Leeann Weintraub – Boston Herald

Why are eggs so expensive and which are best? Cracking the code on carton labels

Leeann Weintraub — Tue, 24 Oct 2023 19:40:58 +0000

If eggs are a regular staple in your household, you’ve probably noticed that the price of a dozen eggs appears to have doubled in the last year or so. An outbreak of avian influenza – also known as bird flu – killed millions of egg-laying chickens nationwide, leading to a serious egg shortage. While grocery stores are no longer out of eggs, the higher prices remain.

The cost of a dozen grade-A eggs at a typical grocery store can range from $3.00 to a whopping $10.00. Considering eggs cost more than ever, are the more expensive eggs worth it? What do the labels on the egg carton even mean? There are common misconceptions about egg labeling, so let’s crack the code to the meaning of common egg carton labels.

Egg Grading

Eggs are graded on a scale of AA, A or B. Eggs are graded on appearance and the firmness of the white with AA being the highest quality. Typically, supermarket eggs are graded A, which is fine for baking and cooking.

Cage-free

While cage-free may sound like an improvement in the treatment of chickens, it simply means that the chickens are not kept in cages. They may still be packed tight in confined hen houses with no access to the outdoors or daylight.

Free-range

Eggs labeled free-range are produced by chickens that must have access to the outdoors at least six hours per day and have two square feet of space per bird. There are no requirements regarding the conditions of the outdoor space.

Pasture-raised

Pasture-raised eggs are produced by chickens that have been raised in a vegetation-covered pasture with 108 square feet per chicken for a minimum of six hours per day. Chickens are fed only grains without animal byproducts and are free to eat the insects and seeds in their natural environment. Pasture-raised eggs are Humane Farm Animal Care certified, a non-profit certification organization.

Due to the superior diet of pasture-raised chickens, the eggs they produce are known to have better flavor and substantially greater nutritional value, including more vitamin D, vitamin A, omega-3 fatty acids and vitamin E.

Certified organic

Organic certification is regulated by the United States Department of Agriculture and means that chickens have access to the outdoors and are fed a feed that does not contain genetically modified organisms, antibiotics or animal byproducts.

Antibiotic-free

As with certified organic eggs, eggs labeled antibiotic-free came from hens that haven’t received antibiotics in their feed or water according to the U.S. Poultry & Egg Association. However, these eggs may not qualify for an organic certification due to other factors.

Natural or Farm-fresh

Terms like “natural” and “farm fresh” are unregulated. These terms may be added to food labels, including the packaging of eggs, but do not impart any important meaning or value.

Overall, eggs are a nutrient-dense food; however, omega-3-enriched and lutein-enhanced eggs are likely the best eggs for their extra nutritional value. Nutrient enrichment and enhancement of eggs is a separate label from those related to the treatment of hens.

There are important factors to consider when choosing the best eggs for you and your family. More nutritious eggs from humanely treated hens may have the best taste, but also the highest price. These are all important factors to consider when purchasing eggs. Keep in mind that savings may be achieved when purchasing cartons of 18 eggs instead of a dozen. Shop around and compare prices at different markets and use coupons to get the best price. If any of your neighbors have chickens, you may be able to score a good deal or a barter for fresh, local eggs.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

How family meals offer mental and physical health benefits

Leeann Weintraub — Mon, 25 Sep 2023 17:18:46 +0000

September is National Family Meals Month, a movement started by the Food Marketing Institute Foundation in September 2015. Now with 35 years of global research on the topic, we know that family meals offer mental and physical health benefits and more.

With summer travel winding down and back-to-school routines established, September is an opportune time to focus on family meals. To start, family meals create togetherness and foster relationships and communication. Some of the mental and social benefits of eating together include improved performance at school and at work, improved cognition and lower risk of depression and eating disorders. Youth who eat dinner with their parents are less likely to use substances. They are also at lower risk for teen pregnancy, bullying, suicide and violence.

Furthermore, engaging in regular family meals helps children build confidence, self-esteem and resilience while promoting better communication skills. Mealtime conversations help build children’s vocabulary and literacy skills, helping them to score better on academic achievement tests.

Families who eat together also seem to benefit from better nutritional health. A 2020 study published in The Journal of Nutrition Education and Behavior found that family meals increase fruit and vegetable consumption in both kids and adults. Overall, it appears that family meals are protective against weight concerns over time and help promote a positive body image in youth.

The family mealtime environment has the opportunity to provide youth with meal structure, parental modeling of healthy eating habits, socialization and familiarization with a variety of foods. The factors have the potential to positively impact children’s eating behaviors.

While the COVID-19 pandemic led to an uptick in the frequency of family meals, overall family meals have been declining over the past 20 years. Reasons for this decline are numerous, but include the fact that there are more single-generation households, parents and caregivers are working longer hours outside the home, grocery prices are inflated and there is a downward trend in cooking. Plus, many active families are juggling hectic school, work and activity schedules making sitting down together at mealtime particularly challenging.

However, there is good news. We can benefit from family meals any time of day. So consider breakfast, lunch or dinner an opportunity to eat together. Plus, families don’t need to eat together daily in order to reap the benefits of family meals. According to the American College of Pediatricians, kids and teens experience certain health and nutrition benefits from sharing a family meal three or more times per week.

Here are some strategies to prioritize family meals in your home:

Plan ahead and schedule family meals when everyone can be available. However, just two people eating together can absolutely still count as a family meal.

Make family meals more valuable by avoiding the use of cell phones and other screens while eating.

Allow kids and teens to help plan and prepare meals for even greater participation.

Get creative. Consider if eating together at breakfast or on weekends could help increase the frequency of family meals.

Be flexible. While home-cooked meals are great, family meals can take place in restaurants, parks, the beach or even in the office break room.

Try a weekly themed dinner like “Taco Tuesday,” “Breakfast for Dinner” or “Make Your Own Pizza” for a fun twist on family dinner.

Keep conversation light and positive and use family meal time as an upbeat time to connect and recharge together.

Set realistic and achievable goals. If daily family meals are not possible, focus on quality over quantity.

Which vegetable was deemed the top superfood? You might be surprised.

Leeann Weintraub — Fri, 25 Aug 2023 19:05:45 +0000

We know that vegetables are often the healthiest food on the plate – when they do make it onto the plate.

Loaded with vitamins, minerals, antioxidants and fiber, veggies are known for their health-promoting and disease-prevention properties. New research has ranked vegetables and fruit by their nutrient density or the amount of nutrients obtained per serving. While this information can help us optimize our nutrition, the findings of the study are a bit surprising.

The study by the Centers for Disease Control and Prevention awarded only one vegetable with a perfect 100% score and it wasn’t cauliflower, broccoli or even kale. A lesser-known green vegetable, watercress, took the title as “top superfood”. Watercress is a leafy green vegetable in the Brassicaceae, or cabbage, family that grows in freshwater. It has a strong peppery and even bitter flavor. Watercress is higher in vitamin A and potassium than other lettuces and has more vitamin C than oranges.

While watercress can be eaten raw or cooked, how one chooses to prepare it may depend on the type of watercress. Watercress sprouts or microgreens have a milder flavor and texture, making them perfect for eating raw in salads and sandwiches. Mature watercress leaves have a more intense flavor and fibrous texture making them ideal for cooking in soups and stir-fried dishes or blending into a pesto, smoothies or sauces.

The downside to watercress is that it’s not very common. The other vegetables taking the top five spots in the healthiest vegetable list include Chinese cabbage, chard, beet greens and spinach, which are more easily found in supermarkets, restaurants and farmer’s markets. Other vegetables ranked high on the list include parsley, romaine lettuce, mustard greens and endive. Not surprisingly, leafy greens like leaf lettuce, arugula and kale all scored higher than iceberg lettuce.

The nutrient density list doesn’t stop with vegetables as fruit were included too, but all scored lower than most veggies. The top fruit on the list include tomatoes, lemons, strawberries, oranges and blackberries.

Here are seven tips to add the most nutrient-dense vegetables and fruit into your meal plan:

Swap out iceberg salads for spinach, romaine, arugula and leaf lettuces.
Add cooked and raw tomatoes to omelets, stews, sauces, salads, and pastas.
Incorporate less familiar leafy green vegetables by adding them to staple vegetable dishes. For example, add sautéed chard, Chinese cabbage or beet greens to a broccoli or green bean dish.
Include raw endive on a crudité plate with other veggies and dips.
Add freshly squeezed lemon juice to homemade salad dressing, soups, smoothies and tea.
Try to incorporate one of the top five vegetables into your menu each week.
Don’t shy away from frozen vegetables and fruit, which typically contain comparable nutrient levels as fresh produce.

Nutrition: Are gummy supplements actually healthy?

Leeann Weintraub — Tue, 15 Aug 2023 18:24:35 +0000

Gummy vitamins, those colorful, candy-like chewable supplements, are soaring in popularity and not just among children.

While gummy vitamins were originally marketed to kids, adults are now their primary consumers. In fact, you can find gummies that are marketed containing multivitamins, vitamin D, probiotics, immune support nutrients, collagen and fish oil to name a few.

While gummy vitamins are used to support health and wellness, are gummy supplements actually healthy?

Gummy vitamins are typically made from gelatin, corn starch, sugar, water and natural and artificial colors and flavors. Gummies labeled as vegan, containing no animal products, may contain carnauba wax, pectin and agar instead of gelatin.

Gummy vitamins are a soaring $6 billion industry, expected to grow by 50 percent over the next five years. With about 30 percent of the population reporting difficulty swallowing pills, gummy vitamins offer an alternative to hard-to-swallow tablets. While some vitamin supplements are available in powder, non-gummy chewable and liquid form, gummies are often favored for their taste and texture. In addition, gummy vitamins tend to be easier to digest, causing less nausea and upset stomach, compared to traditional multivitamin tablets.

While gummy supplements may be easier to consume and more palatable, there are some downsides to gummy vitamins.

Here are some important considerations when choosing gummy supplements:

Gummy vitamins often contain added sugars.

Gummies can contain half a teaspoon to two teaspoons of added sugar (2 to 8 grams) per serving. While this might not seem like a lot of sugar, gummies can contribute to overall excessive sugar intake, especially when one or more gummies are consumed daily. When choosing gummy supplements, read the supplement facts label for added sugars and choose accordingly.

Taking excess doses of gummies may pose a health risk.

While gummy supplements are touted for better taste, this can come with unintended consequences if consumed in excess by either children or adults. Overconsumption of gummy supplements can increase one’s risk of mineral and vitamin overdose, especially fat-soluble vitamins A, D, E and K, which can be stored in the body and lead to toxicity. It is important to follow the recommended dosage of supplements, particularly gummies.

Compared to conventional supplements, gummies can fall short nutritionally.

Gummy vitamins often contain fewer nutrients than conventional vitamins. Gummy vitamins have a shorter shelf life compared to other supplements, resulting in less potency over time. Also, gummies often contain fewer nutrients and lower doses of these nutrients. This means that gummy supplements, which may cost just as much or more than regular supplements, likely offer less nutritional value.

Ultimately, the Food and Drug Administration (FDA) does not review and approve dietary supplements before they enter the market. As with conventional supplements, look for gummy supplements that have been third party tested.

Ideally, get as much of your nutrition as possible from food. When choosing a gummy vitamin, opt for products with less added sugar and stick to the recommended dosage.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

Nutrition: 6 key foods to incorporate into a healthy diet

Leeann Weintraub — Mon, 17 Jul 2023 18:34:46 +0000

There’s no doubt that eating fewer ultra-processed foods is beneficial for cardiovascular health. However, eating a healthful diet is not just about eating fewer processed foods, but consuming adequate amounts of certain nutrient-dense foods. In fact, researchers have determined that not eating enough of six key foods is associated with a higher risk of cardiovascular disease, including heart attacks and stroke, in adults.

The World Health Organization estimates that cardiovascular disease (CVD) accounts for nearly one-third of all deaths worldwide. The results of a study spanning 80 countries and 245,000 subjects published this month in the European Heart Journal found that the top foods to lower CVD risk are fruit, vegetables, legumes, nuts, fish and whole milk dairy products. They also found that whole grains and unprocessed meats can be included in a healthful dietary pattern in moderation.

Based on the research findings, a dietary pattern beneficial for cardiovascular health should include an average daily intake of two to three servings of fruit, two to three servings of vegetables, one serving of nuts and two servings of dairy. Legumes such as lentils and chickpeas should be consumed three to four times weekly and fish should be consumed two to three times weekly. One daily serving of unprocessed meat or poultry and whole grains, respectively, can be included as part of this heart-healthy dietary pattern according to the findings.

Popular fad diets often used for weight loss such as the ketogenic diet and the paleo diet restrict one or more of these key food groups. It’s possible that weight loss diets that restrict major nutrient-dense food groups like legumes or fruit may be a disadvantage or even harmful for cardiovascular health.

When looking at studies providing evidence for dietary guidelines, it’s necessary to determine if there is any potential bias. It is important to note that there was no specific funding for this data analysis and the studies that contributed to these findings were funded separately and conducted over a 25-year period. While the journal article lists numerous funding sources for the overall body of research, the studies do not appear to be funded by the food industry.

In efforts to decrease the risk of developing cardiovascular disease, here are eight ways to easily incorporate the six key food groups into your eating plan:

Include plant-based meals that highlight beans and legumes such as minestrone soup, lentil soup, bean chili, black bean tacos and bean salads.

Enjoy fish two to three times per week as a nutrient-dense protein source.

Add a serving of fruit and vegetables to each meal and include them as snacks in between meals.

Stock a bowl with pieces of fresh fruit easily accessible on the counter. Use frozen fruit and berries in smoothies.

Enjoy a serving of nuts, about a handful of nuts, like almonds, cashews or pistachios, for example, every day. Add nuts to oatmeal or yogurt or enjoy them plain as a snack.

Incorporate dairy foods like whole milk yogurt and cottage cheese with breakfast or as a satisfying snack a couple of times a day.

Choose fresh meat or poultry instead of processed meats such as deli meat, hot dogs and sausage.

Consume whole grains in moderation and limit consumption of ultra-processed grain products.

Four ways to accommodate special diets at your Fourth of July celebrations

Leeann Weintraub — Mon, 03 Jul 2023 18:07:55 +0000

The Fourth of July is an occasion to celebrate the birthday of the United States. It’s also a time for gathering with friends and family, grilling and enjoying good food and cool drinks.

Unfortunately, those with special dietary needs face unique challenges when eating away from home.

Nearly one in five adults report following a special diet. Special diets are sometimes needed to help manage medical concerns or food allergies, requiring limiting or avoiding certain ingredients or foods such as sugar, salt, dairy, nuts or gluten, for example. They may also involve adhering to a dietary pattern such as vegan or vegetarian for ethical or environmental concerns.

Regardless of the reason for special diets, it’s important for guests to have safe, healthy and satisfying food options. While it may not be realistic to serve a menu that 100% accommodates all guests with and without food restrictions, it’s important to offer safe alternatives when able. Whether you are hosting the barbeque or bringing food to a potluck, there are ways to help accommodate those with special dietary needs.

Ask guests about their special diets ahead of time.

By asking your guests ahead of time about their food restrictions, you can plan your menu accordingly. If you are unable to know your guests’ dietary needs before the event, opt to make your menu friendly to the most common dietary needs, which are vegetarian, nut/peanut allergies and gluten intolerance. A barbeque menu that includes veggie burgers, gluten-free buns and a nut-free dessert can be extremely inclusive for those with common food restrictions.

For coastal fun, see: Valuable tips if you’re headed to the beach for the July 4th

Label all dishes.

Those with food restrictions and allergies greatly appreciate when dishes are labeled. Use note cards or sticky notes to indicate items with nuts, shellfish, eggs and other common allergens. Keep gluten-free options separate from those containing gluten and label special dishes made to accommodate guests with food restrictions such as a dairy-free dessert or a low-sodium bean salad. Keep packaged items in their original container so guests can read the food label if necessary.

Include healthful, plant-based options.

Those who are vegan or vegetarian can be unintentionally excluded at a barbeque with typical fare like ribs, burgers and hot dogs. Fortunately, convenient meatless alternatives are easily found at most supermarkets. These include vegan hot dogs, plant-based burgers and meatless “chicken” to name a few. One way to accommodate the entire spectrum of eaters is to include healthy plant foods like beans, tofu, salads, fruit and whole grains in a variety of recipes.

Don’t be afraid to discuss your special diet.

If you have special dietary needs and will be attending a food-focused gathering, let your host know about your diet ahead of time. Offer examples and suggestions of foods that are safe and reasonable options. Offer to bring a dish that you can safely enjoy and share with others. If your dietary needs are severe or particularly unusual it may be best to eat before you go. This can help take the pressure off feeling hungry around foods that may not be appropriate or could cause illness.

Food and nutrition are an important part of treating and managing numerous health concerns. Planning ahead and communicating clearly about special dietary needs are important steps toward making sure your Fourth of July barbeque is safe and healthy for everybody.

What you need to know about food tracking for health and good nutrition

Leeann Weintraub — Mon, 19 Jun 2023 19:35:23 +0000

Food tracking is when you monitor your caloric intake in a journal or via a smartphone food-tracking app or website. It can be a useful tool to build healthful eating habits, reach weight goals, identify food sensitivities and improve overall nutritional intake.

At the same time, there are important considerations to make when starting a food-tracking regimen.

Here is what you need to know about food tracking before you add it to your nutrition and fitness routine:

Popular food-tracking sites, which include MyFitnessPal, Chronometer and MyNetDiary, provide a database with a vast selection of foods and their nutritional facts. Most programs easily track calories and macronutrients – carbohydrates, protein and fat. Many food-tracking programs offer a free basic version and an option to enroll in a paid monthly or annual membership with a cost. While keeping a pen-and-paper food diary does not provide the nutrient data and other high-tech features of an app, this option is still beneficial.

Food tracking has been linked to intentional weight loss and maintenance of weight. Tracking food increases awareness and accountability of food choices and can provide useful insights into eating patterns and potential nutritional gaps. Food tracking can also be used for those with digestive issues trying to better understand potential food sensitivities and intolerances.

There are some potential disadvantages to tracking food. Regular tracking, whether it is short-term or long-term, is a time commitment. Daily tracking can take three to four minutes after each meal or about 15 to 20 minutes at the end of the day. While tracking can improve accountability with a food plan, it can also lead to obsessive thoughts about eating and a hyper-focus on calories. Studies have shown an association between tracking food and eating disorders, and so may not be appropriate for people struggling with disordered eating.

When tracking food, how important for weight loss is it to log consistently every day? The good news is that logging just 30 to 70 percent of the time can still help with losing a clinically significant amount of weight. For those who are not focused on weight loss, but are interested in taking a closer look at the balance of their diet, even short-term food logging can provide useful perspective and insight.

Here are some tips for implementing a food-tracking plan:

Know your goal. Food logging can be overwhelming and time-consuming so determine your intentions ahead of time with a clear and concise plan.
Familiarize yourself with the app. If you plan to use a food-tracking app, spend some time learning its features and how it works.
Try logging as you go. While there’s nothing wrong with logging at the end of the day, logging soon after eating may improve accuracy with less reliance on memory.
Do your best to record food amounts. Measuring foods with cups, spoons or a scale is ideal for accuracy in logging, but estimation is fine when measuring is not feasible.
Don’t let guilt take over. It’s not uncommon to shy away from logging treats and splurges. Any sustainable plan should include favorite foods and an understanding that not every day goes as planned. Embrace logging even on days that feel off track.
Double-check for accuracy. If calories or macronutrients don’t fit your usual pattern, there may be an error in the portion size of foods logged.
Don’t forget beverages. While it may not be necessary to track water and other no-calorie drinks, beverages like juice, soda, sweetened tea, alcoholic beverages and milk should be included in the log.
Check in with yourself. If logging is not helping you improve your eating habits or is leading to feelings of shame or guilt, food tracking may not be for you and that’s okay.

How AI is beginning to play a part in personalized nutrition

Leeann Weintraub — Mon, 12 Jun 2023 18:52:01 +0000

Have you ever done an internet search for health or nutrition advice? You probably received one-size-fits-all recommendations. The fact is that everybody is different and there’s no one best diet for everyone. Now science is one step closer to helping us better understand how to personalize nutrition recommendations based on individual factors.

The field of personalized nutrition, sometimes referred to as precision nutrition, is making important advancements thanks to artificial intelligence (AI) and research funded by the National Institutes of Health (NIH).

AI uses computers to perform human-like decision-making and problem-solving. The NIH Nutrition for Precision Health (NPH) study will use AI to create and validate algorithms to predict individual responses to foods and eating patterns. This study is part of a larger All of Us research initiative to better understand how individual human biology influences the effects of diet and environmental, behavioral and social factors on health using data from one million study participants from across the United States.

Precision nutrition is the evaluation of factors like genetics, health data, the microbiome and metabolic responses to food and eating patterns to help choose foods and diets to prevent or treat illness within individuals. For example, previous studies have shown that people consuming identical diets will have different responses in blood glucose, insulin and triglycerides. The findings from the NPH study will have the potential to enrich the field of nutrition, providing data to better individualize nutrition recommendations.

Well-designed studies that look at the role of nutrition in health are important because common causes of death among Americans including cardiovascular disease, diabetes and cancer are nutrition-related. While precision nutrition using artificial intelligence is cutting-edge now, NIH believes that it will become a part of mainstream medical care by 2030. General tips like “drink eight cups of water per day for hydration” and “cut back on sugar for diabetes” could be obsolete due to access to precision nutrition.

Findings from the NPH study will likely help healthcare providers and nutrition experts provide more individualized, evidenced-based nutrition and food recommendations than ever before. While only time will tell how AI will impact daily life, it is already aiming to improve the nutrition and health of humans.

In the meantime, here are some important strategies to create an individualized nutrition and wellness routine:

Meet with a registered dietitian to create an individualized nutrition plan that takes into account your family and individual medical history, lab results, lifestyle, fitness and health goals and other factors.
Create an eating schedule that works for your lifestyle and nutrition needs.
Focus on good sleep hygiene for adequate, high-quality sleep which supports healthy hormones and a sharp mind.
Eat a wide variety of nutrient-dense foods.
Keep a food journal to increase awareness about your eating habits and to find areas for improvement.
Set realistic health goals that are both specific and can be measured by time such as “to walk 30 minutes on weekdays” or “to lower my cholesterol level by 10 percent in six months”.
Avoid the hype of trendy foods and diets that are not backed by science.

What you need to know about vitamin D and wellness

Leeann Weintraub — Wed, 24 May 2023 18:34:32 +0000

Vitamin D is a nutrient known for its role in building and sustaining healthy bones. At the same time, emerging studies are showing that vitamin D is important for many other functions in the body. Vitamin D deficiency is relatively common, even in those with a healthy diet. Here is what you need to know about vitamin D and wellness.

Vitamin D supports numerous cellular processes including anti-inflammatory, neuroprotective, antioxidant, immune health, and muscle and brain function. Vitamin D helps with the absorption of calcium and phosphorus in the gut, protecting and strengthening the bones.

Also known as the sunshine vitamin, vitamin D is produced from cholesterol when your skin receives sun exposure. However, even living in sunny climes, it is challenging to receive adequate vitamin D from sunshine alone. Certain foods and vitamin D supplements are other essential sources of vitamin D.

There are two main dietary forms of vitamin D, vitamin D3 (cholecalciferol) and vitamin D2 (ergocalciferol). Vitamin D3, which comes from animal foods, like fatty fish and egg yolks, is much more effective at raising vitamin D levels in the blood compared to vitamin D2 found in mushrooms and yeast. Top food sources of vitamin D are cod liver oil, salmon, canned tuna, beef liver, whole eggs and sardines.

With limited dietary sources of vitamin D, deficiency of this nutrient is quite common. In fact, over 40 percent of the U.S. population is vitamin D deficient. Those with darker skin and older adults are at a greater risk of vitamin D deficiency. Vitamin D deficiency can go unnoticed for years or even decades.

Deficiency of vitamin D is linked to osteoporosis, reduced bone density and increased risk of fractures in older adults. Vitamin D deficiency in children is called rickets, which has been significantly reduced with the fortification of certain foods with vitamin D. Studies suggest that individuals with low vitamin D levels have a greater risk of serious health problems including heart disease, cancer, diabetes, dementia and certain autoimmune conditions.

If you would like to know your vitamin D level, your health care provider may order a blood test. The test will check your level of 25-hydroxyvitamin D. Levels below 30 nmol/L are too low and should be corrected.

Here are top ways to help support healthy vitamin D levels:

Consume vitamin D rich foods including fatty fish like trout, salmon, tuna, mackerel and sardines, eggs and cheese.
Choose vitamin D-fortified products like milk and plant-based milk alternatives, breakfast cereals, yogurt and orange juice.
Include mushrooms in your meal plan as some types of mushrooms are exposed to ultraviolet light, raising their vitamin D content.
Continue to wear sunblock with SPF 15 or higher to protect your skin.
Consider taking a vitamin D supplement, especially if your serum vitamin D level is low or if you are a person at greater risk for vitamin D deficiency. Discuss vitamin D supplement dosing with your physician or a registered dietitian.

4 considerations when choosing a health and wellness coach

Leeann Weintraub — Wed, 10 May 2023 19:24:59 +0000

It’s routine to have regular checkups with your physician, dentist and other specialists, but have you ever worked with a health coach as part of your healthcare team? If you are focused on wellness and reaching health-related goals, health coaching may be right for you.

Similar to how an athletic coach can help with sports performance, a health and wellness coach helps others live a healthy life. Health coaches are partners in implementing lifestyle changes to improve health. Health coaching services may be offered through corporate wellness programs, doctor’s offices, community health clinics, online and elsewhere.

Health coaches do not diagnose and treat medical conditions nor do they interpret medical results or prescribe medications, diets or supplements. Instead, they use a client-centered approach, motivational techniques and behavioral strategies to help individuals set goals and create a plan to improve their health. Health coaches also provide resources and referrals to healthcare providers to help support the client’s plan and goals.

Health coaches may work within special niche areas like women’s health, fitness or nutrition, for example, and they may or may not have other certifications and degrees. Professional health coaches should take client privacy and confidentiality very seriously.

Studies show that health coaching can be an effective tool in managing health conditions. A recently published study found that health coaching improved health-related quality of life and reduced hospital admissions in patients with chronic obstructive pulmonary disease. Keep in mind that health coaching is a relatively new field and health coaches are not licensed health care providers. There is currently no national standard for health coaches so it is important to know how to find a qualified health coach.

Here are four important considerations when choosing to work with a health coach:

What are the health coach’s certifications or credentials? Choose a coach that is certified by the National Board for Health & Wellness Coaching (NBHWC). NBHWC-certified coaches are considered to be the highest standard within the profession. Some health coaches may hold other credentials such as registered dietitian nutritionist or nurse practitioner.

How much does health coaching cost? The cost of health coaching is variable depending on factors including the number of sessions attended, the level of experience of the coach and whether it may be covered by medical insurance or one’s employer.

What are important qualities to look for in a health coach? Look for a health coach that possesses strong communication and listening skills, a positive and non-judgmental outlook, and is goal-oriented, experienced and professional.

What is the location of the health coaching sessions? Health coaches may meet in their own private offices, primary care or physician offices, client workplaces or via telehealth. Working with a health coach can be a long-term commitment so location and accessibility is important.

Ultimately, it’s important to choose a health coach that is professional, experienced and the right fit for you. When looking for a health coach, ask your physician, other health care providers or even your health insurance provider for recommendations. Ask for a brief discovery call with the health coach to find out more about their background, style and service offerings to make sure they are the right fit. Health coaching can be a great way to shift from contemplating better health to authentically living a healthier life.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

6 healthy strategies to help with emotional eating

Leeann Weintraub — Mon, 27 Feb 2023 20:54:19 +0000

Emotional eating is the act of eating as a way to cope with feelings, provide emotional comfort or stress relief, not just to satisfy physical hunger. Emotional eating and other unhealthy eating behaviors resulting from stress are relatively common, but also quite complex. Unfortunately, emotional eating can lead to undesirable consequences including poor diet quality, negative feelings and unintentional weight gain. Breaking emotional eating patterns involves learning healthy coping skills to deal with unpleasant feelings and stress. Extreme and restrictive diets are not the answer to emotional eating.

According to the American Psychological Association, 27 percent of adults report eating to manage stress and about one-third of those who report overeating or eating unhealthy foods due to stress describe this behavior as a habit. Food can serve as a distraction or reward for dealing with stress. Emotional eating can result from boredom, sadness and other feelings.

Emotional eating is often associated with consumption of hyper-palatable energy-dense foods. Hyper-palatable foods have a specific combination of fat, sugar, sodium and carbohydrates that make them both enjoyable to eat as well as calorically dense. The typical American diet is full of examples of hyper-palatable foods such as potato chips, hot dogs, pizza, ice cream and brownies.

Unfortunately, emotional eating can be a vicious cycle. Overeating hyper-palatable and calorie-dense foods and excess eating when not physically hungry can result in unintended weight gain. Weight gain can lead to food restriction and dieting, which results in additional emotional burden and negative feelings. Half of adults report that emotional eating leads to disappointment and feeling bad about their bodies.

While some folks believe that a diet is the first step to tackling emotional eating, the best success will likely come from a multi-pronged approach. Here are some strategies to help with emotional eating:

Seek the support you need. Whether it’s a therapist, friend, family member or a support group, lean on others who can listen openly and offer the support you need.

Practice healthy stress management techniques. Stress can be a significant contributor to emotional eating. Activities such as meditation, deep breathing, yoga, journaling or taking a walk can help tame stress.

Create a balanced meal plan. Plan meals using nutrient-rich ingredients like fish and lean poultry, whole grains, beans, fruit and vegetables. Avoid skipping meals or waiting too long in between meals.

Use mindful eating strategies. Avoid eating while watching screens. Serve meals and snacks on plates, eat slowly and engage your senses to enhance mindfulness of eating habits.

Swap out hyper-palatable foods for more whole foods. Hyper-palatable foods are highly associated with excess calorie consumption. Instead, opt for lower-calorie foods that are surprisingly satisfying such as leafy greens and other vegetables, berries, low-fat dairy products, egg whites, fish, high-fiber whole grains and broth-based soups.

Be patient and remember that changing habits takes time. Emotional eating habits often develop over long periods of time, possibly stemming from adolescence or even earlier. Stopping the cycle of emotional eating will require forming new, healthy strategies for dealing with stress and emotions.