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- Nurse Barb
Learn About Recovery Drinks and How to Help Prevent Broken Bones with Nutrition
It’s that time of year when fall sports season is in full swing. Between school teams, playoffs, tryouts, club teams, travel teams and year-round sports, our kids are more active now than ever.
I’ve been picking up my niece, Amanda, from high school lately and bringing her to soccer practices and games. One thing we keep in stock is plenty of milk for meals and snacks. She has been asking for her favorite chocolate milk for both pre and post games and practices.
The fact is, compared to adults, kids and teens are growing rapidly and have increased needs for high-quality nutrients that will serve their bodies well as they go through their teens, 20’s and beyond.
Why the Calcium in Dairy is so Important
Studies show that fewer kids are getting the recommended amounts of nutrients, especially those found in dairy. While it’s recommended that teens get 2-3 servings of calcium-rich dairy every day, less than half manage to get 1 to 2 glasses of milk per week. (more…)
Every day I talk to women and families about keeping bones and bodies strong with protein, calcium and other essential nutrients. Dairy naturally contains all of these essential nutrients, with no added sugars or ingredients which makes it a great choice .
My patients know they need plenty of calcium, but wonder what to do when there’s a question of lactose sensitivity. Contrary to what many people believe only a small percentage of people actually have a lactose intolerance. Even when there’s a concern about lactose sensitivity, most people can enjoy small amounts of lactose. While the exact percentage of people who have a lactose sensitivity is not known, what is clear is that certain ethnic groups are more likely to be sensitive to the lactose in dairy products, including people of hispanic origin.
Essential Nutrients are Important for Every Family Member
Dairy foods are an important source of 9 essential nutrients for every member of every family. The 9 essential nutrients are:
What is Lactose sensitivity?
Lactose sensitivity occurs when a person does not have the ability to digest the lactose, which are the sugars in milk and other dairy products. This can lead to gas, bloating, cramping and discomfort. People with a lactose sensitivity may not produce enough of an enzyme known as Lactase which aides in digesting lactose found in dairy products.
This time of year many moms are busy in the stocking up phase, from gathering up school clothes and lunch boxes to helping their kids who are leaving home find a mini fridge for their dorm or apartment.
When my son was little, sure, I had the list of recommended notebooks, flashcards and markers, but I had to figure out the options for healthy lunches and snacks on my own. Then when he went off to college, my focus changed: What suggestions could I make, without nagging or being pushy, that would help him make healthy choices away from home?
It may be surprising to consider how many kids aren’t getting the recommended servings of dairy, fruits and vegetables every day just when their bones and muscles are growing the most. This is the time when their bodies need a variety of foods to get the essential vitamins, nutrients, protein and calcium necessary.
Since everyone is busy, I’ve gathered up a few tips here for healthy snacks, lunch box ideas and yes, even the mini fridge for moms with kids at every age and stage.
This article is contributed by our new Men’s Correspondent, Conor Sean McKenna. All health information and recommendations have been reviewed for accuracy and evidence-based recommendations by Nurse Barb.
Men, we already know the basics:
Yet at times we seem to bypass basic healthy nutrition and deprive our bodies of important vitamins and minerals. I’ve seen men make their diets perhaps a little too strict in a desperate attempt to look like Spartacus. Look, you can look like an ancient Roman gladiator all you want, just make sure you are feeling like one.
An easy way to do this without changing your man-diet is with supplements. I don’t mean experimenting with buckets of expensive steroids, protein powders, or that weird “stuff” your friend has said helps but you’ve noticed he shakes uncontrollably. Just simple, over-the-counter supplements is what we’re talking about here.
This summer as temperatures soar and you head out to get a little exercise, be it biking with the kids, playing ultimate Frisbee or even beach volleyball, you may be reaching for your water bottle and scanning for quick and easy energy boosters that don’t weigh you down or cost a lot.
Ever wonder what someone like 3-time Olympic gold medal athlete like Kerri Walsh Jennings reaches for as a quick pick-me-up? Well, chances are, you have her golden, sweet secret right in your pantry. It’s pure with just one ingredient, all-natural honey! Kerri, who started working with the National Honey Board in 2014, loves the taste and convenience of honey and started incorporating it into her routine years ago as a natural boost of energy on the sand.
Here’s the scoop on Hormone Free Black Cohosh for hot flashes and night sweats
The studies done on Hormone Free Black Cohosh for the hot flashes and night sweats of menopause have not shown consistent results. In a few, it is better than placebo, and in others, it’s no better than placebo. However, one thing I explain to my patients, is that with ANY menopause treatment, the placebo response can range from 30-50%, so if if works for you, then it works.
Part of the problem when looking at Black Cohosh, is that there are so many different formulations and it’s available in different strengths. It also seems that some women do very well with it, while others are left scratching their heads wondering what the big deal is.
A recent guideline by the US Preventive Services Task Force recommends that women have Bone Mineral Density Testing (BMD) starting at age 65 or as early as 60 only if there are risk factors.
Most clinicians I know ask their patients to have a Bone Mineral Density (BMD) Test around the time that their periods stop during the menopausal transition because virtually every woman has at least 1 risk factor. This first BMD provides the woman and her health care provide a baseline understanding of where she is. (more…)
Could you be using too much sunscreen? Yes, it’s possible that while trying to avoid skin cancer and slathering on the sunscreen, we could be inadvertently depriving ourselves of the beneficial UV light that helps our bodies manufacture more Vitamin D.
Dermatologists are still debating this point, but one thing is certain, Vitamin D is an essential nutrient not just for keeping our bones strong and healthy, but may also play a role in prevention of colon cancer. (more…)
Ever since I wrote Your Personal Guide to Menopause thousands of women have written or approached me for advice about what to do for their hot flashes and menopausal symptoms.
Many are understandably reluctant to use hormones and are searching for effective ways to feel better and have less hot flashes and other symptoms. Though there are research studies that show that some women improve with soy or black cohosh, the results are often mixed. Some women do well and others don’t. What with all the different versions of soy food and supplements, it’s always been chalked up to the form of soy studied. (more…)
Are you worried that you might have lactose intolerance, sensitivity or that you’re not getting enough calcium. If you’re like most Americans, you may not be getting enough calcium or Vitamin D in your diet for a variety of reasons, one of which might be that dairy causes stomach upset. If you’re like 25-30% of the population, you may have some sensitivities to lactose and have been avoiding it.
Symptoms of Lactose Intolerance
If you find that drinking a glass of milk causes bloating, diarrhea or gas, you may have a lactose intolerance or sensitivity and not be able to tolerate a full glass of milk. However, while milk has a lot of lactose, cheese and yogurt have less while still providing the protein and calcium your bones need to be healthy. (more…)