Author: Monica Reinagel, MS, LDN

Mobilizing Your Health: Go-To Apps for Info on the Go

by Monica Reinagel, MS, LDN

Mobile-Apps

Originally published on Intel IQ

Eating has become an increasingly mobile sport. We now consume a third of our calories (and spend half of our food dollars) away from home. At the same time, we’re a lot more interested in what’s in our food these days. Fortunately, information has become more mobile as well. Most of us now carry the World Wide Web—and with it, the sum total of human knowledge—in our pockets. Even better, mobile apps can filter and organize all of that information, making it easier to find exactly what you’re looking for, on the fly.

Want to know how many calories are in the popcorn at the movie theater? Wondering how sustainable the catch of the day is? Can’t remember how many pounds of tomatoes that gazpacho recipe calls for? Looking for a vegan restaurant near your aunt’s summer cottage? Rest assured: whatever you’re looking for, there’s an app for that. Continue reading “Mobilizing Your Health: Go-To Apps for Info on the Go” >

Crowd-sourcing your motivation

by Monica Reinagel, MS, LDN

Originally published on Intel IQ

crowdsourcingOne of the most inspiring things about our brave new world of technology is the way it seems to bring out everyone’s collaborative nature. From open-source coding to crowd-sourced encyclopedias, we’re working together like never before, sparking creativity and accelerating the pace of progress.

Turns out, you can even crowd-source your motivation! Whether your goal is to run your first 10K, quit smoking, or lose that last (or first) ten pounds, tapping into a network of supportive friends or even like-minded strangers can increase your chance of success. Continue reading “Crowd-sourcing your motivation” >

Tune in to the TODAY show March 14th

by Monica Reinagel, MS, LDN

Is Coffee Good For You? Find out on the TODAY show with Monica ReinagelWhat have you always wanted to know about coffee? I’ll be on the TODAY show this Thursday (3/14) to talk about America’s obsession with coffee and how it may be helping (or harming) our health.  Tell the TODAY how you feel about your coffee and tweet your questions to the producers using the tag #caffeinatednation. We’ll be answering many of those questions during the segment, which should air about 8:20am (ET).

While you’re waiting, check out this week’s Nutrition Diva episode on diet-betting.A surprising number of people are finding success by signing up for programs that use financial rewards—or penalties—to motivate them to achieve their goals. It might be just the thing to jump-start your efforts, or to boost you across the finish line.  

In fact, the folks at DietBet.com have set up a special game for Nutrition Diva fans to support each other in a friendly weight-loss wager. Check it out here. (Disclosure:  DietBet.com is a new sponsor of the Nutirtion Diva podcast.)

And if you’re trying to watch your weight, you won’t want to miss this quick tip on the foods that are LEAST likely to satisfy your appetite.

 

This week: surprising heart healthy foods, calcium warnings, and comparison of hemp, chia, and flax

by Monica Reinagel, MS, LDN

The annual observation of  Heart Health month always triggers a predictable parade of articles endorsing the same “heart healthy” foods: almonds, flax, salmon, red wine, chocolate.  This year, I decided to go rogue with five heart-healthy foods that you probably didn’t see on anyone else’s list, along with the reasons they deserve a place on your cardio-conscious diet. But maybe I shouldn’t assume that everyone has gotten the memo on diet and heart health. This reader’s doctor actually suggested that she start using  powdered creamer in her coffee to help bring down her high cholesterol levels.  After picking my jaw up off the floor, I made a different suggestion.

At your request, I also put together a comparison of flax, chia, and hemp seed. Are all high in fiber and omega-3s–but there are also a few important differences. Find out how these three seeds stack up nutritionally and how to use them.

Calcium was also in the news this week, with a new study linking high dose calcium supplements to heart disease.  Read my recommendations for balancing bone health and heart health.  Also, find out  how much calcium is absorbed from various foods.  Also, a tip on what to do with the liquid that sometimes forms on top of yogurt.

Thanks for all the great questions and topic suggestions. Coming up soon: Wagering on Weight Loss, and a review of the Paleo Diet!

How Much Calcium Do You Really Absorb from Foods?

by Monica Reinagel, MS, LDN

Q.  For foods that are high in oxalates (such as spinach), is the reported amount of calcium adjusted for the fact that you don’t absorb it as well?

A. No, it’s not. Calcium content is based on the amount of elemental calcium in a food, without regard to how much of it gets absorbed. If you look up spinach in a nutritional database, for example, you’ll find that a cup of cooked spinach contains about 230 mg of elemental calcium. However, spinach also contains oxalic acid, a compound that binds to calcium and interferes with your ability to absorb it. As a result, only about 5% of the calcium (or, approximately 11 mg) is actually absorbed. By comparison, a cup of cooked broccoli contains just 70 mg of elemental calcium—but up to 60% of this (around 40 mg) is absorbed. Even though broccoli contains less calcium than spinach, it turns out to be a superior source.

Dairy products like milk, yogurt, and cheese are among the most potent food sources of calcium. But that’s not because the calcium is particularly well-absorbed. Only about a third of the calcium in dairy is taken up by the body, but because these foods are so high in elemental calcium, you end up absorbing about 100mg of per serving.  For those who want to dig deeper, here’s an article with lots more on the relative bioavailability of calcium from different foods. But it doesn’t have to be that complicated. The recommended intake for calcium is based on the assumption that you’ll be getting calcium from a variety of foods, some of which are better absorbed than others.

 

Originally published at QuickandDirtytips.com