Monday, July 30, 2012

Chia Seeds: Not just your friendly growing pet

Chia Seeds are giving ground flax seeds a run for their money.
Chia seeds are a superfood that is packed with tons of fiber, omega 3 fatty acids, protein, and minerals like calcium, manganese, and phosphorus.

Chia seeds are super easy to add into your diet and just 2 tablespoons gives you 8.5 grams of fiber, 4 grams of proteins, and 4.2 grams of omega 3 fatty acids! If you haven't already learned, I am ride-or-die for omega 3s. It's anti-inflammatory effects help reduce your risk for nearly all chronic diseases, and the western diet packs way too much omega 6 fatty acids which have a pro-inflammatory and detrimental effect. Read more about the health benefits of omega 3's in my previous post here. Also, most Americans do not get enough protein in their diet, and 8 grams in 2 tablespoons is an amazing amount. Among other things fiber helps keep you full and reduce the amount of food you consume, helps lower risk for colon cancer, and naturally helps lower cholesterol.

How to eat chia seeds 

  • You can buy chia seeds at health food stores such as whole foods. 
  • Add it to orange juice or apple juice for a nutty bite and no added flavor 
  • Chia seeds create a gel when added to liquids, so create a gel by adding to it water and letting it sit, then add it to smoothies, salad dressings, granola, or yogurt. 
  • Mix into soups 
  • Mix into a stir fry
  • Mix into a muesli  
  • Find a lot more ways to use chia seeds in your diet here
example, but there are many brands out there

Xoxo, 
Danielle 


Monday, July 23, 2012

Your weight: How do you compare?

There are many ways to assess your weight status, to know if you are you normal weight, underweight, or overweight. None of the methods are perfect so do a few to get an idea of your weight status.

It is important to do this because studies show that people do not rate their weight accurately.



BMI 
BMI or Body Mass Index is a number based on your height and weight. The number is then compared to a scale to see if you are underweight, normal weight, overweight, or obese. This is a great tool, however it is not appropriate for serious athletes, because they usually come out as overweight when they are not. It is also not appropriate for the very elderly.

The formula is:
BMI = (Weight in pounds/ (height in inches x height in inches)) x 703

Categories:

  • Underweight = <18.5
  • Normal Weight = 18.5-24.9 
  • Overweight = 25-29.9 
  • Obese = >30 


Here is an online calculator that is great and easy to use:
http://www.nhlbisupport.com/bmi/


Waist to Hip ratio (WHR)
Waist to hip ratio helps assess your overall health risk. You are at more risk for chronic diseases such as heart disease and diabetes if you carry your weight around stomach and opposed to your hips, where is it less of a concern for your health.

Measure your hips at the widest point and your waist at the belly button point.

waist to hip ratio = waist measurement/ hip measurement

Categories:

  • <.95 for men or <.80 for women = low health risk, optimal range 
  • .96-1 for men or .81-.85 for women = moderate health risk 
  • 1.0+ for men or .85+ for women = high risk 


Here is an online calculate of waist to hip ratio: http://www.bmi-calculator.net/waist-to-hip-ratio-calculator/

Ideal Body Weight (IBW)

Ideal body weight is a rough estimate of what your weight should be ideally. Some people have never been at this weight, so this is only a guide. You can add or subtract 10% for large and small body frame.

Women: 100 pounds for the first 5 feet then 5 pounds for each additional inch. +/- 10%

ex. 5'6 is 100 + 5x6 = 130 pounds

Men: 106 pounds for the first 4 feet then 6 pounds for each additional inch.  +/- 10%

Here is an online calculator for ideal body weight:
women: http://www.healthdiscovery.net/links/calculators/ideal_bw_women.htm
men: http://www.healthdiscovery.net/links/calculators/ideal_bw_men.htm

Hope this helps!
Now that your know where you scale you can work towards a healthy reasonable weight.

Read my previous post here on how to lose weight: http://www.thenutritionvault.com/2011/12/weight-loss-101-you-have-probably-read.html

xoxo,
Danielle

Ask me any health question you have! Just email me

Tuesday, July 17, 2012

Check out my new article about Tea on Haute Living

I am totally obsessed with tea and everything it can do for our body!
Read more about it on my blog on Haute Living Magazine here:
http://www.hauteliving.com/2012/07/make-your-coffee-break-a-tea-break-in-miami/


xoxo,
Danielle

Any nutrition or health questions you want answered?
Any weight loss or health topic you want to read about??
Email me at Daniellehamo@gmail.com

Sunday, July 1, 2012

Who should use a vitamin and mineral supplement

Not all people should take vitamin and mineral supplements. Only people who have a deficiency or at risk for a nutrition deficiency should take one.


People who are at risk for a nutrition deficit:
  1. People on a restricted calorie diet of less than 1,200 calories per day 
  2. People who have allergies to foods and avoid certain foods
  3. Lactose intolerant people (at risk for riboflavin, vitamin D, and calcium deficiency)
  4. People who work or spend most of their days indoors 
  5. Any women contemplating pregnancy - in order to avoid birth defects take a multivitamin with 400 micrograms of folcain
  6. Woman who are pregnancy - require more vitamins and iron, consult a doctor for the appropriate supplements. 
  7. Vegan and Vegetarian people 
  8. The elderly 
  • Avoid taking excessive doses of vitamin and minerals at 1000% the RDA. Taking mega doses of minerals can cause a deficiency of another mineral, for example too much zinc causes decreased copper absorption 
  • Use nationally known brands 
  • Always look at expiration date 
  • Take your vitamins with food 
  • You don't need to pick the most expensive brand 
  • Getting your vitamins and minerals is always better from food!!! 
My favorite multivitamin that I take is from Rainbow Light. They have many different kinds, I take the women's one, and I buy it at whole foods. These vitamins are food based, contain pro-biotics, easy on the stomach, and contain food enzymes.  


xoxo, 
Danielle 

Check back for more health, nutrition, and weight loss tips and advice from a registered dietitian 
Adapted from Nancy Clark's Sports Nutrition Guidebook, a must read for people interested in sport and nutrition