Crave Health

My Food Sensitivity Test

2012-02-29T11:30:00.004-08:00

Don't you love a dietitian that believes in full disclosure? Its fun right?

I have been working with ALCAT, a food sensitivity testing company for over a year now with my patients with great results. Since I am newly married, and kids are the next step, I finally decided to get a test done myself to see if there is anything I'm eating that is causing inflammation in my body that I don't know about!

I chose to do the big test. Go big or go home right? Save up, it costs $1,099 bucks. Ouch. These tests aren't covered by insurance because they don't cause life/death reactions, they are more symptomatic reactions. The tests range from $300 - $1000 depending on how much stuff it tests for. See the list of testing panels here: https://www.alcat.com/store/index.php?main_page=index&cPath=1

The ALCAT Platinum Comprehensive Test

-200 Foods

-20 Food Additives/Colorings

-10 Antibiotics

-10 Anti-inflammatory agents

-10 Environmental Chemicals

-20 Molds

-50 Functional Foods & Medicinal Herbs

Step One: Get the test done. Come get the test kit from me, and take it to the lab. The closest lab is here in Redmond - http://www.google.com/maps/ms?ie=UTF8&hl=en&msa=0&msid=103562171983971674590.00048082ee0030681cc15&ll=47.678801,-122.123798&spn=0.00123,0.001692&z=19

Step Two: Review your results... alone and with an RD!

Here are my ALCAT Test Results... Click "Fullscreen" at the bottom to see.

So I'm highly sensitive to a few tough things, I found that BHT is in my deodorant that I use every day. I'm moderately sensitive to a few staples, chicken, beef, wheat and dairy and also moderately sensitive to aspirin and ibuprofen (Advil) which is good to know!

ABALCATresults

Step Three: Remove Severe & Moderate Reactions. Leave the Mild reactions below.

Ill be removing these over the next month, so stay tuned for an update!

For more info, email me or stop in Crave Health to review your testing options. Ashley@crave-health.com

March Nutrition Clinic: Weight Loss

2012-02-22T16:33:00.002-08:00

Monday March 19th, 6-7pm

The Woodmark Hotel, Carillon Point

Individualized calculations for weight loss, nutrition tips & tricks, exercise expertise from Amanda McVey from Fly Fitness, optional measurements (weight & body fat%)

$20 per person, RSVP required

Ashley@crave-health.com or (425) 828-0100

See you there!

Ugi Fitness: Free Shipping

2012-02-14T13:27:00.000-08:00

Ugi Ball Free Shipping until this FRIDAY (2/17)!

Click link below for Free Shipping Shopping Cart

I just got the 8 lb pink one :)

Fall in love with free shipping at Ugifit.com, offer expires 2/17.

February Nutrition Clinic: Indulgences

2012-02-07T16:20:00.000-08:00

Monday, February 20th, 7pm - 8pm @ The Woodmark Hotel

Come taste wine, eat chocolate and other sweet extras while learning how to incorporate these types of foods into a healthy lifestyle, whether you are maintaining weight or losing weight.

Hear tips and tricks from Ashley (Registered Dietitian) and learn the why behind our desire to use sweets and alcohol as a stress reliever from Melissa (Licensed Mental Health Therapist).

$30.00, Limited Space, Please RSVP at Crave Health

or by calling (425) 828-0100

Crave Health Launch Party!

2012-01-09T19:46:00.001-08:00

LAUNCH PARTY HAS BEEN RESCHEDULED DUE TO SNOW

NEW DATE: WEDNESDAY FEBRUARY 1ST, 6-8:30PM

Crave Health is now at Carillon Point!

We are having a launch party to celebrate our new location and expansion! This is a FREE event and is open house style, so stop by and say hello!

Wednesday February 1st, 6-8:30pm

Crave Health World Headquarters

2260 Carillon Point

Kirkland, WA 98033

(Dress: wear whatever you want!)

Swag Bags for the first 30 guests: Free Supplements, Protein Bars, Brow Wax from GEM, Free Fly Fitness Class, Discounted Massages, No-Dent Hair Ties from K2A Designs, MilkMakers Cookies, Treats from Dianne's Delights - it goes on and on!

Raffle prizes: Free Crave Health Session, box of Purefit Bars, Girly Girl Wine, Surprise Gifts from Stella & Dot, GEM & more!

Cocktails, Mocktails, Wine & Light Apps as well as Crave Health themed Dessert pops!

5-10 min bursts of free time for nutrition questions with Ashley

Meet Melissa Wohlhueter, MA, LMHC, Crave Health's newest addition to the team!

Majoy Supplement and Service Discounts all night

Its Free, its Fun and YOU ARE INVITED!

See you there!

Ashley

Holiday Weight Gain

2011-11-09T11:35:00.000-08:00

According to Joy Bauer, RD (the wonderful RD on the Today Show each morning):

American’s eat an extra ~600 cals per day between Thanksgiving and New Years!

Lets do the math…

600 cals x 35 days = 21,000 extra cals

21,000 extra cals ÷ 3500 cals = Weight Gain of 6 lbs

Its important to prepare for maintenance over the holiday months. Forget weight loss, and definitely forget weight gain. Your goal is to make as many healthy decisions as you make unhealthy ones to prevent that little bit of weight gain that creeps up on you slowly.

Check out this study from 2000:

Holiday weight gain: fact or fiction?
Roberts SB, Mayer J.
Nutr Rev. 2000 Dec; 58 (12): 378-9.

Source: Energy Metabolism Lab, USDA Human Nutrition Research Center on Aging, Tufts University, Boston, MA 02111, USA.

The prevalence of obesity continues to rise and controversy remains regarding the underlying specific causes of this trend. Recently, the magnitude of holiday weight gain and its contribution to annual weight gain were examined in a convenience sample of 195 adults. On average, weight gain during the 6-week winter period from Thanksgiving through New Year averaged only 0.37 kg (0.81 lbs). However, weight gain was greater among individuals who were overweight or obese, and 14% gained >2.3 kg (5 lb). In addition, among the entire population, weight gain during the 6-week holiday season explained 51% of annual weight gain. These results suggest that holiday weight gain may be an important contributor to the rising prevalence of obesity, even though absolute values for weight gain in this study were less than anticipated. Further studies using representative populations are needed to confirm these findings.
PMID: 11206847 [PubMed - indexed for MEDLINE]

Here is how you do it.

1) Always balance out your carbs.

Try to actually make the portions of your carbs, match your protein. This is just a helpful trick, not hard science. But you'll find that the amount of carbs on your plate will mean you'd have to eat a 15 oz steak! So what naturally happens is you back down your carb portions and increase your protein portions. Fills you up and gives you proper nutrition.

2) Choose your beverage calories wisely.

Alcohol and "fluffy" holiday drinks pack a huge calorie punch. So make sure that if you do drink, its something you really enjoy that's worth it to you. Don't just have it because its there. Always flush it through with some extra water for hydration.

3) Self-Accountability.

Weigh yourself right now and write it down somewhere private. Or if you don't have a scale at home like me (seriously), then have your dietitian, trainer or BFF weigh you at their place and then write it down. Weight in again on December 1st, Jan 1st and Feb 1st. You should remain within the same ~3 lb range each time. If you are gaining, think about what may be causing that and make the adjustment. Ignorance is NOT bliss.

BEST OF LUCK! Follow these 3 steps and you'll be the same weight in January that you are now :)

Ashley

Crave Health Monthly Newsletter

2011-11-07T18:49:00.000-08:00

Type in your email below to subscribe to our monthly newsletter beginning in January 2012. Will include nutrition research updates, tips, event info, deals & sales, and lots of great stuff!

10 Wicked Ideas for a Healthier Halloween

2011-10-11T09:00:00.000-07:00

All Treats and No Tricks:

10 Wicked Ideas for a Healthier Halloween

By Crave Health Intern, Sarah Altvater

It’s that time of the year again. Supermarket and drugstore aisles are flooded with sugary sweets in preparation for the scariest holiday of the year: Halloween. But it’s not just the temporary invasion of witches, ghosts, and goblins that makes Halloween a freaky time. The link between excess calorie consumption, obesity, and type 2 diabetes is a frightening fact (1). As the prevalence of these conditions in children continues to increase (2, 3), it’s hard to feel good about distributing empty calorie snacks to every kid in the neighborhood on October 31st.

With these concerns in mind we scoured the stores to locate some healthier candy and candy alternatives for trick-or-treat giveaways.

We used the following guidelines to use in the search for our top ten treat picks:

Dark chocolate. Numerous studies show that polyphenols in dark chocolate are beneficial for cardiovascular health (4). A higher cocoa percentage correlates to a higher concentration of these antioxidants; the higher the cocoa percentage, the better.

*My fav is the 70% dark or darker - more antioxidants! -Ashley

No High Fructose Corn Syrup (HFCS). Cane sugar and other more natural, less processed sweeteners like evaporated cane juice, fruit juice concentrate, honey, maple syrup, molasses, and brown rice syrup are more desirable.

Natural colors and/or flavors. Avoiding artificial ingredients is always a good idea. Natural color substances include spices like turmeric and vegetable and fruit juices like black carrot, beet, and currant. Examples of natural flavors include lemon peel and oil of wintergreen.

“Real food” ingredients. Treats with fruit, nuts, seeds, and/or whole grains like oats and brown rice get a nutritional boost from the fiber, healthy fats, and a variety of vitamins and minerals. The soluble fiber in fruit and oats, plus the protein and fat in nuts actually helps slow down the rate at which sugar enter the bloodstream, preventing sugar “highs” and “lows,” which can be of benefit, especially on Halloween night.

With all this in mind, here are our top ten treat ideas for Halloween 2011. We’re confident all of these items will make your house the hit of the block:

1. Endangered Species chocolate. Kids will love the taste of these heart-healthy dark chocolate squares and, as an added bonus, 10% of the net profits go to a good cause. $6.99 for 20 individually wrapped squares; available at Whole Foods Market

2. Disney Character Playing Cards. Treats don’t have to be sweet, but they do have to be fun! These adorable playing cards featuring the most popular Disney movie characters will do the trick. Available at Costco.

3. Yummy Earth Organic Gummy Bears. These bears aren’t as nutritionally lacking as other gummies as they’re sweetened with real fruit extracts and contain no artificial colors. yummyearth.com; $5.99 for 30 individual packs; available at Whole Foods Market.

4. Organic Brown Rice Marshmallow Treats. Unlike the conventional puffed rice treats which contain nutrient-void white rice and HFCS, these bars contain whole grain brown rice and are sweetened with brown rice syrup and evaporated cane juice. $2.99 for 5 individually wrapped bars; available at Trader Joe’s.

5. 100-Calorie 70% Dark Chocolate Bars. One of these bars is a great small portion alternative to a full size candy bar. $2.99 for a 5 individually wrapped bars; available at Trader Joe’s.

6. Archer Farms Wild Berry Real Fruit Strips. The first ingredient is real organic fruit and the berry color is from carrot and blueberry juices. $5.99 for 24 individually wrapped strips; available at Target.

7. Halloween-themed School Supplies. Kids can put these fun pencils, erasers, and notepads to good use at school and will have fun showing them off in class the next morning. $1.00 for each package or pencils, erasers, and/or notepads; available at Target.

8. Erin Baker’s The Original Breakfast Cookie Minis (Peanut Butter). The whole grain oats and prune puree give this healthier cookie 2 grams fiber while the peanut butter adds to the 3 grams of protein to each one. $3.35 for eight individually wrapped cookies; available at PCC Markets.

9. Kashi Dark Chocolate Coconut Fruit and Grain Bar. This crunchy, high fiber granola bar has a layer of dark chocolate that makes it taste like a candy bar. $3.98 for eight individually wrapped bars; available at Fred Meyer.

10. Play-Doh Fun-sized Cans. Around since the 1950’s, it’s still a blast to play with. $6.99 for 20 mini canisters; available at Fred Meyer.

We wish you a safe, happy, and healthy Halloween and welcome any questions, comments, or concerns you may have about the information in this article.

One last thing: if you’re wondering what to do with leftover Halloween candy, you might be able to bring it to your local dentist’s office and score some loot. Information about the “Halloween Candy Buy Back” program can be found here: http://www.halloweencandybuyback.com/ Enter your zip code in the upper right-hand corner to find a participating dentist.

Sarah

References:

1. Mahan LK, Escott-Stump S. Krause’s Food & Nutrition Therapy. 12th ed. St. Louis, MO: Saunders; 2008: 236

2. Source: National Center for Chronic Disease Prevention and Health Promotion, Division of Adolescent and School Health. Childhood Obesity Facts. CDC Web site. http://www.cdc.gov/healthyyouth/obesity/facts.htm. Updated September 15, 2011. Accessed September 24, 2011.

3. Source: National Center for Chronic Disease Prevention and Health Promotion, Division of Diabetes Translation. Diabetes Facts Page. CDC Web site. http://www.cdc.gov/diabetes/projects/cda2.htm. Updated May 20, 2011. Accessed September24, 2011.

4. Corti, R, Flammer AJ, Hollenberg NK, et al. Cocoa and Cardiovascular Health. Journal of the American Heart Association. 2009;119(10);1433-1441.

New Undergrad Intern!

2011-09-17T11:08:00.000-07:00

Welcome Sarah Altvater - our 2nd undergraduate intern! We now have our original, Alyssa Rieser; our high school intern, Chelsea Polk; and now Sarah! Look for articles written by these lovely ladies and don't be surprised to see them sitting in observing patient appointments.

Ashley

I developed an interest in nutrition in my early twenties when I discovered a link between my frequent headaches and sugar consumption. My interest quickly evolved into a passion, and, three years ago, after spending ten years as a corporate marketing executive in the radio and newspaper industries, I decided to go back to school to become a registered dietitian. I am excited to enter my second year of Bastyr University’s graduate program in nutrition science this fall. Of particular interest to me is the role of food as medicine, especially in the areas of oncology and neurology. It’s truly fascinating to me how proper nutrition can help facilitate healing and recovery in a number of disease states and I plan to focus my future work, both as a nutrition expert and as a researcher, in this area.

I took a break from classes this summer to focus on volunteering and have had some unforgettable experiences including working on an organic farm in Ecuador and counseling diabetic children on carb counting at Camp Sealth on Vashon Island. Currently, I am working as an assistant in the Human Nutrition Lab at Fred Hutchinson Center for Cancer Research and as a research coordinator for a study on Parkinson’s disease at Bastyr University. I am thrilled to be the new intern at Crave Health and am looking forward to learning more about food and health outside of the classroom.

Sarah

What are your numbers?

2011-09-07T16:38:00.000-07:00

In celebration of summer coming to an end and me preaching Vitamin D into the Fall, I thought it was only fair to share my own numbers. Every year, each of you should get a Lipid Panel (cholesterol), Fasting Glucose (diabetes) & Vitamin D Panel (sunlight/seattle) done at your MD's office. Insurance pays for it and it matters to know where you stand health-wise on a cellular level. If you dont have insurance, I offer wholesale lab pricing and can get your labs pulled here at Crave Health for cheap.

So here are my own personal labs from June of 2011:

Lipid Panel

Total Cholesterol: 171

(Healthy Range = Less than 200)

Triglycerides: 80

(Healthy Range = 40-149)

HDL (Happy Cholesterol): 55

(Healthy Range = Greater than 40)

LDL (Lousy Cholesterol): 100

(Healthy Range = Less than 129)

Diabetes

Fasting Glucose: 78

(Healthy Range = 65-99)

Vitamin D Panel

Vitamin D 25OH: 40

(Healthy Range = 30-100)

**Now this is NOT to brag, its just to show you that I have to work hard to maintain my own health as well. I take 5000 IU's of Vitamin D per day to get that vitamin D level up, I work out 3-4 times per week, I take my multivitamin every day and I eat heart healthy fats like nuts and fish to keep my cholesterol low. Does that mean I eat perfectly? No. I still love pizza, wine, chips and salsa, etc. I just try to keep it balanced. At least its nice to know your dietitian is healthy though, right?!

Bring your labs in for an appt and Ill show you how to get them back into the healthy ranges through food, not medicine.

Ashley

Meet our High School Intern!

2011-08-16T11:18:00.000-07:00

Crave Health now has two wonderful interns. Alyssa Rieser is our Graduate level intern and continues to post great articles on the Crave Health blog. We now have a new High School level intern... Chelsea Polk! She will be observing client sessions, updating us on new nutrition research and learning all she can about becoming an RD.

-Ashley

I am so thankful to be the high school intern for Crave Health. I am a senior at Redmond High School and will hopefully be attending college in Southern California in the fall of 2012. Over the past few years nutrition has become a big part of my life. I was a gymnast for 9 years and during my career I struggled with body image. Through the hardships I encountered I learned how to appreciate and care for my body. I am so excited to start working with Ashley and begin learning more about food and diet.

Chelsea Polk

Mindful Eating

2011-08-04T15:03:00.000-07:00

Most of the patients that we see as dietitians struggle with mindless eating on some level. Whether its a severe case of checking out and eating a whole bag of chips, or minor, like coming home from work and going directly to the fridge or pantry. Crave Health intern Alyssa Rieser is going to help you understand the why behind mindless eating.

-Ashley

Have you ever had the experience of eating while under stress - after an argument or rushing to work in the car - and afterwards noticed some digestive upset? Maybe you had a bellyache, felt like your food was “stuck”, or experienced acid reflux. Or maybe you felt completely unsatisfied and were compelled to continue eating past fullness. We’ve all been there before, mindlessly wolfing down our food or eating when in a negative frame of mind. It’s usually followed by poor digestion and discomfort. We know that stress has an impact on health, but too often underestimate the extent of its impact on the digestive system specifically.

Let’s examine what happens on a biochemical level when we eat during a stressful state.

The sympathetic nervous system tells the body to shut down digestion and redirect its energy to other parts of the body for “fight or flight”. The body undergoes many changes occur at this point, including:

Decreased nutrient absorption increased nutrient excretion

Increased levels of serum LDL cholesterol (the "bad" cholesterol) and triglycerides

Decreased gut flora populations (healthy gut bacteria)

Delayed or increased gastric emptying time

Increased oxidative stress and inflammation

Decreased muscle mass

As if that weren’t bad enough, chronic low-level stress is associated with increases in cortisol and insulin, hormones in the body that decrease calorie-burning, increase weight gain, and prematurely age the body.

Yikes! I know this is bad news, but don’t let it stress you out too much yet. By altering your approach to mealtimes you can immediately reap the benefits of better nutrient assimilation, smoother digestion, and a faster metabolism.

Termed eating mindfully, it involves slowing down at mealtimes and cuing in to how you feel on an emotional and physical level. Some of the other benefits of mindful eating include reducing overeating, being satisfied with less, and developing a more joyful relationship with food. A registered dietitian can work with you to not only improve what you’re eating, but how you’re eating. Here are some tips to get you started:

Make your eating environment peaceful and beautiful - light candles, sit beside a window or outside, place a bouquet of flowers on the dinner table.

Avoid distractions - put away work, turn off the television, and eat away from the computer. This is not the time to multitask.

Take 3 slow, deep breaths before beginning a meal to set a slow, relaxed pace. Pay attention to your breathing throughout the meal, reminding yourself that oxygenation helps fuel digestion.

Practice gratitude. Begin your meal by saying grace or having a moment of silence to acknowledge the nourishment you are about to receive.

Place your fork or spoon down between bites and chew each bite thoroughly.

Savor each morsel of food, paying attention to texture, flavor, and any sensations that arise.

Share your mealtimes with others. Make this a time to enjoy the company of your loved ones. Studies show that families that eat together are closer and experience a greater sense of well-being.

Choose quality over quantity. Prepare meals with the freshest, highest quality ingredients you can afford.

Get in the kitchen. Cooking is a powerful way to develop a more positive relationship with food. When we nourish ourselves and others, we derive more satisfaction from eating.

If you’re interested in learning more about eating mindfully, the following books are a great place to start: The Slow Down Diet by Marc David, Intuitive Eating by Evelyn Tribole, and Eating Mindfully by Susan Albers, Psy.D.

by: Alyssa Rieser

Yelp Deal

2011-08-02T16:26:00.000-07:00

$88 for $110 Certificate to Crave Health

*Only 100 available!*

http://www.yelp.com/biz/crave-health-kirkland

ADD/ADHD Nutrition

2011-07-25T13:41:00.000-07:00

There has been a lot of questions lately about what we can do to help ADD and ADHD symptoms. There are a lot of nutritional connections with this behavior and many of my clients have seen dramatic improvements! So I asked Crave Health intern Alyssa Rieser to get the latest research together and put it into an easy to use guide for our patients! Both kids and adults can use the following guidelines to try and see if you or your child's behavior gets better.

By Alyssa Rieser

Attention Deficit Hyperactivity Disorder (ADHD) is a psychiatric disorder characterized by a continuous pattern of inattention, distractability, impulsivity, and hyperactivity. The exact cause of ADHD remains unknown, though certain factors such as genetics, food allergies, hyperinsulinemia, artificial food additives, and environmental toxins have been implicated in its development. Dietary approaches aimed at nourishing the brain and nervous system have been used with success to manage symptoms. In general, try to avoid processed and manufactured foods, instead choosing vegetables, fruits, and whole grains. Strive to eat a diet that is 80% whole foods-based, using the following guidelines:

Increase your intake of calcium and magnesium. These two minerals work together to regulate muscle function and produce a calming effect on the nervous system. Food sources include dark leafy greens (kale, collards, swiss chard, spinach); seeds (sesame, pumpkin, sunflower); beans (soybeans, navy beans, black beans); salmon and halibut; yogurt and milk.

Eat a high-protein/low-carbohydrate diet, especially at breakfast. Proteins supply the body with amino acids needed to prevent hypoglycemia - a condition which has many similar symptoms as ADD/ADHD.

Increase your intake of essential fatty acids, especially DHA. EFAs are crucial for normal brain development and function and are often deficient in individuals with ADD/ADHD. The best food sources are cold-water fish such as salmon, herring, and tuna.

Remove refined sugar and simple carbohydrates from your diet.

Dairy products have been known to worsen behavioral problems in individuals with ADD/ADHDH.

Eliminate junk food and all foods that contain artificial colors, flavorings, monosodium glutamate (MSG), yeast, or preservatives; and foods that contain salicylates. Foods that contain naturally occurring salicylates include almonds, apples, apricots, all berries, cherries, cucumbers, currants, oranges, peaches, peppers, plums, prunes, and tomatoes.

Avoid carbonated beverages. These contain a large amount of phosphates, which may be responsible for hyperkinesis (exaggerated muscle activity). Meat and fat are also high in phosphates.

Avoid caffeine, alcohol, and cigarettes.

Consider trying an elimination diet. Food allergies (including wheat, soy, corn, dairy, shellfish, nuts from trees such as walnuts, and peanuts) and food additives (such as dyes and preservatives) have been reported to aggravate the symptoms of ADHD.

Choose outdoor physical activities or activities to expand creativity in favor of watching television or playing video games.

And as far as supplement help goes, a great Gluten Free multivitamin which you can find anywhere would be a fabulous addition. The necessary addition in my mind is the BEST probiotic that was specifically designed for ADD and ADHD, HLC Mindlinx by Pharmax. Its designed to eat accidental gluten and dairy that you may ingest. Many of my clients have seen improvements just by adding the probiotic alone.

Out of Office July 1st - July 20th

2011-07-01T13:13:00.000-07:00

Food Allergies & Sensitivities

2011-07-01T11:42:00.000-07:00

Ever wonder if you may have an allergy to food? Chances are if you have an allergy, you already know it! But those with a sensitivity or intolerance may be curious due to random GI distress, skin irritation, mood swings, etc.

Crave Health intern Alyssa Rieser is going to straighten out the confusion on these differences and Ashley will explain some options for next steps if you may suspect a food sensitivity or intolerance.

Adverse reactions to food are increasingly common - from peanut allergies to celiac disease to lactose intolerance. The National Institute of Allergy and Infectious Diseases reports that approximately 5 percent of children and 4 percent of adults in the United States are affected by food allergies. Far more people have a food intolerance, but the two conditions are often confused because they have similar symptoms.

Food Allergy

A true food allergy is caused by a hyperactive response by the immune system to a normally harmless component of a food, most often a protein. The immune system reacts to the protein by producing immunoglobulin IgE antibodies which induce a range of possible symptoms, affecting numerous organs:

Skin: hives, itching, eczema, dermatitis, and swelling of the lips and face.

Gastrointestinal: nausea, vomiting, diarrhea, cramping, and a tingling or burning sensation in the lips and mouth.

Respiratory: nasal congestion, runny nose, sneezing, throat swelling, wheezing, and difficulty breathing.

The reaction is usually immediate and happens even when consuming just a small amount of the offending food. Responses range from mild to severe. Rarely, a person may go into anaphylaxis, a life-threatening allergic response that causes the airways to close and blood pressure to drop dangerously low. There are 160 foods known to cause an allergic response. Of those, eight account for 90 percent of all allergic reactions: milk, egg, peanuts, tree nuts (walnuts, cashews), fish (pollock, salmon, cod, tuna, snapper, eel, and tilapia), shellfish, soy, and wheat. Because of the risk of anaphylaxis, even in those who have had mild reactions previously, individuals with food allergies need to completely avoid the triggering food.

If you suspect you have a food allergy, it is best to see an allergist for testing and diagnosis. The three most common tests are the skin prick test, blood test (RAST), and food challenges. The skin prick and blood tests detect IgE antibodies that form in the blood when an allergenic food is consumed. Neither test detects non-IgE allergens however. The advantage of the skin prick test is that the result is available in minutes, however the RAST test can detect multiple food allergens at once. In a food challenge test, the allergen is administered to the patient in the form of a pill so it may be directly ingested. The person is then observed for signs and symptoms. The disadvantage of this test is that it must be done in a hospital under professional supervision because of the risk of anaphylaxis.

Food Intolerance

In contrast to an allergy, a food intolerance does not involve an immune system reaction. It is more common and generally less serious. Symptoms, while more often limited to digestive distress, may include any of the following: nausea, stomach pain, gas, cramps, bloating, vomiting, heartburn, diarrhea, headaches, irritability, and nervousness. The response time is slower, anywhere from 30 minutes to 48 hours, making this condition more difficult to diagnose than a food allergy.

The most common food intolerances are to:

wheat and other gluten-containing grains
sugar found in fruits and honey (fructose)
cow’s milk and dairy products
corn

While food allergies are caused by the IgE-mediated immune response to a normally harmless protein, food intolerances have a wide variety of causes including:

Absence of a digestive enzyme. For example, lactose intolerance is due to the lack of the enzyme called lactase which helps us to digest the sugar lactose found in milk products.
Sensitivity to food additives, such as sulfites used to preserve dried fruit, canned goods, and wine.
Sensitivity to chemicals naturally occurring in food such as salicylates, nitrates, and amines. Salicylate-containing foods include apples, citrus fruits, strawberries, tomatoes, and wine. Amine-containing foods include chocolate, cheese, bananas, avocado, tomato, beer and wine.
Celiac disease is a permanent intolerance to gluten (a protein found in wheat, spelt, kamut, barley, and rye). This condition is often hereditary, and has an autoimmune component. As long as gluten is in the susceptible person’s diet, the body attacks its own tissues. This results in inflammation and atrophy of the digestive tract, eventually leading to malabsorption and serious nutritional deficiencies.

Tests for a food intolerance include hydrogen breath testing for lactose intolerance and fructose malabsorption, elimination diets, and ELISA testing (a blood test) for IgG-mediated immune responses to specific foods. Elimination diets are a popular choice among individuals who experience non-specific digestive distress, headaches, and other symptoms. Under the care of a registered dietitian or other qualified health-care professional, the patient completely removes all foods that may be causing an adverse reaction (this varies, but at least includes the removal of soy, eggs, dairy, and gluten). After a predetermined period of time, the patient slowly adds the foods back into their diet, one at a time, and watches for adverse reactions.

With either condition, it is helpful to talk to a registered dietitian about diet modifications. An RD can help you identify which foods are safe to eat, ensure that you’re getting all the vitamins and minerals you need, teach you how to identify hidden allergens by reading ingredients labels, and support you in making any necessary lifestyle changes to maintain health and well-being.

If you suspect that you may have a food sensitivity, you can begin an elimination or challenge diet with an RD, or you can get an IgG-mediated blood test. The unfortunate thing is that insurance will not cover IgG-mediated tests since its not considered necessary. There are lots of great companies that offer these tests, our favorites here at Crave Health are the ALCAT test and the 90 Food Metamatrix Test. All IgG tests cost around $300 and some more comprehensive tests can be more expensive. Contact Ashley for more info, the best test for you, and pricing options.

-Alyssa & Ashley

Vitamin D

2011-06-09T15:14:00.000-07:00

A little bit of "word sunshine" from Crave Health Intern, Alyssa Rieser on Vitamin D!

The sun setting at the top of Newcastle Golf Course in May

Over the past couple of years vitamin D has become a hot topic, especially here in the Pacific Northwest. Having an insufficient amount has been linked to illnesses including heart disease, cancers, high blood pressure, autoimmune disorders, depression, diabetes, obesity, fibromyalgia, and bone loss. Wow! I bet this leaves you wondering what vitamin D status doesn’t impact. Last year, the Institute of Medicine released new daily recommendations for vitamin D, leaving many people to wonder whether they’re getting too much or not enough.

Why It’s Important

So what is vitamin D, and why do we need it? Also called the “sunshine vitamin”, it is a fat-soluble nutrient that acts like a hormone. It has many important roles in the body including calcium absorption and bone health, proper immune function, supporting mood stability, and regulating blood sugar. This is a short list; research is continually discovering new ways vitamin D impacts health. It used to be that everyone thought of vitamin deficiency as only causing rickets. We now know that an insufficiency has wider effects. Symptoms include porous bones, bone pain, easy fracturing, and muscle wasting – though you could easily be deficient without experiencing any of these.

A note from Ashley:

Studies also link a lack of Vitamin D to "Seasonal Affective Disorder" or SAD. SAD refers to episodes of depression that occur every year during fall or winter. Symptoms improve in spring and summer. Although the true cause of SAD isnt known, many people see an improvement in depression type symptoms after supplementing with Vitamin D.

Sources and Recommendations

Humans synthesize vitamin D naturally when the skin is exposed to UBV rays in sunlight. Because of this, deficiencies are common in northern climates where sun exposure is infrequent (like here in Seattle!) The IOM’s most recent recommendation for vitamin D intake from supplements is 600 IU a day for most healthy adults. The RDA increases to 800 IU a day for adults age 71 and older. Supplements are considered safe is doses up to 4,000 IU a day. To insure optimal absorption, purchase a supplement that provides D3 (cholecalciferol) rather than D2 (ergocalciferol). Vitamin D is difficult to obtain from food alone, especially in the absence of frequent sun exposure.

Good dietary sources are:

Fish liver oils, such as cod liver oil (1 T)	1,360 IU
Cooked wild salmon (3.5 oz)	360 IU
Cooked mackerel (3.5 oz)	345 IU
Sardines, canned in oil, drained (1.75 oz)	250 IU
One Whole Egg	20 IU
Porcini mushrooms (4 oz)	400 IU

Frequently consuming these foods and getting adequate sunlight exposure (10 to 20 minutes a day if possible) can help provide you with enough vitamin D. If you aren’t getting enough sun or are experiencing any of the symptoms of deficiency, consider having your blood level tested. A deficiency is easily reversible through supplementation within several months, and should be managed by your primary care physician.

Alyssa

Supplements available at Crave Health for Vitamin D are "Sunny Gummies" Lemon and Tangerine Flavored gummies containing 1000 IU's or 400 IU's. No allergens, no artificial ingredients, made by Rainbow Light.

During your annual exam or physical, you should ask your MD to pull a Vitamin D level. Ashley's was at 36 last year. Reference range being 32-100!!

Crave Health Updates 2011

2011-05-02T10:23:00.000-07:00

Thank you to all of my loyal clients, colleagues and blog followers for being a valued part of Crave Health. Please note the following changes and updates for Crave Health this year.

1) General Rate Increase

I, along with my medical billing team have worked hard since opening in 2008 to keep nutrition services affordable for individuals and families that may or may not be covered by insurance. We are proud to offer some of the lowest private pay rates in the greater Seattle area and intend to continue to keep nutritional counseling as affordable as possible. Crave Health private pay rates are currently set at $100 per hour and $50 per half hour appointment. These rates will be increased to $110 per hour and $55 per half hour effective on May 1st 2011 in order to cover operating costs and continue to offer the following options:

Sliding Scale Fees: Based on income, private pay rates slide to accommodate those in financial hardship, students or those that have used all of their insurance benefits for the year. Click here for our sliding scale fees.

Preferred Discounts: Discount of 20% on private pay fees to those with minimal insurance coverage and a high need for intensive nutritional counseling.

Free Birthday Appointment: Each of my clients receives a birthday card from me during their birthday month good for 1 free follow up session that must be used in that 6-month period.

This is Crave Health’s first rate increase and will only effect those who are currently paying out of pocket for services, as insurance companies have set reimbursement rates regardless of the practitioners private rate.

2) Supplements Available at a Discount

Crave Health has clinical relationships with several high-quality and researched supplement companies and will be offering all supplements at a discount of 15% off of Manufacturers’ Suggested Retail Price (MSRP). I carry brands that I personally take and stand by.

Nordic Naturals – Pharmaceutical grade fish oils www.NordicNaturals.com

Pharmax – Research-based general and specialty probiotics and prebiotics www.PharmaxLLC.com

Rainbow Light - All natural and certified organic food-based supplements. Sunny Gummies Vitamin D and Food-Based Calcium. www.RainbowLight.com

Standard Process – Organic, whole-food based supplements, the best Multivitamin out there. www.StandardProcess.com

Please feel free to contact me via phone or email with any questions or concerns. Thank you for your support!

Sincerely,

Ashley A Harris, RD, CD & The Crave Health Team

Gut Check: Probiotics and Your Health

2011-04-26T17:58:00.000-07:00

I’m sure you’ve heard about these little healthy bacteria but probably aren’t sure what exactly they are or what they do. Well Crave Health intern Alyssa Reiser is here to tell you how great these little guys are and how you can help ease your digestion (yes including the thing no one talks about – healthy bowel movements) and care for your gut!

The FAO/WHO define probiotics as live microorganisms which when administered in adequate amounts confer a health benefit on the host. Translation: these are beneficial bacteria. That concept may seem counter intuitive at first - most of us have been taught that bacteria are dangerous to our health, and we attempt to eliminate them with antibacterial soaps and antibiotics. Probiotics, however, function to assist your immune system via recolonization of the digestive tract with “friendly” bacteria. Having a healthy population of gut bacteria is essential to having overall good health. Without them your body becomes inefficient at synthesizing vitamins, absorbing nutrients, and protecting itself against pathogens.

Probiotics are helpful for individuals who have an imbalance of healthy and harmful bacteria in their intestines. This can happen after taking antibiotics or suffering a bout of diarrhea. For many people, consuming probiotics on a regular basis has helped to resolve digestive issues. There is also evidence that probiotics may be therapeutic in regulating overall immune response and treating conditions including IBS, ulcerative colitis, eczema associated with cow’s milk allergy, ulcers, and yeast infections. Most people can safely consume probiotics, though it is recommended that you discuss the decision with your physician or dietitian first.

Good food sources of probiotics include yogurt, kombucha, fermented and cultured vegetables, and water kefir. Supplements are also available, and can be an important adjunctive source of beneficial bacteria for people with damaged intestinal mucosa. Most health food stores carry supplements in both pill and liquid form; look for a brand that has been refrigerated and contains at least 1 billion microorganisms per serving. There are general probiotics containing some of the major strains of healthy bacteria like Lactic Acid Bacteria (LAB) and Bifidobacteria, which are great for anyone looking to maintain a healthy gut. Some great general brands include: HLC Maintenance by Pharmax, or Align Probiotics. For those who have a gluten or dairy intolerance (or for children/adults who have Autism), there is a great specialty probiotic called “HLC Mindlinx” made by Pharmax is an excellent option. It contains a specific strain of bacteria, Lactobacillus rhamnosus (CLT341), which helps to digest any accidental gluten or dairy that is ingested.

In summary, probiotics are a great benefit to maintaining a healthy digestive system and are an easy and gentle way to care for your gut. Eaten in whole food form or via supplements they are a fabulous addition to your health routine!

Alyssa

Some prices & availability of probiotic supplements:

HLC Maintenance – 120 caps, $36.30 (tax included)

*Available at Crave Health

General probiotic great for those with already balanced digestion and gut health. Ashley takes this one daily ☺

HLC High Potency – 120 caps, $55.75 (tax included)

*Available at Crave Health

For those with current gut or digestion issues. Great to start with these until issues resolve and then move to HLC Maintenance.

HLC Mindlinx – 60 caps, $40.87 (tax included) or 60g powder, $37.13 (tax included)

*Available at Crave Health

Specialty probiotic for those with gluten or dairy sensitivity or for children or adults with Autism.

Align Probiotic – 42 caps, $47.07 (tax included)

*Available over the counter anywhere

General probiotic for those with or without gut issues.

**Please email Ashley@Crave-Health.com with interest in purchasing any of the above listed products.

What's in a Peep?

2011-04-12T08:57:00.000-07:00

By Crave Health Intern Alyssa Rieser

Easter is almost here, and the grocery stores are stocking their shelves with chocolate bunnies, Cadbury eggs and, of course, Peeps. We were curious about what the colorful, marshmallowy Peeps are made of and how much nutritional value they have. After a little bit of research, I have some answers to share with you. Here's a rundown of what you'll see on the nutrition label:

• 140 calories per five-chick serving (28 calories per chick)

• 0 grams fat

• 15 mg sodium (1% of the DV)

• 26 grams carbohydrate (12% of the DV)

• 1 gram protein (2% of the DV)

• 34 grams of sugar - that's almost 9 teaspoons of sugar!!!

While the Peeps might seem like a good indulgence because they are low in calories and have no fat, consider that they also have zero nutritional value. Providing no vitamins or minerals, the consumer is getting 'empty calories'. And that's not the worst news. These are the ingredients for the yellow chicks: sugar, corn syrup, gelatin, potassium sorbate (a preservative), artificial flavors, yellow #5 (tartrazine), and carnauba wax. These ingredients are combined to form a 'food' that is nearly indestructible. Scientists at Emory University performed experiment on Peeps to see how easily they could be destroyed using agents such as cigarette smoke, boiling water, and liquid nitrogen. It was found that these cute little confections wouldn't completely dissolve in anything, including acetone, diluted sulfuric acid, and sodium hydroxide. It kind of makes you wonder what happens once a Peep is in your stomach, doesn't it?

Michael Pollan, author of In Defense of Food: An Eater's Manual, famously gave the advice that if your great-grandmother wouldn't recognize it as food, then neither should you. Food additives and preservatives have been linked to cancer, allergic reactions, and other deleterious health effects. Corn syrup is recognized as one of our nation's top dietary contributors to the obesity epidemic. You can check the safety status of any food ingredient on the FDA's website here.

In the context of an otherwise healthy, whole foods based diet, eating a few Peeps won't cause any harm but it isn't the most nutritionally sound choice. As an alternative treat for your Easter baskets, try Annie's Organic Tropical Treat Bunny Fruit Snacks. Each snack pouch contains only 70 calories, 18 grams carbohydrate, 10 grams of sugar, and 100% of your daily recommended intake of vitamin C. Another good option is dark chocolate, which contains cancer-fighting antioxidants and other phytochemicals that are beneficial to heart health and stimulate the production of endorphins (promoting an overall feeling of pleasure and well-being). Bunny ears, anyone?

Alyssa

Supplement Sale!

2011-04-05T12:03:00.001-07:00

Crave Health carries several different supplement lines:

Nordic Naturals

Standard Process

Medi-Herb

Pharmax

Seroyal

We have several Standard Process supplements that are approaching their highest potency date, and I would love for my patients to use them at highest potency. Since Standard Process is 100% whole food based and organic, the supplements do not ever expire, they just lose potency over time. Here is a better statement from a Standard Process Representative:

Standard Process & MediHerb products do not have an expiration date. The date on the bottle is the “Best Used by Date”, which means that the products are at their highest potency before that particular date.

Therefore, the following supplements are now 25% off:

Cataplex B (90 tablets) Regular Price $9.50 / Sale Price $7.50

A B-complex supplement to support energy and macronutrient breakdown.

Calcium Lactate Powder (12 oz) Regular Price $38.00 / Sale Price $28.50

Supports absorption of Calcium and Magnesium. Great for young girls or women with Osteopenia/Osteoporosis.

Congaplex Chewable (90 tablets) Regular Price $11.50 / Sale Price $8.50

Provides short term support for the immune system. Perfect for right now. Raspberry flavored.

Immuplex (40 capsules) Regular Price $12.50 / Sale Price $9.50

Daily immune system support. For those with young kids, or teachers, anyone who seems to get sick often.

Paraplex (90 tablets) Regular Price $17.00 / Sale Price $12.75

Promotes normal sugar and carbohydrate metabolism. Essential for those "sugar addicts" out there!

Please let me know if you are interested in any of the sale items or other supplements from these lines that you find interesting on their websites and I'd be happy to discuss if they would be appropriate for you.

Ashley

Phone: (206) 491-8188

Email: Ashley@crave-health.com

The French Paradox

2011-04-03T18:40:00.000-07:00

by Crave Health Intern Alyssa Rieser

Fresh, crusty baguettes. Rich, creamy cheeses. Sausages. Quiche. Croissants. Crème brulee. Wine. The foods of the French – fattening and forbidden according to American sensibilities. We are much more likely to choose “safe” foods with labels like sugar-free, low-fat, low-calorie, zero-calorie, no-sugar, or no fat. The global diet foods business is expected to exceed $200 billion by 2015, with American consumers leading the market. But for all our frozen Weight Watchers meals, diet sodas, and nonfat yogurt, we are still fat. Adult obesity rates are near 34%, making us the fattest country in the world. By comparison, the French obesity rate is near 11%. This is what is known as the French paradox – the observation that despite diets high in saturated fat and alcohol, the French have lower incidences of obesity and coronary heart disease than Americans. Clearly our high protein, reduced fat diets are failing to control our waistlines and reduce our incidence of chronic diseases. We would be wise to look to the French for new strategies. Two books have been written that address the differences in traditional American and French diets: The Fat Fallacy by Dr. Will Clower and French Women Don’t Get Fat by Mireille Guiliano. These authors suggest that the French’s ability to stay slim can be narrowed down to the following factors:

Good fats versus bad fats — French people get up to 80% of their fat intake from dairy sources, including whole milk, cheeses, and whole milk yogurt. Americans obtain much of their dietary fat through animal sources (like beef and pork) and processed foods (like trans fats found in shortening and margarine).
The French consume higher quantities of fish (at least three times a week) and more vegetables.

Lower sugar intake — American low-fat and no-fat foods often contain high concentrations of sugar. French diets avoid these products preferring full-fat versions without added sugar.

The French avoid common American food items, such as soda, deep-fried foods, snack foods, and especially pre-prepared and processed foods.

Sitting down and eating mindfully (no multitasking and eating while standing up, watching TV, or reading). Meals are a social activity, and eating alone is discouraged.

Eating smaller portions of more things (each meal averages 3 courses).

The French eat seasonally and locally, knowing that their foods are fresher and have a better flavor.

The French drink more wine and less hard liquor. They also consume more liquids in general – soups at meals, and water or herbal tea between meals.

The French walk everywhere and are overall much less sedentary than Americans.
Let’s distill all this information down to three dimensions of eating behavior that we can all follow: eat for nutrients, eat for pleasure, and eat with other people. Equally important, increase the amount of physical activity you engage in. This doesn’t necessarily mean sweating it out at the gym. Move for enjoyment by gardening, going on a bike ride, or hiking. Being healthy doesn’t mean denying yourself great food or forcing yourself to run on the treadmill everyday. By adopting the French attitude and eating according to the pleasure principle, you can indulge in moderation without guilt and experience more joie de vivre overall.

Alyssa

New Website!

2011-04-01T12:40:00.000-07:00

Thanks to the hard work of brand designer Lou Maxon and web designer Aliki Cooper, Crave Health has a brand new website that went live today! This is no April Fools - its just a beautiful website :)

Check it out! www.crave-health.com

Meet our Intern!

2011-03-26T12:30:00.000-07:00

I'd like to introduce Crave Health's newest intern from the undergraduate nutrition program at Bastyr University: Alyssa Rieser!

Alyssa will be with me through at least June 2011 and most likely through the end of her undergrad career :) She will be guest blogging in April as well so look for her upcoming posts!

I became interested in nutrition while working at an acupuncture clinic in Asheville, North Carolina, where practitioners achieved success by making a transition to a whole foods diet a standard part of all treatment plans. Inspired by the positive physical and psychological changes the clients experienced, it became my goal to be a registered dietitian and help others optimally nourish themselves. I moved to Washington in the summer of 2010 to pursue a MS in Nutrition from Bastyr University. In the past several years I have been involved in Slow Food, farm to school programs, and other branches of the food justice movement. Currently I am leading the Greenwood Community Kitchen and have a cooking blog: Figs and Fennel where I focus on seasonal, local food. I am passionate about sustainable food systems and have strong interests in community nutrition and public health policy.

Alyssa

Add "Registered Dietitian" to 425's Best of Edition!

2011-03-16T22:02:00.000-07:00

425 Editors and Staff,

I have just returned from Tokyo, Japan this morning, safe and sound. I was there on business with my fiancée when the earthquake hit. Prior to leaving for Japan, I was discussing 425’s “Best of” list for 2011 with several 425 associates. Now that I am back safe I wanted to return to my first business priority!

I am disappointed that there is no category for “Best Registered Dietitian” this year, but would like to take on the challenge and advocate having it on the list for next year. Nutrition is such a hot topic with the epidemic of obesity, childhood obesity, diabetes, hypertension, eating disorders and on and on. Nutrition plays a vital role in all disease states, especially the main issues plaguing our country at present. Registered Dietitians, or RD’s are trained for 5+ years in nutritional science specific to the human body, complete a residency just like an MD in a hospital setting and then are required to pass a national exam much like the Bar Exam. This matters because the term “Nutritionist” is not a licensed term and requires no credentials, background or training. So in advocating for my profession I hope you consider the specific title of “Registered Dietitian” to note that there is a major difference and impact on quality of care.

To give one very recent example of why I believe what I do is worth noting: a patient called my office recently wishing to seek nutritional advice for a rare disease that causes her extreme pain. The only treatment is surgery, which is extremely risky for the patient. After education and recommendations for a completely anti-inflammatory diet, she went 3 consecutive days without any pain and is continuing to feel better than she has since diagnosis.

Nutrition can change lives and I love what I do. Please consider adding “Registered Dietitian” to your most loved “Best of” issue of 425 Magazine! (http://425magazine.com/best_of_425)

Thank you so much for your time and consideration.

Ashley A Harris, RD, CD

Owner and Registered Dietitian at Crave Health

CC: Mailed copy to Premier Media Group Bellevue

Japan Update

2011-03-11T21:16:00.001-08:00

It is now about 2:15 pm on Saturday the day after the earthquake here in Japan. We are stuck as our flight out of Narita airport today was cancelled and have been re-booked for a flight on Monday afternoon back to Seattle.

Crave Health appointments this week have been cancelled.

We are safe in our hotel and they were kind enough (after begging) to extend our stay another 2 nights at The Mitsui Garden Hotel in Ginza. Our friend Kaneya-san takes a train 90 mins into Tokyo each day from Yokohama...last night he was stranded as trains were shut down and traffic was gridlocked, so he WALKED. It took him 6 hours to walk home! Is that not the craziest thing ever? He made it safe and sound but it is very cold here, not to mention scary with all the aftershocks. Just one of many crazy stories from over here.

Tyler and I were featured in an article in the Kirkland reporter sharing our story if you would like to check it out: http://www.pnwlocalnews.com/east_king/kir/news/117825348.html

Front page of the paper this morning

The one convenient store open this morning - shelves were totally cleared of food and snacks

To show we are in good spirits!

I will be back in Seattle hopefully in a few days and will be in contact via

Email: Ashley@Crave-Health.com

Facebook: http://www.facebook.com/CraveHealthWA and

Twitter: @cravehealth

Thanks for all the support and thoughts!

Ashley

Earthquake in Japan

2011-03-11T00:32:00.000-08:00

My fiancee Tyler and I are in Tokyo, Japan currently and did experience the 8.9 earthquake today. We are both okay and are staying on the 19th floor of the Mitsui Garden Hotel in the Ginza district. We still have power and access to email and internet at this point. We are having many aftershocks and are being warned of 6-10 meter waves from a Tsunami that may be coming. We can see Tokyo Bay from our hotel room and should be safe should the Tsunami hit.

To my patients scheduled this upcoming week - we are set to fly out of Narita Airport tomorrow but will likely not be able to fly out. I will try to contact scheduled patients via email as soon as I can.

Thank you for your prayers and I will try to continue to keep you updated!

Ashley

Elementary Nutrition

2011-03-03T11:31:00.000-08:00

I spent the day on Wednesday at Woodin Elementary School on the Woodinville/Bothell border with my best friend and Woodin PE teacher, Jaclyn Rice. A part of the elementary PE curriculum now is nutrition focused, which is wonderful! They do a segment and test called "Mrs. Trimbles Muffins" where they learn about Carbohydrates, Proteins, Fats, Saturated Fat, Trans Fat, Fiber, Vitamin A and C, Iron, etc, etc.

During "Wildcat Wednesday" at Woodin I was able to spend about 25 minutes with each class (6 classes in one day contain the entire school!) 1st grade-6th grade. Here are some clips and photos from the day:

Kids understand science. I had drawings of molecules of saturated and trans fats up on the board and they totally got it. They were able to understand the word macronutrient vs. micronutrient and they walked away with a better understanding of why food is so important for their health.

Nutrition should be taught in school on a science level starting in kindergarten and repeated each year.

Kudos to Northshore School District, Woodin Elementary and most of all their PE teacher, Miss Jaclyn Rice for taking the time to utilize an RD to teach nutrition to her classes!

March is National Nutrition Month

2011-03-01T12:18:00.000-08:00

Welcome to March 2011 - National Nutrition Month!

This month, registered dietitians across the United States will be downloading their brains via blogs, newspapers, magazines, tv and radio interviews to get up to date and correct nutrition advice to our public.

This years theme is "Eat Right with Color". If you do one thing this month, try to get as many colors on your lunch and dinner plates as possible. Different colors note different micronutrients and phytochemicals, all of which have different roles in the body. The more color the better!

Registered Dietitian Day is next week on Wednesday March 9th. Instead of filling my office with gorgeous flowers this year (haha) please just do one thing for me on my national day of awesomeness...learn the difference between a Nutritionist and a Registered Dietitian!!! Click here to learn: http://crave-health.com/aboutTheRD.html

Happy Nutrition Month!

Ashley

UW Eating Disorder Event

2011-02-22T12:26:00.000-08:00

National Eating Disorder Awareness Week is February 20-26th 2011 and is put on by NEDA (www.nationaleatingdisorders.org) around the nation.

Dr. Mehri D. Moore, M.D. is the program founder and medical director for The Moore Center for Eating Disorders here in Washington State.

In celebration of National Eating Disorder Awareness Week, Dr. Moore will be speaking on an expert panel at the University of Washington on eating disorders and body image on Monday, February 28 from 5-6 pm at the Parrington Hall Forum on the UW campus.

Dr. Moore will be joined on the panel by Dr. Emily Cooper, Lisa Geraud, LMFT, RD and Julie Church, RD, CD.

The event is sponsored by the Student Health Consortium at UW and is open to students, professionals and the public. Anyone interested in learning more or joining the discussion please RSVP to Liz at edill@moorecenterclinc.com or 425-451-1134, ext. 102.

Butter vs. Margarine

2011-02-15T10:47:00.000-08:00

Everyone will tell you something different. Grandmothers say they use the real butter and real cream because its the real stuff. Others say they grew up on one or the other and its a preference issue. And others will say they are watching their cholesterol so there is no way they'd use real butter.

I'd like you to use butter over margarine, but I also want you to understand WHY. Then you can help me spread the correct nutrition information to others :)

Lets look at Butter first.

Here is an example of a random unsalted butter at the grocery store:

On the front of the package there are 2 significant things:

1) Unsalted vs. Salted which depends on the recipe you are cooking from. Usually just buy unsalted.

2) rBST is a hormone found in some dairy products that you want to avoid. This says its made from cows NOT treated with rBST.

The back is where the nutrition label and ingredients are. The most important part. It tells us that 1 Tablespoon of this butter contains 100 calories, 11 grams of total fat, 0 grams of protein and 0 grams of carbohydrate. Now, butter is a fat so yes its going to have fat. Lowfat butter would defeat the nutritional purpose and be stupid. What is most important here is the breakdown of fat.

All dairy fat is Saturated Fat (sat fat). Sat fat is naturally occurring and our body can process through it and use it, but too much sat fat can cause high cholesterol, artery clogs and heart disease, so you want to make sure you are getting other sources of healthy fats (nuts, seeds, oils, avocado, etc) to balance it out.

Under trans fat, there is 0 grams. Also, under the ingredients, there is nothing that says "hydrogenated" which would indicate trans fats.

Now look at a random Margarine:

On the front, they try to pull you in with "lower in saturated fat" and "no cholesterol". Yes, that is true, it is lower in sat fat and dietary cholesterol, but how do you think they did that? In a lab, that's how.

Turn it over and check out the back, where the important stuff is. You see that 1 Tablespoon of this margarine is similar in calories, 100 calories and 11 grams of fat. 0 grams of protein and carbs. But look at the fat breakdown...

Trans Fat is something you want to avoid completely. The main reason I want you to consume butter over margarine is because of the trans fat issue. Trans fats were created in the 1950's to lower saturated fat and make foods more shelf-stable. However, we are just now finding out that all that did was create a fat that isnt naturally occurring that our bodies dont recognize. Now all those little trans fats we've been eating have been wrecking havoc in our bodies causing damage in the form of free-radicals and contributing to heart disease. This margarine may have less sat fat, but it has 2.5 grams of trans fat and that is 2.5 too many.

Another oddity is the ingredient list. It was only 2 ingredients for the butter, but 12 for margarine?? The word "hydrogenated" (which is just the process the labs use to create a trans fat) appears as the first ingredient. No thank you.

The moral of the story is that since butter is what it is...churned cream...just use the natural stuff. Yes it has sat fat, but your body knows what to do with it and as long as you are eating sat fat in small quantities you will be fine. Trans fats are man-made and its not worth consuming things made in labs to avoid a few grams of saturated fat.

The only exception to this Butter over Margarine rule is butter spreads made with plant sterols and stanols which Ill talk about next blog.

Now go check your fridge.

Ashley

American Heart Month

2011-02-03T16:30:00.000-08:00

February is American Heart Month. Cute because February is also full of valentine hearts!

Educate yourself on the risk factors and what you can do starting right now to lower your own risk or your family's risk of heart disease.

Main Risk Factors and Contributors:

Diabetes Mellitus (Type 1 or 2)
High Blood Cholesterol and Other Lipids
High Blood Pressure (over 120/80)
Overweight and Obesity (BMI greater than 24.9)
Physical Inactivity
Smoking
Nutrition

NUTRITION ALONE CAN CORRECT HIGH CHOLESTEROL AND HIGH BLOOD PRESSURE! In some cases, some of the high results are genetic (but the chances that is you are slim). Here are some things you can start today to stay away from heart disease:

Eat deep water, fatty fish 3 times per week (salmon, black cod, tuna, mackerel and halibut)
Minimize your saturated fat intake (saturated fats are solid at room temp): butter, lard, tallow, bacon grease, dairy fat (high fat cheeses, creams and milks - the lowfat ones are okay), and anything with the word "fried" in it.
Eat more plant sterols and stanols - aka eat more vegetables and fruits and switch from butter to Benecol Light or Smart Balance Light
Increase your fiber intake (fiber cleans out excess cholesterol): eat more whole grains, whole wheat products
Take fish oil. My favorite brand is Nordic Naturals, all you need is the basic Omega-3 supplement which you can pick up at PCC, Whole Foods, Bartell Drugs, etc, etc.

Happy Heart Month and Happy Valentines Day! Try cooking the person you love a heart healthy meal that says "I love you, and I want you to stick around for a while." :)

Costco Gems

2011-01-26T12:57:00.000-08:00

There is always new food products coming out and when I find good deals or a great idea for a snack I try to share the hidden knowledge with you guys! I call them "food gems" and here are some of the latest gems from Costco.

Fage (fah-yay) 0% Fat Plain Greek Yogurt

The Greeks and Icelander's make their yogurt by straining out most of the natural dairy sugar (lactose), making Greek yogurt higher in protein and lower in sugar than traditional American yogurts. Use plain Greek like the one here in place of sour cream or with powdered ranch or onion dip for veggies. 35oz for $5.79

Maranatha Almond Butter

Alternate nut butters like almond, cashew, hazelnut, etc are great for different flavors and textures when you get bored with peanut butter. But have you seen how expensive they are!? This one is a large jar of roasted almond butter (roasted or raw is fine) for $5.75 - SCORE!

Lump Crab Meat

Its the middle/end of crab season and all the good stuff is out in the stores. Chicken of the Sea (no, Jessica its not chicken) came up with an easy way for everyone to get their hands on some. Crab is a great source of very lean protein and no need to worry about the cholesterol, its overhyped. Even if you have high cholesterol you can eat crab and shrimp and eggs :) This particular crab meat is blue swimmer crab which mostly comes from the Indian and Pacific Oceans and the Mediterranean Sea. 16oz container for $14.99

Light Jimmy Dean Breakfast Sandwiches

I spend half my clinic time brainstorming "quick and easy" meals for people. Although high in sodium like any processed food, these are balanced and take a couple minutes in the microwave. Its a great backup option for breakfast. Box of 12 sandwiches for $12.99

Pre-portioned, pre-cooked Organic Brown Rice Bowls

These are AWESOME! I used to buy them individually at Trader Joe's until they added the seaweed flavor to them. These are super quick and easy and are great for families or singles! There is about 1 cup in each which is 2 servings of grains. Pack of 6 brown rice bowls.

Aidell's Mini Chicken Sausages

These mini versions of Aidell's chicken sausages are lower in sodium than most other sausages and comes in 3 flavors. Fully cooked its a quick and easy protein-based snack for adults and kids. Party Pack is $10.99

The Peanut Gallery

2010-12-22T13:14:00.000-08:00

The holidays bring a lot of nutrition related concerns and questions up, so I'm used to getting questions about portion sizes, how to eat out, what to do about alcohol, etc. But one of the most consistent questions that I've been getting this year is how to deal with the peanut gallery. It seems like a lot of you are facing nosy friends, family members and some people you don't even know who are butting into your food choices and looking at your plate at parties.

This is really common, but very annoying. People by nature are curious. They hear you are on some new fitness program or see that you've been losing weight and all the sudden you are the poster child for what they should be eating too. Or you get the opposite effect, the "But it's Christmas" or "Oh come on its just one cookie" or "You've been so good all week, reward yourself". Those people may be trying to support you or give you a pat on the back but what they are really doing is bringing you down and tempting you. Misery loves company. I mean, who likes to overeat and drink alone?

So what do you do?

The best solution is a one-liner. Come up with a simple sentence that kindly but firmly says "mind your own business".

For example:

"These are the choices I need to make to reach my goal, its just the way it is...so I'd love your support!"

"I just have to be a little more focused on what I'm doing right now. When I'm at my goal I'll get to be more relaxed about it."

"It's being strong in these situations that's going to get me where I need to be, so quit negotiating with me and support me!"

Be honest with your friends. Food is a personal thing, but its also a very public and social thing so don't be surprised that people are paying attention to what you are doing...be armed!

Happy Holidays!

Restaurant Portions

2010-12-12T13:56:00.000-08:00

The Scene: The Metropolitan Grill

The Situation: A Birthday Dinner

The People: Family and Fiance

Choice #1: 17 oz "The Met" Prime Bone-In Filet with Mashed Potatoes

Choice #2: 4 oz Filet Mignon with Asparagus, Gorgonzola and Beets

Im sure you know by looking at the picture what the appropriate choice would be for most people, but consider the social setting around you, consider how you order both...

Choice #1 just takes a simple "Ill have the Prime Bone-In Filet with Mashed Potatoes".

Choice #2 takes separate steps - first you have to find someone at your table who is willing to split an entree with you. Luckily my sister-in-law is a health rockstar and was all for it. Then you have to proceed to explain to the waiter that you and your friend will be sharing the 8oz filet and side of asparagus and beets. On top of the peanut gallery at the table that may ask why you are splitting the smallest steak on the menu.

In nutrition reality, an appropriate portion of protein for the average person is about 4-6 ounces cooked. Meaning that the smallest steak on most steakhouse menus is almost double what you need. And Choice #1's steak, a bone in 17 ounces is just more than anyone needs.

As far as sides, like potatoes or pasta or rice or some other starch, the general rule of thumb is that 1/2 cup would be one full serving of carbohydrates. The mashed potatoes in Choice #1 is about 1.5 cups, meaning you are now eating 17 ounces of steak with 3 full carbohydrate servings. On top of the wine you may be having...

All in all the decision is completely personal and up to each of us. There is no "right" or "wrong" choice, but its all about moderation and balance. Maybe you chose #1, but you might not go to The Met very often and you may eat like Choice #2 all the time. But I think its important to educate the public on proper portion size because if we just went by what we are served in restaurants...well then we would have quite the obesity problem in this country!

Crave Health Branding

2010-12-06T10:59:00.001-08:00

Crave Health is ready for an official launch here in 2011! We are opening more appointment times and able to take on more patients, so we thought getting a great solid brand together would be a great step. First step: Logo Design.

Any thoughts on these new logo concepts? Any favorites, likes or dislikes?

Thanksgiving Dinner

2010-11-22T12:13:00.000-08:00

DO NOT PANIC!

Thanksgiving is just like any other day, we eat, drink, spend time with friends & family and enjoy and be thankful for the life we have. There just happens to be some specific food items that are associated with this particular holiday - foods that tend to make people nervous! The key is to relax and go in with a plan.

Just accept that the meal will be larger than normal, but this happens once a year so get over it, but don't throw it out the window either.

1) Take more turkey than you are used to taking.

Aim for about 5-6 oz of turkey (about 2 decks of playing cards). Turkey is a great source of protein that will help keep you full and promote stable blood sugar levels throughout the day.

2) Make sure there is a Non-Starchy Veggie on the table and on YOUR plate.

Most Thanksgiving tables have no garden veggies to be found! (Unless its a green bean casserole full of cream-of-mushroom soup and fried onions). Bring a brussels sprouts dish or even a green salad this year, and fill about 1/2 your plate with it. Yep, half.

3) Choose your Carbohydrates Carefully.

The issue with Thanksgiving dinner is the amount of carbohydrates present. You have the stuffing, mashed potatoes, sweet potatoes and yams, cranberry sauce, alcohol, pies, crackers, rolls, etc, etc, etc.

**Plan for 300-400 calories of your meal to come from your carbohydrate choices.**

Think about what you really want to spend those calories on, and avoid the things you can have anytime (like the rolls or regular corn).

1/2 cup of Traditional Stuffing: 120 calories

1/2 cup Mashed Potatoes: 150 calories

1/2 cup Sweet Potato (plain): 100 calories

1 Dinner Roll (tennis ball size): 130 calories

1/4 cup Cranberry Sauce: 110 calories

1 slice Pumpkin Pie (small slice): 230 calories

1 slice Pecan Pie (small slice): 450 calories

5 oz Red or White Wine: 100-130 calories

1 cup Egg Nog: 350 calories

1 cup Hot Buttered Rum: 300 calories

So choose wisely, enjoy your meal and time with friends and family and be thankful for the ups and downs that you are given in life. Its all for a purpose.

Happy Thanksgiving!

Unbearable Lightness

2010-11-11T17:07:00.001-08:00

Portia di Rossi aka Portia deGeneres has written an autobiography titled "Unbearable Lightness" which touches on her struggle with anorexia and bulimia as well as her sexuality. The book was released to the public on November 1st 2010, and I bought and finished it that week.

The book is an open and honest account of her daily struggles with shame, drive and the insanity that comes with obsessing about body weight and living for other people.

As an eating disorder specialist it is interesting to hear different accounts of how people cope with the illness of anorexia, bulimia or body dysmorphic disorder. Reading this book was like hearing the account of any number of patients in my office - the stories are all so similar, but from the inside, each person feels as if he or she is the only one that feels this way or thinks this way or acts this way. Some are ashamed of those thoughts and behaviors and some are proud of them. That's the bizarre world of an eating disorder.

She does reveal numbers, which some in recovery choose not to do, since those who are active in their disorders tend to use those numbers as a goal or a new record to beat. She reveals things like her highest and lowest weight, number of calories consumed in a typical restrictive day and number of times she binges, purges and hours spent at the gym. Obviously if you see these numbers as a personal challenge...you my friend, belong in my office.

Its a must read for anyone who struggles with body image, anyone who has a child and anyone who is active in their own disorder.

A+ Rating from this ED dietitian!

Pick it up from itunes or ibooks or from Amazon:

http://www.amazon.com/Unbearable-Lightness-Story-Loss-Gain/dp/1439177783/ref=pd_nr_b_16?ie=UTF8&s=books

Update on the Potato Guy

2010-10-29T15:59:00.000-07:00

So I was sitting at "bin on the lake" a Kirkland wine bar with my girlfriend Kim for dinner during restaurant week on Wednesday night and she asked me "what ever happened to that potato guy?" which reminded me that I need to update you all on the progress! Kim also told me that she actually reads my blog, which is AWESOME and made my night - thank you Kim!

So the basic outline is that he will be eating only potatoes, no toppings, nothing else, from October 1st - November 29th.

He started the diet at 197 lbs and 73.5 in tall making his BMI 25.6 kg/m2 (which is just barely considered overweight). His lab results are here:

Chris Voigt's Pre-Potato Physical Lab Results

He has Pre-Diabetes with a high blood glucose at 104. (Goal = Less than 100)

He has high cholesterol with a total cholesterol of 214. (Goal = Less than 200)

He is aiming for 2200 calories per day but is having a hard time getting in that many because, well he is only eating potatoes and there's only so many potatoes a person can handle! But after the initial couple weeks he was back closer to 2200. And, he's been advised to eat potato chips and french fries in order to get some essential fatty acids that the potatoes arent providing him.

Very interesting! Check out the day-to-day blog: http://20potatoesaday.com/blog.php

Seattle Restaurant Week

2010-10-25T15:59:00.000-07:00

I love food. Obviously.

Despite what you may think I am not the food police and I do eat a wide variety of foods. If you catch me in the grocery store with chocolate in my cart or catch me ordering a beer at a Sounders or Husky game don't be surprised! And don't be mad either! I eat a variety of foods in moderation and balance. You'll also see tofu and kale in my grocery cart.

This is one of those weeks you may catch me. Its Seattle Restaurant Week!

October 17th-28th

(except Fridays & Saturdays)

10 Days.

Over 100 Restaurants.

3 Courses, $25.00

Check out these pics from our excursion with our good friends Ally and Abe, to Palace Kitchen - a Tom Douglas fave on 5th Avenue... Palace Kitchen

Course #1: Hot Smoked Black Cod

Course #2: Pan Roasted Alaskan Halibut

Course #3: Mexican Chocolate Cake with Jalapeno Marshmallows

Chicken Nuggets

2010-10-25T08:56:00.000-07:00

In case some of you didn't see this picture the Crave Health Facebook Page...here it is for you on Blogger.

If this doesn't stop you from going through the drive thru - then we have quite a bit of work to do!

"Mechanically Separated Chicken" is the actual name for this pink paste that looks nothing like chicken. Eventually this pink paste will be shaped into little boots, fried and placed in Happy Meals around the world!

Clear explanation of Mechanically Separated Meat: http://en.wikipedia.org/wiki/Mechanically_separated_meat

Lets choose something else for lunch today shall we?

Holy Potatoes...

2010-10-04T15:04:00.000-07:00

Potatoes are a carbohydrate.

Potatoes are a complex carbohydrate.

Carbohydrates are various forms of sugars.

The brain runs on carbohydrates.

Excess carbohydrates are stored as fat.

Potatoes contain vitamins and minerals.

All this being said, do I think this is a good idea? No.

www.20potatoesaday.com

The Executive Director of the Washington State Potato Commission is going to eat only potatoes for 60 days straight. This escapade began on Friday October 4th. Potatoes aren't unhealthy, as I've demonstrated with the facts above, but eating a diet strictly made of carbohydrates without a balance of other nutrients, vitamins and minerals sure is.

Lets watch and see what happens...

Free Dietitian Appointment

2010-09-19T16:13:00.000-07:00

Hershey's is the last company that you would think would promote nutrition, health and dietitians...but low and behold, they are!

Hershey's has 2000 free certificates available to anyone on their website, promoting their new campaign "Moderation Nation". Clever.

1) Go to http://www.hersheys.com/moderationnation/connect.aspx

2) Search for an RD in your area - or just skip this part and write "Ashley Harris, RD, CD" on the certificate.

3) Bring the certificate to any Registered Dietitian (it MUST be an RD, "Nutritionists" don't count and wont be covered) for one full hour appointment, paid for by Hershey's. Offer open through March of 2011.

The dietitian or the client will then submit the certificate along with a copy of the clients drivers license to the Hershey's address for full coverage up to $250 for a one hour session.

Now there really isn't any excuse for you to not make an appointment. You'll learn something, and its free.

---

Okay and just to explain my view on this...I don't like when corporate companies like candy, soda, cereal, etc try and partner with health care because I think its contradictory and just a blatant conflict of interest - yes I'm saying I don't agree with ADA sponsorship. BUT...when anyone actually goes out of their way to promote Registered Dietitians, who are the nutrition and food experts to give FREE nutrition care to ANYONE...then I'm all for it. I still wont be happy if you tell me you are eating Hershey bars, but Ill thank the company for paying for your visit.

Health Food at the Mariners Game

2010-09-15T11:33:00.000-07:00

Hummus Plate with olive tapenade, hummus, bell peppers, feta cheese, tomatoes, cucumbers and whole grain pita slices with a veggie dog on the side....$12.50.

Feeling full and having fun without killing your arteries....priceless.

Back to School Nutrition

2010-09-01T07:00:00.000-07:00

Tweaking some of the favorites

Bring or buy? What to pack? Snacks? Soccer practice?

There is so much planning involved with food away from home that its important to know where to start and how to make the process as easy and as healthy as possible.

1) Keep “buying” school lunch to 2-3 days maximum.

The independence that comes with buying school lunch is a good thing. For a student, having money in their possession and getting to choose whatever they want is a step towards independence and confidence. There is a social aspect and a health aspect here. Make sure your child understands what components they need at lunch:

· Carbohydrate or Starch – For energy, brain boost and blood sugar
· Lean Protein – For blood sugar stability and satiety
· Healthy Fat – For satiety
· Non-Starchy Veggies – Vitamins, Minerals, Water & Fiber

2) Breakfast is non-negotiable.

So make it balanced, nutritious and fast. You’ll need:

· Lean Protein
· Carbohydrate or Starch
· Healthy Fat

**NO CEREAL & MILK.
**Try a flavored, 0% fat greek yogurt with 1/4 c of nuts or seeds for a fast grab & go option.
**English muffin with a Morningstar Patty, 1 slice cheese and 2 tsp butter for a quick made- at-home breakfast sandwich
**Protein Smoothie: protein powder, 1 cup fruit, 1T Peanut Butter, water + ice

**Breakfast Parfait: 0% Fat Plain Greek yogurt with layers of berries and whole grain cereal

for a fun option.

3) Dessert is not a daily meal.

So don’t pack it in their lunch every day! If you are the one packing the lunch then you are the one setting the examples and creating the habits. Desserts should not be an everyday occurrence despite what you may be used to. They will get enough energy and carbohydrates from their sandwich bread, fruit, jelly, etc.

4) Have your kids EAT their calories, not DRINK them.

Juice, soda, hot chocolate, or any other liquid beverage that has calories listed on the back shouldn’t be a staple in your home or in their meals. An appropriate serving of juice is about 4 oz or ½ cup. When was the last time you saw someone drink just 4 oz of juice? Liquid calories go down fast and don’t fill you up.

Better options are:
· Plain Water (adding lemon, lime or orange slices to the bottle)
· Sparkling Waters like Perrier
· Flavored Sparkling Waters like Talking Rain (find ones flavored with fruit essence, not

artificial sweeteners)
· Flavored Flat Waters like Hint – no artificial stuff
· Adding cucumber or mint or basil to flat water
· Pre-Flavored Mint waters like Metromint

Return of the Dietitian

2010-08-19T16:18:00.000-07:00

Ok, so the handful of you that actually read my blog might have noticed a little inactivity lately...I've been a little distracted with all the excitement going on.

On a personal note - I got engaged!

Tyler proposed in Lake Chelan on May 1st and since then I have had weddings on the brain!

But I am coming back to blogging this fall with the first post about "Back to School Nutrition" so stay tuned and I promise I didn't leave!

Blessings,

Ashley

Kirkland Health Fair

2010-06-03T18:43:00.000-07:00

Saturday June 19th, 9am-7pm

FREE!

Crave Health will be present with Free Nutrition Information at the booth!

www.KirklandHealthFair.com

Lettuce Linked to E coli

2010-05-10T20:38:00.000-07:00

Lettuce in 23 states recalled over E. coli fears: Shredded romaine, ‘grab and go’ salads linked to 19 cases of the illness

Freshway Foods of Sidney, Ohio is recalling lettuce sold under the Freshway and Imperial Sysco brands in 23 states and the District of Columbia because of an E. coli outbreak that has sickened at least 19 people, three of them with life-threatening symptoms.

See the full article here: http://www.msnbc.msn.com/id/37005016/ns/health-food_safety/?Gt1=43001/from/ET

The lettuce was sold in: Alabama, Connecticut, the District of Columbia, Florida, Georgia, Illinois, Indiana, Kansas, Kentucky, Maryland, Massachusetts, Michigan, Missouri, New Jersey, New York, North Carolina, Ohio, Pennsylvania, Rhode Island, South Carolina, Tennessee, Virginia, West Virginia and Wisconsin.

In order to prevent contamination in your food – always wash your salad greens and produce no matter what! If you re-wash the “pre-washed” lettuce, you’ll likely prevent getting sick in some of these contamination cases. Once, I found a bug in my “washed 3 times organic salad mix”, so it’s worth the extra 5 mins!

Blessings,

Ashley

It's Baseball Season!

2010-04-22T16:56:00.000-07:00

When I think of baseball season in Seattle I see Ichiro, Griffey, fresh cut grass, kids in baseball caps and a giant pile of garlic fries or “rally fries” as the locals like to say. Add to that a few beers and a jumbo hot dog and baseball season is officially underway!

Watching the game with your friends and family is something that I encourage you to do, and with the lineup with have this year, the Mariners might just have a shot at a winning season! But you may want to pack more than a blanket and a glove, because there are plenty of savory meals waiting to tempt you at Safeco. (As you can see behind me in the picture, I went for the light beer...)

1) Hot Dogs
Americans will eat enough hot dogs at major league ballparks this year to stretch to and from Citizens Bank Park in Philadelphia and Tropicana Field in St. Petersburg, Fla., the two sites of the 2008 World Series. (Source: National Hot Dog and Sausage Council)

In 1893 a local German bar owner - and also the owner of the St. Louis Browns MLB team - came up with the idea to sell these easy-to-eat hot dogs in baseball stadiums. The popularity and ease of this meal makes it a fan favorite from Wrigley to Safeco. Hot dogs are made using a variety of different animal proteins (pork, beef, and poultry) most often from a process called “Advanced Meat Recovery” or “Mechanically Separated Meat.” The USDA does regulate the labeling that goes along with these processes and all meats and meat byproducts (heart, kidney, liver, etc) must be listed on the ingredient label.

The average hot dog contains: 250 calories, 14 grams fat, 770 mg sodium, 21 grams carbohydrate and 9 grams of protein.

2) Safeco Field Garlic Fries
The infamous garlic fries of Safeco Field come from a little stand called “Grounders” which is actually owned by Ivar’s. ESPN’s senior writer Jim Caple gave Safeco Field concessions a “5+++” out of 5 in the rankings of 30 stadiums across the country, noting the Garlic Fries as the signature concession item. In 2006 there were 183,000 orders placed for these smelly potatoes.

French Fries are deep fat fried potatoes (you knew they came from potatoes right?). Most companies used to use trans-fat oils to fry in but with the change of most cities regulations, restaurants have had to find alternative oils to fry in. Most choosing coconut or palm oil. But coconut and palm if you recall are both sources of saturated fat, which leads us right back to where we started. Neither are necessarily “good” for someone struggling with high cholesterol; however any avoidance of trans-fat is a good thing for anyone.

A serving of Garlic Fries provides: 455 calories, 43 grams fat, 2322 mg sodium, 77 grams carbohydrates and 9 grams of protein.

3) Beer
Beer and baseball games seem to go hand in hand in people’s minds. It’s important to understand what alcohol does to your metabolism so that you can make informed decisions like “Do I really need the Jumbo Hot Dog, Garlic Fries AND the Pyramid Hefeweizen?” Probably not.

In your body there is one organ that owns alcohol metabolism and that is the Liver. Tap your side and say thank you every once and a while. The problem is that the liver is kind of the “dummy” organ because it really only likes to do one task at a time. Unfortunately another major job responsibility for the Liver is Fat Metabolism. There is a priority list, and toxins (which include alcohol) always take top priority. That means that whenever there is alcohol in your system your liver has to stop metabolizing fat and start metabolizing the toxin. This is why it’s rare that people can drink while trying to lose weight. It just makes it that much harder.

The average regular beer such as the Safeco favorite, Pyramid Hefeweizen (12 oz) contains: 145 calories, 0 grams fat, 0 grams sodium, 11 grams carbohydrate, 0 grams protein.

Some better choices at Safeco:

· “The Natural” at Section 132 is an organic vendor that sells everything from garden burgers and veggie-dogs to hummus platters, vegan soups, fruit smoothies and offers allergen-free foods as well.

· “Rice n Roll” at section 136 offers miso Soup edamame and brown rice sushi upon request.

· “Thai Ginger and Intentional Wok” at Section 133 has veggie stir fry and other Asian-infused dishes that a few “sauce on the side” requests can help.

· Ordering “light” beer over “regular beer” can save you 50 calories a pop.

· Always bring a backup option like a favorite protein bar or a bag of peanut butter pretzels just in case you are a little hungrier than you thought. You can bring sealed food items into Safeco.

Now get out there and support your local sports team this weekend! And remember that you can still enjoy your food, even if you’re being more conscience about your decisions.

Blessings,

Ashley

Have an Egg-Cellent Easter!

2010-04-04T16:45:00.001-07:00

Happy Easter everyone! Although Easter is about much more than bunnies, baby chicks and eggs - nutritionally, eggs seem to be the obvious choice for a nutrition education piece :)

Egg Types

Standard Eggs – Come from hens kept in cages, usually indoors with artificial lighting. Fed a high protein diet and are given antibiotics to help prevent disease.

Barn-Laid Eggs – Hens live indoors in a barn but are kept in pens rather than enclosed cages. Same high protein diet and antibiotic use depending on the farmer.

Organic Eggs – Hens have outdoor access to natural vegetation during the day and are fed an organic grain diet. No antibiotics or hormones used and will usually have a lighter colored yolk.

Free-Range Eggs – Hens have access to natural vegetation outdoors daily and spend night time in open barns without cages or pens.

Omega-3 Eggs – Hens are fed a special omega-3 rich vegetarian diet that consists of canola, linseed and flax seed. Their eggs contain higher levels of omega-3 fatty acids than other types of eggs. These hens still may be kept in cages with artificial lighting, depending on the farmer.

Colored Eggs – Brown, White, Blue, Green, Tie-Died, egg-cetera. The color of egg has nothing to do with the nutritional quality; the color does not indicate more or less nutrients. The color of the egg shell comes from the breed of chicken that lays it. Some American chickens will lay dark brown or white eggs, where most Mediterranean breeds will lay white eggs. “Easter Egg Chickens” can lay blue, pink, green and even multicolored eggs. But the shell has nothing to do with the nutritional quality.

Size and Grade

Straight from the USDA Guidelines

AA – The shell must be clean, unbroken, and practically normal. The white must be clear and firm so that the yolk is only slightly defined when the egg is twirled before the candling light. The yolk must be practically free from apparent defects.

A – The shell must be clean, unbroken, and practically normal. The white must be clear and at least reasonably firm so that the yolk outline is only fairly well defined when the egg is twirled before the candling light. The yolk must be practically free from apparent defects.

B – The shell must be unbroken, may be abnormal, and may have slightly stained areas.
Eggs having shells with prominent stains or adhering dirt are not permitted. The white may be weak and watery so that the yolk outline is plainly visible when the egg is twirled before the candling light. The yolk may appear dark, enlarged, and flattened, and may show clearly visible germ development but no blood due to such development. It may show other serious defects that do not render the egg inedible. Small blood spots or meat spots (aggregating not more than 1/8 inch in diameter) may be present.

Eggs come in 6 different sizes as well, according to ounce weight:
Jumbo, Extra large, Large, Medium, Small and Peewee

Nutrition Fast Facts:

*A large egg provides 6 grams of protein: 3.6 g from the White and 2.7g from the Yolk

*Eggs have the highest quality protein in the food supply with the amino acid pattern almost matching the human requirement for essential amino acids

*Digestibility of egg protein is 97%. This means that 97% of the egg protein is absorbed as amino acids, which are available for new protein synthesis and replacement of lost protein

*Cooked egg protein is more digestible than raw egg protein. Cooked=90.9% and Raw=51.3%. (So stop drinking raw eggs and trying to be like Rocky…)

*The biological value of egg protein is 94%. Biological value is a measure of the rate at which the protein in food supports growth. Eggs and milk have the highest biological value and provide more amino acids for growth and tissue maintenance than even meat, including beef, chicken, pork and fish.

So…to Yolk or Not to Yolk?

Those with high cholesterol (you know who you are) need to be careful of their daily intake of dietary cholesterol. Our bodies make cholesterol as it is, so we technically don’t need to eat it, however there are lots of food that do contain cholesterol, all of which are animal based foods (meat, dairy, fish, eggs). The National Cholesterol Education Program (NCEP) recommends consuming less than 200 mg of dietary cholesterol each day. An egg yolk from a large egg contains about 210 mg, where the White doesn’t contain any. So you have a choice, you can eat your whole egg as long as you watch other sources of dietary cholesterol, or you can avoid egg yolk until you get your blood cholesterol levels back to normal. The choice is yours!

Enjoy your Easter egg coloring, time with friends and family and always be thankful for what you have.

Blessings,

Ashley

Sources:
United States Standards, Grades, and Weight Classes for Shell Eggs
AMS 56 - July 20, 2000
Egg Nutrition Center, Park Ridge, IL, enc@enc-online.org
Purdue University Cooperative Extension Service, West Lafayette, IN. Animal Sciences, Choosing a Chicken Breed: Eggs, Meat, or Exhibition. Doug Akers, Pete Akers and Dr. Mickey A. Latour

Revolutionary Solution to Sugar Cravings

2010-04-01T10:23:00.000-07:00

Although seeming too good to be true, new research gives us a solution for those patients that struggle with sugar addition or the typical "sweet tooth."

April, 2010

"Researchers in Houston, TX working within NASA's abundance of laboratories have released a long awaited technology that allows the pleasure center or "reward center" of the human brain to be activated and cued without actually engaging in activities that normally trigger that euphoric release."

What does this mean for the field of health and nutrition?

One of the biggest struggles for my clients trying to lose weight or maintain a healthy lifestyle is avoiding tempting foods. Most people communicate that sugar is the number one trigger food that they desire and also have trouble staying away from. Studies show that sugar can have the same effect on the human brain that heroin does, in the sense that you get that euphoric "high" and calming sensation just by eating sugar. Now the sensation isn't necessarily a bad thing, its giving in to that sensation all the time that causes weight gain over time and high sugar intake. We can build up a tolerance to sugar just like we do alcohol, and pretty soon we need 3 cookies instead of 1 and then 5 instead of 3... and the pattern continues.

This new technology in a way can trick your brain into thinking that you are in fact engaging in an activity that would normally hit that reward center, with out actually doing it. Obviously, a lot of people and companies may use this technology to sell more product or drive more consumers to their food, one of the major investors right out of the gate was Ben and Jerry's Ice Cream. To better demonstrate this on a nutritional level they have used the technology within ice cream, which is now fully accessible on their website:

http://tinyurl.com/4r4axv

Let me know what you think! It might just be the future for pracitioners like me to use technology like this!

I will post more information as it becomes available for use in clinical practice.

Blessings,

Ashley

The Missing Piece

2010-03-17T12:03:00.000-07:00

Okay I know I said there is no "secret" to weight loss or health, and there isn't. But this is the closest thing to a secret mostly because dietitians know about it and most other people don't - its the missing piece that 90% of people don't understand.

Its why Ive seen people cut their calories dangerously low and workout like crazy and still not lose weight.
If you don't do it, your risk of Type 2 Diabetes increases.
Its the reason some people are starving throughout the day even though they eat and eat and eat.
Its the cause of mood swings, irritability and even nausea.

Ready?

Being healthy encompasses 2 parts.

1) Calories in, Calories out.
Everybody knows this one. Eat less, move more. Makes sense.

2) Balance and Pattern.
Nobody knows this one. What to eat and when to eat it. This is "the secret".

Throw out all the information in your brain that you've read about random food-pairing, not eating after a certain time, snacking is bad, etc, etc. Because all that's going to do is confuse you.

In the simplest way I can think of to say it: "Don't Eat Carbohydrates Alone."
That can be taken 2 ways, either don't eat just carbohydrates (which applies since you need variety in your diet) and also the way in which I meant it "never eat a carbohydrate food by itself, it needs a pal - Protein or Fat - to go with it."

Why?
Because carbohydrates are the one food group responsible for spiking your blood sugar levels. Carbohydrates are also the preferred source of fuel for your brain and your organs - meaning they are IMPORTANT and you NEED them! Don't cut out carbs, you'll just end up grumpy and dumb. First of all carbs are just anything that contains sugar (basically) whether its natural sugar, refined sugar, starchy sugar. Its a carb. (hint: anything that ends in "-ose" is a sugar. Lactose, Fructose, Maltose, Dextrose, Glucose...) Which makes carbs a confusing food group. Because that puts cupcakes and apples in the same group.

So when you eat a carb, your blood sugar levels (glucose) goes up. Your organs (Liver and Pancreas) are responsible for keeping your glucose levels within a nice little stable window. But high intakes of carbohydrates all at once (huge portion sizes or a very concentrated source of simple carbohydrate like desserts/candies, fruits, honey) can spike your glucose levels very fast and very high, making your organs work double-time to try and stabilize them. Too much of this and your organs will grow tired and burn out - causing a little disease we like to call Type 2 Diabetes - thats right, its not just about overweight anymore. Now its not the carbs that cause the disease, its because you're eating too many and eating them all alone.

Riddle me this... "What goes up, must come _________?"

When your glucose level spikes that high, that fast its going to come crashing down. The rate at which it falls and how low it falls causes your body to panic. So the body signals you to do what? Bring it back up again. And what brings your blood sugar up again? Carbs. Welcome to the vicious cycle of sugar and carb cravings, all day hunger and eventual Pre or Type 2 Diabetes.

Adding the protein or fat with the carb causes the blood sugar to come down nice and slow so that you dont get the fast crash or the low dip.

How?
Easy fix! Always eat a carbohydrate with a protein or a healthy fat.

Good Ideas:

Fruit (C) + Nuts (F)
Fruit (C) + Cheese (P)
Rice (C) + Salmon or Chicken (P)
Pasta (C) + Meat Sauce (P)

Bad Ideas:

Cereal (C) + Milk (C)
A piece of fruit alone for a snack
Pasta (C) + Marinara (C)
Toast (C) + Jam (C)
Yogurt (C) + Fruit (C) + Granola (C)

For more specifics see my post on "The Plate Model" which outlines this concept in more depth with a visual...http://crave-health.blogspot.com/2009/02/portion-sizes-vs-serving-sizes.html

Eating with this balance and making sure you don't go more than 4 hours without eating will dramatically change your life and will also improve the way your body digests and metabolizes. Pretty soon you'll be a fine tuned machine :)

Some hidden gems to try: (and no I don't get paid for promoting brands these are just ones I happen to like that I'm sharing with you as a friend!)

Great balanced snack all in one: Flavored Greek Yogurt

Good fast breakfast protein: MorningStar Veggie Sausage Patties

I swear they don't taste like soy/beans/vegetarian products.

Awesome with some peanut butter on them: Lundberg Brown Rice Cakes

Now get out there and conquer your day!

Blessings, Ashley

Dieting

2010-03-15T13:56:00.000-07:00

National Nutrition Month 1st Hot Topic: Dieting.

In all honesty, the most frustrating thing about being a dietitian and having all of the knowledge I have in my brain about food, body chemistry, physiology and metabolism, is knowing in my heart of hearts that there is no secret. There is no secret to losing weight, gaining weight, or even to being healthy. The big picture is one that everyone already knows – eat with balance, variety and moderation – and move your body. SO FRUSTRATING!

The second most frustrating thing is something that happens to me a lot when I am out in public without my “Food Police” uniform on (I’m just kidding I don’t really have a uniform, but it sure feels like it sometimes when you sit in my office – sorry about that). People always ask “so, what do you do?” and sometimes I’ll tell people right off that bat what I do but other times I’ll go ahead with an answer like “Oh, I’m in healthcare” or “I own a small business”. Just to avoid the following scenario:

Example Person: “So what do you do?”

Ashley: “I’m a registered dietitian”

Example Person: “Oh my gosh that’s so cool! Nutrition is such a passion of mine, I study everything I can about it on the internet and gosh you should see my bookshelf. I have every book by Dr. Oz and subscribe to a bunch of different health magazines…I’m actually in the middle of this cleansing detox right now and besides starving and not being able to think straight its going great! Have you ever heard of the blood-type diet? A girlfriend of mine said it makes so much sense….”

Ashley: (thinking) Shoot me now.

Let me just go ahead and put this out there: DIETING DOES NOT WORK. I don’t care if Doctor so-and-so wrote it, and I don’t care if your BFF lost 38 lbs in one week – it’s not healthy, it won’t last, and it’s a dangerous shortcut that you’re taking because you are lazy. Sorry, but that’s the truth and I’ll be the first one to smack you across the face with it. Figuratively speaking.
Click on the link below, its a timeline of all the "Fad Diets" and its pretty fun to look through: Let’s take a look at just how long “diets” have been wowing the world…

http://old.eatright.org/videos/nnm/timeline.swf

There are a lot of brilliant minds out there; don’t you think that if there was some secret we would’ve figured it out by now? I mean we have phones that we stick in our ears and can talk to people in Tokyo if we want. Grow up Peter Pan, Count Chocula, I want to be cowboys from Arizona or pimps from Oakland, but it's the fourth quarter of the big game and you're talking crazy.

Bottom Line: Diets don’t work. Move your body (if you don’t know how, ask a personal trainer) and eat right (if you don’t know how, ask.)

Blessings!

Ashley

Registered Dietitian Day 2010!

2010-03-10T06:52:00.001-08:00

Happy Registered Dietitian Day to all the RD's out there helping educate and spread the nutrition love!

10 Fun Facts About YOUR Registered Dietitian...

1) I originally attended Pepperdine University to become a Doctor of Sports Medicine! Ended up changing my major to Nutritional Science as a sophomore after taking my first Sports Nutrition class.

2) I paid my way through that expensive university by working 2 on-campus jobs and writing and proposing undergraduate research which was eventually published as an abstract on Genetically Modified Food in Infant and Toddler Nutrition

3) I applied to 6 internships: Vanderbilt, Yale, Brigham and Womens (Harvard/Boston), Baylor, University of Houston and Bastyr. (Vanderbilt was my first choice :)

4) I passed the RD Exam in October of 2007 on my first try.

5) My first job was Lead Dietitian of an intensive outpatient eating disorder center.

6) I opened Crave Health in January of 2009, Happy One Year!

7) I have a strong liking for mint and chocolate put together. Mint Oreos, Thin Mint Girl Scout Cookies, Chocolate Peppermint Stick Luna Bars, Mint Chocolate Chip Ice Cream...

8) The name "Crave Health" was created one night after having sat with a patient for the 20th time that day talking about her cravings...I became so frustrated that I blurted out to myself "Why is it always chocolate or bread or salt, why doesnt anyone crave their health!?" And a private practice was born.

9) I have appeared on The Food Network in a one hour special "Challenge" called The George Foreman College Grill Off where my team of 4 from Pepperdine tied for 1st place against the restaurant school from Mizzou. We made Baklava on the Foreman Grill. Impressive huh?

10) Just so you know that dietitians struggle too, yes the food part is easy for me, but I struggle to drag myself to the gym to workout. I hate running and sometimes I dont even know what the machines are for! Accountability for me lies in friends and family wanting to go workout together. Any takers?

Registered Dietitians...
Bring Food and Nutrition Expertise to the Table

Who is a Registered Dietitian?
Registered dietitians are food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices

Trust a Registered Dietitian
When you need food and nutrition information based on fact or need to know how a healthy diet improves health and fights disease— rely on qualified professionals in the field.
Registered dietitians draw on their experience to develop a personalized
nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A
registered dietitian can put you on the path to lowering weight, eating healthfully and reducing your risk of chronic disease.

RD=Expert
Registered dietitians know the science of nutrition. They have degrees in nutrition, dietetics, public health or a related field from well-respected,
accredited colleges and universities.

Looking for a Registered Dietitian?
When you need trusted, accurate, timely and practical nutrition advice, seek the services of a registered dietitian.

To find a registered dietitian in your area, visit www.eatright.org and click on “Find a Registered Dietitian.”

Blessings,

Ashley

It's NATIONAL NUTRITION MONTH!

2010-03-09T14:15:00.000-08:00

National Nutrition Month
The theme for March 2010 is "Nutrition From the Ground Up."

National Nutrition Month® is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. Registered Dietitian Day, also celebrated in March, increases awareness of registered dietitians as the indispensable providers of food and nutrition services and recognizes RDs for their commitment to helping people enjoy healthy lives.

Registered Dietitian Day is Wednesday March 10th 2010 this year (I enjoy Thin Mint Girl Scout Cookies, Tulips and Peppermint Stick Luna Bars…) – just kidding!

This month Crave Health will be posting weekly blogs to bring attention to nutrition related topics and issues that need to be on the forefront in order to create change and educate the public in a positive and motivating way.

For more information please visit www.eatright.org

Pediatricians call for a choke-proof hot dog

2010-02-22T10:46:00.000-08:00

Most non-fatal choking episodes involve food, according to a study of 17,537 children ages 14 and younger.

Source: Pediatrics
By Liz Szabo, USA TODAY
See Original Article Here: http://tinyurl.com/yhoh65f

Nutritionists have long warned of the perils of hot dogs: fat, sodium and preservatives to name a few.

Now, the American Academy of Pediatrics wants foods like hot dogs to come with a warning label — not because of their nutritional risks but because they pose a choking hazard to babies and children.

Better yet, the academy would like to see foods such as hot dogs "redesigned" so their size, shape and texture make them less likely to lodge in a youngster's throat. More than 10,000 children under 14 go to the emergency room each year after choking on food, and up to 77 die, says the new policy statement, published online today in Pediatrics. About 17% of food-related asphyxiations are caused by hot dogs.

"If you were to take the best engineers in the world and try to design the perfect plug for a child's airway, it would be a hot dog," says statement author Gary Smith, director of the Center for Injury Research and Policy at Nationwide Children's Hospital in Columbus, Ohio. "I'm a pediatric emergency doctor, and to try to get them out once they're wedged in, it's almost impossible."

The Consumer Product Safety Commission requires labels on toys with small parts alerting people not to give them to kids under 3. Yet there are no required warnings on food, though more than half of non-fatal choking episodes involve food, Smith says.

"No parents can watch all of their kids 100% of the time," Smith says. "The best way to protect kids is to design these risks out of existence."

Though Smith says he doesn't know exactly how someone would redesign a hot dog, he's certain that some savvy inventor will find a way.

Janet Riley, president of the National Hot Dog & Sausage Council, supports the academy's call to better educate parents and caregivers about choking prevention. "Ensuring the safety of the foods we service to children is critically important for us," Riley says.

But Riley questions whether warning labels are needed. She notes that more than half of hot dogs sold in stores already have choking-prevention tips on their packages, advising parents to cut them into small pieces. "As a mother who has fed toddlers cylindrical foods like grapes, bananas, hot dogs and carrots, I 'redesigned' them in my kitchen by cutting them with a paring knife until my children were old enough to manage on their own," Riley says.

The Food and Drug Administration, which has authority to recall products it considers "unfit for food," plans to review the new statement, spokeswoman Rita Chappelle says.

Given the health risks of obesity, pediatrician Alan Greene, author of Feeding Baby Green, says, "The last thing we need is to redesign candy and junk food with cool shapes, so we can give them to kids even younger."

Heads up to Moms introducing foods to their little ones!!

Blessings,

Ashley

Enjoy Dark Chocolate on Valentine's Day!

2010-02-05T12:08:00.000-08:00

New Study Shows Reduction in Stress with 70% Cocoa Chocolate

Am I saying you should eat dark chocolate every day? No. Remember that all foods need to be enjoyed in a balanced way in moderation. Yes even on holidays!

In a 2009 study conducted in Switzerland, researchers set out to learn if dietary preferences did in fact influence human metabolism. The dietary preference focused on here was the consumption of dark chocolate and its effect on anxiety. Why did they conduct this study you ask? Well, actually Nestle Research Center in Switzerland was curious.

A clinical trial was performed on 30 people, 11 males and 19 females. Each was given 40 grams (about 1.5 oz) of 70% cocoa chocolate per day for 2 weeks. Each of these individuals was psychologically classified as having low and high anxiety traits prior to the study. After 2 weeks of the dark chocolate consumption the high-anxiety individuals showed distinct metabolic profile changes, reducing excretion of the stress hormone cortisol and normalized stress-related differences in energy metabolism. Wow, after only 2-weeks?

So what is it about dark chocolate that makes it more nutritionally effective than milk chocolate?

Milk chocolate has milk ingredients added, while dark chocolate does not. The beneficial compounds in chocolate are called “phenols” and are found in the cocoa itself. The more cocoa a chocolate bar contains, the more phenols it has. Milk chocolate doesn’t leave a lot of room to be adding more cocoa due to the added milk ingredients. Phenols have been proven to lower “bad cholesterol” aka LDL and have antioxidant and disease-fighting effects in the body. “Dark” chocolate in the United States is considered 70% cocoa and above. Here in Seattle we have a local “Bean to Bar”, organic and environmentally sustainable chocolate factory called Theo, located in Fremont. They have several varieties of dark chocolate bars and offer tours to show you where the antioxidants actually come from. Take a tour or learn more at www.theochocolate.com

The take away message from this study on dark chocolate is that in humans, dietary choices, lifestyle, and genetics influence our metabolism and therefore can determine our health status and our likelihood of developing diseases – even in as little as 2 weeks. This study shows us that a little 70% dark chocolate every once and a while can be a good thing, and also strongly supports that idea that specific foods impact human metabolism. Subtle and short-term dietary changes! You can apply this knowledge to things like dark-chocolate, that may help our bodies but you can also look at unhealthy dietary patterns that you may have picked up and know that your choices ARE effecting your body chemistry and WILL have an impact on your health down the road. It’s all about variety, balance and moderation.

So enjoy your 70% Dark Chocolate in health this Valentine’s Day!

Blessings,
Ashley

Source: Martin et al. Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects. Journal of Proteome Research, 2009.

Alert: Beef Recall

2010-01-18T14:52:00.000-08:00

January 18th, 2010:

Huntington Meat Packing Inc., a Montebello, Calif. establishment, is recalling approximately 864,000 pounds of beef products that may be contaminated with E. coli O157:H7, the U.S. Department of Agriculture's Food Safety and Inspection Service (FSIS) announced today.

The following products, consisting of all ground beef products produced by the plant from January 5, 2010 to January 15, 2010, are subject to recall:

40 lb. boxes of "Huntington Meats Ground Beef"
40 lb. boxes of "HUNTINGTON MEAT PKG. INC. BEEF GROUND FOR FURTHER PROCESSING"
40 lb. boxes of "BEEF BURRITO FILLING MIX"
10 lb. boxes of "IMPERIAL MEAT CO. GROUND BEEF PATTY"
20 lb. boxes of "IMPERIAL MEAT CO. GROUND BEEF PATTY"
10 lb. boxes of "El Rancho MEAT & PROVISION ALL BEEF PATTIES"

Please click the link below for the full story:
http://www.fsis.usda.gov/News_&_Events/Recall_004_2010_Release/index.asp

Know where your food comes from, what is in your food, and how the animal that your food came from was treated while it was living. Eat clean, healthy and happy animals from local farmers.

If this recall makes you wonder, you need to see the movie "Food Inc." http://www.foodincmovie.com/

Ashley

ProPulse: Foods to Fuel Your Systems

2010-01-13T19:15:00.000-08:00

Check out Ashley's latest published article in Pro Pulse Magazine, the official publication of Pro Sports Club.....

Check it out here: http://viewer.zmags.com/publication/8401a139#/8401a139/30
On pages 30-31

Enjoy!
Ashley

New Year’s Resolutions: Accountability

2010-01-13T11:50:00.000-08:00

Accountability Holds You to Your Goals

New Year’s Resolutions almost always have something to do with health. Whether it’s to lose weight, maintain your weight or get into the gym more. At your local gym, I’m sure you’ll see a very busy January! But what happens after January? What happens as we get into March, April and finally summertime? Nothing. Most New Year’s resolutions are short-lived. We tend to get really excited and fired up at the beginning but then we lose our steam. Our lives get busy, we lose interest, etc. If there is one thing that you can add on to your New Year’s health resolution this year its accountability.

Keeping up with and monitoring progress toward your goals is the only way to get there. Checking in, talking it over and having someone help you out if you get stuck, burn out or just need a new road to get there is so important! If the saying “you are what you eat” is true, then I’d like to introduce you to the Doctors of the future, Registered Dietitians.

A Registered Dietitian (RD) is different than a “Nutritionist”. The term “nutritionist” in most states is not a regulated term, meaning that anyone can claim to be one. An RD must have a Bachelor of Science degree from an American Dietetic Association (ADA) accredited university, they must have completed a supervised practice internship (much like a medical residency) at a medical center or hospital and then they must pass the RD Exam. Only then can they be called a Registered Dietitian. Think of it this way, “RD” stands for “Real-Deal.”

Did you know that most insurance companies will cover sessions with a Registered Dietitian? If you have a certain diagnosis codes like high cholesterol, diabetes, overweight, anorexia or even pregnancy or depression, they may cover unlimited sessions per year! But even if they don’t cover a dime, this is still an investment you need to make each year. Meeting with an RD once per quarter throughout the year provides you with accountability and “insurance” in a way. If you are trying to lose weight they can hook you up with a meal plan, nutrition education and nutrient analysis of the foods you’re eating. There’s a reason why diets don’t work and why people gain their weight back, and it goes beyond “calories in, calories out.” The only ones who know this little secret are RD’s. Not “Nutritionists”, not your sister, not your trainer. And if you aren’t trying to lose weight, take those sessions to educate yourself about new foods, the science behind metabolism and digestion, or just as health check-ins. RD’s take a minimum of 5 years worth of courses about food, chemistry and physiology…so pick their brains!
Here’s to a New Year, and a New You!

Blessings,

Ashley

For a list of RD's in your area, please use the link to the right "Find a Nutrition Professional" which will lead you to the ADA website to search by zipcode, specialty, etc.

Top 5 Best Uses of Your Time and Money for Health in 2010

2010-01-02T18:11:00.000-08:00

Stop Throwing Away Your Money on Useless Healthcare Solutions...

New Year’s Resolutions almost always have something to do with health. Whether it’s to lose weight, get in the gym more, actually get your 2 dental cleanings a year…whatever it may be there are lots of “black holes” of healthcare out there that can drain your time and your money, getting you nowhere close to your health goals. Here are some that you should focus on in 2010…

1) 4 Sessions with a Registered Dietitian: $80-150 per session (less with package deals)
Most insurance companies will cover sessions with a Registered Dietitian if you have a certain diagnosis codes. That can be something like high cholesterol or overweight or even pregnancy or depression. But even if they don’t cover a dime, this is still an investment you need to make each year. Meeting with an RD once per quarter throughout the year provides you with accountability and “insurance” in a way. If you are trying to lose weight they can hook you up with a meal plan, nutrition education and nutrient analysis of the foods you’re eating. There’s a reason why diets don’t work and why people gain their weight back, and it goes beyond “calories in, calories out.” The only ones who know this little secret are RD’s. Not “Nutritionists”, not your sister, not your trainer. And if you aren’t trying to lose weight, take those sessions to educate yourself about new foods, the science behind metabolism and digestion, or just as health check-ins. RD’s take a minimum of 5 years worth of courses about food, chemistry and physiology…so pick their brains!

2) Consistent Meetings with a Personal Trainer: $40-$80 per session (less with package deals)
Three times a week, once a month, I don’t care. If you don’t have a set appointment with someone who’s going to push you and tell you exactly what to do, you probably won’t make it to the gym. Most of us walk into a gym and have no idea what the settings the machines are supposed to be on or even how or which weights to lift. Cardio is safe, but for overall health it’s proven that you need a mix of cardio and strength training. Hint: Make sure you choose a trainer that actually went to college for exercise physiology! Now-a-days you can get a “certificate” online, so be careful and ask the right questions when picking your drill sergeant, oops, I mean trainer.

3) A GOOD pair of running shoes: $60-$200
Your feet support your legs, your back, and your posture and are the first things hitting the ground in the morning. They need customized support based on how your foot is shaped and the way you walk. Colleen Prince, an avid runner and finisher of the Boston Marathon says “Think of your running shoes as a cost saver, if a new runner purchases properly fitted running shoes they help prevent injuries saving the hassle of doctors, massages, physical therapy and time. Every large city has running specific stores with enthusiastic runners who know how to properly fit new runners and veteran runners with the best shoe for their gait.” Check out your local running store and contact a podiatrist for more information on approved running shoes or to be evaluated for pain you may already be experiencing.

4) An Electric Toothbrush: $80-$150
Clinical studies show that some electric toothbrushes can reduce plaque and gingivitis from 1-4% compared to a manual toothbrush after just 4 weeks of use. Oral health tends to be an aspect of our health care that we overlook. Brushing consistently and regularly is key but maybe having a brush that does most the work for you would make you actually look forward to brushing! In fact, according to University of Chicago internist and anesthesiologist Dr. Michael Roizen, keeping your gums and teeth healthy by consistently brushing and flossing can add about 6.4 years to your life!

5) Fill your Health Care FSA (Flexible Spending Account)
So many people do not know about this option! The deadline to fill your FSA’s is around the end of November for the following year. Meaning, you would’ve needed to fill your FSA in November 2009 for the year of 2010. That money can be used on things deemed “medically necessary” which most doctors will surely help you with if you need to lose weight, get your cholesterol down, etc. Dietitian and training sessions can be covered, certain supplements can be covered and also any extra medical expenses that come up during the year unexpectedly. Using this money will save you down the line since contributions to your FSA come out of your paycheck before any taxes are taken out.

Happy New Year - Let 2010 be the year you get healthy and stay healthy!

Blessings,

Ashley

Ashley A Harris, RD, CD is the President and Practicing Dietitian for Crave Health, a Private Practice Clinic in Kirkland, WA.

Cinnamon

2009-12-04T12:23:00.001-08:00

Spice Up Your Holiday's with Cinnamon!

The strong smell of cinnamon is distinctive and has the power to take you right back to a Holiday memory or reminder of a favorite food. It once held such significance that wars were fought over it, it determined social and economic class and was also used as currency. It has even been said to have healing powers. So what is it about this Holiday spice that is so special?

What exactly is Cinnamon?

Cinnamon actually comes from a small evergreen tree native to Sri Lanka. True Cinnamon, or “Ceylon” Cinnamon is tough to find and most Cinnamon sold here in the United States is actually Cassia, a related spice. Cassia is also from a small evergreen tree but is native to China and Vietnam, and is obviously very similar to Ceylon Cinnamon. The powdered spice we recognize comes from the bark of those evergreen trees which provides us with a wonderful aromatic holiday flavor.

What are these “healing powers?”

The oils present in the bark are what hold the healing powers - cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol. Cinnamaldehyde, helps prevent over-clotting of our blood platelets. Too much clotting of the platelets can lead to inefficient blood flow in the body. It also helps to release arachadonic acid (a fatty acid in our bodies) which has an anti-inflammatory effect. Other components of the oil have been shown to stop bacterial growth, boost cognitive processing and have been used for warming effects in the body. Perhaps one of the greatest discoveries is cinnamon’s effect on blood sugar levels. Cinnamon actually slows the rate at which your stomach empties after meals, which in turn decreases or slows the rise of blood sugar levels. Recent studies, including US Agricultural Service and Journal of Clinical Nutrition, are showing that cinnamon helps to stimulate insulin receptors, helping to increase the cell’s ability to use glucose. This is particularly important in those with Type 2 Diabetes (23.6 Million Americans). Less than ½ teaspoon per day will reduce blood sugar levels in those with Type 2 Diabetes. Because of this effect on blood sugar levels, most people will find that cinnamon also cuts their cravings for sugar!

Cinnamon is also a very strong antioxidant. When measured against anise, ginger, licorice, mint, nutmeg and vanilla (all spices said to be strong antioxidants), cinnamon actually prevented oxidation more effectively than any of them! Mint was the 1st runner up.

Does Cinnamon have any calories?

Yes it does. Cinnamon contains about 6 calories per teaspoon. It has some fiber, iron and calcium and 2 teaspoons holds about 40% of the daily recommended intake of manganese!

So try starting your day off with some cinnamon tomorrow. Sprinkle a teaspoon or two in your oatmeal, breakfast shake or even in your cottage cheese!

Or you could try some Cinnamon Pumpkin Waffles!!

Ingredients:
1 cup whole wheat flour
1/4 cup wheat germ
1/3 cup white sugar
1 teaspoon ground cinnamon
1 teaspoon pumpkin pie spice
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 tablespoon baking powder

3/4 cup milk
1/2 cup pumpkin puree
2 tablespoons melted butter
2 tablespoons olive oil
1/2 cup unsweetened applesauce
1 egg
1 egg white
1/2 cup chopped pecans

Directions:
1. Preheat a waffle iron according to manufacturer's instructions. Combine flour, wheat germ, sugar, cinnamon, pumpkin pie spice, nutmeg, salt, and baking powder in a bowl. Set aside.

2. Beat together milk, pumpkin puree, butter, oil, applesauce, whole egg, and egg white. Stir flour mixture into the pumpkin mixture along with the pecans.

3. Ladle the batter onto the preheated waffle iron. Cook the waffles until golden and crisp, 5 to 7 minutes. Makes 4 Servings.

Nutrition: 480 calories per serving

Now, dont you dare go and tell people that I told you cinnamon rolls and snickerdoodles and Churros were healthy! Its the spice thats healthy not the rest of the stuff underneath it!

Blessings,
Ashley

National "Clean Out your Refrigerator" Day

2009-12-01T12:36:00.000-08:00

Okay, so "National Clean Out your Refrigerator Day" was actually November 15th...but I forgot to post the article - and Im sure you can probably still clean out your fridge if you want in December.

Who knew there was a holiday dedicated to cleaning out your refrigerator? I personally think it’s a marvelous idea because I guarantee there is someone reading this article thinking about the unknown jars and bags in the back of their fridge they’ve been too scared to pull out for fear of what might be growing. Gross! Cleaning out your fridge should be a routine part of your monthly health maintenance checklist.

• Stocked up on my vitamins? Check.

• Monthly breast self exam? Check. (This one’s for the ladies…)

• Health Insurance Paid? Check.

• Dietitian Appointment? Check.

• Refrigerator Cleaned out? Ummm...

Expiration dates are there for a reason! Food manufacturers are looking out for your safety when they stamp that food with a sell by or use by date. They aren’t there for show. It amazes me when people say “it smells okay, so its fine.” Yes, but do you really think bacteria grow instantly? It might not smell yet because the population of bacteria that’s setting up camp may not be large enough to exude a smell. By the time something actually does smell, it means the amount of bacteria has become large enough for you to sense. Let’s take a look at storage limits for food groups so you can start chucking things in the trash!

Meats - Raw meat is safe in the fridge for about 1-2 days, and then you need to cook it or stick it in the freezer. Chicken breasts and whole cuts of meat can stay in the freezer for up to 1 year. Ground beef, chicken and turkey can stay frozen for up to 2 months. Deli meats in the fridge that are opened are only good for about 5 days, but unopened can last up to 2 weeks in the fridge.

Eggs – Eggs will last 3-5 weeks in the fridge, although their yolks will be noticeably different (more runny) after about 2 weeks.

Condiments – Condiments can last about a year in the fridge, these always have an expiration date so be sure to double check your sauces, dressings and that ketchup bottle that’s been sitting there for a while…

Cheeses – Soft cheeses like brie tend to spoil faster than the hard cheeses like cheddar and swiss. Soft cheeses will last 1-2 weeks where cheddar can probably make it about 4 weeks. It’s important to note that you cannot just cut the mold off of cheese and eat the rest! Mold has fingers, which means that mold seen on the outside means that it’s also inside the cheese. So if you see mold throw it out!

Produce – You should shop for produce every week. Make sure you don’t over-buy your fruits and veggies (even if they’re on sale!) because this will lead to spoilage and food waste. Buy just enough for the week. Remember, the grocery store isn’t going anywhere; you can always stop in to pick up some more romaine lettuce for dinner.

The CDC estimates that 76 million Americans get sick each year from foodbourne illnesses and about 5,000 people die from foodbourne illnesses. Many foodbourne illnesses can come from contaminants that have somehow made their way into the food item but there are some causes from bacterial growth inside the food itself like Botulism and Staphylococcus aureus (aka Staph infection).

You also want to make sure and wipe down and clean the refrigerator itself. The shelves, doors and drawers. Food can drip or spill and if it isn’t properly cleaned that can promote growth of bacteria and mold and could contaminate new and fresh food. Steps to clean your fridge:

1. Remove all the food items from the fridge and throw out any expired or rotten food.

2. Using a washcloth and plain white vinegar, wipe down the shelving, drawers and walls in order to kill and prevent any mildew, mold or other bacterial growth.

3. Create a mixture of ¼ c baking soda and 1 quart warm water and scrub the inside of the fridge thoroughly in order to remove the vinegar, sanitize and remove odors.

4. Wipe down any dirty jars or containers and place food items back in the fridge!

5. This should be done about every 3 months (4 times per year).

Have Fun!!!

Blessings,
Ashley

WINTER 20% OFF PROMO

2009-11-04T12:29:00.000-08:00

IN THE MONTHS OF NOVEMBER AND DECEMBER 2009 I WILL BE OFFERING 20% OFF ALL SERVICES WHEN YOU MENTION THIS BLOG POST.

Its smart to see your dietitian BEFORE the Holiday weight gain happens. January is when most people decide to try and undo the pounds they packed on over Thanksgiving and Christmas, but being a little more proactive can PREVENT the extra weight gain, which means less work for you in the long run.

The 20% deal expires on New Year's Eve, so come January everything is back to full price. If you set an appt for 2010 but actually call and schedule the appt in November or December Ill let you have the 20% discount, see I'm nice.

You're Welcome...

Ashley

Curry Kills Cancer - New Research

2009-10-29T09:39:00.000-07:00

“Curry” is a general term used for a combination of spices to create a specific flavor used in cooking. It usually contains turmeric, cumin, coriander, fenugreek, and red pepper. The Tumeric is what gives curry its distinctive yellow coloring, and is a plant from the ginger family. It contains a compound called “Curcumin” which according to this article has been found to kill oesophageal cancer cells through a different form of death than we have seen cells die before. Cells self-destruct or “commit suicide” through a process called apoptosis. But Curcumin did not cause a cell-suicide, it actually killed them.

BREAKTHROUGH.

Below you can read the abstract of the actual research article coming out of Ireland, to be published in the British Journal of Cancer November 2009. The conclusion sums it all up, “Curcumin …represents a promising anticancer agent for prevention and treatment of oesophageal cancer.”

You’ll also find a recipe for Curried Chicken Breasts at the bottom of the article – Add some curry dishes to your menu!

Curcumin induces apoptosis-independent death in oesophageal cancer cells.
O'Sullivan-Coyne G, O'Sullivan GC, O'Donovan TR, Piwocka K, McKenna SL.
Br J Cancer. 2009 Nov 3;101(9):1585-95. Epub 2009 Oct 6.
Leslie C. Quick Laboratory, Cork Cancer Research Centre, BioSciences Institute, University College Cork and Mercy University Hospital, Cork, Ireland.

Background: Oesophageal cancer incidence is increasing and survival rates remain extremely poor. Natural agents with potential for chemoprevention include the phytochemical curcumin (diferuloylmethane). We have examined the effects of curcumin on a panel of oesophageal cancer cell lines.Methods:MTT (3-(4,5-dimethyldiazol-2-yl)-2,5 diphenyl tetrazolium bromide) assays and propidium iodide staining were used to assess viability and DNA content, respectively. Mitotic catastrophe (MC), apoptosis and autophagy were defined by both morphological criteria and markers such as MPM-2, caspase 3 cleavage and monodansylcadaverine (MDC) staining. Cyclin B and poly-ubiquitinated proteins were assessed by western blotting.

Results: Curcumin treatment reduces viability of all cell lines within 24 h of treatment in a 5-50 muM range. Cytotoxicity is associated with accumulation in G2/M cell-cycle phases and distinct chromatin morphology, consistent with MC. Caspase-3 activation was detected in two out of four cell lines, but was a minor event. The addition of a caspase inhibitor zVAD had a marginal or no effect on cell viability, indicating predominance of a non-apoptotic form of cell death. In two cell lines, features of both MC and autophagy were apparent. Curcumin-responsive cells were found to accumulate poly-ubiquitinated proteins and cyclin B, consistent with a disturbance of the ubiquitin-proteasome system. This effect on a key cell-cycle checkpoint regulator may be responsible for the mitotic disturbances and consequent cytotoxicity of this drug.

Conclusion: Curcumin can induce cell death by a mechanism that is not reliant on apoptosis induction, and thus represents a promising anticancer agent for prevention and treatment of oesophageal cancer.

______________________________________________________

Curried Chicken Breasts

2 pounds boneless, skinless chicken breasts
½ cup plain nonfat yogurt
3 Tablespoons lemon juice
1 Tablespoon low-sodium soy sauce
2 teaspoons curry powder

** Marinate for at least 30 minutes before baking**
1) Preheat oven to 375 degrees F.
2) Combine yogurt, lemon juice, soy sauce and curry.
3) Pour over chicken and let sit at room temperature 30 minutes or in refrigerator for several hours.
4) Bake at 375 degrees F for 40 minutes or until chicken meat turns white.

Serves 6. Calories 180; protein 36 g; fat 2 g; carbohydrate 3 g; fiber 0 g; sodium 210 mg

Blessings,

Ashley

Breast Cancer Awareness Month

2009-10-05T16:01:00.000-07:00

Save Second Base!

Get it??

October is National Breast Cancer Awareness Month

As organizations across the United States gear up to promote early screenings and detections and new information and treatments, I want to talk about the healthy lifestyle changes that you and your loved ones can make now in order to possibly prevent Breast and other cancers in the future.

According to the American Cancer Society, approximately 192, 370 women will be diagnosed with invasive forms of breast cancer in 2009, and 40,170 women will die from breast cancer this year. About 1 in 8 women in the US will be diagnosed with invasive breast cancer at some point in their lives. The chance of dying from that diagnosis is about 1 in 35. However, there are a strong 2.5 million breast cancer survivors living in the United States who beat those odds and live healthy lives today! If you know a breast cancer survivor or someone struggling with breast cancer currently, one of the first things they will tell you that they changed about their lifestyle is their diet.

Nutrition is a key component to health and one of the simplest things you can change right now. As more research is done on various nutrients and the effects on gene expression, disease fighting properties and effects on cellular processes, we are learning that the phrase “you are what you eat” is so true! In cancer and breast cancer specifically there are some nutrients that you should know more about to help dispel any myths you may have heard.

1. Soy.
The controversy over soy has been debated and discussed among health care providers for a while now, and admittedly, we still have no solid answer. Regarding breast cancer specifically, the tug-o-war of soy continues. Most of the controversy comes from a study published by the University of California, San Francisco about 13 years ago in October of 1996. In that study, they gave female participants 38 grams of genistein per day for a year. (Genistein is the phytoestrogen compound found in soy, as well as other legumes. A phytoestrogen is a naturally occurring compound that binds to estrogen receptor cells in the body.) The women did not eat foods that contained genistein but were actually given isolated genistein in a supplement form. The women over that year experienced elevated levels of estradiol (the main estrogen hormone in humans) in their blood and their breast cells showed signs of stimulation and increased growth. This lead researchers to think…uh oh, does this mean it could increase breast cancer cells as well? Since then there have been numerous studies showing the protective effects soy has against breast cancer as well. The problem is – we just don’t know yet. So, in the meantime, please feel free to eat a wide variety of foods, including soy that comes from whole foods like edamame and tofu, but avoid using lots of processed products containing soy isolates if you have a family history of breast cancer.

2. Sugar.
If you’ve searched anything on the internet about cancer and nutrition, the tagline “sugar feeds cancer” almost always comes up. The issue with this statement is that it is misunderstood. In 1931 a Nobel Prize winning researcher found that malignant tumors run in a state where they use glucose as fuel and create lactic acid as a byproduct of that process. This leaves the cancerous tissues more acidic than other body tissues. This state makes the body very tired and also uses less energy from food to work. This is why about 40% of cancer patients will die from malnutrition. The process that the cancer uses for energy wastes our body’s energy. Sugar comes into play not as refined sugar eaten, but a balance of blood sugar levels in the body. If one can maintain blood sugar levels within a normal range, it’s possible to help “starve” the cancer cells while giving your body energy from the food eaten. This was proven true in a study where mice were injected with an aggressive form of breast cancer and then split into three groups, each one holding their blood sugar levels at a different range: hyperglycemic (high), normoglycemic (normal) and hypoglycemic (low). After 70 days, 8 of 24 hyperglycemic mice survived; 16 of 24 normoglycemic mice survived and 19 of 20 hypoglycemic mice survived. This suggests that regulating blood sugar levels is key to slowing breast tumor growth. Understanding the glycemic index and how to incorporate a variety of foods into your diet by pairing them properly with protein and fat intake can easily regulate your blood sugar levels. For more information on any of these topics or how to balance your own diet, talk to a Registered Dietitian near you http://eatright.org/cps/rde/xchg/ada/hs.xsl/home_21343_ENU_HTML.htm for more specifics.

A well-balanced diet including whole grains, fruits, vegetables, legumes and the proper balance of proteins, fats and carbohydrates is the best way to go when thinking about cancer and other disease prevention. Changing your diet now can change your future.

Blessings,

Ashley

References:

Santisteban GA, et al. Glycemic modulation of tumor tolerance in a mouse model of breast cancer. Biochem Biophys Res Commun 1985 Nov 15;132(3):1174-9.

Quillin, P. PHD, RD, CNS. “Cancer’s Sweet Tooth” Nutrition Science News, April 2000.

The Vitamins: Vitamin B6

2009-09-29T16:35:00.000-07:00

Slowly, Im going to work through all of the vitamins and minerals, donating a blog post to each.

Each blog will address:

What does it do?
How much do we need?
Where can you get it?
What if we dont get enough?
What if we get too much?
The Reccomended Daily Allowance or RDA for that vitamin or mineral

Welcome to Vitamin B6!

What does it do?
Vitamin B-6 or "Pyridoxine" is a water-soluble B vitamin that plays a significant role in helping make amino acids that build body cells, including muscles. Vitamin B6 also helps produce red blood cells, infection-fighting antibodies and insulin (a hormone that uses glucose, synthesizes protein and stores fat).

How much do we need?
The following table lists the recommended intake for healthy people based on current scientific information.

Where can we get it?
Rich food sources of vitamin B-6 include chicken, fish, whole grains, beans, fortified cereals and nuts. Some soy-based meat substitutes are fortified with vitamin B-6.

What if we don't get enough?
Vitamin B-6 deficiency, while rare, can occur in people consuming poor-quality diets. Symptoms typically don’t occur until the later stages of deficiency. Signs of deficiency can include skin rashes, depression, nausea, convulsions and confusion.

What if we get too much?
No adverse effects have been associated with high intakes of vitamin B6 from foods. Very large doses of supplemental vitamin B-6 (in the form of pyridoxine) have been associated with painful nerve damage in the extremities (such as fingers and toes).

How you can get some B6 this week:
Hazelnut Crusted Halibut with Marsala Mango Sauce

Hazelnuts contain 0.2 mg of Vitamin B6 per 1oz of nuts!

Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 4 servings

Marsala Mango Sauce
3/4 cup Marsala wine, sweet
1/4 cup Chutney, mango or regular
1 tablespoon Butter or margarine
1 teaspoon Soy sauce, lite
1/4 teaspoon Ginger, ground

Hazelnut Crusted Halibut
3/4 cup Hazelnuts, toasted, skin
removed, finely diced
1 tablespoon Parsley, diced
1/2 teaspoon Salt
1/8 teaspoon Black pepper, ground
1 Egg, beaten
4 (4oz each) Halibut fillets
2 tablespoons Vegetable oil

Preheat oven to 400ºF.
Bring Marsala wine to boil in small saucepan; reduced heat and simmer until reduced to 1/2 cup, stirring constantly. Add chutney, bring back to simmer and reduce to 1/2 cup, stirring
constantly. Stir in butter or margarine, soy sauce and ginger until butter is melted. Process in
blender until smooth; set aside.
Mix hazelnuts, parsley, salt and pepper in medium bowl; set aside. Place beaten egg in separate
medium bowl; set aside.
Rinse fish and pat dry. Dip fish in beaten egg; turning to coat. Place coated fish in hazelnut
mixture, pressing nuts onto fish to coat both sides.
Heat oil in large ovenproof frying pan over medium high heat. Add fish and fry for 1 to 2
minutes until bottom is browned. Turn fish and place skillet in oven. Bake for 8 to 10 minutes
per 1-inch thickness of fish until flakey. Spoon 2 tablespoons heated sauce over each fillet.

Nutritional Analysis per Serving:

Calories 460 (51% Calories from Fat), 29g Protein,
17g Carbohydrate, 3g Fiber, 27g Fat, 4.5g Sat. Fat, 0g Trans Fat, 100mg Cholesterol,
1030mg Sodium

Sources: EatingWell.com, ADA, Hazelnut Council

Blessings,

Ashley

Alcohol Part Three: The Freshman Fifteen

2009-09-08T15:28:00.000-07:00

Alcohol Part Three: The Freshman Fifteen

Disclaimer: I am in no way condoning underage drinking. It is against the law to consume alcohol under the age of 21 in the US and I support that fully. Its no secret that kids across our nation are drinking underage and most of that increase coming during the college years. This phenomenon called the "Freshman Fifteen" is a topic of health concern that I feel comfortable addressing; but in no way do I encourage or support someone under the age of 21 consuming alcohol. Got it?

"The Freshman 15" is a term that is used to describe the "supposed" 15 lbs that a freshman student gains in their first year of college. Now is this scientifically proven? No. It could be more like the Freshman 5 or the Freshman Minus-10...it all depends on the person going to school. My weight fluctuated down my freshman year and then up my sophomore year - again, it just depends on the person. BUT, what we cant deny is that it is obvious with many students that come back from school their first year, that they have gained weight. Maybe not 15 lbs, but something noticeable. So, what is the deal with this weight gain?

Well, there are many many factors that set up a young college student for an unhealthy lifestyle:

lack of sleep / crazy sleep patterns
lack of funds for healthy food / fast food intake
skipping meals due to classes or studying
eating out on dates (seriously this one is sneaky but its true!)
and last but not least, increased alcohol intake

If you think about it, these factors in college all add up to a huge lifestyle change and point of transition, and most of them are not healthy ones for the physical body! Lets talk about each of these points more in detail...

1) Sleep.
Most people don't know this, but sleep is a HUGE factor in our body's state of health. This is one of the hidden reasons behind why adults cant seem to lose weight even though they are exercising and eating right. The fact is, that hormones are regulated during our sleep patterns and there are 2 specific hormones that deal with weight: Leptin and Ghrelin. Leptin (greek: leptos = thin) is the hormone that signals our brain to tell us that we are full. This feeling of fullness is called "satiety". Not "Im so full I feel like I want to explode" - that is an unhealthy form of fullness. Ghrelin does just the opposite - ghrelin tell us that we are hungry.

In a study done out of Stanford University (This one is for you Tyler) they were able to demonstrate a relationship between sleep and metabolic hormones stating, "...where chronic sleep restriction is common and food is widely available, changes in appetite regulatory hormones with sleep curtailment may contribute to obesity." Did you know that people who sleep 2-4 hours per night are 73% more likely to be obese than normal sleepers? Interesting how this ties in with college life. In fact, the study showed a 14.9% increase in ghrelin (hunger) and a 15.5% decrease in leptin (fullness) in people who consistently slept for five hours compared with those who slept for eight!

This means that....

2. Funds - Fast Food is cheap.
This topic ticks me off more than any other topic out there. It is absolutely maddening to me that when you drive through fast food places, the burger or tacos is a dollar and to add apples instead of fries is an extra charge. Are you kidding me??

This is one of the biggest excuses I hear as to why someone isnt able to "eat healthy". Because its just too expensive. Now, in some cases, yes the organic produce can be expensive (a post on organics and if its worth it is coming soon), but there are plenty of things you can buy for cheap that will last you a long time and are healthier choices than the drive thru. Here are just a few examples:

Grains. Dried beans or grains in the bags at the bottom of the aisles are sometimes under a dollar, and usually wont be much more than a dollar. There are plenty of servings for one in that bag of brown rice or black beans, it just takes time to cook them (unless you have a pressure cooker or rice cooker of course).
Fruit and Veggies. Fresh or frozen, there is always produce that is on sale for __cents per pound. Make sure you actually eat it and it doesnt rot on your counter and its worth the money. If the fresh is too expensive frozen produce is just as good if not better! Produce is frozen soon after being picked so the vitamins and minerals remain in the fruit/veggie. Sometimes fresh produce (if not bought locally) can be on a truck for weeks before ending up in the store, meaning those nutrients have been fading that whole time.
Cans. Canned beans, olives, mandarin oranges, etc is a great way to round out a meal cheaply. Just rinse the contents with water before eating to take care of the excess sodium issue and with mandarin oranges try to find brands that are canned in their own juice or water - not heavy or light syrups.
Eggs. A dozen eggs are just a couple bucks - you can do scrambles, egg sandwiches, eggs salads, breakfast for dinner, etc. Great source of protein.

3. Meal Times.
College is CRAZY for timing. You cant help what classes you get or when you need to leave to make it to class on time. Sometimes you'll have back to back classes for 5 hours and other times you'll have class right in the middle of normal meal hours and even at night. So you know what this means? Planning and organization.

You should never go more than 4 hours without eating max. The metabolism feels more comfortable when it gets a little nourishment throughout the day rather than having 2-3 big meals with lots of time in between. If you go long enough without eating the body can slip into a panic mode and think its "starving" in which case it begins to store nutrients (and protein, fat, carbs) in case you need it. The human body works for survival remember, and it is going to do everything it can to prevent the worst.

Create an emergency pack to keep in your dorm, backpack/purse, pantry, office, etc. Have non-perishable items in there that include protein, produce, carbohydrate and fat. Examples: foil tuna packs, crackers, mandarin orange cups, whole oranges or apples, beef or turkey jerky, raw nuts/seeds, dried fruit, etc. This way youll always have a healthy alternative when you start to come up on 4 hours without eating. This will prevent a run to a drive thru or unhealthy food choice.

4. Dating.
You meet lots of really cool people when in college and around the college age, so naturally youll be eating out with someone you like. Restaurants cook for flavor, not for health. This means that no matter what you order its going to have more fat or calories in it than you think. Thats okay, just make some smart choices. Always ask for dressing on the side, extra veggies and a to-go box. Arrange your plate to look like the plate model (refer to previous blogpost: http://crave-health.blogspot.com/2009/02/portion-sizes-vs-serving-sizes.html). And make sure you watch how much of that bread or chips you take before the food even comes! Dont be afraid to modify and substitute your order, so many people do this now that restaurants are used to it and dont mind at all. Plus, it might show that person you like across the table that you are confident and can take initiative :)

5. Alcohol.
Like we said before, alcohol has calories. About 100-150 per drink. Most people dont have just one either. So you need to weigh your options, whats really worth it?

The biggest thing Ive seen students do is "save up" their calories for the drinks in the evening. HUGE mistake. Do not do this. You are basically starving your body all day, creating a storage of nutrients, and then adding a toxin into the body afterwards, creating more storage of nutrients. You will get sick if you do this and will also increase your risk for alcohol poisoning. So DO NOT DO THAT!

The craziest thing that tends to happen after a night out drinking is the urge to hit the drive-thru on the way home. Most everyone who has been drinking that night will probably beg the designated driver to hit whatever local fast food place is open on the way home. This happens with guys, girls, after a few drinks or a lot, and theres a physiological reason for this crazy craving at 2am.

The liver is the organ that is responsible for metabolizing toxins in the body. Alcohol is considered a toxic substance to our body - crazy that we still consume it huh? The liver is also responsible for regulating our blood sugar levels, along with the pancreas. The pancreas produces insulin - a hormone that brings blood sugar levels down - and the liver breaks down food into glucose and pulls glucose from storage (making blood sugar levels go up) in order to keep that blood sugar balance with the insulin. Okay cool, so the pancreas produces insulin to make blood sugar levels go down and the liver sends glucose to make the levels go up - they work together to balance. The only problem is that the liver can only do one thing at a time....and what do you think the livers' priority is when a toxin enters the body? Yeah, it works to get the toxin out of there first. That means that it stops sending glucose...but the pancreas is still sending insulin....uh oh. This creates a drop in our blood sugar levels. A drop in blood sugar signals the brain that we need glucose, and our body is smart enough to know that we can get glucose fastest from carbohydrates! Which is why some people experience strong sugar cravings without alcohol, but also explains why we get "hungry" when we drink. Its a false hunger. And when you drink without eating those levels drop even faster.

A simple fix is to eat when you drink. Paring alcohol with adequate protein and carbs will help keep your blood sugar levels stable. And if you didn't eat and are experiencing that hunger, rather than that double cheeseburger at 2am, go home and drink 6oz of orange juice and wait 10 mins. Your blood sugar will slowly come up, making you feel much better. You don't need more than 6oz, and you'll probably also need a lot of water! If you can avoid this drive-thru thing every time you drink, I bet you wont gain weight. If you follow all these guidelines and be sure to get your exercise in for heart health, you'll be in great shape all the way through that freshman year.

Blessings,
Ashley

Alcohol Part Two: Antioxidants

2009-08-27T09:13:00.000-07:00

First, lets review what an "antioxidant" actually is.

"Anti” means “against, or opposed to” and “oxidant” refers to the process of oxidation (when a molecular process in the body causes an increase in oxygen). So an antioxidant is a molecule that slows or stops an increase in oxygen. Now normally we think of oxygen as a great thing - we need it to live! But increasing oxygen in certain chemical reactions can cause free-radicals (molecules with unpaired electrons) due to the transfer of electrons that happens. A free-radical can be highly reactive due to that unpaired electron, which can cause damage to our cells and leave them susceptible to disease.

Antioxidants go in and fill in that missing electron, making the free-radical whole again. So you can imagine with pollution in the air, chemicals and pesticides in the water we drink and food we eat, sun damage to our skin, there is a lot of cell damage that happens to our bodies that leave plenty of free-radicals running around. So, in a nutshell, antioxidants are very important to our daily lives, which is why you're hearing the word so often.

There are many different types of antioxidants. They are split into 2 groups - those that are soluble in water and those that are soluble in lipids (fats). This matters in the body because we have both liquids (blood, etc) and lipids (cell membranes, etc) which are in need of antioxidant activity.

The Antioxidant in Red Wine

The antioxidant that is found in Red Wine, the alcohol most commonly associated with antioxidants is called "Resveratrol" which is considered a polyphenol antioxidant (the term refers to the chemical structure) and Phytonutrient (chemical compounds that naturally occur in plants). Studies of resveratrol in mice/rats have shown anti-inflammatory effects, blood sugar lowering effects, and may combat obesity, cancer and cardiovascular disease. However, most of these studies have not been repeated in humans yet.

Resveratrol is found in the skin of grapes used to make wine. The reason red wine is said to be higher in resveratrol than white wine is because red wine is fermented with the skins longer than white wine. But guess what? You can just eat grapes and skip the whole fermenting thing and still get the resveratrol - hellloooooo.....

Peanuts, blueberries and cranberries also have resveratrol. Below are a few charts for comparison.

Content in wines and grape juice
Beverage Total resveratrol (mg/150mL)

Red Wines 0.30 - 1.07

Red grape juice 0.17 - 1.30
Rose Wines 0.06 - 0.53
Pinot Noir 0.06 - 0.30
White Wines 0.01 - 0.27

Content in selected foods
Food Serving Total resveratrol (mg)

Peanuts (raw) 1 c 0.01 - 0.26
Peanuts (boiled) 1 c 0.32 - 1.28
Peanut butter 1 c 0.04 - 0.13
Red grapes 1 c 0.24 - 1.25

Besides the antioxidants in wine, the alcohol itself does have effects on the body that can "help" certain things but mostly just temporarily. Alcohol thins the blood and also causes blood sugar levels to drop (more on that in Part Three). Which could look really good to someone who has thickening arterial walls due to plaque buildup or someone with pre-diabetes who runs high blood sugar levels. But those effects happen just while alcohol is in the body, and the negative effects outweigh the positive ones.

The moral of the story is this: if you currently drink alcohol, please do so in moderation or less. "Moderation" is defined as 1 drink per day for females and 2 drinks per day for males. A "drink" is 5oz of wine, 12oz of beer or 1.5oz (shot) of liquor. Now I honestly think that's pushing it towards too much...but those are the defined guidelines. Remember from the last blog post on alcohol that one drink per night can result in 10 lbs of weight gain per year...so "moderation" may not be what you need! In fact, when trying to lose weight, you should not drink alcohol AT ALL. And for those of you that don't drink but were considering picking it up due to the antioxidant value, don't. You can get antioxidants from plenty of other foods, without the toxins from the alcohol.

Next: Alcohol Part Three: "The Freshman Fifteen"

Blessings,

Ashley

Alli and Liver Damage New Reports

2009-08-24T17:05:00.000-07:00

The FDA issued a news release this morning regarding safety investigations into Alli (Orlistat) the "only FDA approved weight loss pill" due to reports of liver damage.

The FDA's News Release is copied below.

Just goes to show that we need to be using our common sense when it comes to weight loss - I know nutrition and exercise isn't what consumers want to hear, but when you try to take the easy route with a quick-fix diet or pill, you are taking some major risks.

See my previous blogpost on weight loss pills/aids for more information on this topic.
http://crave-health.blogspot.com/2009/05/lose-weight-burn-fat-and-build-muscle.html

FDA NEWS RELEASE
For Immediate Release: Aug. 24, 2009

Media Inquiries: Siobhan DeLancey, 301-796-4668, siobhan.delancey@fda.hhs.gov
Consumer Inquiries: 888-INFO-FDA

FDA Issues Early Communication about Ongoing Safety Review of Weight Loss Drug Orlistat
Review includes both prescription drug Xenical and OTC drug Alli
The U.S. Food and Drug Administration announced today that it is reviewing adverse event reports of liver injury in patients taking the weight loss drug orlistat, marketed as the prescription drug Xenical and the over-the-counter medication Alli.

Between 1999 and 2008, the FDA received 32 reports of serious liver injury in patients taking orlistat. Of those cases, 27 reported hospitalization and six resulted in liver failure. Thirty of the adverse events occurred outside the United States. The most commonly reported adverse events included yellowing of the skin or whites of the eyes (jaundice), weakness, and stomach pain.

The FDA is reviewing additional data submitted by orlistat manufacturers on suspected cases of liver injury, and the issue has been discussed at the FDA’s Center for Drug Evaluation and Research Drug Safety Oversight Board.

“The issues here are complex, but FDA has benefited from the input of the Board, including comments from representatives from three FDA Centers and several other Agencies in the Department of Health and Human Services,” said Steven Osborne, M.D., executive director of the Board.

The FDA’s analysis of these data is ongoing, and no definite association between liver injury and orlistat has been established at this time. Consumers taking Xenical should continue to take it as prescribed, and those using over-the-counter Alli should continue to use the product as directed.

Full text of the Early Communication about an Ongoing Safety Review can be found here. The Early Communication is a risk communication tool used by the FDA to inform the public about its ongoing safety reviews of drugs. The FDA will release its findings on orlistat as soon as the review is completed.

Consumers who have used orlistat should consult a health care professional if they experience symptoms possibly associated with development of liver injury, particularly weakness or fatigue, fever, jaundice, or brown urine. Other symptoms may include abdominal pain, nausea, vomiting, light-colored stools, itching, or loss of appetite.

The FDA urges both health care professionals and consumers to report suspected side effects from the use of orlistat to FDA's MedWatch Adverse Event Reporting program either online, or by regular mail, fax, or phone.
-- Online
--Regular Mail: use postage-paid FDA form 3500 and mail to MedWatch, 5600 Fishers Lane, Rockville, MD 20852-9787
--Fax: 800-FDA-0178
--Phone: 800-FDA-1088
http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm180057.htm

Be Careful and PAY ATTENTION!!!

Blessings,

Ashley

"America Dies on Dunkin'"

2009-08-13T12:20:00.000-07:00

An MD in Florida was forced to resign after promoting the slogan "America Dies on Dunkin'" along with several other catchy and scandalous one-liners.

Personally, I commend this doc for not being afraid to "go there" with the public! Its interesting that the people against his slogan were those that owned doughnut shops...

Blessings,

Ashley

See the article here or below:
http://www.msnbc.msn.com/id/32405418/ns/health-more_health_news

Doctor ousted over anti-doughnut rant
Lawsuit threatened after he posted ‘America Dies on Dunkin’ ’ sign

The Associated Press
updated 11:42 a.m. PT, Thurs., Aug 13, 2009

PENSACOLA, Fla. - Dr. Jason Newsom railed against burgers, french fries, fried chicken and sweet tea in his campaign to promote better eating in a part of the country known as the Redneck Riviera. He might still be leading the charge if he had only left the doughnuts alone.

A 38-year-old former Army doctor who served in Iraq, Newsom returned home to Panama City a few years ago to run the Bay County Health Department and launched a one-man war on obesity by posting sardonic warnings on an electronic sign outside:

"Sweet Tea Liquid Sugar."

"Hamburger Spare Tire."

"French Fries Thunder Thighs."

He also called out KFC by name to make people think twice about fried chicken.

Then he parodied "America Runs on Dunkin'," the doughnut chain's slogan, with: "America Dies on Dunkin'."

Some power players in the Gulf Coast tourist town decided they had had their fill.

A county commissioner who owns a doughnut shop and two lawyers who own a new Dunkin' Donuts on Panama City Beach turned against him, along with some of his own employees, Newsom says. After the lawyers threatened to sue, his bosses at the Florida Health Department made him remove the anti-fried dough rants and eventually forced him to resign, he says.

"I picked on doughnuts because those things are ubiquitous in this county. Everywhere I went, there were two dozen doughnuts on the back table. At church, there were always doughnuts on the back table at Sunday school. It is social expectation thing," says Newsom, a lean 6-foot, 167-pounder in a county where 39 percent of all adults were overweight in 2007 and one in four was considered obese.

Doughnuts barred from meetings
Newsom was hired by the state Health Department to direct the county agency. His $140,000-a-year salary is paid jointly by the state and the county. His job primarily involves educating the public about health issues — swine flu, AIDS and the like — but he also decided to address the dangers of glazed, sprinkled and jelly-filled treats.

He angered staff members by barring doughnuts from department meetings and announcing he would throw the fat-laden sweets away if he saw them in the break room. He also banned candy bars in the vending machines, putting in peanuts instead.

In May, lawyers Bo Rivard and Michael Duncan, co-owners of a new Dunkin' Donuts, asked Newsom to take down the "America Dies on Dunkin'" message. Newsom already had run other anti-doughnut warnings, including "Doughnuts Diabetes," and "Dunkin' Donuts Death."

The businessmen had the backing of County Commissioner Mike Thomas, who owns a diner and a doughnut shop. Thomas called for Newsom's ouster, saying the doctor shouldn't have named businesses on the message board.

"I think he was somewhat of a zealot," Thomas says. "I don't have a problem with him pushing an agenda, it's the way he did it. People borrowed money to go into business and they are being attacked by the government."

Doctor wants job back
A short time after Newsom's meeting with Rivard and Duncan, Newsom says, his bosses at the state Health Department told him that his leadership wasn't wanted and that he could be fired or resign. He chose to resign May 8 but has reapplied for the job.

"I have never been known for my subtlety. I don't have a knack for it. I speak the truth to people and just assume that that my data and purpose are so real and true that everyone will see the value of what I'm doing," says Newsom, who now works at a prison, doing exams of inmates.

Rivard and Duncan did not return numerous calls to their offices.

"Dunkin' Donuts is pleased that the signs have been removed," Andrew Mastrangelo, a spokesman for Canton, Mass.-based Dunkin' Donuts said in an e-mail.

The Florida Health Department has refused to talk about Newsom since he is considered a job applicant. "We will be happy to talk to you after the position has been filled," department spokeswoman Susan Smith said in an e-mail.

Newsom is hoping to get his job back so that he can resume his campaign against overeating.

"My method was a little provocative and controversial," he says, "but there wasn't a person in Bay County who wasn't talking about health and healthy eating."

Copyright 2009 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
URL: http://www.msnbc.msn.com/id/32405418/ns/health-more_health_news/

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© 2009 MSNBC.com

Alcohol: Part One - Nutrition Basics

2009-08-12T14:28:00.000-07:00

Alcohol: Part One - Nutritional Basics
This will be a 3-part blog series to be sure to look for part 2 and 3 as well!

Alcohol is potentially one of the greatest barriers to weight loss and overall health. It is a topic that no one likes to talk about because most of the time we don't want to face the music. Alcohol is involved in a lot of social settings and can give people a sense of "courage" they don't normally have to be funny or outgoing. Sometimes we associate alcohol with stress relief, thinking that a drink takes all of our problems away when in reality its just distracting you from them momentarily.

We are going to focus on the nutrition in alcohol and its effects on our metabolism and overall health. After working in an addiction treatment center I know that alcoholism as a disease is a very serious and worthwhile topic, but we'll leave that more specific topic to the CDP's (chemical dependency counselors) in their blogs.

Shocker #1: ALCOHOL HAS CALORIES.

Yes, yes it does. Its surprising to me how many people really don't know this. At a University that Ill withhold the name of, I held a booth in the cafeteria with fake drinks sitting next to their caloric equivalent in food. You would not believe how many students came up and were absolutely shocked - mostly to learn that hard alcohol has calories. For some reason we think that since Vodka looks like water it has the same nutrition...haha, umm no.

In fact, you might have heard that alcohol is "empty calories". A lot of magazine articles on health and nutrition use this terminology. What they mean by empty calories is that the food or drink item has calories (energy) in it, without any other nutritional benefit such as protein, vitamins, minerals, fiber, etc. which means you're not getting any additional benefit for your body, hence, "empty".

Lets look at your typical drinks. Each of these has about 100-150 calories:

The most shocking one is usually the hard alcohol - it has a lot calories by itself in a shot glass (which goes down in about 5 seconds). If you throw a shot into a drink like most people do....gin & tonic, rum & coke...then you need to include the calories from the mixer! And what if you have a drink-drink like a Cosmopolitan, Tequila Sunrise, Mai Tai...well those have multiple mixers and multiple alcohols which just adds more calories to the mix.

Lets take a look at some comparisons...

12oz Beers
Budweiser - 145 kcals
Bud Light - 110 kcals
Bud Select - 100 kcals
Stella Artois - 155 kcals
Corona Light - 105 kcals

4oz Wines (1/2 a large wine glass)
Reds - 80 kcals
Whites - 75 kcals
Champagne - 85 kcals

1.5oz (1 shot) Pure Hard Liquors
80 Proof - 100 kcals
86 Proof - 105 kcals
100 Proof - 120 kcals

1.5oz "Fun" Shots
Alabama Slammer - 110 kcals
Jager Bomb - 205 kcals
Kamikaze - 75 kcals
Peppermint Patty - 200 kcals

Cocktails
Bacardi & Coke - 160 kcals
Bloody Mary - 125 kcals
Cosmopolitan - 215 kcals
Gin Martini - 140 kcals
Long Island Iced Tea - 270 kcals
Mai Tai - 290 kcals
Margarita - 160 kcals
Sex on the Beach - 235 kcals
Vodka Soda - 100 kcals
Vodka Tonic (Gin&Tonic) - 165 kcals

Other
Hard Cider (12oz) - 170 kcals
Mikes Hard Lemonade (12oz) - 240 kcals
Sparks (16oz) - 340 kcals
Bacardi Silver (12oz) - 240 kcals
Wine Coolers (12oz) - 200 kcals

100 extra calories per day (like a glass of wine per night) can lead to 10 lbs of weight gain per year. Ouch.

So, you can decide for yourself what you'd like to do with this information. If you are someone who drinks fluids fast, then consider switching your drink to something that has more volume for the calories it provides. Or you could just cut down your drinking! Order a water in between drinks or a soda water with lime in between - that helps you pace yourself as well as cut down the calories.

Shocker #2: Alcohol can and eventually will over time cause excess fatty acid build up in the liver and triglyceride storage.
This is more likely in those with overweight/obesity or metabolic syndrome. This is referred to as "Fatty Liver". Extra deposits of fat in the liver over time can cause enlargement of the liver and eventually lead to liver fibrosis (scar tissue) and cirrhosis (starting to lose liver function). The liver is the primary organ of fat metabolism, and also the organ that deals with toxins in the body. Unfortunately, the liver can only do one thing at a time - and toxins will always take priority. That priority is what causes the liver to stop metabolizing fats, therefore causing a buildup of excess fats over time.

Today we've learned that alcohol has calories and if abused can cause increased storage of fat in the liver.

Next:
Alcohol: Part Two - Antioxidants
Alcohol: Part Three - The Freshman Fifteen

Blessings,
Ashley

Portion Sizes Interactive Tool

2009-07-15T10:44:00.000-07:00

A dietitian friend of mine showed me this new interactive plate and food portions by WebMD that allows you to place foods on your plate and will show you what a serving size should look like right there on the plate!

Its very cool, and helpful if you have no idea how much of something you should be eating!

http://www.webmd.com/diet/healthtool-portion-size-plate

For more info check back on my previous portion sizes blog :)

Blessings,
Ashley

From Men's Health...

2009-07-14T20:37:00.000-07:00

This is straight out of the minds of Men...those at Men's Health that is. The article by Justin Park states that a Nutritional Evaluation is "for anyone who simply wants to know how to beat disease."

http://www.menshealth.com/mhlists/lifesaving_health_tests/Nutritional_Evaluation.php

“LIFESAVING HEALTH TESTS: 5 Tests that could Save your Life”

1) Cardiac CT Angiography
2) Bone Density Scan
3) VO2 Max Test
4) Virtual Colonoscopy
5) NUTRITIONAL EVALUATION

Gee, I wonder which one I’m excited about...(did I just say gee?) Seriously, lets think about how important nutrition is for a second.

• You eat everyday, multiple times per day.
• Little by little, what you put in your body has an effect (positive or negative).
• If you don’t make a small change now, or don’t know you need to change it, you are looking at some serious long term health consequences. Including but not limited to...

Cardiovascular Disease

High Cholesterol / High Blood Pressure

Metabolic Syndrome

Obesity/Overweight

Various Cancers – yep.

Osteoporosis

Blindness

Diabetes

Just as a side note, please get a nutritional evaluation by a professional, meaning a Registered Dietitian. We are easy to spot, we have “RD” listed after our name. There are lots of people that claim to be “Nutritionists” which in most states means absolutely nothing. Do your research. Come see me, as I am super cool and have an RD and a CD. Or find one in your area on http://www.eatright.org/

In my practice I offer "Wellness Assessments" that are designed for a healthy person. It puts your lifestyle and nutritional behaviors under a microscope teamed with blood work and lab values to determine changes that need to be made so that you can live longer and stronger. My services can be found at http://www.crave-health.com/

If “you are what you eat” then dietitians are the doctors of the future. Let that sink in a bit…

Blessings,
Ashley

Water, Water, Water!

2009-06-30T11:53:00.000-07:00

The human body is made up of approximately 70% water. I’m sure you all have heard that in elementary science class at some point. Water is the most important nutrient there is. Without water, our bodies cannot function. Water is one of the 4 macronutrients (Carbohydrates, Proteins, Fats, Water) and is used throughout our bodies for the breakdown of nutrients for energy, creation of new tissues, regulation of body temperature, lubrication of joints and on, and on, and on...
Summer is a great time to discuss hydration because we tend to spend more time in the sun and heat, which can drain the body of water more quickly than normal. But sometimes it’s hard to know how much water to drink and also what counts as “water” in the body.

Adults need 8-10 cups of water per day. (1 cup = 8 oz) This is about 64 oz or about 1900 mL. Now, we don’t get water just out of the faucet, we also get water from the food that we eat, which does contribute to our 8-10 cups per day. However, there are foods that have more water in them than others – can you say fruits and vegetables?
If you don’t eat a balanced diet – meaning moderate amounts of all the food groups – than you probably won’t get enough of your water from food. That would probably put you in the 10 cups a day group.

The funniest thing that happens in my office with clients happens when we talk about water. I laugh every time it comes up. 90% of people begin to count it up in their head like this…

Ashley: “How much water have you had to drink today?”
Client: “Well, I had 1 cup of coffee this morning, and a bottle with lunch, then I had a diet coke and then another bottle before I came to see you. So, I guess about 6 cups so far today.”
Ashley: “Ok…let’s talk a little bit more about that…”

Newsflash – Coffee and Pop DO NOT COUNT AS WATER! In fact, anything with caffeine counts against your water consumption. Think of caffeine as negative water. Caffeine pulls water from the body, which is why you probably have to use the bathroom shortly after your latte in the morning. I use the following as a handy guide:

Anything caffeinated is a 2:1 replacement ratio.
Any vice (cigarette, alcoholic beverage, etc) is a 1:1 replacement ratio.

Example: Tyler needs 8 cups of water per day. He drank 1 cup of coffee with breakfast, and smoked 4 cigarettes throughout the day. How many cups of water does Tyler need to hydrate his body for the day?

Tyler’s Baseline Needs: 8 cups
Replacements: 1 cup coffee = 2 cups water (to break even)
4 cigarettes = 4 cups water (to break even)
Total Needed: 14 cups of Water

Most clients at this point are stunned and tell me that I am crazy if I think they can drink 14 cups of water per day. I say, you gotta pick which one is worth it. Either way, your body needs the water in order to efficiently function. So you either drink 14 cups of water or give up some of the cigarettes and caffeine. It’s your choice.

Dehydration can make you very sick. We lose water all day long when we are active, when we sweat, when we urinate, etc. We need to replace that water.

Signs of Dehydration:

Thirst
Loss of Appetite
Dry Skin
Dark Colored Urine
Dry Mouth
Fatigue / Weakness
Headaches

Try to drink 8-10 cups of water every day for one week. You may experience increased urination for a short period of time, but your body will adjust I promise. I guarantee that you will feel so much better if you can do that for a week. Then you just have to find a way to keep it up!

Happy Drinking! (Water that is…)

Blessings,
Ashley

Supplements

2009-06-11T10:52:00.000-07:00

Let’s talk about supplements. They are all over the place and most of them are over the counter, so how do you know what to take, what’s a good brand and how to dose them?
Well, that’s kind of the problem. There are all these bottles of pills, liquids and powders available to people that don’t really know what to do with them. But, after reading the bottle, they pop and few and hope to see results. That’s not quite how it works. Supplements, although most are not FDA regulated, should be viewed as medicine. Just because they are natural, have less severe side effects, and don’t come from a doctor does not mean that they can be popped like candy. Supplements are all made differently depending on the company, and also can interact with prescription medication causing adverse health effects if you aren’t careful.

The other thing you have to remember is that natural supplements, along with more eastern-minded medicine, is not meant to work like prescription medication (fast and furious). They work on a much milder level, taking a longer period of time to reach the same goal. However, they can do this in a much gentler way which doesn’t put as much stress on our bodies.

There are supplements for anything and everything out there ranging from a basic multivitamin to root extracts that help stabilize your mood or blood sugar levels. There are several important keys to keep in mind when you are looking at supplements.

1) Reputation. You need to choose your supplement brand very carefully. Do NOT buy cheap. In the world of supplements you get what you pay for. Some are very expensive because of the extensive purification processing that the company goes through to ensure there aren’t toxins left in the product. Would you really want metals in your fish oil tablets? If you don’t, then you probably shouldn’t buy your fish oil in a gallon bottle from a warehouse grocery store…

2) Absorption. Look on the bottle at the serving size. Most people assume that you just take one or two tablets once a day and that does the trick. Not likely. The human body can only absorb a certain amount of a specific vitamin/mineral/nutrient at a time (unless it’s a water-soluble vitamin, in which case your body just excretes the stuff it doesn’t need in your urine. Which is also why your urine is neon colors when you start taking supplements – don’t worry, it’s not a bad thing). The best example of absorption is with Calcium. I work with lots of young females in my practice and I prescribe high calcium doses for a lot of patients. However, the human body can only absorb 600mg of Calcium at a time. I prescribe anywhere from 1200mg-1800mg per day. That means they’ll need to take several tabs multiple times per day in order for the body to absorb it all. Also, there are lots of different kinds of Calcium…carbonate, citrate, malate, etc. You need to discuss with your dietitian which type is best for you. But if you don’t look at the label and just buy the cheapest one, you might be taking 4 huge pills 5 times per day…I’m serious!

3) Ingredients. Just like with food, you want there to be as short a list of ingredients as possible. Hopefully you’ll be able to read most of them. When you start getting into long chemical names you don’t understand, it’s likely very processed and not from a natural source. Ideally you want your supplements to be whole food based and organic. If you’re putting in very isolated forms of nutrition in your body, you don’t want a ton of toxins and chemicals attached to it do you?

4) Interactions. Always, always, always check for interactions!!! Food interactions, supplement interactions and medication interactions. There are lots of supplements – even though they are natural – that you CANNOT take with certain medications or certain foods.

Check out these websites to look up supplement interactions:
Bastyr Center for Natural Health: http://tinyurl.com/lysqqs
Vitamin&Herb University (by NatureMade): http://www.vitaminherbuniversity.com/

In my practice I work with a couple of brands primarily…

1. Standard Process: http://www.standardprocess.com/
These supplements are not sold in stores and are only available through health practitioners. They are organic, whole food supplements backed by extensive research and development. These supplements are meant for specific nutritional deficiencies and health issues, which is why you need them prescribed to you by a dietitian. They also have basic calcium and multivitamins. You need a specific prescription from me for these supplements.

2. AdvoCare: https://www.advocare.com/0901138
These supplements are for the general population and are available through
independent distributors that may or may not have a degree in healthcare. I like these supplements because you can order them online easily, and they are backed by scientific research, a medical advisory board with MD’s and PhD’s from Universities like Berkeley, Harvard, Yale and Cornell and also certified by Informed Choice, World Anti-Doping Agency guidelines assuring them safe to use for professional and college athletes. You don’t need a prescription from me for these, and they can be purchased from me at the website above.

3. Nordic Naturals: http://www.nordicnaturals.com/
This company specifically produces fish oil supplements. They are the purest
brand out there and have the strictest of requirements (pharmaceutical grade) in the processing of the fish from Norway. In my opinion, everyone needs to be taking fish oil every single day. Just email me or call me and I can help you with which kind would be best for you. You don’t need a prescription from me for these supplements (maybe just a little guidance) and you can buy these at any natural grocery store like PCC or Whole Foods.

Blessings,
Ashley

The Kind Campaign

2009-05-28T18:21:00.000-07:00

Two wonderful women from Pepperdine University started a movement called The Kind Campaign, which speaks out against "girl-on-girl crime". If you've seen the movie Mean Girls you know the kind of crime we're talking about is emotional and physical abuse girls participate in.

Their website is amazing and they are embarking on a trip across the country looking to interview girls that have been involved in the name-calling, rumor-starting, physical and emotional fights, etc. http://www.kindcampaign.com/

The second volume of Kind Magazine just came out and I wrote an article that is featured in it. Check it out and let them know if you have a story you'd like to share of your own! http://www.kindcampaign.com/kindmagazine/issue2.html

BE KIND!

Blessings,

Ashley