The Endometriosis Nutritionist’s Post

Increasing your daily protein intake can be achieved through various dietary adjustments. Here are five effective ways to incorporate more protein into your daily routine: 1. Incorporate Protein-Rich Foods in Every Meal * Breakfast: Start your day with eggs, Greek yogurt, or a protein shake. * Lunch and Dinner: Include lean meats like chicken, turkey, or fish. For plant-based options, use tofu, tempeh, or legumes like lentils and chickpeas. * Snacks: Opt for nuts, seeds, cheese, or protein bars. 2. Use Protein Supplements * Protein Powders: Add whey, casein, or plant-based protein powders to smoothies, oatmeal, or baked goods. * Protein Bars: Keep high-protein bars handy for a quick boost. 3. Choose High-Protein Grains and Alternatives * Quinoa: A grain that is higher in protein compared to rice or pasta. * Buckwheat: Another grain that offers more protein. 4. Include Dairy or Dairy Alternatives * Greek Yogurt: Higher in protein than regular yogurt. * Cottage Cheese: A versatile high-protein food. * Dairy Alternatives: Look for fortified options like soy milk or almond milk with added protein. 5. Enhance Meals with Protein-Rich Additions * Seeds and Nuts: Sprinkle chia seeds, flaxseeds, or hemp seeds on salads, cereals, and yogurt. * Nut Butters: Add almond or peanut butter to toast, smoothies, or fruits. * Cheese: Add to sandwiches, salads, and pasta dishes. Practical Tips! * Meal Planning: Prepare meals in advance to ensure you have protein-rich options available. * Diversify Sources: Use a mix of animal and plant-based proteins to cover a broad range of amino acids. * Read Labels: Check nutritional information to choose products with higher protein content. By incorporating these strategies, you can easily increase your daily protein intake and support your nutritional needs. When you want to learn more, feel free to contact us! P.S. We speak Dutch 🇳🇱, English 🇬🇧 and German 🇩🇪, so feel free to respond in any of these languages, depending on what you prefer ❤️

Renal Diet Basics When you eat and drink, your body absorbs nutrients needed for fuel. Anything it doesn’t need is carried through the blood to the kidneys. The kidneys filter out excess nutrients and make urine. If you have kidney disease, some nutrients can build up and damage your kidney. A renal diet can help protect you from kidney damage. What type of food plan should I follow if I have kidney disease? People with kidney disease may need to control these important nutrients: sodium, potassium and phosphorus. Please discuss your specific and individual diet needs with your healthcare provider or the registered dietitian at your dialysis center. Here are some tips to follow for a renal diet. What should I know about sodium and salt if I follow a renal diet? Sodium is a mineral found in salt (sodium chloride). It’s widely used to prepare foods. Salt is one of the most commonly used seasonings. It’ll take time for you to get used to reducing the salt in your diet. However, reducing salt/sodium is an important tool in controlling your kidney disease. Here are some suggestions. Don’t use salt when cooking food. Don’t put salt on food when you eat. Learn to read food labels. Avoid foods that have more than 300mg sodium per serving (or 600mg for a complete frozen dinner). Avoid foods that have salt in the first four or five items in the ingredient list. Don’t eat ham, bacon, sausage, hot dogs, lunch meats, chicken tenders or nuggets, or regular canned soup. Only eat reduced-sodium soups that don’t have potassium chloride as an ingredient (check the food label.) Also, only eat 1 cup, not the whole can. Choose only canned vegetables that say “no salt added” on the label. Don’t use flavored salts such as garlic salt, onion salt, or seasoned salt. Don’t use kosher or sea salt. Be sure to look for lower salt or no salt added options for your favorite foods such as peanut butter or box mixes. Don’t purchase refrigerated or frozen meats that are packaged in a solution or those that have been flavored or pre-seasoned. These items can include boneless chicken and bone-in chicken pieces, turkey breast, whole turkeys, steaks, roasts, burgers, pork tenderloin and pork chops.

This article features many great examples of foods to consider at any time, but especially if you’re dealing with Covid or Long Covid. I myself have included many of these in my diet, and they provide some benefits. I also suggest grapefruit, elderberry, magnesium, and zinc - even in supplements, as they help to reduce inflammation, boost overall immunity, and minimize longer and acute bouts of pain and fatigue (in my experience). Take care, and wear a mask 😷 in crowded areas to help avoid infection. #covid #longcovid #wearamask

Best Foods to Eat With COVID By Tim Petrie, DPT, OCS Medically reviewed by Geetika Gupta, MD One of the hallmark symptoms of COVID-19 is its negative effect on your senses. People with COVID-19 frequently experience a loss of taste or smell and a diminished appetite. Unfortunately, maintaining a healthy diet is imperative to ensuring your immune system can effectively respond to the virus. This article will explain what to eat with COVID-19 and strategies for eating when you have no appetite. Foods to Eat With COVID Eating nutritious foods is one way to ensure an optimal immune response. When a virus like COVID-19 invades your body, the nutrients you consume support your immune cells as they fight the invading pathogen. They also help you avoid chronic inflammation levels as you recover from the illness. The following foods can help your body as it fights and recuperates from COVID: Oranges Fresh oranges or a glass of orange juice can provide you with your daily dose of vitamin C. This nutrient assists your body’s immune system and protects against harmful free radicals. Ideas for incorporating oranges into your diet: A medium orange contains 75% of your recommended daily intake of vitamin C A 3/4 cup serving of orange juice has over 100% of your daily vitamin C Red Peppers Red peppers are another unlikely source of vitamin C. This vegetable, which makes a delicious snack between meals, is another excellent way to increase your intake of this protective vitamin. A 1/2 cup of raw red peppers contains over 100% of your daily recommended vitamin C. Nuts Nuts, like peanuts, cashews, or almonds, are an essential source of protein. This compound helps your body rebuild muscle that may be lost when you are more inactive with COVID-19. Consider these types of nuts: 1/2 cup serving of cashews has 10 grams (g) of protein (about 20% of your daily value) 1/2 cup serving of almonds contains 14 g of protein (about 28% of your daily value) 1/2 cup serving of peanuts has 17 g of protein (roughly 34% of your daily value) Seafood Seafood—like crab or lobster—can provide your body with much-needed zinc. This mineral helps your body’s immune system function, and being deficient can leave you more susceptible to infection. Consider these types of seafood: A 3-ounce (oz) serving of crab contains about 50% of the daily recommended amount of zinc A 3-oz serving of lobster has about 30% of the zinc you need daily. ***Click on image below, there is much more to this article on best foods. Posted on MLCA by Larry Cole

Types of Foods You Shouldn’t Eat If You Have Kidney Disease If you have kidney disease, it is important to know which foods to avoid. Some foods can cause your kidneys to work harder and can lead to health problems. Here are some types of foods you should avoid if you have kidney disease: If you have kidney disease, it is important to know which foods to avoid. Some foods can cause your kidneys to work harder and can lead to health problems. List of Foods to Avoid with Kidney Disease Dairy products – Dairy products are high in calcium and can put a lot of stress on your kidneys. Try to limit your intake of dairy products or choose low-fat or fat-free options. If you have kidney disease, you should speak with your doctor about the best way to include dairy in your diet. Sugary drinks – If you are one of the many people who enjoy a cold beverage with your lunch, you may want to rethink your drink choice. High-sodium foods – Fried foods – When it comes to your health, eating fried foods is not the best decision you can make. The unhealthy fats found in most fried foods can damage your kidneys over time. Red meat – Did you know that red meat can be harmful to your kidneys over time? In fact, a recent study found that eating red meat can increase the risk of developing kidney disease Artificial Sweaters – There are many types of artificial sweeteners on the market. While they all promise to help with weight loss and sugar cravings, many are harmful. Salty Foods – Most salty foods are bad for your kidneys. In conclusion, if you have kidney disease, it is important to be aware of the foods that you should avoid. Some foods can cause your kidneys to work harder and lead to health problems. By following the guidelines in this article, you can help keep your kidneys healthy and functioning properly. https://lnkd.in/eXr-xNFy.

Snacking is a near-universal habit, making the nutritional quality of our snacks more crucial. The National Health and Nutrition Examination Survey reveals that snacks contribute nearly 20% of our daily calorie intake. Unfortunately, these snacks are often low in dietary fiber and high in sugar. Mintel insights reveal that North America is seeing a growing demand for health-boosting snacks. A third of US consumers say that snacks with functional benefits are worth the price. This reinforces the need for ongoing product development in this space to deliver healthy indulgence, particularly high-fiber snacks. Read more in Food Business News: https://bit.ly/3w594gi Jeff Gelski #healthysnacking #dietaryneeds #snacking #foodandbev

Happy Thanksgiving! Turkey vs. Other Meats: Is Your Thanksgiving Centerpiece the Healthiest Choice? As Thanksgiving approaches, many of us are looking forward to that succulent roast turkey. But how does this holiday favorite stack up against other meats we consume throughout the year? Let’s dive into a nutritional showdown that might just surprise you! Turkey: The Thanksgiving Superstar Turkey isn’t just delicious; it’s packed with nutrients that make it a standout choice for health-conscious eaters. Nutritional Profile of Turkey (per 100g, roasted): Calories: 189 Protein: 29g Fat: 7g Saturated Fat: 2g Cholesterol: 109mg Sodium: 68mg How Turkey Compares to Other Meats 1. Turkey vs. Chicken Both poultry options are lean and protein-rich, but turkey takes the lead: Turkey has slightly more protein per serving Lower in calories and fat compared to chicken with skin Higher in B vitamins, especially niacin Health Edge: Turkey wins for its higher protein content and lower fat, making it ideal for muscle building and weight management. 2. Turkey vs. Beef The classic red meat contender faces tough competition: Beef is higher in iron and zinc Turkey is significantly lower in saturated fat Turkey has fewer calories per serving Health Edge: While beef offers more iron, turkey is the better choice for heart health due to its lower saturated fat content. 3. Turkey vs. Pork The “other white meat” goes head-to-head with our Thanksgiving favorite: Pork and turkey have similar protein contents Turkey is lower in calories and total fat Pork is higher in thiamine and selenium Health Edge: Turkey edges out pork for overall leanness, but both can be part of a healthy diet. 4. Turkey vs. Fish (Salmon) Comparing land and sea: Salmon is rich in heart-healthy omega-3 fatty acids Turkey is lower in calories and higher in protein Both are excellent sources of B vitamins Health Edge: While turkey is leaner, salmon’s omega-3 content gives it unique health benefits, especially for heart and brain health. Please, continue reading on: https://lnkd.in/gsQfBrS5

Almonds in a Balanced Diet Part 2 Serving Sizes and Recommendations When incorporating almonds into the diet, it is important to be mindful of serving sizes. The recommended serving size is typically 1 ounce, or about 23 almonds. This portion contains approximately 164 calories, which fits well within the daily caloric intake for most individuals, especially when balanced with other food choices. For a more structured approach, you can integrate almonds into your diet as follows: Daily Snacking: Aim for 1 ounce of almonds as a mid-morning or afternoon snack. Pairing this with a piece of fruit or some yogurt can create a balanced snack that includes carbohydrates, protein, and healthy fats. Culinary Uses: Use almonds to enrich two to three meals per week, either as a topping or in recipes. For instance, you could include them in a dinner salad and use almond butter in a recipe for a main dish or dessert. Remember Variety is Key: While almonds are nutritious, it is essential to maintain diversity in your diet. Combine almonds with other nuts and seeds, which will provide different types of fats and nutrients, ensuring you receive a broad spectrum of health benefits. Considerations for Specific Diets Weight Management: Due to their high-fat content and calorie density, portion control is vital for those watching their weight. Monitoring amounts consumed, especially when snacking, helps avoid overconsumption. Nut Allergies: It’s important to consider allergies. For individuals allergic to tree nuts, almonds should be avoided altogether, and alternative snacks or sources of protein should be sought. Whole Foods Focus: When incorporating almonds, focus on minimally processed forms. Raw or dry-roasted almonds without added salts or sugars are preferable, as they retain the full range of health benefits without unnecessary additives. In conclusion, almonds are versatile and nutrient-dense, making them an excellent addition to a balanced diet. By incorporating them thoughtfully and considering serving sizes, health-conscious individuals can enjoy the many benefits almonds offer, enhancing their overall nutritional intake.

The delta eating regimen has a really limited, almost non-existent, influence on the body’s pH regulation. So, what’s it and might or not it’s a superb thing? The delta eating regimen is a weight reduction program that claims to enhance overall health by balancing the pH level of the body. In this text, we let you know all about this eating regimen and the way you may follow it. However, we wish to say up front that there’s no scientific backing for it… The very first thing we wish to make clear is that a superb eating regimen undoubtedly is made up of a majority of fresh foods as a substitute of commercial, ultra-processed products. Secondly, there are numerous aspects that make an eating plan successful, akin to sticking to it, shedding weight, and improving general health. The delta eating regimen, a technique to change your pH level Following on from what we mentioned above, the delta eating regimen goals to enhance your body’s alkaline level through foods which have a basic pH. However, in keeping with a study published within the Journal of Renal Nutrition, the kidneys are liable for maintaining acid-base homeostasis, which they accomplish that very efficiently. There’s no evidence that food can have a major impact on this process, a minimum of so far as blood pH levels are concerned anyway. Despite that, what we do know is that adopting significant dietary changes may cause a change to the acidity levels of urine. However, the results this has on general health aren’t clear. As such, the delta eating regimen starts off on the mistaken foot. This doesn’t mean, in any sense, that it’s not helpful for health. The advantages simply lie in the mix of foods an individual following the eating regimen would eat. Prioritize eating fresh food One of the pillars of the delta eating regimen is prioritizing fresh foods over ultra-processed ones. This, in fact, is something totally helpful for our health. By doing this, you reduce your intake of straightforward sugars and trans fats. Both of that are able to negatively impacting the way in which the metabolism works and overall general health, in keeping with an investigation published within the journal Pediatric Obesity.Through eating fresh foods, you’ll get a crucial amount of vitamins, minerals, and phytonutrients. All of those are essential for the human body to develop accurately with none alterations. So, one in all the most important guidelines of the delta eating regimen is to avoid candies, fast food, and carbohydrates which have a high glycemic index, akin to refined flour and industrially prepared foods. Cook foods at a lower temperature Another positive aspect of the delta eating regimen is the way you cook the food. The delta eating regimen dictates that you simply cook your food at a low temperature to avoid trans-fatty acids and toxic compounds like acrylamide from forming.According to an investigation published within the European Journal of

Recently, Eddie Abbew—a proponent of unprocessed foods who's known for his straightforward style (lots of swears)—found himself at the centre of a heated exchange with a dietician. While he played the debate out publicly on his feed, it underscored an essential conversation about our food choices. Eddie advocates for whole foods, pushing back against common dietary staples like bread, cereal, and porridge in favour of options like eggs and avocado. This is because he improved his health and claims others with his low carbohydrate approach. The dietician countered, supporting these foods as part of a balanced diet. This clash of perspectives brings us to a vital question: what is the best approach to nutrition? Eddie’s emphasis on minimal sugar and unprocessed foods has merit, especially given our easy access to overly processed options. His approach cuts through the clutter and makes us rethink convenience food. Yet, not all traditional foods deserve dismissal. Quality is critical—artisanal bread can be part of a nutritious diet, for example. Porridge can work for some and it is naturally full of nutrition. Cereal is not best choice however if you can't part with it, think about adding extra protein. Add some ground seeds or have an egg after. This will give you extra nutrition and keep you fuller for longer.  For me, variety is crucial. Carbohydrates, in amounts appropriate for my lifestyle, support my health and activity levels. It's about wise selection—opt for complex carbs and use nutrient-dense vegetables as your base. As I explore carbohydrates and brain health for my upcoming talk, I'm further reminded of the complexity that underpins our food choices. Pasta and rice, whether wholegrain or white, offer a compelling case study. Despite their differences, they have comparable effects on how quickly sugar enters the bloodstream, which in turn influences our energy levels, appetite, and mood. My preference leans towards white pasta, particularly durum wheat pasta, which not only satisfies the palate but also delivers a protein boost, offering a more favourable position on the glycaemic index. Basmati rice, known for its aromatic taste, similarly ranks well in terms of sugar release. Yet, there's a caveat with brown rice—it may contain higher arsenic levels compared to its white counterpart. My practical approach? Alternate between the two. Enjoy white basmati rice one week and switch to brown the next, balancing health considerations with culinary variety. When it comes to pasta, if you're weighing options for taste, white durum pasta or fresh pasta stand out as the best choices. Pair with foods with protein and or fat and don't overeat, use veg as the filler. Eddie speaks to people in a way they will listen so we should not be dismissing him if the aim is for us all to eat better. There is a place for both views however listening to both can leave you thinking "what can I eat???" #NutritionDialogue #FoodChoices #BalancedDiet #EddieAbbew