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31
Nutrition Talk / Need to make vegetables more attractive for the family
« Last post by sheilahunt on March 07, 2017, 10:37:22 AM »
I need suggestions on how to incorporate more vegetables into my families diet.  While I enjoy a decent amount of variety of vegetables getting my husband to eat anything other than green beans and a spinach salad can be really challenging.  He thinks broccoli and cauliflower stink when cooking (which he is right) and I refuse to cover them in cheese to get him to eat them. 
Are there any cookbooks or websites that make introducing a more varied variety of vegetables easier for the whole family?
Thanks in advance!
32
Tell Congress to Cover Dietary Supplements in HSAs & FSAs to Improve Access and Lower Costs for Americans
 

Ask your U.S. Senators and Representatives to support legislation that will cover dietary supplements in Health Savings Accounts (HSA) and Flexible Spending Accounts (FSA). This would ultimately allow families to lead healthier lives, provide more freedom in how Americans choose to spend their money on preventive health care options, and lower overall healthcare costs. Much of our nation's focus is on disease treatment rather than prevention. Including dietary supplements in HSAs/FSAs is a logical approach to address our nation's health challenges by being proactive in preventative care and improving healthcare costs.
 
Tell Congress TODAY to include dietary supplements in HSA/FSA!

http://cqrcengage.com/npa/app/write-a-letter?2&engagementId=295053
33
Nutrition Talk / Re: Intermittent Fasting vs. Healthy Eating - Your Input Please!
« Last post by ErinL on March 06, 2017, 01:21:47 PM »
Hi Gina,
You've offered two choices, but I would like to suggest a third option. I recently posted this in response to someone else's question about meal frequency and have seen most all of my client over the past 13 years benefit from regular eating of balanced meals. For some clients, this one change gave them enormous benefits in their health, starting with eating a supportive breakfast. In addition to the recommendations below, once you have created a healthy routine for yourself, then you can slowly begin to add more vegetables, more whole foods, more booster and these will automatically reduce the other less-nutritious foods you're eating. Starting with these two approaches, you can expect to feel much more supported by your diet and lifestyle.

Let me know if you have further questions!

The bulk of the research I've seen indicates that humans do well on regular, balanced meals throughout the day. A healthy human should be able to fuel themselves for 3-5 hours between meals, so I like to recommend 3 meals per day with snacks timed so my client never lets themselves get hungry. The recommendation for 5-6 small meals throughout the day came from MDs,  registered dietitians and diabetes counselors when the low-fat guidelines were released by the government in the 1970s. People eating low-fat couldn't keep themselves satisfied with only 3 meals per day, so counselors recommended eating more frequently and this became a popular recommendation, which seemed to make sense. According to John Doulliard, "The long-term effect of training your body to expect a blood sugar boost every 3 hours is an eventual deterioration of stable blood sugar, increased anxiety and increased weight gain," which is the opposite of what we want for our clients. Keep in mind that every time you eat, insulin goes up. And it's not necessarily the spike in insulin that causes health issues, but the number of times that insulin is raised in a day that causes: insulin resistance and all of the downstream conditions that come with insulin resistance. So this is why I want the insulin of my clients taking that slow, easy climb in response to balanced meals as few times/day as can support them with fuel and nutrients.

There is great information on how regular feeding affects the body in Marc David's book, The Slow Down Diet. He says, the human metabolism is most ready for food during the morning hours, so it's a good time to start your day with a big meal. This supports my experience working with clients. I see that a big, hearty breakfast helps keeps blood sugar stable all day.

I will recommend that my clients eat breakfast, snack, lunch, snack and dinner, snack, if they're hypoglycemic, especially reactive hypoglycemic. Many clients come to me with taxed adrenals and a habit of eating mostly refined carbs/sugar and the process of changing their habits and getting their blood sugar stable requires a short-term recommendation of eating more regularly. This recommendation for eating more frequently is a response to my clients' imbalanced physiology and work to to remedy this ASAP, so they can transition to 3 meals plus necessary snacks. I say necessary because of some clients schedule. For example: if someone rises at 5am, they need to eat breakfast within an hour of rising, but likely can't make it to a noon or 1pm lunch without eating a snack between, but for most clients I won't recommend a snack between breakfast and lunch.

Oddly, MOST doctors recommendations I hear or read about in books, say that it's best for humans to eat 6 smaller meals throughout the day. As far as I'm concerned this is outdated information and what practitioners use when they don't have a nutrition education and/or the ability to support their clients with detailed dietary recommendations to reverse hypoglycemia. Once I've reversed hypoglycemia in my clients, especially the fast metabolizers, they can keep their blood sugar stable over the "normal" 3-5 hours window between meals. This is possible in weeks, not months or more.

I agree with Nori. There are some (weight loss resistant, slow metabolizers and many men) who do well on an intermittent fasting regimen. I also want to point out that I believe it's about intermittent fasting (not daily). There are many different types and I believe my clients need to be monitored to ensure this pattern of eating is working for them. To simply skip a meal in the middle of the day (usually because it's "easier") isn't necessarily a healthy way to fast. For anyone fasting, they're lowering their caloric intake likely, so they must ensure their eating pattern supports their activity and their blood sugar isn't getting too low (starving the brain of glucose) at any point during the day (often resulting in a reach for caffeine to keep them going). Also, if you're lowering your calories/food, then the remainder of your diet must be VERY nutrient-dense to make up for the missed meal. In this scenario, the client can't afford to be eating refined carbs, fewer vegetables, etc. because they need every food in their diet to contribute many nutrients.

Digestion is a very energy intensive process and since most of my clients are complaining of fatigue, they can' afford to be spending energy on digestion 6+ times per day. Our digestion was designed to have some rest time between meals, so again, why I recommend 3 meals plus one snack as a goal for most clients.

So I look at adrenal health, blood sugar balance, energy level/needs, body type, daily routine, state of health and nutrient status to help determine my client recommendations. In my experience, it's "all about breakfast" as that meal sets the tone for my clients' blood sugar balance for the rest of the day. If they're not getting 1/3 of their daily protein needs at breakfast, then they're likely eating in response to altered blood sugar (what I call the blood sugar roller coaster), so they're reaching for more refined carbs, and likely caffeine or other stimulants, and feeling the effects of low energy throughout the day. Remember, the amount of insulin released isn't based on the current meal, but the previous meal (slides 206), so a sugary breakfast without proper fat/protein, will alter insulin release for the next meal and just when my client is recovering by eating a balanced dinner, they get up the next mooring and imbalance their blood sugar all over again. This is a vicious cycle that I see driving most people's altered eating patterns, cravings and poor health leading to hypoglycemia or insulin resistance, weight gain, diabetes, etc.

Mike Mutzel has a great blog/podcast supported by science/research. Here's a post about the importance of breakfast: http://mikemutzel.com/break-the-fast-and-eat-less-later-in-the-day-shed-the-pounds/

This transcript of a podcast with Chris Kresser and the nutritionists in his office discussing a husband's sugar cravings discusses some of the same issues I regularly address in more detail, and is another good look at how to approach regular eating: https://chriskresser.com/ask-the-rd-post-meal-sugar-cravings-and-overdosing-on-liver/
34
Nutrition Talk / Re: Heavy metal testing
« Last post by ErinL on March 06, 2017, 01:12:16 PM »
This company does mercury testing and offers quite a bit of information on their site: https://www.quicksilverscientific.com
35
Nutrition Talk / Re: Overweight husband
« Last post by ErinL on March 06, 2017, 01:05:31 PM »
Finding a weight loss method that works has been a huge undertaking for Americans (and Canadians!) as evidenced by America's billion-dollar weight-loss industry. Much of those dollars spent are on trying to lose weight the second or third time after previous methods have failed. The first thing to keep in mind with any weight loss program is that the results will never be the same from person to person because everyone is different: their state of health, their physiology, their diet and their level of commitment or motivation.

I would first find out if your husband wants to lose weight, because if he isn't committed to it, then nothing will work. If he does, then find out what he's willing to change about his diet and lifestyle. The ONLY weight loss program I know that works long term is to work with a nutritionist who can support your husband to make diet and lifestyle changes that he's committed to and enjoys. Often, there are health issues that underlie weight gain and it's important to investigate them as well. For instance, if your husband has gained enough weight to become insulin-resistant, then it may be helpful to use a nutritionist who can educate your husband based on data from his recent healthcare visits about the health risks of his condition, about how to go about healthy weight loss and reversing this pre-diabetic condition that can accompany weight gain, and what to expect on his journey.

Without buy-in from your husband, getting health and nutrition education, and making changes to his diet and lifestyle habits, it's likely that a weight-loss program won't have long-lasting success.
36
Nutrition Talk / Re: Fish Oil vs. Krill Oil
« Last post by ErinL on March 06, 2017, 12:52:45 PM »
I often rely on Consumerlab.com for information about supplements and here's what they have to say about Krill vs. Fish oil:
   
ConsumerLab.com Answers   

Question:
What is the difference between fish oil and krill oil? Is one better than the other?

Answer:
As discussed in ConsumerLab.com's review of omega-3 supplements, both fish oil and krill oil can provide significant amounts of the omega-3 fatty acids EPA and DHA. Overall, there are more clinical studies investigating the effects of fish oil, however, preliminary studies indicate that krill oil, like fish oil, has a beneficial effect on cholesterol and triglyceride levels, as well as anti-inflammatory applications.

Krill oil supplements, are generally a much more expensive source of EPA and DHA. It would not be unusual to spend 50 cents or more for dose of krill oil providing the same amount of EPA and DHA available from fish oil for as little as 5 to 10 cents.

Perhaps due to the higher cost, krill oil capsules tend to be much smaller than fish oil capsules and provide smaller amounts of EPA and DHA. (Be aware that some products labeled "krill oil" may actually contain a mixture of krill and fish oil.) One might justify the higher cost of krill on the basis of it containing phospholipids, which may enhance absorption, and the red-colored antioxidant astaxanthin. However, absorption of EPA and DHA from krill has not definitively been shown to be better from fish oil (at best, it may be 30% to 100% greater), and the benefit of astaxanthin is not clear. That is, even if you absorbed twice as much EPA and DHA from krill oil, that would not seem to justify paying ten to twenty times as much for it. Also, as noted in our tests of popular omega-3 supplements, krill oil supplements cannot be tested for spoilage the same way that fish oil supplements are tested, since the deeply colored astaxanthin can interfere with the results.

Both fish oil and krill oil supplements have been reported to have similar side effects, although one study found that krill oil caused more frequent gas/bloating and flatulence.
End info from Consumer Labs

I also have a number of sites I go to for information from sources who don't sell supplements and are practitioners who I have come to trust. One is John Doulliard, an ayurvedic practitioner who sites research. Here is a very interesting article on Krill vs. Fish oil indicating that they have different benefits: http://lifespa.com/omega-3-myths-fish-vs-krill/

And lastly, I really appreciate the in-depth research that Chris Kresser does on any health-related topic, so I often turn to him for his knowledge. Here's a very good overall look at fish oil and fish oil supplements: https://chriskresser.com/the-definitive-fish-oil-buyers-guide/

Enjoy!
37
Nutrition Talk / Re: Stir fry with water instead of oil!
« Last post by ErinL on March 06, 2017, 12:43:04 PM »
To make sautéing in broth even easier, when I make broth I freeze it in ice cube trays (I use the silicone ones) and then move those to freezer bags. Mark the bag with the kind of broth. This way I have an array of broth cubes in my freezer and within moments I have the amount I need: 1-2 cubes for sautéing or 8+ cubes for making a soup/stew.

Save all of your vegetable scraps in a bag in the freezer and when you have a pot-full, add spring water and make veggie broth. I usually add a bunch of parsley, a few carrots, potatoes and such and I only save a few broccoli stems or my broth tastes too much like sulfur.

Save your beef, lamb, pork and chicken bones in the freezer, and when you have enough for the crockpot, make bone broth. I usually make chicken and red meat broths separately. Since I roast a whole chicken 2-4x per month, I make chicken broth regularly, which is great because cooking with chicken broth really adds flavor to my cooking!

BTW Udo's oil is a brand of oil that combines Omega-3, Omega-6 and Omega-9 fats in one supplement.
Here's a link to check out the product: https://www.amazon.com/Choice-3-6-9-Blend-32-Ounce-Bottle/dp/B0010ED3DQ:
38
Nutrition Talk / Re: High-altitude nutritional support
« Last post by ErinL on March 06, 2017, 12:33:43 PM »
For someone looking to move from relative sea level to altitude, I've been advised that it takes someone about 1 week to adjust to an increase in 1,000 feet. So if you're moving from 600 ft to 5,000 ft (average Denver-area cities), then it could take you 4-5 weeks. By adjust, I mean that you'll no longer notice that you're more winded during exercise and affected by the reduced levels of oxygen. You can build your oxygen carrying capacity by starting out in good shape and exercising (aerobic) regularly once you reach your destination. So give yourself some time for your body to adjust. (I moved from Indiana to the Denver area and I noticed that about a month after I moved I wasn't as winded/tired with exercise.)

Also, be advised that drinking alcohol will affect you more at altitude until you adjust also!

Also, as mentioned, ensure you're not anemic (low iron) by testing your iron levels. The ideal test would be a ferritin (iron stores) test to ensure you're in the optimal range of 40-90. Add heme iron food sources (animal foods) to your diet to help build and maintain especially if you're menstruating. If you're low, consider liver pills to build.

I heartily agree with all of the other recommendations: hydration, electrolytes.
39
Nutrition Talk / Re: Stir fry with water instead of oil!
« Last post by tammietsang on March 05, 2017, 08:07:04 PM »
Hi Nori, thanks for the great feedback. I see on your list of saturated fats it doesn't include chicken fat, is there any particular reason to that?

Tammie
40
Nutrition Talk / Re: Fish Oil vs. Krill Oil
« Last post by Nori on March 05, 2017, 08:35:26 AM »
Krill oil is  often preferred for two reasons: sustainability and antioxidants (astaxanthin).  But I would add that seafood lower on  the food chain would be less likely to bioaccumulate toxins such a heavy metals and industry. 
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