Woot woot, #icedcoffee!!! After a roller coaster of bad press, #caffeine, found in its natural form like #coffee, tea, kola nuts, and cocoa beans (chocolate), is health approved! About 300 to 400mg per day (the equivalent in 2-4 8 ounce cups of coffee) has shown to protect against #heart disease, lower risk of #diabetes and #breastcancer, increase #longevity, decrease #musclefatigue during workouts, slightly increase #metabolism, and is an #antioxidant booster.
NOTE: Be mindful of caffeine intake if you already have diabetes because it may increase blood sugar and insulin levels.
NOTE2: caffeine takes about 45minutes to kick in and traces of it can linger up to 10 hours! I would suggest to take your last sip by 1pmish if you find yourself wired at bedtime.
#yumcoffee #bushwick #bushwicknutrition #lazynutrition #lazynutritionist

Part I: Best Diet for Breastfeeding

Breastfeeding is no joke. It’s hard work! There are many things to consider, an obvious aspect being your diet. The following are a few dietary tips that have been helpful and, especially, not overwhelming to follow. In part II, I will talk about specific foods/herbs that help produce more milk.

1) Make sure YOU are following a healthy, balanced diet for YOU.

Rest assured, your baby will probably be getting the best of what you are eating regardless of your momentary dietary lapses, but if you are not eating enough nutritious calories or eating junk food all the time, your body may pull on your reserves and eventually become depleted.

2) Listen to hunger cues.

Most women who are breastfeeding need about 300-500 more calories daily than moms who are feeding formula.. Counting calories is not the solution. Instead, listen to your hunger cues and eat balanced, whole-food meals rather than nutritionally void foods. If you feel you are eating too much, reduce portion size and have smaller, more frequent meals.

3) Drink enough liquids - especially (you guessed it) water!

A good rule of thumb is to drink about half your weight in pounds in ounces. Meaning, if you weigh 155 pounds, drink 77.7 ounces per day, which translates to almost 10 cups per day (1 cup = 8 ounces).

4) A word on caffeine.

A daily cup or two of coffee is fine, but too much caffeine can interfere with your baby’s sleep or make him/her fussy, cranky, or irritated – making for an unhappy and exhausted mom. Caffeine is harder for babies to break down and therefore lingers in their system for longer. Caffeine is also found in sodas, chocolate, teas, energy drinks, and over-the-counter medicines. Keep caffeine intake to 300mg or less.

5) Limit alcohol.

One drink a day is probably okay for breastfeeding, but no more than that.

6) Rest & relax.

As much as feasible, considering you need to breastfeed every 2-3 hours! Rest and relaxation supports breast milk production.

7) Nurse frequently.

Breastfeeding is definitely a case of “the less you use it, the more you lose it.” Nursing frequently will aid the production of milk through stimulation of the adequate hormones. So, get to it!

8) Do not avoid foods altogether if you don’t need to.

Avoiding certain food groups can cause nutritional imbalances i.e. avoiding dairy leads to calcium deficiency. If you are thinking of limiting your diet in this way, speak to a dietitian or health professional. In the meantime, a few things to keep in mind:  

• All babies are different. Even though there are generalities on what babies can tolerate, not all babies react the same way. Therefore, observation is key. If you notice that a food causes discomfort, it’s important to 1) avoid and 2) find an adequate nutritional replacement. Some foods to keep an eye out:

- Chocolate (caffeine, remember?); Spices (garlic, curry, chili pepper); Citrus fruits and their juices, like oranges, lemons, limes, and grapefruit; Gas-producing veggies (onion, cabbage, garlic, cauliflower, broccoli, cucumbers, peppers, Brussels sprouts) or legumes (beans, lentils); Foods that can cause a laxative effect like prunes, figs, pineapple, raspberries, blackberries; Peppermint tea; Parsley; Alcohol

• Check your family history for allergies and/or top allergens. The “Big 8” food allergies are a good place to start. Look at peanut, tree nuts, milk (especially cow), egg (egg whites), wheat, soy, fish, and shellfish. Again, observation is key.
• Stay clear of added contaminants. Pesticides, insecticides, mercury, artificial sweeteners, and other chemicals are not good for you or the baby. Make sure to: 

- Choose produce from the Clean 15 list and/or purchase organic local, and/or seasonal produce when choosing from the Dirty Dozen list, which has the highest amount of pesticide residue.

- Eat from glass not plastic containers.

- Choose fish low in mercury and stay within 12 ounces of quality fish a week.  The Monterrey Bay Aquariums Consumer Guide is an awesome tool to help you pick the best fish choice.

- Choose lean meats and/or remove the skin since chemicals are stored in the fat.

Stay tuned for part II!

(Pictured: Theo at 2 weeks old.)

Crazy for Caffeine

When people first see me for a consult they often tell me, very proudly, that they have cut caffeine from their diet. I always ask, why?

After a roller coaster of bad press, caffeine, found in its natural form in foods like coffee, tea leaves (green tea specifically), kola nuts, and cocoa beans (chocolate), has been proven to possess true health benefits. To be clear, natural caffeine is NOT the same as the synthetic form used in soft drinks, energy drinks, and medications.

According to coffee lovers all around the world and mounting research, caffeine sharpens your mind, provides a vital boost of energy, and makes you more alert. Most studies have found that 2-4 cups of coffee (300-400 mg) per day can:

• Increase longevity in women
• Protect against heart disease (Note: blood pressure increases with intake from caffeinated soft drinks, but not natural sources.)
• Lower risk of breast cancer and type II diabetes
• Reduce odds of developing dementia
• Enhance endurance and performance during workouts by decreasing muscle fatigue
• Recommendations range from 1.5 to 3 mg per pound of body weight
• Increase metabolism (up to 7-15% of resting metabolic rate) and improve waistline
• Lower chances of developing kidney stones and gallstones
• Act as a mild-antidepressant, and is associated with fewer suicides

Just how much is too much? 
Caffeine is a stimulant that excites the brain and may cause dependency. Although most people can tolerate 200-400 mg a day without unpleasant side effects, some people are more sensitive than others. The way you react to caffeine depends on multiple variables such as the amount you typically consume as well as your age and weight. Older adults and men are more susceptible to the effects of caffeine. Like most substances, tolerance increases with use. Heavy caffeine intake – in excess of 600 mg a day - may cause headaches, fatigue, insomnia, irritability, drowsiness, nervousness, stomach upset, and a depressed mood.

My tips for caffeine consumption: 

• Timing is everything. Caffeine is completely absorbed by the body in 45 minutes, but the effects of an average cup of coffee can last up to 3 hours, with traces remaining for 10 hours! Get a boost of energy early in the day and avoid drinking/eating caffeinated products after 2 pm.
• Try caffeine from natural sources. Note: the longer the brewing time (for coffee and tea), the higher the caffeine content. 
• If you know you are sensitive to caffeine, cut down gradually or try decaf. Note: decaf is not completely free of caffeine. 
• Read labels. Labels are required to list caffeine in the ingredients but not the amount. Go figure. 
• Be medication savvy. Some meds and supplements, such as antibiotics (cipro, noroxin), theophylline, amphetamines (Ritalin), pain relievers, cold medicine, and Echinacea, will increase the effects of caffeine. Talk to your doctor/pharmacist about whether caffeine might affect your medications.
• If you are pregnant, limit yourself to 1-2 cups of coffee. 
• Don’t ditch water. Caffeine has been proven to be a mild diuretic, but it still counts for your total water intake. Caveat: caffeine products should be calorie-free and natural.  Soft drinks don’t count!
• Bone smart. Upwards of 300 mg of caffeine a day may accelerate bone loss, especially in elderly women. Mix your coffee with milk to counteract loss.  
• Caffeine should NOT be consumed by children. Preliminary research suggests that children who consume caffeine on a regular basis, even as little as 28 mg of day, are more restless, meeting criteria for ADHD, and show symptoms such as trouble thinking clearly, lethargy, and anger. Caffeine is not a nutrient and therefore is not necessary for a balanced diet. Bottom line: don’t take the risk.

• Plain, brewed            8 oz   102-200 mg
• Instant                       8 oz   27-173 mg
• Espresso                   1 oz   30-90 mg
• Plain, decaffeinated  8 oz   3-12 mg 
• Tea, brewed              8 oz   40-120
• Green tea                  8 oz   25-40 mg
• Black tea                   8 oz   40-70 mg
• Dark chocolate          1 oz  12 mg
• Soda                          12 oz   35-55 mg
• Energy drinks            8 oz   80-300 mg
• OTC Meds                1 tablet  60-200 mg

Check out the Center for Science and Public Interest for more details. 

What is your take on caffeine?

Written and photographed by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr. 

References:

Is Caffeine the World’s BEST Drug? RedBook Mag.
Caffeine. Medicine Net. 
Caffeine Metabolism. Energy Fiend. 
Willet W. Eat, Drink, and Be Healthy.
Mahan S and Escott-Stump S. Krause’s Food & Nutrition Therapy.

Edited by TCabrarr

The Weight of Sleep

We may live in the city that never sleeps but the truth is we all need a good night’s sleep! 

According to the National Sleep Foundation, adults should get between seven to nine hours of sleep each night; yet the average American gets about 6.5 hours or less during the work week.

Not getting enough sleep, even short term sleep deprivation, can lead to mental stress, attention deficit, fatigue, and irritability. Sleep also plays a role in the risk of metabolic disorders such as insulin resistance and diabetes as well as hypertension, depression, and sleep-related disorders such as obstructive sleep apnea (OSA) and insomnia. 

Most recently, studies have indicated that both insufficient sleep (less than six hours) and excessive sleep (more than 10 hours) are associated with weight gain and higher body mass index (BMI). Shorter sleep duration was specifically linked to increased fat mass in both children and adults. Furthermore, excess weight gain increases the risk of medical conditions that may interfere with sleep such as reflux, osteoarthritis and OSA. 

Sleep deprivation has shown to interfere with hunger and satiety hormones - leptin and ghrelin - crucial to regulating appetite, therefore leading to overconsumption of carbohydrate and high-calorie foods and consequently weight gain. A large majority of studies have shown increased consumption of at least 250 calories with limited sleep, and some up to 500 calories.   

Interestingly enough, short sleepers (less than six hours) not only consumed more calories, but had the least variation in what they ate, an important factor for a balanced diet. 

Dietary Tips for Better Zzzz Time: 

Highlight Complex-Carbohydrates

Carb-rich foods help L-tryptophan function better in the body. Foods such as whole grain bread, pasta, whole grains (brown rice, quinoa, amaranth, millet, etc.), and sweet potatoes aid a good night’s sleep. 

Go Herbal

Chamomile tea especially is said to create a “hypnotic-effect” in sleep-deprived rats. Yet, many herbal teas (caffeine free) can help settle the stomach and induce relaxation.  

Emphasize L-Tryptophan

Think turkey! The amino acid tryptophan is the precursor to the hormone serotonin, which is said to produce relaxation and stable sleep. Other tryptophan-rich foods are chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews. 

Be Melatonin-Smart

Melatonin is a hormone that helps regulate sleep and synchronize the circadian rhythm. It is a powerful antioxidant that is naturally produced in the body and starts reaching its peak serum levels after nightfall, around 9 pm, and lasts up to 12 hours. Foods high in melatonin are tart cherries and/or tart cherry juice, tomatoes, olive oil, wine/grapes with skin, beer and walnuts.

• For supplements. General recommendations are: 0.5 - 3 mg 45 minutes before sleep. Always consult your doctor since side effects can arise including morning. These side effects may include grogginess, sleepiness and small changes in blood pressure.   

Factors That Disrupt Sleep:

• It takes about six to eight hours for the effects of caffeine to wear off. Try to avoid intake after 2pm. Note: caffeine is found in coffee, tea and energy drinks, but also in foods such as chocolate and guarana berries.
• Drinking too much water late at night can disrupt sleep by waking you up to use the bathroom. Drink most of your water during the day.  
• Large meals can cause indigestion; consuming especially heavy and/or spicy foods can lead to reflux. Eat a smaller dinner at least three hours before you go to sleep.
• Alcohol can affect the deep stages of sleep.
• Iron deficiency has been linked to restless leg syndrome. Check with your doctor if you have symptoms. 

Sample Zzzz Meals:

• Turkey and spinach sandwich on whole grain bread with a handful of grapes.
• Salmon with brown rice and a side of green salad with olive oil. Served with a glass of red wine.
• Natural yogurt sprinkled with tart cherries and walnuts. Served with chamomile tea. 

Written by Alanna Cabrero, MS. RD

Originally posted on NYHRC Tumblr

Resources:

The Link Between Sleep and Weight Gain. Today’s Dietitian.
SleepFoundation.org 
Foods that lead to a good night’s sleep. The Wellness Advisor. 
Integrative Strategies for Cancer Patients. World Scientific 2012 
Does Your Diet Influence How Well You Sleep? Time, Health & Family.

Photo courtesy of Relaxing Music

Edited by TCabrarr