by kelsey | Jun 15, 2016 | Diet, Food, Wellness/Health
Iron Deficiency Anemia
Iron plays an important part to your body and helps move oxygen that is in your blood to different parts of your body. It helps your muscles by helping suppy oxygen to muscles so they can contract. Iron helps you use energy which in turn helps you feel more energized. People need different amounts of iron during different times in their life. Boys ages 9 to 13 need 8 mg/day with an increased amount of 11 mg/day for boys ages 14-18. Once a boy is age 19 or older the recommendation is back down to 8 mg/day. Girls in the 9-13 age group have the same iron recommendation as boys in the same age group, 8 mg/day. When girls reach the age group of 14-18 their needs increase to 15 mg/day. Their needs increase between the ages of 19-50 to 18 mg/day. Women over 50 can decrease their iron consumption back down to 8 mg/day. Women who are pregnant need an increased amount of iron of 27 mg/day and women over the age 19 that are lactating need 9 mg/day.
Many things influence iron absorption, here are a few facts that can help you increase your absorption of iron.
There are two different types of iron, heme and nonheme.
- Heme iron is only found in animal products which include meats, chicken, turkey, fish, and shellfish. Your body absorbs about 15 percent.
- Nonheme iron is found in plant sources and animal sources. This type of iron is absorbed be your body, 3 % to 8%.
Nonheme iron absorption could get better with the following
- Vitamin C, it is found in citrus fruits
- MFP factor is found in animal products
- Sugar, even in wine
Some factors limit or decrease the amount of iron that is absorbed into your body:
- Fiber found in grains and vegetables
- Oxalates, found in spinach, kale, cashews, beets and rhubarb
- Calcium and phosphorous found in dairy products
- EDTA, a food additive
- Tannic acid as well as additional polyphenols which is found in tea and coffee
- Food sources with a good source of iron
Foods with a good source of iron:
Fish/Seafood
Meat
Meat Alternatives
Beans/Legumes
- Kidney beans
- Black beans
- Garbanzo beans/ chickpeas
- Lentils
Vegetables
- Spinach
- Kale
- Mustard greens
- Potatoes
- Asparagus
- Broccoli
Dried fruits
Iron-fortified whole grains
- Cereals
- Breads
- Rice
- Pasta
- Egg yolks
Iron Deficiency Anemia Sample 1-day Menu
| Breakfast |
1 serving citrus fruit 3/4 cup raisin bran cereal 1 egg 1 slice whole-wheat toast 1 tsp margarine |
| Lunch |
3 oz tuna fish 2 slices whole-grain bread 1/2 cup carrots 1 medium apple 1 tsp mayonnaise 1/2 cup low-fat or nonfat milk |
| Afternoon Snack |
1 cup nonfat yogurt 1/2 cup grapes 1 pear |
| Evening Meal |
3 oz chicken 1 medium baked potato, with skin 1.5 cups mixed salad 1 tsp olive oil and vinegar dressing 1/2 cup low-fat or nonfat milk |
|
Source:
http://www.nutrition411.com/content/iron-deficiency-anemia
Academy of Nutrition and Dietetics
Written by Maria Morris, SDSU Dietetic Student
by kelsey | Jun 14, 2016 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
The warmer temperatures and summer months, always bring great cookouts and picnics. Typical picnic foods consist of burgers, brats, hotdogs, chips, and high calorie salads such as macaroni and potato salads. These are all very tasty foods, but they are also all very high in calories, fat, and sodium. Cookouts don’t have to bust the calorie bank. Choose your foods wisely and plan your menus to include a few healthy options and make substitutions like the meal examples below to help you fully enjoy each cookout while aiding in a healthy heart and waistline.
Choose This
90% lean hamburger with whole wheat thin bun
Grilled chicken breast
Grilled shrimp
One small tossed Salad with 1Tbsp light dressing
Fresh veggies with light ranch dip
Baked chips
½ c fruit salad
One small slice of angel food cake with light cool whip and strawberries
Unsweetened Tea with Lemon
Not That
80% lean hamburger with white bun
Hot dogs
Brats
Excess portions of: macaroni salad, potato salad, baked beans
Brownies
Kool-Aid
Regular pop
-Kelsey
by Dan | Jun 12, 2016 | Exercise, Goals, Motivation, Wellness/Health
Yesterday marked the 20th Anniversary of the Hospital Hill 5k Run. Tom Beaudry and Kris Munger have been my mainstay for many years, but we have had help for many years by other people volunteering and helping. One of those was Tim Page. He was a pharmacist at Prairie Lakes Hospital since 1992. He was our official starter of the race for the last 19 years. Tim lost his battle with cancer, and passed away one week ago. Tim was a co-worker, colleague, runner, and…friend. He was in our hearts and minds yesterday. Here is a picture before last years race with Tom Beaudry, as we were getting ready to get set up for the race.
Here is a picture from years ago when Tom and Tim had done one of their first marathons together. I trained with both of them for one of the early Grandma’s marathons as well, but that was the only one I got to train with Tim also. Tom had some memories of quotes that Tim use to say on some of those runs: “There is Magic in Misery”, “I can, I will, I’m going to finish this run”. I remember a few of these lines as well. He struggled with injury on that last one where I was involved in, but he never quit. He finished…regardless. Just like his adventure in life. That is what running, or exercise in general, can do for us. It can make us stronger, not only physically, but mentally. It can help us push through the every day struggles that we can come across each and every day. But don’t give up! We all have our struggles to contend with…but we need to learn to deal with them as they come.
For the race yesterday, Tim’s dad stepped in, and became our starter for the 20th anniversary race…a race we dedicated to Tim Page.
I have to believe that put a smile on Tim’s face! Even though we may not always be able to handles things in life as they come, how we handle the “adventure” says a lot about us as well. We all have a purpose in life, and I think the goal would be for all of us…definitely for me…to feel like we made us difference with our lives. That what we do, and did, had a purpose, and that we should feel satisfied with how our life turned out. If it is not, then you need to make a change while you can…to figure out that purpose in your life…to decide what adventures you are going to take.
We need to figure out our purpose!
Here is Tim starting the race last year…
Even though he was not there, he was…in our hearts and minds! Tim is now “starting” a new adventure…one everybody else may not have been ready for him to take, but many of those times we are not given many options.
Tim…you will be missed!
Keep moving everybody! Keep doing what you can to take care of yourselves, as we all embark on new adventures, and continue to Strive to Survive!
Dr. Dan
Consecutive Exercise Day #: 3180
by kelsey | Jun 9, 2016 | Diet, Weight Management, Wellness/Health
These next few days are going to be HOT!! The hot weather reminded me that it was perfect timing to discuss proper hydration procedures to ensure you do not suffer from any heat related illnesses such as heat stroke or dehydration. With the high temps and humidity, it’s extra important to make sure you get enough fluids! It is important to stay hydrated throughout the day, as it is too late, if you wait to get a drink when you feel thirsty. Especially for those older adults, it takes longer for them to feel thirsty even though they may be severely dehydrated.
Tips for getting adequate fluids:
- Keep a glass or bottle of water with you during the day so you can sip on it. Drink when you are thirsty and even when you are not thirsty.
- Drink more water instead of sugary beverages, milk and juice to avoid those extra hidden calories. Alcohol will increase your water loss. Plain water always works the best.
- Increase your fluid intakes if your diet is high in fiber, protein or salt.
- On days where you may be sweating alot or burning extra calories such as an all day softball tournament in 80-90 degree weather, or doing yardwork/landscaping in the heat all day…you may need to add electrolytes such as Gatorade or Powerade. I prefer G2 Gatorade as it’s lower in sugar, yet still has plenty of electrolytes. **Please note, these drinks are not necessary when you’re doing less than an hour of light activity or more sedentary activities as they just add extra calories and sugar.
- Consult with your doctor or dietitian if you are on a fluid restricted diet and would like further help with your hydration needs.
Use the above chart to determine your hydration level by the color of your urine.
-Kelsey
Graphic Reference:http://www.brownsburgathletics.com/images/urine.gif
by kelsey | Jun 7, 2016 | Cooking Tips, Diet, Food, Weight Management
June is national dairy month, thus it’s a great time to recognize and discuss the benefits we can get from dairy in our diets.
Cow’s milk is the richest source of well-absorbed calcium and is actually absorbed better (about 25%) than the calcium in soy milk. There is about 300 mg of calcium in an 8 oz serving of milk and we recommend getting at least 3 servings of dairy a day. A serving is equal to an 8oz (1 cup) serving of milk, 6 oz tub of yogurt, 1 oz cheese, 1/2 c cottage cheese. In addition to calcium, cow’s milk is an excellent source of phosphorus, vitamin B12, potassium, riboflavin, vitamin A, vitamin D, protein, and niacin…totalling 9 nutrients compared to only 4-5 nutrients found in soy and almond milk.
There are many other types of “milks” out there such as almond, rice, coconut, and soy, however these drinks are not the same as cow’s milk in regards to the nutritional qualities. Many of these milks use fortification (adding nutrients), whereas the nutrients are found naturally in cow’s milk. Below is a list from the Midwest Dairy Association about these beverage’s nutrient sources and nutrition quality (http://www.midwestdairy.com/0p335/dairy-imitators/)
“Soy beverages are made from soybeans and are a good source of protein. However, according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), soy protein is a lower quality protein than the whey protein found in dairy products.
Rice-based beverages are generally processed from brown rice and are fortified with nutrients such as calcium and vitamin D. Rice beverages typically contain only one gram of protein compared to eight grams in cow’s milk.
Nut-based beverages can be ground from any nut and the most popular is almond. Almond beverages only supply one gram of protein per serving and lack many of the natural benefits found in almonds.
Seed-based beverages, such as hemp, are newer to the marketplace. Their nutritional benefit is touted to be their omega fatty acid content. Similar to the other beverages, they also fall short on protein.”
Often times, these other “milks” contain higher sugar content, less calcium, less protein, and are absorbed less than those benefits in cow’s milk. Now if you have a lactose intolerance or milk allergy, these are certainly options for you, however if you do not have an allergy or intolerance, I highly encourage you to work towards getting your 3 a day servings of dairy and preferably low fat dairy. It will not only provide you with excellent vitamins and minerals to keep your bones and muscles healthy and strong, it will also provide you with an excellent source of protein.
For more information on the benefits of dairy, you can visit www.midwestdairy.com or contact my good friend and fellow Registered Dietitian Whitney Jerman at wjerman@midwestdairy.com.
I know I will enjoy a nice glass of cold milk tonight with supper, I hope you do too!
-Kelsey
