Posts Tagged "diet"

Tough Teeth

Posted in Health Bites
April 9th
2009

Tough Teeth

 

 

Government studies over the past couple years have indicated that the incidence of cavities in children is on the rise with a 28% increase seen between 1999 and 2004.  Fingers are being pointed at an overload of sugary foods in the diets of children ages two through five.  When was the last time you took your youngster to the dentist?   I was floored by the number of cavities my 5 yr-old had in his little mouth!  After all, his diet is pretty good considering he has a nutritionist for a mother.  He loves his fruits and eats most veggies.  But clearly that’s not enough.  So I did some research to find out how to increase the strength of our children’s’ teeth and keep cavities at bay. 

 

An essential nutrient in your child’s dental health is calcium- a major component of strong bones and teeth.  Making sure your child is getting enough calcium is essential but not so easy.  Since some of the top dietary sources include seaweed, sardines, nuts and seeds (especially hazelnuts, brazil nuts and sunflower seeds), dairy, leafy greens like kale, collard and turnip greens, it might take some ingenuity to get natural sources of calcium in your child’s diet.  Dairy is a no-brainer.  Low-fat yogurt and cheese are great snacks and come in a variety of flavors and forms.  Believe it or not, my son loves seaweed.  Maybe it’s the weirdness factor of eating “fish food” but he’ll eat it in California rolls, as seaweed salad, or even just munching up a seasoned sheet of dried seaweed (sold in Asian markets).  Leafy greens can be a little bitter, which is a turn off to kids.  So try sneaking them into their diet by mixing them with your pasta sauce or stir fry, or even chopping them finely and mixing with eggs and cheese for a Dr. Seussical “green eggs” breakfast.  And beneficial nuts and seeds, when combined with a few dark chocolate pieces, become a tasty treat. 

 

Calcium absorption is enhanced by anumber of other nutrients.  Vitamin D is perhaps one of the biggest players as a calcium co-factor.  Our bodies make vitamin D from sunlight, so get those kids outdoors for 20-30 minutes a day!  Magnesium which is found in dried seaweeds (think asian food), beans, whole grains, and nuts, and Silicon which is found in lettuce, parsnips, oats, brown rice, strawberries, celery, cucumbers and carrots are other key factors in calcium absorption. 

 

Beyond essential nutrients, most dentists point to fluoride as an important part of growing strong teeth.  Fluoride is stored in teeth and bones and plays a role in the hardening of dental enamel, decreasing the risk of cavities.  It’s in our kids’ vitamins, toothpaste, mouthwash, and drinking water.  Here’s the thing with fluoride:  When naturally occurring fluoride and calcium combine they help create a hard tooth surface and strong bone structure.  Good.  But the controversy comes from the fact that the fluoride compounds used in fluoridated water are typically sodium fluoride and fluorosilic acid, which happen to be toxic by-products of the aluminum and fertilizer industries.  Not good.  Many European countries, including Sweden, Denmark, Holland, France and Norway have either banned water fluoridation or have never fluoridated their water supply because of lack of scientific evidence it is beneficial and not ultimately harmful to our health.  While some environmental sources of fluoride are unavoidable, increasing your child’s intake of foods naturally rich in fluoride seems a better option than increasing their environmental sources.  Dietary sources of fluoride include goats milk, seaweed, rice, parsley, avocados, cabbage, black eyed peas, lemongrass, and green tea. 

 

Now let’s discuss bugs.  The bacteria native in our mouths naturally form a biofilm on our teeth called plaque.  We’ve all heard of it.  We all have it.  These bacteria thrive off of the carbohydrates and sugars in our diet.  When the plaque-causing bacteria consume sugars they produce acid, which when left on the teeth too long (due to poor diet or poor oral hygiene) eats away at tooth enamel, allowing cavities, or decay, to occur.   Sugar is the worst enemy to the health of our children’s teeth.  Sticky and starchy foods do the most damage as they leave a sugary residue on teeth that is not easily washed away by saliva.  These sticky sweet foods should be limited and include raisins and dried fruits, chewy granola bars, honey, chewy candies, slow-dissolving hard candies, baked goods made from white flour, and sugary drinks like juice and soda.  On the occasions when our kids do eat sticky or sugary foods, follow it up with a glass of water and have them swish vigorously, if a toothbrush isn’t handy of course.  Healthy treats to opt for include fresh fruits and veggies as they help to cleanse and stimulate the teeth, whole wheat crackers and breads, low-fat yogurt and cheeses, and nuts and seeds.  Drinking plenty of water throughout the day, brushing twice daily and flossing will also help to prevent plaque build-up and the decay that results.

 

So, take a bite out of life…Simple steps can affect life-long heatlh. 

 

 

 

Part of GreenChic Life column, published in New Canaan News Review. 

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Written by jenn on April 9th, 2009 at 12:42 PM No Comments »

Cleansing Diet Basic Grocery List

Posted in Uncategorized
March 13th
2009

Groceries:

  • A colorful variety of produce including, cabbage, broccoli, cauliflower, brussel sprouts, leafy greens like kale, spinach, dandelion greens, arugula, lettuce, beets, carrots, radishes, parsnips, asparagus, green beans, cucumber, celery, avocado, tomato, berries, red/purple grapes, pineapple, oranges, grapefruit, kiwi, apples, pears, banana
  • Fresh juices if you don’t have a juicer to make your own- carrot is ideal, or a greens drink
  • Lemons, fresh herbs, ginger and garlic for cooking and seasoning
  • Basmati Brown Rice
  • Quinoa (an alternative grain that is easy to digest, packed with amino acids and nutrients)
  • Lean white meats:  chicken, turkey
  • Fish
  • Beans
  • Eggs
  • Extra Virgin Olive Oil
  • Honey or Agave nectar for sweetening herbal teas

 

***Try to get as much organic as possible.  If you can’t get organic, then wash thoroughly when appropriate. 

 

 

 

Supplements/Other:

  • Spirulina
  • Triphala
  • Psyllium
  • Dandelion Root tea
  • Other herbal teas:  alfalfa, red clover, nettle, lemongrass

 

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Written by jenn on March 13th, 2009 at 1:08 PM 1 Comment »

Good Carb, Bad Carb

Posted in Health Bites
February 17th
2009

Remember Violet Beauregarde, the little girl from Charlie and the Chocolate Factory?  She was so determined to get instant gratification that she didn’t heed Mr. Wonka’s warning about the blueberry gum, popped a piece, and subsequently inflated into a giant blue beach ball and was rolled away to be juiced.  We are a nation of Violet’s when it comes to dieting, wanting to lose those 10 or 20 pounds by yesterday.  The low carb diets were born out of our instant gratification fever.

It’s pretty common knowledge that low carb diets limit the intake of carbohydrates and encourage the consumption of protein, and sometimes even fat, as a fast and effective method for weight loss.  But what’s the real low down on low carb?  The theory behind the fad is this: carbohydrates raise blood sugar levels which stimulate the release of insulin.  Insulin drives blood sugar into cells for energy which prevents fat from being used as an energy source.  And so the logic goes, decreasing or eliminating carbs from the diet will result in lower blood sugar levels and a decrease in weight as the body breaks down fat for energy.  But the reality is that when we decrease our carb intake our liver releases glycogen (stored glucose) for cells to burn as energy.  Glycogen contains large amounts of water, which is released as it’s broken down.  This is why one might frequent the bathroom on a low carb diet.  So essentially, the initial weight loss seen on a low carb diet is only water weight from the burning of stored glucose.   Additionally, because the diet centers around proteins and fats, which take longer to digest, we feel full longer, decreasing our appetite.  And, because of the severely restricted diet, our calorie consumption is greatly reduced (carbs normally account for 55-60% of healthy diet).   Here is another reality:  our body also breaks down proteins (aka our muscles) as a source of fuel on low carb diets.  It’s a Catch 22.  This is counterproductive in the long run because muscle burns calories.  So the loss of muscle mass that can occur as a result of a low carb diet makes it harder to keep the weight off once we are no longer on the diet.

Carbohydrates are the main source of energy for our bodies, providing the most efficient fuel for physical activity and organ function.  And they are, in fact, an integral part of a healthy diet, providing fiber, vitamins, minerals, and many antioxidants.  It is true however that not all carbohydrates are created equal.  Sugar molecules are the building blocks of carbs.  Simple carbs have one or two sugar molecules linked together while complex carbs have three or more.

Simple carbs are bad carbs.  Generally they have been so processed and refined that all fiber and nutritional value has been removed, leaving not much more than empty calories.  They are digested quickly causing rapid spikes in blood sugar levels, and therefore insulin levels.  These simple carbs include dried fruits, potatoes, couscous, fruit juices, sodas, candy, baked goods, white pastas, white rice, white breads- essentially anything made from white flour or white sugar- consumption of these bad carbs can lead to increased risk of diabetes, low energy, hunger, weight gain, mood swings, insulin resistance, diabetes.  Just to name a few.

Good carbohydrates, on the other hand, are the unrefined, unprocessed complex kind.  Because they take longer to digest, they do not cause a rapid spike in blood sugar.  Whole grains (oats, barley, brown basmati rice, quinoa, millet, bulgur, spelt, kamut, etc), vegetables, most fruits, beans, nuts and seeds fall into this category.  They are loaded with nutrients and fiber, stimulating your metabolism, providing sustained energy, aiding in weight loss, helping to lower cholesterol, removing toxins, and keeping the system regular…if you know what I mean.

The key to sustained weight loss is eating a well-balanced diet including a variety of complex carbohydrates.   Have some fruit with your breakfast or veggies in your omelet; a salad or whole-wheat sandwich for lunch; brown rice for dinner along with an ample serving of vegetables.  Throw in a mid morning and mid afternoon snack of veggie sticks with hummus or fruit with nut butter and your good to go!   Take Charlie’s lead, in Charlie and The Chocolate Factory, and rely on patient perseverance in bringing change to your life.

Check out www.goodcarbs.org for more information.

Also Clean Food- A Seasonal Guide to Clean Food with Recipes For a Healthy and Sustainable You (by Terry Walters)

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Written by jenn on February 17th, 2009 at 8:49 PM 3 Comments »
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