Mitzi Dulan- America's Nutrition Expert » vitamins

Top Foods for Flawless Skin

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Fri, 04 Mar 2011 11:00:03 +0000

When you skin starts to become dry or break out, you most likely run to the pharmacy and grab the latest moisturizer or anti-aging cream. Seldom do we stop and think that our diet may be contributing to our skin issues. While there is no magic cure for perfect skin, the following foods do promote healthy skin, especially now during wintertime when cold weather can wreak havoc on our hands and face.

Low fat dairy, dark orange and dark green veggies contain vitamin A that helps to heal damaged tissue.

Blueberries, blackberries, strawberries and plums contain antioxidants that protect cells and improve cell health. Veggies such as artichokes, beans and pecans are also high in antioxidants.

Salmon and flax seed contain omega-3 fatty acids which contribute to skin elasticity and strength.

Olive oils that are cold or expeller processed or extra virgin contain vitamin E that preserves collagen and prevents wrinkle formation.

Green tea exhibits anti-inflammatory properties that may prevent the risk of skin cancer.

Water is important in preventing dehydration and also preserving healthy skin. Water flushes toxins out of the body that may cause skin breakouts.

Hass avocados and almonds are other healthy skin foods. While honey is a great ingredient to make your own honey beauty recipes!

Research assistance provided by Jessica Bennett

Disclosure: I am a nutrition spokesperson for the Hass Avocado Board, National Honey Board, and Almond Board of California.

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Diet Quiz III

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Mon, 11 Oct 2010 11:11:01 +0000

Back by popular demand, here is Diet Quit III. Lots of nutrition misinformation exists today so test your nutrition IQ below – myth or truth? Also check out Diet Quiz Part I and Diet Quiz Part II.

Always shop the perimeter for the healthiest food.

Myth. While I’m certainly not disagreeing that fresh fruits, vegetables, lean meats, whole grains, and low-fat dairy can be found on the outside of the supermarket, there are some healthy options found in the aisles that don’t deserve to be neglected. Ingredients like dried beans, whole grain pasta, canned tomatoes (make your own pizza OR pasta sauces!) and oats for morning oatmeal are found in the aisles. Also, food manufacturers and grocery stores have caught on to the “shop the perimeter” message and are adding in unhealthy options in those areas to entice you to shop more. Always, always, read ingredient lists – or better yet, choose lots of whole foods like fruits and vegetables that don’t need ingredient lists!

Diets are not always the best way to get healthy.

Truth. A typical “fad” diet will usually emphasize the restriction of certain foods or entire food groups as the best way to lose weight. Anytime that you restrict your calorie intake so drastically you will certainly lose weight, but this is not a long-term result! As soon as you stop following the diet and return to your previous eating habits, it is very likely that any weight you lost will be put back on. The best, and most effective way to lose weight and keep it off for the long-term is to follow a healthy lifestyle plan instead of a diet – plan to eat a variety of delicious, nutritious foods, and plan to be active every day or at least 4-5 days a week. Implement changes to your entire lifestyle and you will begin to see the benefits!

Going vegetarian or vegan is a great way to lose weight.

Myth… sort of. Some studies do report vegetarians and vegans having lower body weights and/or fat mass, but this should not be your motivation for trying out these types of diets. Simply put, vegetarian and vegan diets can be done very poorly if you choose less-than-ideal foods. Think about it – cookies and chips can be vegetarian, right?! It’s important to make sure that you’re getting all of the protein and calories you need on these diets, not to mention certain important vitamins like iron and vitamin B12. Again, speak to an R.D. if you have questions about these kinds of diets – they’re the nutrition experts!

Assistance provided by Megan Skinner

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Go, Grow, Glow Principal for Healthy Living

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Thu, 01 Jul 2010 11:18:34 +0000

You may think that nutrition is too difficult; that there are too many rules to keep in mind. Yes, there are a lot of target numbers, exceptions, nutrients, and more, but really it is simpler than you think. How you feel when you are eating well is the ultimate way to track your nutrition. Instead of worrying about meeting the dietary guidelines for every nutrient, follow the Go, Grow, Glow Principal for healthy living.

In this principal, food requirements are broken down into three broad categories. Incorporating these three groups will bring you to a healthy, balanced state.

GO
Carbohydrates are the main source of energy in the body. They are broken down most readily and provide a quick boost of energy. It is best to choose whole grain carbohydrates because the processing to make white bread, flour, or rice removes a lot of the important nutrients. The part of the grain that is removed is where the fiber and many vitamins are housed. Fiber in whole grains helps to keep you feeling full longer and keeps your digestive track regular. Good choices of carbohydrates are brown rice, oatmeal, whole wheat bread, and quinoa. Aim to have around 45-55 % of total calories from carbohydrates.

GROW
Protein is the nutrient important for growth and development of the body. Protein is composed of various amino acids, which are the building blocks of muscle, cell structure, and DNA. The best choices are lean protein because they have less total fat and saturated fat. It is important to remember that protein can come from non-animal sources. Beans and nuts provide good low-fat options for vegetarians and meat eaters alike. Aim to have 20-30% of total calories from protein.

GLOW
A diet rich in plant-based foods is essential in maintaining a healthy glow. Fruits and vegetables are high nutrient dense without having high energy densities. This means that they have a lot of vitamins and minerals without a lot of fat and calories. Vitamins and minerals are important for physiological functioning to maintain all of the chemical reactions. Many vitamins also function as antioxidants, which are substances that go around collecting free radicals that would otherwise cause damage to the cells. Aim to have 4-5 servings per day of both fruits and vegetables.

Research Assistance by Kaylee O’Connell

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5 Ways to Retain Nutrients While Cooking

America's Nutrition Expert: Mitzi Dulan, RD, CSSD — Wed, 03 Feb 2010 11:51:38 +0000

5 Ways to Retain Nutrients While Cooking

With the economy the way it is, we can’t help but brainstorm about the

innumerous possibilities how we can save money. It’s pretty much

become second nature to finger through weekly sales papers, or return

the bag of Roma tomatoes you had just picked out after noticing

another kind was $1 less per pound. I know I do.

What if I were to tell you that there was also certain things you can

do to retain maximum amount of nutrients in your food and best capture the flavor during the cooking process? After all, we’ve already gotten the money-saving principles down…why not take the extra step towards healthy cooking.

The bigger the better…when it comes to chopping vegetables because fewer vitamins are destroyed because less of the vegetable’s surface area is exposed to air.

Use as little water as possible. Let’s put it this way, water-soluble vitamins are easily dissolved and washed away by water. Therefore, the less you use, the more you will preserve the nutrients. The best way to destroy vitamins is by cooking in an uncovered pot of boiling water.

Consider the time and temperature. Put simply, the longer the cooking time and the higher the temperature, the more nutrients are lost because of the fact that many vitamins are sensitive to heat and air exposure (specifically vitamin C, the B vitamins and folate).

Cover Lovers. When cooking, always cover your pot to hold in the steam and heat to help reduce cooking time. Don’t let that heat get away by leaving your pot open!

Raw, raw, raw is in. You don’t need to go on a “raw diet” to eat raw food. Try to eat fruits and vegetables raw whenever you can (or cook just until they are crisp and tender) to avoid destroying any vitamins.

And that, ladies and gentlemen, are 5 different and FREE ways you can avoid destroying vitamins during the cooking process.

Which one do you use on a regular basis? What are your suggestions for retaining nutrients while cooking?

With the economy the way it is, we can’t help but brainstorm about the innumerable possibilities how we can save money. It’s pretty much become second nature to finger through weekly sales papers, or return the bag of Roma tomatoes you had just picked out after noticing another kind was $1 less per pound. I know I do. What if I were to tell you that there was also certain things you can do to retain maximum amount of nutrients in your food and best capture the flavor during the cooking process? After all, we’ve already gotten the money-saving principles down…why not take the extra step towards healthy cooking.

The bigger the better when chopping vegetables because fewer vitamins are destroyed because less of the vegetable’s surface area is exposed to air.
Use as little water as possible. Let’s put it this way, water-soluble vitamins are easily dissolved and washed away by water. Therefore, the less you use, the more you will preserve the nutrients. The best way to destroy vitamins is by cooking in an uncovered pot of boiling water. Instead, try microwaving or steaming vegetables instead of simmering/boiling.
Consider the time and temperature. Put simply, the longer the cooking time and the higher the temperature, the more nutrients are lost because of the fact that many vitamins are sensitive to heat and air exposure (specifically vitamin C, the B vitamins and folate).
Love that cover. When cooking, always cover your pot to hold in the steam and heat to help reduce cooking time. Don’t let that heat get away by leaving your pot uncovered!
Raw, raw, raw is in. You don’t need to go on a “raw diet” to eat raw food. Try to eat fruits and vegetables raw whenever you can (or cook just until they are crisp and tender) to avoid destroying any vitamins.

And that, ladies and gentlemen, are 5 different and FREE ways you can avoid destroying vitamins during the cooking process. Which one do you use on a regular basis? What are your suggestions for retaining nutrients while cooking?

By Mitzi Dulan with research assistance provided by Monica Lobo.

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