Posts Tagged ‘san francisco lifestyle coaching’

Vitamin A- a fat soluble vitamin

Saturday, July 3rd, 2010

Over the next few weeks we will be discussing Vitamins and Minerals.  We will be discussing one vitamin or mineral atcarrots-vitamin-a1 a time discussing what it is, what it does and factors that affect absorption. We will also be giving you a general list of food items that contain the vitamin or mineral that we will be discussing for that week.

Before we begin lets first discuss 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 they are:  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 affect that each of the vitamins and mineral have over the health of your body.

This week we will be discussing Vitamin A

What it is:  Vitamin A is a fat soluble vitamin.  So what does this mean?  This means that Vitamin A is found in the fat tissue of plants and animals.  In addition we have the ability to store this vitamin in our own fat tissue.  This can be a bitter sweet situation.  On the good side, we can store Vitamin A in our fat and the body can use it as needed.  However, we can also store too much and risk becoming toxic.  Typically this is not the problem in our society because:  1. we don’t consume enough of healthy fat so that our bodies can store Vitamin A and 2. We have a difficult time absorbing vitamins/minerals because of our poor food choices and poor intestinal health.

What is does:  Vitamin A:

  •  Is an antioxidant, helps with vision, and increases the immune system
  • Is needed for the growth and development in healthy bones, skin, teeth, lungs and intestinal tract. 
  • Is needed for the absorption of Calcium
  • Helps prevent birth defects and has a role in red blood cell production

Factors that decrease Vitamin A absorption are a Vitamin E and or Zinc deficiency, alcohol use and medications like cortisone and Iron.

Foods that contain Vitamin A:

There are many foods (too many to list) that contain Vitamin A.  Vitamin A comes primarily from vegetables.  Here are a few of the more common sources of Vitamin A…are you getting your daily allotment of Vitamin A?

  • Carrots
  • Butternut Squash
  • Sweet Potatoes
  • Spinach
  • Kale
  • Swiss chard
  • Cantaloupe
  • Red Peppers
  • Bok Choy
  • Romaine Lettuce
  • Apricots
  • Orange tomatoes
  • Broccoli
  • Goat Cheese
  • Red Cherries

 Caution! Vitamin A that has been added to milk.  The Vitamin A that is added to milk is Vitamin “A” palmitate and has been shown to increase bone fractures at high doses.

We hope that this has been helpful.  If you have more specific questions or concerns please feel free to call us and set up a consultation either in person or over the phone.  We are here to help you.

 Lori Metroka Yu

Nutrition & Wellness Specialist

 

Resource:  The power of nutrient dense food by Pattie Weller, C.C.N

Picture by: http://www.wuchi.co.uk/pictures/ind467f086b35a07l.jpg

Tags: , , , , , ,
Posted in Digestive Health, Nutrition Tips, Prevention information, Stress, Uncategorized, Weight Managment | 2 Comments »

Understanding Cholesterol Levels

Sunday, June 13th, 2010

It’s important for your body to have a healthy amount of 9cholesterol in order to work properly. You need cholesterol to make hormones, vitamin D, and bile acids that help to digest fat. When getting your cholesterol checked, there are several types of cholesterol your doctor may measure. These include: HDL level, LDL level and triglycerides. Below is an explanation of what these are and how to read your lab results.

In order for cholesterol to travel in your blood, it needs to attach to a protein and is therefore called a lipoprotein. Lipoproteins can be high density (HDL), low density (LDL) or very low density (VLDL). This is dependent upon how much protein there is in relationship to fat.

High density lipoproteins (HDL): HDL cholesterol is also known as “good” cholesterol. It is known to help remove excess cholesterol from your body and brings it to your liver for degradation. The higher your HDL the better.

 

Low density lipoproteins (LDL): LDL cholesterol has also been called “bad” cholesterol. High levels have been highly associated with atherosclerosis and increased risk of heart disease and stroke. However, it’s not quite that cut and dry. Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology (Sugar: The Bitter Truth on you tube) explains that there are two types of LDL cholesterol, pattern A (large buoyant) and pattern B (small dense). Pattern A LDL are light and buoyant. They float as they get carried through the blood stream and don’t have a chance to form plaques. Pattern A LDL comes from dietary fat. Pattern B (small dense LDL) don’t float, therefore they do get under the edge of the endothelial cell and start plaque formation. Pattern B LDL comes from carbohydrates (sugar).

Since blood tests don’t individually measure Pattern A and Pattern B LDL levels, you need to look at your triglyceride to HDL ratio to know how much of each you have. Ideally, you want your triglycerides to be low, and HDL to be high. It’s best to have a ratio below 2 (divide you triglycerides by your HDL).

Triglycerides: Triglycerides are the main form of fat in the body and source of energy. When we eat a meal, any excess that is not used as energy is stored in the form of triglycerides in adipose (fat) cells. You want this number to be low (see above).

I hope this information helps to understand your lab values when you talk with your doctor. Feel free to contact us for more information on how diet, exercise and lifestyle  affect your cholesterol and health.

Our workshop, “You Are What You Eat” on June 26th (see event page for more info) is a great place to start.

In Health,

Dorothy Lizak

Nutrition & Wellness Specialist

References:

http://www.youtube.com/watch?v=dBnniua6-oM&feature=email

http://www.webmd.com/cholesterol-management/triglycerides-lowering-triglyceride-levels

http://cholesterol.about.com/cs/cholesteroltypes/a/lipotypes.htm

Photo: Thank you to: http://www.bakeridi.edu.au/Assets/Images/9.jpg

 

Tags: , , , , , , , , , ,
Posted in Nutrition Tips, Prevention information, Vitamin D information | 2 Comments »

Pink Lentil Curry

Sunday, May 2nd, 2010

pink-lentilsLentils are a fabulous source of protein, calcium, and iron. The soluble fiber in lentils also helps to eliminate cholesterol, since it binds to it, reducing blood cholesterol levels. The more commonly seen lentils are brown or green in color, but you can find other colors such as black, yellow, red and pink in Indian or specialty food stores.

The following recipe courtesy of drweil.com is a great way to explore one of these varieties, the pink lentil, in this tasty curry.

6 Servings

Ingredients:
1 pound pink lentils
1 tablespoon canola oil
2-3 cups chopped vegetables (onions, carrots, celery, cabbage and whatever vegetables you like)
Curry powder to taste
2-4 cloves garlic, mashed
1 tablespoon chopped gingerroot
Salt or soy sauce to taste
Hot cooked rice

Instructions:
1. Pick over lentils, removing any stones or foreign matter. Place in a bowl or colander and rinse thoroughly. Place lentils in pot with enough cold water to cover well. Bring to a boil, lower heat, and cook, partially covered, until lentils become a thick mush (about one hour).

2. Meanwhile, heat canola oil in skillet, add vegetables and a little water, stir and cover. Cook, stirring occasionally, until vegetables are barely tender.

3. Add curry powder, garlic, ginger and salt or soy sauce. Stir, then replace cover and simmer until vegetables are tender.

4. Add vegetables to lentil mixture. Toss together, correct seasonings, and simmer for 10 minutes to blend flavors.

5. Serve with rice.

To learn more about nutrition and your health, contact us for a health consultation.

Dorothy Lizak

Nutrition & Wellness Specialist

Photo compliments of http://www.indias-rice-n-spice.com/Pictures/Products/lentils-masoorsplit.jpg

Tags: , , , , , ,
Posted in Nutrition Tips, recipes | No Comments »

Curb Hunger by Eating Right

Sunday, February 7th, 2010

We often have clients coming to us woman-eating-appleasking for ways to curb hunger. Some report feeling full after they finish a meal only to feel hungry again an hour or so later. Others say they feel o.k. in the morning, but find themselves getting hungry before or after lunch. Many times, just by making a few changes in what and when they eat can make a big difference in how they feel throughout the day. If you are finding yourself hungry outside of mealtime, try the following tips to find the real cause of  your hunger and learn how to improve how you feel throughout the day.

1. Eat Breakfast (and every other meal): Eating breakfast kick starts your metabolism and provides you with the energy you need to begin your day. Eating breakfast has also been shown to help promote weight loss and improve mood and concentration.

(As a side note, it is NEVER o.k. to skip meals. Your body needs fuel throughout the day to function properly, and by skipping meals you are throwing your hormonal system off balance which will impair how your body uses and stores calories, causing a multitude of problems, including the storage of calories as fat.) 

2. Drink Enough Water: Did you know that hunger is sometimes a sign of dehydration? Be mindful of how much water you are drinking throughout the day. A good rule of thumb: Your urine should be clear enough to be able to read through it (if there were a hypothetical piece of literature in your bowl).

3. Eat Protein: Many times too many carbohydrates in our diets are the culprits for increased hunger and decreased energy and mood. Carbohydrates are great for providing us energy, but our bodies burn through these fairly quickly. Protein takes longer to digest, keeping you feeling full until your next meal. Good sources of protein include lean meat, fish, nuts, beans, legumes, eggs and dairy.

4. Don’t Forget About Fiber: Most of us do not get enough fiber in our diets. Because it is undigestible, fiber moves through the digestive tract slowly, so it makes you feel full and has been shown to help reduce overeating, control blood sugar, reduce cholesterol and your risk of colon cancer. Fiber can be found in whole grains, nuts, seeds, and in the skins of fruits and vegetables. Don’t peel that apple!

5. Know Your Metabolic Type: Just as our bodies look different on the outside, they are also functioning differently on the inside. Knowing your metabolic type, or how quickly your body turns food into energy, is extremely helpful in knowing what ratio of carbohydrates, proteins, and fats you should be eating at every meal. Common symptoms when not eating for your metabolic type include: getting hungry quickly, fatigue, nervous energy, depression, headaches, mental sluggishness and cravings for sweets or coffee. Contact us if you would like to learn what your metabolic type is.

 

As always, we appreciate your comments and feedback on how these changes are impacting your life. If you are interested in learning more about how to restore health and vitality in your body, feel free to contact us for a complimentary consultation. We provide nutrition and lifestyle coaching in Los Gatos and San Francisco as well as over the phone.

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

Photo: thank you to: http://women4hope.files.wordpress.com/2008/01/woman-eating-apple.jpg

Tags: , , , , , , , , , , ,
Posted in Digestive Health, Nutrition Tips, Prevention information, Uncategorized, Weight Managment | No Comments »

Making Change and Succeeding!

Sunday, December 27th, 2009

For this week’s blog, I wanted to share with you one of my favorite stories. It warms my heart every time I read it.

2-starfish1


The Starfish Story

Original Story by: Loren Eisley

One day a man was walking along the beach when he noticed
a boy picking something up and gently throwing it into the ocean.

Approaching the boy, he asked, “What are you doing?”

The youth replied, “Throwing starfish back into the ocean.
The surf is up and the tide is going out.  If I don’t throw them back, they’ll die.”

“Son,” the man said, “don’t you realize there are miles and miles of beach and hundreds of starfish?
You can’t make a difference!”

After listening politely, the boy bent down, picked up another starfish,
and threw it back into the surf.  Then, smiling at the man, he said…”
I made a difference for that one.”

I love this story because it reminds me that every small act I do can have a profound effect on my life, or someone else’s. We all have the power within ourselves to make a difference and create change. Whether we realize it or not, its the little things that really make all of the difference in the world. It’s the same for nutrition and lifestyle coaching. Healthy eating, getting in shape or  losing weight doesn’t come from a magical pill or the latest fad diet, it’s comes from making small changes, one at a time, while realizing that each little step, like each little starfish going back into the ocean, is making you healthier and healthier and like the boy, celebrating those little victories with a smile as you move along your journey.

If you live in the Los Gatos or San Francisco area and are ready to begin nutrition, lifestyle or corrective exercise coaching, contact us to make an appointment for a complimentary consultation. Remember, we also provide nutrition & lifestyle coaching over the phone to our out of town community.

Season’s Greeting

Dorothy Lizak

Nutrition & Wellness Specialist

References:

http://www.starrbrite.com/starfish.html

Photo: thank you to

Tags: , , , , ,
Posted in Emotional health | No Comments »

Get off the Scale

Friday, October 30th, 2009

We’ve all been there. You go to your scale_girl1doctor’s office for your physical and on the way to the exam room you hear those dreaded words  “Step on the scale”.  At that moment many of us feel like we need to start shedding as many clothing items as possible. Our once very well put together outfit including shoes, socks, belt, earrings, sweater, and anything else that can go is now on the floor. We want the measurement to be accurate, don’t we? Well, guess what? Even then it may not be.

I myself have weighed the same weight since I was 13 years old, yet the size of my clothes has actually changed quite a bit over the years. How can this be?  Well, it’s because muscle weighs more than fat,  so dont be surprised that while you’re reaping the many benefits of weight training (including increasing your metabolism and increasing the release of growth and tissue repair hormones) you may not necessarily notice the scale moving. In my case, I have been 4 different dress sizes and weighed the same. 

So put the scale away and do this instead. A much better way to gage weight loss is to notice how your clothes are fitting. By replacing fat with lean muscle, you WILL notice  more room in your clothes. And remember, you have to be healthy to lose weight, not lose weight to be healthy. Having your lifestyle and nutrition plan evaluated is a critical step in achieving your weight loss goals. An unhealthy, unbalanced body will hold on to fat/weight until it is well. To learn more, feel free to contact us. We’re always here to help.

 

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

References:

Picture: thank you to http://www.adrenalinfitnessandweightloss.com/trainers

Tags: , , , , , , , ,
Posted in Weight Managment | No Comments »

The Benefits of Fiber

Sunday, October 18th, 2009

Dietary fiber is the edible part of plant cell walls that gives plants its structure. Because it is undigestible it is not considered a nutrient, but it does aid in digestion, helps promote weight loss, helps regulate blood sugars and had been found to offer protection against certain diseases. There are two types of fiber, soluble and insoluble.legumes

Insoluble fiber does not dissolve in water, and has also been known as “roughage”. It is found in whole-wheat products, nuts, seeds, dark green leafy vegetables, and in the skins of fruit and vegetables, such as potatoes and green beans. Here’s a list of some of the ways insoluble fiber works in your body:

1. It makes you feel full, and promotes a reduction in over-eating and weight loss.

2. It stimulates the intestinal wall to contract and relax which helps food move through the intestinal tract, acting as a natural laxative.

3. It adds bulk and softness to the stool, which promotes regularity and prevents constipation and hemorrhoids.

4. It allows waste to move through the colon quickly. This is important in preventing harmful substances from staying in the intestinal tract and coming in contact with the intestinal lining. 

5. It help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances.

Soluble fiber dissolves in water. Some good sources of soluble fiber are: oats and oat bran, barley, nuts, apples, carrots, legumes, psyllium husk and flaxseed. In your body, soluble fiber:

1. Promotes weight loss by slowing down digestion (you feel full faster).

2. Helps reduce your risk of diabetes by controlling blood sugar: The gradual absorption of digested food helps control the amount of glucose that enters your blood stream.  

3. Helps reduce your risk of heart disease.

4. Appears to help lower cholesterol. The pectin in some soluble fibers binds to fatty substances, preventing the absorption in your body and instead aids in their excretion.

When trying to add more fiber to your diet, remember to choose whole grains (including breads, cereals, and pasta), replace white rice with brown rice, and choose whole fruits and vegetables instead of canned or in the form of juices. If you have questions or would like more personalized information for your body’s needs, feel free to contact us. We’d love to hear from you.

 

Dorothy Lizak

Nutrition & Wellness Specialist

 

 

References:

Nelson, Miriam E. Strong Women Eat Well, Berkeley Publishing Group. 2001

http://www.myfooddiary.com/resources/ask_the_expert/soluble_insoluble_fiber.asp

http://www.healthcastle.com/fiber-solubleinsoluble.shtml

Photo: thank you to: http://www.body-perfect-fitness.com/images/Legumes.jpg

Tags: , , , , , , , , , , ,
Posted in Nutrition Tips | No Comments »