Water: The Solvent of Life

Water: the Solvent of Life
Presented to you by: Stacie Marone, MPH, RD, LDN – Somers Point Branch
Home Solutions Infusion Therapy

Water, or H2O, is your body's major chemical component and accounts for over half of your body weight. Water is considered a vital nutrient to the body as it is needed for nearly every system to keep the body moving and healthy.

We lose water in a variety of ways such as breathing, sweating and through waste products.  To keep your body and mind functioning at top performance every person needs to replenish these losses.  If we lose more water than we take in this can lead to dehydration which affects us in different ways.  From feeling tired and sluggish to a headache and dizziness, dehydration can appear in d

How Much Water Do I Need?

The recommended amount of water that is needed for a person’s body to function properly depends on his/her physical activity and climate.  On average, a woman should consume 9 glasses of water (8 oz each) and 12 glasses for men.  For those who are physically active and live in warmer, humid climates water intakes will be higher.  Increased fluid needs are also seen in times of illness, fever and diarrhea.

What If I Can’t Drink That Much Water Throughout The Day?

Nine to twelve glasses of water may seem like a lot to drink every day.  However, there are a variety of foods that can help us reach these recommendations.  Fruits and vegetables have high water content and also include vitamins and minerals that our bodies need.

Fruits and vegetables high in water:

Melons       Tomatoes     Cucumbers       Berries
Oranges     Pineapple     Broccoli            Spinach

Other Benefits of Water.

Consuming adequate amounts of water has also been shown to decrease the risk of various infections and disease by flushing toxins out of the body.  This includes reducing the risk of heart disease by “thinning” the blood and preventing a clot that could lead to a heart attack.

Reaching for a glass of water can also help keep extra pounds off the body.  Sometimes when a person thinks they are hungry they are simply dehydrated and need fluids, not calories.  Staying hydrated also helps the body feel fuller, longer keeping calorie intake under control.

Staying adequately hydrated is something that every person’s body and mind need to keep performing at top level.
ifferent forms.  Severe dehydration can lead to kidney problems, confusion and can even fainting.  Everyone needs to rehydrate during the day and should pay attention to include an appropriate amount of beverages and foods high in water.

Fiber in Your Diet

Why Do I Need To Worry About Fiber In My Diet?
Presented to you by: Stacie Marone, MPH, RD, LDN –Somers Point Branch
Home Solutions Infusion Therapy

Fiber is an important component of everyone’s diet.  Fiber is not a vitamin or a mineral but a type of carbohydrate that your body doesn’t digest but needs it just the same.  Adequate intake of fiber can help with many health issues:

Controls blood sugars.  Consuming fiber in your diet helps your body regulate the absorption of sugar.  Fiber can also help improve blood sugar levels which may prevent the development of Type II Diabetes Mellitus, Type II DM.  For those with Type II DM, fiber has shown to help improve blood sugar control and can potentially reduce your dependence on insulin.

Lowers cholesterol levels.  Some studies have shown that eating 10-25 grams of fiber a day can reduce your cholesterol by 18%.  Fiber has been shown to reduce the amount of cholesterol your body absorbs by removing it from your body.

Help reach a healthy weight.  When you eat foods high in fiber your body will feel fuller, longer preventing excess caloric intake.

Reduce your risk of diseases and cancer.  Consuming adequate amounts of fiber each day has shown to help lower blood pressure and reduce inflammation, common contributors to heart disease.  Further, increasing your intake of fiber to the recommended levels has a strong correlation with decreasing your risk of colon cancer.

On average, females need about 25 grams of fiber each day, and males need 38 grams.  The best sources of fiber include whole fruits and vegetables, whole grain products and beans.

Tips To Add More Fiber To Your Diet:

1. Choose whole pieces of fruit over fruit juice.
2. Instead of white bread buy wheat bread with whole-wheat flour as the main ingredient.
3. Add beans to your salad, sandwich or soups.
4. Try a bowl of oatmeal instead of cereal.
5. Switch out a granola bar for popcorn as an afternoon snack.

The fiber content of food can be located on the package’s food label.  This is the easiest way to see if you are choosing fiber-rich foods is to look at the “dietary fiber” content under the Total Carbohydrate section.

Should I Take Probiotics?

Should I Take Probiotics?
Presented to you by: Ellen Sviland, MS, RD, LD – Fairfax Branch
Home Solutions Infusion Therapy

According to the National Center for Complimentary and Alternative medicine, probiotics are “live microorganisms (e.g., bacteria) that are either the same as or similar to microorganisms found naturally in the human body and may be beneficial to health.” They are found in foods such as yogurt and kefir, as well as in the form of dietary supplements (in pills, tablets, creams and suppositories.) Uses for probiotics are primarily gastrointestinal and can range from relief from constipation, gas, bloating and help with diarrhea.

There are varying results with probiotic use: some studies have found relief with probiotic treatment for diarrhea after antibiotic use while others have not shown any benefit. There are few studies showing harm for probiotics and may be harmful for immune-compromised patients. For the general, healthy population, there are no known harmful side effects and may be helpful for GI symptom relief to skin disorders.

Each probiotic will have a different amount of colony forming unit (CFU) to be effective. Dependent upon the strain of bacteria, you might need fewer or more CFU’s of the probiotic so do research on the strain you are using and what it’s for!

For more information, visit the NCCAM website at: http://nccam.nih.gov/health/probiotics/introduction.htm

How Long Can I keep Left Overs?

A special thanks to all of the Dieticians at Home Solutions Infusion Therapy for their contribution to our blog in March!  Because I was a few days behind posting throughout National Nutrition Month, we're extending their posts through April.  

I love this post from Ellen Sviland.  I'm always curious, hmm... is that casserole still good?  Eating left overs can help save money, but make sure what you're eating is safe!  Now you'll know!


How Long Can I Keep Left Overs?
Presented to you by: Ellen Sviland, MS, RD, LD – Fairfax Branch
Home Solutions Infusion Therapy

The “danger zone” for food is 40-140F. This means that foods stored between these temperatures have a higher risk for bacterial contamination if left at this temperature for too long a period of time. When you cook foods, you want to make sure you cook it to at least 140F to kill any bacteria that may be present in the food. For leftovers, you want to reheat the food to at least 165F to ensure you kill any bacteria in the food.

Ensuring you properly store leftovers within 2 hours of meal preparation will help to prevent bacterial growth. If the temperature outside is 90F or above, your food is only safe for 1 hour without being consumed, stored or thrown away!

Your refrigerator should be set below 40F for safe food storage.  Proper freezer temperature is 0F to ensure frozen foods stay frozen to help prevent bacterial contamination.

And remember, when in doubt, throw the food out or risk food poisoning!

Please visit http://www.homefoodsafety.org for more tips and also to download the free app to help determine if a food is safe to eat!

Dietitians and Nutritionists: How are they different?

How is a Registered Dietitian (RD) Different than a Nutritionist?
Presented to you by: Sandy Schoepfel MS RD RN CNSD LDN – Canton / Falmouth MA Branches
Home Solutions Infusion Therapy

The “RD” credential is a legally protected title that can only be used by practitioners who are authorized by the Commission of Dietetic Registration of the Academy of Nutrition and Dietetics. Some RD’s may refer to themselves as “nutritionists” but not all nutritionists are Registered Dietitians.

The definition and requirements for the term “nutritionist” vary. Some states have licensure laws that define the range of practice for someone using the designation “nutritionist” but in other states, virtually anyone can call him or herself a “nutritionist” regardless of education or training.

Individuals with the RD credential have fulfilled specific requirements, including:

• Having earned at least a bachelor’s degree, although about half of RD’s hold advanced degrees
• Completed an accredited,  supervised practice program
• Passed a national registration examination administered by the Commission on Dietetic Registration
• Completes continuing professional educational requirements to maintain registration

The Registered Dietitians at Home Solutions are also specialized in nutrition support The Certified Nutrition Support Clinician (CNSC) credential identifies a registered dietitian as a qualified nutrition support provider. It is the most widely accepted, visible nutrition support certification with recognition both nationally and internationally. The CNSC board examination, required every five years to pass and to maintain credentialing, measures an individual's knowledge of safe and effective multidisciplinary practice in nutrition support.

Utilize your dietitians as they are great resources on so many levels!

Sea Salt vs. Table Salt

What is the Difference Between Sea Salt and Table Salt?

Presented to you by: Sandy Schoepfel MS RD RN CNSD LDN – Canton / Falmouth MA Branches
Home Solutions Infusion Therapy

Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often marketed as a more natural and healthy alternative. The most notable differences between sea salt and table salt are in their taste, texture and processing.
Sea salt is produced through evaporation of ocean water or water from saltwater lakes, usually with little processing. Depending on the water source, this leaves behind certain trace minerals and elements. The minerals add flavor and color to sea salt, which also comes in a variety of coarseness levels.

Table salt is typically mined from underground salt deposits, is more heavily processed to eliminate minerals, and usually contains an additive to prevent clumping. Most table salt also has added iodine, an essential nutrient that helps maintain a healthy thyroid.
By weight, sea salt and table salt contain the same amount of sodium.

Regardless of which type of salt you prefer, limit total sodium to less than 2,300 milligrams a day — or 1,500 milligrams if you are 51 years old or older, are African American or have high blood pressure, diabetes or chronic kidney disease. Per the Centers of Disease Control and Prevention (CDC), the average daily sodium intake for most Americans age 2 years and older is 3,436 mg. Learn to read food labels to help calculate your daily sodium intake based on each serving to see how your sodium intake measures up!

Eating on the Go

Eating on the go…

Presented to you by: Megan Tingler, RD, CNSC – Richmond Branch
Home Solutions Infusion Therapy

Think you can’t fit a healthy diet in?

With all of our hectic schedules, it can become difficult to think about a healthy diet.   So, how do you stay on-to-go and still manage to maintain a healthy diet?  Here are a few tips aimed at helping you with that:

Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

Get sauces, gravies, and dressings on the side.  These tend to be high calorie and having them on the side allows you to control how much you eat.

Think about the rainbow, try to incorporate as many different colors as possible throughout the day.