Posts Tagged ‘nutrition san francisco’

Portion Sizes Made Easy

Monday, August 6th, 2012

We know that trying to figure out portion sizes can be a bit daunting. You may have heard that one serving of chicken is 3oz, but what exactly does that look like? Now, if you knew that 3oz of chicken is about the size of a deck of cards or the palm of your hand, that’s a lot easier to visualize, right?

Here’s an easy way to use common objects and even your own hand to determine common portion sizes.

1 oz. =  4 Dice                hand_brain_model

1 oz.  =  1 Thumb

1 tsp. =    1 Thumb Tip

3 oz. = 1 Deck of Cards /Palm of Hand

1/4 Cup = 1 Golf Ball

1 Cup = 1 Fist

Need more help figuring out what to eat or how to get healthy? Feel free to contact us for a consultation by telephone or Skype.

In Health,

Dorothy and Lori

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Posted in Digestive Health, Nutrition Tips, Uncategorized, Weight Managment | No Comments »

Minerals: Chloride

Sunday, October 31st, 2010

Over the past few weeks we have been discussing minerals.  This week we continue with the mineral Chloride. Toseasalt4 recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Chloride

Along with sodium and potassium, chloride is the third primary electrolyte. These three electrolytes work to maintain fluid balance in our bodies. Chloride is also needed to form HCL, hydrochloric acid, in the stomach which helps digest food.  Table salt is 60% chloride by weight. Along with sodium, consuming an increased amount can lead to high blood pressure.

Found in small amounts in many foods, mostly from our use of salt.

If you’d like more information about your health and nutrition, feel free to contact us to set up a time for a personal consultation.

Be Well,

Dorothy Lizak, Nutrition & Wellness Specialist


References: The Power of Nutrient Dense Food, Patty Weller CCN

Photo: thank you to: http://www.foodsubs.com/Salt.html

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Minerals: Manganese

Monday, September 6th, 2010

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Manganese

Manganese is found throughout the body, about half in our bones and the other half in our liver, kidneys, adrenals, pancreas and pituitary.

What it Does:

  • Part of the structure of bones
  • Needed for energy production
  • Needed for metabolism of glucose and protein
  • Needed for synthesis of fatty acids and cholesterol
  • Needed to make connective tissue

Absorbing and Utilizing Manganese:

Several factors can decrease absorption of manganese which include: large amounts of calcium and phosphorus, zinc, cobalt and soy protein, antacids, low HCL levels in the stomach, too much iron.

Found In:  mussels, wheat germ, pineapple, spinach, blackberries, okra, raspberries, strawberries just to name a few.

It’s important to mention that toxicity from manganese is not common. If you suffer from liver disease then you do have a higher risk of developing toxicity.

If you have any questions regarding which supplements you should or should not be taking feel free to contact us to set up a consultation.  650.224.6886 or 650.207.7727

Picture by: http://www.ifood.tv/files/u259/strawberries.jpg

Reference:  The Power of Nutrient Dense Food by Patti Weller

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Posted in minerals, Prevention information, Uncategorized | 1 Comment »

Minerals: Iron

Saturday, August 21st, 2010

Over the past few weeks we’ve been beef-recipes1discussing the fat soluble and water soluble vitamins. We’ve now moved on to discussing the minerals.

To recap let’s review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if your lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Iron

Iron is found in our bodies mostly in hemoglobin (the iron-containing substance in red blood cells that transports oxygen from the lungs to the rest of the body). Some is also stored in the liver, spleen, and bone marrow.

What it Does:

  • Needed to form hemoglobin which carries oxygen throughout the body
  • Needed by enzymes for protein metabolism
  • Needed to convert beta-carotene to retinol (vitamin A)
  • Beneficial for the respiratory and immune systems
  • Helps prevent cardiovascular disease

Absorbing and Utilizing Iron:

  • Iron from plant foods has a significantly lower absorption rate than iron from animals. It’s best to eat plant and animal sources of iron together.
  • Vitamin C, copper, cobalt, and manganese increase absorption of iron.
  • Adequate hydrochloric acid in the stomach increases absorption of iron. BEWARE OF ANTACIDS!

Found In: clams, oysters, tofu, shrimp, beef, potato skins, peas, lentils, mushrooms

It’s important to mention that iron can produce toxicity in high doses, particularly with the intake of supplements rather than iron rich foods. Therefore, it is best not to supplement with iron unless you know for sure that you have low levels based upon lab testing.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Photo: Thank you to http://petersmeats.com.au/images/beef-recipes.jpg

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Posted in minerals, Nutrition Tips, Uncategorized | 4 Comments »

Minerals: Calcium

Sunday, August 8th, 2010

Over the past few weeks we’ve been inside_products_kalediscussing the fat soluble and water soluble vitamins. This week, we’re going to shift gears and start discussing minerals.

To recap lets review the difference between a vitamin and mineral.  A vitamin is any compound that contains carbon and therefore is organic.  There are two classes of vitamins…fat soluble A, D, E and K or water soluble, B and C.

Minerals on the other hand do not contain carbon and are what we call inorganic.  There are macro- minerals and micro-minerals.  Macro-minerals are calcium, chloride, phosphorus, potassium, magnesium and sodium.  Micro-minerals are:  chromium, iron, copper, zinc, iodine, manganese, molybdenum, selenium and iron.

There are many factors that can decrease the absorption of vitamins and minerals which include:  alcohol, caffeine, antibiotics, stress, corticosteroids, aspirin, diuretics, oral contraceptives, sugar and tobacco.  Therefore if you lifestyle includes any of these factors and you are not well there could be a good chance that you are not absorbing your essential nutrients.  You will learn over the next few weeks the critical effect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Calcium

This week we’ll begin by discussing the most abundant mineral in our bodies: calcium. We have about 3 pounds of calcium in our bodies. About 99% is found in our bones while the other 1% is found in other tissue and blood.

What it Does:

  • Significant part of the structure of bones and teeth
  • Needed for contraction of all muscles, including the heart
  • Needed for regular heart beat
  • Needed for nerve transmission
  • Nedded for cell division
  • Needed to clot the blood
  • Helps reduce cholesterol
  • Helps prevent formation of plaques on blood vessel walls
  • Helps reduce blood pressure

Absorbing and Utilizing Calcium:

  • Need an adequate amount of vitamin D, A and C and magnesium
  • adequate hydrochloric acid
  • High stress, gastrointestinal problems, excess salt and excess sugar all negatively impact calcium absorption and utilization.

Found In: tofu, yogurt, milk, cheese, turnip greens, kale, cabbage, salmon, cactus, oranges

It’s important to mention that the majority of the world’s population has an intolerance to milk and/or milk products. As with any food intolerance or allergy, it’s critical to avoid these food items, otherwise this can lead to a breakdown in the protective mucosal lining in your intestine which can cause inflammation, pain, bloating, cramps which will lead to hormone imbalances and a slew of other unwanted symptoms.

The good new is that you can still get a good amount of calcium from non dairy food items (including those listed above). For those of you in the San Francisco area, join us for our upcoming seminar “You Are What You Eat” to learn more about the connection between food and health at Core Pilates in San Francisco Saturday 8/14/2010  at 12:00pm. You can also give us a call to discuss your symptoms or health needs.

Dorothy Lizak

Nutrition & Wellness Specialist

Resource:  The Power of Nutrient Dense Food by Pattie Weller, C.C.N

Picture by: http://www.google.com/imgres?imgurl=http://www.skrewtips.com/img/inside_products_kale.jpg&imgrefurl=http://www.skrewtips.com/2007/09/14/the-green-vegetable-series-kale-part-2/&h=289&w=377&sz=46&tbnid=H_WICGmCtgRJeM:&tbnh=94&tbnw=122&prev=/images%3Fq%3Dkale&usg=__NZ_5Rtuqo8N5rJh-SfVWq3yt1r4=&sa=X&ei=31VfTJaVLor0tgOG1Z1J&ved=0CDgQ9QEwAw

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Common symptoms of parasitic infection

Friday, January 1st, 2010

Bacillus bacteria closeupMost people assume that one can only acquire a parasitic infection if one has traveled to a foreign country.  This is a common mistake that most people make and what one needs to understand is that anyone can be infected with a parasite at anytime/any where.  Over half of all Americans will be infected with a parasitic infection and these infections can happen from eating poor quality meats, fruits and vegetables not thoroughly cleaned or from the handler having poor hygiene. 

Recognizing symptoms of parasitic infection can be difficult because the symptoms often times mimic other conditions. Some symptoms include diarrhea, constipation, abdominal bloating and gas.  Below is a comprehensive list of symptoms of parasitic infection.  If you or someone you know has been diagnosed with Irritable Bowel Syndrome and your symptoms are not improving you may want to discuss with your doctor testing for a parasitic infection.  Within our clinic we have seen this time and time again of individuals who come into to us with a diagnosis of IBS with their symptoms not improving.  We run gut testing on our clients and many times we come back with test results showing a parasitic infection.  After appropriate treatment their IBS symptoms are eliminated.

Common symptoms of Infection

  • 1. Constipation: parasites if large enough can physically block nutrients and waste from passing through the digestive system.
  • 2. Gas & bloating: products from parasites can cause inflammation which can lead to gas and bloating.
  • 3. Joint & Muscle aches: parasites can move throughout the body therefore landing in joint spaces as well as muscles leading to pain and discomfort. Many times the pain that is experienced is diagnosed as arthritis.
  • 4. Diarrhea: parasites can cause a sodium and chloride loss that leads to watery, loose stools.
  • 5. Allergies: parasites can make it very difficult to digest foods. When undigested particles travel through your body it increases your immune system response by releasing eosinphils. Eosinphils inflame the body’s tissues leading to allergic reactions.
  • 6. Skin conditions: parasites release hormones that can in turn irritate the skin. If you suffer from hives, eczema or rashes on a regular basis you may want to consider gut testing.
  • 7. Anxiety: parasites can cause nervousness and anxiety by releasing toxins that affect the nervous system.
  • 8. Trouble sleeping: during sleep your liver’s job is to remove toxins. Parasites can interrupt this process which in turns affects sleeping patterns.
  • 9. Teeth grinding: caused by the release of waste products from the parasite.
  • 10. Chronic fatigue: parasites deplete the body from nutrients and may affect sleep patterns which can lead to fatigue symptoms.
  • 11. Itchy anus or ears: at times parasites try to migrate out of the anus during sleep that can cause itching and irritation. This irritation however can take place any time of the day.

 

If you suspect that you have a possible parasitic infection testing should be done as soon as possible.  Also, if you do find out that you have a parasite and you have a significant other that you share the same bed with testing should be done on that person as well as parasites can be passed from one person to the next regardless of hygiene.

For more information or to purchase a gut test that you can perform in the privacy of your own home please contact us at www.replenishingsoul.com

 

Lori Metroka

Nutrition & Wellness Specialist

 

Resource:  Parasite Cleanse Resource Center – Dr. Edward F.

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