Cool as a Cucumber

Summer in northeast U.S.A. is the go-to season for healthful, colorful, and delicious fruits and vegetables and a time when families and friends tend to gather regularly for graduations, weddings, picnics, and backyard barbecues. What better way to celebrate being in the company of people you love and feeding yourself well than planning a party of your own?

Living Room Picnic

Creating a menu doesn’t have to be stressful or sinful when you dish out whole, fresh ingredients—served buffet-style—with homemade dressings and dips on the side. Not only will your plates be visually appealing and packed with high-quality nutrients, but you won’t have to break a sweat putting everything together.

Much like designing any healthful meal, the same rules apply: more variety and colors mean more vitamins and nutrients. Include a mix of animal- and/or plant-based proteins (skinless chicken breast, tenderloin, lentils, black beans, and tofu are great options), carbohydrates (brown rice, corn, and quinoa are versatile grains; Swiss chard, beet greens, and eggplant are nutrient-rich vegetables), and healthy fats (think walnuts, ground flaxseed, and olive oil).

Avoid heavy sauces and let the natural goodness of your bounty speak for itself. To start, make a light, but flavorful, marinade or rub for your protein dishes from a complementary blend of dried and fresh herbs and spices like cumin-chili-cilantro or dill-mustard-yogurt. Next, toss up a simple salad of different colored veggies like thinly sliced summer squash and heirloom tomato over leafy greens. Whisk together a light dressing of lemon juice, extra virgin olive oil, salt, and pepper. For dessert, consider macerated fruit like peaches and blueberries drizzled with honey and white balsamic vinegar. (Check out Foodily or Yummly for other great recipe ideas.) This entire combination of foods alone offers a beneficial dose of many vitamins and minerals—like manganese, vitamins C, K, and A, dietary fiber, iron, and antioxidants—to support your body systems.

Consider the following:

  • Plan and prepare accordingly by asking your guests or estimating of the number of vegetarians and non-vegetarians attending your party.
  • Serve ingredients separately to accommodate those who may have special diet requirements so they can build their own meals. Label each dish so guests don’t have to guess or ask, “What’s in this?”
  • Provide take-home items. Leftover containers will encourage your guests to continue eating healthfully after they’ve left your party. Stack printouts of your recipes on the buffet table so they can try their hands at creating their own versions at home or include recipe links in a thank-you e-mail a few days after the event.

When the party’s over, revel in the fact that, quite possibly for the first time for many of your guests, nothing was off-limits. Not only will you have enjoyed great company, but you will have served healthful fare to your grateful guests who may want to know when they can come back for more!

[Versions of this article were written for and published on YoffieLife.com on September 1, 2014 and DishWithDina.com on August 13, 2015.]

The Chicken and the Egg

We just wrapped up National Women’s Health Week and it got me thinking, being a national woman and all, how most of my clients and classmates––females in their 20s and 30s––are just now developing their identities, getting their first “real” jobs, and starting families, while my close female friends and I are in our mid- to late-40s, reminiscing about the million lives we seem to have already lived.

I’ve always said it’s never too late to start…whatever––a new habit, a new skill, a new career––but sometimes, UGH. Who has the time and energy? The older I get, the more set in my ways I’ve become (mostly about my routine and schedule) and now, with what already seems like two full-time jobs, I have to add a third: taking care of myself.

I was tempted to title this post “The Spring Chicken and the Rotten Eggs” because I believe that, while I’m young at heart and open-minded enough to want to soak up every new lesson and experience that comes my way, I’m starting to physically and mentally feel different, depleted. At 48 years old, I act half my age, but feel twice it. (Granted, the last few years of returning to school and rotating through my dietetic internship probably fast-tracked the age process for me.) I’ve got so many thoughts and ideas rushing through my brain at all times and a fairly full schedule. Before my feet even hit the ground, I’m a good part of the way through my to-do list. Yet, no sooner do I break for lunch, it feels like it’s time to wind down for bed and I’ve barely chipped away at the rest of my daily tasks.

Way, way back when I first learned about how oocytes develop and transition to ova, I did some mental math and figured I’d be hitting menopause when I turned 45. (The average age in America is about 511.) It hasn’t happened yet, but with each passing year, it has become all I can think about, waiting for it like a phantom hiding around the corner, ready to pop out and surprise me at any moment. I so want to embrace the decades in front of me, but I’m a planner by nature and I’ll admit I’m concerned about how to work around some of these challenges that seem to come with menopause. I’m already anxious, irritable, and depressed on any given day, sweat profusely when I’m barely moving, and often find it difficult to concentrate on—oooh! Squirrel!

But I think it’s easier to do than to undo, so how should we prepare for what awaits us on the other side of this decade?

17th-Menopause-talk

(image credit: http://www.sproutlifestyle.com/)

For starters, let’s rejigger our numbers so that we’re not overeating. To maintain a healthy weight, we’ll require about 100-200 calories less each day than we did twenty years ago2. (Click here to calculate your daily needs.) But be sure to still pay attention to nutrition by eating high-quality protein (including those of the plant-based variety like beans, peas, nuts, and seeds), a healthy mix of fruits and veggies, fiber-rich whole grains, and good fats like those from olive oil, salmon, and avocado.

We should also be keeping active and including strength training in our weekly exercise regimen to protect bone density and muscle mass and reduce our risk of fractures (ain’t no fun getting a hip replacement at any age, let alone when you’re 70)3. Plus, if you continue to eat as you always have and don’t increase your physical activity, you’re likely to gain weight.

Calcium plays a major role in supporting our health as we age, so be sure you’re getting your recommended 1,000mg a day by adding foods like yogurt, sardines, tofu, or broccoli to your meals (click here to read my previous post on calcium)4. Vitamin D is a big deal, too, and the easiest way to get 600 IUs is through daily sun exposure. Be careful not to overdo it here, though, because you don’t want to chance getting sunburned. A mere 10 minute walk outside during lunch will suffice. Otherwise, you can add a mix of fish, fortified dairy, cheese, or eggs (with the yolks) to your daily meal plan5.

Sleep is also important. Start setting an alarm for yourself about an hour before bedtime and give yourself time to unwind, relax, reflect, and mentally prepare for the next day6. This means detaching from technology, so no screens once that alarm goes off.

I’m considering putting together a month-long challenge in July for females over 40 (but open to anyone who wants to join)––something related to weight loss and lifestyle habits. I realize the summer, which can be packed with graduation parties, barbecues, and other social events, may be especially difficult to stick to new eating guidelines; but that’s why it’s called a challenge. Besides, I don’t believe in waiting for the “perfect” time to start anything and I think if we can do it then, we can sustain it long-term.

If any of the above has resonated with you, regardless of your age or menopausal status, please leave a comment below. Let me also know if you’d be interested in joining our July challenge. In the meantime, please check out this handout (that I designed last year when I was a dietetic intern at Betances Health Center) to help you better understand some of the wellness measures you can take through each decade of your life or click here to access the fact sheet from the Academy of Nutrition and Dietetics if you’ve already entered the wonder(ful) world of menopause.

References:

  1. Women’s Health: Menopause.” The Center for Menstrual Disorders & Reproductive Choice website.
  2. Warren, R.M. (n.d.) “8 Diet Changes Women Must Make After 40.” Health.com website.
  3. Munger, R.G., Cerhan, J.R. & Chiu, B.C. (1999). Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women. American Society for Clinical Nutrition, 69(1), 147-152.
  4. Dawson-Hughes, B., Dallal, G.E., Krall, E.A., Sadowski, L., Sahyoun, N., & Tannenbaum, S. (1990). A Controlled Trial of the Effect of Calcium Supplementation on Bone Density in Postmenopausal WomenThe New England Journal of Medicine, 323, 878-883.
  5. Calvo, M.S., Whiting, S.J., & Barton, C.N. (2004). Vitamin D fortification in the United States and Canada: current status and data needs. American Society for Clinical Nutrition, 80(6), 1710S-1716S.
  6. Jacobsen, M. (2014). Midlife Nutrition — Helping Women Over 40 Overcome Nutrition Challenges. Today’s Dietitian, 16(3), 30.

Summertime…and the Eating Is Easy

There’s always a great reason to be in the company of friends, but summer is the go-to season for healthful, colorful, and delicious fruits and vegetables, so why not plan a party to celebrate both?

Living Room Picnic

Creating a menu doesn’t have to be stressful or sinful when you dish out whole, fresh ingredients—served buffet-style—with homemade dressings and dips on the side. Not only will your plates be visually appealing and packed with high-quality nutrients, but you won’t even have to break a sweat putting everything together.

Much like designing any healthful meal, the same rules apply here. Be sure your party menu includes a good mix of proteins (skinless chicken breast, tenderloin, lentils, black beans, and tofu are great options), carbohydrates (brown rice, corn, and quinoa are versatile grains; Swiss chard, beet greens, and eggplant are nutrient-rich vegetables), and healthy fats (think walnuts, ground flaxseed, and olive oil). More colors mean more vitamins and nutrients.

To start, make a marinade or rub for your protein dishes from a complementary blend of dried and fresh herbs and spices like cumin-chili-cilantro or dill-mustard-yogurt. No heavy sauces here. Next, toss up a simple salad of different colored veggies like thinly sliced summer squash and heirloom tomato over leafy greens. Whisk together a light dressing of freshly squeezed lemon juice, extra virgin olive oil, salt and pepper. For dessert, consider macerated fruit like peaches and blueberries drizzled with honey and white balsamic vinegar. This entire combination of foods alone offers a beneficial dose of so many vitamins and minerals—like manganese, vitamins C, K, and A, dietary fiber, iron, and antioxidants—to support many of your body systems. (Check out Foodily for some other great recipe ideas.)

Consider the following:

  • Plan and prepare accordingly by asking your guests or estimating of the number of vegetarians and non-vegetarians attending your party.
  • Serve ingredients separately to accommodate those who may have special diet requirements so they can build their own meals. Label each dish so guests don’t have to guess or ask, “What’s in this?”
  • Provide take-home items. Leftover containers will encourage your guests to continue eating healthfully after they’ve left your party. Stack printouts of your recipes on the buffet table so they can try their hands at creating their own versions at home or include recipe links in a thank-you e-mail a few days after the event.

When the party’s over, revel in the fact that, quite possibly for the first time for many of your guests, nothing was off-limits. Not only will you have enjoyed great company, but you will have served healthful fare to your grateful guests who may want to know when they can come back for more!

[A version of this article was written for, and first appeared in, YoffieLife.com on September 1, 2014.]

Calcium: Getting to the Bones of It

From whole foods to fortified products to vitamin supplements, calcium is an essential nutrient throughout every life stage, but it’s not just for healthy teeth and bones (even though 99% of it is stored there). This multi-functional mineral is an unsung hero when it comes to maintaining human health. As children, we need calcium for bone formation; but, as we age, it helps protect us from fractures, osteoporosis, and even diabetes. In fact, new evidence continues to show that calcium is a major factor in reducing the risk of heart disease, inflammation, and other chronic illnesses.

Calcium Foods

When the body runs low on calcium, it transfers its stores using one of three organ systems—kidney, intestines, and bone—potentially putting at risk vascular, muscle, nerve, intracellular, and hormonal functions. Over time, calcium deficiencies can cause serious health problems; but small, constant changes made over the course of each life stage can help keep calcium levels at normal range, and, ultimately, maintain endurance, health, and longevity.

Maintaining bone health throughout your life

According to the National Institutes of Health and other sources, the minimum calcium requirement for healthy adults is 700 mg per day to maintain health and anywhere from 1,200 to 2,000 mg per day to prevent deficiencies and reduce the risk of diabetes and other chronic conditions. However, a recent study indicated that the average intake of females of various ages from France, Korea, the United States, and the United Kingdom was about 500 mg per day or almost 1,400 mg shy of the minimum requirement come the end of any given week.

While calcium intake varies slightly depending on age, gender, and even population, the major groups at risk for calcium deficiency are: women, the lactose intolerant, adolescents, and the elderly. For female adolescents, adequate calcium is crucial for bone formation and growth. Later in life, women are at risk if their baselines are not already strong, if they develop eating disorders, or if they partake in extreme physical activities high risk for calcium. During the postmenopausal stage, hormonal changes may affect bone mineralization. Those with a milk allergy or lactose intolerance—the body’s inability to manufacture the lactase enzyme needed to break down the sugar found in milk—often follow a dietary restriction that could put them at risk for calcium deficiency. Lastly, adolescents tend to develop dietary habit changes (i.e., substituting soda for milk) as they age and the elderly may experience medication interactions that decrease calcium absorption, resulting in osteoporosis and putting them at risk for hip fractures.

The calcium collaboration

Calcium has a strong and interdependent relationship with phosphorus, vitamin D, and protein. Its balance with phosphorus in the kidneys is especially important during periods of growth for bone mineralization. Vitamin D boosts calcium absorption to maintain proper and consistent levels for everyday metabolic functions. Muscle protein works together with calcium to create the necessary bone matrix needed to support human health. 

Calcium to the rescue

Emerging data and recent trials with calcium supplementation have shown to be an effective strategy to lower the risk of cardiovascular disease. If dietary calcium cannot be consumed—for example, in the at-risk groups listed above—then supplements would be the way to go. Calcium supplements come in a variety of forms—from tablets to liquids—and different calcium compounds may have a better absorption rate if taken in smaller doses, with meals, or with vitamin D. (If you are unsure which calcium supplements are right for you, speak with your doctor.)

Adequate calcium intake through whole and fortified foods—such as orange juice or cereals with added calcium—may help maintain a normal body weight, thereby decreasing the risk of obesity and related chronic conditions. Fermented foods containing calcium, such as kimchi, yogurt, and aged cheeses, help support beneficial gut bacteria.

A study of adults over the age of 50 found a significant reduction in the risk of osteoporosis and hip fracture when taking 1,200 mg of dietary calcium per day. Increased muscle strength and bone density was, not surprisingly, found in groups who (a) included high quality fruits and vegetables containing calcium and vitamin D in their diet, (b) engaged in moderate physical activity, and (c) maintained a healthy body weight.

Don’t got milk?

Many people may recognize the well-known “got milk?” advertising campaign, but dairy is not the only way to get calcium. In fact, for many (vegans and the lactose-intolerant, to name two), dairy isn’t even a consideration. The best way to overcome these dietary challenges without risking calcium deficiency is through a varied and diverse diet.

For example, one cup of whole milk yields about 250 mg of calcium, but so does a cup of calcium-fortified soymilk or a half-cup of tofu. Sardines come in at 46 mg each, a tablespoon of sesame seeds has 88 mg, and a cup of collard greens will give you about 84 mg. Granted, a whole food diet is the preferred way to get calcium, but, choosing the right combination of whole foods, fortified products, and supplements may make it easier to tailor your daily calcium intake to your specific nutritional needs and health goals.

Calcium for your consideration

Maintaining bone health does not have to get more difficult with age and, as I continue to say, nutrition is not a one-size-fits-all concept. Understanding calcium’s role in a healthful diet, incorporating a wide variety of foods to meet dietary guidelines, including supplements when necessary, and making the best choices throughout each stage may just put you on the road to a long and healthy life.

Image credit: FoodsNG