What are my thoughts on dietary supplements?

There is no better way to obtain your vitamins and nutrients than by eating a well-balanced diet full of fresh fruits and vegetables, whole grains and lean meats, fish, and vegetarian protein sources.  This year I signed up for a weekly delivery of fresh-from-the-farm produce, which has upped my vegetable intake tremendously.  However, I can relate to how difficult it is to eat well, and do it on a daily basis.  So I take a few supplements myself.  These are my thoughts on the subject, and I certainly cannot speak for dietitians as a whole. If you are considering taking supplements, hopefully this will help you make the best decision for you.

Fish Oil: I aim for at least 1000mg of DHA and EPA combined in my daily dose.  There are several good brands on the market.  I usually buy Nordic Naturals, for their high quality (pure and free of mercury) fish oils.  I’ve also used Spectrum brand fish oil as well.  Why do I take it? EPA and DHA are essential fatty acids, which means our body can’t synthesize them and thus must come from food or supplements.   Fish oil supports cardiovascular health in a myriad of ways, may prevent cancer by inhibiting growth of abnormal cells, and is believed to improve brain function. DHA is a significant component of the cells that make up our nervous system.

Multivitamin: A liquid multivitamin is better absorbed into the body than a solid pill.  Recently, I have  been taking Nature Made Complete Liquid Softgel. It’s available at most drug stores. Why do I take it? Simply to make sure I’m getting all the nutrients I need.

Calcium: I aim for at least 1000mg per day of calcium citrate, which is a well-absorbed form of the mineral.  This daily dose should be divided into two 500mg doses, taken at separate times of the day.  Calcium citrate is also easy to find at most drug stores.  Why do I take it? To maintain strong bones and teeth and help my heart, muscles, and nervous system function properly.  Evidence suggests that calcium has the ability to lessen the mood swings and abdominal cramping associated with PMS.  What man or woman wouldn’t benefit from that?

Vitamin D: My supplements contains 1000IU of calcium D3 (aka “cholecalciferol”). If you are going to purchase a vitamin D supplement, just be sure you get it in the form of D3.  Our bodies naturally synthesize D3 when our skin is exposed to UVB rays from sunlight. Why do I take it? Vitamin D is necessary for calcium absorption, therefore plays a vital role in bone health.  It also strengthens immune function, reduces high blood pressure, and may protect your body against cancer. A significant amount of recent research has linked vitamin D deficiency to more than 10 different forms of cancer.  Since many of us do not live in climates that afford us abundant sunlight, and food sources of vitamin D are limited, it’s a good idea to take a vitamin D supplement.  Make sure the daily dose is at least 1000IU.

This is Clara, the 91-year old master of Great Depression Era cooking. Her cooking videos are insightful and touching.   And her recipes are insanely simple.   Here she shows us how to prepare a very easy Egg Drop Soup: Clara’s Egg Drop Soup.

Check out her website here.

This morning I whipped together a well-balanced and nutritious “southwestern” style breakfast.  You get whole grain, protein, and fresh veggies. I’m a big promoter of eating more grains at breakfast, beyond the standard oatmeal, and encourage you to try this.

What you need:

“Re-fried” black beans: To  make these, simply combine one can of rinsed black beans in a medium pot with about 1/2 cup of water, 2-3 cloves of chopped garlic, at least 1 tsp of cumin, some fresh cilantro and salt and pepper to taste.  Cook over medium heat for about 10-15 minutes, until the the beans soften up and the water is absorbed.  Then mash it all together.

Cooked brown rice: I recommend Trader Joe’s frozen brown rice.  Comes out perfect in 3 minutes!  A staple in my freezer.

Eggs: fried in a pan with olive oil

Fresh Arugula (or substitute spinach)

Grated cheese: whatever kind you desire.  I used a sharp white cheddar.

Salsa: fresh or store bought is fine.  If you don’t have any, chop up a tomato.

To prepare: spread out a layer of brown rice on your plate, top with a layer of re-fried beans, sprinkle some cheese over the beans, toss on a handful of arugula, place your fried eggs on top, and garnish with salsa.

For my “friends” who occasionally over indulge in cocktails, here is some useful information.

The only fool-proof way to avoid a hangover, of course, is not to drink alcohol. But from a scientific perspective, researchers have found the following general regimen minimizes the symptoms of a hangover.

Before Drinking

• Eat a full meal – A full stomach slows down the absorption of alcohol, giving the body more time to process the toxins. Fatty foods and carbohydrates increase this effect. Having food in the stomach also decreases stomach irritation, in turn reducing the likelihood that a drinker will vomit.
• Drink water - ensures the body is hydrated before the diuretic effect takes hold.
• Take multivitamins – This better prepares the body for the depletion of vitamins caused by frequent urination.

While Drinking

• Drink in moderation – Ideally, drinkers should limit themselves to one drink per hour because the body takes about an hour to process a single drink.
• Drink a glass of water after every alcoholic beverage – In addition to helping keep a drinker hydrated, this will give the body more time to process the alcohol, dilute the toxins and reduce irritation of the stomach. A sports drink like Gatorade or Propel will also replenish electrolytes, salts and sugars lost in the urine.
• Watch your drink choice – Drinkers generally fare better when they stick with one drink. Each new type of alcohol a drinker puts into his or her system makes the body work that much harder and puts that many more toxins in the body, leading to a more severe hangover. Here’s a rundown of the major types of alcohol and their effects:
  • Beer has the lowest percentage of alcohol (4 to 6 percent), but it’s also carbonated, which speeds up the absorption and can lead to toxin buildup.
  • Wine has a higher percentage of alcohol (7 to 15 percent) than beer, but it’s usually not carbonated. White wine is safer than red or blush because it has fewer congeners. In general, the cheaper the wine, the higher the congener content and the worse the hangover.
  • Liquor has the highest alcohol content (40 to 95 percent) and therefore increases the likelihood of a hangover. Clear liquors like vodka, rum and gin are better bets than dark or sweet liquors like bourbon, scotch or tequila because they have fewer congeners. Generally, cheaper liquor will result in a worse hangover than more expensive liquor.

After Drinking

Before Bed

• Take two aspirin with a full glass of water – The prostaglandin inhibitors in the aspirin can decrease hangover severity.

In the Morning

• Take two more aspirin with a full glass of water – This has been shown to minimize headaches as well as decrease inflammation from leftover prostaglandin.
• Take another multivitamin – Replenishing C and B Vitamins in particular can help get rid of the rest of the toxins.
• Eat breakfast – A meal that includes eggs (for the cysteine), a banana (for the potassium) and fruit juice (for the fructose) or a sports drink (for the electrolytes, sugars and salts) can get the body on the road to recovery. Keep in mind that caffeinated coffee, tea and soda will further dehydrate a drinker.

Check out the source and read more about the biology of a hangover here

This morning I was on a mission to use up the abundant supply of fresh blueberries in my fridge.  Unfortunately, I was missing several of the ingredients in my favorite muffin recipe.  So I improvised a bit and managed to create these moist, chewy, lightly-sweet  treats.   The recipe makes 6-12 muffins depending on the size of your muffin tins.

Ingredients:

• 1 1/2 cups all-purpose flour
• 3/4 cup cornmeal
• 1/2 cup granulated sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 1/4 cups plain kefir yogurt (or buttermilk)
• 1 cup applesauce
• 2 tablespoons coconut oil (or unsalted butter), melted
• 1 1/2 cups fresh blueberries
• 1/2 cup chopped walnuts (optional)
• Nonstick cooking spray

Preheat oven to 400 degrees.  Lightly coat your muffin pan with cooking spray.  In a medium bowl, whisk together flour, cornmeal, sugar, baking powder, baking soda, cinnamon, and salt.

In a small bowl, mix together kefir yogurt, applesauce, and coconut oil.  Stir liquid mixture into flour mixture until just blended. Gently fold blueberries (and nuts, if using) into the batter until just combined.

Spoon batter into prepared muffin tin (filling them about 3/4 full). Bake for 15-20 minutes (keep an eye on them).  Let muffins cool for a few minutes before you remove them from the tin.

Megan,

Dried fruit~is it healthy? Seems like a lot of sugar. I’m trying to shed a few pounds and need some healthy snacks!

-Sean, S. Korea

I enjoy dried fruit quite often, usually cooked with oatmeal or mixed in with a homemade trail mix, breads, or muffins. The nutritional content of dried fruit is similar to the fresh version, however in smaller amounts. Dried fruit can also be a good source of fiber. The potential diet danger with dried fruit is that it can be calorically dense. Water, which gives fruit it’s bulk, is removed through the drying process but all the sugar remains. This process can also leach water-soluble vitamins (such as B-vitamins and vitamin C). In addition, because dried fruit are smaller, we are more prone to overeat them. So, if you are trying to lose weight, grab fresh fruit first, but you can still enjoy dried in moderation. Thanks Sean!

Do you love a classic tomato, basil, mozzarella pizza? Try this version, adapted from a divine pizza served at Fritti restaurant in Atlanta.

Ingredients:

Pizza dough (I use pre-made dough from Trader Joe’s)

Fresh mozzarella cheese, sliced

Sun-dried tomatoes (soaked in water to soften them up, then drained and chopped)

Pesto sauce (try my homemade version, it’s worth the effort)

Spread the dough out on a baking sheet and apply toppings (see the Fritti version to the right for guidance). Bake at 400 degrees until the pizza is brown and bubbly. Enjoy.

Thank you Wendy for hosting a lovely trip to Atlanta, full of great food and even better company.