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!