Best Teen Diets Nutrition Blog: Nutrition

The Paleo Diet: What Does The Science Say?

3:31 PM

Myth Buster #3: Influences On Body pH; Does Food Make A Difference?

10:07 AM

There are plenty of magazine and web articles touting the benefits of alkaline diets for weight loss or warnings on the harmful effects of the acidity on your body. However, most of these claims are NOT backed by scientific research. What does the science say about the acidity, alkalinity and other pH related effect of food? First, what is the PH? PH is a measure of acidity, presented as a scale ranging from 0 (Extremely acid) to 14 (Extremely alkaline). 7 is neutral (i.e., water has a pH of 7)

Some Foods Are Acidic.

Everyone would agree that lemons are acidic. Ever crunched into a lemon or lime? It’s worth trying (or not!) The wince you’ll do is caused by the acidity of the lemon. Many other foods are acidic to a certain degree, like sodas and juices.

Some foods are alkaline.

Some foods are slightly alkaline (their pH is over 7) such as eggs or baking soda.

When food enters your body, it becomes acidic.

After chewing, food goes into your stomach where it meets hydrochloric acid for digestion of food. Can you guess what’s next? The food in your stomach becomes very acidic, no matter the initial pH of the food.

Your body regulates its own blood pH.

Now, your food is digested and the nutrients are entering your body. Can the food change your blood pH? The answer is no. Your body very tightly regulates your blood pH to maintain balance and vital bodily functions. If your body pH drops or rises too much, you will find yourself in the ER. Fortunately, healthy individuals typically avoid this problem.

Some food can influence your urine pH.

A diet heavy in fruits and vegetables leads to a more alkaline urine and eating food rich in proteins, such as meat, makes your urine more acid. Is it important to measure your urine pH? Not at all! With the exception of kidney disease or diabetes.

In conclusion, it is not relevant to worry about your body pH or the effect of food on your pH. Don’t buy into fad diets that encourage special foods or eating to change your pH. Your body manages it very well on its own! However, eating more fruits and veggies is always good health advice, whatever the effect on your alkalinity or acidity! Another myth debunked!

Stay tuned for another Myth buster!

By Genevieve Masson, Registered Dietitian

bacteria

Myth Buster Series Myth #2: Bacteria are BAD for Your Health

4:27 PM

Have you seen the ads? “This super soap or spectacular spray will kill every single germ or bacteria that live in your house” These popular messages lead us to believe that all bacteria are BAD. Okay, I agree that most of these tiny living beings are actually detrimental to health (especially the ones growing on your cellphone or your computer keyboard! Ugh!). However, others contribute to your health. Here’s why:

Your intestine contains 10 times more bacteria than the total number of cells in your entire body.

That’s a lot of bacteria! Many different types are present in your intestine, which have their own particularities and function. But in general, their job consists in digesting the fiber included in your food (i.e., vegetables, fruits, legumes, whole grain bread) and protecting you against illness by stimulating your immune system. To keep the bacteria present in your intestines happy, eat food high in fiber and some that contains probiotics (see below).

Some types of food production require bacteria.

It might be surprising but it’s true. Let’s look at yogurt, for example. When these bacteria are added to milk and heated to a certain temperature, they acidify the milk. This process modifies the consistency of the milk proteins and makes yogurt! Bacteria are also responsible for the fermentation of cabbage into kimchi (a traditional Korean side dish).

Consuming probiotic bacteria reduces the risk of being sick.

Probiotic bacteria can be found in fermented foods such as yogurt, kefir (fermented milk), kimchi, kombucha (sweet beverage) and in supplements. Scientific research shows that probiotics contribute to health by increasing the number of good bacteria in your intestine. It helps to prevent gastroenteritis and tourista (a nasty bug some people get when traveling). Also probiotics are often recommended to patients who take antibiotics to treat an infection.

See what we mean when we say “some bacteria are actually good for you”! However, that is not the case for all bacteria; so continue to wash your hands before eating and clean up that keyboard once in a while!

Stay tune for another upcoming myth buster!

by Genevieve Masson, Registered Dietitian for Best Teen Diets

Exercise

Get Strong at Home: In-home Workouts That Boost Metabolism

12:31 PM

Strength training isn't just for big buff guys anymore! In recent years more and more people are adopting strength-based exercise as a way of life. Many forms of exercise are based in strength: rock climbing, yoga, weight training and classes like “body pump”. Strength training benefits include promoting a healthy body (from the inside out), increasing metabolism and building a strong sense of self.

Bonus #1: Increased Metabolism

A person’s metabolism (the amount of energy we burn at rest) is in part based on the amount of muscle mass we have on our body. Metabolism is also based on genetics, the part in which (sigh) we have no control. By increasing the amount of metabolically active muscle tissue we have, we increase the amount of energy we expend, even at rest.

Lifting weights (and lifting our own body weight) helps gain muscle mass, which increases the amount of energy (food) we need every day. Researchers differ on the metabolic increase we get for every pound of muscle. However, we generally understand the following:

6 calories burned per pound of muscle per day

2 calories burned per pound of fat per day

200 calories per pound of kidney per day (looking for a larger kidney?)

So lets say you were to increase muscle mass by 2 pounds and decrease fat by 2 pounds. You would see an approximate metabolic increase of 8 calories per day, which may seem insignificant. However, consider how those small changes will add up. And you will feel stronger, more independent, and ready to take on life!

Bonus #2: Strong Bones

Weight bearing exercise of any sort (walking, jogging, strength training) all increase bone mass. Several studies suggest strength training as the most effective way to keep bones strong over time.

Our maximum bone size and strength is called peak bone mass. Most of us reach our peak bone mass between the ages of 25-30. Genes play a large role in how much peak bone mass we have, but diet and exercise also play a large role.

For diet, maintain a diet high in calcium and vitamin D by regularly consuming dairy products like milk, yogurt and cottage cheese. Almonds and dark green leafy veggies also help contribute calcium to bones. Calcium fortified products like orange juice and some cereals can also boost calcium intake.

For exercise we want to stress the bones so they know they need to get stronger. Adding in a home-based strength program can keep your efforts low (no driving to the gym) and the bonuses high!

Bonus #3: Improved Self Esteem

Strength based exercise creates a sense of power, and connects mind and body, helping you take on the world! The stronger we are, the stronger we feel. Feeling stronger can translate to increased self-confidence and independence.

No gym? No equipment? No problem!! An “at home” strength training program that uses very little (if any) equipment is easy to come by. Check out these links to give you tons of great ideas to get you started:

1. Full Body Workout

2. Strength and Speed Bodyweight Workout

3. At No Equipment Strength Workout

Grab a friend and commit to getting stronger- each week. Start with 1-2 times per week and increase to 3-4 times per week as you get your routine going. Mix it up by using different on-line workouts. Hiring a certified personal trainer for program design can also be a great use of spending money.

Best Teen Diets is a research based outreach program that helps young adults learn to eat healthy and be strong. www.bestteendiets.org. Also check us out at www.winforum.org

anemia

Teen Nutrition Tips

9:48 AM

(tips for the girls and tips for the guys)

As a teenager, you have special diet requirements due to the sudden growth spurt and changes in your body. Now is the time to exchange the junk food for healthier alternatives. It’ll make you more attractive now and healthier later on.

Tips for the girls

Balance your energy levels. It's important to stay active when you hit your teens. Although your energy needs are high at this age due to all the changes in your body, adolescence can also be a time of weight gain if you’re not careful. Take part in sport and replenish your energy levels by eating moderate amounts of complex carbohydrates. These include starches rich in fiber, such as whole-wheat bread, fruit and vegetables.
Keep strong with calcium. Because of speedy muscular, skeletal, and hormonal development, your calcium needs have risen tremendously. Interestingly, 45% of your bone mass is added during your teens. So stock up on the milk, yogurt and cheese – but choose the low-fat or fat-free alternatives if you're concerned about your weight.

Bring on the fruit and veggies. Eating too little of nature’s own medicine can lead to cancer and other diseases later in life. At least five portions of fruits and vegetables are recommended per day.
Iron it up, baby. Due to the onset of your periods, a large amount of iron is lost every month. Iron deficiency can lead to anemia, which may impair your immune response and decrease your body’s resistance to infection. Anemia is also associated with a lack of energy and concentration ability – not a good thing if you want to keep up those good marks. Try to include iron-rich foods in your diet, such as liver, beans, potatoes, oats, raisins and dried peaches.
The skinny on fat If you're concerned about gaining weight, the answer is not to cut out all the fat in your diet. Some fats are actually good for you. Fish like tuna, sardines and salmon contain beneficial fats and should be consumed on a regular basis (at least twice a week). You should, however, try to cut back on pastries, baked products, junk food and sweets.
Start the day the right way. Stop that mid-morning doughnut craving dead in its tracks by eating breakfast – this way, you won’t gain those extra kilos. Plus, there’s no denying it: skipping breakfast has a definite effect on concentration and school performance levels. A generous helping of fruit, high-fiber cereal or oats, and milk or yoghurt will kick-start your day.
A to prevent acne. Vitamin A has been proven to be effective in the treatment of acne. It reduces the production of sebum – the white fatty substance found in the body’s pores. Find all the vitamin A you need in orange and red fruits and vegetables such as carrots, melons and tomatoes. Large amounts of vitamin A can, however, be toxic. So don’t overdo it.

Tips for guys
Cut the fast food. Your mom’s been telling you this for years. Fast foods tend to contain lower amounts of the right stuff: iron, calcium and vitamins A, B and C. These foods are usually sky-high in fats as well. If you eat out, try to settle for a healthier option such as pasta or a whole-wheat sandwich.
Hold back on the proteins. While protein is absolutely necessary for normal growth and development, you should be wary of overdoing it. Excessive intakes of protein can interfere with calcium metabolism, which can lead to osteoporosis later in life. Too much protein can also increase your fluid needs and this may put you at risk for dehydration while exercising.

Iron, man. Due to the build-up of muscle mass during your teens, the blood volume of your body expands. An increase in blood volume calls for an increase in dietary iron intake. It's possible to boost your diet with iron without including unnecessary amounts of protein. Try to include alternatives to meat such as potatoes, dried fruit, dark green vegetables and beans.
Zinc it up. This mineral is crucial to your body’s normal development, especially your sexual maturation. There is also some evidence that zinc can help in the prevention of acne. Work this mineral into your diet by eating moderate amounts of fish and shellfish on a weekly basis.
Fluid, fluid, fluid. It's very important to maintain a fluid balance at all times. If you're active, even more so. Exercise produces heat, and fluid is important for maintaining a body temperature that maximizes performance. A good sports drink contains all the right stuff to replace lost electrolytes. Drink at least a cup of fluid every 15-20 minutes during exercise and two cups afterwards.

Complete article at http://bit.ly/JLQjBU Additional information http://bit.ly/1beWhRk

Best Teen Diets believes the best nutrients are found in lean meats, poultry, fish, beans, eggs and nuts; fruits and vegetables; whole grains; and low-fat or fat-free dairy products. Crafting a diet that addresses your individualized nutritional needs will establish the foundation for a lifetime of healthy eating habits.

Health

Ten Tips for Healthy Holiday Eating

8:37 PM

Hydration

WHY Do I Need Water?

1:43 PM

You probably know that your body needs water throughout the day, but do you know exactly why? We found a laundry list of reasons why you should drink up!

Fluid balance. Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
Calorie control. Forget other diet tricks — drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds. The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
Muscle fuel. Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired. So for extra energy, try drinking water to push through that final set of squats.
Clearer skin. Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne. While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
Kidney function. Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let's drink to that!
Productivity boost. In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
Fatigue buster. Move over coffee — water can help fight those tired eyes too. One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp! (Not the 7-11 kind.)
Pain prevention. A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated.
Keep things flowing. Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
Sickness fighter. Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware — drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
Brain boost. A study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

For the full article: 12 Unexpected Reasons to Drink More Water This Year by Laura Schwecherl

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org

Food

New Spins on Classic Thankgiving Sides

4:13 PM

The Paleo Diet: What Does The Science Say?

The Paleo Diet: Eat like cavemen and be thin and healthy?

Definition of the “real” Paleo Diet is hard to identify.

The human genome has changed over the millenia.

Our ancestors were less healthy than we are.