Fall is our busiest season.  School is back in the session, the children are busy with fall sports and we are traveling to college football games. However, I would have to say that it is my favorite.  I love making gingerbread with the kids and the awesome smell that carries through the house. I love relaxing at the end of a busy day to George Winston’s “Autumn”. I love the crisp coolness and excitement in the air at college football games. But, one of my all-time favorite things to do in the fall is to run.  There is something about a run in the fall that is different from any other time of the year.  It is a treat for the senses.  The sound of the crackling leaves under your feet, the smell of the wood fires burning in the chimneys, the feel of the cool air, the look of the vibrant colors in the changing leaves and coral sunrises. The bugs are gone and the humidity is down. Madison, our ten year old Lab, feels it too as she is finally willing to leave from below the shaded tree and join me for the cool down. 

Running, just like any exercise, makes you feel good.  When you exercise aerobically, you release endorphins. Those endorphins reduce stress and improve your mood.  Whenever I feel tense, exercise always makes me feel more relaxed.  The more hectic life gets, the more exercise seems to help me cope.  If I have tough decisions to make, it seems gives me a clear head in which to think. 

Many people know about how exercise can help you to lose or maintain weight, control blood sugar levels and improve overall fitness. But, one very important aspect of exercise that is often overlooked is how it can improve your mood.

So, get out and enjoy the good things that both fall and exercise offer.  If you are not a runner, go for a walk.  You will be surprised at how good it will make you feel, both physically and emotionally! 

 ~ Angie

It’s Your Health. It’s Your Life. Make that change!

November is National Diabetes Awareness Month. This is an opportunity to recognize this widespread disease that can result in serious and debilitating complications, such as heart disease, stroke, kidney disease, blindness, and amputation. In the United States, 24 million people or 7% of the population have diabetes. Another 57 million Americans, or 29% of the population, have pre-diabetes. The incidence of diabetes in North Carolina is especially high as North Carolina ranks tenth in the nation.

Diabetes is an expensive disease. One out of every five U.S. health care dollars is spent caring for individuals with diabetes. The total annual economic cost of diabetes in 2007 was estimated to be $174 billion. In fact, over the past five years, the cost has risen more than $8 billion each year.

The prevalence of diabetes in the U.S. is also rising. It has more than tripled over the past 25 years. The CDC estimates that every 21 seconds, someone in the US is diagnosed with diabetes. If things continue at this rate, 1 in 3 children born today will develop diabetes within their lifetime. Research has shown that obesity is the main reason for this increase.

Besides obesity, additional risk factors for diabetes include:

• Sedentary lifestyle
• Unhealthy eating habits
• Age over 45 years
• Family history of diabetes
• African American, Latina, Native American, Asian American, Pacific  Island ethnicity
• Women who have delivered babies nine pounds or more at birth.

The good news in all this is that diabetes is a controllable disease. We can’t control our genetics, ethnicity or age, but we can control unhealthy eating habits and a sedentary lifestyle. Complications are decreased when blood sugar control is managed through health eating and physical activity. Research has shown that for every 1% reduction in Hemoglobin A1C (A1c), the risk of developing eye, kidney, and nerve disease is reduced by 40%. The A1c is an estimate of average blood sugar over the previous three months.  What this means is that if your average blood sugar is lowered by just 30 points, your chance of any potential complications is almost cut in half.

If you have diabetes, pre-diabetes or are even at high risk of developing diabetes, find a Registered Dietitian, preferably one who is a Certified Diabetes Educators (CDE). A CDE is a health care professional that teaches people with diabetes to manage their condition. Formal education, years of practical experience, and a Board Examination are required prior to becoming a CDE. RD/CDE’s will help you to learn the tools, skills and emotional support necessary to control blood sugar and decrease the risk of long term complications.

It’s Your Health. It’s Your Life. Make That change!

~ Angie

I usually do not title a Nutrition Blog with a political quote but this one fits….From JFKs inaugural address, January 20th, 1961, “…ask not what your country can do for you –  ask what you can do for your country.”

We are hearing everyday how our country needs health care reform.  We are being told that we are in a health care crisis. Democrats & Republicans alike have thoughts on what reform should be or look like.  I’m not here to debate the issue of reform.  There is no question we need changes in many things.  From prescription drug costs to health care costs, we pay dearly for ways to bring us good health. But, are we healthier?  In the debating of the reform process, there has been some talk of increasing reimbursement for preventative care.  That is a nice start.  However, the major disappointment I feel stems from the fact that there has not been a call for increasing personal responsibility. We all want somebody to shoulder the costs of health care reform.  We complain about the cost of prescription medications, the high co-pay fees and health insurance.  Where we need to start, though, is with ourselves. Our lifestyles lead us to increasingly bad health. Sure, you can make the argument that you have the right to choose how you live. I am all for  that. But what happens when you get sick?  Many research studies have looked at the impact that lifestyle plays on our health.  Do we need studies telling us that fast foods are not healthy, that high sodium diets can cause high blood pressure, that diets low in fruits & vegetables can lead to a variety of illnesses?  For confirmation of that, we don’t need to look much further than the current increase of Type 2 diabetes in our youth. Twenty years ago, that was unheard of.  Today, as our children become more overweight and obese, it has become common place.

The time has come for each of us to take health care reform into our own hands. Each of us hold the keys to better health.  We don’t need government sponsored plans to set a healthier path. Look around and seriously assess your lifestyle choices.  From foods to alcohol to smoking to physical activity.  Are you choosing habits that will help or harm you in the long run?

People often tell us that it is too expensive to eat healthy.  Sometimes it may be more costly to eat healthier.  But think of that cost as an investment in your future.  The cost of getting sick is much more than the cost of eating healthy!  It’s funny that people have no problem spending money on the latest gadgets, HD TVs, cars, hair styles,….yet fail to look at what they eat, or how physically active they are.  Unfortunately, I can not promise you a longer life or total freedom from sicknesses if you make those changes.  But, I can offer you a better chance to beat those sicknesses and the opportunity to lead a more active , and possibly, productive life. 

“And so, my fellow Americans: ask not what your country can do for your health – ask yourself what you can change to improve it!” 

Like we say at Nutrition Pair, “It’s Your Health.  It’s Your Life.  Make That Change!”  We believe that each of us have the potential to lead healthier lives.  Don’t wait for the government to make a change.  Start it yourself. Challenge yourself to eat an extra piece of fruit everyday, dine out less often, prepare more foods at home, eat more broccoli or other vegetables, or walk an extra 15 minutes.  Challenge yourself to learn more, do more and get healthier.  Remember……

“It’s Your Health.  It’s Your Life.  Make that Change!”

~John

This article was written by John and myself and was featured in the “Guest Columnist” section of the August 22, 2009 edition of The Daily Advance. 

We read Robert Kelly Goss’s article, “I am Not a Foodie”, from the August 5, 2009 Daily Advance with some interest. However, we found his assertions disconcerting. His claim, “it is now a known fact that it (milk) is laden with chemical growth hormones and antibiotics that leaches into your child’s body, changing your child’s chemistry and not for the best” is a concern. While he may enjoy organic milk, making unsubstantiated claims like that are in poor judgment. This type of sensationalism is what fuels the fears and misconceptions many people have about nutrition and our food supply.

As “Foodies”, or more correctly, Registered Dietitians, we have been trained with both B. S. and M. S. Degrees in Nutrition with courses including Anatomy & Physiology, Human Metabolism, Chemistry, Biology as well as Food Science. When claims such as Mr. Kelly-Goss’s are allowed to float with no response, it adds to the “fictional” sciences that some people follow. While I am sure you can find support for any position on the internet, we would hope that Mr. Kelly-Goss would have done more in-depth research on this topic, or at least spoken with a Registered/Licensed Nutrition Expert before sharing his fringe ideas with our community.

We have no problems with people choosing organics over conventional food. This is certainly a personal choice. However, we question the reasons for doing so. For example, there is no difference in the nutrient value of organic and conventional milk. Keep in mind, companies promoting organic consumption DO prosper when claims targeting conventional foods play on our fears. Unfortunately, the onus of proving or disproving such a claim seems to always fall on the conventional line of thinking. Look at the billions of dollars still being spent by consumers on “natural” supplements. Many tend to not question the claims they make for curing a multitude of illnesses yet question the validity or safety of our food supply. However, the claims made by many supplement manufacturers fail when held to a peer – reviewed research study.

A former college professor lived and taught by his mantra to, “think critically and analytically” when assessing ideas. That line of thinking would help many people find the true answers they are looking for when trying to improve their health. Unfortunately, critical thought and analysis were missing from the claims made in that article.

All milk, even organic milk, contains hormones. One main point that should be brought out from a physiological standpoint regarding the hormones is that the majority of these are amino acids, or proteins. If taken by the mouth, they are subjected to the contents in our gut. More specifically, they are digested by hydrochloric acid. Thus, these proteins are denatured by the power of hydrochloric acids that our stomachs produce. This denaturing will render the hormones ineffective in our bodies. A great example is that of insulin. Insulin is a growth hormone used to help regulate your blood sugar levels. In the body, insulin is created in the pancreas and delivered directly to the bloodstream. For people with diabetes that require insulin to control their blood sugars, it must be injected. Insulin taken by the mouth will become ineffective once it hits the acids in the stomach.

Another protection we have from the hormones given to cows is that many of them will be eliminated during pasteurization BEFORE reaching our milk supply. Pasteurization is an extremely effective means of killing bacteria and protecting our food supply.

It is a shame that we continue to look for magic bullets instead of taking simple steps to improve our health. Simply eating more fruits and vegetables would be a great start. Before you start to complain about the potential pesticide residue on your fruits, washing your fruits and vegetables with water will eliminate almost all of them. If you’re still not sure, add a little soap to the water and wash them like you would your hands!

Base your nutrition information on scientific evidence, which includes peer-reviewed articles and research studies. Use caution if getting nutrition information via the internet. The internet is full of scare tactics, speculations and pseudoscientific claims. Think critically and analytically about the sensationalized claims you may hear or read about. If you want to get educated about nutrition, look to Registered Dietitians. They are your source for the most reliable and science-based food and nutrition information.

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie & John

John and I are huge proponents of breastfeeding.  As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children.  As Registered Dietitians, we know that breastmilk is nature’s most perfect food.  Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria.  The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer. 

August is World Breastfeeding Month and a time to “celebrate” breastfeeding.  I participated in the University at Albany School of Public Health’s  Breastfeeding Grand Rounds earlier this month.  This year’s theme is “Breastfeeding: A Vital Emergency Response”.   This is certainly an appropriate theme, especially as we are entering into peak hurricane season here on the east coast and the threat of upcoming H1N1 pandemic flu.  What I will remember most from this webinar was the story told by a breastfeeding mother who was displaced during Hurricane Katrina.  She spoke of how difficult it was for formula feeding mothers to find formula as well as uncontaminated water or supplies.  Also, she spoke of the breastfeeding “heroes” that she witnessed–mothers who stepped in and fed the babies of mothers did not have formula or supplies.   

With breastfeeding mothers, there are no worries about formula supplies, storage or contamination.   The milk is readily available.  Plus, breastmilk protects against diarrhea–which is a huge problem in disaster settings.   

With the H1N1 threat, the Centers for Disease Control and Prevention (CDC)  is stressing the importance of breastfeeding for protection against the H1N1 (swine) flu.  The CDC states, “Flu can be very serious in young babies.  Babies who are not breastfed get sick from infections like the flu more often and more severely than babies who are breastfed.”   They are urging new mothers to initiate breastfeeding early (within the first hour of birth) and to feed frequently.  Mothers who are breastfeeding should continue, even if they become ill.  Formula should be avoided or minimized and breastfeeding maximized.  

The Academy of Breastfeeding Medicine is also recommending for mothers to continue breastfeeding if they have the virus.  If an infant is suspected to have H1N1, the infant should continue breastfeeding.   They state, “Breastfeeding is generally beneficial in limiting the severity of respiratory infections in infants but information specific to this influenza is currently unavailable. During typical influenza outbreaks, often the infant has been exposed to the virus prior to the mother’s awareness that she has an infection. It is believed that the spread of this particular virus may occur 24 to 48 hours prior to the onset of symptoms. Exclusive breastfeeding up to 6 months of age provides optimal protection.  The mother who is mixed-feeding  (breastmilk plus other liquids or foods) may wish to attempt to increase the amount of breastmilk provided to her infant. If the infant has difficulty with direct breastfeeding, pumped or expressed milk can be provided.”

I know this from my personal experience nursing my daughter.  Over Christmas 2003, John, Jonathan and I all contracted influenza.  At the time, I was exclusivlely breastfeeding Bayleigh, who was two months old.  I was so worried that she would get sick, but continued to nurse her throughout my illness.  She stayed healthy and happy while the rest of us were bedbound for days! 

Here in Elizabeth City, Jessica Williams, LPN & Certified Lactation Specialist, states:  “the unique thing about breastmilk is that every component is used by the infant in some way. It’s the ultimate recipe for a new baby and a new mom. The immunity and vitamins and minerals provided just in the first few days after delivery alone by breastmilk are remarkable!  Breastmilk was designed to nuture a baby just as a mother’s womb  has the previous 9 months prior to being born”.  Jessica teaches breastfeeding classes for expectant mothers and states that  just educating moms about the wonderful components of breastmilk sometimes is all they need to get past the “fear of the unknown”.

Jill Overton is an Occupational Therapist and a new mother to a seven week old baby girl.  Jill says,  “I breastfed my son for a full year and feel that it contributed to him having little to no stomach or bowel upset, severe illness or allergies during that first year of his life.  He was as healthy and as strong as could be!”.  Breastfeeding is also calming to new mothers, “it allows me a wonderful opportunity to bond and snuggle with my baby during an otherwise chaotic day.”

I think this quote from James Grant, the Executive Director for Unicef from 1980-1995 sums it all up:  “Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth.  Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer.  Then imagine that the world refused to use it”.

It’s Your Life.  It’s Your Health.  Make That Change!

~ Angie

Wow!  We just completed a very successful National Nutrition Month!  March kept us busy as we celebrated Nutrition Month with the Elizabeth City community.   Take a look:

Monday March 2nd – John and I provided a Nutrition Presentation for the P.W. Moore Elementary faculty members.  We followed this with a “Wellness Wednesday” nutrition and fitness tip each Wednesday during the month that was read during the morning announcements. 

Monday March 16th:  Angie presented a Nutrition Presentation to twenty five girls between the ages of 8 and 12 at Girls, Inc. in Elizabeth City.   

Friday March 20th:  John joined host Sheila Lee for the “Morning Joy” gospel radio show on ECSU radio WRVS 89.9.

Tuesday March 24th:  John and I participated in a radio interview in which we talked about the role of nutrition in chronic disease prevention with Letitia Evans on ECSU radio 89.9 WRVS.  (A special thank you to Host Greg Sampson for giving our son a tour of the station and allowing him to do his homework at your desk!  He is loving the “Parliament” CD!). 

Thursday March 26th:  John presented “Just Give me the Facts:  the Nutrition Facts”  for the Elizabeth City State University Drug Information Center.   

Saturday March 28th- Angie exhibited and participated in the “Ask the Expert” forum at “Diabetes Day:  A Three Rivers Healthy Carolinians Conference for People with Diabetes” at Edenton Baptist Church, Edenton, NC.

Tuesday March 31st:  Nutrition Pair (John and Angie with the help of our fellow RD/CDE, Kelly McCombs) exhibited at the Elizabeth City Chamber of Commerce Business Expo.

Here’s to a great month!  We’re looking forward to the 2010 celebration!

It’s Your Health!  It’s Your Life!  Make That Change!

 ~ Angie

Happy Registered Dietitian Day!  Today marks the 2nd annual Registered Dietitian Day sponsored by the American Dietetic Association (ADA).  Look for the ADA to ring the Opening Bell for the NASDAQ stock exchange tomorrow morning, March 12^th in recognition of National Nutrition Month and Registered Dietitian Day. 

What makes you unique?  We all have our own distinctive traits that make us different from the person sitting next to us. This is what makes us special.  And, this is why personalized service is so important.  It gives us the freedom to choose what we want when we want it.  Our MP3’s are loaded with OUR favorite songs.  Our DVR’s tape our favorite sports or shows so that we can watch them at a time that is most convenient for us.  Even children are getting into personalization.  They can go to “Build a Bear Workshop” and fashion a bear that reflects their own special interests. 

You are unique.  You deserve individualized attention. 

When it comes to improving health, it should be no different.  Look for a program that can be customized for your lifestyle:   your schedule, your health goals, your medical history, your meds, your culinary skills, your own cultural foods and your financial situation.    Personalization can make the difference between success and failure.  This is why diets don’t work.  They don’t tell you what to do when you go to eat at a friend’s house and they are not serving Week 2’s Thursday Supper Meal.  Diet books don’t talk back to you and are not always written by Nutrition Experts, or Registered Dietitians.  You need the knowledge and skills to make your flexible choices on your own terms. 

An eating plan should fit your lifestyle, not the other way around.  This is where a Registered Dietitian (RD) comes in.  We get personal.  Find yourself a personal nutrition coach, a Registered Dietitian. We can create a customized plan that fits your own unique lifestyle and values. Working on-on-one with your own RD to develop a plan together, taking in your own wants and needs can be exciting.  RD’s help people who want customized plans because of our in-depth training and knowledge of nutrition, medical issues, and food.  We are uniquely qualified to assess and counsel an individual with any kind of medical history or lifestyle.

Nutrition Pair will work with you on your terms, on your time schedule with your own goals in mind.  No diets allowed.  Contact us to set up an individualized on-line, phone or face-to-face appointment!

Great news in nutrition and chronic disease prevention!  This past Thursday, the Alliance for a Healthier Generation held a media event with the American Dietetic Association, medical associations, health insurers and major employers.  This was to kick off the Alliance Healthcare Initiative, an effort to combat childhood obesity in the U.S.  The plan is to offer comprehensive health benefits to children and their families to help prevent, assess and treat childhood obesity.  In doing so, children and their families will be allowed Medical Nutrition Therapy with Registered Dietitians as part of their health insurance coverage.  

As a result of this collaboration, several health insurance organizations have already added this expanded coverage, including Aetna, Blue Cross and Blue Shield of North Carolina and WellPoint.  Corporations who have joined forces to offer these benefits to their employees are Owens Corning, PepsiCo and the American Heart Association.  This initiative and coverage will include at least 4 visits with an RD and will be available to targeted groups in selected states.  North Carolina is among one of these states.   

The Alliance for a Healthier Generation is a joint effort between American Heart Association and the William J. Clinton Foundation.  The goal of the Alliance is to decrease the prevalence of childhood obesity in the U. S. by 2015 and to empower children to make healthy lifestyle choices.  The Alliance strives to create a positive atmosphere in environments that impact children’s health such as homes, schools, restaurants, doctor’s offices and communities. For more information, you can visit their site at www.HealthierGeneration.org .

I am so thrilled that health insurance companies are beginning to realize how important it is to cover prevention of medical conditions.   For so long, it has been only a reactionary approach.  For example, Medicare will cover the cost of Medical Nutrition Therapy (MNT) but only for those who have a diagnosis of diabetes or chronic kidney disease.   However, if Medicare were to reimburse for the cost of MNT in conditions such as obesity, hypertension or pre-diabetes, it is very likely that these beneficiaries would never develop a chronic disease such as diabetes or kidney disease.  MNT works.  We know this.  It works by reducing chronic disease, slowing disease progression, decreasing symptoms and reducing both hospitalizations and prescription drug use.   MNT also works by reducing health care costs.  In fact, a 2001 Massachusetts General Hospital study found $4.28 in health care savings for every $1 spent on MNT. 

If we can prevent problems before they occur, health care costs will be so much less.  That is why this new initiative is such great news.  Hopefully, other health insurance companies, including Medicare and Medicaid, will realize this and follow suit.  

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie

 Nutrition Pair participated in the North Carolina State Medical Assistants (NCSMA) Winter Seminar, “Bridging the Gap to Healthcare” held January 17^th at College of the Albemarle here in Elizabeth City.  There were 86 medical assistants from across the state in attendance. 

We exhibited at the conference and John provided the nutrition presentation “Discovering Your Path to Wellness”.  In it, he reviewed the current health of our nation as well as that of North Carolina.  For example, in North Carolina, 61% of adults are overweight or obese and 27% of adolescents are either overweight or at risk of becoming overweight (CDC, 2003).  Focusing on the health risks associated with poor lifestyle choices, John discussed ways for the attendees to improve their own health as well the health of their patients.  He stressed how important it is that we serve as healthy role models for our clients.  We also encouraged referring to a Registered Dietitian for Medical Nutrition Therapy for chronic disease management as well as prevention.  The NCSMA is a fun and lively group and we enjoyed being a part of their winter seminar.

It’s Your Health.  It’s Your Life.  Make That Change!

~ Angie

Nutrition Pair Exhibit at NCSMA

"Discovering Your Path to Wellness"