Another Thing I Can't Eat/Drink.....MILK!

Before I begin this post, I'd like to highlight a very important event that occurred yesterday, July 15th, 2010. One of my favorite people in the world, Emily (The Health Nut) officially joined the special club known as "The Food Police Club", aka THE REGISTERED DIETITIAN CLUB!!! I am especially excited to announce this because Emily was the one who got me started blogging. If it wasn't for her I would not have found this other world, known as the "Blog World". I never want to leave. Thanks Emily. And.....

CONGRATULATIONS!!!




Ok, now post time.

As you know, I have fructose malabsorption, which means my body doesn't have (or doesn't have enough, or it doesn't work) the enzyme to break down fructose. In the literature I have found that most people with fructose malabsorption also have lactose intolerance, which you can learn more about here. Briefly, if you are lactose intolerant you are lacking the enzyme that breaks down lactose, which is called lactase. When you can't break down lactase you will have gas, bloating, and/or diarrhea (all similar symptoms that I experience when I consume too much fructose).


I have never had a problem with milk (or at least I never thought I did), but for some reason I sort of cut it out of my diet a couple years ago and switched to almond and soy milk. I have not had a glass of real cow's milk in years. The other day, before leaving for Pittsburgh, I had a coupon for Smart Balance's new cow's milk, so I bought some.



While this milk is called "Fat Free" it actually has some fat added to it, in the form of essential omega-3 fatty acids. So it's true that the milk itself is fat free, but with the added fat it has about 1 gram per cup. This milk also offers 6 IU of vitamin E, which is not much, but it's still pretty neat that they added it to milk! Many Americans aren't getting enough vitamin E in their diets because of the lack of fat in their diet. Vitamin E is an antioxidant and it's also good for PMS prevention!



You can get a better view of the nutrition facts at the Smart Balance website. The milk contains .32 grams of EPA/DHA (essential omega-3 fats). I like to strive for .5-1 gram of EPA/DHA per day, so I think this is fantastic.

This milk doesn't taste like 2%, like it says, but either way it's still very good. However, there is one problem. I had one glass of this stuff and had FOWL gas all day. It took me a while to connect the milk to the gas, but I eventually decided that I am now LACTOSE INTOLERANT! Ugh. It's pretty normal for humans to lose the gene that is responsible for lactase (the enzyme that breaks down lactose) as they get older, but I think I may have quickened this process by completely cutting out cow's milk in the past several years. Thankfully I can still eat; ice cream, cheese, and yogurt, because each of these provides less lactose than a glass of milk, and they don't cause me any GI issues.

Question: What's your favorite way to get your calcium and vitamin D? Mine is definitely yogurt (especially Greek yogurt) and ice cream, but I don't know if ice cream counts as a good source of calcium and vitamin D. Oh well!




Coming Up/Training Update

I have to stay here in Pittsburgh for more training tomorrow, then I'll be heading back to Columbus tomorrow evening. I won't be in Columbus long though, as I must be back here on Tuesday for another week of training. In good news, next week will be my last week in Pittsburgh! I'm not calling this good news because I don't like Pittsburgh, in fact I really do like this city. It's very similar to Columbus (although they are all professional football fanatics, while we are all about college football!). Anyway, I am just excited because I will no longer be living in a hotel, but instead I'll be home and comfortable. Not to mention I get to have my own store, and I will no longer follow an RD! Apparently a Giant Eagle nearby had an RD who left, therefore they figured I could sort of take over after 3 weeks of training. I'm completely up for it. While I'm slightly intimidated, I feel that Giant Eagle has a fantastic support team and I don't feel like I'm going in there blind, at all. I'm so excited. I will hopefully be able to post pictures and more detail once I get the "ok" from corporate (although I may not get the "ok" at all....).

Have a great weekend everyone!

The Latest Nutrition News

Hi everyone! How is your weekend so far? It's still raining here, but it's finally supposed to stop tomorrow. Oh, and it will be 85 degrees. What?! This weather is crazy. You should see my hair from all of this humidity.....

I received this question on my blog yesterday;
I find it interesting that you like Splenda. I've heard bad things about it, how its made, and I am unsure of the effects of it on my body. I'd be curious to hear your take on splenda in general...personally I feel that its no less harmful than Equal, Sweet n Low, etc. I try not to use it, but I'm no scientist or nutritionist, and I don't even know if any of this is really true. Thoughts?

My thoughts: I actually met the (brilliant) man who helped invent Splenda. He was one of my preceptors during my dietetic internships! He was one of the smartest and men I've ever met, and he was very careful about what he put in his body. I asked him about Splenda and whether it was bad for us, and obviously he said, "NO WAY!". I don't just take his word for it, obviously, but with Splenda and all sweeteners, I use my motto of "Everything in moderation". Splenda is ok as long as you don't use a ton of it everyday (I say 4-5 packets max). ANYTHING can be bad for you in high doses, even calcium, beans, fruit, etc.! This is why I use multiple different kinds of sweeteners, so I won't allow one to do harm to my body. I don't know much about the science behind Splenda, but I trust it for me, and for others.


Today's post is filled some of the latest nutrition and health information presented by The American Dietetic Association's ADA Times Magazine!


- A study in the American Journal of Clinical Nutrition found that subjects who drank coffee with their lunch (regular or decaf, with or without sugar) were 1/3 less likely to develop diabetes than those who did not drink coffee.



- Remember my rant about America's Toxic Food environment? I talked a bit about how "healthier" fast foods always cost more. One study in the Archives of Internal Medicine showed that weight and diabetes risk decreased in the communities where fast food prices were increased. This same study also showed that the reverse was true; when fast food prices decreased, residents' weights and diabetes risk were greater! It's pretty obvious that the reason why the unhealthy foods are sold for cheaper prices is because they cost less for the company, right? But maybe if fast food restaurants increased the price of their "not so healthy" options, rather than decreasing the price of their healthier options (which would cause them to lose money) more people would buy the healthier options. Wishful thinking? Probably.


- Do you have Multiple Sclerosis (MS) in your family? One study showed that pregnant women who drank a lot of milk, or other foods with high vitamin D, during their pregnancy reduced their child's chances of developing MS as an adult. Let's face it, vitamin D is the miracle vitamin!



- Have colon cancer in your family? I do. This interested me. The Journal of Nutrition published a study done on Japanese men and women and found those who consumed at least 327 mg of magnesium per day were 52 percent less likely to develop colon cancer than those who consumed less than 238 mg per day. It wasn't disclosed whether this was in food or supplement form, but I think it was in the form of food (always the best idea anyway). In a previous post I said not to take more than 350 mg of magnesium via supplements, so be careful when purchasing magnesium supplements.

Source of magnesium: Nuts, seeds, soybeans, quinoa, walnuts, tomatoes, beans, oats, fortified foods, tomatoes, seaweed, tempeh

Another great way to reduce your risk of colon cancer is to eat your broccoli!

Coming Up

On Monday I will post some of the latest food trends and industry news, once again found in the ADA Times Magazine. Are you are RD, or planning on becoming one soon? Joining the American Dietetic Association is worth the price :)

Next week I plan on posting some videos, just as a test-run of sorts. I need to know if they take forever to load on your computers, and whether or not you can see them. They are fun, and very easy to create, but take forever to load!

Thanks for reading everyone, and have a great weekend!

Your Questions About Dietary Supplements, Answered!

Warning, this is a long one, but I really think it's worth reading, or maybe printing to read later. Pass this information around so people know the resources and what to look for when purchasing a safe and high quality supplement (if needed).

Question 1: If we eat a balanced diet, do we really need a supplement?

Answer 1: This depends on your definition of "balanced diet". There is a reason why the food guide pyramid and the US Dietary Recommendations exist, if you follow these recommendations you should get all of the proper nutrients you need. In reality very few people follow these guidelines. You should be getting 5-9 servings of fruit and vegetables, at least 3-4 servings of whole grain (one serving equals 16 grams), 2-3 servings of dairy (includes soy drinks and yogurts) and plenty of protein (which is NOT hard to do). If you find it hard to reach this goal, I would suggest a multivitamin. Even I, one of the few Americans who follow the guidelines, used to take a half multivitamin everyday just to assure myself. I knew this wouldn't be harmful. I take a full multivitamin (generic Flintstone) one now because I am not eating fortified cereals or breads anymore, and because of my malabsorption issues. That being said, another reason you may want to take a multivitamin is if you eat all organic foods. Organic foods are not fortified or enriched, so especially young females may need a supplement for iron and folate.

Question 2: Can you get too much of some vitamins and minerals?

Answer 2: YES, and this is the reason why taking a bunch, or even just a few, supplements can be dangerous. It's almost impossible to overdose if you aren't taking a supplement, or if you are just taking one multivitamin a day. Some people take several supplements and don't realize how much of each nutrient they are consuming. This can be very dangerous. Most people who overdose are taking multivitamins that have way too much of certain nutrients. Specific vitamins to watch out for are vitamin E, niacin, and folate. Some supplement companies put way too much of these nutrients in their product, and many people take more vitamin E thinking that the more antioxidants they consume, the better. This is NOT the case. Too many antioxidants can actually have a negative effect.

Here is Nutrition Action's list of recommended multivitamins:

Best Brands for Premenopausal Women

Nature's Bounty ABC Plus

One-A-Day Maximum

Sundown Advanced Formula SunVite

Sundown Naturals Complete Daily

Best Brands for Men and Postmenopausal Women

One-A-Day Men's Health Formula

One-A-Day Men's 50+ Advantage

The above vitamins were chosen because they all contained the proper amounts of vitamins and minerals. Notice there are no specialty supplements on the lists. These are just the cheap ones you pick up at your local pharmacy. There is no need to waste your money on the really expensive brands.

If you have some multivitamins at home, make sure they contain the following:

Vitamin A: No more than 4,000 IU

Beta-Carotene: No more than 5,000 IU (there is no upper limit for beta carotene from food)

Vitamin C: 60-1,000 mg

Vitamin D: 400 IU or more

Vitamin E: 30-100 IU

Vitamin K: 20 mcg or more

Thiamin (B1): 1.2 mg or more

Riboflavin (B2): 1.7 mg or more

Niacin (B3): 16-35 mg

Vitamin B6: 2-100 mg

Folic Acid: No more than 400 mcg (** if you are taking a multivitamin avoid eating cereals or bars that provide 100% of the DV of folate!!**)

Vitamin B12: 6 mcg or more

Calcium: Don't rely on a supplement! (**Men shouldn't have more than 200 mg in their multi**)

Iron: No more than 10 mg (**Premenopausal women should have 18mg in their multi, men and postmenopausal may not need any in their supplement)

Phosphorus: No more than 350 mg

Magnesium: 100-350 mg

Zinc: 8-23 mg

Copper: .9-10 mg

Selenium: 20-105 mcg

Chromium: 35 mcg or more

NOTE: "OR MORE" does not mean there is no upper limit, only that the level in a majority of multivitamins are not high enough to cause harm

Source: Nutrition Action Healthletter

Quality symbols to look for on your supplement

Question 3: I hate veggies and don't get as many as I should, should I be taking any supplements? Multi, fish, or joint supplement??

Answer 3: Normally I would suggest trying to incorporate more vegetables and fruits, slowly, until you reach the daily recommendation (most people just want an easy fix so they can eat their McDonald's crap and then be "healthy" by taking a multivitamin) For the person who asked this question I know they just don't like veggies (and have tried)! I would say a multivitamin is probably a good idea, since it's clear you will never be reaching the 5-9 servings a day recommendation. Keep in mind, however, research shows that whole foods, rather than supplements, are better absorbed, and they provide a type of "synergy" where the compounds in the foods all work together to provide their benefits, which is much better than just taking a supplement with single nutrients all in one capsule. I don't recommend fish oil unless you don't eat any fish, then I would say it wouldn't hurt to take one. As for a joint supplement, there just isn't enough research backing up their efficacy!


Question 4: I should REALLLLLY take Beano. mmmm is it expensive?

Answer 4: Yeah, it's sort of expensive (about $18 for 100). This may not sound like a lot of money, but the serving size is 2-3 per serving of "offending" food. If you are like me and take the pills with 1-2 foods each day, they disappear pretty fast. Coupons are often available, and trust me, these babies work!


Question 5: Do you know which vitamin is good to take for leg cramps??? My calves have been so sore and they feel like they are two seconds away from Charlie Horse.


Answer 5: Muscle cramps are caused by dehydration, muscle fatigue, and electrolyte deficits. A specific nutrient is not recommended, but be sure to drink a Gatorade or Powerade if you are working out hard, for more than an hour. You can get the calorie free one (G2) if you want. Another option would be to start eating a banana daily, and just make sure you are getting 5-9 servings of fruits and vegetables per day, and drinking the correct amount of fluid (take your weight in pounds and divide it by 2). Low blood calcium could also be the cause. Make sure you consume 3 servings of dairy, or at least 1000 mg calcium per day (for those under age 50).

Question 6: Do you know anything more on the acceptance of Truvia and rejection of stevia? I use pure stevia extract, but mainly for hot beverages and yogurt only.

Answer 6: There is really not much information available that goes beyond what Wikepedia says. You will find a lot of different information from people who try to claim that Stevia has been approved, but the truth is it has not. Do I think it's dangerous? Not really. At least not any more than any other sweetener. But again, when people use too much, it can be dangerous. This is from Wikepedia:

• In the United States, rebaudioside A is generally recognized as safe (GRAS) as of December 2008.
• Critics note that the US FDA has not actually permitted the stevia plant itself to be used as a food additive, but only the rebaudioside A extract <----- Used in Truvia
• In May 2008, Coke and Cargill announced the availability of Truvia, a consumer brand stevia sweetener containing erythritol and Rebiana, which the FDA permitted as a food additive in December 2008

Studies have not shown Stevia to be 100% safe. Diabetics could have major side effects from Stevia (specifically high doses) due to it's effect on blood sugar (could dangerously decrease blood sugar).

Question 7: I should probably take some Vitamin D. I work all day in a dark room (no lights or windows!) So maybe this would be something I should look into?

Answer 7: All you need is 10-15 minutes of direct sunlight, twice a week, between 10 am and 3 pm, in order to get enough vitamin D. Working in a dark room really doesn't mean you can't get out for 15 minutes and get some sun. If you don't get even 15 minutes of sun, twice a week, I would probably recommend a supplement (especially during the winter when it's much more difficult to get sun!). Keep in mind, however, vitamin D is also found in some yogurts, milks, and bony fish.

Coming Up

Tonight I am home alone, without the Biggest Loser! As sad as that is, I have really been enjoying the Olympics so I think I'll survive. Tomorrow's post will include a new recipe and my thoughts on the "Raw Food Diet".

Thanks for reading, and have a great night/day!

Gina's "Superfoods" (Last 5 of 10)

I enjoyed reading everyone's own list of whole grain and fruit/vegetable "superfoods"! I realize I didn't put any fruits on my list, likely because I just don't eat much fruit. Of the fruits I do eat, frozen blueberries and blackberries are my favorite. Apples used to be my favorite, until I realized they cause me to get bloated, so sad :(

Today's list consists of my favorite sources of dairy, fat, and a sweet indulgences (starting with one more vegetable!):

6) Spaghetti Squash

When you can't eat wheat, foods like this are just what the doctor ordered. Heck, even if I could eat wheat I would still eat this daily! It's a non-starchy vegetable (right Sophia??) that is the perfect replacement for pasta (well, maybe not perfect, but close). While it doesn't provide as much protein as pasta, nor does it provide the phytonutrients found in whole grain pasta, it is lower in calories, and provides more vitamins and minerals.

7) Kefir

Come on, who doesn't like fermented milk products?! haha. Yeah, if you're anything like my boyfriend, Nick, you'll despise this stuff. I love it. If you don't have a Trader Joe's near you, try Lifeway Kefir, it's just as good. I like to buy the plain variety and add Truvia and unsweetened cocoa powder. This is how I get my daily dose of probiotics (although I don't really think the amount I consume provides me with the appropriate amount for clinical purposes). It also contains inulin (a prebiotic that is the food for the probiotics), vitamin D, 11 grams of protein, and of course calcium.


8) Greek yogurt

I don't necessarily prefer Oikos, in fact I think Chobani is the creamiest. I like to eat Greek yogurt right before bed, after my popcorn. The casein in Greek yogurt is a "slow protein", which means it's absorbed slowly and studies have shown it continuously provides the muscles with energy to repair and rebuild through the night. Of course it's also good to eat on top of soup, tacos, or potatoes as a replacement for sour cream.


9) Peanut butter!

Seriously, do I have to explain? When I was anorexic I didn't eat peanut butter. Three years of my life, three years worth of peanut butter consumption, down the drain. What the heck?! Yeah it's got a lot of fat, but it's healthy fat, and when eaten in moderation (which in my opinion is about 4 T per day, and depends on how much other fat you are consuming) it's just fine! The Smart Balance brand has flaxseed oil in it for added Omega-3.


10) Lindt's 85% dark chocolate

Another one of my favorite night time snacks. I eat 2 squares of this stuff every night. Since it's 85% cacao, I'm fairly certain this dark chocolate is providing me with a decent amount of polyphenols (a phytonutrient that may benefit the heart). When it comes to dark chocolate, don't be fooled, as their is no legal definition of dark chocolate so companies can write it on their labels either way. One taste of this stuff (Lindt's 85%) and it's pretty clear that it is actually dark chocolate, and not just chocolate that has been made darker.....Isn't it great what food companies can make you believe?!

Question: What are your top five favorite sources of dairy, healthy fat, and sweet indulgences?

Coming Up

Tomorrow I will be posting my Biggest Loser review (did you watch?!) and also a "Nutrition Tidbit" regarding flaxseed. On Friday, or later next week, I will provide my list of favorite supplements and sweeteners. Now I'm off to finish the Bachelor. We stopped half way through on Monday because we were both really tired. I can't believe we managed to wait this long to finish!!

Thanks for reading, and have a great night/day!