by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 8, 2024 | Nutrition and Health
Seven Surprising Symptoms of Iron Deficiency
Before we get into the seven surprising symptoms of iron deficiency, I want to distinguish between the different types of anemia.
What is Anemia?
The most basic definition of anemia is that there are not enough red blood cells to carry adequate oxygen in your blood through your body.
Anemia is commonly caused by a vitamin or mineral deficiency.
For example, at least five (5) different types of anemia can be related to a vitamin or mineral deficiency.
And last, but most certainly not least, Iron deficiency anemia.
First, I need to emphasize:
Because anemia can be such a complex illness,
it is important that you have your blood tested
if you suspect that you or anyone in your family might have anemia.
Iron deficiency anemia is the most common and most well-known type of anemia. However, if you start taking supplements to treat iron deficiency, and iron deficiency isn't the root cause, you will not be treating the root cause of the anemia. Not only that but you can make matters worse. This is because too much of one vitamin in your body can and will interfere with your body's ability to absorb and use other vitamins or minerals.
Anemia of any kind means that there aren't enough red blood cells in your blood. Red blood cells are responsible for carrying oxygen throughout your body. Thus, lack of red blood cells to carry oxygen through your blood will result in a lack of energy.
Oxygen is extremely important for energy!
This is why being tired is one of the hallmark symptoms of anemia.
All types of anemia can lead to feeling fatigue, however.
Thus, this is not the best way to tell what type of anemia you have.
Seven surprising symptoms of iron deficiency.
- Unusual cravings for nonfood items such as ice, dirt, or laundry detergent starch. The actual eating of nonfood items, which is more common in young children, is called “pica.”
- Chest pain, fast heartbeat, or shortness of breath
- Cold hands and feet
- Inflammation or soreness of the tongue
- Poor appetite, especially in infants and young children
- Headache, dizziness, or light headedness
- Brittle Nails
Iron deficiency is common in the following groups:
- Young children after 1 year of age
- Women during pregnancy
- Women while breastfeeding.
- People taking multiple medications, particularly the elderly
Click here for related article on what interferes with iron absorption.
So, obviously Iron deficiency means “low iron.” So how does low iron affect the red blood cell? Well, first, the hemoglobin (think: blood) molecule, which makes up red blood cells contains iron at the very center. (See picture to the right). In other words, if there is not enough iron present in the body, hemoglobin cannot be created by the body. If there isn't enough hemoglobin, there won't be enough 
red blood cells. If there is not enough red blood cells, there will a lack of oxygen available to create energy for you or your children to use.
Iron deficiency anemia is a serious illness and should not be taken lightly.
Iron deficiency anemia increases risk of illness, fatigue, delayed growth and development, and even permanent mental retardation.
Thus, it is important that you have your blood checked regularly to make sure you are healthy.
Until next time, Debbie. 🙂
Mayo Clinic on Anemia
Other Reading
5 Reasons You Need Folate
Recipes High in Iron and Vitamin C
Diet and ADHD in Children, Part 1
Why a Zinc Deficiency Might be Contributing to Your Kid's Pickiness
4 Ways I’m Being Homeschooled
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jan 7, 2024 | Cooking Tips
Flour Fables: Whole Wheat vs White Flour Baking
As you know, my husband is a cook, and I am a dietitian. An interesting thing about cooks is that they are great at cooking regular foods. However, they're often not so good at baking. This is because when a chef creates something in the kitchen, it's a little bit of that and a little bit of this. In other words, the amounts aren't exact.
This Does Not Work So Well in Baking
For example, when baking a quick bread, it's important to carefully measure the flour as well as use the correct tools, including the appropriate measuring cups. You should NEVER use a glass Pyrex-style measuring cup to measure dry ingredients. (See first picture above). This is because you need to be able to flatten the top of the cup. (See third picture above). You can't do this with a glass measuring cup, so you'll end up with an approximate amount which you don't want when baking a high-quality product. You should always use a dry measuring cup to measure dry ingredients. For example, cups similar to the ones in the second two pictures, for greatest accuracy. Personally, I believe you should sift the flour prior to measuring as well for the lightest product. Another important thing to remember is that if you just dip the measuring cup into the flour instead of scooping it/spooning it into the cup, you will most likely end up with too much flour and a heavier product.
Whole Wheat Vs White Flour Baking
This becomes even more crucial when you are using whole wheat flour. When you exchange all-purpose flour with whole wheat flour, I highly recommend you weigh the flours. For example. If your recipe calls for 1 cup of all-purpose flour and you want to exchange it with whole wheat flour:
- Weigh 1 cup of the all-purpose flour.
- Rather than measure out the whole wheat flour, simply weigh it until you get the amount you need. The amount will be slightly different, and most of the time the whole wheat flour will be heavier.
My husband has been a bit stubborn about paying attention to me when I try to explain this to him. As a result, he has created less than delicious baked goods time and time again. When we first got married, Ron was using glass measuring cups to measure his dry ingredients. Not only that, but he was using the dip method. So, of course, when I asked him to switch the all-purpose flour with the whole wheat flour, he ended up with a flat, heavy, not so tasty product.
He began using the correct tools. However, he has not been exacting in his measurements. So, after years of him making inferior baked products, I finally convinced my husband to actually weigh four different flours so he could see for himself what I was talking about.
As my husband was conducting this little experiment yesterday, it occurred to me that this is an example of true science. Observing the evidence rather than depending on another person's word is what science is all about. 🙂
I highly recommend you do this with your kids (or husband) or some other lucky person so that you can teach them a thing or two about baking.
So, back to the experiment. Ron carefully measured and weighed 1 cup each of four different kinds of flour:
- All-Purpose Enriched Flour
- White Whole Wheat Flour
- Stone-Ground Whole-Wheat Pastry Flour
- Stone Ground Whole Wheat Regular Flour
The results are in and even I am surprised by the results.
Ron used the standard scientific method including using my handy-dandy FREE scientific method sheet found here.
Here are the results of our experiment:
All-purpose enriched flour – 124 grams
White whole wheat flour – 120 grams
Stone-ground whole-wheat pastry flour – 129 grams
Stone ground whole wheat regular flour – 134 grams
I was shocked to realize that the white whole wheat flour is actually LIGHTER than the all-purpose flour. I would never have guessed this!
This is SUCH a good example of how important actual observation is when forming a conclusion.
So, to sum it up:
- When baking, if you carefully measure and use the correct tools, you will be much more likely to create a high quality finished product.
- When switching out all-purpose flour with whole wheat flour, if you weigh the flour rather than measure it, you are more likely to get a satisfactory product.
- White whole wheat flour (this is simply another type of wheat) is actually lighter than all-purpose flour, and thus, is an excellent substitute for all-purpose flour.
- When you use white whole wheat flour, you will get more fiber, magnesium, vitamin B6 as well as any phytonutrients that are removed in the all–purpose flour.
Thus, you now know one of the secrets of high-quality whole wheat vs white flour baking.
In case you are interested in going a little deeper into this subject, I did an internet search to see what else was out there. I found an awesome website (see below) that goes into detail as well as discusses another variable–how the brand you are using can also affect the weight of the flour.
Resources for You
Our Own Lightened Comfort Recipes Cookbook
Meal Planning for Kids Nutrition and Health Science Curriculum
Best Food for Psoriasis
FREE! Pumpkin Blueberry Spice Pancakes Recipe
Click this link for some baking items we have found to be extremely helpful.
https://www.cupcakeproject.com/how-much-does-a-cup-of-flour-weigh
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 23, 2023 | Nutrition and Health
I've been getting a lot of questions about iron lately. So, I decided to address the question, “What interferes with Iron Absorption?”
Antacids and Ulcer Medications
The main reason these medications interfere with iron absorption is because they raise the pH of the stomach. The lower the number on the pH scale, the higher the acid content of your stomach. Your stomach contains hydrochloric acid, which aids the digestion process. Raising the pH of your stomach will impede the absorption of many nutrients, including iron.
This is why you and your doctor have to weigh the benefits and risks of taking or not taking antacids. It's good to be aware of this issue, however, so you can work towards making sure you are eating plenty of iron-rich foods.
Cholesterol Lowering Medications
Certain cholesterol lower medications, called bile sequestrants, interfere with iron absorption. Examples of this class include cholestyramine and colestipol.
Phytic Acid
Phytic acid is an antioxidant compound found in the bran of grain and in seeds. It is the main storage form of phosphorus (an essential mineral) in plants. Phytic acid is a strong chelator of calcium, zinc, and iron. Chelators are what are used to remove excess iron when a person has too much iron in their blood. Thus, the reason phytic acid decreases absorption of iron. Again, this is a good thing to be aware of. However, this does not mean you should avoid foods high in phytic acid, because foods high in phytic acid are usually high in other important nutrients as well. Examples of high phytic acid foods are spinach and other greens, soybeans, whole grains, seeds, and dark chocolate.
Mega Doses of Vitamins and Minerals Interfere with Iron Absorption
Taking excessive amounts of vitamins and minerals interferes with iron absorption, and other nutrients as well. When studies show certain nutrients to be protective against disease, people often think they should take a supplement. The supplement industry is a multi-billion-dollar industry. And their goal is to convince people they “need” a certain supplement in order to be healthy.
The problems with this are multiple. First, of all, when studies are done, the scientists don't always know whether it is the nutrient ONLY or whether there is something else in the food studied that is contributing to the apparent protective effect of the vitamin. Not only that, but antioxidants, such as vitamin A and vitamin C, can become pro-oxidants when taken at too high of doses. When a vitamin becomes pro-oxidative, this makes it harmful to the body.
Also, taking excess amounts of vitamins will interfere with the absorption of other essential nutrients including iron, zinc, copper, and others.
This is why it is ideal for you to get your nutrients from the food itself.
Now that we've discussed what interferes with iron absorption, let's discuss how to increase iron absorption.
- Heme iron sources
Bobotie with tomato sauce
- Add vitamin C.
- Combination foods such as
- Chili, spaghetti and meat sauce
- Tacos with salsa
- Bazeen-barley dough with tomato sauce (Libya)
- Bobotie with tomato sauce (South Africa)
- Tomato chutney served with meat or whole grain/enriched bread
- Scrambled eggs with sautéed tomatoes (Chinese)
- Tomato curry with fish (India),
- Chicken with tomato sauce (Malaysia)
- Drink Orange juice or tomato juice with high iron foods
Other articles to read:
To Review the difference between heme and non-heme iron, click here.
Normal Iron Levels
Diet and ADHD in Children, Part 1
3 Superfoods that are Truly Healthy
5 Reasons why You Need Folate
6 Reasons You Need More Fruit in Your Diet
Does Food Affect Autism?
References:
https://www.livestrong.com/article/484289-medications-that-inhibit-iron-absorption/
https://www.medicinenet.com/drug_interactions_of_foods_herbs/article.htm
by Deborah Hanyon, MPH, RDN, ACE-CHC | Dec 14, 2023 | Cooking Tips
5 Ways to Avoid Holiday Weight Gain.
I had a reader ask me a couple of days ago about what she can do during the special holiday meals to help prevent weight gain. Of course, she's not unlike most of us who don't want to be rude when invited to friends and family meals. Here's my take.
We don't want to pick and choose which foods we eat when we visit friends and family for holiday meals. This is partly because many hosts are offended or hurt when we reject what they spent hours to make.
As a result of this question, I decided to talk with my readers about what I am serving for Christmas dinner, and what I will do to minimize excess poundage. Note, that I do not go for the fat-free, sugar-free Christmas choices.
First, I don't like all my foods to be fat-free or sugar-free. Second, most of my guests won't appreciate fat-free, sugar free either–especially at Christmas. Besides, I have discovered through personal experience that if I feel deprived, my long-term goals of weight management will not be successful. As MyFitnessPal recently noted,
YOU CAN LOSE WEIGHT EATING NOTHING BUT TWINKIES AND OTHER JUNK FOODS.
Bottom line is whether you consume more calories than you burn through activities of daily living and exercise.
Quickly, I just want to mention something. Food is composed of three different “macronutrients” known commonly as carbohydrates, protein, and fat. Each gram of fat in food is equal to 9 calories, each gram of carbohydrate is equal to 4 calories, and each gram of protein is also 4 calories. Thus, fat is more than twice as calorie dense as carbohydrates and protein. Thus, if your diet is high in fat, the amount of food will have to be lower to achieve calorie balance.
Remember what I just said about the “Twinkie Diet?” Well, the principle that allows it to be possible to basically eat anything you want is,
- Calories in = Calories out = Weight maintenance
- Calories in < Calories out = Weight Loss
- Calories in > Calories out = Weight Gain
For example, if I eat 1500 calories a day and use 1500 calories a day through regular activity and exercise, then I will maintain my weight. And If I eat 1500 calories and burn and extra 300 calories a day for a total of 1800 calories used, I will lose weight over time. In contrast, if I eat 1500 calories and only use 1200 calories, I will gain weight over time.
One pound is equal to 3500 calories. So, if you have a 300-calorie deficit, you will lose 1 pound every 11-12 days. If you have a 300-calorie surplus, you will gain 1 pound every 11-12 days.
1. Remember that Portion Sizes Matter
The first and most important of the 5 ways to avoid holiday weight gain is to remember that portion sizes matter.
To not feel deprived, and to be successful in long-term weight loss and maintenance, I have discovered that I can eat any food within reason.
So, rather than focusing on what I “should” or “shouldn't” eat, I have found it's much more efficient to be aware of portion size. However, it is important to remember that portion sizes will have to be smaller for foods that are more calorie dense if you want to maintain your weight or lose some extra weight. This is why I use a calorie counting app to keep track of my calorie intake.
Since having my son, I have struggled with my weight. When I got serious about losing the extra 40 pounds or so that I gained when I stopped breastfeeding, I learned that keeping track of my calories keeps me on track. Most recently, I have lost 15 pounds this way. My app of choice is MyFitnessPal. But there are others that are good as well.
And just to make sure I'm being clear; I'm not suggesting you eat junk food all day. It's just an extreme example to illustrate a crucial point that most diet fads don't acknowledge. One specific food group is not the enemy.
Below are the foods I'm going to serve for Christmas and their calorie content. I got this information from MyFitnessPal. I just love My Fitness Pal! I've written about this app before.
CHRISTMAS DINNER PLANNED FOR THIS YEAR
Beef Loin New York Steak Roast – Weight of roast before cooking is 4.56 pounds (16 oz per lb.; 16 x 4.56 = 73 ounces raw weight divided by 4 oz serving =18.25 servings without trimming – According to MyFitnessPal app, 4 oz = 250 calories (3 ounce is size of deck of cards).
Normally, if there is a lot of visible fat, you can remove the fat to save calories, but this roast doesn't have a lot of visible fat, so that won't be an option.
Cheesy Baked Rice – My son absolutely LOVES this, and he wants me to make it more often than just Christmas. However, I save it for Christmas so that it will be more special. I use Basmati Rice in most of my rice dishes because it adds a nutty flavor which is much more interesting than plain rice. I got the original recipe from Chowhound several years ago. But I've made a couple of changes.
1) Regular butter instead of unsalted butter mainly because I don't want to spend extra money buying unsalted butter when I don't use it that much.
2) Regular chicken base/broth
3) Reduce the amount of salt from 2 1/2 teaspoons to 1/2 teaspoon salt.
I will never understand using all those unsalted ingredients, and then adding extra salt! Just my own opinion. Not only that, but I have NEVER used that much salt in any recipe I have made. But I regress…
4) 2% milk in place of heavy cream, which no one will hardly even notice despite that this is the first year I've decided to do this. The reason is the recipe has butter and cheese which have plenty of fat (and flavor) on their own.
The original recipe says that it makes 6-8 servings. However, my experience is that it makes quite a bit more than that. But, for the sake of not underestimating calories I am using 8 servings, 396 calories with the changes I'm making. The original recipe has 525 calories.
Roll – Calories will vary depending on type of roll. For example, the rolls we served at Thanksgiving were whole wheat, but they had 190 calories! In contrast, 2 oz sourdough dinner roll has 150 calories. Plus, butter, if you use any 100 calories per tablespoon.
1/2 roll = 75 calories. Therefore, I usually half one with my mom, with 1/2 tablespoon butter, that's only 125 calories (75 for roll and 50 for butter). This is why breads, grains and other carbohydrate rich foods have a reputation for making you fat.
This is because people don't pay attention to how much they are eating. So,
2. REMEMBER THAT PORTION SIZE COUNTS!
I know this is the same as the first way to avoid Holiday weight gain. But IT'S REALLY IMPORTANT!!!
In fact, it is the most important of the five ways to avoid holiday weight gain.
Broccoli – without butter – 1/2 cup = 15 calories, with butter – 1/2 cup with 1 teaspoon butter – 47 calories
Slow Cooker Cranberry Sauce (from McCormick) 1/2 cup = 89 calories. (I made this at Thanksgiving. It is so good)!
Dutch Apple Pie – 1 serving 360 calories.
150 calories for 1/2 cup regular ice cream
So total for regular serving sizes: 250 calories for 4 oz roast, 396 calories for 1/2 cup rice, 225 calories for sourdough roll with 1/2 tablespoon butter, 47 calories (broccoli w/butter); cranberry sauce, 1/2 cup 89 calories, Dutch Apple pie 360 calories, regular vanilla ice cream 150 calories per 1/2 cup.
Total calories including apple pie and ice cream: 1517
My calorie allowance when I don't work out is only 1330 calories!!! BUT it's only one day, and you can save calories by eating less of everything.
If you cut serving sizes in half, you will be down to 1/2 of 1517, which is 759. You can also take the ice cream off completely or have only ice cream on the dessert.
One of the best ways to decrease portion size without noticing so much is to use smaller plates. If you tried to put all those foods on a regular size dinner (9 oz) plate, you would have to put a lot less of each to fit. Standard size is about 12 ounces and 6 ounces for dessert plate.
3. CUT DOWN ON THE SNACKS!!!
In previous years, our family has gone too crazy with the pre-dinner snacks. Not only were we doing some serious calorie loading, but we weren't as hungry for the main meal, and didn't enjoy the meal as much.
Now that I'm watching my calories more, I am limiting snacks served.
For example, for Thanksgiving, we had carrots, potato chips, onion dip, wheat thins, cheese, grapes tomatoes. Other years we've had all that PLUS 2-3 other kinds of chips and crackers, salami, nuts, ranch dip, avocado dip, and there's only five of us! Now that's just ridiculous.
So, for Christmas, it's carrots, tomatoes, cauliflower, one type of chip, one type of cracker, cheese, and onion dip (made from Lipton Onion Soup Mix and sour cream).
Eat lots of carrots, tomatoes, cauliflower, or serve vegetables you like and enjoy so that you will want to eat them. For the main meal, I'm serving broccoli because my son wants broccoli for most meals, and we didn't have broccoli on Thanksgiving. If you like broccoli, eat lots of it! Without butter, it hardly has any calories, plus it's super good for you!
5. EAT A LIGHT BREAKFAST
I put the snacks out around 1:00. So, theoretically this could be our lunch. (We usually eat dinner around 6 pm). With a light breakfast, and smaller portion sizes, I just might stay close to my calorie allowance. For example, I might have yogurt, fruit and a slice of toast, or a bowl of nice whole grain cereal with a banana.
But remember, it is calories consumed OVER TIME, not just one day that makes a difference in overall calorie balance. So, if you eat a bit less the day before and a bit less the day after, you will have a balance and will be successful with long-term weight management. My Fitness Pal shows you your daily intakes and has an option for 7 days so you can see if there's an overall deficit or surplus over time.
Also remember that one pound is equal to 3500 calories. So, you won't gain weight from going overboard one day in the year, if you aren't regularly consuming more calories than you are using in your daily living.
6. EXERCISE the day before and the day after (and the day of, if possible).
Can I be honest?
One of the main reasons I exercise regularly is so that I can eat more. That's right!!! (If all I could eat was 1300 calories a day, I'd be in BIG trouble weight-wise).
I also exercise because it calms me down. This is a bonus and can be helpful during the holidays when dealing with the extra stress that comes with the joy of the season (including the stress of all those relatives you don't have a good relationship with).
My gym won't be open this Christmas, so that means if I want to burn extra energy, I must exercise at home. I will not exercise on Christmas but will have an extra good workout the day before and the day after.
In past years, a few of us have gone on walks after dinner. That's a really effective way to burn extra calories and to refresh yourself. Noone in my family likes walking, and I don't like to walk alone. This is a good example of how you have to find what works for you. If you like walking, this is an excellent idea, and something you can integrate into your everyday living.
Just a few thoughts for now. Until next time…
Merry Christmas!
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by Deborah Hanyon, MPH, RDN, ACE-CHC | Sep 3, 2023 | Nutrition and Health
Foods that Reduce Stress
When you’re stressed out, the foods you’re turning to are highly likely to be traditional ‘comfort’ foods. For example, big meals, take-out, fatty foods, sweet foods, and white breads and grains, even excessive alcohol.
It's true that when you turn to these types of foods, you often feel better. However, eventually, you're likely to feel worse. This is because when your body isn’t getting the right nutrition, you feel less energetic, and less able to concentrate and focus. So, what kinds of food help reduce stress?
Foods that Reduce Stress
Filling up on whole grains, vegetables, fruit, low fat dairy and lean proteins is a suitable place to start.
These basic staples provide your body optimum amounts of nutrients. Not only that, but they work to fight both physical and mental health problems. Plus, these foods are less expensive than eating out!
Some of the best stress relieving foods include:
Avocado
Avocados are a creamy and versatile fruit. They can be eaten in a range of ways. For example, raw, in sauces, dressings and dips, or in a smoothie. Avocadoes have the properties to stress-proof your body. they also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit. These antioxidants and vitamins boost the benefits of avocadoes even more. However, be careful with portion control when eating avocado, as it is a source of good fats.
Blueberries
If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a fantastic way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanins. Blueberries are linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind. Thus, eating more blueberries may help you to better deal with stress.
Chamomile Tea
Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials. These trials have shown that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.
Chocolate
Dark chocolate is best for you because it contains more flavanols and polyphenols than milk chocolate. Flavanols and polyphenols are hugely important antioxidants which can help combat stress.
Beef
Grass-fed beef is not only kinder to the planet and to animals, but also good for people, too. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef as well as higher in omega-3 fats.
Oatmeal
Oatmeal is a healthy, filling comfort food. And oatmeal contains health properties to make you feel better from the inside out. For example, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin. This may calm you down and help you feel less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
Walnuts
If you’re looking for a healthy snacking option which will help you control your stress levels, walnuts are an excellent choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack or part of a healthy dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
Pistachios
Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Green Leafy Vegetables
Leafy greens, including kale, spinach, collard greens, and broccoli are full of nutrients and antioxidants to fight off disease. Dark leafy greens are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
Fermented foods
Finally, eat fermented foods such as yogurt can help to keep your gut healthy. A healthy gut will improve your mental health and reduce stress levels. Beneficial bacteria, known as probiotics, are found in fermented foods including yogurt, kefir, and sauerkraut. The action of probiotics is shown to positively affect your brain chemistry.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
As I mentioned previously, foods laden with sugar, are overly starchy, or greasy contribute to stress.
Eat stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, or pistachios. Or sip on a fruit smoothie with avocado and leafy greens. Overall, when combating and dealing with stress, it’s important that your diet is balanced.
Make sure most of your meals include foods that reduce stress. You will feel healthier overall, and your mental health will improve as well.
A good example of a healthy, stress-busting menu would be:
Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries OR
Pumpkin Spice Pancakes with Fresh Blueberries
Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts
Lunch: A whole-grain pasta salad filled with plenty of leafy greens
Afternoon snack: Dark chocolate
Dinner: Grass-fed beef with vegetables
Before bed: Chamomile tea
Of course, this menu is just an example. But it gives you a promising idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt, or avocado! As the saying goes, you are what you eat. So, make sure that primarily, you’re filling yourself up with foods which are good for your mental health.
For healthy versions of comfort foods, check out my cookbook here.
Click here for some healthy recipes I have found recently.
Below is a super popular course I created to help your kids learn how to plan some healthy, budget-friendly meals:
Meal Planning for Kids
Other Things You Might be Interested in:
Benefits of Dark Chocolate
3 Reasons Fermentation is Fun
Reduced Fat Alfredo Sauce
30 Steps to Living a Healthy Lifestyle
by Deborah Hanyon, MPH, RDN, ACE-CHC | Jul 31, 2023 | Nutrition and Health
It is much less common for kids living in developed countries such as the United States, Canada, Australia, and Europe to be deficient in protein. But it is a risk that should be taken seriously, especially if you have a picky eater in your house. Knowing why protein is important is the first step to understanding the potential severity of protein deficiency, especially to growing children, and pregnant and breastfeeding women. Educating yourself on which foods are high in protein as well as how much protein is needed during different life stages will help you prevent protein deficiency from being an issue in your family's home.
There are many reasons why protein is important to a person's diet.
- The body uses protein to make antibodies, which are important for a strong immune system.
- Protein is necessary to produce enzymes. Enzymes are the chemicals that break down foods and enable cells to complete chemical reactions in a timely manner.
- DNA/RNA synthesis is not possible without certain amino acids that make up proteins.
- It is important for the repair of skin, organ and other tissues and cells, including hair. It is also important for maintaining fluid balance in the blood, and for properly functioning enzymes and hormones. In fact, enzymes and hormones ARE proteins.
- Higher amounts of protein are required when a person is sick or recovering from an illness. Also, when a woman is pregnant or breastfeeding, protein requirements are increased. There is also an increased need for high quality protein when there is damage to the body cells, such as post-op recovery and healing after bones are broken.
- Protein makes up 20-30% of muscle, 50% of bones, 20-30% of the liver, 30% of blood, and a substantial percentage of skin and hair.
A good example of the importance of protein AND iron is Hemoglobin.
Hemoglobin is the protein in blood responsible for carrying oxygen throughout your body.
Note also that a hemoglobin molecule also contains an iron atom.
So, if there is not enough iron or protein in the diet, there will be insufficient hemoglobin. This means the ability of the blood to circulate oxygen throughout the body will be depleted. Thus, both Iron and protein are important for healthy blood and a healthy person.
Proteins are made up of amino acids which are the building blocks of life.
Amino acids are necessary to build healthy muscles, and for proper nerve function.
If there is a protein deficiency in the diet, there could be:
- Stunted growth
- Poor muscle mass
- Edema (water retention in cells)
- Thin and fragile hair
Extreme cases of Protein Malnutrition are called “Kwashiorkor”
Difference Between Essential and Non-Essential Amino Acids.
Essential amino acids must be eaten through foods in your diet, and non-essential amino acids do not.
The following are the eight essential amino acids that must be taken in through the diet.
Tryptophan is a precursor to the important neurotransmitter serotonin. It has been shown to help some migraine sufferers who get what are known as “serotonin headaches,” though evidence is conflicting. Food sources include beef, turkey, chicken, flax seeds, almonds, eggs, and English walnuts.
Tyrosine is important for making sure the brain is producing adequate amounts of the feel-good neurotransmitters L-dopa, dopamine, norepinephrine, and epinephrine (adrenalin). It is also important for proper thyroid function and healthy skin. Foods rich in tyrosine include whole grains, oats, pork, milk, cheese, and other dairy products, soy foods, including tofu, avocadoes, and bananas.
Valine is essential for proper organ function, especially the liver and gall bladder. This amino acid is also important for balancing nitrogen levels in the body. Valine deficiency could lead to myelin sheath damage (the myelin sheath protects nerve cells), which in turn could lead to nerve damage. Foods rich in valine include tuna, snapper, cheese, soy protein, chicken, and nuts.
Isoleucine is necessary for the synthesis of hemoglobin, a major constituent of red blood cells. It is also important for stabilizing blood sugar and energy levels. Isoleucine is found alongside valine in many foods, including soy protein, chicken, lentils, chickpeas (garbanzo beans), and liver.
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Leucine is important for growth and repair of muscle and bone tissue, and for wound healing. Leucine is also important in helping to stabilize blood sugar levels and for Growth hormone production. The best food sources of leucine are animal protein. The best non-animal protein sources are nuts and seeds.
Lysine is necessary for preventing glycation, which is the sticking together of sugar molecules with protein molecules without proper enzyme regulation. The result is what are known as “glycation end products (AGEs).” It is also important for proper growth, and for keeping cholesterol levels down. Lysine is found in foods such as soy products, chicken and milk.
Methionine is a supplier of sulfur, which is necessary for collagen production. Collagen is one of the most abundant proteins in the body, and is important for healthy bones, skin, hair, and nails. Methionine also has a fat dissolving effect and helps to prevent fatty liver. This amino acid is a building block in the synthesis of other proteins such as carnitine, melatonin, and glutathione. Food sources of methionine include nuts, eggs, beef, sesame seeds, Brazil nuts, and fish. Unfortunately, extraordinarily little methionine is found in fruits and vegetables.
Phenylalanine: There are two forms of Phenylalanine, L-Phenylalanine and D-Phenylalanine. It is the L form that is an essential amino acid and that must be taken in through the diet. L-Phenylalanine is important to produce Tyrosine, another essential amino acid, as well as serotonin, norepinephrine and epinephrine, the feel-good neurotransmitters. Food sources include pork, chicken and turkey, yogurt, cheese, and milk.
Phenylketonuria
There is a medical condition known as “Phenylketonuria” or “PKU.” This is a genetic disorder that results in a person not being able to breakdown phenylalanine. This has hampered studies done on the effectiveness of phenylalanine for treatment of certain other disorders including depression.
There is a third category of “Conditionally essential” amino acids that applies to exceptional circumstances. For example, babies born prematurely sometimes cannot synthesize them. The conditionally essential amino acids are Arginine, Cysteine, Glutamine, Glycine, Proline, and Tyrosine. I will talk about this in another post.
Click Here for a free printable handout that shows the recommended minimum protein intake for kids as well as a brief list of the best sources of high-quality protein.
Here is a delicious recipe that is both high in protein and rich in other important nutrients as well.
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