Author Archive

  • 31 Jan

    Posted by
    stephanie


    Category

    Getting the Right Amount of Fat in Your Diet

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    By Stephanie Byers, Ethos Nutritionist

    Most Americans eat too much of the wrong kind of  fat.  The public has been told by health officials that a low fat diet may prevent many diseases, but is it possible to eat too little?

    Fat molecules are responsible for important roles in the body such as hormone production, skin protection and brain function.  If a body has a particular fat deficiency for too long, menstruation may stop and the skin may become more susceptible to sun damage.   Additionally, concentration, focus and memory loss may occur.

    Extra virgin olive oil, nuts and seeds, egg yolks, fish, grass-fed organic animal fats, and saturated fats such as avocado and coconut oil are healthy and necessary in the right ratios and quantities.  A low fat diet very likely won’t contain all of the essential fats that the body needs.  People who eat very low fat diets often eat “Fat Free” products which contain laboratory-made fillers which have unknown consequences.

    As you analyze and assess your food intake, it is important to pay attention to the source and type of  foods.  Balance and variety are also a must. 

     

    If you have any questions, concerns, or interest in nutrition counseling, please call Stephanie Byers MS RD,  Ethos Nutritionist, for a free 10 minute phone consultation at 201 956-3403.

  • 12 Dec

    Posted by
    stephanie


    Category

    Tips for Surviving Holiday Weight Gain

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    By Ethos Nutritionist Stephanie Byers, MS RD

    As with most things, planning is everything. So make sure you have a game plan to avoid gaining weight over the holidays.

    • For cocktail type parties when an actual meal is not being served, decide ahead of time whether you will partake or not.  If you want to avoid temptation, eat a meal before you go.  And make sure you are, and stay, well hydrated.  Tell yourself that there is nothing here for you and don’t even look.  Or, you may try eating a light fare before you go and then be judicious about what you nosh on.  Additionally, drink lots of water or seltzer before and during the event.  
    • If you consume alcoholic beverages, drink a full glass of water or seltzer between every drink.  Alcohol is an appetite stimulant and it weakens your resolve! Avoid it, if possible!
    • If you are unable to eat beforehand, make sure the first thing you eat is either fruit or some other simple carbohydrate.  You could use a glass of half  juice, half water too.  What you are trying to achieve, is to raise your blood sugar as fast as possible without going overboard to decrease excess hunger.  When blood sugar is low there is no such thing as willpower.  Another trick, take only one of each thing no matter how delicious it is.   You can try going for the healthier, lower calorie items, but usually there aren’t enough of them to satisfy you.  If you know the person who is organizing the event, offer to bring something.  Make sure that it is healthy, but also that it is appealing to you.  Avoid your trigger foods.  Make a deal with yourself.  I must eat three pieces off the crudite platter before I can eat each savory hors d’oeuvre.  It slows you down and at least your body is happier with more of the healthy stuff.

    Whatever you do, DO NOT save up your calories (or points), by skipping meals and snacks in order to binge later. This is always a disaster for so many reasons.

    I often eat an apple on the way to an event, drink one full glass of water when I get there, and promise myself that I won’t start tasting until my water is finished. Every morning set your intention.  Visualize the day and the party and picture it going exactly how you want it to go. 

     For more nutritional support take a deep breathe and call me at 201 956-3403.

  • 15 Nov

    Posted by
    stephanie


    Category

    Alcohol Consumption: Friend or Foe?

    0

    By Ethos Nutritionist, Stephanie Byers, MS RD.

    Over the past few years, several articles touting the benefits of alcohol have appeared in newsletters from Yale New Haven Hospital, Mayoclinic, CBS News, Men’s Health, MSNBC.com, The Washington Post, and WebMD.

    The first thing to strike me is the idea that non-drinkers should become drinkers to somehow improve their health.  Alcohol is a drug and a poison to many parts of the body especially the liver and we should not lose sight of that fact.  A term often used in articles  is to drink moderately, to be distinguished from chronic and excessive with respect to use or quantity.  What they really need to do is to be specific upfront.  They are using moderate to mean one alcohol equivalent beverage per day for women and two alcohol equivalents per day for men; 4 oz of wine, 12 oz of beer or 1.5 oz of distilled spirit.  Although there does seem to be recent evidence that there are some health benefits, we must look at the bigger picture.

    One out of ten Americans have adverse consequences with alcohol consumption.  Alcohol dehydrates you which affects many things including brain function.  It increases appetite causing you to eat more.  It lowers inhibitions, and it decreases coordination by affecting the function of the inner ear.  It affects blood glucose levels and hormone levels.  Alcohol aggravates stomach and small intestine problems leading to increased risk of gastritis and reflux.  It increases the risk of osteoporosis and disrupts thyroid function.

    When is comes to the immune system alcohol is no friend.  By decreasing the bone marrow’s ability to regenerate blood cells and therefore T-cell function and anti- microbial response, by increasing viral replication and inflammatory response, alcohol increases the severity of diseases.   It decreases REM sleep causing sluggish feelings the next day.  Alcohol dilates blood vessels and decreases their clotting factor resulting in increased bleeding.
    As a drug that is metabolized in the liver, there are many drug-drug interactions.  There can also be nutrient deficiencies including the B vitamins, the fat-soluble vitamins, calcium and magnesium, etc.

    The negative aspects of alcohol are mostly associated with heavy drinking, but there is also a correlation with duration or long-term drinking.  So the question is, how many days a week are okay?  Should I abstain from time to time?  Some researchers say that drinking on an empty stomach or at certain times of the day is worse.  Additionally, there is the possibility of awakening a latent addiction problem, or just not being able to stick to the recommended levels.

    Resveratrol is found in the skin of red grapes and is the main reason for drinking red wine for health purposes.  It is a natural phenol (antioxidant) purported to have anticancer, anti-inflammatory, and blood sugar lowering properties as well as beneficial cardiovascular effects. My suggestion is to eat organic red grapes and other foods that are high in antioxidants.  While it might not be as much fun, it gives you many fewer things to worry about.

    I offer individual nutrition counseling to enhance your wellness program or to help address a serious health problem.  Please call 201-956-3403 or click here to visit our website for more information.