Minerals

Minerals are micronutrients that are essential for human survival. Minerals need to be eaten through the diet because they are comprised of basic elements, thus our bodies are unable to manufacture them independently. There are many minerals found on our planet that are not considered micronutrients, we will discuss only the minerals that are necessary for human health.

Calcium

• Function: water balance, aid in nerve signals, body growth and development, bone development and maintenance, blood clotting, muscle contraction, cell metabolism
• Deficiency: osteoporosis, osteomalacia
• Toxicity: increased development of kidney stones, irritability, headache, kidney failure
• Sources: almonds, sesame seeds, beans, canned salmon, dairy products, soy milk, calcium-fortified OJ, Chinese cabbage, mustard greens, turnip greens, Brussels sprouts, broccoli, kale, cabbage, cauliflower
• Recommended intake: 1000-1200 mg/day
• Vitamin D helps absorption

Phosphorus

• Function: water balance, body growth and development, major component of bones and teeth, aids in energy production, DNA and RNA synthesis, part of phospholipid membranes, hormonal regulation, acid-base regulation, protect against hypertension
• Deficiency: bone loss, stunted growth, poor dentition
• Toxicity: rare, calcium-phosphorus precipitates in body tissues, poor kidney function
• Sources: tuna, chicken, trail mix, baked beans, pork chop, fish, milk, cottage cheese, yogurt, pancakes
• Recommended intake: 700 mg/day
• Vitamin D helps absorption

Potassium

• Function: water balance, aid in nerve signals and muscle function, helps balance sodium levels to prevent HTN
• Deficiency: hypokalemia (weakness, fatigue, constipation, arrhythmia)
• Toxicity: hyperkalemia (arrhythmia, cardiac arrest— more common in people with kidney failure)
• Sources: fruits, vegetables (especially potatoes), milk, whole grains, dried beans, meats
• Recommended intake: 3500-4700mg/day

Sulfur

• Function: component of vitamins and amino acids, aids in drug detoxification, acid-base balance
• Deficiency: N/A
• Toxicity: rare
• Sources: foods high in protein (meats, fish, poultry, dairy, soy, etc.)
• Recommended intake: N/A

Sodium

• Function:  aids in the absorption of glucose, water balance, aid in nerve signals and muscle function
• Deficiency: rare-- hyponatremia (headache, nausea, vomiting, fatigue, muscle cramps, seizures, coma, death)
• Toxicity: hypertension, heart disease, stroke
• Sources: milk, cheese, cured meats, canned foods ( soups, entrees, sauces, etc.), saltine crackers, processed foods, pickles, condiments
• Recommended intake: 1500-2400mg/day (only 200mg required for basic body needs)
• Sodium (salt) is used to make tons of delicious foods! These foods include, but are not limited to, CHEESE, cured meats, pickles, and bread.

Chloride

• Function: water balance, aids in nerve signals, component of stomach acid, immune function, acid-base balance
• Deficiency: weakness, anorexia, lethargy, acid-base imbalance
• Toxicity: increased blood pressure
• Sources: table salt, seaweed, olives, rye, lettuce, fruits & vegetables
• Recommended intake: 2300-3400mg

Magnesium

• Function: cofactor in chemical reactions, energy utilization, DNA & RNA synthesis, nerve transmission, muscle contraction, insulin release from pancreas
• Deficiency: irregular heartbeat, weakness, muscle spasm, disorientation, nausea, vomiting, seizures, low blood calcium, increased risk of osteoporosis, increased risk for Metabolic Syndrome,
• Toxicity: diarrhea, weakness, nausea, slowed breathing, malaise, coma, death
• Sources: green leafy vegetables, broccoli, squash, beans, nuts, seeds, whole grains, chocolate, milk, meats, hard tap water
• Recommended intake: 310 mg/day (women), 400 mg/day (men)
• Vitamin D helps absorption

Iron

• Function: component in hemoglobin,
• Deficiency: microcytic-hypochromic-anemia,
• Toxicity: gastric upset, constipation, nausea, abdominal pain vomiting, faintness
• Sources: lean meat, seafood, nuts, beans, veggies, fortified grain products
• Recommended intake: 18 mg/day (women), 8 mg/day (men)
• Vitamin C helps absorption if eaten at the same meal

Adapted from Wardlaw’s Perpectives of Nutrition

Self-care

Instead of posting this week about food I thought I would just talk about life a little bit. This week has been ridiculously busy for me-- for good reasons too. On Tuesday I went to the Dr. for back pain and had him look at a "bug bite" I'd had for the past 2 weeks... Turns out that the "bug bite" was actually shingles caused by stress. I didn't even know I was stressed out! So this post really is about self-care, the importance of putting yourself first and taking time for yourself. Don't work through your lunch break, don't skip meals because you're too busy, slow down and take that time for yourself! If you don't, you might end up with shingles at the age of 25!
So what have I decided to do for self-care? Well, I really like exercising so I'm going to make a point of going to the gym at least 5 days/week, once I get approval from the physical therapist (the back pain...). I also really appreciate getting massages, at first I was thinking that massages would be too expensive of an option, but I have 2 gift cards currently and there's always Groupons for massages SO, massages every 3-4 weeks! Next, I love cooking and haven't taken the time/energy to actually follow a recipe and make a special meal lately-- so I'm making my favorite SPU Community Kitchen recipe this weekend-- Black Bean Corn Tart! It is absolutely delicious. Lastly, I'm going to journal more often, usually my stressors come from work, having a really sick patient, feeling self-conscious, or just being really tired after working a 10 hour shift, so I'm going to take 5-10 minutes a few times each week to process everything that has gone on.
I am so lucky to have such an amazing support system around me. My family is truly awesome. So with trust in them, trust in myself, and using the tools that I've chosen for self-care, hopefully my stress and anxiety will decrease which will make the physical stressors go away, and I'll be doing things I truly enjoy so my overall quality of life will increase! Have you found yourself in this position before? What do you do when you're really stressed out? Let me know :)

Metabolism

What is metabolism? The word metabolism is thrown around all the time, but what does it really mean? What is your metabolism? Is there a spot in your body that is your metabolism? Is your metabolism a body system that consists of certain organs like the endocrine system or the digestive system?

According to Mirriam-Webster’s Dictionary, metabolism is the chemical process by which a plant or animal uses food, water, etc., to grow and heal and to make energy. Dictionary.com puts it a little simpler saying that metabolism is the chemical processes that occur within a living organism in order to maintain life. If that still doesn’t make sense, metabolism is basically a process of taking food, making energy and your body using that energy. So, no, there is no specific area in your body that houses your metabolism, your whole body is involved as your whole body is comprised of cells where this metabolic process happens!

There are many calculations us dietitians use to determine someone’s energy needs and they all have various factors in them to individualize the needs for that one specific person. The most basic calculation is the basal metabolic rate (BMR) otherwise known as resting energy expenditure (REE). This equation determines how much energy a body will use just for basic survival, energy to keep your heart beating, your lungs breathing, and your organs functioning; the energy you’d need to maintain life if you’re in a coma, basically.

In order to find your daily caloric needs you’ll need to multiply your BMR by an activity factor and a stress factor. For example—Kathy is an Olympic athlete and exercises rigorously for 3 hours/day—she’ll need a high activity factor to compensate for the calories she’s burning while exercising. However, Robert is an accountant and sits at his desk all day then watches TV when he gets home from work, he doesn’t go to the gym and doesn’t like much activity outside—Robert will need a lower activity factor as he is more sedentary. Stress factor can include emotional stress as well as physical stress (injury) but in practice we usually focus on physical stress/injuries. It makes perfect sense that the more injured you are, the more energy your body will need to heal you—burns = high stress, fell over at the bar drunk and have a little bruise on your elbow = low stress.

Have you ever heard someone say that they have a “high metabolism” or a “slow metabolism”? Metabolism is known to slow as we age, but there are other factors that can slow down or speed up someone’s metabolism. When energy intake is less than a person’s BMR, metabolism will slow in order to reserve energy in the body, makes sense right? If your flashlight is running out of battery it’s light is much dimmer than it would be with a new battery. If someone is in starvation mode and has lost a significant amount of weight, then starts eating again, their body may go into a hypermetabolic state where their metabolism increases quickly to account for the caloric increase—this is NOT a good way to try to increase your metabolism. In addition, still somewhat controversial, most research points to resistance exercise as a way to increase your metabolism. How does this work? Same way that aging slows the metabolism—lean body mass requires a lot of energy to function, the more lean body mass you have, the higher your metabolic rate (in a perfect situation). There are other contributing factors, like body fat percentage, fat free mass, etc. but it makes sense that as we age, we lose lean body mass and therefore our metabolism slows. As we build lean body mass through resistance training our metabolism increases.

Another thing to take into consideration is the Set Point Theory. The Set Point Theory states that each person’s body has a pre-determined set weight that it wants to be at no matter what eating habits, exercise habits, lifestyle choices, etc. someone may engage in. So screw everything you just read, your body is going to be where it wants to be.

I believe there is some validity in the set point theory, I’ve read research and watched a documentary on a man who runs ½ marathons weekly and still has abdominal adiposity and a BMI classified as overweight. Do I believe that external factors can influence our weight/metabolism—much research has pointed to yes. The best thing I can say is just trust your body, listen to your hunger/fullness cues and let your body guide you, not the other way around, your metabolism will fall where it needs to be. If you’re wanting to lose weight, do it in an informed and healthy way—talk with a healthcare provider (a registered dietitian or a PCP) and be kind to your body. The only way I believe someone can be a centenarian is if they honor their body, treat it well, and follow its guidance.

                                                                                                   

Anti-Inflammatory Foods

1.   Olive Oil

Olive oil, from the fruit of an olive tree, comes in many different forms differing by the type of processing it has gone through.

·       Expeller-pressed oil is squeezed in a mechanical press without heat.

·       Cold-pressed oil uses the same mechanical expeller as expeller-pressed but is in a temperature-controlled environment for heat-sensitive oils. This process allows the oil to keep a distinct flavor that is changed by subtle heat fluctuations.

·       First cold-pressed is cold-pressed oil that is obtained from the first press.

·       Virgin oil implies that the oil is obtained from the fruit solely through mechanical pressing, not chemical, that does not cause any alteration or deterioration of the oil.

·       Refined oil is any type of virgin oil that does not alter the structure of the oil. This process removes color, odor, and flavor from the oil leaving a bland and pure oil.

·       Extra-virgin a higher-quality virgin oil that is extracted from the fruit solely through mechanical means without solvents, never exceeding 86°F. There are laboratory tests and content regulations to deem the oil truly “extra virgin”, but the US does not strictly enforce these regulations.

So what about olive oil helps us with inflammation? Olive oil contains a phenolic compound called oleocanthal that has anti-inflammatory properties similar to ibuprophen. While olecanthal is not as potent as ibuprophen, it works on the same pathways as NSAIDs leading to a reduction in inflammation. The anti-inflammatory properties of EVOO have been shown to aid in the treatment of breast and prostate cancer, cardiovascular disease, arthritis, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

2.   Cinnamon

Cinnamon has many flavonoid compounds that have been determined to have anti-inflammatory properties. These flavonoids are gossypin, gnaphalin, hesperidin, hibifolin, hypolaetin, oroxidin, and quercetin. What are flavonoids? Flavonoids are plant pigments that give flowers their color, attract pollinating animals, and act as chemical messengers in a plant. In humans flavonoids have shown antioxidant, anti-inflammatory, and antibacterial benefits. 

3.   Turmeric

Turmeric’s active “ingredient” is known as the compound curcumin—the compound that gives turmeric its bright yellow color. Curcumin is used in traditional medicine (under the name diferuloylmethane) to subdue cellular transformation, proliferation, invasion, angiogenesis, and metastasis—all of which lead to a reduction of inflammation.

4.   Garlic

Garlic acts to suppress the leukocyte’s (WBCs that fights foreign substances and diseases) production of cytokines (proteins that help with cell signaling) which cause inflammation, therefore acting as an anti-inflammatory.  There are also 4 sulfur-containing compounds in garlic that act as anti-inflammatory agents that suppress pathways in our cells that promote inflammation.

5.   Ginger

Ginger suppresses prostaglandin (hormone-like fatty acid) synthesis through disrupting the pathway of enzymes allowing the production of prostaglandins. These enzymes are called cyclooxygenases 1 & 2. Ginger has been shown to work similarly to non-steroidal anti-inflammatory drugs (NSAIDS) with fewer side effects.

6.   Avocado

Rich in mono-unsaturated fatty acids as well as phytosterols, carotenoids, cetechins, and procyanidins that act on our body’s processes to inhibit inflammation. Avocados have other health benefits including increasing carotenoid absorption, lowering LDL-cholesterol, and aids in cardiovascular health.

7.   Cruciferous veggies (broccoli, cauliflower, arugula, bok choy, Brussels sprouts, cabbage, kale)

 

The cruciferous vegetables listed above contain compounds similar to and including sulforaphane—a known anti-inflammatory agent. Sulphoraphane stimulates the production of antioxidant enzymes in the nasal airway which work to protect against free radicals (molecules responsible for aging and tissue damage) from the environment.  Decreasing oxidation (tissue damage) also decreases inflammation due to the lack of needing repair--no building to build, no scaffolding needed!

 

8.   Citrus fruits

Citrus fruits, especially concentrated in their peels, contain anti-inflammatory agents that mediate prostaglandins, nitric oxide, and lipopolysaccharides. This is due to their high content of flavonoids, similar to what was discussed with cinnamon.

9.   Salmon

Salmon, along with other cold-water fatty fishes, contains the very popular, and healthful omega-3 fatty acids. The use of omega-3 fatty acid supplementation has been shown to have similar results with inflammation as NSAIDs. Eating salmon, tuna, or mackerel twice/week (the USDA’s recommendation for consumption) can aid in continuous subdual of inflammation. Other benefits of omega-3 fatty acids include anti-blood clotting actions, improving blood cholesterol by lowering LDL-c and triglycerides, decreasing blood pressure, and may aid in the treatment of conditions such as diabetes, asthma, IBD, stroke, rheumatoid arthritis, and ulcerative colitis.

10.  Sweet potato

Sweet potatoes contain fibers and phytonutrients (chemical compounds in plants responsible for color and other sensory properties that present many health benefits) that help suppress inflammation.

So what types of meals do you have to eat to benefit from all of these anti-inflammatory foods? Delicious ones!

Mediterranean Tuna Salad iowagirleats.com

2(5 oz.) cans tuna, in water

¼ cup mayo

¼ cup chopped kalamata olives

2 Tbsp. minced red onion

2 Tbsp. chopped roasted red peppers

2 Tbsp. chopped fresh basil

1 Tbsp. capers

1 Tbsp. fresh lemon juice

Salt & pepper

2 large vine-ripened tomatoes

Add all ingredients except tomatoes in a large bowl then stir to combine. Slice tomatoes into sixths, without cutting all the way through, then gently pry open. Scoop Mediterranean Tuna Salad mixture into the center then serve.

Gingerbread Oatmeal thegraciouspantry.com

4 cups water

1 cup steel-cut oats

1 ½ Tbsp. ground cinnamon

¼ tsp. ground coriander

1 tsp. ground cloves

¼ tsp. ground ginger

¼ tsp. ground allspice

⅛ tsp. ground nutmeg

¼ tsp. ground cardamom

Maple syrup to taste.

Cook the oats to package directions but include the spices when you add the oats to the water. When finished cooking, add maple syrup to taste.

Kale Caesar Salad with Grilled Chicken Wrap heatherchristo.com

8 oz. grilled chicken, thinly sliced

6 cups curly kale, cut into bite sized pieces

1 cup cherry tomatoes, quartered

¾ cup Parmesan cheese

½ coddled egg (cooked about 1 minute)

1 clove garlic, minced

½ tsp. Dijon mustard

1 tsp. honey

2 Tbsp. fresh lemon juice

2 Tbsp. olive oil

Salt and pepper

2 large tortillas

Mix together half of a coddled egg, minced garlic, mustard, lemon juice, and olive oil in a bowl. Whisk until you have formed a dressing, season to taste with salt and pepper. Add kale, chicken, and cherry tomatoes and toss to coat with the dressing and ¼ cup of Parmesan. Evenly distribute the salad over the 2 tortillas and sprinkle each with ¼ cup Parmesan. Roll wraps and slice evenly in half.

Italian-Style Stuffed Red Peppers dashingdish.com

1 lb lean ground turkey

3 red bell peppers

2 cups spaghetti sauce

1 tsp. Italian seasoning

1 garlic clove, minced

½ tsp. salt and pepper

½ cup frozen chopped spinach (thawed and squeezed dry)

Preheat the oven to 450°F, line a baking sheet with foil and coat with non-stick spray. Remove stems from peppers and slice the peppers in half. Meanwhile, cook the ground turkey in a large pan over medium-high heat then add sauce and seasonings, stir until fully cooked. Add spinach and parmesan, stir till combined. Scoop ½ cup of turkey mixture into each pepper. Sprinkle with 1 Tbsp. parmesan then bake for 20-30 minutes until cheese is melted.

 Information adapted from the US National Library of Medicine National Institutes of Health