Often, fats are referred to as “good” fats or “bad” fats.  But what makes a fat “good” or “bad”, and which foods contain these different types of fats?  Fats are often defined as good or bad based on how they affect heart health.  Some fats can increase your risk of heart attack and stroke by increasing blood cholesterol levels, while other fats actually have heart health benefits.

What are the different types of fats?

• Monounsaturated Fats:
  • These fats are heart healthy.  They are considered to be the best fats because they help to lower the bad (LDL) Cholesterol without decreasing the good (HDL) cholesterol.
  • Sources: Avocado, Nuts, Olives, Peanut Butter and Canola/Olive/Peanut oils 

• Polyunsaturated Fats:
  • These fats are found to help improve blood cholesterol levels when they replace saturated or trans fats in the diet.  They help to lower the bad cholesterol, but they also lower the good cholesterol.
  • Sources: Corn/Soybean/Safflower/ Sunflower oils

• Saturated and Trans Fats:
  • These are considered to be the “bad” fats because they raise the bad cholesterol levels and increase the risk of heart disease. 
  • Sources of saturated fat: the fat in animal products like red meat, pork, poultry and full-fat dairy products (i.e. whole milk, cheese and ice cream) are saturated fats.  Coconut, palm and palm kernel oils are also high in saturated fats.
  • Sources of Trans Fats: Trans fats come from hydrogenated oils.  This fat is found in vegetable shortening and many margarines, commercial crackers, cakes, cookies, pastries and snack foods.

Do you need fat in the diet?

It is important to include fat in the diet to allow the gallbladder to function properly and to aid in the absorption of fat soluble vitamins like vitamins A, D, E and K.  In order to prevent deficiencies of fat soluble nutrients, you should eat at least 20 grams of fat per day.  Focus on trying to include the monounsaturated and polyunsaturated fats as they have health benefits, and try to limit the saturated and trans fats as much as possible.

In fact, it is recommended that no more than 7% of your calories come from saturated/trans fats.  This would be equivalent to 15 grams of fat per day based on a 2,000 calorie diet.  As of the beginning of 2006, all nutrition fact labels are required to list the amount of saturated and trans fats.  So, reading labels is the best way to determine how much fat is in a product.

While it is important to include fat in the diet, portion control is the key.  High-fat foods have a lot of calories in a very small volume of food.  So, be sure to keep serving sizes in check to help maintain an appropriate calorie balance for your weight goals.    

This month, an article was published in Cell journal which stated that researchers may have found a pill that can provide some of the same benefits as exercise.  Not surprisingly, this was all over the news as soon as the report was released.  After all, wouldn’t it be easier to take a pill than go for a jog?

The study, which was done on mice, found that when mice were given a pill called AICA it enhanced their running endurance by 44%.  Therefore, researchers feel that taking this pill may be able to “enhance training adaptation or even increase endurance without exercise”.

However, just because this pill showed endurance improvements in mice, it is still yet to be seen if humans will get the same benefit (not to mention if it will be safe).  Also, improved endurance is only one of a countless number of benefits that exercise provides.  The pill does not help with improved coordination, balance or strength.  It does not help with stress management, depression or the self-confidence that comes from mastering a particular exercise or sport.  The pill does not improve the immune system or reduce the risk of certain types of cancers, osteoporosis or heart disease.  Need I say more?

So, will this pill ever replace exercise?   No, it won’t even come close!  Remember, if something sounds too good to be true, it probably is.  If you really want the benefits of exercise, then it is best to find an activity you enjoy and get moving. 

Proper nutrition is one of the best ways to manage blood sugars to prevent or treat diabetes.  As a registered dietitian/nutritionist in Bergen County, I can guide you with the proper timing of meals and food combinations to control blood sugars naturally and reduce the need for medications.

Through nutrition counseling at the Hartzband Center in Paramus, NJ, you will learn simple strategies to lower blood sugars, prevent complications associated with diabetes and reduce the need for medications.  Following a diabetic diet recommended by your doctor does not have to be complicated, and working with a registered dietitian can be one of the best ways to get your questions answered, learn practical meal planning tips and get a realistic eating plan that is built around your lifestyle and food preferences.

I provide nutrition counseling at the Hartzband Center for Hip and Knee Replacements in Paramus, NJ, and I do accept most major insurances.  For more information about the Hartzband Nutrition Program, click here.

Are you trying to avoid going on certain medications or cut back on the number of pills you take each day.  Whether your goal is to reduce medical costs or avoid the unpleasant side effects of medications, making changes to your diet could be the answer.  As a registered dietitian working in Bergen County, I provide individual nutrition counseling that can teach you how to lower blood pressure, improve cholesterol levels, manage blood sugars or just improve overall health the natural way.  To quote an ancient proverb “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need.”

During individual nutrition counseling sessions, I take a detailed look at your medical history and develops a personalized meal plan to help you manage your health through nutrition and lifestyle changes.  The meal plans are realistic to follow and do not require shopping in specialty food stores, using expensive ingredients or spending hours on food preparation.  Instead, you will learn how to make smarter food choices that fit into your budget and busy lifestyle.    By eating the right combination of foods, you will feel healthier than ever!

I provide nutrition counseling in Paramus, NJ at the Hartzband Center for Hip and Knee Replacements and most major insurances are accepted.  For more information about the Hartzband Nutrition Program, click here.

Are you tired of losing and gaining the same 5, 25 or 50 pounds over and over again just to gain it right back?  If so, it’s time to stop all the fad diets and start thinking about a plan that you can live with so you get permanent results.  As registered dietitian/ nutritionist working in Bergen County, I can teach you the strategies used by people who have been successful at losing weight and keeping it off.

I focus on realistic meal plans and gradual lifestyle changes that can that you can stick with.   Every plan is personalized and based on your unique calorie needs and food preferences.  There are no expensive foods to buy and even your favorite foods can be included.  Learn to balance the foods you enjoy into a healthy eating plan that doesn’t leave you feeling hungry or deprived.

In addition to nutrition education, I also work with you to overcome barriers to weight loss such as:

• Emotional Eating
• Controlling Cravings
• Dealing with Social Situations
• Making Smart Choices When Eating Out
• Time Management

I provide nutrition counseling in Paramus, NJ at the Hartzband Center for Hip and Knee Replacements and most major insurances are accepted.  For more information about the Hartzband Nutrition Program, click here.

What is the role of Iron in the body?

One of the main roles of iron is to carry oxygen to the blood.  When you don’t get enough iron in the diet, it can lead to iron deficiency anemia.  Symptoms of this condition include low energy levels, headaches, irritability, shortness of breath and weight loss.

How much Iron do I need?

Iron requirements change with age and are different for males and females.  The recommendations are as follows:

Some groups of people may have higher requirements, which put them at greater risk of iron deficiency anemia.  These groups include:

• People who have lost a lot of blood
  • Women with heavy periods
  • Those who donate blood often
  • People who have lost a lot of blood with surgery or an accident
• Pregnant women and those who just had a baby
• Strict vegetarians
• Long-distance runners
• People who have problems absorbing nutrients

What are good sources of Iron in the diet?

Iron is found in many animal products as well as several plant products.  The iron in animal products (heme iron) is more absorbable than that from plant sources (nonheme iron). However, you can improve the absorbability iron from vegetables by adding some meat or fish to the meal.  The following are some of the best sources of iron in the diet:

• Animal Products- All animal products are good sources of iron, but the following contain the highest levels:
  • Lean Red Meat
  • Poultry (Dark Meat)
  • Egg Yolks
  • Salmon and Tuna
  • Oysters and Clams
  • Liver
• Grains
  • Whole-grains
  • Iron-Fortified Cereals and Enriched Grains
• Legumes
  • Lentils
  • Peas
  • Beans: Garbanzo, Kidney, Lima, Navy, Pinto, White and Soybeans.
• Vegetables
  • Spinach
  • Turnip Greens
  • Beets
  • Baked Potato w/ skin
  • Mushrooms
  • Kale
• Fruits
  • Dried Prunes & Prune Juice
  • Raisins
  • Figs
  • Apricots
• Seeds and Nuts
  • Pumpkin Seeds

Tips to increase iron absorption:

Eating foods that contain Vitamin C helps to increase the absorption of iron.  Fruits and vegetables like citrus fruits, melons, kiwifruit, strawberries, green leafy vegetables, broccoli and green/red peppers are good sources of vitamin C.  The following are some examples of combinations to maximize iron absorption:

• Putting meat in spaghetti sauce
• Having a spinach salad along with a meat entrée
• Try vegetarian chili that includes beans and stewed tomatoes
• Include an orange along with whole grain bread and peanut butter

Cooking food in a cast iron skillet or taking a multivitamin with iron can help to meet your needs.  It is also good to avoid coffee and tea with meals as they decrease iron absorption.

The rising rate of childhood obesity has become a major concern in this country, and a contributing factor is a decline in physical activity among children.  Video games and TV have been part of the problem, as the average person in the United States “spends an average of 19-25 hours per week watching TV and playing video games.”  This has primarily been time spent sitting down…that is, until now. 

In 2006, Nintendo came out with the Wii, which is video game system that uses a hand-held remote to sense a player’s motions.  It then translates these motions into on-screen movement.  For example, when playing Wii tennis, a player would hold the controller and swing it like a tennis racket.

You may find that it doesn’t take long to start working up a sweat or get a little winded with certain games.  So, is Wii tennis as good of a workout as regular tennis?  This is the question that exercise physiology students at the University of Wisconsin set out to answer.  These students studied how many calories are burned with the Wii vs. the sport and the results are as follows:

Please take note that all of the subjects studied were asked to simulate actual sports movement as close as possible.  It is possible to manipulate the onscreen players using minimal body movement.  However, this would not burn as many calories as what is listed in the chart above.

So, is playing the Wii as good as playing the actual sport?  No, actual sports do burn more calories and they provide more strength and cardiovascular gains because they involve full body motion.  However, Wii Sports can offer a good alternative to people who are looking for an activity that they can do at home.

There is no doubt that it is better than sitting around, and some people may find that they spend more time moving because it is fun and they enjoy the competition.  Bottom line is this…any movement counts, so do what you enjoy because you are more likely to stick with it.

Reference: Anders M. As Good as the Real Thing?  Fitness Matters.  Volume 14, Issue 4. 2008.