There will be no ‘before’ and ‘after’ pictures in this blog, mostly because I am not the type to flash my belly in a swim suit (regardless of how flat it may be). This blog is all about science of nutrition.  

Step 1: Food Diary

There are a lot of different ways to keep a food log. In the old days I would simply record everything I consumed in a day and used a nutrition reference guide to break things down by carbohydrates, fat and protein. That was a lot of work!

Now we can use all sorts of web and mobile apps. One of my favorites is MyFitnessPal – it is free, available online and on your phone and even has a barcode scanner. This app is similar to Weight Watchers, but you can actually see calories. (And did I mention free? As in not paying a corporation?)

Do not forget to write down all the food you eat including condiments, sugar, and beverages for three non-consecutive days in a week – two week days and one weekend, then average the number of calories.     

Step 2: Body Mass Index

Clinicians use the Body Mass Index (BMI) to assess a patient’s risk for developing obesity associated diseases. A normal weight BMI is 18.5 – 24.9; overweight is 25 – 29.9 and obese is 30 and greater.  

If my current weight is 150 lbs and my height is 5’2” (at least I like it to be that) my BMI can be calculated as:

BMI =  =  x 703 =   x 703 = 27.4

This puts me in the overweight category – I am not happy.

Step 3: Resting Metabolic Rate

Resting Metabolic Rate is the amount of energy (in calories) a person burns daily. We need this energy for keeping our vital organs alive and digesting the food we eat. In other words, if you lay in bed all day and do absolutely nothing RMR is how many calories you will burn. Here is an example of how RMR can be calculated:

Weight – 150 lbs; Height – 5’2” or 62”; Age – 45; Gender - female

Men: (9.99 x Weight (kg)) + (6.25 x Height (cm)) – (4.92 x Age (years)) +5

Women: (9.99 x Weight (kg)) + (6.25 x Height (cm)) – (4.92 x Age (years)) -161 =

(9.99 x 68.2) + (6.25 x 157.5) – (4.92 x 45) – 161 = 681.3 + 984.4 – 221.4 – 161 = 1283.3 Kcal

Step 4: Activity Level

There are many different ways to determine daily activity level. This table is one of them; it helps you to find your activity factor to calculate the actual calories you burn every day, just be honest!

I like to think I walk at least 7 miles every day which includes my morning routine of either walking or slow jogging for 45 minutes (approximately 3 miles), walking 30 minutes at lunch time (1.2 miles) and all other walking throughout the day: that can include office, grocery store, et cetera. The best way to confirm this is by purchasing a small pedometer and wearing it for a day. This will help estimate daily activity level with more precision.

My daily energy requirement can be calculated as follows:

RMR x 1.6 = 1283.3 x 1.6 = 2053.28 Kcal

Of course, when I average my food intake from my own food logs I notice that I consume at least 500 Kcal more than I should. No wonder I’m gaining weight! My smart book suggests subtracting 500 to 1000 Kcal from my energy requirement which will assure weight loss of 1 to 2 pounds per week. Well, let’s not go crazy, let’s be realistic. Losing one pound a week is great and brings me to get to my goal of 125 lbs in a little over half a year (4 lbs per month). Wow! But is it realistic? Not in my situation. What if I don’t have time to walk during the day? What if I drink an extra glass of wine? I don’t want to be disappointed.

More to the point, I don’t want to be too restrictive in my diet and enjoy food. Losing a pound every two weeks is what I will be able to accomplish. This means subtracting 250 kcal from my daily energy requirements leaving me with approximately 1800 kcal per day. This is doable! Let’s begin. 

No one likes to make New Year resolutions – not because the promise you give to yourself isn’t serious, but mostly because you can’t keep it: two weeks tops! It would be much safer not to make any resolutions at all; at least this is how I feel.

Well, on this note I decided to make another New Year resolution. My logic includes the following: I am quite an accomplished individual, I finish what I start and with the best results possible. There are only two things in my life that I am always failing at – quitting smoking and losing weight.

I lost weight once, in year 2000, dropped approximately 25 pounds, but over the past 13 years I got it all back and more. Quitting smoking was never successful. I tried every year, a few times a year over the last 17 years and failed every time. Year 2012 was the worst – I lost a job that I really liked followed by a serious back injury leaving me immobile for a few months. I could not run, could not walk, I could not even sit; lying down on the floor was my only option. Unfortunately, my appetite was not affected by the injury, so I gained a few more pounds.  

This year was good to me and I feel accomplished and successful, after all 13 is my lucky number! I graduated with my second Master’s degree, got an amazing job offer, fully recovered from the back injury and guess what? I QUIT SMOKING FOR GOOD! Yes, it’s been 6 months and I have not had a single cigarette!  

Now it’s time for the second task – lose weight. Generally speaking, I try to stay active and healthy as much as possible. I walk, ride my bike sometimes, and even started jogging again. I don’t eat junk food (chips, soda, etc.), and try to have a nutritionally balanced diet. But something is still missing. Slowly but surely my sizes go up and I start avoiding scales in the bathroom. One day I was reading the Health Magazine (not the best publication, but it happened to be in my hands at the time), and suddenly experienced a ‘light bulb’ effect. Eureka! I realized what was missing in my life – structure!  So, as a nutritionist with training in counseling and dietetics I decided I should start with an assessment which includes a diet log (three non-consecutive days per week), calculations of BMI (Body Mass Index), and BMR (Basic Metabolic Rate).  

For nutrition nerds and just curious folks I’ll be posting formulas, calculations and examples of a diet log in my next post. Stay tuned!

By Anton Power

What is an allergy in the first place?

Allergies are hypersensitivity to the environment. When a foreign body enters our system, the normal immunological response produces a familiar inflammation that is felt when we, for example, catch a cold. However, many foreign chemicals are not harmful to our body. This obviously includes pollen, food and latex, among others.

In regards to biological allergens; what makes them prone to cause an immune response is their chemical makeup. I’ve never heard of anyone becoming allergic to a steak dinner. However, most people are allergic to tree pollen to varying degrees, and some are allergic to peanuts.

Note that hypersensitivity to food is not the same thing as intolerance. Allergic reactions are only immunologically related. However, food intolerance is the inability to digest certain chemicals and presents with symptoms akin to poisoning because the body simply doesn’t know what to do with it.

Root Cause of Allergies

Antigens are signaling proteins used for a variety of purposes. Our immune system has adapted to detect antigens of pathogens in order to protect us from infection. However, there are many reasons why antibodies that our body produces may recognize harmless chemicals from food and pollen as harmful. Furthermore, many other factors can contribute to exacerbating this error in recognition and thus make allergy sufferers feel sick.

Over the past several decades, it has been shown that one antibody in particular, IgE, is directly related to allergic reactions in food. IgE is found in the gastrointestinal tract of people with food allergies in higher numbers than those without [1].

The mucosal layer of the intestines, of which the epithelium is the first row of cells, is the primary barrier by which potential pathogens are kept at bay. In order to transport antibodies beyond the mucosa from the lumen (outside) of the intestines, a transport protein (CD23) is found on both sides of the epithelium. Polymorphisms (common genetic variation) in the structure of the CD23 protein play an important part in how easily IgE proteins bound to allergens enter through the mucosal layer. Once below the mucosal layer, the allergen bound IgE protein induces an immune response. Thus, some people will inherently be more prone to allergic reactions in food [1].

If a person is more prone to food allergies, then low-level exposure to the allergen can damage the epithelium over time because the immune response inherently does damage to the surrounding cells. If the mucosa is not given enough time to heal, damage will go unrepaired. This is why physicians caution people with known allergies to avoid contact with the allergen. If the epithelium is damaged, then allergen bound IgE will be free to enter the mucosa and produce a chronic inflammatory response. This can be dangerous and taxes the body’s ability to protect itself.

Risk Factors

As discussed above, allergic response to food has been shown to sometimes be genetic. However, other risk factors do apply. For example, alcoholism; alcohol dehydrates the mucosal layer of the intestinal wall [2]. This does direct damage to the epithelium and increases permeability, allowing for foreign substances such as allergen bound IgE to enter the body unrestricted.

Although only 3.2% of the adult population across the world develops food allergies, and only 1% of this population experiences fatal anaphylactic reactions, some of the risk can be mitigated [3]. As stated above, any substance (alcohol, aspirin) that can increase permeability of the mucosa in the intestines should be avoided, or used in moderation.

It has also been shown that pollen allergy sufferers are at a higher risk of developing food allergies [3]. This may be related to the fact that allergy sufferers are already immune-compromised to some degree, or may have disproportionate amounts of IgE in certain anatomical regions where allergic response occurs [1]. In fact, adults with pollinosis (pollen allergies) are more likely to test positive or have a history of apple, peach, and celery allergies [4]. However, non-biological allergies, specifically latex, has also been found to be a risk factor for avocado and banana allergies [4]. Thus, knowing what we are allergic to now can help us determine what we may be allergic to in the future. However, it is entirely possible to know with certainty if you are willing to be tested. Companies now provide this service, but for a price.

References

[1] Hannah, J. G., & Sutton, B. J. (2008). Ige in allergy and asthma today. Nature Reviews Immunology, 8, 205-217. doi: doi:10.1038/nri2273. http://www.alergomed.org/uploads/1/0/0/2/10021998/lectura_prctica_-_ige_2.pdf

[2] Bode, C., Bode, J.C. (2003) Effect of alcohol consumption on the gut. Best Pract Res Clin Gastroenterol, 17 (4), 575-592. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/12828956.

[3] Moneret-Vautrin, D.A., Morisset, M. (2005). Adult food allergy. Current Allergy and Asthma Reports, 8 (1), 80-85. doi: 10.1007/s11882-005-0060-6. http://www.springerlink.com/content/9wu382n012h6nq61/

[4] Levy, M., Noirot, L. (2000). Allergic sensitization and clinical reactions to latex, food and pollen in adult patients. Clinical & Experimental Allergy, 30 (2), 270-275. doi: 10.1046/j.1365-2222.2000.00751.x http://onlinelibrary.wiley.com/doi/10.1046/j.1365-2222.2000.00751.x/abstract?deniedAccessCustomisedMessage=&userIsAuthenticated=false

At the end of my yoga teacher training course I was required to do a presentation on any topic that I consider myself to be an expert. That’s an easy task! I would like to share with you a Frequently Asked Questions (FAQ) session at the Vermont Yoga studio where I presented ‘Nutrition 101 for Everyone’. 

Q: What are organic foods?
A: The word “organic” refers not only to food itself, but also to the way it is produced. Foods labeled organic MUST be certified under the National Organic Program (NOP) and ARE ALLOWED the following processes: biological pest management, composting, manure applications, crop rotation. Synthetic pesticides, fertilizers and hormones, antibiotics, sewage sludge, genetic engineering and irradiation are NOT ALLOWED in organic foods.

Foods with multiple ingredients MUST consist of at least 95% of organic products. Remember, ORGANIC – does not mean healthier or less calorie!

Q: What is GMO?
A: Genetically Modified Organism (GMO) refers to plants or animals with an altered genetic make-up. Recombinant DNA technology is typically involved in making such organism via transferring a gene that confers a specific trait. For example, if we will take a DNA of corn and insert a gene from bacteria that produce a toxin to the European corn borer, the resulting crop will be resistant to this particular pest.

Almost 50% of crops in the United States including 90% of soybeans are genetically modified, and used for pest, weed control and disease prevention in plants.   

Q: What are Food Additives?

A: Anything that is added to food during processing is a food additive and can be synthetic or natural. For example, to enhance color we can use Red 40 synthetic coloring or natural Beet Juice; to enhance flavor some recipes call for monosodium glutamate (MSG), others use garlic.

Food additives are used for many different reasons:  improve freshness and safety, enhance and maintain nutritional value (nutrients, vitamins and fiber in juices, milk, and cereals), enhance and maintain color and flavor (nitrates and nitrites in deli meats), as well as contribute to functional characteristics such as texture, acidity, etc. In some cases additives make foods more desirable such as various gums in ice cream preventing fats from separating and providing wonderful smooth ice cream texture we all love.