) and Bupropion is thought to increase the level of dopamine activity at specific

receptors in the brain.

100 HEALTHY FOODS

http://humanresources.brevardschools.org/CompBenefits/Wellness/Nutrition/100

%20Healthy%20Foods.pdf

GLUTEN:

When a Gluten-Free Diet Is a Must People who need to go on a gluten-free diet usually have one of these conditions: •Gluten intolerance or sensitivity. People with non-celiac gluten sensitivity do

not have damage to their intestinal lining. However, they experience

headaches, bloating, fatigue, or diarrhea after eating foods containing gluten.

As a result, they find that a gluten-free diet improves the quality of life. It's hard

to get a good estimate on the number of people with gluten sensitivity. It's more common than celiac disease and probably more common than we know —

possibly as many as one in 10 people.

GLUTEN:

•Celiac disease. People who have celiac disease actually have damage to

villi (tiny fingerlike tissues that aid in digestion) in their digestive tract

because of the chronic inflammation caused by gluten. When they eat even

a tiny amount of gluten, they experience symptoms such as bloating,

cramping, or specific types of skin rashes. People with celiac disease might

also become lactose intolerant and have iron deficiency anemia, says

Rentz. Celiac disease is diagnosed using blood tests and a small bowel

biopsy. About 1in 133 people has celiac disease, according to the National Institutes of Health.

Q: Saving Calories/Bigger Meal

Later ? It’s best if you have smaller than normal, but do not skip

completely, meals that day. That way you won’t over eat because your blood sugar will not have gotten so low that you may be

tempted to overdo. Try to go lighter the next day too. By the end of that 24 hour period you CALORIES IN/CALORIES out will be

better balanced.

Q: 100 Calorie Snacks?

It’s always ideal to eat food closest to it’s most natural state.

Sometimes the prepackaged are good in that they help us to keep in check calorie and service size. These items are not as nutrient

dense as more whole foods (like yogurt and almonds, banana and peanut butter, nuts and raisins) plus the prepackaged ones

have a lot of additional chemicals.

Q: Low Calorie Snacks?

http://keepyourdietreal.com/food/news/20-quick-and-healthy-

snacks/

Q: Easy Meal Prep http://www.rachaelray.com/food

_search.php

Here’s a SECRET …

THE BEST FOOD is FOOD FOR THOUGHT …

Bring kind and positive thoughts about yourself toward yourself.

The good brings more good, which leads you to success and feeling

better about yourself.