Fiber Fridays

Hey there!

As the semester is coming to an end I finally found some free time to blog and what better topic than fiber? Lucky for you, you are getting a double-whammy with this post. Not only have I written an article about fiber, I have also attached at the bottom of this page the link for a power point presentation about cereal grains. This power point is an in-depth analysis of cereal grains which is a source of fiber. So if you decide to incorporate cereals to your diet, this presentation is the one to look at. Anyways, back to the point. There are many misconceptions about fiber but they all draw to the conclusion that it is good for you, and it is! Fiber (or dietary fiber) plays important roles in the digestion and cardiovascular systems.  As you continue reading, you will understand what fiber is, where to find it and the role it plays in your health. 

Fiber is a type of carbohydrate neither digested nor absorbed by the body. For starters, there are two types of fiber: soluble and insoluble. The difference with both kinds of fiber is that soluble fiber will dissolve in water and insoluble fiber will not. Both kinds of fiber are important in the digestive system. 

Soluble fiber decreases the rate of digestion by forming a gel and attracting water. By decreasing the rate of digestion, it causes a delay in the emptying of your stomach which is what keeps you fuller longer. It increases your levels of satiety, a very important factor in weight control. Soluble fiber can also aid in diabetes regulation. The rate of stomach emptying is slow which affects blood sugar levels, having a positive effect on the sensitivity of insulin. Lastly, soluble fiber absorb dietary cholesterol which helps decrease LDL (low-density lipoprotein) blood cholesterol levels. Clinical studies have shown that every gram of soluble fiber eaten per day have decreased cholesterol levels by 0.5 – 1.0% per every gram of soluble fiber. By decreasing LDL levels in the blood, you decrease the cholesterol deposits in the arterial walls which could lead to atherosclerosis (hardening of the arteries due to plaque build-up). Other studies of men have shown that by eating a high fiber diet for a long period of time reduce the risk of heart attack.

Sources of soluble fiber: fruits (blueberries, strawberries, oranges, pears, and apples) vegetables (celery, carrots, and cucumbers), oatmeal, lentils, beans, oat bran, oat cereals, psyllium, flaxseed and nuts.

Insoluble fiber is also important to the digestive system because it helps prevent constipation due to its laxative effect. Insoluble fiber is not absorbed by the body so they will generally be low in calories. This kind of fiber also adds bulk to the diet and since they are insoluble, they pass through the body without being absorbed or broken down. This increases the rate at which you will pass food and waste through your gastrointestinal tract and will determine the frequency of your bowel movements. It also keeps your satiety levels high because your body can only hold so much “bulk.” Fiber-rich foods are great for obese patients as they go on weight loss plans by allowing them to eat less without feeling as hungry. 

Sources of insoluble fiber: whole grains, whole wheat, wheat bran, corn bran, brown rice, celery, broccoli, barley, cabbage, onions, dark leafy vegetables, grapes, and fruit.  

So basically all the fiber health benefits in a nutshell:

·         Normal bowel movements

·         Lowers cholesterol levels

·         Regulates blood sugar levels

·         Maintains bowel health

·         Aids in weight control

Okay, we get it. Fiber is good for you, but how can I add it to my dietary plan? EASY!

·         Read nutrition fact labels – make sure it says whole in front of any grain listed in the ingredients (ex. whole wheat, whole grain, etc.)

·         Add whole grain products

·         Avoid refined products

·         Increase raw vegetables, fruits and seeds

·         Avoid fruit juices

·         Eat high-fiber cereal or bran for breakfast

Let me guess… Now you are probably wondering how much fiber you need on a daily basis?

According to the Harvard School of Public Health 20g of fiber should be consumed as a daily minimum amount. The amount may vary according to gender, age, and level of physical activity. The Institute of Medicine recommends women at age 50 or younger to consume 25g of fiber. For women above the age of 51, it is recommended to consume 21g of fiber. They also recommend 38g for men below the age of 50 and 30g for men above the age of 51. The American Institute for Cancer Research recommends an overall daily goal of 30g of dietary fiber. Usually the more active you are the more fiber you need to add to your diet.

Some side effects (such as gas) may occur as you increase your fiber consumption, so it is important to gradually increase your fiber intake. Also, it’s recommended to increase your water intake as well since soluble fiber absorbs water. Finally, if you are on a weight loss plan fiber supplements are not recommended. In general, I don’t think I would recommend fiber supplements if it is accessible in the foods you eat. The problem with supplements is that we don’t know the long term effects of many, and some may be controversial. Methylcellulose and 110+ other ingredients found in over the counter fiber supplements were banned by the FDA in 1991 because there was no evidence that supported the safety and effectiveness of these products.  

I am currently taking a Foods class in which we had to do a presentation based off a certain type of food that we pick. My group decided to pick cereal grains as the topic and at the end of our presentation, I realized that the information we collected was important enough to share. Conveniently, our presentation goes hand-in-hand with this article because cereal grains are a source of fiber as well as other vitamins and minerals. I have uploaded the PowerPoint that was created by Jennifer Climenhage, Emily Atkinson, Emilie Husfelt, Lauren Turner and me for everybody to see. Enjoy the presentation and if anybody has any questions feel free to leave a comment below, or message me on Facebook. Don’t forget to like me on Facebook! www.facebook.com/NutritionHQ

PowerPoint Presentation:
https://docs.google.com/open?id=0B8g0sucgT0moaTJKcjZlNmxHQlU

Written by: Isabella Bedoya

Sources:

"Dietary Fiber: Insoluble and Soluble Fiber." WebMD. WebMD, n.d. Web. 30 Nov. 2012.

<http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber?page=2>.

Staff, Mayo Clinic. "Dietary Fiber: Essential for a Healthy Diet." Mayo Clinic. Mayo Foundation

for Medical Education and Research, 17 Nov. 2012. Web. 30 Nov. 2012.

<http://www.mayoclinic.com/health/fiber/NU00033>.

"Why Is Fiber Important in a Diet?" LIVESTRONG.COM. N.p., n.d. Web. 30 Nov. 2012.

<http://www.livestrong.com/article/285448-why-is-fiber-important-in-a-diet/>.

"Why Is Fiber (fibre) Important in Your Diet?" Medical News Today. MediLexicon

International, 12 June 2004. Web. 30 Nov. 2012.

http://www.medicalnewstoday.com/releases/9428.php

Image: http://theaustintimes.com/wp-content/uploads/2011/11/high_fiber_foods1.jpg

Eggs: A Superfood?!

            I thought eggs had too much cholesterol? Why are they considered a superfood? What exactly is a superfood? Okay, relax. Let’s hatch this topic little by little (no pun intended). First of all, superfoods are rich in nutrients and antioxidants but low in calories. For the next few days, I would like to go into detail about a few superfoods that I find important and I will try my best to go as in-depth as possible. I decided to start off with eggs, they are so common in many kitchens but I bet many of you were not aware of how nutritious they actually were!

Believe it or not, eggs have been found to be nutrient-dense foods. Not to mention, eggs are also a low calorie food. It sounds to me like eggs certainly fit the definition of a superfood. For a medium sized egg, you are consuming anywhere between 65-80 calories and about 6 grams of protein, making eggs an excellent source of protein. The lean protein found in eggs helps curb your appetite, as well as help build and repair your muscles after workouts. By now you are probably wondering why we should consume this superfood other than its low in calories, and let me tell you the answer is quite simple. Eggs help promote weight loss, they help boost your memory, they contain many vitamins that aid in keeping your muscles leaner, they promote healthy growth and muscle repair, they support metabolism function, and last but not least, it is a great source of vitamins and essential amino acids that help maintain your eyes, skin and hair in healthier conditions.

Personally, I recommend 100% cage-free (or free-range) eggs or vegetarian/grain-fed eggs because they are higher in omega-3’s, vitamin E, vitamin A, beta carotene, and vitamin D. Cage-free eggs are lower in cholesterol and saturated fat (the reasons why eggs have been given a bad rap over the years). As a matter of fact, researchers have shown that the cholesterol found in eggs has nothing to do with promoting cardiovascular disease. 

Starting with the fat-soluble vitamins, eggs contain vitamins A, D, E and K. Along with iron and zinc, the aforementioned fat-soluble vitamins are found in the yolk. They also contain vitamin B-6, B-12, riboflavin (aids in fat metabolism), small amounts of niacin, thiamine and folate. Iron and vitamin B-12 are essential to the formation of red blood cells. Vitamin B-12, sulphur, omega-3 fatty acids, keratin (best source of keratin), and the many essential amino acids found in eggs promote healthy growth of hair, skin and nails. The yolks contain a carotenoid called lutein and as we mentioned before, vitamin A. Lutein acts as an antioxidant, which is responsible for preventing age-related eye diseases while vitamin A aids in preventing night blindness. Vitamin D helps absorb the calcium in your body, preventing osteoporosis and maintaining strong bones. Vitamin D has also been linked to promoting fat loss.  

Calcium, phosphorus and magnesium, found in the egg whites, are in charge of maintaining strong bones and keeping other body tissues strong and healthy. Another important nutrient found in eggs is called choline. Choline activates a neurotransmitter known as acetylcholine, found in the brain. Once acetylcholine is activated it improves brain function, it gives you a memory boost and better muscle control. Lastly, selenium supports our immune system by protecting us against any chemical damage inside our bodies. 

My favorite characteristic about eggs is that they are extremely versatile. You can eat eggs for breakfast, lunch, dinner or even as a snack. You can scramble, boil, poach or fry them. For breakfast, you can make an omelet with vegetables, a breakfast burrito, scrambled eggs or simply eat a whole grain toast with a sunny side up egg on top. As a snack or post-workout you could eat hard-boiled eggs or deviled eggs (find a healthy substitute for mayo!). For lunch you could eat an egg salad sandwich, you could chop up an egg in a salad. For dinner you could make a quiche or an egg frittata and accompany it with a salad. There are numerous ways of adding eggs into your nutritional plan. Remember, these are just some ideas I had in mind to help boost the nutritional value of your meals. Bottom line (literally), when you eat an egg, don’t throw out the yolk… it is very nutritious!

Written by: Isabella Bedoya

Sources:

"A Beginner’s Guide to Superfoods #5: Eggs." Men's Health. N.p., n.d. Web. 17 Aug. 2012. <http://www.menshealth.co.uk/food-nutrition/superfoods/beginners-guide-to-superfood-eggs>.

"Eggs." - Free Range, Cage Free, Organic, What's the Difference? N.p., n.d. Web. 17 Aug. 2012. <http://www.organiclifestylemagazine.com/issue-7/eggs-free-range-cage-free-organic.php>.

"Eggs: A True Superfood." Fox News. FOX News Network, 11 July 2011. Web. 17 Aug. 2012. <http://www.foxnews.com/health/2011/07/11/eggs-true-superfood/>.

"Shop, Eat, Live Well." Eggs: Superfood, Not Superfat. N.p., n.d. Web. 17 Aug. 2012. <http://www.chicagonow.com/shop-eat-live-well/2011/12/eggs-superfood-not-superfat/>.

"There's a Cracking Idea! Eggs Are a Superfood... and Eating One a Day Could Help You Lose Weight." Mail Online. N.p., n.d. Web. 17 Aug. 2012. <http://www.dailymail.co.uk/health/article-1256489/Eggs-superfood-boost-health-tackle-obesity.html>.

"Vitamins & Minerals in Eggs." LIVESTRONG.COM. N.p., n.d. Web. 17 Aug. 2012. <http://www.livestrong.com/article/350210-vitamins-minerals-in-eggs/>.

Photo Courtesy: http://i-cdn.apartmenttherapy.com/uimages/kitchen/2008_03_26-EggFreshness.jpg

Vitamin C, for You and Me!

Here’s the moment we’ve all been waiting for… Nutrition HQ’s first blog post! My apologies to everyone who has been expecting these posts over the summer, my lifestyle became really hectic these last few months but now I plan on blogging weekly. If I really have to go ghost and disappear again due to school getting in the way I will definitely give you a heads up, but don’t worry this is my senior year and I plan on doing this for the rest of my life so even when I do go on a hiatus stay tuned because information will never stop flowing from here.

With the 2012-2013 school year right around the corner, I figured I would make it a personal goal to try to boost up my immune system by adding vitamin C to my daily regimen. If this is not your particular goal, that’s okay too. As you continue reading, you will learn a lot more than you ever knew about what exactly Vitamin C is, how beneficial it is to your health, what it is doing inside your body and what diseases it is preventing. You will also find out the best way to consume vitamin C and where to find it. 

Before we go any further, I wanted to give you a little introduction about myself and my stance on nutrition. Now if you know me, and trust me you will get to know me, I am a huge supporter of obtaining the right vitamins, nutrients and antioxidants from natural sources. Now don’t get me wrong, I am a human being and I do like processed foods (who doesn’t?), but I try my best to avoid them at ALL costs. I also believe that nutrition is the best preventative medicine out there. If you eat right you should be able to provide your body with the right vitamins, nutrients and antioxidants from natural sources without having to take any additional supplements. After all, our bodies were created to digest foods that are natural and found in the wild, not found in labs manufactured by people with white coats.

I used to be a “supplement junkie” and I would go to GNC and buy everything just because it is easier to consume. My mentality changed when I finished organic chemistry and I came to the realization that we are not fully aware of the effects chemicals have in our bodies in the long run. Even if we think it is safe now, these chemicals haven’t been around long enough to prove us otherwise. So, when I encourage you to add vitamin C to your diet, I mean it in the way of cutting up a fruit or tossing up a salad. I am not referring to taking a pill, powder or chewable tablet that has been mixed with cellulose, xanthan gum or any other chemical in order to get it in those forms. That’s just my opinion though, if you’d rather go to a vitamin store and buy a bottle of vitamin C because it is more convenient for you, I’m not stopping you. 

Now that you got to know a little bit about myself, I would like to introduce you to ascorbic acid or more commonly known as vitamin C. Vitamin C is an essential micronutrient we consume that aids our bodies in various ways. It is a water soluble vitamin, so if you do happen to overdose it won’t be as toxic as a fat soluble vitamin. Don’t get me wrong though, if you consume more than recommended you could experience symptoms of nausea, diarrhea, dizziness, flushing, excessive urination and even kidney stones due to the additional break down of uric acid. The recommended daily allowance (RDA) for vitamin C is 90mg for males 19 years and older, 75mg for women 19 years and older, and an additional 35mg if you are a smoker.

Vitamin C has also been known to prevent common colds, inflammation, hair loss, etc. Actually, vitamin C aids in the absorption of iron, strengthens the immune system, helps build and strengthen collagen, aids in the growth/repair of body tissues, and maintains bones healthy and strong. 

Vitamin C protects us from the following diseases:

·         Heart Diseases

·         High blood pressure

·         Common colds

·         Periodontal disease

·         Osteoarthritis

·         Macular degeneration

·         Asthma

·         Pre-eclampsia

·         Eczema

·         Hay fever

·         Heals burns and wounds efficiently

·         Allergies 

Vitamin C also aids in the synthesis of norepinephrine, a very important neurotransmitter in the brain. It also plays an important role synthesizing carnitine, a molecule that transports fat into the mitochondria. Once carnitine reaches the mitochondria, it can convert fat into energy. Most importantly, Vitamin C is an antioxidant which protects our cells from being damaged by free radicals. Free radicals are produced by oxidative reactions within our bodies that damage our DNA and can cause us to age quicker, develop tumors, cancer and other diseases. Free radicals in our bodies are simply not good, and a way to get rid of them is by taking antioxidants (don’t worry we will go in-depth on this in a different article). The best way to neutralize free radicals is by consuming foods with antioxidants.  In recent studies, it has been found that vitamin C has had a role in preventing autoimmune disorders and even slowing down the progression of Alzheimer’s! 

As I said before, I no longer believe in going to a supplement store and buying a bottle of vitamin C to get my daily fix. Instead I have compiled a list of foods that are rich in vitamin C. Mainly any fruit or vegetable has vitamin C, but the trick is to consume it raw. When you steam or boil the vegetables then the nutrients start breaking down and are not as potent. The following list has not been written in any specific order but are all high in vitamin C.

·         Guava

·         Raw Red Sweet Pepper

·         Medium sized Kiwi

·         Oranges

·         Raw Green Sweet pepper

·         Natural grape fruit juice

·         Papaya

·         Fresh strawberries

·         Brussel sprouts

·         Cantaloupe

·         Broccoli

·         Lemon Juice

·         Pineapple

·         Kale

·         Parsley

·         Cauliflower

·         Mustard greens

·         Tomatoes

·         Potatoes

So, if your goal of strengthening your immune system was not a priority before, hopefully it is now because who likes getting sick anyways?! 

If any of you would like me to cover a specific topic, have any questions, comments or concerns please feel free to message me or leave it in a comment below.

Written by: Isabella Bedoya

Sources:

"Linus Pauling InstituteMicronutrient Research for Optimum Health." Linus Pauling Institute at Oregon State University. N.p., n.d. Web. 15 Aug. 2012. <http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/>.

Nordqvist, Christian. "What Is Vitamin C? What Is L-Ascorbic Acid?" Medical News Today. MediLexicon International, 16 Mar. 2011. Web. 15 Aug. 2012. <http://www.medicalnewstoday.com/articles/219352.php>.

N.p., n.d. Web. 15 Aug. 2012. <http://www.whfoods.com/genpage.php?tname=nutrient>. 

"Top 10 Sources of Vitamin C (Including 3 Foods With More than Oranges)." The Daily Green. N.p., n.d. Web. 15 Aug. 2012. <http://www.thedailygreen.com/healthy-eating/eat-safe/top-sources-vitamin-C-44102808>.

"Vitamin C."  Health Professional Fact Sheet. N.p., n.d. Web. 15 Aug. 2012. <http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/>.

"Vitamin C (Ascorbic Acid)” University of Maryland Medical Center. N.p., n.d. Web. 15 Aug. 2012. <http://www.umm.edu/altmed/articles/vitamin-c-000339.htm>.

"Vitamin C: Why It's Important." / Nutrition / Vitamins and Minerals. N.p., n.d. Web. 15 Aug. 2012. <http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/vitamin-c-why-its-important.html>.

"What Are the Cons of Taking Vitamin C Tablets?" LIVESTRONG.COM. N.p., n.d. Web. 15 Aug. 2012. <http://www.livestrong.com/article/370551-what-are-the-cons-of-taking-vitamin-c-tablets/>.

Picture source: http://healthfoodxdrinks.com/wp-content/uploads/2011/11/vitamin-C-for-Skin.jpg

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