Eating disorders affect approximately 10-13%
of college age females, and about 2-3% of college-age males.
Professionals have noted kids as young as 6 years old talking negatively about their bodies and trying to diet.
How can we help our kids navigate the world with
a healthy body image?
Over the next 3 weeks I am offering a free support group/class for parents in San Luis Obispo.
We will go over what eating disorders are, warning signs, how to talk to your kid/someone with an eating disorder, what you can do to model healthy behaviors, and whatever else you want to talk about.
This will be a safe space to talk about this stigmatized mental & physical illness.
Please invite your friends! This class is open to all.
While it is aimed at parents of middle/high schoolers, it is for anyone who wants to better understand what eating disorders are and how to help a loved-one.
I am not assuming that you or anyone in your family has an ED just because you showed up - this is good information for everyone, because we all know someone with an eating disorder.
Sundays at 6 pm, March 4, 11 & 18.
(Ideally come to all, but you can drop-in to any of them)
First Presbyterian Church (church library)
981 Marsh Street
San Luis Obispo, CA 93401
Hope to see you there!
Sign up for more free education whether or not you can make it to the classes:
I am thrilled to have this guest post about vegan nutrition!
Many of my eating disorder clients have adopted a vegan diet, for better or worse, and are not meeting their nutritional needs. Vegan and vegetarian diets are very healthy when done correctly, but if the whole purpose is to cut more things out in the name of restriction, then malnutrition is almost certain.
If you are vegan, or contemplating starting a vegan or vegetarian diet, read-on to learn about plant-based sources of certain nutrients that are often hard to get when animals are off the table.
The Vegan Diet - A Guide to Nutritional Needs
By: Emily Baird
Emily is a 1st year nutrition student at Cal Poly who plans to become a registered dietitian. She has been vegan for 2 years, and plans to incorporate that into her career.
Every year more and more people are making the transition to a vegan diet, and for good reason! The vegan diet can have so many health benefits for our bodies including disease prevention, weight management, and protection against cancers. But with being vegan, also comes the common questions about: “How do vegans get enough protein?” “How are they getting any B12 in their diet?” “How to vegans get calcium if they don’t drink cow’s milk?”. And although these are valid questions, a well-balanced diet full of fruits, vegetables, beans, legumes, and carbohydrates is all a vegan needs to fulfill their nutritional requirements.
Iron is an important component of the red blood cells that carry oxygen from the lungs to the rest of the body, as hemoglobin. Think of it like the engine to a car; the engine provides the car with the power it needs to make it move. Similarly iron allows hemoglobin to have the needed strength to get oxygen where it needs to go. Without it, the body cannot make hemoglobin, which means organs and tissues won’t get the oxygen they need.
There are two types of iron - heme and non-heme. “Non-heme” iron is found only in plants foods and is harder for the body to absorb than “heme” iron which is only found in meat products, so we need to eat more plant-based iron to truly get the same amount as if we were eating meat.
Many plant foods are naturally high in iron, but there are also many packaged foods that are now being fortified with iron. The recommended daily allowance (RDA) is between 8 - 18 mg (depending on age and gender, up to 27 mg during pregnancy). Be sure to include a source of vitamin C with your iron for better absorption.
VEGAN SOURCES OF IRON
1 cup soybeans: 8.8 mg
2 tbsp flax seeds: 4.1 mg
½ cup cooked lentils: 3.3 mg
½ cup fortified total whole grain cereals: 8 mg
(For a complete list click here)
Calcium is responsible for building and maintaining strong bones and teeth. When the body isn’t supplied with sufficient amounts, it increases the risk of developing disorders like - osteoporosis, hypercalcemia, kidney disease, and even alzheimer's. Calcium can be included either by nutrient dense foods or by incorporating calcium fortified foods. Most breakfast cereals, milks, breads, and juices contain added calcium, but be sure to read the nutrition label to be sure. The RDA is around 1000 - 1300 mg. Vitamin D intake is essential to adequate calcium absorption.
VEGAN SOURCES OF CALCIUM
100 g calcium set tofu: 350 mg
¾ cup calcium fortified plant milk: 240 mg
⅓ cup cooked kale: 110 mg
¼ cup dried figs: 95 mg
(For a complete list click here)
Zinc is essential for the body’s immune system to function properly. It also works in cell division, cell growth, the breakdown of carbohydrates, and wound healing. Although it is so important for our bodies, not much is actually needed; the RDA for zinc is 11 mg for men and 8 mg for women. Even though plant sources of zinc are not absorbed as easily as animal sources, vegans were shown to only have a slightly lower amount of zinc.
VEGAN SOURCES OF ZINC
Tofurky italian sausage: 9 mg
½ cup hummus: 2.3 mg
1 tbsp nutritional yeast: 2 mg
¼ cup roasted pumpkin seeds: 2.3 mg
(Click here for a complete list)
Your body must have vitamin D in order to properly absorb calcium in the body. Vitamin D is not typically a problem for vegans during the summer months, but those living in colder climate may be at risk of developing a vitamin D deficiency. The RDA is 600 - 800 IU. Just about 10 to 20 minutes (depending on skin tone) in the sun per day will provide the body with sufficient levels. But those living closer to the northern hemisphere, may need to include more vitamin D rich foods in their diet.
VEGAN SOURCES OF VITAMIN D
1 cup portabella mushrooms: 634 IU
1 serving instant oatmeal: 180 IU
1 cup fortified soymilk: 120 IU
1 cup fortified orange juice: 100 IU
(Click here for a complete list)
SHOULD I BE INCLUDING SUPPLEMENTS?
Eating a healthy variety of plants and grains will ensure that the body gets sufficient levels of nutrients. The exception to that is vitamin B12. Vitamin B12 is not as easily accessible through plant based foods, so it can be important to include a supplement in your diet. If you are overwhelmed by what kind of B12 supplement to choose, check out this article. Nutritional yeast is an example of a vegan food that does naturally contain B12. It is usually used as a cheese replacement or topping, and can supply 2.4 mcg per 3 tbsp (which is the RDA).
A well-balanced, plant based diet will supply the body with all the nutrients that it needs to thrive. There are many people who question the vegan diet and believe that vegans are lacking essential nutrients, but with the right knowledge of nutritional needs, a vegan diet can be very beneficial.
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I am so excited, because an idea I have had rolling around in my brain for months has finally come to fruition!
Yesterday, January 8th, I opened for enrollment my course for performers,
"Whole Health for Performers!" This course is "A scientifically-based mind-body approach to get the most out of yourself, so you can focus on creating the performance of a lifetime."
This class is aimed at non-pro level actors, dancers, singers, musicians, directors, drama teachers, and techies who get their heart rate up on (or back) stage.
We cover: Physical fitness, Eating healthy, even when you are busy, Avoiding digestive issues on stage, Hydration, Vocal health, Mental health in the theatre, Better coping skills, and more, with step-by-step "homework" with each module so you actually TAKE ACTION on your goals!
It is being offered at a low cost of $97 for beta testing. This means you get to be a voice in the creation of this course! I will be tweaking the course based on your suggestions, and will be offering free live Q & A sessions to overcome personal barriers in a private facebook group for those who sign up. I normally charge $125/hour for individual counseling, so this is a steal!
Keep your eyes peeled for more educational courses coming later this year! I have some free education available on the online education page under "services" - check them out too
(I admit they are my first online creation, and not the prettiest!).
If you are in the performing arts, and want to take better care of your body on and off stage, what are you waiting for? Go to the course now!
Don't just take my word for it, a wonderful article about this course was written by the creator of OnStage Blog. Here it is for more info:
Something I talk about frequently with my clients is the concept of "normal eating." We are all born with the innate ability to tell when we are hungry and when we are full. Our brain and gastrointestinal sensors help us to desire a variety of foods that will nourish our body... but somewhere along the way society can confuse our senses of what eating is supposed to be like. So....
In the dietetics and eating disorder industries, a quote about normal eating has become the gold-standard. Leading child eating-behavior-expert, Ellyn Satter's quote is as follows:
What is Normal Eating?
By: Ellyn Satter, MS, RDN, MSSW
Normal eating is going to the table hungry and eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it -not just stop eating because you think you should. Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food. Normal eating is giving yourself permission to eat sometimes because you are happy, sad or bored, or just because it feels good. Normal eating is mostly three meals a day, or four or five, or it can be choosing to munch along the way. It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful. Normal eating is overeating at times, feeling stuffed and uncomfortable. And it can be undereating at times and wishing you had more. Normal eating is trusting your body to make up for your mistakes in eating. Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life.
In short, normal eating is flexible. It varies in response to your hunger, your schedule, your proximity to food and your feelings.
This quote came directly from: http://www.ellynsatterinstitute.org/hte/whatisnormaleating.php
©2016 by Ellyn Satter published at www.EllynSatterInstitute.org
For more about eating competence (and for research backing up this advice), see Ellyn Satter's Secrets of Feeding a Healthy Family: How to Eat, How to Raise Good Eaters, How to Cook, Kelcy Press, 2008. Also see www.EllynSatterInstitute.org/store to purchase books and to review other resources.
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A common myth I hear from people is that we need to "cut out carbs."
No, we need the majority of our daily calories from carbohydrates.
Yes, different conditions require different amounts, but we still need quite a bit.
If we are eating the correct amount of calories for our needs our composition should be broken-down roughly into the percentages shown below.
I created a quick cheat-sheet for you about how much Carbohydrate/Fat/Protein we need.
(originally posted 12/2/2016. libbysfitnutrition.com)
You have probably read other articles on tips for eating around the holidays, but in my experience, repetition is never a bad thing when it comes to making a new habit. In fact, maybe there will be things on this list that you have NOT heard yet...you never know what is going to be of great use to you...so read on, and apply as needed. :)
1) Drink water! Hydration is often forgotten with coffee, hot cocoa, and alcohol fighting for top contenders in your liquid category at this time of year. Thirst is readily mistaken for hunger when tasty options are before you. So remember to drinkyour 8 glasses of water (or tea) every day. Try drinking a pint before you leave the house, carrying a water bottle with you, alternating alcohol with water, and eating water-rich foods such as apples, cucumber, grapes, and salad greens.
2) Eat what you really want. Don't keep munching on things you "should" eat, and end up over eating because you are not fulfilling your cravings. This is probably the only time of year for your aunt's famous sugar cookies, Grandma's pie and stuffing, and other family goodies; enjoy them, savor them. You will probably end up eating less over all if you don't deny what you want.
3) Fit in exercise every day. Whether it is a dance DVD in your living room, a run in the brisk morning air, a gentle walk with the family (or the dog), or a class/weights at the gym. Be like Nike and, "Just Do It." Exercise will keep you in a better mood - and that is helpful to everyone around you as well!
4) Don't let ALL your meals be splurges. Big Christmas dinner? Eat healthy breakfast and lunch that day so you are not overdoing it (do NOT skip meals!!!). It is easy to fall into the habit of splurging at every meal during this season, whether that is what is in the house, or you feel so stressed you "deserve it," remember there are celebrations all year round, and you need to focus if you do not want to become 'round.' Do eat what you love, but you don't have to sample that so-so dish, just because Aunt Sally made it.
5) Send away the leftovers. Hosting a get-together? At the end of the meal, pack up leftovers into small containers and send most of it away with guests. If there is less in your fridge, there is less for you to pick at later.
Have other tips that work well for your holiday stress levels around food? Share in the comments below!
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(originally posted 10/18/2016. libbysfitnutrition.com)
I am honored to have been chosen one of the
"Top 100 Nutrition Blogs You Must Follow to Live A Healthy Life" at http://blog.feedspot.com/nutrition_blogs/
Thank you so much, my readers!
originally posted 7/21/2016. libbysfitnutrition.com)
People intrinsically want to believe and have hope in something. When “big-pharma” and doctors are not making patients feel significant and understood, people will go searching for healing elsewhere, this is where dietary supplements (DS) come in. Most DS work under the realm of “placebo effects,” unless they are being used to treat a nutritional deficiency.
The definition of “placebo effect” is, “improvement in the condition of a patient that occurs in response to treatment but cannot be considered due to the specific treatment used(1).” This phenomenon has been identified in several studies. One of which was a study of patients with irritable bowel syndrome (IBS) which “treated” patients with either “open-label placebo (non-deceptive and non-concealed administration)” or no treatment. Even knowing that the pill they were given was a placebo made of an inert substance, the sufferers found significant relief over those receiving no treatment. The conclusion was that “Placebos administered without deception may be an effective treatment for IBS (2).”
Doctors have long-known the benefits of placebo effects in patients and will utilize this in treatment. While the “placebo” thinking may help people heal, “no-cebo” thinking can render even an active drug useless. This phenomenon is summed up well in Henry Ford’s famous quote: “whether you think you can or cannot, you are correct.” It may be that doctors owe it to their patients to boost healing by any means possible, including treatment by placebos for more effectiveness (3). Nonetheless, the American Medical Association stated in 2006, that it is unethical for doctors to give patients undisclosed placebo treatment/medications (4). If doctors are ethically not allowed to give undisclosed placebos, then suggesting a DS labeled, “This product is not intended to diagnose, treat, cure, or prevent any disease” might be their way around this ethical dilemma.
Psychological effects of placebos
The placebo effect often is used, consciously or not, in the context of classical conditioning. Discovered by Ivan Pavlov, classical conditioning takes a neutral stimulus (which should cause no response - the “placebo”) and, through learned response, makes it a conditioned stimulus to elicit a conditioned response (5). An example of this in the medical setting would be giving a patient a pain medication that actually works to reduce pain every day for five days, then giving a sugar pill that looks the same on the sixth day and eliciting the same pain-reducing response.
The conscious expectations by a patient of a treatment to work may cause an inert substance to have a desired effect on the patient. These expectations can be elevated by how the health care professional (HCP) interacts with the patient. The study of medicine “generally does not pay adequate attention to psychological and social variables (6),” which are determined by the relationship of the HCP and patient. This may interfere with drug study controls. If the person in the placebo group of the study is getting attention and believes the treatment will work, then they may exhibit signs of the placebo working that may make the active treatment not have a significant desirable outcome over the placebo.
Yet, how can an inert substance elicit a similar response to an active treatment? A large part of this stems from the psychological variants at play. Much of the patient’s outcome may be determined by the HCP’s confidence in a treatment's ability to work, empathy, active listening, and care setting. “[it is] suggested that the success of the many forms of psychotherapy [are] due to a placebo effect rather than the distinctive features claimed by the different therapists (6).” Hope that it will work, and follow-through on actually seeking treatment, are other reasons that patients have better outcomes with either the active treatment or the placebo (7). DS are often prescribed either by licensed HCPs (like doctors) or “alternative healers” (like acupuncturists). The diplomas on the wall, or the attention given by the healer can contribute to the patient “feeling” the DS responding to treatment. Additionally, since chronic conditions often ebb and flow with severity, the patient is likely to look for treatment when symptoms are about to naturally decrease, leading to the belief that the DS “healed” them (8).
Physiological effects of placebos
Placebo effects are not “all in the head” as once thought. They can make actual physical changes in the body, under the right circumstances. A test group for an antidepressant medication versus a placebo showed interesting brain activity in the results. By viewing brain activity with fMRI studies, placebo responses increased activity in the prefrontal cortex of the brain, while the medication suppressed this activity. Both groups exhibited less perceived depression, though on different timelines (the drug working weeks faster than the placebo). To this finding, researchers said, “administration of an inert pill appears to be an active treatment rather than a no-treatment comparison as previously thought. [however, the] placebo response is not equivalent to an active drug response, since the two groups' brain physiology was altered differently (7).”
Even people with Parkinson’s disease can potentially have real physiological benefit from placebo “treatment.” The effect of the placebo increasing dopamine in the brain, modifying the neuron that is promoting the abnormal activity that causes the tremors (9). People in this study physically had reduced shaking while taking the placebo, showing that there is true physical effects in some placebo “treatments”.
Studies should have tighter placebo controls
The Food and Drug Administration requires new drugs to significantly outperform the placebo control before going to market (3). Placebo controlled, double blind trials have been the gold standard of research (8). However, most research studies for medical treatment (whether drug, DS, surgery, or other) could be better controlled for placebo response. This could be met with a few tweaks to methods of “treatment.”
Dr. John Farrar, a neurologist and epidemiologist, provides some insight into what can strengthen study design to control for placebo effects (3):
(originally posted 7/16/2016. libbysfitnutrition.com)
A paper I wrote for my Master's program class on dietary supplements. Bottom line- multi vitamin supplements may do more harm than good. If you cannot get all of your needed nutrients from food (which is totally do-able), then specific single nutrient supplements are a better choice than a multi. (HERE is a free handout on basic macronutrient composition we need to be eating.)
Here is the research:
Use of Multi Vitamin and Mineral Supplements for “Health Insurance” and Disease Prevention
Do “multi vitamin and mineral dietary supplements” have a place in health prevention and treatment? As will be discussed below, the answer appears to be a resounding no.
Background of Multi Vitamin and Mineral Supplements
Multi-Vitamin and Mineral Supplements (MVM) have been available to Americans since the 1940’s (1), and have only increased in use since that time. The general consensus is that a MVM contains three or more vitamins or minerals without other herbs or drugs (3); However, there is no one-definition for what a MVM is or contains (ingredient, number of ingredients, or level of potency). In fact, there are many dietary supplements (DS) on the market that are not labeled as MVMs that are essentially the same as other products labeled MVM (1). The 2011-12 NHANES data shows approximately 40% of Americans took at least one DS in the last 30 days (2). Many of the people surveyed listed to [maintain health, or prevent health problem(s)] as their reason for taking a DS (2). But what is the actual role of MVMs?
Usefulness, role, and dangers of MVMs
In the 1920s, the United States started fortifying major food sources starting with adding iodine to salt to counter widespread deficiency and prevent goiter. In the following years Vitamin D was added to commercially sold milk, and some B vitamins and iron were added to flour (3) minimizing deficiencies in the majority of Americans. Nowadays, many more foods for purchase are fortified with additional vitamins and minerals. With fortification meeting the needs of the general population, benefits of MVMs seem to be limited.
What is the reality of MVM use? MVMs may be beneficial if the blends of ingredients are tailored to the needs to the individual. According to the National Institute of Health (NIH), “several studies have found that MVM users tend to have higher micronutrient intakes from their diet than nonusers. Ironically, the populations at highest risk of nutritional inadequacy who might benefit the most from MVMs are the least likely to take them (1).”
Several large studies show this irony: In a large study of adult participants from Los Angeles and Hawaii, food frequency analysis showed that the majority of people (~75%) had adequate intakes from food alone (1). With MVM adequacy improved, especially for vitamins E, A, and zinc; but there was an increased risk of excessive intake, especially in vitamin A, iron, zinc, and niacin (1). A study of U.S. children under four, concluded that, “usual nutrient intakes were adequate for the majority of US infants, toddlers, and preschoolers, except for a small but important number of infants at risk for inadequate iron and zinc intakes (4).” They also noted that many children were at additional risk of excessive intake for folate, vitamin A, zinc, and sodium even without supplementation (4). Many children with autism are given MVMs, which are unnecessary, and contribute to excessive intake in many. Even with MVMs, there may be additional need for calcium and vitamin D in children, according to the Academy of Nutrition and dietetics (5).
There is an increased risk of nutrient toxicity when taking DS. The NIH states, “MVMs did not reduce the risk of any chronic disease (1).” and “There is potential for adverse effects in individuals consuming dietary supplements that are above the upper level. This can occur...in individuals who consume a healthy diet rich in fortified foods in combination with MVM supplements (3).” Typically MVMs have nutrient levels that are lower than the RDA for a particular nutrient, and without adequate food sources MVM users may need additional supplementation of nutrients (such as magnesium or calcium) not contained in high enough doses from the MVM; however, as discussed above, toxicity from supplementation is all too common (1), sometimes with irreversible health consequences.
Just a few examples of health issues caused by excess vitamin or mineral intake include: excess vitamin A or beta-carotene correlated to increased risk of lung cancer in smokers or former smokers (1); excess vitamin A (as preformed retinol) increasing risk of birth defects in fetuses of pregnant women taking supplements (1); and iron supplements have been noted as a “leading cause of poisoning in children until age 6 years (1),” due to children getting into supplement containers. Additionally, people taking blood thinning medications need to keep vitamin K levels steady, so any supplements should be checked and confirmed with their doctor before taking or changing doses (1).
Though many large-scale studies have been done separately with either male or female participants, there is not a significant difference in health risks between the genders. The Physician’s Health Study II was a large-scale, double-blind, placebo-controlled RCT of over 14,000 male doctors in the United States, the study showed that, “daily multivitamin supplementation modestly but significantly reduced the risk of total cancer (6).” In conflict, another study of the “295,344 men enrolled in the National Institutes of Health (NIH)-AARP Diet and Health Study (7) found that low-dose MVM use had no discernable increase in risk of prostate cancer, but those who took higher doses (more than 7 times/week) of MVMs had an “increased risk of advanced and fatal prostate cancers is of concern and merits further evaluation (7), than non MVM users (1). Another large study (n= 83,639) of male physicians found no association between cardiovascular disease and MVM use(1).
Women were no different in terms of conflicting research. A study of Swedish women (n= 35,329) found an increased risk of developing breast cancer with MVM use (1); while another study of U.S. women (n=37,920) “found no such association but did find indications that MVM use might reduce the risk of estrogen- and progesterone- receptor– negative breast cancer and breast cancer overall in women who consume alcohol (1).” Swedish women in a cohort study had a lower risk “of myocardial infarction when taking MVMs, especially when taken for at least 5 years (8).” A cohort study of Iowa women found a slight increased risk of mortality from long term MVM use compared with non-MVM-users (1). And finally, long-term MVM use appeared to have benefit for men but not women in total cancer and mortality risk in a NIH study, but no benefit to either group for CVD (3). Overall, the data is inconclusive of significant benefit to either gender taking MVMs long-term.
Is there still a use for MVM?
The NIH, Office of Dietary Supplements (ODS) states, “supplements cannot take the place of the variety of foods that are important to a healthy diet (1).” Eating a well-balanced nutritious diet is the goal for everyone, and can be done. That being said, there are populations that do benefit from taking specially-formulated MVMs or DS.
The American Academy of Pediatrics and the (formerly) American Dietetic Association, list potential populations that will benefit from use of MVMs: “[people with] nutritional risk....those who have anorexia or an inadequate appetite, follow fad diets, have chronic disease, come from deprived families or suffer parental neglect or abuse, participate in dietary programs for managing obesity, consume a vegetarian diet without adequate dairy products,..have failure to thrive...people with medical conditions and diseases that impair digestion, absorption, or use of nutrients [bariatric surgery]… some supplements might help people who do not eat a nutritious variety of foods to obtain adequate amounts of essential nutrients (1).”
However, not every MVM on the market is appropriate of any of these populations. In these scenarios, it would be far better to use specific formulations of needed vitamins and minerals to make up for lacking nutrients. The 2010 Dietary Guidelines for Americans, and the NIH–sponsored State-of-the-Science Conference, claims there is no supporting evidence for the general population to take a MVM to prevent chronic diseases (1, 7).
How should MVM be regulated?
Currently the Food and Drug Administration (FDA), or any government body, does not have the ability to test DS, legally (due to the Dietary Supplement Health Education Act, or “DSHEA”), or in resources (staff or funds) to do so. “Both the [FDA] and the Federal Trade Commission (“FTC”) regulate claims made by food and dietary supplement manufacturers (9).” The FDA regulates labeling, which prohibits false or misleading information on the supplement labels “under the Food, Drug and Cosmetic Act” (9). The FDA issues warning letters to manufacturers against law violations in labeling, but rarely uses other methods of enforcement (9) mainly due to inability to keep up with the booming DS industry. This means the regulating agencies are bound to fail when the staff is disproportionately small, and the enforcement of laws is poorly executed (9). If a DS was listed as a food additive, or drug, it would require pre-market approval (3), and there would not be the insurmountable task of keeping up with the production of DS.
While the FDA focuses on the direct product label, the FTC regulates the advertising of DS. This may include “evaluat[ing] dietary supplement labels if they are being used by an advertiser to promote the product...under the FTC Act, claims in advertising made about foods and dietary supplements may not be “unfair” or “deceptive” (9).” As presented in the American Journal of Law & Medicine, a “limited private right of action [private sector lawsuits] under the FTC act” would more easily bring “enforcement actions in federal court” to protect consumers regarding DS (9), and would greatly increase the amount of products being enforced.
The NIH has excellent recommendations regarding change in regulatory laws and action, for instance, “The FDA should have the authority to better inform consumers and health professionals regarding the existence of upper levels as well as the possible risks of exceeding those levels; [the FDA should] develop a formal, mandatory adverse event reporting system for dietary supplements; and mandate provision of a MedWatch toll-free telephone number or Web site on product labels to facilitate reporting of adverse events. Furthermore, we recommend that healthcare professionals, consumers, and manufacturers use the FDA MedWatch adverse event reporting system to report adverse events associated with the use of dietary supplements. Finally, we recommend that Congress revise and update the law to reflect current knowledge...design and conduct rigorous randomized control trials of the impact of individual supplements (or paired supplements, when biologically plausible) to test their efficacy and safety in prevention of chronic disease, using well-validated measures.(3).” Ultimately, DS should be regulated as drugs, due to the fact that they interact and “medicate” like drugs in the body.
Should this information change consumer behavior?
If approached properly, there may be a way to help consumers better understand the dangers and lack of regulation of DS. Two studies on consumer education about DS, showed that consumers taught about DSHEA and the regulation of DS “rated DS as less safe and less effective” than the control group (10). This gives us a starting place on what message needs to be making its way to consumers. “Consumers may be especially susceptible to health claims, because they usually lack the knowledge to assess claims referring to physiology or metabolic processes and may be especially impressed by purported scientific evidence bolstering the claims (9).”
MVMs, particularly due to the lack of content consistency, are not useful in human health and disease prevention or treatment. The Medical Letter, an unbiased publication for pharmacists, declares that long-term use of MVMs, or any substance, is not without risk; and taking vitamins A, C, E, or beta-carotene in high doses or long-term may be more harmful than helpful (12). They furthermore suggest the only beneficial supplements (in healthy people consuming a normal diet) are folic acid, vitamin D and B12, in specific populations (12). If supplemental nutrients are necessary for populations listed previously who cannot obtain enough from diet alone, they should be carefully chosen as individual (well-researched) DS, and not in MVMs which may (with or without accurate labeling) contain excessive levels of substances (vitamin/minerals, or drugs/herbs) that may be harmful. I strongly recommend against the use of MVMs given the research available to us today.
(originally posted 1/10/2016. libbysfitnutrition.com)
By Adrianna Calabro
What are the challenges that come with packing a lunch for a school or work day? For some, it may be the time and effort needed to create something they actually want to eat. For others, it can be the planning and organizing that overwhelms them. Let me first admit, I am not an exception to this rule. I often find myself “too tired” or “too lazy” to make something for tomorrow. However recently, being unemployed, I can no longer afford to eat out everyday, especially being a college student.
My name is Adrianna. I was born in New York and have come to the west coast to learn about nutrition. As a Cal Poly student graduating in the spring, these past few years in San Luis Obispo have been a great learning experience for me in relation to food and other things. Living on my own has been challenging but I promised myself I would not quit, pushing myself to not give up. Everyone has their own obstacles, and I understand that, but we must find ways around them, otherwise we will get stuck in a sticky rut.
Before I continue to ramble on, here are 5 tips I have that can make a difference on how you pack your lunch and snacks for your week!
1. The expense of eating out. Let’s say you spend at least $8.00 on lunch a day. If you buy lunch 5 times a week, that is $40.00 a week spent on lunch. In comparison, if you go grocery shopping every 2 weeks, and spend $80.00 per time, you will be able to buy all of your meals for the equivalent price of just buying lunch five days a week. If that doesn’t make sense to you, here is the math!
Every 2 weeks (14 days) = spend $80.00 on groceries = that would be...
80 x 26 (52/2=26) = $2080.00/year ( 52 weeks divided by 2 for every other week)
But at this rate, your getting breakfast, lunch, dinner, snacks and deserts – all your meals for 2 whole weeks
Buying lunch 5 days a week = spend $40.00 a week = that would be…
40 x 52 = $2080.00/year
But at this rate, you are only getting lunch! You will have to spend even more money on your other meals!
Essentially, you are getting more bang for your buck if you go grocery shopping and prepare a lunch in advance. Being prepared pays off.
2. Pick a day of the week that you will designate as your “food- prep” day! For some, Sundays are often nice to prepare meals because its close to the start of the week! Or choose the middle of the week, maybe Wednesday, if your work pattern is different! Try to go food shopping in the morning with a planned grocery list that includes fruits, vegetables, foods high in fiber while also avoiding sugary foods. Then, by mid afternoon, start cooking! Play some music, burn some incense, put on a movie, anything that will keep you calm and relaxed- it should be fun!
3. After you are done preparing everything, package into small containers or plastic baggies so that you are ready for the week. For example, if you like eggs, make a dozen hard boiled to leave in the refrigerator – this way, each morning you’ll have a snack you can grab quickly! Or if you like grapes, for example, rinse all of them, then separate into small bunches and place in the refrigerator. They will taste nice and fresh when you are ready to eat! Use Tupperware to avoid wasting too much plastic if possible or buy reusable Ziploc containers that you can find at any grocery store! Also, if you want to focus more on making meals, try some of these to make in “bulk”: fried rice, hot or cold pasta, quiches or salads (don’t add the dressing until your ready to eat it!).
4. If you work in an office, drive a car to school, or have a locker where you can store things, try buying a small sized cooler to leave your meals in so that they stay as fresh as possible.
5. Find a friend! If you think you might not be motivated, ask a friend to join you in your “food- prep” day and help keep each other motivated! You can share the food, as well as the cost and can make a whole Sunday out of it (maybe buy a bottle of wine or beer too! Just an option!)
I hope these tips are helpful. The new year often brings about resolutions and ideas that sometimes we don’t keep, but this is totally feasible and possible if you just set your mind to it! One more note, convenience foods and pre- packaged meals bought from the store often are higher in sodium in comparison to foods we make at home which can lead to issues like high blood pressure. So put some tender love and care into what you eat and the rewards will be numerous. Live to be mindful and life’s stresses may seem a little bit easier each day!
Libby is a non-diet Registered Dietitian focusing on eating disorder treatment and prevention. She approaches health from the inclusive standpoint that any "body" can focus on health regardless of size. She is a ally in diversity.
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it is not a substitute for medical or mental health advice or treatment.