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The Explorer – February Issue Stories
This Month: The Nutrition Issue
Click on the links below to read each article:
Does Nutrition Really Matter?
 A well-planned and maintained diet can assure you are receiving a proper balance of foods structured to include limits on the intake of calories, salt, etc. that require some regulation. Diet and nutrition ideas to know about.
Registered dietitians help with nutritional information and other special dietary needs, such as cooking with reduced levels of salt for a person with high blood pressure or ways to reduce fat and sugar for an overweight person. Registered dietitians provide medical nutrition therapy, including use of supplements, as treatment for all nutrition related conditions and diseases.
Registered dietitians ("RDs") receive credentials from the Commission on Dietetic Registration of the American Dietetic Association upon completion of requirements including a minimum of a bachelor's degree, a supervised practice program and the successful completion of an examination. Re-certification requirements are based on completion of continuing education credits.
Nutritional therapy consists of the use of diet and nutritional supplements to achieve optimum health and well being. One on one nutrition consultations are usually offered for those looking to address specific health conditions with a nutritional approach. It may be a specific health concern such as a digestive discomfort, hormonal imbalance or stress, or you simply may wish to boost your health and vitality.
If you think you are getting sufficient nutrients but still are not either maintaining or losing weight, or if you feel run down, consider enlisting the help of a nutritionist to aid in your pursuit of improved health. A nutritionist can try to identify vitamin deficiencies and help diagnose metabolic conditions that may be impeding weight loss.
Nutritionists and registered dietitians can design menus that are healthy, well balanced and nutritious.
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Senior Nutrition: Tips for Creating a
Well-Balanced Diet
 Thinking of trading a tired eating regime for a nutrient-dense menu? Good for you! It’s easy and delicious.
Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and poorer choices later in the day.
Breakfast – Select high fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey.
Lunch – Keep your body fueled for the afternoon with a variety of whole-grain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese.
Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried.
Snacks – It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus.
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Should You Try a Gluten-Free Diet?
 If you have symptoms or feelings such as nasal allergies, low back pain, asthma, autoimmune-rheumatoid arthritis, dermatitis, eczema, endocrine disorders, hypertension, gastrointestinal diseases, lymphoma, neuropathies, acute psychosis, feeling a general sense that something is not quite right, feeling constantly on edge, anxiety, irritability and moodiness, brain fog, hard time staying focused especially in a class or lecture, general aches and pains anywhere in the body short term memory difficulty you may want to try a gluten-free diet for three months.
The diet must be completely gluten free, not just reducing gluten intake. You may have been tested for gluten allergies and no gluten allergy or sensitivity was found. This may not matter as often moderate or mild gluten sensitivities can cause significant discomfort and the test often doesn't detect mild or moderate gluten sensitivities. A gluten free diet isn't hard, especially if your improvements are significant enough to make it worthwhile to stay gluten free. Many people become able to enjoy their lives much more after stopping gluten.
A gluten free diet means avoiding such products as wheat,oats, barley, rye or their derivatives (including: bread, breading, buns, rolls, croutons), couscous, orzo, bulgar, duram, malt, malt vinegar, rice pilaf, seitan, semonlina, soy sauce, spelt or stuffing. There are web sites that give substitutes and most health food stores know how to make suggestions for gluten free baking and cooking. Drinks, such as ale, beer, bourbon, brandy, cognac, gin, malt liquors, rye, scotch, vodka and root beer have gluten in them.
Gluten free foods include meats, seafoods, fruits, vegetables, amaranth, arrowroot, beans, buckwheat, corn, millet, nut flowers, potato, quinoa, rice, soy, tapioca, and vinegar (except malt vinegar). Gluten free alcohols include champagne, port, rum, tequila, wine and potato/grape vodka. Gluten is also in many soaps, shampoos and cosmetics.
Have fun with the gluten free experiment. Some people only feel better and better during the experiment. A few experience some moodiness and intense cravings. Holistic doctors, nutrition professionals, and Integrative Manual Therapists can make this easier.
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