There have been some things on my mind as of late.There are so many buzz words out there. Frankly, I am confused.
Can you really balance or hormones? Can you speed up your metabolism? Should I be taking Magnesium? What is all the hype concerning Tumeric? Do I really need to take Probiotics? What about digestive enzymes?
second nature.
Ilyse Schapiro, MS, RD, CDN, is the Founder & President of Ilyse Schapiro Nutrition,a nutrition counseling and consulting practice in Harrison, NY and Greenwich, CT. As a nationally recognized expert in the field of nutrition, Ilyse is sought after time and again to offer perspective on nutrition trends and healthy living. Before launching her own private practice, she was a dietitian at Joy Bauer Nutrition and served as a clinical dietitian at the Hospital for Special Surgery. She is the co-author of Should I Scoop Out My Bagel (Skyhorse Publishing) and a sought after speaker at various companies and organizations, including Google, PepsiCo, Steiner Sports, Equinox and area private schools.
- Can I Balance My Hormones
To balance hormones – you want to aim for a Mediterranean type diet which focuses on Lean protein, Chicken or fish, healthy fats like avocado, nuts and olive oil, and whole grains – brown rice, quinoa and fruits and a lot of vegetables. You want to minimize caffeine, alcohol, fried foods, processed meat, saturated fat, artificial sweeteners, and refined carbohydrates like white bread, pasta, white rice, and candy.
- Can I Speed Up My Metabolism –
You want to make sure to eat breakfast within 60-90 minutes of waking up and then have something healthy to eat every 3-4 hours after that. You want to jump start your body in the morning and then keep your metabolism going all day long! When you wait too long to eat breakfast, or go too long in between meals it can make your metabolism sluggish.
To give yourself a bigger metabolism boost, increase your intake of:
Protein: Your body uses more calories to burn protein. Eggs, chicken, and fish are great sources and will help get your metabolism revved up.
Iron: Low iron in your body can lead to a lower and slower metabolism. Think lentils, nuts, beans, red meat, spinach/ leafy greens, Brussels sprouts, dark chocolate, and sunflower seeds. Don’t forget about dairy and other sources of calcium, as these can also be helpful.
Capsaicin: Just because you may not be able to pronounce it doesn’t mean it’s something you should avoid. Found mostly in hot peppers, like chili peppers, this spice can help give your metabolism a spark. You can eat these peppers raw or cook with them to heat things up!
Water: Make sure to get in your eight glasses of water per day. If you’re dehydrated, your metabolism will slow down. Some say that cold water is more helpful for your metabolism as it helps to burn a few extra calories. Normally, this would be insignificant, but if you’re drinking eight glasses a day, those calories can add up over the course of a year.
Coffee and Green Tea: Coffee can be helpful since it’s high in caffeine and has been shown to help with focus, energy, and endurance—a triple threat. Green tea, which also contains caffeine but has catechins and EGCGs as well, has also been widely discussed as being a great catalyst for metabolism.
- What is tumeric? Where do I buy it? Is all tumeric the same? How do I use it?
Tumeric is a spice that has anti-inflammatory properties and can be used in most conditions that involve inflammation. You can use it when cooking or you can buy the supplement form. You want to buy Tumeric Extract and make sure you either buy the capsules with black pepper or piperine in it. This will help your body absorb the turmeric. If you cook with the spice Tumeric, it is best to cook it with fats (oil), because fat also helps your body to absorb the Tumeric. You want to make sure to buy the Tumeric extract for maximum absorption and benefits. You can buy it online or at a health food store.
- What is magnesium? When do I take it? Why do I take it?
Magnesium helps maintain muscles, nerves, and bones. It can also help with constipation. Magnesium is very present in the food supply. You can get magnesium in legumes, nuts, whole grains, avocados and green leafy vegetables. I wouldn’t take a magnesium supplement unless specifically prescribed by a doctor. You can get it from a healthy diet or in a basic multivitamin.
- Probiotics? When should I take them? How much should I take? Should everyone take the? What do Probiotics actually do?
Probiotics are the good bacteria that live in your digestive system. There are actually thousands and thousands of different strains of these good bacteria that help your body break down food, absorb nutrients, support immunity, and protect itself from toxins. Poor diet, medications, antibiotics, and physical, emotional, and environmental stresses can all cause a reduction in good bacteria and an imbalance to occur.
Probiotics can be found in many foods, including some certain soft cheeses (like cheddar, gouda, Swiss, and parmesan), sauerkraut, kefir, miso, tempeh, and kimchi. Many fermented products naturally contain probiotics, too. While yogurts can also be a great source, don’t assume they all have probiotics. Make sure the label says it contains live and active cultures.
No matter what you eat, it’s hard to get enough probiotics from diet alone, especially with modern processed foods. These foods are frequently stripped of naturally occurring probiotics during the processing. Even eating raw vegetables or fermented foods will give you only a few strains of probiotics, and they often do not have them in any great quantity. Additionally, sometimes whatever they do have can get broken down by your stomach acids. This will result in your intestines only getting a fraction of the total number of what you ingested.
The same is true with probiotic supplements. To get the largest amount, look for enteric coated tablets and capsules (it will say so on the label). Enteric coating will help ensure the probiotics are protected from your stomach acids and stay intact until they reach their home, which is your intestinal tract. If you take enteric-coated pills, you don’t have to take probiotics with food.
Look for a formula that has many strains, including Lacto- bacillus Acidophilus, Lactobacillus Rhamnosus, and Bifido- bacterium Longum. It is important to find a probiotic supplement with documented strains. This is the most accurate way to certify the true identity of each strain, and it will let you know that what you are taking has been verified by a third party. You can also look for the registration number (i.e. L.Acidophilus R052) on the label. You should also try to find a product that has prebiotics. Look for a combination of pre- and probiotics of at least five billion CFUs. Read the directions carefully to see if you should keep them in the refrigerator or at room temperature. Don’t forget to check the expiration date, too, as you’re dealing with live cultures.
Probiotics have also shown some promise when it comes to your skin, mood, allergies, teeth and even the common cold. It really is beginning to show signs of becoming a supplement to take!
- What do digestive enzymes do? Should I take them ? What brand do you recommend?
Enzymes are proteins that facilitate specific chemical reactions. Digestive enzymes facilitate the chemical breakdown of food into smaller components to be absorbed. Not everyone needs to take them as a supplement. As humans we naturally produce a variety of different digestive enzymes. There are some instances where taking digestive enzymes may be indicated – 1.Pancreatic Insufficiency, 2. Lactose intolerance or 3.Extreme High Fiber Diets. I personally don’t recommend any digestive enzyme supplements, it is best to consult with your doctor if you should take one.
- What’s you favorite supplement?
I recommend a basic multi vitamin. Unfortunately, you probably don’t eat as well as you think—and that’s normal. We are busy people with limited free time and tight budgets. It’s hard to consistently make healthy choices all day, every day. While we all try to make the best choices when it comes to what we eat, it’s not always possible or probable. Add to that, when you do make healthy decisions, they may not be as nutritious as you think. Many of our crops are grown in soil that may be depleted, over farmed, or not fortified. This means people are often receiving less-than-optimal nutrients from the foods they eat. These facts don’t eliminate the need to eat healthy, since you’ll always get more nutrients from fruits and vegetables than you would from anything else. It does help prove the point as to why supplementing with a daily multivitamin is important, though.
Multivitamins, after all, are dietary supplements. This means they are meant to be taken in addition to, and not instead of, a healthy diet. Think of a multivitamin as your insurance policy for well-being. For a comprehensive multivitamin, look for one that includes vitamins A, C, D, and E. Make sure the formula also has B vitamins and don’t just look for those with numbers like B6 and B12.Thiamin, riboflavin, niacin, folic acid, biotin, and pantothenic acid are also B vitamins and are very import- ant nutrients that should be included. Don’t forget to make sure they include minerals like calcium and magnesium. Some brands will just say “multi” and you’ll assume these minerals are in the product, but they aren’t always there. Look at the supplement facts panel or make sure the label says multivitamin and mineral. Vitamins and minerals are nutrients that work in harmony to help support your body in many ways, including with stress and energy, metabolism, immunity, bone strength, and even healthy hair and skin.
I really like Nature Made Multi Complete or alternaVites as multivitamin brands.
Ilyse Schapiro, MS, RD, CDN is a Registered Dietitian and Certified Dietitian/Nutritionist who holds a Master’s of Science in clinical nutrition and dietetics from New York University. She is the author of Should I Scoop Out My Bagel (Skyhorse Publishing) and a sought after speaker at various companies and organizations, including Google, PepsiCo, Steiner Sports, Equinox and area private schools. Her professional experience includes clinical and private settings, counseling clients for a host of nutrition-related issues. Before launching her own practice, she was a dietitian at Joy Bauer Nutrition and served as a clinical dietitian at the Hospital for Special Surgery.
