While Laura Cipullo and the Laura Cipullo Whole Nutrition Team work on some new and exciting projects, you may notice less posts on the Eating and Living Moderately Blog. We have created a “blog shelf” below to keep you entertained and educated. Get caught up on the latest nutrition education by clicking on each year below. We will send you nutrition updates, but we will not be inundating your mailboxes on a weekly basis. If you want weekly “love” and inspiration, subscribe to our Mom Dishes It Out blog for weekly posts and recipes. Mom Dishes It Out provides expert advice from mom Registered Dietitians and mom Speech Pathologists on the “how to” of health promotion!
The EALM Blog Shelf
Please feel free to peruse our posts organized by year below. Or take a look at the categories listed at the bottom of the page to find a post in the desired.
Life after menopause… By Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team
Menopause, the permanent end of menstruation and fertility, is defined as occurring 12 months after your last menstrual period. Women typically enter peri-menopause and then menopause in their 40s and 50s. The average age for menopause is 51.1 The transition into this phase in a woman’s life cycle and living optimally thereafter can be ameliorated through diet and physical activity. Embrace life after menopause by following these five tips for living life healthfully.
Eat your estrogen through soy! Soybeans contain a hormone-like substance called phytoestrogen. It can mimic the effect of estrogen and have a vast impact on your overall health before, during, and after menopause. Fermented forms of soy are ideal. So choose miso, tempeh, natto, tofu and young soybeans in the pod known as edamame. Stick with eating soy in the real form rather than via supplements and bars.2
Stand up straight. Now is the time to use light weights to counter osteoporosis. Osteoporosis, otherwise known as weak bones, is due to risk factors such as age, genetics, and dietary deficiencies in both calcium and Vitamin D. Women experience an increased rate of bone loss during menopause and for the ten years thereafter. Though osteoporosis is not reversibleat this age, woman can manage, slow and or even stop it by strength training among other things. The act of weight training increases the activity of osteoblasts (bone building cells) and increases muscle strength which counters the effect of gravity. The effect of gravity on weak bones is observable as “hunch back.” So stand strong—and be sure to incorporate light weights or resistant weight training twice a week.3
Prevent weight gain in the waist area that is often associated with menopause. All you have to do is curb carb consumption at meals. With a decrease in estrogen, women are likely to see an increase in belly fat. While you cannot reverse aging, you can prevent a wide waist by limiting carbs at mealtime. When you eat carbohydrates and even protein, a hormone known as insulin increases to transport the carbohydrates (also known as sugar) into your blood cells. When insulin levels rise, research demonstrates there is likely an increase in belly fat deposition. Therefore, if you prevent insulin from spiking by minimizing the amount of carbohydrates you eat at a meal, not only will you be cutting calories, but you will also be preventing excess belly fat deposits. Women should use 45 grams of carbohydrate per meal and 15 grams of carbohydrate per snack as a guide.4
Stay happy and heart healthy with essential fatty acids. Omega 3 fatty acids are associated with decreased depression, inflammation and triglyceride levels.5 And women are more likely to experience both depression and heart disease after menopause.6 The key to omega 3 fatty acid intake is first ensuring that you are eating the right form—the fish form such as wild salmon, trout, bass and canned chunk light tuna. These fish contain higher amounts of the omegas known as DHA—docosahexaenoic acid. DHA is the specific fatty acid studied whereas the vegetarian sources of omega 3 fatty acids (pumpkin seeds, walnuts and even algae) contain ALA—alpha-linoleic acid. Only ten percent of ALA gets converted to the beneficial form of DHA. So go fishing for dinner.5
Decrease vaginal discomfort…including dryness and incontinence. Some tricks of the trade help to reduce the pain and improve your sex life. During and after menopause, there can be thinning and inflammation of the vaginal walls. The decrease in the hormone estrogen affects the moisture level causing vaginal dryness and “pelvic relaxation.” Incontinence is the inability to hold urine from your urethra due to pelvic relaxation.7 The positive news is that research from the Mayo Clinic suggests limiting alcohol, caffeine and or acidic foods to lessen irritation. Practicing yoga and kegel exercises and participating in vaginal physical therapy can reduce pain and even incontinence.8
1. “Menopause.” Mayo Clinic. Mayo Foundation for Medical Education and Research, 24 Jan. 2013. Web. 26 May 2014. <http://www.mayoclinic.org/diseases-conditions/menopause/basics/definition/con-20019726>.
2. Hyman, Mark, MD. “How Soy Can Kill You and Save Your Life – Dr. Mark Hyman.” Dr. Mark Hyman. DrHyman.com, 25 Feb. 2013. Web. 24 May 2014. <http://drhyman.com/blog/2010/08/06/how-soy-can-kill-you-and-save-your-life/#close>.
3. “General Facts on Osteoporosis.” National Osteoporosis Foundation (n.d.): n. pag. Web. 24 May 2014. <http://nof.org/files/nof/public/content/file/2681/upload/899.pdf>.
4. Cipullo, Laura. The Diabetes Comfort Food Diet Cookbook. New York: Rodale, 2013. Print.
5. “Fish Oil: MedlinePlus Supplements.” MedlinePlus. U.S. National Library of Medicine, 04 Sept. 2013. Web. 26 May 2014. <http://www.nlm.nih.gov/medlineplus/druginfo/natural/993.html>.
6. “Depression in Older Persons Fact Sheet.” NAMI. NAMI – The National Alliance on Mental Illness, Oct. 2009. Web. 24 May 2014. <http://www.nami.org/Template.cfm?Section=By_Illness&template=/ContentManagement/ContentDisplay.cfm&ContentID=7515>.
7. “Urinary Incontinence.” NAMS. The North American Menopause Society, n.d. Web. 23 May 2014. <http://www.menopause.org/for-women/sexual-health-menopause-online/causes-of-sexual-problems/urinary-incontinence>.
8. “Yoga, Kegel Exercises, Pelvic Floor Physical Therapy.” NAMS. The North American Menopause Society, n.d. Web. 23 May 2014. <http://www.menopause.org/for-women/sexual-health-menopause-online/effective-treatments-for-sexual-problems/yoga-kegel-exercises-pelvic-floor-physical-therapy>.
Headline: Sign Your Girls Up For Team Sports this Fall!
Healthy and Happy: The Positive Role Team Sports Play on Adolescent Girls By Lauren Cohen and Laura Cipullo Whole Nutrition Services
Do you remember what middle school was like for you? If you’re like me, you probably try not to remember. Being a teenager is difficult. Between the physical changes, social changes, and mental changes, overwhelming is probably an understatement—and that’s not even including schoolwork! And then there are the girls. The pressure and social anxiety to “fit it” is exacerbated by the feeling that you need to wear the right clothes or carry the right backpack or have the right friends. As many times as we try to profess that all girls feel it (yes, even that “it” girl!), it is an isolating and lonely sensation. While we can’t eliminate the discomfort that comes along with being a teenage girl—we can work to improve it.
New research suggests that team sports may be the answer to helping adolescent girls live happier, healthy lives. While research is continuing to expand our knowledge as to why this is the case, the results show a varied and wide impact. In an essay published by the World Health Organization, the benefits of participation in team sports are classified into five categories; physical, mental, social, intellectual/ educational development and reproductive health.
Physical health is improved in two ways. First, it can reduce the risk for diseases that often affect children and adolescents including diabetes and high blood pressure. Secondly, it can reduce the risk for chronic diseases that often develop later in life including cancer, diabetes, and coronary heart disease. Physical activity also continues to prevent childhood obesity, which has a close relationship with adolescent depressive disorders.
The National Institute of Mental Health reports that roughly 11% of adolescents develop depressive disorders by age 18—and girls are twice as likely to have a depressive episode then boys. While that is a scary statistic, it is important to remember that there are many ways to combat and understand depressive disorders. Team sports are one of them. It has a positive effect on a young girl’s physiological well-being and can reduce levels of anxiety and depression. There are new studies that suggest physical activity as a treatment option – since it often acts as an anti-depressant and lowers stress levels.
An article published by the LA Times in April 2014 recently addressed a study suggesting that calling a girl “too fat” by people close to her are more likely to become obese by age 19. The link seems to be emotional—if girls feel bad about themselves, they turn to food for comfort.
With lower levels of stress and increased physical health, studies show an upward trend in academic and intellectual success. There is also a higher rate of interest in graduation from high school and college with a lower rate of dropouts and higher GPAs—particularly in math and science. Socially, these team players experience a sense of belonging, a community, and teammates who share a common interest and goal.
Limited research also suggests that inclusion in team sports gives young women a sense of pride, respect, and empowerment towards their bodies.
In many settings, adolescents may be encouraged to view their bodies as sexual and reproductive resources for men, rather than sources of strength for themselves. Early studies conducted in the US have found that adolescent girls who participate in sports tend to become sexually active later in life, have fewer partners, and, when sexually active, make greater use of contraception than non-sporting girls.
-Girls Participation in Physical Activities and Sports: Benefits, Patterns, Influences, and ways Forward; Bailey, Wellard, Dismore
With increased rates of adolescent pregnancy and poor sexual health & education, the hope that young women will display bodily empowerment and respect is certainly desirable and correlates with participation in team sports.
As we already know, physical activity already has such a wide range of positive impacts that reach from muscle toning to mind toning. When we add the element of team building and comradeship, it really might be the best mixture for adolescent girls. Even if practice is just once a week, sign up! The tools she gains and the resources she learns are the very skills that teach us to live a happy and healthy life.
I Scream, You Scream, We All Scream For Lycopene! By Alyssa Mitola, RD and the Laura Cipullo Whole Nutrition Services Team
What is Lycopene? Lycopene is a powerful antioxidant. Although chemically related to vitamin A, lycopene does not function in our bodies like the vitamin. Rather lycopene serves as the most powerful antioxidant of the >600 carotenoids, riding our body of harmful free radicals and oxidizing species. Lycopene is a red pigment found in fruits and vegetables. You may already know that tomatoes are a rich source of lycopene, but lycopene is also found in guava, papaya, watermelon, grapefruit, and apricots.
Lycopene is constantly being researched for its potential health benefits, most notably in relation to cancer and cardiovascular disease. The strongest research comes from lycopene’s role in preventing prostate cancer. Many studies have found that people with higher intakes of lycopene have reduced rates of prostate cancer (Giovannuci et. al 1995; Zu et. al 2011). In addition, a 2013 study published in the British Journal of Medicine showed people consuming higher amounts of lycopene had less incidences of cardiovascular disease. Researchers are also currently investigating lycopene’s role in sunburn, gingivitis, osteoporosis, asthma, and mental disorders.
The health benefits of lycopene are numerous and we should try to include sources of lycopene daily. However, this does not mean lycopene should be taken as a supplement. Rather lycopene should come from a diet rich in fruits and vegetables. Lycopene is actually more bioavailable (available to our bodies) when it is heated. Therefore foods like tomato puree, tomato sauce, tomato paste, and tomato juice are even richer sources of lycopene. When purchasing tomato-based products, be sure to look out for no sodium or low sodium products. Eating lycopene with a healthy, fat like olive oil, will also increase your body’s ability to absorb the lycopene. With tomatoes in season get your fill of lycopene. Serve your tomatoes with some olive oil or make some homemade salsa, a tomato salad, or a fresh pot of tomato sauce!
1) Giovannucci E, Ascherio A, Rimm EB, Stampfer MJ, Colditz GA, Willett WC. Intake of carotenoids and retinol in relation to risk of prostate cancer. J Natl Cancer Inst. 1995;87(23):1767-1776.
2) Fielding JM, Rowley KG, Cooper P, et al.: Increases in plasma lycopene concentration after consumption of tomatoes cooked with olive oil. Asia Pac J Clin Nutr 14 (2): 131-6, 20.
3) Holzapfel NP, Holzapfel BM, Champ S, Feldthusen J, Clements J, Hutmacher W. The Potential Role of Lycopene for the Prevention and Therapy of Prostate Cancer: From Molecular Mechanisms to Clinical Evidence. Int J Mol Sci. 2013;14(7): 14620-14646.
4) Zu K, Rosner BA, Clinton SK, Loda M, Stampfer MJ, Giovannuci E. Dietary Lycopene, Angiogenesis, and Prostate Cancer: A Prospective Study in the Prostate-Specific Antigen Era. JNCI J Natl Cancer Inst (2014) 106 (2).
5) Jacques P, Lyass A, Massaro JM, D’Agastino B. Relationship of lycopene intake and consumption of tomato products to incident CVD. British Journal of Nutrition (2013), 110, 545-551.
6) Story E, Kopec RE, Schwartz SJ, Harris GK. An Update on the Health Effects of Tomato Lycopene. National Institute of Health Annu Rev Food Sci Technol. 2010; 1: 1-24.
To go along with tomorrow’s blog post on the importance of eating both pre- and post-workout, we wanted to give our EALM readers a head start to enter this great giveaway! The prizes include a 1-hour private session at Kinected Pilates Center and a gift from Power Crunch. To enter this giveaway take a peek at the details below:
Aging Nutritionally andGracefully By Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team
If there is one thing working against us when it comes to aging it’s..…TIME. It is true that as we get older, we age. While we can’t turn back time, we can try to keep our bodies as healthy as possible to help us feel better, stronger, and more energized. Here are three of our favorite books that discuss diet, health, and lifestyle recommendations that can help you feel younger by keeping your mind and body in a state of wellness:
This book describes the aging process in a fun, easy-to-read way. It does an excellent job of intertwining medicine and nutrition. It has tons of useful tools like the YOU Tool 2 “Ultimate Work Up”-a fantastic list of tests you should be sure to inquire about at your next doctor’s visit. You also offers a 14-day plan that includes dietary changes, exercise routines, meditation, and relaxation plans. This book reminds you that caring for the mind and body together are equally important. It also includes interesting little known facts. For example Roizen and Oz note that you should remove your dry-cleaned clothing from the plastic-wrap, as soon as you get home to prevent the chemicals from becoming trapped. There is a great chapter on other toxins that you may find in your environment as well. I am going to head to my closet right now to remove the plastic from my dry-cleaning.
In Younger Next Week , my colleague registered dietitian Elisa Zied points out that crash dieting is not the solution to aging. In fact she explains that crash dieting increases cortisol levels, leading to both weight gain and aging! Zied’s 7-day vitality plan offers manageable ways to make permanent lifestyle changes that can lead to improved health and wellness. This plan is supposed to be repeated weekly so that it eventually becomes a lifestyle. Elisa states “it’s about finding a sustainable balance in your food and food choices” (Page 189). Finding balance, not only in food choices, but also in our schedules is important. Elisa offers countless examples of structured meal plans, tasty recipes, and creative “stressipes” to get you started on living a more balanced life. I am really excited to try Strawberry-Walnut Cinnamon French toast (Page 216) for breakfast next weekend!
This book may look intimidating at first, but when you crack it open it has some very practical advice. Eat, Drink, and Be Healthy: Harvard Medical School Guide to Healthy Eating is one of my favorites! Dr. Willett provides a review of some of the quick-fix diets and why they do not work. He also includes his own version of the USDA pyramid, which I find to be very useful. This is a great book if you want to learn about nutrition science. This book focuses more on the diet component of lifestyle changes and includes some really wonderful recipes, menus guides, and cooking tips to help you feel comfortable trying new ingredients. This book may be a little more of challenging read than our other two recommendations, but it is certainly worth it.
Ultimately these books can aid the work you are doing with your RD and/or MD. Remember to help yourself feel your best, make small daily changes in your life. Think balance not CONTROL! Aim for the middle ground – “The Grey Zone” – the healthy diet mentality should steer clear of black and white, all or nothing thinking. Healthy diets are learning which foods work for you. Try to think of these foods as “everyday” foods and “sometimes” foods, when meal and snack planning. Choose to exercise to help your bodies physically and mentally, not just to lose weight. Take time to relax – again both physically and mentally!! Oftentimes quick fixes may be appealing when trying to become healthy, but this typically ends up backfiring. Instead, consider taking small manageable steps, such as meditating for one minute each night, to achieve permanent behavior change.
Want more information on nutrition and aging? Check out this recently published article by the Nutrition Society:
Jessica C. Kiefte-de Jong, John C. Mathers and Oscar H. Franco. Nutrition and healthy ageing: the key ingredients . Proceedings of the Nutrition Society, available on CJO2014. doi:10.1017/S0029665113003881.
Before you reach for a bottle of vitamins, look for a more holistic approach with nutrition expert, Registered Dietitian Laura Cipullo. Along with Jeff Halevy, Laura reveals a few key foods that are high in fiber, heart healthy, and offer a great source of omega-3 fatty acids. And if you’re confused about omega-3 or omega-6 fatty acids, Laura will also clarify the confusion. From olives to collard greens, tune in to find out which foods will help your start living a happy, healthy lifestyle!
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