Spring Clean Your Diet, Satisfy Cravings

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If warmer weather and fresh air send you into tidying mode, don’t forget your pantry. Spring clean your pantry and refrigerator and you’ll make better food choices and improve your health in the long run.

Count on Color for Protecting your Body

The colorful compounds in fruits, vegetables and grains protect plants from diseases and pests. In your body they help protect your tissues including skin, bone and muscle, from harm. Think of all forms of produce and grains in a variety of colors (see below). Fresh, frozen, 100% juice, dried or roasted veggie snacks and dried fruits with no added sugar (I often turn to figs and raisins when I want something sweet).

Here’s an example of of what color can do for you:

Orange fruits and vegetables may be protective against bone loss.

Black, deep red and dark purple produce and grains (examples: black rice, purple carrots, 100% grape juice made with Concord grapes, 100% pomegranate juice) are good for artery health; they help expand arteries to accommodate greater blood flow (very important for maintaining healthy blood pressure).

Dark greens are good for skin and eyes. They can help eyes adjust to bright light and also support night vision. Some examples include spinach, kale, turnip greens, collard greens, broccoli, zucchini, Brussels sprouts and romaine lettuce.

Add Snacks that Satisfy Hunger and Taste

When you want to satisfy hunger, look for foods high in protein and fiber. If you want to satisfy hunger and taste at the same time, consider options that fulfill your cravings. Looking for salty and crunchy? Beanitos hint of lime chips are amazing with guacamole. Searching for something sweet? Yogurt parfaits, granola + milk (Purely Elizabeth’s and The Toasted Oat are 2 of my favorites). There are also a number of bars that satisfy hunger and taste at the same time. Check out the newest Luna bars including chocolate dipped coconut (you won’t miss Mounds or Almond Joy). Find a few other crave worthy options here.

Discover Missing Nutrients

Vitamin D has been the rage for years but there are other nutrients that are ‘shortfall nutrients,’ those most of us do not consume in adequate amounts. Among them are potassium and magnesium.  Potassium is important for healthy blood pressure, nerve and muscle functioning and removing waste products from cells. Branch out from bananas and consider including leafy greens, carrots and potatoes and citrus fruits such as oranges and grapefruits for potassium. Think out of the box with kale chips, roasted carrots and potatoes or slow cooker vegetables with potatoes. Magnesium is  necessary for muscle and nerve functioning, blood sugar control, bone health, blood pressure regulation, energy production and normal heart rhythm. It also helps with sleep and muscle relaxation. Get a little more magnesium with beans, nuts, seeds, dark green leafy veggies, avocados and potatoes.

In addition to focusing on the food mentioned here, place foods you want to consume at eye level and treats you want to eat rarely in the back of the cabinet or bottom of the freezer out of sight and reach. Chances are, you’ll forget they are there.

 

Tackling Concussions Head-On: How Nutrition Can Improve Outcomes

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football

I sat on the floor hunched over and crying. My elbows were raised – close to my eyes as my arms hugged my head, hands clenched at the base of my neck. My brain felt like a percussion instrument shaking inside my skull. As the pounding grew more intense the pain became unbearable. I had a concussion, my second in two years, which earned me a night in the ER.

Concussions are common in sports and recreation. Though considered a mild type of traumatic brain injury because they are usually not life-threatening, all concussions should be taken seriously. A single blow to the head can result in short-term loss of brain functioning or long-term changes in thinking, language, emotions and sensations including taste, touch and smell (1). Repeated concussions can be very dangerous and may lead to permanent changes in brain functioning or in extreme cases, death (2). Though widely recognized in football players, concussions happen in all sports – even in everyday activities – and they are occurring at younger ages. Athletes who have had one concussion have a greater risk (2 – 5.8 times higher) of experiencing another concussion (3). Multiple blows to the head could lead to chronic traumatic encephalopathy (CTE), a progressive neurodegenerative disease associated with poor memory, changes in personality, behavior, speech and gait (4). Posthumous examination of some former NFL players in addition to a few college football players who committed suicide revealed CTE. In March 2016, the NFL acknowledged the link between traumatic brain injury and CTE. The movie ‘Concussion,’ set for release in late December, 2015 highlights concussions in former NFL players though the league has gone to great lengths to make today’s game safer.

Decreasing the Damaging Effects from Concussions

Anyone who experiences a blow to their head or body (a forceful blow to the body can cause the brain to shake inside the skull) should be immediately examined by a physician with experience in the evaluation and management of concussions. Though the person may say they feel fine and can continue with regular activities, symptoms of concussion do not always appear immediately and may instead be delayed for several hours. Continuing to play or perform mental tasks like studying can increase severity or symptoms and cause complications including the possibility of developing permanent brain damage.

Symptoms of Concussion may include:

  • Confusion
  • Headache
  • Vision changes
  • Memory loss
  • Difficulty with coordination, clumsiness or stumbling
  • Dizziness
  • Irritability
  • Personality changes
  • Slurred speech
  • Delayed response to questions
  • Nausea or vomiting
  • Sensitivity to light and noise
  • Problems sleeping
  • Seizures
  • Loss of consciousness

In addition to the symptoms that occur soon after a concussion, some people experience Post-Concussion Syndrome (PCS) days or weeks later. PCS can cause many of the same symptoms experienced after a concussion as well as trouble concentrating, apathy, depression and anxiety. Symptoms may last a few weeks. If you suspect PCS, have the patient evaluated by a psychiatrist (5).

Nutrition Management

In addition to rest, following a graduated return-to-play and school protocol, and other steps you should take to treat concussions, emerging research suggests nutrition may play an important role. Certain nutrients seem to help reduce some of the damaging effects from concussions:

Protein: 1 – 1.5 grams of protein per kg body weight per day is recommended along with sufficient calories to reduce the inflammatory response (6).

EPA and DHA Omega-3 Fatty Acids: EPA and DHA, omega-3 fatty acids found in fish and algae, increase fluidity of cell membranes, reduce inflammation and enhance cerebral blood flow (which is reduced for up to a month or longer in athletes that recover slowly) (7). Cell membranes are like gateways allowing substances to enter cells or blocking their entry. When cell membranes are more fluid (and therefore less rigid), they perform better, opening the gate for nutrients to come in. DHA, in particular, makes up 97% of the omega-3 fatty acids in the brain and is essential for normal brain functioning (8). Several animal studies show EPA and DHA supplementation before or after a traumatic brain injury helps limit structural damage and decline in brain functioning (9, 10, 11, 12, 13, 14, 15).

There is no clear consensus regarding optimal intake of EPA and DHA prior to or after a concussion. Given that many Americans do not eat enough fish and an estimated 75% of American diets are too low in EPA and DHA, it makes sense to start by meeting the general guidelines for recommended intake of EPA and DHA by:

  • Consuming fatty fish varieties that contain high levels of omega-3s, including salmon, tuna, mackerel and herring at least twice per week;
  • Take an omega-3 supplement providing EPA+DHA daily (be sure to look for high-quality fish oil, algal oil or krill oil supplements in your local grocery or health store);
  • Eat and drink DHA omega-3-fortified foods and beverages, including milk, 100% juice, and yogurt.

Research has yet to identify exactly how much EPA + DHA may be helpful after a concussion. However, according to the Food & Drug Administration (FDA), doses of EPA + DHA up to 3 grams per day are considered safe.

Zinc is necessary for optimal brain functioning while a deficiency of this mineral may compound oxidative damage from concussions. Though zinc supplementation may be an effective treatment modality, additional research needs to determine if zinc supplementation is safe after concussions. The Upper Limit for zinc is 40 mg per day.

Animal and human studies suggest creatine helps prevent secondary brain injury after traumatic brain injury. However, animal studies show long-term creatine intake may decrease its beneficial effects on the brain after injury. Future research needs to better elucidate the relationship between creatine pre-TBI and creatine post-TBI and outcomes.

Other potential approaches to addressing concussions through nutrition include ketogenic diets which are very high-fat, minimal-carbohydrate diets that are effectively used to decrease both the incidence and severity of seizures in children with epilepsy. Ketogenic diets provide an alternate energy source for brain functioning – ketones derived from the breakdown of fat. This may be important since available glucose, the primary energy source for brain functioning, may be decreased after a concussion.

Current research supports the integration of a dietitian into the team of health professionals treating concussions. Though nutrition interventions are considered preliminary at this time, consideration should be given to nutrition strategies that may reduce long-term effects while causing no further harm.

Disclosure: I am a GOED/Omega-3 Science Advisory Council Member supporting the research behind omega-3 EPA and DHA for a healthy brain, heart and eyes.

References

1 What are the Potential Effects of TBI? Injury Prevention & Control: Traumatic Brain Injury. CDC. http://www.cdc.gov/TraumaticBrainInjury/outcomes.html

Concussion (Traumatic Brain Injury). Pubmed Health.

3  Harmon KG, et al. American Medical Society for Sports Medicine position statement: concussion in sport. Br J Sports Med 2013;47:15-26. http://www.amssm.org/Content/pdf%20files/2012_ConcussionPositionStmt.pdf

4  McKee AC, Cantu RC, Nowinski CJ, Hedley-Whyte T, Gavett BE, Budson AE, Santini VE, Lee H, Kubilus CA, Stern RA. Chronic Traumatic Encephalopathy in Athletes: Progressive Tauopathy following Repetitive Head Injury. J Neuropathol Exp Neurol 2009; 68(7): 709–735.

Post-Concussion Syndrome. PubMed Health 

6 Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel. The National Academies Press. 2011. http://www.nap.edu/catalog/13121/nutrition-and-traumatic-brain-injury-improving-acute-and-subacute-health

7  Meier TB, Bellgowan PS, Singh R, Kuplicki R, Polanski DW, Mayer AR. Recovery of cerebral blood flow following sports-related concussion. JAMA Neurol 2015;72(5):530-8.

8 Salem N Jr, Litman B, Kim HY, Gawrisch K. Mechanisms of action of docosahexaenoic acid in the nervous system. Lipids 2001; 36(9):945-59.

9 Mills JD, Hadley K, Bailes J. Dietary supplementation with the omega-3 fatty acid docosahexaenoic acid in traumatic brain injury? Neurosurgery 2011;68:474–81

10 Wu A, Ying Z, Gomez-Pinilla F. Omega-3 fatty acid supplementation restores mechanisms that maintain brain homeostasis in traumatic brain injury. J Neurotrauma 2007;24:1587–95

11 Wu A, Ying Z, Gomez-Pinilla F. Dietary omega-3 fatty acids normalize BDNF levels, reduce oxidative damage, and counteract learning disability after traumatic brain injury in rats. J Neurotrauma 2004;21:1457–67

12 Wang T, Van K, Gavitt B, Grayson J, Lu T, Lyeth B, Pichakron K. Effect of fish oil supplementation in a rat model of multiple mild traumatic brain injuries. Restor Neurol Neurosci 2013;31:647–59

13 Mills JD, Bailes J, Sedney C, Hutchins H, Sears B. Omega-3 fatty acid supplementation and reduction of traumatic axonal injury in a rodent head injury model. J Neurosurg 2011;114:77–84

14 Wu A, Ying Z, Gomez-Pinilla F. The salutary effects of DHA dietary supplementation on cognition, neuroplasticity, and membrane homeostasis after brain trauma. J Neurotrauma 2011;28:2113–22

15  Wu A, Ying Z, Gomez-Pinilla F. Exercise facilitates the action of dietary DHA on functional recovery after brain trauma. Neuroscience 2013;248:655–63

Get Your Kids Cooking & Win Cabot Cheese & a Subscription to ChopChop Magazine

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cabot give away

 

 

 

 

 

 

 

Find out how you can end food struggles with your child and enter to win $25 of Cabot cheese and a subscription to ChopChop Magazine (learn more about both below)!

Help! My Child only Eats French Fries & Chicken Nuggets!

Parents often tell me say their kids will only eat French fries and chicken nuggets. Or, their children stare at their plate because they don’t like what you served (hello! that was me!). If your child is a picky eater, I have 3 tips that will help eliminate food struggles and get your children on the path to healthy eating.

Take Your Kids Food Shopping

When we were kids my father did all of the food shopping in our family. And, he often took all three of us with him. We became very familiar with the grocery store and different types of foods within each section. As a parent, get your child involved by taking them to the grocery store or farmers market and let them be active participants. Give your children the power of choice. For instance, in the produce isle, let them choose which new fruit they want packed in their school lunch. Also, if you have a little one who is fearful of new foods, have them try a familiar food in a different form. So for instance, in the pasta isle, encourage them to pick different shapes of pasta, whole grain pasta, higher protein pasta, orzo or rice pilaf. This is a very non-threatening way to open their minds to new foods.

Teach Basic Nutrition

Teach easy nutrition facts in relatable terms. So for instance, if your 4 year old loves to color but hates most veggies you put on the table, get a coloring book about farming. ChopChop Magazine, endorsed by the American Academy of Pediatrics, is my go-to for fun cooking. ChopChop Magazine includes great tasting, budget conscious, easy to prepare recipes, fun food facts and pages full of beautiful pictures that will get kids interested in nutrition and cooking. ChopChop Magazine is perfect for children ages 5 to 12 and anyone new to cooking.

ChopChop

Let Them Play With Their Food

Encourage your child’s creativity during cooking and food preparation by letting them play with their food. Give them a few choices on how to prepare the food and what to combine it with. Do they want to eat their carrots raw, steamed, or in a casserole? Also,  let them make fun shapes out of their food (I love doing this!).
Kids will love making Cabot Cheddar mice from crackers, Cabot Cheddar Cheese, a cut strawberry,  mini chocolate chips, and pretzel sticks.

Cabot cheddar mice

 

Get excited about nutritious food. Kids will model your healthy eating behaviors but and pick up on your perception of different foods. Don’t apologize or say things like “you’ll have to eat your peas if you want dessert” because then your little one will relate peas with something that they shouldn’t enjoy eating.

Win a 1-year subscription to ChopChop Magazine AND a $25 Cabot Cheese gift box!

Cabot Cooperative Creamery  is a family farmer owned Creamery  that produces world-class cheddar cheese,  dips, sour cream, Greek yogurt, cream cheese, and butter.

ChopChopKids is an innovative non-profit organization whose mission is to inspire and teach kids to cook healthy food with their families. They believe that cooking and eating together as a family is a vital step in resolving the obesity and hunger epidemics. ChopChop Magazine reaches more than 2 million families each year and is endorsed by the American Academy of Pediatrics, was named publication of the year by the James Beard Foundation, and is a two-time winner of the Parent’s Choice Award.

They have a free ChopChop Cooking club – their national healthy cooking campaign to invite every family to join and pledge to cook dinner together once a month for 6 months.

Check out their websites:
www.chopchopmag.org
www.ChopChopCookingClub.org

To enter this contest for your chance to win, tweet your favorite way to get your kids cooking with Cabot Cheddar & tag @cabotcheese & @chopchopmagazine in your tweet. Or, “Like” ChopChop Magazine & Cabot Cooperative Creamery on Facebook and comment on both Facebook pages with your favorite way to  get kids cooking with Cabot Cheddar cheese. All entries will be blinded and the winner chosen by a 13 year old chef at 4 pm today (Oct. 30th).