Shop right for your baby

According to the Center for disease control, Breast milk or formula will meet all your baby’s nutritional needs for the first six months. Then, as you start to add solid foods to the diet you can continue breast or formula combined with age appropriate meat, cereal, vegetables, fruit, eggs and fish.

Homemade food is usually cheaper and you have control over the ingredients where as store bought food is more convenient.

It might be time consuming and less convenient to prepare homemade food but it doesnt have the added sugar and salt sometimes added to store bought foods.

Safe shopping tips:

Buy and use products before the “use by” date

Be sure the vacuum seal on the jar lid is intact

Dont buy jars with rusty, bent or dented lids

High Triglycerides

Below 159 is a normal level of triglycerides. What happens if your level is between 200-400.
First try to decrease your intake of sweets, candies, pies and cakes since they can contribute to high triglycerides

Increase your intake of omega three fish oils from salmon, herring, mackerel and tuna

Exercise burns triglycerides, so increase your activity

Decrease refined carbohydrates such as white flour and white rice and increase your intake of brown rice, 7 grain breads, whole wheat pasta

Maintain a healthy weight- a modest weight loss can reduce your triglycerides.

Eat low in saturated fats (animal fats) and low in fried foods.

Avoid trans fatty acids and hidden fats such as luncheon meats, hot dogs

eat more plant foods such as dried beans, peas,

slow steady weight loss

A 60 year old patient of mine has been losing 2-3 pounds every two to three weeks by portion control and exercise. SHe keeps a written log of her calorie intake and her exercise. Once every two week we review her progress. SHe has lost 11 pounds in 6 weeks since july 29, 2015. SHe remarks that her clothes are looser and she can feel the weight loss by the ease in which she can get into her clothes.

Her committment to the program by documenting her intake and her exercise is one of the main reasons for her success.

myfitnesspal.com for calorie and fitness logging.

For free, myfitnesspal.com enables the user to log in the number of calories they are eating. It can be used for weight loss and you can print out your results and review them with your health care professional

I have had several people bring me their results, and we are able to fine tune their eating habits and make recommendations based on their printouts.

You can also log in your activity and water.

Summaries include, calories from carbohydrates, protein, fat and amount of sodium in the diet.

Constipation as a common cause of belly aches.

A follow up of a 10 year old in my practice revealed that constipation was the cause of her bellyaches. On miralax, she had bowel movements daily and her three times daily belly aches were completely resolved. Mom asked if there was an Over the counter fiber supplement her daughter can have. Here were my nutritional recommendations:

Minimize the milk and cheese intake, as they contain no fiber to help constipation and the casein part of cows milk, slows down digestion- almost bringing it to a grinding halt.

Use soy and almond milk instead if you want milk substitutes.

Increase your intake of insoluble fiber- from fresh fruits, peas, lentils, beans

Insoluble fiber, helps increase the transit time of your stool and keeps it moving along the intestinal tract.

Eating healthy on a budget

eating healthy on a budget

Here is a blog that I share that has many healthy suggestions on how to eat healthy while on a budget. It includes preparing foods instead of buying convenience food,

It also includes buying foods in season and freezing for later use.

Signs you may become diabetic

A patient of mine who is over 100 pounds overweight for her height had a few blood tests abnormalities that suggest the progression to diabetes may be occurring. Her fasting blood sugar was above 100 ( hers was 150).

Fasting insulin level was 36 ( normal is less than 24). This means her body is pumping out more insulin due to resistance to insulin from overweight. This is also reflected in the high fasting blood sugar. The body is not able to metabolize the sugar in the diet

The treatment for this is to lose weight and make better food choices. High fiber in the diet will help slow down the absorption of sugar into the blood and may help decrease the blood sugar after a meal

Less processed foods is important, since they convert to blood sugar rapidly and are low in fiber as well.

The third abnormality that is seen in patients who have trouble with insulin and blood sugar is elevated liver enzymes since the body converts sugar into fat in the liver. The fat surrounds the liver, and causes inflammation around the liver as well. It can be corrected with weight loss and the good choices mentioned above

Eating fresh fruits and vegetables, and whole grains are a great way to get more fiber into the diet. Try to stick to the number of calories a day that is recommended for weight control or 500 calories less a day if you want to lose weight

500 calories less a day can be achieved by decreasing intake of sugary foods, processed foods such as buns, breads, sweet desserts.