Osteoporosis and Food

tanya — Sat, 21 Jun 2008 19:37:58 -0700

Q: What food sources can deter osteoporosis and how can I get checked if I am at risk?

A: First of all, it is very important to work out all your life. Many people put off working out until they get into their 40s or 50s thinking that will keep them from getting osteoporosis. They don't realize that by the time you are in your 30's you have developed the bone mass you will have for the rest of your life.

The bones are being broken down and rebuilt in a 2-3 month cycle. This continues into your 30's where the bones absorb calcium and become strong and dense. As we get older, the body starts to reabsorb calcium from the bones, leading to bone loss from 3-5% causing the bone mass to shrink. About 8 million women and 2 million men suffer from osteoporosis.

Symptoms are back pain, loss of height, and bone fractures.

Bone strength depends on both their size and density as well as how much calcium, phosphorus, and other minerals they contain. Bone density loss can happen because of aging, endocrine imbalances, and not getting enough vitamin D and calcium in the diet.

Sources of vitamin D are milk, salmon, tuna fish, pudding made with milk, fortified cereals, egg yolks, cheese, supplements, and sun exposure.

Calcium sources are milk, cheese, cottage cheese, salmon, tofu, broccoli, eggs, kale, and fortified cereals and juices.

A Dual energy X-ray absorptiometry (DEXA) is the standard tool for diagnosis of osteoporosis. DEXA reveals a T-score, which is the number that shows the amount of bone you have compared with a young adult of the same gender with peak bone mass. A score above -1 is normal. A score between -1 and -2.5 is considered osteopenia, the first stage of osteoporosis. A score below -2.5 is considered osteoporosis.

Again, by the time you are in your 30's, you will have developed the amount of bone mass you will have for the rest of your life. So it is important to workout in your 20's to develop the strongest bone mass you can. Throughout and past your 30's, it is important to continue working out to keep the bone mass you currently have and slow bone loss.

Q: What is Celiac disease and what foods are OK to eat?

tanya — Tue, 22 Apr 2008 10:50:36 -0700

Celiac disease is one of the most common inherited disorders. The ratio is 1:133 people in the US have CD. This translates to 3 million Americans, although 97% remain undiagnosed.

It's defined as an autoimmune disorder in which the villi of the small intestine are damaged by specific peptides from wheat, barley, and rye. The symptoms may occur at any age and include bloating, gas, diarrhea, weight loss, irritability, lactose intolerance, nausea or anemia.

Testing- There are specific tests that can screen for CD, but the only definitive test is a small intestinal biopsy.

Treatment- The only treatment for CD is a gluten-free diet for life. It is important to see a dietitian with expertise for CD.

Allowed foods- Foods that are naturally gluten free are meat, poultry, fish, eggs, legumes, nuts, seeds, milk, yogurt, cheese, fruits, veggies, and gluten-free flours, cereals and starches can be substituted instead of wheat, barley, and rye. Beers derived from barley should be avoided. Foods that are also OK to eat are buckwheat, corn, flax, potato flour, potato starch, rice, sorghum, soy, and tapioca. Also look for enriched gluten-free products with iron and B vitamins. Also consume adequate amounts of fiber and avoid cross contamination of gluten-free foods.

Stay away from foods with sources of gluten- Breads, baked products, cereals, pastas, soups, salad dressings, deli meats, hot dogs, seasonings, soy sauce, and chocolate. If you want to eat these foods, look on the label for gluten free products that are becoming more and more readily available.

Is Raw Food A Raw Deal?

tanya — Mon, 11 Feb 2008 17:41:21 -0800

A: The definition of raw food is anything organic from the earth that’s uncooked. For food to be considered raw it can be chopped, blended, pureed, juiced, dehydrated, or combined. All raw recipes are completely vegan, meaning no meat, eggs, or dairy. For instance, soymilk is not considered to be a raw food because it has been heat processed.

The foods which a raw diet is comprised of are fruits, vegetables, grains, beans, nuts, roots, and seeds. Starches such as breads or pasta are not considered to be acceptable on a raw food diet. Raw foodies grow their bread substitute from sprouts and use zucchini for pasta. Also, nothing can be cooked over 118 degrees.

The advantages of a raw food diet are that it’s full of vitamins, minerals, and cancer fighting elements. There is little or no fat and no added sugars. It has low sodium levels and high fiber content.

The disadvantages to a raw food diet is that cooking increases the availability of certain nutrients that can only be brought out by cooking; which strengthens the immune system and lowers the risk of heart disease and cancer. For instance, tomatoes contain lycopene, a phytochemical, which becomes more concentrated and bio-available after being cooked by as much as four times the amount. The diet also falls short in calcium, fish oils, iron, and certain vitamins that are only found in animal foods. Also, people that are 100% raw often are underweight, might have trouble concentrating, and may be zinc deficient.

To sum it up, there are a wide variety of interesting ways to prepare fruits and vegetables from raw food cookbooks. I would recommend using the raw food diet to create fun and different ways to get your 5-a-day. But the key is to eat raw and cooked foods. Remember, the only way to get all the vitamins and minerals you need are to eat all types of foods, which includes animal proteins and cooked foods.

Cholesterol: LDL's vs. HDL's and what are good numbers to have?

tanya — Fri, 18 Jan 2008 15:18:16 -0800

LDLs carry the most cholesterol and are the most closely correlated with CHD. HDLs reduce the risk from CHD by transporting cholesterol from the tissues to the liver, where it is metabolized and excreted. LDL is an even more specific indicator of CHD risk than total cholesterol. High HDLs reduce the chance of CHD even if total cholesterol is on the higher side.

You can reduce LDL and increase HDLs by making a few dietary changes:

Reduce saturated fat in your diet
Exercise regularly
Maintain optimal weight

Ways to reduce saturated fat:

Trim the fat off meat
Broil, grill, bake, or stew meats
Limit fried foods
Use butter substitutes with plant sterols such as Smart Balance
Limit eggs to 4 or less per week or use egg beaters or egg whites as replacements

Your doctor will normally refer you to a dietitian to go over a healthy diet for you. When diet is not enough, medications are prescribed by the doctor. As with anything, there are side effects so focus on staying true to your diet modifications.

Lastly, genetics also play a role in cholesterol. You may be on the higher side even when you eat relatively well. Remember, high cholesterol is not a disease in and of itself, it's just a contributor to a major disease. My grandma has high cholesterol but eats right and exercises. Her blood pressure is low and she is at the optimal weight and will be turning 90 this year. Don't get discouraged if you eat well and your cholesterol is still on the higher side. As long as you are healthy otherwise, chances are you will lead a long life.

The below chart will give you a great idea of how to interpret your own cholesterol scores. As always, if you have any questions feel free to contact me.

2001 Classifications for LDL, Total, and HDL Cholesterol
LDL Cholesterol (mg/dL)
Less than 100	Optimal
100-129	Near/Above Optimal
130-159	Borderline High Risk
160-189	High Risk
190 or more	Very High Risk
Total Cholesterol (TC) (mg/dL)
Less than 200	Optimal
200-239	Borderline High Risk
240 or more	High Risk
HDL Cholesterol (mg/dL)
Less than 40	High Risk
60 or more	Optimal

Irritable Bowel Syndrome (IBS)

tanya — Thu, 03 Jan 2008 18:33:34 -0800

Q: I have recently been diagnosed with Irritable Bowel Syndrome (IBS). The doctor just gave me a prescription but didn't talk to me about diet or even refer me to a dietitian. The medication I'm taking makes me even feel more gassy. How can I change my diet to help with my condition?

A: First of all, that's too bad that the doctor didn't refer you to a dietitian and just opted to write out a prescription. I'm not saying that the prescription isn't right for you, but a doctor should always have a dietitian to refer patients to so the patient can be educated on diet to help with their issues. Unfortunately, medications almost always have side effects, so it's always best to try to fix the condition through proper diet rather than prescribing something too soon.

First, for all of the readers out there, IBS is a disorder with symptoms of diarrhea, constipation, abdominal pain, and cramping. One in five people have IBS symptoms making it one of the most common disorders. Researchers have not yet discovered the exact cause of IBS, but it may be a result of having a colon that is particularly sensitive to certain foods and/or stress.

A good idea is to first keep a journal of the foods you eat so you can track when you get the symptoms. For instance, see if you have a reaction to caffeine, stress, not sleeping well, antibiotics, or laxatives.

Try to drink 6-8 glasses of water a day. Eat smaller meals instead of large ones, which could cause the cramping. Eat low fat foods, watch the caffeine intake, and try to increase your fiber intake to 25 grams a day (which is what we should all have). Fiber can help with constipation by adding bulk and promote regularity. Examples of foods high in fiber are 1 cup of wheat bran (10 grams), ¾ cup of Fiber one (13 grams), ½ cup of Oat bran (4 grams), and ¾ cups of Bran flakes (5.5 grams). Other foods are beans, and fruits and veggies.

Again, I'm not saying your doctor was wrong in prescribing the medication, but if it's giving you gas and making you uncomfortable you want to start with changes to your diet first. Hopefully this can serve as a guide on how to make some healthy changes.