Nutritionally Speaking – Wholify

Echinacea is one of the most popular supplements in the U.S., being touted for its use in preventing and treating the common cold.  You can find Echinacea in various forms including pills and teas or you can buy the actual plant parts and press out its juice.  The question is “Does it work?”.  Listen to today’s episode to find out! [divider] Echinacea – Podcast Transcript Hi and welcome to Nutritionally Speaking.  I’m your host, Michaela Ballmann. During the cold and flu season, many people break out their various pills and concoctions to boost their immune system and ward off the germs.  Among these is the ever-popular Echinacea, the topic of today’s episode. Echinacea, also known as the purple coneflower or black-eyed susan, is a perennial that originates in Eastern North America.  There are three varieties that are used for their medicinal properties—(I will substitute the letter E for Echinacea when talking about the different varieties which are: Echinacea purpurea (or E, purpurea, E pallida, and E angustifolia, with E. purpurea being the most potent.  Echinacea sales represent about 10% of the whole US dietary supplement market, so I’m sure that either you or someone you know uses this.   Echinacea preventing colds Echinacea is toted for its potential effects in preventing and treating colds and upper respiratory tract infections.  Historically, Native Americans used Echinacea to treat coughs, sore throats, headaches, and other ailments.  We adopted this practice and use Echinacea primarily to reduce the symptoms and duration of colds. The constituent of Echinacea that gives this pharmacological effect is the caffeic acid derivatives, including (forgive the scientific names) cichoric acid and echinacosides among others.  Cichoric acid is the main phenolic compound in E. purpurea and works to stimulate the immune system, and protect against free radicals (bad foreign bodies).  Echinacosides are the main phenolic compound in the other types of Echinacea, E. angustifolia and E. pallida.  They work as anti-oxidants and also have anti-inflammatory properties. So basically the way Echinacea is supposed to work is through a short-term stimulation of the immune system, where there are greater amounts of circulating white blood cells and an activation of other cells that fight off foreign bodies.   The bad news about Echinacea That was the good news.  Now here’s the bad news.  Research shows that this doesn’t work very well. Note: all the studies that I’m going to talk about are randomized, double-blind, placebo-controlled trials—the gold standard, so what they have to say is reliable. The first study was done in 2006 on 32 subjects for 28 days and found that there was no significant different in the number of colds between those taking E purpurea or a placebo, but in those with colds, the duration of the cold was significantly less for the Echinacea group. The second study was conducted on 48 subjects for 2 weeks comparing cold symptom scores in people taking E. purpurea with those taking a placebo.  There was a trend towards a decrease in the amount of symptoms and the frequency of colds in the Echinacea group. The third study was conducted on 58 subjects for 2 months and also measured symptom scores.  This study found an insignificant difference in the number of symptoms, though the median total # of sick days was less. The fourth study was conducted on 128 subjects for about 7 days and also used symptom scores as their research tool.  Once again, there was no statistically significant difference between the placebo group and the E purpurea group. Lastly and thank you for bearing with me, a questionnaire was given to 95 subjects who had early symptomsm of a cold or flu and were given Echinacea Tea or a placebo.  This study did show a significant difference between the 2 treatmen...

With the New Year approaching, many people are making resolutions to eat healthier and lose weight, but we all know how hard it can be to stick to them for the whole year.  Why don’t they seem to work?  How can I make a resolution that will last through 2010 and beyond?  What are some good nutrition resolutions for the coming year?  Find out by listening to this episode on Resolutions You Can Keep! [divider] New Year’s Resolutions You Can Keep – Podcast Transcript Hi and welcome to nutritionally speaking.  I’m your host, Michaela Ballmann. That time is here again—the time when everyone seems to be focused on the new year and their resolutions to get organized, learn a new language, eat healthier, and lose weight.  As you can expect, in this episode, I’m going to focus specifically on nutrition and diet-related resolutions. Though I’ve never been a big fan of such resolutions, I do see that they can be valuable for some people if they’re done right.  Now some may want to know why I’m not fond of resolutions.  Here’s why: most people make crazy resolutions that they are never going to be able to keep and then suffer from discouragement and disappointment when they can’t meet their expectations of themselves.  Many people also choose resolutions that are temporary in nature.  For example, a diet is definitely temporary—someone will GO ON a diet to lose a certain amount of weight, and then after they have lost that weight they will go back to eating the way they like.  Lifestyle changes, on the other hand, are more permanent in nature.  Resolutions can also result in extreme behaviors.  Someone will resolve him/herself to eat healthy foods ONLY and then they may go overboard and develop what is known as orthorexia when the person is obsessed with eating healthfully and won’t even go out with friends for lunch because they fear there won’t be anything healthy enough to eat.  I’m sure you all know someone who has made a resolution that has one of these ____(aspects)_______ in it. So, now that you know why resolutions can fail early in the year,   Tips for making new year’s resolutions that you can keep Here are some tips for making new year’s resolutions that you can keep for the whole of 2010, not just the first couple months: * Make it realistic, please.  Don’t promise yourself that you will never eat a piece of chocolate again.  Not going to happen!  This also can be a trigger for you to binge on chocolate or any other food in the future because you have been restricting your consumption of that food.  It’s part psychological, part physical, so be careful. * Keep it healthy.  Going on a very extreme diet, say a fat free diet, or becoming a fruitarian is NOT healthy.  You need a balance of all foods, yes that includes carbs and fats, in your daily diet.  A diet that includes foods from all food groups in moderation is much better than an Atkins diet or a raw food diet. * Make it a lifestyle.  Pick something that you can change that can be part of your life forever, like eating three fruits a day, or switching from butter to a non-hydrogenated margarine, or making one new recipe a month.  It doesn’t have to be a huge thing like losing fifty pounds, getting rid of all sugar or salt, or something like that.  You can keep it small and simple; that may even work better. More new year’s resolutions tips I’ve already given you a few hints at some good, realistic, healthy lifestyle changes for the new year, but I have some more up my sleeve, so I’ll share them too: * How about going to a farmer’s market near you and buying some local produce?  If you like it, you can go more often. * How about baking your own bread once a month?  Again, if you like it and want to make the time for it, you can do it more often. * Also, try a new vegetable.  Look up a healthy recipe online or in a cookbo...

It’s a match-off with vitamin and mineral supplements pitted head to head with food.  Who will win?  Are supplements bigger, better, and stronger than nutrients we get from food?  Is it possible to get all the nutrition we need from supplements?  We’ll look at these questions as we watch this exciting and controversial match unfold. [divider] Supplements vs. Food Podcast Transcript Hi and welcome to Nutritionally Speaking.  I am your host, Michaela Ballmann.  Today, I will be discussing vitamin and mineral supplements.  Recently, I replied to an e-mail regarding supplements and confusion over how they work and how they should be used.  The question was whether vitamins work if a person isn’t eating (like skipping meals or fasting).  I’m sure we all know people who are dieting to lose weight and think that overloading on vitamins will give them energy.  They believe that they’ll be able to not eat that day and still get all the nutrients that they’re not getting through food.  Do vitamins need food to work?   Most people do not need supplements This is a great question!  Vitamin and mineral supplements are very popular and growing in popularity as people think that taking supplements is equivalent to or even better than eating food.  The opposite is true.  Getting all the necessary nutrients from food is the best way.  In fact, most people do not need supplements; we get more than enough nutrients from the foods that we eat. There are several groups of people that may need supplements: vegetarians/vegans, older adults, those who are hospitalized/malnourished, etc. Vitamins fall into one of two categories—water-soluble and fat-soluble.  This means that the vitamin needs either water or fat to be absorbed into the body.  Most vitamins only need water, but the vitamins A, D, E, and K need fat to be absorbed.  People who follow fat-free diets or choose to fast for a long time can become deficient in the fat-soluble vitamins A, D, E, and K.  These cannot be absorbed if no fat is being ingested.   Vitamins do not give people energy Another issue is the belief that vitamins give people energy.  Our body’s source of energy is ATP.  ATP is produced when macronutrients (carbohydrates, protein, and fat) go through the Kreb’s cycle to produce ATP (energy), carbon dioxide, and water.  ATP is not produced by ingesting vitamin and mineral supplements. The main source of energy for the body is glucose.  Carbohydrates are all eventually broken down into glucose, which provides energy for the brain, the organs (heart, lungs, etc.), various body processes, and our muscles.  When a person goes on a low-carbohydrate diet or excludes carbohydrates (i.e. fasting, Atkins diet), the body will go into gluconeogenesis, glycogenolysis, and ketogenesis.  These are all names for processes that involve the production of glucose and energy without having carbohydrates or glucose.  First, glycogen stores are used, and when this short-term fuel runs out, protein (from muscles) and fat is broken down to create energy for the brain and body.  This is undesirable.  We do not want our muscles to be broken down when we could be consuming fuel in the form of carbohydrates.  The by-products of the processes I mentioned above also may be dangerous.  When we convert fat to fuel, ketones are produced.  This is very taxing on the body and the long-term effects may involve damage to the liver.   Skipping meals does not help to lose weight Lastly, the issue of skipping meals is very important.  It is a common belief that skipping meals can help one lose weight and is more effective than slow weight loss.  This is not true.  Slow, steady weight loss of 1-2 pounds a week (by eating 500-1000 Calories less than normal per day) is the best, safest way to lose weight for most people.  When a person skips a meal or doesn’t eat for a day or longer,

With the holidays right around the corner and the school year getting busier and busier, my mind is all over the place!  I decided to make a “hodgepodge” episode so I can talk about several nutrition issues that I’ve been thinking about recently.   First, we will examine some foods that get a bad rap.  Then we will look at new research on eggs and the implications that has for us.  Finally, we will learn how to eat well during the holidays.  Yum [divider] Hodgepodge – Podcast Transcript Hi and welcome to Nutritionally Speaking.  I am your host, Michaela Ballmann.  Today we have another 3-part episode.  Today we will be talking about foods that get a bad rap, new research about eggs, and eating well during the holidays. There are many foods that get a bad rap these days—among these include white potatoes, bananas, and bread.  What is so bad about these foods that makes them the target of unfounded nutrition advice?  Many believe that since russet and other popular potatoes have a white interior that they are equivalent to white bread, and are put on the black list.  How has the color white become associated with all things bad related to nutrition?  Is cauliflower to be avoided because it’s white?  How about milk? Cottage cheese? Mushroooms? Sure, there are plenty of examples of white foods that we should limit our intake of, like sugar, refined carbohydrates, and butter; but does the white color automatically make the food less healthy?  No!  Though we usually recommend bright-colored foods, naturally white foods are good too.  Cauliflower has a good amount of dietary fiber, vitamin C, vitamin K,  folate, and phytochemicals; Mushrooms are a good source of vitamins and minerals such as riboflavin, niacin, copper, selenium, potassium, and phosphorous, and Baking potatoes contain good amounts of vitamin C, B6, potassium, manganese, and fiber.  Don’t let the white color food you. Bananas get a bad rap because they have less water content than other fruits and therefore are more calorie dense than, say, watermelon.  How does this make a banana a bad food choice?  It is an excellent source of fiber, potassium, Vitamin, C and other healthful nutrients.  Forget the extra few calories, and since it fills you up it might make you eat less at that meal or later—it’s a great food! Lastly, I’m only going to touch briefly on the notion that bread is bad for you.  After the Atkins diet grew in popularity, people all over the world came to believe that carbohydrates are the enemy, the cause of weight gain, and therefore need to be banned.  Grains make up the largest portion of the old and new food pyramid—they contain wonderful nutrients and should most definitely be part of a healthy diet.  I’ll have another podcast on carbs and popular diets. Eggs—such a controversial topic these days due to recent research that has changed the way we look at this multifunctional food.  We have thought for many years that we should limit our intake of eggs to about 4(-5) per week due to the high cholesterol intake of the yolk.  This created an industry for Egg beaters and other egg substitutes, with people replacing the whole egg with either just the egg white or these substitutes. We have learned to limit our intake of eggs due to the cholesterol in the yolk (213 mg) because of the rise in cholesterol levels. The most recent research has changed our whole view on egg–it shows that blood cholesterol is not due primarily to dietary cholesterol like we once thought.  It is due to saturated fat.  Saturated fat is once again the culprit!  So, since we need to limit our intake of saturated fat, and not necessarily cholesterol, we are once again recommending eggs as a healthy food, able to be eaten every day.   Note: if you have cardiovascular disease, diabetes, or high LDL cholesterol, you should limit your dietary cholesterol intake to less than 200 mg a day.

Green tea sales are booming across the country with green tea topping the charts of the most popular beverages and supplements. Where did the demand for this bitter leaf come from? Recent claims that green tea causes weight loss brought this about. In this episode, we will examine these claims and compare them to scientific research on the topic.  You won’t want to miss it! [divider] Green Tea – Podcast Transcript Hi and Welcome to Nutritionally Speaking.  I’m your host, Michaela Ballmann.  Today’s episode is about the ever-popular Green Tea.  Green Tea is toted as being a potent weight loss aid, as well as providing (benefits to the heart).  Are the claims about Green Tea true?  Can it really be the long-awaited pill that will drop the pounds?  Should I go pick up some Green Tea today?   Where does Green Tea come from? Some background first: green tea comes from SE Asia, specifically China, where it is used as medicine and as part of the culture.  It is gaining popularity in the West where it is thought to cause weight loss and protect against CVD.  green tea is the 2nd most common beverage and the 4th most commonly used dietary supplement in the U.S.1, so a lot of research is being done on it. Green tea differs from black and oolong tea in that it is the unfermented leaves of the Camellia sinensis plant2 prepared by withering the leaves, steaming or panfrying them, and then drying them.  Green Tea leaves contain the highest amount of flavonoids3, which are the water-soluble pigments in plants that act as anti-oxidants.  In comparison to black tea, Green Tea has stronger effects in promoting heart health, can also improve blood lipids, such as cholesterol and triglycerides. Bear with me now as I bring in some long scientific names.  I’ll be quick!  green tea contains about 35% concentration of phytochemicals from the polyphenol family, specifically Flavonols and Flavanols with the Flavanols being the most important in causing weight loss and protecting the heart.  Epigallocatechin gallate (EGCG) makes up half of the catechin concentration and is therefore the most potent. Caffeine also makes up 3-6% of its dry weight5.  What I want you to remember from what I just said, are the letters EGCG—this is the compound in green tea that is unique to it and distinguishes it from other teas, and is the reason why it may cause weight loss.   Nutrition research on Green Tea In order to discuss this topic with you, I had to do a lot of research on recent studies done on green tea to see what the scientists are saying about it.  Some studies suggest that Green Tea has the following effects related to weight loss (The word SUGGEST should be bold in your mind because it means that what I’m about to say is NOT 100% certain and it does NOT happen 100% of the time): * It can increase energy expenditure, meaning that it causes you to burn more calories * It may lower a person’s body weight * It may decrease waist circumference * It can stimulate thermogenesis5, which is the production of heat by increasing metabolism and burning fat * It can suppress food intake, or make you eat less or feel less hungry, thereby reducing weight and fat gain * It can lower TAG and C levels6. The methods and mechanisms for how and why this happens are very complicated and I think I’ve already used enough confusing terminology today. Remember, that these benefits are related to EGCG, and not just the caffeine content, making green tea have more powerful effects than other caffeine-containing substances or drinks.   Green tea and benefits on the heart Green tea may also have many benefits on the heart. These mechanisms are also very complicated so if you feel that I only brushed the surface and want to know more, write me!  I’ll be glad to give you more info! * It can act as an antioxidant.

Organic foods are popping up all over town and causing a stir in the minds of food shoppers nationwide–What does organic mean?  Is it better or healthier?  Why does it cost so much?  Do I need to buy organic?  This podcast will crack the code and allow you to make an educated choice of whether to purchase organic or not. [divider] Cracking the Organic Code – Podcast Transcript Hi and welcome to Nutritionally Speaking. I’m your host, Michaela Ballmann.  Today we are going to be talking about Organic Foods.  Organic food is now the fastest growing sector in America’s food marketplace, with organic food sales growing by about 20% a year for several years and organic products being available in most conventional grocery stores.  Remember the days when organic products were way too expensive for any “normal”/non-rich person to buy?  You had to go out of your way to a random health food store to get any organic products.  Now, though still expensive, they are affordable for many people and are available in the majority of supermarkets from Stater Brothers to Vons and beyond!   What is Organic Foods? So, what does organic mean?  What is organic food?  To state it as simply as possible, organic food is produced without using most conventional pesticides, fertilizers from synthetic ingredients or sewage sludge (sounds lovely!), bioengineering, or ionizing radiation.  The farmers emphasize the use of renewable resources and the conservation of soil and water, and the resulting organic meat, poultry, eggs, and diary products are from animals that are given NO antibiotics or growth hormones. In order to be labeled organic, the farmer must pay a Government-approved certifier to inspect the farm to ensure that it meets USDA organic standards.  Interestingly, even the companies that handle or process organic food before it gets to the supermarket or restaurant must be certified too.   USDA has 3 categories for labeling organic foods So, if you’ve been looking at food packaging recently, you may have seen some organic claims.  How do you know if that food is actually organic, and how much of it is organic?  The USDA has 3 categories for labeling organic products: * First, 100% Organic means it is made with 100% organic ingredients.  It can display the USDA organic logo and/or the specific certifying agent’s logo.  This is your pure, totally organic product.  For you organic “junkies”, this is your elixir! * Second, “Organic” means that the product contains 95% organic ingredients with the balance coming from ingredients on the approved National List (basically no GMOs, sewer sludge; stuff like that).  These may also display the USDA organic logo and/or the certifier’s logo. * Lastly, “Made with Organic Ingredients” means that it is made with at least 70% organic ingredients, 3 of which must be listed on the package, and the rest must be on the National List.  The products may NOT display the USDA organic logo, but they may display the certifier’s logo. The take-home message is that if organic is the way you want to go, then look for the 100% organic, or simply the “organic” claim as well as the USDA logo.  The USDA organic seal is there to assure you of the quality and integrity of the organic product as well as the food’s origins. Interesting side-note: Now if a farmer wanted to make his/her land “organic”, they would be undergoing a 3-year process.  Not until the 3rd year can the produce be stated as being fully organic because of building up the fertility of the soil takes time.  Bummer!  The first year doesn’t really count and the second year is considered a conversion year.  The farmer will be suffering during those years until he can finally get credit for his changes to organic methods.   Why choose organic foods? So, what are the main reasons that consumers choose organic foods over co...

The Nutrition Facts Label is on almost every box, bag, and can in the grocery store, so it must be important!  How then do we decipher what it is trying to tell us?  What do all these words and numbers mean?  This podcast will break down the label from top to bottom and give you the knowledge and confidence to make good choices on your next shopping trip. [divider] How to Read the Nutrition Facts Label – Podcast Transcript Hi and welcome to Nutritionally Speaking.  I’m your host, Michaela Ballmann.  Today, I am holding in my hand, a box of cereal, and I’m looking at the Nutrition Facts Label, trying to figure out if it is a healthy choice.  What should I look at first?  What do all these words and numbers mean?  If it would be more helpful, pause the podcast, and go get a box or can of any type of food so you can look at the label while I go over it.   Nutrition Facts Label Serving Size When looking at a Nutrition Facts Label, the first thing you should look at is the Serving Size and the Number of Servings Per Container.  This is located directly under the words “Nutrition Facts”.  This will tell you in standard measurements, the quantity of food for which the rest of the label describes.  For example, if you’re eating a candy bar and look at the Nutrition Facts Label just to make yourself depressed and you see that there are 180 calories, you might think “that’s not so bad”, but you need to look at the serving size to see that a serving is only HALF the bar, so by eating the whole thing, you ate 2 servings, and actually ate 360 calories—yikes!  The serving size and servings per container also help you compare this product with another.  Say I’m looking at two different types of granola bars.  I look at the serving size first and see that they have the same serving size of one bar.  Then I can look at the rest of the label to compare the calories, fat, sodium, etc. to get a good look at which is the better choice.  Also, the servings per container can be helpful when comparing prices.  If one box has 4 bars per container but the other has 6, there might be an economic incentive to buy the one with 6. Servings per container helps you calculate the total number of calories and nutrients in the entire package—just to give you a heads up in case you subconsciously eat the whole bag while you’re watching TV.   Nutrition Facts Label Calories per Serving Next, look at the calories per serving and the calories from fat.  This is useful in determining whether this product is high in calories (calorie-dense) or not.  Also, By dividing the calories from fat into the total calories, I can determine the % of fat this food contains.  The dietary recommendations for fat intake range from 20-35% of your total calories, so if you divide the fat calories into the total calories and come up with a number in that range, you’re on the right track!  If, the number is higher, say 50%, you know that you can eat a smaller amount of that food, or cut back on other high-fat foods during the day.  You don’t have to eliminate high-fat foods from your diet to be healthy.  After all, if you eat fruits and vegetables, you will be eating many very-low-fat foods.  The key is balance and moderation. Back to the label! The nutrients that follow are split into two main groups—those to limit, and those to get enough of.  The ones to limit include total fat, saturated fat, trans fat, cholesterol, and sodium. The ones to get enough of are fiber, vit A, vit C, Calcium, and Iron.   Daily value from Nutrition Facts Label If grams and milligrams are too confusing or there are too many numbers to remember, the %DV (or % daily value) is a life-saver.  The Daily value is a recommendation of nutrient intake for the whole day for a 2000-calorie diet.  Make note of this!  It is for a 2000 calories diet, so if your needs are 1600 or 2400,

This episode covers three common nutrition myths. Listen to discover the answer to the following questions: What is the difference between a nutritionist and a dietitian (and does it matter)? Do butter and margarine have the same effect on your body? Does freezing vegetables change their nutrition content? The answers may surprise you! [divider] Nutrition Myths and Truths – Podcast Transcript Hi and welcome to Nutritionally Speaking.  I am your host, Michaela Ballmann. Today we will be talking about 3 nutrition myths and truths.   Nutrition Myth #1: Nutritionist is the same thing as a registered dietitian The first, is that a nutritionist is the same thing as a registered dietitian—definitely/totally false!  A nutritionist can be anyone with or without an education in nutrition.  This person could work at a health food store and claim to be a nutritionist because they know something about vitamins, minerals and supplements, or they could even have a PhD in nutrition but not have a B.S. or an M.S. in nutrition. On the other hand, a registered dietitian is someone who has completed a 4-year bachelors of science or B.S. degree in nutrition and dietetics or some related field.  They have had 3 internships—one in community like working with WIC or an outpatient clinic—seeing people outside of the hospital.  Next, they have an administrative rotation, where they’re in a managerial role in foodservice or over clinical dietitians.  And the third is a clinical rotation, where they are in a hospital providing medical nutrition therapy to patients. So a dietitian has had a lot of experience in many of  the different areas that a dietitian can work.  They have taken 4 years of studies minimum, and before they can become a registered dietitian, they must pass a national exam that covers everything that they have learned during their schooling. So, a nutritionist is not the same thing as a dietitian. I would recommend going to see a dietitian if you have questions about nutrition, health, eating, an other related topics.  A nutritionist does not necessarily have the educational background to provide you with the most current and accurate information.   Nutrition Myth #2: Butter is better than margarine Onto myth #2.  Butter is better than margarine.  In most cases, false!  Butter is not necessarily a healthier choice.  Now some say that it is better because mother nature produces it—it is a natural source.  That may be, but it is a very good source of saturated fat.  Now we’ve all heard the recent talk about saturated fat—it’s the kind of fat that clogs your arteries, leading to atherosclerosis and heart disease. So we’ve been taught that we need to limit our intake of saturated fat.  But we’re used to eating butter—we put it on our toast, we cook with it, it’s part of our diet.  So, what are we supposed to do? Margarine was produced in response to the cry for a healthy butter substitue.  The problem with margarine is that it was made out of trans fat.  Trans fat, we’re told is even worse than saturated fat.  So why am I telling you to eat margarine instead of butter?  Well you should look at some of the new margarines that are coming out.  For example, Smart Balance spread is made from vegetable oils such as olive oil and canola oil which have healthy omega three fatty acids, and do NOT contain trans fat.  They are NOT hydrogenated (either fully or partially).  So these margarines are actually better than butter because they act to reduce both your total cholesterol and your LDL cholesterol compared to butter.  This is because they contain phytosterols (also called plant sterols or stanols), which basically have the same chemical structure as cholesterol, so they compete with cholesterol for binding sites in your body.  That results in a reduced cholesterol level. So if you look on the back of your margarine label and you see that y...