Tag nutritionist

Published by Manila Bulletin, September 23, 2014

Have you ever wondered why you still get acne in your 30s, 40s, even 50s? Contrary to what we believed in, acne breakouts don’t only happen during puberty. Adult men and women may suffer from this horrible skin problem too.

Many factors cause acne: sleep deprivation, hygiene, oily skin, and reaction to some cosmetics. What about food, you ask? What specific foods cause acne?

Perhaps you are one of those who kept blaming chocolates and peanuts for your zits. These foods have long been falsely accused if I may say so. There is no scientific evidence that shows a particular food is related to the development of acne. Therefore, let us not single out chocolates or peanuts for that matter. Instead, let us look at the role of diet in general in relation to the development of acne.

The skin has sebaceous glands that produce oil or sebum to lubricate the skin. When there is an excess in the production of sebum, the sebaceous gland ducts get blocked which may cause bacteria to proliferate and cause acne. Studies have shown that sebum production is influenced by a hormone called Insulin-like growth factor 1(IGF-1) which is very important for growth and tissue build up in the body.

A diet high in simple sugars (high glycemic index carbohydrates) causes an elevation of the blood sugar level. This in turn increases the body’s production of the Insulin-like growth factor 1 (IGF-1).

Carbohydrates like rice, bread, fruits, and vegetables are converted into glucose or sugar in the body. Glucose is very important because it is the primary source of energy for the brain and body. However, excessive consumption of carbohydrates especially from simple sugars like sugary beverages, candies, and processed foods that contain high fructose corn syrup like cookies and baked products increases IGF-1 which can greatly influence the development of acne. It is important to practice portion control and to choose carbohydrates sources like whole grains, breads made from whole wheat and whole grains, fruits and vegetables.

Recent studies have also linked the consumption of cow’s milk to the increase in production of IGF-1. This could be due to the IGF-1 hormones present in cow’s milk. However, as a dietitian consultant, I do not recommend anyone to stop drinking milk for this reason alone. Milk is a rich source of calcium and vitamin D, which promotes bone health. A cup or two of milk per day is beneficial. Incorporating adequate amount of milk to a well-balanced diet will definitely not cause acne or aggravate acne breakout.

It is important to nourish the skin from within not only to prevent acne but to have good skin integrity, prevent cuts and infection as well as delay aging. Consume more foods that are rich in antioxidants, vitamins A, C, E, and omega 3. Below is a list of skin-friendly foods that will keep your skin healthy.

• Yellow and orange colored fruits and vegetables like sweet potato, carrots, squash, banana, citrus fruits, papaya.

• Green leafy vegetables like malunggay, spinach, pechay

• Tomatoes and tomato products

• Blueberries and other berries, grapes

• Tuna, salmon, sardines, and other fatty fishes

• Walnuts and other nuts

• Legumes like beans, peas, lentils, soybeans

• Soy milk

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Published by Manila Bulletin, September 16, 2014

I grew up associating chocolate with the expression of love. Blame it on the chocolates selling like hotcakes during Valentine’s day. A book suggested that this connection started with Emperor Montezuma who drank 50 golden cups of chocolate every day as an aphrodisiac before going to his wives. Could there be a scientific explanation for this?

Research studies have shown that chocolate goes beyond matters of the heart to health. It contains flavanols which are phytonutrients derived from plants. You see, chocolates are plant-based and can be eaten by vegans or vegetarians. The flavanols act as antioxidants that fight off free radicals. Think of free radicals as highly charged molecules that damage cells in the body. The flavanols block the damaging effects of free radicals by neutralizing them. Put more simply, free radicals are like terrorists in our body and the flavanols are the soldiers that protect our body cells from the terrorist attacks. Free radicals have been linked to cancer and other diseases.

Flavanols improve blood pressure and enhances blood circulation by preventing platelets (blood cells) from clumping together and becoming sticky which could block the flow of blood, oxygen, and nutrients in the body. This blood flow enhancing effect may have been the basis for Emperor Montezuma’s ritual of drinking rich chocolate before lovemaking after all.

By promoting blood flow, flavanols also enhance brain function. In 2006, Harvard University did a study among elderly subjects on the effect of daily consumption of 900 mg of flavanols for one week. Results showed an increase in blood flow to the brain. Patients with dementia have decreased brain blood flow therefore flavonols may be potentially beneficial in reducing the risk of dementia.

Flavanols also play a great role in keeping the immune system healthy by suppressing compounds that causes inflammation. An inflammation causes an immune response and too much of which are responsible for arthritis, heart diseases and autoimmune diseases like Type I Diabetes Mellitus. Instead of protecting the body, the immune system attacks the healthy cells.

Despite the many health benefits of chocolates, be mindful of the amount that you eat. After all, chocolates contain calories, sugar and fat. Portion control is key!

If you want to know more about the benefits of chocolates and how to make them, fulfill your chocolate dreams at The Chocolatier hands on workshop by A-List Professional Health Consulting Co which will be held on September 28, 1:30 p.m. to 5:30 p.m. at The Den, Marriott Manila. Call 586 3194 or email [email protected] for inquiries and reservations. Limited slots available.

When my maternal grandmother was still living, I used to visit her whenever I can. We would eat lunch or dinner together. However, as she got older, I found her taste preference quite “revolting.” She sprinkled large amounts of sugar on her rice! She also ate mango with rice! I asked her several times why she ate that way and each time she would just answer: “My food tastes bland.” I didn’t understand what she was going through until I got into college and studied nutrition and dietetics for mature or older adults.

According to Paul Y. Takahasi, M.D. of Mayo Clinic, “Some loss of taste and smell is natural with aging, especially after age 60.” Poor nutrition, deficiencies in Vitamin A, zinc, folate and Vitamin B12, medications, chronic illnesses, and diminished sense of smell greatly affect taste acuity. Decline in taste and smell sensitivity may lead to decreased appetite, decreased food intake, and eventually, malnutrition and weight loss. Although, food intake may also be affected by factors other than just taste sensitivity according to a study on Taste Acuity and Aging conducted by Savitri K. Kamath, PhD, RD published in The American Journal of Clinical Nutrition. We have about 2,000 to 9,000 taste buds on our tongue but at the age of 70, studies suggest a 70 percent decrease.

Eating at any age should be both nutritious and pleasurable. But how can we meet both requirements among the elderly? If you belong to this age group or if you are taking care of a mature adult, take charge of your meals and say no to bland and unpalatable dishes by applying these simple tips:

FLAVOR AND AROMA

It is common to just add more sugar and salt to enhance the flavor of food. However, this practice may wreak havoc with one’s blood sugar level and blood pressure.

Intensify flavor and aroma by using herbs, spices, lemon or lime, flavor extracts, strong flavored ingredients like onion, garlic, ginger, chili, pepper, sharp and flavored low fat cheeses, flavored vinegar, and oils. While oils like olive oil, sesame oil and nut butters add flavor, remember to use sparingly because these are after all, fats. Use two to three times the amount of herbs and spices. These do not contain calories, sodium and sugar so they are safe to add to dishes.

Condiments like soy sauce, fish sauce, bagoong (shrimp paste), monosodium glutamate (vetsin), ketchup, and powdered mixes contain sodium. Too much sodium intake could affect blood pressure.

Avoid the strong bitter taste of caffeinated beverages like coffee which could temporarily diminish taste sensitivity.

TEXTURE

The texture of food adds to the mouthfeel and overall eating experience which makes up for the loss of taste or smell.

Mature adults can have a variety of texture on their food—soft, smooth, chunky, chewy, crunchy, or a combination of all these. For example, crushed crackers can be added on smooth soups. Top salads, oatmeal, yogurt, low fat ice cream, and pudding with chopped nuts and sliced fruits. Add crunchy vegetables to rice. The trick is to combine and make sure that ingredients can be easily chewed, swallowed and not cause choking.

If chewing or tooth loss is a problem, visit a dentist be given proper dental care.

TEMPERATURE

Serve hot food to enhance flavor followed by something cold to refresh the taste buds. Be cautious about serving food with extreme temperatures because it will decrease the flavor or worse cause burning sensation and damage to the lining of the mouth and tongue. Extremely cold foods can also cause numbness or painful sensations in the mouth.

COLOR

Serve colorful meals by adding garnishes, fruits, and vegetables. Variety is the key! A simple yet attractive plating would make meals more appealing. Add fresh tomatoes, parsley, basil, or other fresh herbs. This will surely brighten up a boring meal.

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Are you a Ruler, an Hourglass, an Apple or a Pear?

Women’s bodies were not created equally. Some are slim, some have wide hips, others have broad

shoulders, the list just goes on and on.

 

Now the million dollar question is, which one is the most beautiful body shape?

Is it the ruler? Think Gwyneth Paltrow.

Is it the hourglass? Think Beyonce.

Could it be the apple? Oprah Winfrey perhaps?

Or the pear shape like Kim Kardashian?

 

I couldn’t make up my mind because I don’t know the answer.

However, I know that everyone can feel and look beautiful whatever their body shape is. How? Read on..

 

Love.Your.Body

– self-acceptance is the first step to feeling and looking beautiful. Whatever body shape you have,

be thankful you have hands, feet, eyes, a nose and a mouth. Imagine if you had 3 eyes!

You are God’s creation. You are fearfully and wonderfully made therefore, you are beautiful. 

Yes, say that to yourself again and again.

 

Learn.Your.Style

– when it comes to choosing what to wear, remember to WEAR THE RIGHT SIZE! Please my dear

beautiful women I beg you, do not try to fit into a dress that is one size smaller. It will only make you

look like you’ve put on weight. Just the same, wearing a dress one size bigger will only make you

look like a scarecrow! Wear clothes that flatter your greatest assets. Choose the right shade and

pattern that will suit your skin color and body shape. Bright colors like yellow if you want to look wider and

dark shades like black if you want to look slimmer.

 

Live.Your.Life

Healthy is the new sexy! We may have different body shapes but we have one thing in common.

We all have to live a healthier lifestyle if we want to be beautiful inside out. Let go of unrealistic goals.

Aim for optimum healthy weight range. Take pleasure in eating a variety of foods sans the guilt.

Choose a physical activity that will not only make you burn calories but you also find enjoyable.

Gym for some, yoga for others, sports, walking the dog, whatever… just get moving!

Lastly, learn to manage stress for it is part of life. De-stress by taking time to just BREATHE!!! Pray!

Read! Listen to music. Sleep. Whatever will refresh your mind and stabilize your emotions for a few

minutes, do it! The world will not end if you take 10 minutes off to just Relax. Chill. Breathe.

 

A woman who has a sound mind, a healthy body and a strong spiritual life will feel and look beautiful

inside out.