Tag: nutrition tips

The One Vitamin You Are Low In

 

By: Elizabeth Somer, M.A.,R.D.

Unless you’re supplementing daily with vitamin D, it’s likely you are deficient and don’t even know it. Up to three in every four people tested are low in this vitamin. What’s the risk?

Until recently, vitamin D’s sole job was to support calcium absorption and deposition into bone, thus lowering osteoporosis risk. This role is now considered the tip of the nutritional iceberg.

Every cell in your body has receptors for vitamin D, which means every cell, tissue, organ, and system, from the top of your head to the tip of your toes, needs the vitamin. It’s no wonder research shows that vitamin D might aid the body in muscle weakness, gum disease, diabetes, insulin resistance, hearing and vision loss, arthritis, multiple sclerosis, hypertension and depression, among other health conditions. It also supports pregnancy outcome and reduces the incidence of falls by up to 60 percent in seniors, while a deficiency can mimic symptoms of fibromyalgia. Preliminary studies also show a possible link between low vitamin D intake and amyotrophic lateral sclerosis (ALS), Parkinson’s disease and more.

Continue reading “The One Vitamin You Are Low In”

The Role of Nutrition in Heart Health (Infographic)

83 Million Americans are living with heart disease or the after-effects of stroke. The numbers are scary, but we can do our part to help improve them by making simple lifestyle changes and focusing on heart-healthy nutrition – specifically omega-3 fatty acids, oat beta-glucan and vitamin D.

Click on the infographic below to expand it and read more about heart health and nutrition. For more information, visit www.vitaminsinmotion.com

Heart Health Info Graphic_FINAL

A Heart-Healthy Message from Santa and Mrs. Claus

Two of the most beloved holiday icons are leveraging their celebrity this season to bring attention to heart disease – the No. 1 cause of death in the U.S. Mrs. Claus is inviting American families to join her in making the same, heart-healthy lifestyle changes she and Santa are taking on this year to raise awareness for nutrition’s role in heart health.

Find out more and hear Mrs. Claus’ important message from her and Santa here: www.clausnutrition.comee59ef9a-1242-4a04-af2b-8b9ecf947716.HR

Healthy foods to take on the go

Registered Dietitian Elizabeth Somer has some tips on how to eat right and get all the nutrients you need when you’re on the go:

Pack your own snacks.

When travelling, bring along some cut up fruit or pack yourself a small salad for an easy and nutritious snack. A spinach salad with some strawberries and nuts is a quick and easy source of vitamin C and B6.

Remember the four airport food groups: Fruit, lettuce, whole grains and lean protein.

If you can’t pack your own snacks, look for healthier options at the airport or train station. Most kiosks have fruit baskets, lean deli salads and milk. An individual milk carton is a good way to get vitamin D while traveling. If fast food is the only option, try ordering a salad with the dressing and croutons on the side or a grilled chicken sandwich.

Look for real food.

Some airports and train stations have real restaurants, like Rubio’s Fish Tacos in San Diego or Macheezmo Mouse low-fat Mexican Food in Portland International. Look for places that have a healthy and nutritious menu so you don’t have to settle for fast food.

What healthy foods do you eat when you’re on the go?

How To Eat Right for Eye Health

Registered dietitian Elizabeth Somer recently presented some thoughts on how to eat right for eye health on the TV program AM NorthWest in the Portland, Oregon area. Check out the full segment here.

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Elizabeth says:

One in every four Americans suffers from one of the two leading causes of blindness: cataracts or age-related macular degeneration. This means eye health is more important than ever. Nearly 75 percent of Americans ages 55 and older begin to notice changes in their vision between ages 40 and 45. But eating right can help!  

Certain nutrients such as lutein, zeaxanthin, vitamin C, vitamin E, zinc or the omega-3 fatty acids, DHA and EPA have been shown to support eye health, especially in individuals who are vulnerable to age-related macular degeneration

So where can you get these nutrients? Since our bodies can’t make them, they have to come from your diet or a supplement.

  • DHA and EPA omega-3s are found in fatty fish like salmon or mackerel, but for those who don’t like fish or prefer a vegetarian option, there are supplements available that are made from microalgae – a vegetarian and sustainable source of DHA and EPA.
  • Vitamin C can be found in dark leafy green vegetables like kale or mustard greens. It can also be found in oranges, broccoli and kiwi fruit.
  • Lutein and zeaxanthin can also be found mostly in dark leafy green vegetables like spinach or kale. You can also find it in broccoli.

How do you care for your eyes? 

Hot Nutrition Tips (Part 2)

Nutrition has never been so hot. According to Elizabeth Somer, registered dietitian and author of “Eat Your Way to Sexy,” recent research has enhanced the field of nutrition. From vitamins to oats, check out some more of the recent findings. Read about the first four discoveries here.

Hot Discovery #5: Omega-3s for mood, mind, and memory

The DHA omega-3 fats in fatty fish are the building blocks of healthy brain cells and must come from your diet because your body does not produce them. Research from Oxford found DHA supplements could help improve reading in underperforming children and help curb behavioral problems. In 2006, the American Psychiatric Association even added this fat to its recommendations for treating depression.

Aim for at least two servings a week of DHA-rich salmon or include DHA-fortified foods in your diet. Try ActiLean Snack Bars or take a supplement that supplies at least 200 milligrams of DHA like Ovega-3.

Hot Discovery #6: Resveratrol: The anti-aging secret of red wine

Resveratrol is a polyphenol found in abundance in red wine and in lower amounts in red grapes, peanuts, pomegranates and berries. It is an antioxidant that helps turn on cells’ production of anti-aging substances. It can also speed cell repair.

Hot Discovery #7: Berries: Beyond just tasty

Because the antioxidant mix in berries is so powerful, they are one of the most nutritious foods in the diet. A hot area of nutrition right now is berries’ phytonutrients, which are compounds that can help protect cells from disease and aging.

You should aim for at least one cup of berries a day, most days of the week. Select the darkest berries that are richly hued from skin to core for the strongest antioxidant power.

Hot Discovery #8: Nuts can aid in weight loss

We’ve often been told to stay away from fattening nuts and nut butters. However, nuts contain two of the three most helpful ingredients for weight loss: fiber and protein, which fill us up and keep us satisfied. They also are packed with vitamins, minerals, healthy fats and a few of those phytonutrients so important for health. Just be careful of the serving size. Stick with 1 ounce, or about 12 nuts, to ensure you don’t consume too many calories.

Hot Nutrition Tips (Part I)

Nutrition has never been so hot. According to Elizabeth Somer, registered dietitian and author of “Eat Your Way to Sexy,” recent research has enhanced the field of nutrition. From vitamins to oats, check out some of the recent findings.

Hot Discovery #1: Vitamin D works far beyond its role as a bone-builder

Last year marked the 100th birthday of the discovery of the first vitamin. We’ve come a long way since then and in the past few years, we have found that every cell in the body has receptors for vitamin D and it is essential for helping to prevent several diseases, as well as helping to maintain muscle in elderly.

 Even in sunny areas, up to 80 percent of the population is low in vitamin D. So consider first having your blood levels checked, and if you are low, supplement!

Hot Discovery #2: Tomato extract helps improve blood flow

There are several things you can do to help decrease your risk for heart disease like eating more fruits, vegetables and whole grains, avoiding tobacco and exercising at least 30 minutes a day.

You can also try a new tomato extract, Fruitflow, is now being added to food products and supplements, and supports healthy blood flow.

Hot Discovery #3: Oats: A good option for weight control

This simple, old-fashioned favorite helps maintain a healthy weight thanks to the combination of fiber and water, which fills you up on fewer calories and digests slowly so you are satisfied between breakfast and lunch, and less likely to be grazing at the fridge or vending machine.

Hot Discovery #4: Probiotics for health

Remember the days when yogurt was a health food for hippies? Not anymore. Yogurt has gone mainstream and rightfully so. The bacteria found in yogurt can help boost your immune system. Choose plain, nonfat yogurt and sweeten it yourself with fruit or a little jam.

How will you reinvigorate your diet with these hot nutrition tips?