The Pro’s and Cons of Alcohol

The Pro’s and Cons of Alcohol

by | Mar 7, 2019 | Holidays

Say hello to March. You know… the month of March Madness, St Paddy’s Day and most
importantly National Nutrition Month (it’s a thing!)! It’s a festive month to be sure. But what
people get most excited about this time of year is St. Paddy’s day. The national holiday makes
me think of corn beef, wearing green and getting drruuunnnnkkk. Not that I party on St.
Paddy’s day any more (see me circa late 1990s), but I know that is what some people are up to,
for better or for worse. So, that got me thinking about talking about the good and bad about
alcohol.

Let me get straight to the pros as I know that most of my friends’ who read this newsletter are
likely to stop reading after this section (ha!). Any positive results of drinking occur specifically
when you drink in moderation, especially if your drink of choice is red wine. Red wine contains
powerful antioxidants. These antioxidants can raise your “good” cholesterol: your HDL. Red
wine can also thin your blood, which is great if you have thicker arteries. Overall, red wine,
drank in moderation, can lower your risk for a heart attack. Who wouldn’t want to raise a glass
to that?

On the flip side, drinking past moderation can greatly increase your risk of cancers, especially
breast, colorectal, liver and laryngeal. When you drink in excess you cause chronic
inflammation and DNA damage. Excess drinking can also quicken dementia and be an
independent risk factor for dementia regardless of your genes. This means even if you didn’t
have a risk of dementia based on your genes, you can drink yourself into dementia. Excessive
alcohol can also increase your risk of obesity and increase your risk of malnutrition.

Now let’s talk about what I mean when I say ‘moderation’. If you’re male, it’s 2 drinks per day
and if you are female, it’s 1 drink per day. What if you are a man-sized female? Still only one
drink per day. Women metabolize alcohol differently not based on size, but on gender.
Therefore, extra weight will not protect you if you are female.

​What happens if despite all this new-found knowledge, you still end up hungover the morning
after St. Paddy’s? There are some foods that can help you. First, reach for some water. You
need to rehydrate yourself. Second, look for high electrolyte containing foods, specifically
sodium, potassium and magnesium. This would be a good time to reach for a banana, have a
salad, have some soup/crackers or drink some coconut water. Last, but not least, eat some
protein, especially eggs. Alcohol can get in the way of some amino acid absorption, hence the
protein. Eggs help your body produce an antioxidant which will help breakdown the by-
products of alcohol. So, basically reserve a spot at your favorite brunch spot for the day after,
but hold off on the green mimosas!

Take it to Heart: Not all Omeaga 3’s are Created Equal

Take it to Heart: Not all Omeaga 3’s are Created Equal

by | Feb 7, 2019 | Vitamins & Supplements

Hello, February!  It’s that time of year where hearts are popping up EVERYWHERE!  Cartoon style for sure but did you know it’s Heart Health Awareness month too? My favorite part of this season isn’t the heart shape chocolate boxes, it’s on the increased attention (maybe unconsciously) on the heart—the actual organ.  

When I think of things one can do to improve their heart health, I always think about fish oils. Being a Portuguese American, I am a big fan of fish, but even I find it difficult to consume the recommended amounts per week.  Plus, fish can be tricky to cook, and my kids are at the stage where they say no at the mere suggestion of it for dinner.  And I know I am not alone, right?

So, even though I am a food first kind of girl, I find myself recommending fish oil to my patients who wants to improve their cardiovascular health, decreased their levels of triglyceride’s and improve their health outcomes after a heart attack. I also find myself recommending it to people with a tendency towards depression, which I have found at an increased level in the last two years.  I wonder why?  And if you want a smart(er) baby, better increase your Omega 3 fatty acids as well.

Regardless, not all the supplements out there are created equal.  EPA and DHA (found only in fish) are the preferred sources since they are better absorbed than by their competitor ALA (from plant sources).  So, most of us need the supplements because of what I mentioned above.  Even then you might think you are taking good fish oils, when you are really not.  2gm (2000mg) per day is a standard dose for heart health, however a supplement can say 2000 gms of fish oil on the front of the bottle, but not include it from the preferred sources like EPA/DHA. Therefore, you need to turn the bottle over and see what concentrations of the pills have  of EPA/DHA and take the pills in quantities till they reach 2000mg of EPA/DHA or buy a different brand.  One that I like is by designs for health.  You can find it at here: fitandhealthynutrition.ehealthpro.com/products/omegavail-hi-po-60-capsules *

To your heart health!

*Affiliate link disclosure

3 Ways to Be A Better You in 2019

3 Ways to Be A Better You in 2019

by | Jan 4, 2019 | Holidays

2019 is here and all the resolutions are flying by fast. Here’s the thing, although I’m a registered dietitian I don’t do diet challenges. The new year should be inspiring – no fat shaming here. And if you’d like to use this month to incorporate some healthy lifestyle changes – I’m all for it. But we’re not going to count calories, here are three things that you can do right now that don’t include a diet. 

  1. Add one fruit and vegetable serving to your diet daily.  While on the surface this seems like a small change, it can have a big impact on your day. Most people don’t get the recommended daily allowance of fresh fruit and veggies daily. And it’s such an easy fix with so many benefits.  We’re talking more vitamins and minerals for your body and low calorie but high impact fuel for your day, baby! Whether it’s a handful of berries on your hot cereal, chopped spinach mixed into your pasta or just an orange as a snack it’s an easy way to improve your diet with minimal effort. 
  2. Take a 30 minute walk this week.  In a world of Spartan races, Pilates and PX90’s the idea of taking a stroll to stay fit seems a little anti-climactic. But it works for a reason. There’s no equipment needed meaning no excuse not to do it. And the benefits are great not just for your body but for your mind too. Take a break, enjoy the scenery and even better, make a date to walk with a friend. This a recharging activity anyone can do. If you’re a diehard athlete, turn it into a cool down activity or ramp it up into a short hike. And if you wish you were more active this is a great place to start.  
  3. Get 30 minutes more sleep tonight.  You’re doing too much! Work, kids, house, and family commitments make life so hectic.  And while you’re busy checking everything off your to-do list the first activity that gets sacrificed is sleep. Lack of sleep has been linked to higher incidence of heart disease, depression and lowered immune function. Give yourself a gift that can improve so many facets of your daily life – go to sleep just 30 minutes earlier. 

 
2019 should be about being your best you. And incorporating these three simple things is a great place to start. If you’d like more straight forward but more personalized advice, contact me today to get some targeted solutions. 

Myth Busting the Keto Diet

Myth Busting the Keto Diet

by | Dec 4, 2018 | Diet Plans, Myth Busting, Uncategorized

During the holiday season there are yummy treats and festive indulgences around every corner. It’s expected that we indulge but then the New Year arrives and panic sets in. Switching gears and looking for a fast fix to lose the weight is a common response to holiday weight gain. And a major trend/fast fix that I get asked about constantly is the Keto Diet. So, let’s do some myth busting and find out if this could be the right plan for you.
Myth #1
Myth: Carbs are the source of all weight gain, so if I cut out the carbs on Keto I’ll drop the weight.
Fact: Carbs by themselves do not make you gain weight, calories do. If you eat too much of anything, it’ll cause weight gain. And while cutting refined/unhealthy carbs and those that are high in sugar is a positive way to improve your diet. There are many healthy unrefined “good” carbs that you should still be incorporating into your daily diet like whole grains, nuts, seeds, vegetable and fruits.
Myth #2
Myth: Keto diet helps me lose weight fast
Fact: Keto helps you lose water weight in the beginning. So, while you may see a dramatic drop in the first few weeks, it’s likely that it’s not permanent. Add to that you may not be losing fat, you could be losing muscle.
Myth #3
Myth: Staying on the Keto diet is a manageable lifestyle
Fact: The Keto diet consists of an ultra-low carb diet of less than 30 carbs per day. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. That means anywhere from 150gm + carbs per day. The Keto diet is unsustainable for most people because its severity makes people go off and on the diet resulting in yo-yo dieting which can wreak havoc on your metabolism in the long term.

Conclusion: The Keto diet might be a fast fix, but it’s not a smart one because in addition to the above myths I’ve just smacked down… I haven’t even touched on the dangers it can have given someone’s individual health history.There is a famous vegan cardiologist that suggests that one should only go on a Keto diet if weight loss is more important to the individual than his/her long-term health. And to me, that is not an acceptable risk. There is no one-size fits all weight loss solution, no matter what an informercial or book says. Confused what to eat? You’re not alone. The best way to figure out a permanent way to incorporate a healthy lifestyle is to talk to someone about what YOU need. Not a trend or a fast fix. When you’re ready for some down to earth, medically sound advice with someone who can diagnose what’s best for you, with you… then I’m here to help.

Why I Don’t Do Gyms

Why I Don’t Do Gyms

by | Jul 15, 2018 | Do's and Dont's, Fitness, Myth Busting

I used to be a personal trainer. I should adore gyms. Unfortunately, I have little love for them. It’s not that I don’t like group classes or enjoy all of the equipment that a gym provides that my house simple does not. A good TRX band workout starts my day off right. I just simply can’t engage in regular physical activity if there are any barriers between getting that activity done. I already have two small kids under 5, two dogs, two jobs (why must everything be in pairs?) and I am the primary parent in our household. Unless a gym were to move next door to me, then any gym is too far away. I don’t have the luxury of driving anywhere while having to allot time to: 1) park 2) Change into my gym clothes 3) Stuff my belongings into a grimy communal locker 4) Walk around the gym looking for all the equipment that I want to use while hoping some meat head hasn’t decided that he is owning that piece for the next 45 minutes
​5) Do my workout. Then I need to make sure I have time to either: awkwardly take a shower in the public bathroom in my flip flops only to have to come out and share a bench with some stranger while I dress OR commute back to my house and get my car sweaty so that at least I can shower in peace.

Also, having to be anywhere on time is a major struggle with two small kids. I am a type A personality that was always the person arriving to an event with 5-10 minutes to spare. Now I am constantly arriving places late, with unbrushed hair that I have pulled into a sloppy top knot, with one child who has had two meltdowns in the last 10 minutes and one child that has already peed through two pants and undies even though she has only been awake for an hour. How the heck am I supposed to make it in time to do a popular yoga class at a gym? The whole workout would barely undo the stress of getting there.

Yet, I am still a huge fan of doing something physical every day. Monday through Friday I set my alarm to ring an hour before my kids wake up so I can do 30 minutes of some type of workout (it takes me about 25 minutes to get out of my sleep stupor in the mornings). Some days I can only squeeze in a good 15-20 minutes because one of my demanding children (or both) can sense that I am trying to get something productive done for myself and starts screaming that they need to get up. On the weekends, I try to get an hour of something done in one day and I make sure that I have a rest day. I am flexible with myself on the weekends, though, since I am pretty strict with myself during the week. It has taken me a long time to figure out a routine that works for me, but I have managed to find it with some patience and self-forgiveness. I am sure that all of us have our perfect routine out there somewhere. On your journey to find yours, ditch the gym (unless it is already working for you), and you will likely figure out your particular recipe of weekly physical activity.

Stay healthy my friends,
Diana