Credible Information

          

            Where do you go to get all of your health information? The news? Social media sites? Your gym buddies? Perhaps Dr. Oz? Well, regardless of the source, I am here to explain why the public should be receiving the most recent, accurate, and science-based information. That should be always, not just on occasion. The reason being, our lives depend on science and through science, we can understand how our bodies function and what is considered best for our health. Why should we listen to a celebrity figure that does not have a health science degree, let alone a degree at all? A person may look healthy or sound educated, but in reality, evidence-based information is lacking in our society. I am not here to bash on all sources of media or certain people, but rather to simply help you understand which information you can trust confidently and which information you should avoid. Currently, all of my blog posts are written from journal articles and information I have gathered through an accredited dietetic program. Also, each of my posts are now reviewed and approved by a Registered Dietitian, therefore; the information I am relaying to you is what health professionals support and accept. The information I write about is considered evidence-based; AKA, there has been scientific studies and data to support the evidence.

            All health professionals use the best available evidence in making clinical decisions because there is research to back up the information. Health professionals promote the use of professional expertise where evidence is weak or lacking. Peer-reviewed literature is what health professional utilize in order to give their clients answers and information from the most up-to-date research. This is done to guarantee their clients are receiving the most accurate information possible. This is also a reason why health professionals are required to continue their education through classes, seminars, or webinars to ensure they remain credible in their profession.

            Most people get their health information from social media sites, television shows, or popular magazines. The reason health professionals have a problem with this is because the information from those sources is not always true. Anyone can put information out on the internet, but it should be our job to decide whether or not we believe it. I will give you a hint: IF IT SOUNDS TOO GOOD TO BE TRUE, IT MOST LIKELY IS! Some celebrities claim they can drop 20 lbs FAST with a diet or whatever crazy claim they make and to be honest, that is 1. Not even healthy and 2. Probably not possible for most people. So why do we believe the celebrity verses the professional? I will admit that I always wanted to believe the easy route because let’s face it; it is less work. But reality shows us that whatever is easy, either does not work or does not last. As a society, we should stray away from believing information stemming from sources that get paid off of their popularity. When the source is getting paid (cough cough, Dr. Oz), they are using health information as a way of entertainment to make a profit. Therefore, their claims are usually more extreme than necessary and overly dramatic. Here’s the thing, don’t make everything so complicated and crazy just to get a good TV rating. Rather, it is best to gather information from health professionals whose careers are based off of in-depth education and dedication. They will provide you with information tailored to your needs with supported science research.

If this information so far isn’t enough to convince you, then you should probably keep reading…

       Popularity Literature (thumb down) vs. Scholarly Literature (two thumbs up)

            Journalists that are hired by magazines to write articles are considered to write popularity literature. They cover news and current events and write about people, places, and things, and even express their political views. Some examples include The New York Times, Psychology Today, and Science News. The purpose of this type of literature is to inform the general public while providing an entertainment factor. These sources usually lack references and only have a general summary of information.

            Scholarly literature is written by experts in their field, therefore; they know a ton more information than we do! The authors of the academic articles are employed by universities or education research institutions to write. The articles are then put through a peer-review process, which basically means that before the article can be accepted for publication, several experts in the field review it. The experts suggest changes and recommendations to the editor of the journal article. Here’s a list of some peer-reviewed article sources: Journal of American History, Psychological Review, James Joyce Quarterly, and Annals of the National academy of Science. The purpose of scholarly literature is to communicate research and scholarly ideas to other scholars, students, or anyone interested in accurate and thorough information. The information is particularly very specific and it is backed up by research. The only downsides I could find with scholarly articles are the fact that they use discipline-specific jargon in which the layperson may not understand. The other downside is that scholarly articles are not published frequently because research and the peer-reviewed process take a long time.

            If you don’t like searching for scholarly articles or can’t understand the jargon (no judgment here) or can’t get an appointment with your health care provider soon enough, you can visit www.nutrition411.com. This site is ran by Nancy Collins PhD, RD, LD/N, FAPWCA who has created a valuable source of health information for professionals to go to when they need to gather credible information for their clients. All information is open to the public and she provides information on every health topic you could imagine. The site is constantly being updated to stay up with current health practices and it is easy to use and understand. Check it out when you are curious about anything health related and want a credible source!

Girl on the Grill

 

Okay, so I know I am not the inventor of grilled shrimp, but I am seriously obsessed with my healthy recipe and would love to share this super tasty appetizer. I may be a tad bit bias so you all will just have to try it out for yourself! First of all, I chose shrimp because this fish is high in protein and low in fat. For a 4 oz. serving of shrimp (about 9 pieces), there is only 100 calories, 20g of protein, 0.5g of fat and 3g of carbohydrate. This makes for a healthy choice and a great appetizer (if you even like the taste). Obviously, no one likes just plain shrimp so I have come up with a simple recipe to add some more flavor without adding more pounds to your waistline. Here is what you do...

1. Buy raw shrimp with the tail-on. It should be peeled, chemical-free, and deveined. I get mine from Costco, which is what is in the picture below. In one 2-pound package, there are roughly 31-40 shrimp per pound.

2. To thaw, place the bag of shrimp in the refrigerator overnight then strain. DO NOT run water over the shrimp to thaw because that is apparently really bad and unsafe and I am not exactly sure why, but the bag says so, so just plan ahead and do it properly.

3. Once the shrimp is thawed with no ice crystals, rinse the shrimp under cold water in a strainer then dry with some paper towels by gently squeezing the shrimp.

4. Have a disposable tin pan (I use Caterer's Choice half size steam table pans- 30 come in one pack) and put a drizzle of Extra Virgin Olive Oil along the bottom. 

5. Place the shrimp in the pan and drizzle some more olive oil on top of the shrimp. I would say I used about 4 tablespoons (1/4 cup) at the max for the total amount of olive oil used in this recipe. Extra Virgin Olive Oil is my preference because it is one of the healthiest oils and it is loaded mostly with monounsaturated fat and less amounts of polyunsaturated fat (both good fats) and the taste is perfect with shrimp!

6. Toss the shrimp gently with your hands to coat the shrimp evenly with the olive oil. Next, you should probably wash your hands to get the oil off. Then, sprinkle ~1 Tablespoon of Garlic Powder over the shrimp. Garlic gives a great flavor with only a few calories (~30 calories per Tablespoon).

7. Once the shrimp is coated with garlic powder, cover the shrimp with freshly ground pepper to increase flavor even more. The amount is truly up to you depending how much you like pepper! 

8. Make sure the shrimp are evenly coated with garlic powder and freshly ground pepper. 

9. Next place the shrimp on a heated grill. I first put the grill to high and then once all shrimp are on the grill, I turn down the heat to medium. After about 10 mins, flip the shrimp over to cook for roughly another 10 mins or until the shrimp is no longer transparent and has the desirable grill marks on each side.

10. Place fully cooked shrimp in a pretty bowl and serve. (You can serve them hot or cold...either way they are purely delicious). 

ENJOY :)

You had me at Pinot.

 

We have all heard at one point in our lives that red wine is good for you, but how? I was very interested on this topic especially after realizing I actually enjoy the taste of red wine, so I found some scientific research on the matter. Some studies have shown that moderate alcohol consumption can help prevent heart disease (AHA). Of course there are other ways to promote heart health besides alcohol consumption, such as having a healthy diet, exercising, and maintaining a normal blood pressure (<120/<80 mm Hg). All alcohol forms can have the effect of raising HDL cholesterol in the blood (also known as the "good" cholesterol) and lowering LDL cholesterol ("bad" cholesterol). By lowering LDL cholesterol levels in the blood, there is a decreased risk of plaque build up in the arteries that can cause atherosclerosis, which can lead to a heart attack or a stroke. It is best to maintain a healthy cholesterol to prevent these heart conditions. The American Heart Association defines a healthy cholesterol as <200 mg/dL, which is the level that puts you at a lower risk for coronary heart disease. Anything above 200 mg/dL, will actually increase your risk.

Red wine is the glorified alcohol based on its antioxidants, but it is difficult to determine if red wine has any beneficial effect that is different from other forms of alcohol (AHA). However, polyphenols in red wine (especially Pinot Noir) do have protective effects. Red wine contains resveratrol, a polyphenolic compound found in the skin of red grapes. Polyphenols are considered to be anti-carcinogenic, providing protection in the body against cancerous cells. In large quantities, resveratrol appears to lower blood pressure by increasing nitric oxide levels. However, the latest research on smaller quantities found in 1-2 glasses of red wine is still not yet clear (Krause).

More research is needed to completely understand how the benefits of alcohol and red wine work. If you do enjoy alcohol, my suggestion would be to keep it to red wine considering the protective effects of resveratrol. The recommended dietary allowance (RDA) for alcohol is 1 drink per day for women and 2 drinks per day for men. One drink is defined as 12 oz of regular beer, 5 oz of wine or 1.5 oz of 80-proof distilled liquor (40% alcohol). 

Alcohol does supplies calories, but few essential nutrients. Excessive alcohol consumption makes it difficult to ingest sufficient nutrients without exceeding calorie needs. Also, there are many health problems associated with chronic over-consumption of alcohol. Be mindful of how much alcohol is actually being consumed and only consume alcohol if you are cleared medically and are of proper age (obviously). Drink a glass of red wine with a healthful meal and maybe you won't feel so guilty (it usually works for me). CHEERS!

Sources:

American Dietetic Association. ADA Evidence Analysis Library^®. Available at: www.adaevidencelibrary.org. 

American Heart Association. Alcohol, wine and cardiovascular disease. Available at: http://www.americanheart.org/presenter.jhtml?identifier=4422. 
Mahan, L K, Sylvia Escott-Stump, and Janice L. Raymond. Krause's Food & the Nutrition Care Process. St. Louis (Miss.: Saunders, 2012. Print. 

Bare Fruit Bliss

Chips have definitely made a name for themselves in the American diet and they tend to be an unhealthy staple in many households. However, I have found a brand of chips I LOVE because they won't put a damper on a healthful diet. Bare Fruit has created a healthy snack that makes you believe you have pure gold between your fingers. The best part about this packaged good: ONLY ONE INGREDIENT (organic apples). No sugars have been added along with no preservatives. Basically, you are getting 100% fruit with a desirable crunchy texture. By baking apples, the natural sugar caramelizes to enhance the sweet flavor. This is a perfect snack for when you are craving something sweet and crunchy. I like to put these baked apple chips on top of my oatmeal or in my greek yogurt to provide a different texture while adding a hint of deliciousness. You should be able to find these at Costco, Whole Foods, and Sprouts. Also, they come in differerent flavors such as cinnamon apple and granny smith apple which I am dying to try!

Nutrition Facts

Serving Size 1 oz (about 1/2 cup)

Calories 90

Total Fat 0g

Cholesterol 0mg

Sodium 10mg

Total Carbohydrate 26g

   Dietary Fiber 4g

   Sugars 21g

Protein 0g

If you want more information check out Bare Fruit's website... http://www.baresnacks.com

Ideal Body Weight

What is your ideal body weight? No, it is not the weight where you look the skinniest or the lowest weight you were able to reach in high school. A healthy body weight is defined as the weight associated with health, longevity, and the lowest risk of death. It is what number you see on the scale where you feel your best, you are free of disease, and you can perform activities of daily living. When I learned this in one of my nutrition classes, I was taken aback because it was like the light from heaven shining down. All my life I thought I cared about my body weight so I could look the way I wanted to. Now after getting hit upside the head with accurate information, I feel grounded. The sole purpose of maintaining a healthy weight is to be able to live a long life without health issues, not just to look "good". Although, I must say when you are at a healthy weight, you feel amazing and looking healthy is definitely a plus. Yes, each person is different and we have to accept that as individuals, we are unique. Not everyone has the same goals and desires when it comes to health, but it is a good idea to keep track of your weight as a basic measure. The formula most clinicians use to determine an ideal body weight is the Hamwi Equation:

• Men: 106 lbs for the first 5 feet of height and an additional 5 lbs for every inch over 5 feet; or 6 lbs subtracted from 106 for each inch under 5 feet.
• Women: 100 lbs for first 5 feet of height and an additional 5 lbs for every inch over 5 feet; or 5 lbs subtracted from 100 for each inch under 5 feet.

Example: a 5'6" female is 100 lbs + 5lb(6in) = 130 lbs 

However, it is better to think of your ideal body weight as a range because focusing on just one "ideal" number is a bit too strict and slightly above or below an ideal body weight is still considered healthy. Everyone has a different body frame, so a range is a more useful estimate. Take your ideal body weight and add/subtract 10 lbs to get your range. To complete my example, the 5'6" female would have an ideal body weight range of 120 lbs - 140 lbs. Weight is just one measure to determine health, but it is a good starting place. Don't beat yourself up if you are not currently in your ideal range. Some people can still be free of health issue while being outside the ideal body weight range. The best thing you can do is love yourself and remember there is a purpose for being at a weight that is HEALTHY. It may take time and effort, but in the end it is worth every second to live a long fulfilling life. If you cannot be healthy for yourself, do it for the ones who love you; so you can grow old and see your grandchildren have children, so your children won't have to know what it is like to lose a parent at a young age, so your spouse won't have to be lonely for so long, so your daughter will have her mother to teach her what it means to be a great mother, so your daughter can have her father walk her down the isle, so your son can build a lifelong relationship with his father, grandfather, and his great grandfather.  If you do it for the right reasons, no obstacle can get in your way.

Reference:

Mahan, L. Kathleen., Sylvia Escott-Stump, and Janice L. Raymond. Krause's Food & the Nutrition Care Process. St. Louis (Miss.): Saunders, 2012. Print.

An Introduction to A Spoonful Of Health

My number one passion in life is nutrition. I live, breathe, and eat it (pun totally intended). I am so thrilled to share with the world why health is so dear to me. The more knowledge I gain about nutrition, the more I want to spread the word about the importance of living a healthy life. I have created this blog to hopefully make a positive impact on the way you view your health (I realize I am talking to no one in specific here because this is a blog, but just roll with it). Most people seem to blame their poor health on a lack of time or money. Well here is the thing, make time for your health now or you will have to make time for disease or death later on in your life. I know that sounds harsh, but excuses only go so far. As soon as eating right and exercising become a top priority in your life, you will feel so happy to be healthy that anything less than your best will feel like a waste. Whether you feel the need to improve your health or you just simply enjoy learning new health information, I am here to provide you with as much evidenced-based nutrition information as possible. Stay posted for my favorite products, healthy recipes, nutrition tips, and advice to help promote a healthier YOU!

 

LOVE what you eat.

“Without health, life is not life; it is only a state of languor and suffering.” 

        Buddha