Date with Folate

This is for the ladies...

Earlier today during my lunch break, I ran into an article regarding folate (or folic acid) in the August 2008 issue of the Journal of American Dietetic Association. Now before you stop reading because you don't think this entry has anything to do with you, spare me a moment! Part of my job as a WIC Nutritionist is to make sure that all women are getting enough of it, and why not share the wealth of knowledge, right?

Based on a cross-sectional study of folate intake among low-income, non pregnant women of childbearing age in California, 63% did not meet the recommendation. I repeat, sixty-three percent! That's more than half, and I bet you that the majority of them probably don't even know it! And according to researchers, low-income women take less supplemental folic acid than women with higher incomes. And I'm not saying you have to go out there and buy yourself a bottle of folate supplements, moreover, let you know that there is an alternative. (P.S. It involves eating more.)

First thing's first, what is folic acid? According to the General Mills Folic Acid handout that I distribute to my clients, it is needed to create new cells and helps keep blood healthy. If you're pregnant, the folic acid in your body is used to make the baby's blood as he or she grows. If you're not pregnant but of child-bearing age, well, you still need it because it plays a crucial role with the reduction in neural tube defects. In other words, more folic acid = healthier baby. And who wouldn't want a healthier baby?

What can you do to get enough? The folic acid recommendation is 400 micro grams, which many seem like a lot but think of it this way: if you eat at least one of the following foods every day? You're fine. (Note: If you are pregnant and taking prenatal vitamins, check to see how much folic acid it provides.)

Important Sources of Folic Acid:

• Fortified Cereals
• Wheat Germ
• Black Beans
• Chickpeas
• Kidney Beans
• Lentils
• Lima Beans
• Peanuts
• Pinto Beans
• White Common Beans
• Avocados
• Asparagus
• Beets
• Broccoli
• Brussels Sprouts
• Corn
• Parsnips
• Peas
• Romaine Lettuce
• Spinach
• Tomato Juice
• Turnip Greens, Raw
• Cantaloupe
• Oranges
• Orange Juice
• Liver

So, what's it gonna be?

Image by smartwomensupplements.com

- or -

Image by health.com

You decide.

In other news, I got into grad school. I will be working towards a Master's degree in Public Health. Why public health, why now, you ask? Well, let's just say that interning in the nutrition department of a third world country and working for WIC pointed that direction. Let's just say, that in more ways than one, I want to be just like Hannah Waight when I "grow up."

Interested in a career in Healthcare??? Find great articles and advice on the Healthcare Channel at Experience.com

Minus 10 Without Trying (Too Hard)

A close family friend stopped by the house earlier after spending the entire day with my little sister. Shortly after she left, my sister says: "Janel says you lost weight." Naturally, I responded with: "Really?" Naturally, she says: "That's what I said." I laughed, smiled, and carried on with graduate school applications.

The good news is, I wasn't on a diet. The bad news? I lost weight without even trying, which technically is good news but can be frustrating when I actually am trying to lose weight and I don't! I lost 10 pounds actually, in about two months. The big secret? A gym membership, and a food diary. And yes, that's all it took. I'll be honest, I signed up for my gym months ago, and I don't go every day either. But I am trying to really push myself to go. This week I've gone a whopping two times, and last week must've been three. Weeks before that? I was lucky if I went once. So, don't assume that just because I have a gym membership that I'm all muscular and go every day. Not even close (although I do get a kick out of pretending like I know what I'm doing in the weight room). The point is, you can lose weight the standard way. And it's really not as hard as we all make it out to be. Baby steps, right? Baby steps.

Baby step #1: Work it out. Sign up for a gym membership. Preferably one that's easily accessible and the most convenient for you to go to so you won't have excuses not to go. For example, I go to one that's on my way home from work so I pass by it every day, which increases my chances of going. And days when you don't work out, or if you can't afford a membership, just try to be as active as possible. Be on your feet, move around, park far away from the building and walk it out, do chores willingly, etc.

Baby step#2: Dear Diary... Start a food diary! And don't bother going out of your way and buy an actual food diary either. Take a notepad, an old notebook, staple pieces of paper, use your planner...be creative. Or if you have access to the internet, there are innumerable virtual food diaries. Write down every single thing that you eat, and how much of it that you eat. Be aware. Know what you put into your body.

Baby step #3: A,B,C,1,2,3 Educate Yourself. Do you know how much you should be eating in the first place? How does that compare to what you're actually eating? How much should you really weigh? What risks are increased if you're overweight? Here are just a few sites that you may fine useful.

MyPyramid Plan
MyPyramid Menu Planner
MyPyramid Tracker
Weight and Waist Management

Everybody Loves ... B12?

One of my coworkers was really frustrated earlier. And to cope with it, she did what any other nutritionist would do...brainstorm the possible reasons why the person who pushed her buttons acts the way she does.

"Maybe it's because she's deficient in vitamin B12," she said, randomly, out of nowhere, maybe a good ten minutes later.

"I'm sorry. What?" I asked.

"Yes. It only makes sense. After a certain age you will start to experience changes in your personality. And it's usually because you lack the vitamin B12 since we normally wouldn't get it just from the food we eat," she continued.

According to Northwestern University's Feinberg School Nutrition Fact Sheet, "vitamin B12 is required for folate absorption, storage and activation to its coenzyme forms." It is rare that this vitamin is destroyed by cooking, but a good third of it could be destroyed if the cooking time is prolonged. Vitamin B12 deficiency is usually caused by inadequate absorption, or low intake (usually found in the animal origin or dairy foods that are fortified with vitamin B12). For more information about vitamin B12 requirements and a list of food rich in this vitamin, please go here.

Below is a list of symptoms provided by B12patch.com that I suggest you stay on the lookout for:

Physical Symptoms:

• Paresthesia
• Weakness or fatigue
• Muscle aches
• Impaired vibration or position sense
• Impaired pain or touch perception
• Ataxia
• Abnormal gait
• Decreased reflexes
• Unexplained vision or taste impairment
• Impotence
• Urinary or fecal incontinence
• Lhermitte's sign (sudden electric-like shocks down the spine on flexing head)
• Positive Romberg's sign (increased unsteadiness on feet when eyes are closed)

Psychological Symptoms:

• Memory loss
• Disorientation
• Apathy
• Irritability
• Paranoia
• Depression
• Hallucinations
• Violent behavior
• Psychosis
• Personality changes
• Dementia

So, now you know, the next time someone decides to make you angry, look it up. I'm telling you, there's a reason for everything!

Babies, Babies, Babies

www.crying-babies.com

So I never thought I'd say this, not now, not for awhile, but, I'm ready to have a baby. Don't worry, you're not the only one freaking out. And I'm not saying I'm going to anytime soon (NO WAY), due to financial constraints and emotional stability and whatnot...so maybe I should rephrase it.

Let's start all over.

I'm well-informed about having a baby. (Much better) Working for WIC for almost a year now, I have learned a lot about nutrition during pregnancy, problems during pregnancy, breastfeeding, various types of formula, frequency of feedings, hunger cues, how to prepare formula, how long one should store formula, THE WORKS! It's been pretty overwhelming, but it's comforting to know that I have the answers to any questions moms may have about their babies.

So Rule #1 in my Book of Success would have to be: Learn everything about anything. Even when you think it's irrelevant. Because in more cases than one, you will be asked, and you will be expected to know the answer.

And because August is around the corner and because it is Breastfeeding Month...

BREASTMILK VS. FORMULA...THE BENEFITS!

Formula

• Minerals
• Vitamins
• Fat
• DHA/ARA
• Carbohydrates
• Protein
• Water

Breastmilk (all the above, plus what's below!):

• Antibodies
• Hormones
• Anti-Viruses
• Anti-Allergies
• Anti-Parasites
• Growth Factors
• Enzymes

Notice the difference! In addition, formula-fed babies have a greater risk of ear infections, diarrhea/constipation, pneumonia, SIDS (Sudden Infant Death Syndrome), obesity, diabetes, asthma, allergies and cancer.

So the next time having babies crosses your mind like I just did...research like crazy before making a decision.

Source: California Department of Health Services WIC Department

You Are 16, Going on 17

Picture this. You're 16. You're pregnant. You're Juno! Or, if you're a male, you just got your girlfriend pregnant. You're Paulie Bleeker! Anyone else but you, right? But hey, it happens. WHAT DO YOU DO?! WHERE DO YOU GO?! WHO DO YOU CALL?! I agree with the yellow-shirted cashier: definitely "one doodle that can't be undid."

Now I may not be able to help you with everything, but I'll do my best to get you in on the food part. After all, it is what I do.

Well for one, you can come to WIC, a Federal assistance program for healthcare and nutrition of low-income pregnant women, breastfeeding women, and infants and children under the age of five. I, as a Certified Healthcare Professional and Nutritionist, will be able to provide you with nutrition guidelines during your pregnancy and information regarding any pregnancy problems you may have. I will then schedule follow-up appointments to make sure you're gaining the right amount of weight. Just ask about a WIC program near you.

In addition, it is my job to refer you to a case manager, who can help you with any other assistance you may need such as public housing, car seat discounts, etc. Since I work with health centers as well, I will also be able to refer you to a doctor, dentist, or even a nurse practitioner for Women's Health! Just ask.

Before you leave, don't forget to pick up your food instruments (aka: coupons) so you can pick up milk, cheese, eggs, juice, cereal and some beans at the WIC store near you! Now WIC may not provide fresh produce, but we do coordinate with a Farmers Market Nutrition Program that will provide you with just that. Just ask.

It's my job, it's what I do.

So if it turns out that you really are Juno, or Paulie Bleeker, remember that there is hope. There are ways. Just don't be afraid to ask for help.

Career Moves (Literally)

Today was definitely one of those days. One of those days that are so crazy, you're forced to step back a little and reevaluate your life and the direction you've chosen. Maybe it was because of the total of 28 clients that we saw today. Maybe it was the mere fact that everything that could have possibly gone wrong, did, and as working supervisor, three clerks and two new Certified Health Professionals in training had no choice but to turn to me for solutions. Maybe it was the 93-degree weather and the crying kids who couldn't tolerate it. Or the really weak air-conditioning, nay, the lack thereof. Maybe it's the gas prices...but even the thought of another day complaining about gas prices is getting old. One fine day...gone mad. Monday, Mad-day, Tuesday, Madder-day...is it Friday yet?

Today I took a step back. I was so stressed I even got a headache. One of those. On the bright side, I did start questioning my life...(if this isn't the bright side, frankly, I don't know what is!):

Is what I think I want to do really what I want to do?

Dun-dun-dunnnn.

The answer? Yes. But with an economy such as ours, I can do better. I just know it. Now for you aspiring dietitians out there in the healthcare field, here's something to consider, brought to you by dietitiancentral.com's 2008 SALARY SURVEY:

San Diego, California - www.visitusa.com

Highest Yearly Salary (Gross) = $161,000 (San Diego, CA)
Description: Assistant Manager, Director, Nutrition Program Director, Private Practice

Lowest Yearly Salary (Gross) = $20,000 (San Diego, CA)
Description: Sports Nutritionist, Director of Strength & Conditioning, Health & Fitness Centers

Full-Time Average Salary = $53,486

Don't be fooled by those numbers though, like I just was approximately 2.3 minutes ago, especially the one with the highest yearly salary. Do consider the fact that some jobs require years and years of experience before you can make that much money! In addition to certificates, specific degrees and special trainings! Do...your...homework!

Now for the state of Illinois, the highest yearly salary ($86,000) is working as a Scientist and Diabetes Educator in Highland Park for a food manufacturing company. Hm...something to consider.

Decisions. Decisions. Decisions.

First step...

Location. Location. Location.

After all, I gotta start somewhere...

Walk the Walk - It's in the Shoe!

Photo by Monica

I don't wear heels. I don't because I can't. I can't because I refuse to let my feet suffer any more than they have to. That and the mere fact that I can't walk in them to begin with. I believe it's related to my inability to walk straight. It has always been a problem long before I was even "old enough" to wear heels. My coworkers have been encouraging me to bust out my heels ever since I wore a pair to work one day. They said that they make me look more "grownup and sophisticated." It was really flattering at the time, and you'd think that would motivate me to wear heels on a daily basis. Wrong. But for the record, I'm really considering it. Especially after today. Especially after reading The REDEYE's cover story entitled "Arch Enemy - You may love them, but your feet might not - how flip-flops can hurt you" by Leonor Vivanco.

I'm a big fan of ballet flats and flip-flops because I don't have to worry about "walking like a woman." Unfortunately, my feet seem to have developed a hatred towards me because of it. It's beginning to hurt to walk, a lot. Every day after work, nay, while I'm at work my feet already start to experience fatigue from all the weight I put on them. According to Dr. Charlotte Covello, a podiatrist in the loop, "The moment flip-flop wearers feel heel or arch pain, they should stop wearing them, because the pain can lead to a chronic foot injury." My thoughts? I feel heel and arch pain on a daily basis...but wait a minute, did you just say...CHRONIC FOOT INJURY?! (Monica runs to her closet in frantic search for a decent pair of heels to wear...from this day onward.)

Photo by Monica

On top of increasing my risk for foot injury, I probably have also shortened my strides based according to a study of 39 students at Auburn University. "Shorter strides mean more distance," Justin Shroyer, lead author of the study exclaimed. This, in turn, will also "change the way people walk and therefore may cause foot and lower leg pain," Shroyer continued. I always wondered why my friends, who are clearly shorter than me, seem to walk a lot faster than me. Now? Now I get it...it's in the shoe!

Moral of the story? Flats and flip-flops are so in. But chronic foot injury, shorter strides and unhappy feet? Forget it!

To read more about the article and the love-hate relationship between your feet and flip-flops, go here.

To read more about careers in podiatry, which I strongly encourage everyone to do because it just saved my life/feet today, go here.