Free State Nutrition, LLC
  • Home
  • About
    • Video blog
  • Services
    • Pediatrics
    • Intuitive Eating
  • Resources/Tools
    • Cleaner Living
  • Work with Heather
    • Testimonials
  • Contact

Video Blog Posts

Tea Time: Vitamin B12

4/16/2019

0 Comments

 
  • Role in body
    • red blood cell formation
    • cell metabolism
    • nerve function
    • production of DNA
  • Vulnerable populations
    • Vegans
    • Older adults
    • Those with undiagnosed or poorly managed celiac
    • Other conditions that affect absorption of nutrients
    • Bariatric surgery
    • Renal disease
    • Those taking certain medications
      • metformin
      • PPIs
      • Colchicine for gout
      • aminosalicylic acid
  • RDA for adults: 2.4mcg (Excess is not absorbed)
  • Signs of deficiency
    • weakness, tiredness, lightheadedness
    • palpitations, shortness of breath
    • pale skin
    • constipation, diarrhea, loss of appetite
    • numbness or tingling, muscle weakness
    • vision loss
  • Sources
    • Animal products
      • Meats (red meat, poultry, fish)
      • Eggs
      • Dairy
  • Vitamin C can interact
0 Comments

Tea Time: Iron Deficiency Anemia

4/9/2019

0 Comments

 
  • Symptoms
    • Fatigue
    • Shortness of breath
    • Brittle nails
    • Pale skin
    • Swelling of the tongue
    • Cold intolerance
    • Trouble concentrating
    • Dizziness
    • Pica
  • Tests used to dx
    • CBC
      • RBC, Hgb, Hct, MCV
    • Iron (might not be low)
    • Ferritin (stored iron)
    • Reticulocyte count (very young RBCs)
  • Contributing factors
    • GI bleeding
    • Von Willebrand syndrome
    • Hemophilia
    • Frequent blood donation
    • Inflammation
  • Vulnerable populations
    • Infants age 7-12 months (stores from birth are depleted)
    • Toddlers, especially if they drink a lot of milk
    • Teens, who have increased needs
    • Older adults, who have decreased intake
    • Children with high lead levels
    • Vegetarians/vegans
    • Endurance athletes
    • Women with heavy periods
    • Pregnant/breastfeeding women
    • Picky eaters
  • RDA
    • 7-12 mo: 11mg
    • 1-3yo: 7mg
    • 4-8yo: 10mg
    • 9-13yo: 8mg
    • 14-18yo: 11mg (boys), 15mg (girls)
    • 19-50yo: 8mg(men), 18mg (women)
    • Pregnant: 27mg
    • BF teen: 10mg, BF adult: 9mg
    • 51+: 8mg
  • Types/sources of iron
    • Heme iron
      • Meats (beef, chicken, turkey)
      • Salmon
      • Eggs
    • Non-Heme Iron
      • Beans, peas, lentils (1.5-8.8mg per cup)
      • Dried fruit (1.5mg per 1/2c)
      • Dark leafy greens (3.2mg per 1/2c boiled)
      • Tofu (3.4mg per 1/2c)
      • Nuts
      • Blackstrap molasses (3.5mg per tbsp!
      • Fortified cereals and breads (1-18mg; 10mg per 1cup fortified oatmeal)
  • Supplements
    • Only if diagnosed and recommended by MD
    • May be necessary to replenish stores
    • It can take 3-6 months to replenish
    • Side effects
      • Metallic taste
      • Vomiting
      • Diarrhea
      • Constipation
      • Upset stomach
    • Take with food
    • Lower dose
    • Time-release
    • Take with vitamin C
    • Avoid taking with calcium
    • Avoid black tea
0 Comments

Tea Time: Fatigue and Food

3/26/2019

0 Comments

 
  • What contributes to low energy
    • Talk to a doctor to rule out medical conditions (thyroid, diabetes, HTN, Seasonal Affective Disorder, allergies)
    • Hormonal changes
    • Lifestyle factors
      • Being overworked
      • inadequate sleep
      • stress
      • lack of exercise/movement
      • inconsistent eating
      • inadequate caloric intake
      • low iron/anemia
      • vitamin/mineral deficiencies
  • What you can do (after you see your doctor)
    • Manage stress!
    • Manage sleep with sleep hygiene
    • Get moving - start slowly
    • Take a multivitamin/mineral (with iron if warranted)
    • Eat regularly throughout the day
    • Eat a balance of carbs/protein/fiber
      • whole grains
      • protein sources (meats, dairy, nuts/seeds, legumes)
      • fruits/veg
    • Eat iron sources regularly (avoid calcium at the same time, take with vitamin C)
      • lean meats
      • beans
      • tofu
      • nuts
      • eggs
      • fortified foods like cereals, breads
      • leafy greens like spinach
0 Comments

Tea Time: Reflux

3/19/2019

0 Comments

 
  • Definition
    • Stomach acid comes up into the esophagus
  • Symptoms
    • heartburn
    • sour or bitter-tasting acid coming up into your mouth
    • bloating
    • coughing
    • burping
    • difficulty swallowing
    • bloody/black stools
    • nausea
  • Causes
    • H.pylori
    • Hiatal Hernia
    • Stress/anxiety
    • Smoking
    • Pregnancy/hormones
    • NSAIDs
    • SIBO
    • Gastroparesis
  • Dietary Modifications
    • Smaller, more frequent meals
    • Avoid/limit spicy foods, greasy foods, caffeine, alcohol, onions/garlic, tomatoes, citrus, mint
    • apple cider vinegar
  • Other lifestyle modifications
    • Stay upright for 2-3 hours after eating
    • Don't wear tight fitting pants/belts
    • Raise the head of your bed 6-8 inches
    • Don't exercise right away after eating
    • Sleep on your left side
    • Stress management
0 Comments

Tea Time: Electrolytes Take 4 - Sodium

3/12/2019

0 Comments

 
  • Roles in the body
    • Fluid balance
    • Send nerve impulses
    • muscle contraction
    • blood pressure (salt sensitive)
  • Recommended amount
    • 2300mg (average intake is 3400mg)
    • 1500mg?
  • Sources
    • Salted/cured meats, cold cuts
    • Frozen dinners, pizza, burritos, etc
    • Canned foods - raviolis, chili, soups
    • Breads/rolls
    • Cheese
    • Savory snacks
    • Fast food/restaurant food
  • Ways to decrease intake
    • fresh foods vs processed
    • low-sodium options (frozen foods, canned foods, restaurant foods)
    • avoid or limit sauces when out
    • choose smaller portions​
  • https://www.nhlbi.nih.gov/.../Choose-Foods-Low-in-Sodium.pdf
0 Comments

Tea Time: Electrolytes Take 3 - Magnesium

2/26/2019

0 Comments

 
Magnesium
  • What it does
    • Cofactor for enzymes
    • Aids in energy production
    • Aids in bone development
    • Helps transport calcium and potassium into cells
  • How much we need
    • Toddlers - 80mg
    • Young kids - 130mg
    • Pre-teens - 240mg
    • Teens - 360mg (girls), 410mg (boys)
    • Similar for adults
  • Where to get it
    • Leafy greens
    • Legumes
    • Nuts, seeds
    • Whole grains
    • Milk, yogurt
    • Fortified foods like cereal
    • Supplements
0 Comments

Tea Time: Electrolytes Take 2b - Calcium Supplements

2/19/2019

0 Comments

 
  • Calcium Supplements
    • Reading food labels for elemental calcium...
      • ​%DV is based on 1000mg
      • Supplement labels also report elemental calcium
    • Calcium Carbonate
      • caltrate, viactiv, os-cal, tums/rolaids
      • take with food
      • might cause gas, bloating, constipation
    • Calcium Citrate
      • citrical
      • Might need to take more pills
    • No more than 500mg at a time
    • Make sure to get enough vitamin D
    • Avoid taking at the same time as iron, zinc, levothyroxine
  • Benefits
    • Prevent osteoporosis
    • Lower BP
    • Prevent preeclampsia
0 Comments

Tea Time: Electrolytes Take 2 - Calcium

2/13/2019

0 Comments

 
Calcium
  • What it does
    • helps build strong bones and teeth
    • helps release hormones and enzymes
    • helps with nerve conduction
    • Help with muscle contraction
    • Helps with normal heart rhythm
  • How much we need
    • Toddlers - 700mg
    • Young kids - 1000mg
    • pre-teens and teens - 1300mg
    • adults 1000mg
    • adult women over 50 and also men over 70 - 1200mg
  • Where to get it
    • Dairy foods
    • Fish with bones (canned sardines, salmon)
    • Some veggies (kale, broccoli - only a small amount)
    • Fortified foods (OJ, granola bars, cereal, dairy substitutes)
    • Supplements
      • Calcium Carbonate
      • Calcium Citrate
      • No more than 500mg at a time
  • Benefits
    • Prevent osteoporosis
    • Lower BP
    • Prevent preeclampsia
0 Comments

Tea Time: Electrolytes Take 1 - Potassium

2/8/2019

0 Comments

 
  • What are electrolytes
  • When do we worry about elecrolyte imbalance
    • Exercising - after the first hour
    • Excessive sweating
    • Dehydration
      • GI bug
      • ​Flu
      • Breastfeeding
Potassium
  • What it does
    • Help with cellular fluid volume
  • How much we need
    • Toddlers - 3000mg
    • Young kids - 3800mg
    • Pre-teens - 4500mg
    • Teens and adults - 4700mg
  • Where to get it
    • Fruits (dried fruit, orange juice, bananas)
    • Vegetables
    • Legumes
    • Potatoes
    • Meat and fish
    • Dairy (milk)
    • Nuts
    • Supplements
  • Benefits
    • Decreased risk of HTN
    • Maybe improved bone health
0 Comments

Tea Time: Cholesterol

1/29/2019

0 Comments

 
  • LDL - bad cholesterol
    • increase fiber, esp soluble fiber (may need to increase calcium with soluble fiber)
      • legumes, nuts, seeds, oats, barley, rye, fruits, veg, chia
      • maybe psyllium husk supplement
    • Small frequent meals
    • Limit saturated fat from meats, butter
    • Whole fat dairy (except butter)
    • Avoid or limit trans fats
      • partially hydrogenated oils (shouldn't be in foods anymore)
      • fried foods in restaurants
    • Increase soy to 25g
    • Take stanol/sterol supplement
      • Benecol chews
      • Cholestoff
      • Cardiochews
  • HDL - good cholesterol
    • Increase exercise
    • Increase whole grains
    • Choose monounsaturated fats
      • Olive oil, peanut oil, canola oil
      • Nuts, nut butters
    • Increase omega 3 fatty acids
      • Fatty fish like salmon, tuna, sardines
      • Walnuts
      • chia seeds, flaxseed oil, hemp seeds
      • Soy foods
      • Omega-3 eggs, other foods
    • Avoid trans fats
  • Triglycerides
    • Decrease sweets, sweet drinks
    • Increase exercise
    • Choose more whole grain foods
    • Choose more plant foods with fiber
    • Decrease saturated fats
    • Limit or avoid trans fats
    • Increase Omega-3 Fatty acids
0 Comments
<<Previous
Forward>>

    You can catch these videos and more on Facebook

    Note: Tea Time posts are created in collaboration with Accomplished Health & Wellness

    Archives

    December 2020
    November 2020
    January 2020
    December 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018

​Home

About

​Services

Resources/
​Tools

Work with Heather

Contact


​Heather Fiore, Registered Dietitian Nutritionist       

​785-331-6435    -    ​​heatherfiorerd AT gmail DOT com    -    2721 W. 6th St, Ste F, Lawrence, KS
Copyright © 2017      View Website Disclaimer, Terms of Service and Privacy Policy
Photo used under Creative Commons from marcoverch
  • Home
  • About
    • Video blog
  • Services
    • Pediatrics
    • Intuitive Eating
  • Resources/Tools
    • Cleaner Living
  • Work with Heather
    • Testimonials
  • Contact