Hello to all my clients, family and friends:
I hope everyone is having a wonderful summer. It is hard to believe that in just a few short weeks, the kids will be headed back to school and summer will be coming to a close.
August is typically one of the warmest months of the year, which means we need to be extra careful to avoid dehydration. Since many of us tend to not drink enough water, the first article addresses ways to get in extra fluids through food. The recipe in this issue is a no-sugar added lemonade, just the thing to quench your thirst on a hot day. Because it's extra warm, we tend to eat out more to avoid heating up the kitchen, so make sure and read the side bar article for some tips on eating out.
Lastly, I have some exciting news ... I have recently become a Certified LEAP Therapist. The LEAP Program, which stands for Lifestyle, Eating and Performance, is a strategic method of dealing with the dietary components of Irritable Bowel Syndrome (IBS), migraines, fibromyalgia, joint and muscle pain, fatigue, vomiting, chronic sinusitis and other symptoms caused by delayed food sensitivities.
IBS, migraine, and fibromyalgia affect 60,000,000 Americans. Unfortunately, conventional treatments (including pharmaceutical therapies) are very often unsuccessful. Diet is typically the area that gets the least amount of attention but in most cases is the key for the patient to find relief.
Read the article entitled "Is Your Food Making You Sick" to learn more about food sensitivities and how the LEAP program can help.
Eat well and be fit.
Hydration with Fluid Rich Food
When it comes to staying hydrated, it is obviously important to drink plenty of water, but the food you eat also provides you with water and is an important part of the hydration process. A healthy balance consists of approximately 80% of your hydration coming from plain water and 20% from the food you eat.
Your fruits and vegetables will be the most water-rich food source, with at least 80% water per serving. A few of the top water-retaining produce choices: cucumbers (97%), tomatoes and zucchini (95%), eggplant (92%), and peaches (87%). Grains, beans and pastas are also good sources of water because as they cook they absorb a large amount of water. Even your choice of meat can impact whether or not you are maximizing your water intake. Many meats lose 20-30% of their water while cooking; however, fish and poultry are already high in water, making them good options for water-rich meal planning. If you're aiming for maximum water content, bake your fish or chicken.
For people who want to lose weight, it's better to increase the number of water-rich foods you're eating instead of drinking more water, especially if you can replace high-fat or high-sugar foods with water-rich ones. In fact, making sure that water-rich foods feature heavily in your diet is essential. Drinking water won't satisfy hunger, but eating a snack of cucumbers will, and it will also quench your thirst and keep you from grazing on foods less supportive of your weight goals.
What happens when you're dehydrated? As a human being, you are seventy percent water. If you lose even two percent of that, your body's ability to function and perform begins to drop off. Your brain won't work properly; you'll have difficulty regulating your body temperature; your kidneys will cease to function, backing toxins and waste into your body; you will eat more, thinking that you feel hungry; your body will not utilize stored fat; your skin will get dry and begin to sag; and you'll begin to lose muscle tone. If you find yourself thirsty, then you're already behind schedule on keeping yourself hydrated.
Is Your Food Making You Sick?
Are you suffering from a stubborn health problem that won't go away no matter what you try? Or perhaps the medications and treatments you're taking aren't getting to the actual root cause of your illness? Consider this:
If foods and additives in your diet are causing your illness, whatever medications you take will ultimately fail because they only mask the symptoms. They don't treat the underlying cause! Unfortunately, many medications can have side effects that can lead to other health problems.
Millions of Americans suffer from food sensitivities. Medical research has shown that sensitivities to foods and food chemicals can be involved in a wide array of painful symptoms and chronic health problems. These sensitivities, which are different than allergies, can present themselves as conditions such as irritable bowel syndrome, acid reflux, migraine and other headaches, weight imbalances, fibromyalgia, chronic fatigue, skin breakouts, brain fog and many other uncomfortable health problems. Because these problems are often directly related to specific immune reactions to the food we eat, even "healthy" foods such as chicken, apples or blueberries can provoke symptoms in sensitive individuals.
Fortunately, there is a program called LEAP-MRT, a patented blood test known simply as Mediator Release Testing (MRT). MRT is able to identify both Type 3 and Type 4 hypersensitivity pathways as well as reactions to food chemicals. Independent studies confirm that MRT is the most accurate and most comprehensive blood test available for food and food-chemical reactions. The results of the blood test are used to create an individualized, healthy eating plan which will significantly reduce or eliminate symptoms.
I now offer MRT testing in my office, however, you do not need to live locally in order to complete the test. As long as you have access to a medical lab and a Federal Express drop off point that has overnight air pickup, you're all set. Counseling for the dietary plan can be done over the phone.
If you or anyone you know is suffering from unexplained health problems, MRT just might be what you're looking for. Please don't hesitate to call me at 949-723-9533 for more information.
Sugar Free Lemonade
Nothing says summertime more than lemonade. As a bonus, lemons are a powerhouse of nutrition, containing a whole host of vitamins and minerals. They are a good source of folate and potassium, a very good source of Vitamin C, and contain smaller amounts of calcium, thiamin and vitamin B6.
Vitamin C is one nutrient our bodies cannot make, so we must get it from the diet. Back in the old sailor days, it was the lack of fresh produce (aka lack of Vitamin C) on long sea voyages that caused the scurvy on board. All lemons contain antioxidants known as flavonoids, which have been shown to decrease the risk of heart disease and reduce inflammation. In addition to its antioxidant properties, Vitamin C also plays a part in the production of collagen, one of the key components to tendons, ligaments, blood vessels and bones.
The one downside to this superfruit is its tartness factor. Great for seasoning fish, but not so much when drinking an entire glass! Because of this, most purchased lemonade has as much sugar as a can of soda ... kind of negates all the good stuff if you ask me. I've made mine using pure Stevia powder, a natural herbal sweetener that adds no additional sugar other than what is found naturally in the fruit.
1.5 cups freshly squeezed lemon juice (about 5 large lemons)
5 cups filtered water
.25 tsp pure Stevia extract
Mix all ingredients into a large pitcher. Chill and serve over ice.
Makes 6 servings
Per Serving: 15 calories, 5g carbs, 1.5g sugar
Tami Broderick, RD, CLT
In This Issue
- Smart Tips for Eating Out
- Hydration with Fluid Rich Food
- Is Your Food Making You Sick?
- Sugar Free Lemonade
Smart Tips for Eating Out
When eating out you still want to be mindful of your dietary goals, and avoid any pitfalls. Here are a few things you can do to ensure you stick to your dietary goals:
Pick one starch. Many restaurants present you with bread while you're looking over the menu and waiting for your food, but if you're about to order a starch-heavy dish, then you shouldn't chow down on bread while you wait.
Watch your veggies. How a vegetable is cooked will greatly affect its health rating. If a vegetable is swimming in butter, then it isn't exactly healthy. Likewise, foods that are steamed and grilled will be more healthful than sautéed or fried.
Make limiting your portions easier. If you're ordering a large meal and don't want to overdo it, ask for a to-go box or have half of your meal packed up in advance. This way you won't keep eating out of habit or because the food tastes good.
Treat yourself. If you have an unhealthy favorite, allow that to have a place in your diet (in moderation of course). When you don't feel deprived by your diet, it will be much easier to stick to it and avoid binging.
Eat light. Order appetizer-sized entrees if you're looking to have a small meal, or split several appetizers between friends to increase variety without increasing the amount of food.
Healthy Fit Nutrition
436 Heliotrope Ave Ste 2B
Corona del Mar, CA 92625
5181 Argosy Ave
Huntington Beach, CA 92649
Phone: (949) 723-9533
Fax: (714) 602-1636
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