Ask the Nutritionists: Answers to Your Nutrition Questions

By George Rapitis

Do you have a question about proper weight loss or need ideas for healthy eating? Are you confused about what are the right foods to eat?  Is nutrition a subject you would like to know more about but find there is much conflicting information?

 

In this book, nutrition expert George Rapitis fields questions from people around the world. These questions range from heart health and sports nutrition to toddler eating habits and low carb diets. This book contains over 100 questions, alphabetically arranged, with easy to understand answers. You’ll also find healthy recipes and simple dietary recommendations for improving conditions such as high blood cholesterol, high blood pressure and body weight.

• Language: English
• Publisher: AuthorHouse
• Release date: Aug 16, 2005
• ISBN: 9781452032481

George Rapitis

George Rapitis is a seasoned nutritionist who teaches healthy cooking seminars in Garden City, Michigan. He holds a Bachelor of Science degree in Dietetics from Madonna University and culinary arts certificate from Schoolcraft College, both in Livonia, Michigan.  George has provided nutrition counseling to clients, has written material for books and health Web sites, and has appeared on television as an expert in the nutrition field.  George enjoys vacationing in Greece during the summertime.   Kathy Thames is a registered dietitian with a Masters degree in Clinical Nutrition from Rush University in Chicago.   She has been practicing for over twenty years and is also the co-founder of www.simplecooking.net, a nutrition and cooking interactive website. When Kathy is not driving her four children to school, dance or sports, she likes to hike with her husband, run, read and try new recipes.     Dr. Delia M. Garcia, MD, FACR, who contributes the foreword for this book, has practiced radiation oncology for over 20 years.  Listed in “America’s Top-Rated Physicians” as a leading expert in breast cancer, she is a local and international speaker and has published numerous scientific articles and book chapters. She is in private practice in St. Louis, Missouri.  Outside of her office, she can be found cheering for her children’s hockey teams, decorating her vintage 1926 home, or tending the garden.  

Book preview

Acid Reflux

Question –

I have been to a doctor because of laryngitis. He said I had some small amount of throat irritation but no other concerns. My question is I have a very hard time eating spicy foods which makes me cough. What type of food should I eat until I get over my problem? I am taking 3/4 teaspoon of baking soda in water, to reduce acid. Is this worthwhile?

Answer –

To prevent excessive gastric-acid production, avoid acidic foods, including citrus fruits, vinegar, tomatoes, soda and coffee. Pamper your throat by eating light soothing foods, including soups, oatmeal, steamed vegetables, and yogurt. Try adding a little honey to your milk also. Dairy products help to coat the lining of your throat. Baking soda as an antacid may reduce the acid but is not recommended for long term use.

ALMONDS

Question –

What can you tell me about the health benefits of nuts such as almonds?

Answer –

In the Iowa Women’s Health Study* women who ate nuts such as almonds frequently, compared to those who seldom ate nuts, reduced their risk of fatal heart disease by 57 percent. Here are a few of the reasons nuts are good for your health:

• Nuts are high in unsaturated fats that seem to lower the (bad) LDL type of cholesterol and raise good (HDL) cholesterol.

• Nuts provide essential fatty acids and vitamins. Raw nuts provide thiamin, folic acid, niacin and vitamin E and other powerful antioxidants. Nuts are an excellent source of minerals including selenium, an antioxidant shown to reduce the risk of certain types of cancer and the risk of asthma. Also, nuts provide heart healthy copper and magnesium, manganese, zinc and iron.

An ounce of nuts contains as much as 7 grams of fiber- the same as a cup of cooked spinach. This soluble fiber may play a role in lowering LDL Cholesterol. A research study at California’s Loma Linda University found that adding 250 calories of nuts (about 36 almonds) to daily intake every day for six months did not cause weight gain. Although, calorically dense, it may be that nuts’ combination of fiber, protein and fat slows digestion, provides satiety ( a feeling of fullness) , thereby decreasing total intake for the day.

• Nuts contain between 1.2 and 6 grams of protein per ounce. When combined with grains and legumes, they provide all the necessary amino acids to make a complete protein. Specifically, the amino acid, arginine, a precursor to nitric oxide which is important to help keep blood vessels relaxed and open and helps prevent clotting thereby decreasing risk for heart disease and Alzheimer’s disease.

In a nutshell, one ounce of these nuts contain

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Often, nuts are preserved with sulfites, watch labels.

*( Hu FB et al. Frequent nut consumption and risk of coronary heart disease: prospective cohort study. BMJ 1998;317:1341-45.)

Artificial Sweeteners

Question –

I have given up my 20 oz. Diet Coke each morning in keeping with a more healthy diet. Would you advise substituting the caffeine free version or would I be better off staying away from artificial sweeteners altogether?

Answer –

Did you know that one 20 oz. diet soft drink contains almost 6 packets of artificial sweetener? Drinking colas in the morning replaces food and drink that would give you nutrients you need to start the day.

Saccharin- was discovered in 1879 by researchers at Johns Hopkins University. It is one of the most studied food ingredients. Although the totality of evidence indicates saccharin is safe for human consumption, there is controversy over its safety. The basis for the controversy rests primarily on findings of bladder tumors in some male rats fed high doses of sodium saccharin.

Stevia- A shrub native to Paraguay, used for over 1500 years by the native Guarani Indians. A herb with an abundance of positive effects. The whole leaf contains numerous phytonutrients and trace minerals and is much sweeter than sugar without negative effects. It does not contain the negative side effects reported with the use of artificial sweeteners including aspartame, however, it is new to the market, long terms effects of the use of Stevia have not been determined.

NutraSweet-Aspartame- Equal or NutraSweet is the brand name for the artificial sweetener aspartame which is actually 180 times sweeter than sugar (sucrose). Aspartame was discovered accidentally by James Schlatter in 1965 while testing an anti-ulcer drug for G.D. Searle Company. There is a seemingly endless list of side effects from aspartame ingestion. Since it was discovered, scientists have found adverse effects through experimentation including brain tumors, headaches, vision loss, and many other neurological problems.

The FDA and Centers for Disease Control continue to receive a stream of complaints from the population about aspartame.

The answer is WATER!

When thirsty, drink water always. We recommend eating your calories rather than drinking them.

Beer

Question –

Hi,I try to follow the Food Guide Pyramid with my diet. I was wondering, if beer is made from grains, would beer be part of the grains group?

Answer –

Beer is obtained by the alcoholic fermentation of a malted cereal, usually barley malt and sometimes other starchy material, and to which hops have been added. So you are correct in saying that beer is prepared from grains however, beer also contains alcohol and none of the nutritional benefits of whole grains. Beer should be used sparingly. Official advice is to limit consumption to two drinks a day (male) or one drink a day, (female). [One drink = 12oz beer; or 1.5oz spirits; or 5oz wine.] Moderate alcohol consumption may decrease risk of heart disease and stroke.

On the other hand, over consumption of alcohol can have detrimental health risks including obesity, liver disease and alcoholism.

BODY MASS INDEX

Question –

What is the body mass index?

Answer –

Established by the federal government as a standard to determine obesity, Body Mass Index is calculated by dividing your weight in kilograms by your height in meters squared. A Body Mass Index between 18.5 and 25 is ideal. People with a BMI between 25 and 29.9 are overweight and a BMI greater than 30 indicates obesity. A BMI of 30 or above increases the chances of serious health risks such as heart disease, diabetes, and high blood pressure. Body Mass Index is not a foolproof measurement. Muscle tissue weighs more than fat tissue, BMI calculation doesn’t recognize the difference between muscle and fat an aggravating footnote for people who spend a lot of time at the gym. For those who lead more sedentary lives however, BMI can be a useful indicator of general fitness. See the following page for a chart of the Body Mass Index.

The table below has already done the math and metric conversions. To use the table, find the appropriate height in the left-hand column. Move across the row to the given weight. The number at the top of the column is the BMI for that height and weight.

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BLOOD PRESSURE

Question –

Can you recommend a sample eating plan to help lower my blood pressure?

Answer –

DASH which means "Dietary Approaches to Stop Hypertension" is a clinically proven diet plan that has been shown to lower elevated blood pressure levels by reducing total fat, saturated fat, and dietary cholesterol by increasing your intake of fruits, vegetables, and low-fat dairy products. The following is a sample healthy menu plan designed for anyone but would also help control blood pressure. Avoid overly processed foods because they are high in sodium.

Breakfast

1 cup low fat yogurt plain, 8-10 almonds, 1/8 cup ground flax seeds, 1 medium banana

Lunch

1 bowl navy bean soup, chicken breast on whole wheat bread,

mixed salad greens with tomatoes, 2 tsp olive oil dressing

Dinner

3-4oz. Salmon, 1 cup brussel sprouts, 1 medium baked potato,

fresh greens salad with vinaigrette dressing

1 cup fresh fruit

Snacks

Mixed nuts, almond or peanut butter on celery sticks, apples, pears, grapes

Drinks

Freshly made vegetables juice and lemon balm tea, water

Breakfast Ideas

Question –

Hi there! Could you possibly give me some breakfast ideas that are 50% carbohydrates, 30% fat, and 20% protein plus some fiber?

I’m not the hugest fan of eating grainy stuff first thing in the morning, I like to save that for my mid-morning meal of oatmeal, and I traditionally like to have eggs with vegetables and fruit first thing, but I can’t seem to figure out this ratio, and pick suitable foods.

Answer –

For every meal, be sure you have protein, carbohydrate and fat.

Here is a delicious breakfast suggestion for you that contains eggs, veggies and fruit. It is very similar to an omelet only easier to prepare. You can add your favorite vegetables and add a side of your favorite fruit.

FRESH VEGETABLE FRITATTA (for 6-8 persons)

4 Egg whites( well beaten) or 2 whole eggs

1 red pepper

1 green pepper

1 Spanish onion

2 ripe tomatoes, diced

2 sprigs fresh basil

2 tablespoons olive oil

Oregano, thyme, fresh-ground black pepper (dash of each)

Heat sauté pan with olive oil. Over medium heat, lightly cook the freshly cut vegetables (1/2" strips). Add oregano and thyme, then gently toss. Keep vegetables firm, do not overcook. Remove from heat.

Beat 4 eggs whites pour into heated non-stick frying pan, lightly oiled.

Add vegetables to top. Arrange colors, do not stir. Cover and cook over, low heat until eggs are firm. Loosen and slide onto warm platter. Serve with your favorite fruit.

May be prepared in large Pyrex dish and baked in oven at 325 degrees.

Nutrition information: Calories 160 ,Fat: 5 grams, Carb: 13 gram, Fiber 3grams, Chol. 163mg, Sodium 305mg.

Brain Nutrition

Question –

What can I eat to do better on my tests in school?

Answer –

Your brain needs fuel just like the rest