Food Centered Solutions

Free Event: Heal Your Gut: Cool The Fire

Mon, 12 Oct 2026 18:16:00 GMT

Thursday, November 5th at 6:30 pm at White Wolf Holistics, Jacksonville, FL

Your gut affects more than digestion.

Explore how food choices, stress, movement, and everyday habits can influence gut health, inflammation, and healthy aging. Discover practical strategies that fit real life—without expensive products or complicated routines.

WHAT YOU’LL LEARN

01 Build a healthier gut Understand your gut microbiome, intestinal lining, and what “leaky gut” means.

02 Recognize habits that help—or hurt See how exercise, eating speed, stress, food choices, and bowel habits affect digestion.

03 Reduce everyday inflammation Explore processed foods, added sugars, cooking methods, and ways to make your calories count.

04 Support healthier aging Learn about biological versus chronological age, colorful foods, and key nutrients.

05 Consider simple wellness biohacks Discuss fasting, meditation, social connections, bodywork, and hot and cold therapies.

Small changes can make a meaningful difference.

PRESENTED BY

Frances Siver, MS, RD, LDN, IFNCP, CGN, AFMHC

Food Centered Solutions Nutrition Counseling, LLC

Board-Certified Integrative & Functional Nutrition Practitioner • Board-Certified Gastrointestinal Nutritionist

Muscadine Grapes: A Southern Superfood Worth Rediscovering

Wed, 30 Sep 2026 16:56:00 GMT

Muscadine grapes are native to the southeastern United States and offer much more than their distinctive sweet-tart flavor. They are naturally rich in polyphenols —beneficial plant compounds that include ellagic acid, anthocyanins, catechins, quercetin, tannins, and resveratrol. Research is exploring how these compounds may support the body's antioxidant defenses, a healthy inflammatory response, cardiovascular health, gut health, and healthy aging. Interestingly, many of the muscadine's polyphenols are concentrated in the thick skin and seeds . While resveratrol often receives the most attention, it is only one of many potentially beneficial compounds found in this unique grape.

Muscadines also illustrate why eating a variety of whole, colorful foods can be valuable. Some of their plant compounds interact with our gut microbiome , where intestinal bacteria can transform them into other potentially beneficial substances. No single food is a magic solution for better health, but regularly including a variety of polyphenol-rich foods can be one component of a healthy dietary pattern. When muscadines are in season, consider enjoying the whole fruit—including the skin and, when tolerated, the seeds. At Food Centered Solutions , we help individuals understand how food choices can be personalized to support their unique health needs and long-term wellness. To learn more, schedule a complimentary 15-minute Discovery Call .

Heart Disease Is More Than a Cholesterol Problem: Other Causes of Vascular Injury

Fri, 10 Jul 2026 17:31:00 GMT

If Many Heart Attack Patients Have Normal Cholesterol, What Else Is Driving Heart Disease?

Heart disease remains the leading cause of death in the United States and is a major contributor to disability and healthcare costs worldwide. Despite advances in treatment, cardiovascular disease risk factors continue to affect millions of Americans. Most people have heard that high cholesterol is a major cause of heart disease. While LDL cholesterol is an important risk factor, research continues to show that heart disease prevention requires a much broader approach.

Cholesterol Matters—But It Is Not the Entire Story

LDL cholesterol plays a role in plaque formation and cardiovascular disease progression. However, focusing solely on cholesterol may overlook other important drivers of vascular injury.

Understanding Endothelial Dysfunction and Vascular Injury

Your blood vessels are lined with a thin layer of cells called the endothelium. When this protective lining becomes damaged, endothelial dysfunction can occur, leading to increased vascular inflammation and cardiovascular risk.

Common Causes of Vascular Injury

High blood pressure, insulin resistance, chronic inflammation, smoking, oxidative stress, elevated homocysteine, gut microbiome imbalances, environmental toxins, hormonal imbalances, and physical inactivity all contribute to cardiovascular disease risk.

Nutrition Strategies for Heart Disease Prevention

The Mediterranean diet, DASH diet, and regular use of extra virgin olive oil are among the most evidence-based nutritional approaches for supporting cardiovascular health.

Lifestyle Habits That Support Cardiovascular Health

Move more, prioritize sleep, manage stress, and support oral health to improve vascular function and reduce cardiovascular risk.

Concerned About Your Cardiovascular Risk?

Many people focus solely on cholesterol numbers, yet cardiovascular health is influenced by inflammation, blood sugar regulation, blood pressure, nutrition, gut health, sleep, stress, and lifestyle habits. At Food Centered Solutions, I help individuals identify and address the underlying factors that may contribute to cardiometabolic and cardiovascular risk. If you'd like a personalized review of your diet, lifestyle habits, laboratory values, and cardiovascular risk factors, schedule a complimentary 15-minute discovery call. Frances Siver, MS, RDN, LDN, IFNCP, CFMHC, CGN, Board-Certified Integrative & Functional Nutritionist Food Centered Solutions Nutrition Counseling, LLC

References

Fernández-Friera L, Fuster V, López-Melgar B, et al. Normal LDL-cholesterol levels are associated with subclinical atherosclerosis in the absence of risk factors. J Am Coll Cardiol. 2017;70(24):2979-2991.

Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-1290.

Yusuf S, Hawken S, Ounpuu S, et al. Effect of potentially modifiable risk factors associated with myocardial infarction in 52 countries (INTERHEART study). Lancet. 2004;364:937-952.

Ross R. Atherosclerosis—an inflammatory disease. N Engl J Med. 1999;340(2):115-126.

Libby P. Inflammation in atherosclerosis. Nature. 2002;420:868-874.

Sacks FM, Svetkey LP, Vollmer WM, et al. Effects on blood pressure of reduced dietary sodium and the DASH diet. N Engl J Med. 2001;344(1):3-10.

Heavy Metals in Rice: Arsenic, Cadmium, Lead, and Mercury

Tue, 10 Jun 2025 21:55:00 GMT

Healthy Babies Bright Futures recently released a report (May 2025) detailing the heavy metal content of 145 samples of rice and 56 samples of alternative grains. Important takeaways of the study are listed below.

1. Rice is the most widely consumed grain in the world

2. It has been recognized for over 25 years as a leading dietary source of Arsenic (As)

3. A recent study by Healthy Babies Bright Futures found that of the 145 rice samples tested, 100% contained As and many samples contained cadmium (Cd) . In total, four toxic heavy metals were found: As, Cd, Pb (lead) and Hg (mercury) with As in highest concentrations followed by Cd. Saffron seasoned rice contained the highest concentration of Pb.

a. Rice contains 28 times more arsenic than alternative grains and 1.5 times more Cadmium.

4. Health concerns are from a low level of chronic As and Cd accumulation over time.

a. Chronic As intake: increased risk for lung, bladder and skin cancer. For children health risks include reduced IQ and cognitive/behavioral problems

b. Chronic Cd intake: increased risk for cancer and neurodevelopmental harm, damage to the kidneys, bones and heart.

c. Chronic Pb intake; lower IQ, behavioral issues, learning problems, cognitive impairment, and developmental delays in children. In adults, low-level lead exposure can be associated with increased blood pressure, kidney dysfunction, and subtle cognitive decline.

d. Chronic Hg intake: neurological, cardiovascular, and developmental issues. While the specific levels associated with these effects are not definitively known, studies suggest that even relatively low exposures can impact memory, attention, and other cognitive functions, especially in sensitive populations like children and pregnant women.

5. Alternate grains with up to 69% less heavy metal contamination: barley, amaranth, bulgur, quinoa, couscous, farrow, buckwheat, millet and spelt. Try including non-grain options such as riced cauliflower, spaghetti squash, and root vegetables such as potatoes, sweet potatoes, yucca and parsnips.

6. To reduce heavy metals in rice:

a. Pre-soak rice for 30 minutes prior to cooking.

b. Rinse rice and discard soaking water

c. Cook pre-soaked and rinsed rice: 1 cup pre-soaked rice in 6-10 cups water. Rinse and Discard water when desired tenderness is reached.

7. For more information on optimizing your health through diet, nutrition and lifestyle or if you would like information on heavy metal testing, schedule your 15-min complementary discovery call with Food Centered Solutions.

Source: https://hbbf.org/report/arsenic-in-rice

For the Love of Chocoalte and You!

Thu, 13 Feb 2025 21:38:00 GMT

For the Love of Chocolate and You!

Chocolate offers many health benefits:

Cardiovascular Health: 200 to 900 mg flavanols/day

Blood sugar/insulin improvement: 200 to 600 mg flavanols/day

Memory/cognitive function: 500 to 900 mg flavanols/day

Skin elasticity/wrinkles: 320 mg flavanols/day

Purchase chocolates that are high in flavonoids and low in cadmium (a toxic heavy metal)

Best choices according to Consumer Labs:

Montezuma’s Dark Chocolate Absolute Black (1/4 bar): 350.5 mg of flavanols and low Cadmium: 1.4 mcg

Ghirardelli Intense Dark 72% Cacao (2 pieces): 318.5 mg of flavanols and low Cadmium: 2.7 mcg

Lily’s Sea Salt Extra Dark 70% Cocao (2/5 bar): 176 mg of flavanols and low Cadmium: 1.1 mcg

Cd limits:

Adults: 4.1 mcg Cd/day

Children 3 mcg Cd/day

Cd: Class I Carcinogen: lung, breast, kidney, pancreas, urinary bladder, multiple tumors at multiple sites.

How is your heavy metal load? Go the extra mile and give the gift of health with heavy metal testing through Food Centered Solutions. Gift Certificates Available.

Beautiful Turkey Tail (Coriolus Veriscolor)

Wed, 25 Sep 2024 19:18:00 GMT

Most Well-Researched Medicinal Mushroom

Stimulates the immune system
Anti-cancer properties
Strengthen the immune system during chemotherapy and radiation
Active Ingredient: Polysaccharide-K (PSK)
Best used as a concentrated extract powder.
Purchase mushrooms and mushroom products from reputable sources and preferably organic.
This information is for educational purposes only and is not intended as medical advice, Always consult your physician prior to starting any new supplement or regime.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10183216/pdf/cureus-0015-00000037574.pdf

Alien Invaders or Cordyceps Militaris?

Wed, 10 Jul 2024 19:01:00 GMT

Cordyceps Militaris is the cultivated version of Wild Cordyceps (Cordyceps sinensis)

Some possible benefits of the mushroom, though more research is needed:

May be beneficial to the kidneys in people with chronic kidney disease
May increase energy and improve endurance for athletes
May increase sexual vitality
May reduce wheezing and coughing
Increase feelings of well being in the elderly

The best way to include Cordyceps Militaris into your diet is by making a hot tea from the dried mushroom. Remember to always consult your doctor prior to starting any new supplements or health products.

Look What's in My Jar! Luscious Lion's Mane

Mon, 01 Jul 2024 16:58:00 GMT

Neuroprotective, , improves cognition, anti-inflammatory, blocks beta-amyloid production, stimulates neurotransmission, improves mood and memory.

Source: "Neuroprotective Herbs for the Management of Alzheimer's Disease," Biomolecules, 2021, 11, 542

Cruciferous Powerhouse: Detoxify and Prevent Cancer

Mon, 31 Jan 2022 15:59:00 GMT

Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, cabbage, and Bok choy have the potential to help your body detoxify harmful chemicals, reduce inflammation, and increase your body’s natural antioxidants. These powerful affects are attributed to a compound called sulforaphane.

Sulforaphane has been extensively studied and has been shown to help prevent cancer, lower cholesterol, boost the immune system, improve cognitive function, and reduce inflammation. It has also been shown to be a promising adjunct during chemotherapy by increasing drug efficacy while at the same time reducing drug toxicity.

Interestingly, sulforaphane is not present in whole cabbage, cauliflower, kale leaves and broccoli. It is only formed upon mechanical injury to the vegetable. When raw cruciferous vegetables are chopped or chewed, an enzyme called myrosinase is released causing the conversion of glucoraphanin to sulforaphane.

It is important to note that cooking cruciferous vegetables at high heat and extended times reduces the sulforaphane content. The recommended preparation techniques to ensure the highest content of this powerful compound is as follows:

Chop fresh cruciferous vegetables and let it sit afterwards for 15 minutes before cooking. Chopping releases myrosinase and promotes the formation of sulforaphane. Frozen broccoli, kale and cauliflower already have appreciable amounts of sulforaphane due to processing. Sulforaphane content is not diminished during freezing and some studies show that it may be increased.
Cook the vegetable with low heat (125-140 F) with minimal moisture (enough to prevent scorching)
Cook for only 5-8 minutes.

However, to get the highest amount of sulforaphane in your diet, consume ¾ cup of broccoli sprouts per day. Make sure to chew them thoroughly to release the myrosinase. The best and cheapest way to get broccoli sprouts is by sprouting them yourself. Here are sprouting tips:

Follow sprouting directions. Check out this website for more information: https://savvygardening.com/how_to_grow_broccoli_sprouts/
Use glass jars with stainless steel mesh lids
Locate sprouting jars in natural light (though out of direct sunlight). This increases sulforaphane levels.
Rinse seeds and sprouts with filtered water

After you sprout your seeds, enjoy them on a salad, add them to stir-fries, top your favorite dishes, or simply eat them as a snack. Remember to chew the sprouts thoroughly to release myrosinase for the creation of sulforaphane.

Remember that if you do not have the time nor the interest in sprouting, there are sulforaphane supplements available on the market – though buyer beware as they do not all contain appreciable levels of the product. For more information regarding effective supplementation of sulforaphane, please feel free to contact Frances Siver, MS, RDN, LDN, IFNCP at Food Centered Solutions Advanced Nutrition Counseling.

The board certified Integrative and Functions Nutritionist at Food Centered Solutions are specially trained to help you attain improved health and digestive function.

Call us today for your free 15-minute consultation.

Food Centered Solutions, LLC

W: fcsiver.com , e: rdn@fcsiver.com

Frances Siver, MS, RDN, LDN, CLT, IFNCP, CGN

C: 904-526-0082

Board Certified in Integrative and Functional Nutrition

Check here often for upcoming health news you can use

Sat, 29 Jan 2022 17:31:00 GMT

#Apples #HealthyEating

Get Hooked on Local Seafood

Sat, 29 Jan 2022 17:31:00 GMT

By now, most of us know that it is a good idea to include seafood in our diets. As a matter of fact, the 2015-20 Dietary Guidelines for American recommends including at least two servings of seafood per week.

So, if you are like most families here in Northeast Florida, you go to your local grocery store or big box seller like Costco and buy frozen seafood such as mahi, salmon, cod, or shrimp. Although they are convenient, these, products generally come from such far places such as Norway, Thailand, and the Caribbean.

For a change of pace, try some great fresh local seafood from Kyle’s Seafood Market in St. Augustine. On the day I went, they had a large selection of locally caught fish such as grouper, tuna, swordfish, flounder, and mahi. In addition, Kyle’s had a large selection of homemade soups such as lobster bisque, Minorcan clam chowder and conch chowder. While I was there, I sampled a fresh batch of New England clam chowder. It was so savory and flavorful that I bought two pints for dinner that night. The owner, Michael Kyle, also makes his own tartar sauce, crab meat stuffing, garlic herb butter, and sweet red pepper butter.

In addition to the clam chowder, I bought some local tuna and grouper. For dinner, I seasoned and seared the tuna in an iron skillet and served it on a bed of sautéed spinach with slices of baked butternut squash (all in less than 30 minutes). Of course, we started off with the soup before going to the main course. Later in the week, I plan on making blackened grouper using Spanish smoked paprika.

Remember, for some great fresh local seafood and for a variety of homemade soups, sauces, and condiments, try Kyle’s Seafood Market at 3874 North Ponce de Leon Blvd. in St. Augustine.

Gluten Free/Dairy Free Holiday Cooking with Chef Busconi

Sat, 29 Jan 2022 17:31:00 GMT

Join Chef of the World, Walter Busconi and Food Centered Solutions for an evening of gluten-free, Dairy Free cooking

Thursday, September 19, 2019 at 6:30 -8:30 pm

$45.00 per person, Limit 10 people, RSVP to reserve your space .

Learn how to make a MOUTH-WATERING Gluten/Dariy free Turkey Pot pie and a delicious spinach beet salad
Sample the completed dishes and get some great cooking tips from an Expert Chef
Talk to a Nutritionist and get some valuable tips on how to achieve optimal health while enjoying delicious foods.
Contact Frances at Food Centered Solutions for more information

Rejuvenate Your Body, Skin, and Soul. January Transformation Event

Sat, 29 Jan 2022 17:31:00 GMT

Healthy or Not: Beef, Chicken, and Pork

Sat, 29 Jan 2022 17:31:00 GMT

As a Registered Dietitian Nutritionist, I am frequently asked if eating meat is bad for you. My answer is always “it depends.” Many of us are now aware of the importance of buying animal products that are raised humanely and without antibiotics and hormones. This includes hormone/antibiotic free, organic, pasture raised, free range, and organic pasture raised products. Additionally, meat from pasture raised animals contain a healthier balance of omega-6 to omega-3 fatty acids than grain-fed equivalents. Though no matter how they are labeled, pork, beef, and chicken are great sources of highly bio-available protein as well as zinc, iron, and several of the B vitamins.

Great! So, you bring home a nice sirloin steak and you throw it on the grill. You hear it sizzling, see the meat turning a pleasing brown color, and smell that delicious seared meat aroma. This is where that healthy (and expensive) piece of organic pasture raised meat turns bad.

Grilled meats and meats prepared by other high-temperature dry cooking methods such as roasting and pan frying create toxic compounds called Advanced Glycation End Products (AGEs). AGEs are basically cellular debris that can build up in your body and cause oxidative damage to tissues and organs. They have been implicated in many chronic diseases such as diabetes and Alzheimer’s disease.

How then, do you prepare a healthy meat-containing meal? For lower AGE content, use low-heat moist cooking methods such as poaching, stewing and sautéing. However, if you are really craving that grilled piece of meat, marinade it in either a citrus or vinegar containing solution for at least 2 hours prior to cooking. The acid inhibits AGE formation during the cooking process.

The table below shows a comparison between different cooking methods for meats and the resulting AGE content. Note that any food cooked, at high temperatures, such as potatoes, can also create substantial amounts of AGEs. Also be aware that even though raw meat has the lowest AGEs, you should always consume it cooked. Make sure to follow the guidelines for safe cooking temperatures.

It is recommended that you limit your intake of AGEs to less than 15,000 kU/day.

The board certified Integrative and Functions Nutritionist at Food Centered Solutions are specially trained to provide you with a personalized dietary and nutrient plan to help you address all factors, including AGEs, that could be influencing your health and preventing you from reaching your goals. Our focus is to help you achieve long-lasting results.

Call us today for your free 15-minute consultation.

Food Centered Solutions, LLC
Frances Siver, MS, RDN, LDN, CLT, IFNCP
Board Certified in Integrative and Functional Nutrition
W: fcsiver.com , e: rdn@fcsiver.com ,
C: 904-562-0082

References:

Uribarri J, Woodruff S, Goodman S. et al., Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010; 110:911-916.
Ottum MS, Mistry AM. Advanced glycation end-product: modifiable environmental factors profoundly mediate insulin resistance. J Clin Biochem Nutr. 2015; 57:1-12.

Dietary Approaches to Hand Eczema

Sat, 29 Jan 2022 17:31:00 GMT

You know you have eczema if your skin chronically erupts into itchy, flakily and sometimes blistered patches. In the Untied States, about 10% of the population suffers from eczema.1 These irritating patches can occur almost anywhere on the body including the hands.

Hand eczema is triggered by a heighted immune response to various allergens and irritants. Some of the frequent sensitizers can include organic compounds such as formaldehyde, balsam of Peru, as well as metals like nickel and cobalt.2

As a matter of fact, many studies have shown that the most common allergen worldwide is nickel. Nickel can be found in jewelry, metal snaps, coins, and stainless-steel kitchen ware.3 Initial sensitivity may be brought on by constant physical contact to nickel containing items such as these. Once a person is sensitized, the allergy typically lasts a lifetime.3

Other routes of nickel exposure include vaccines, food, and cigarette smoke. In neonates, infants and young children eczema can be brought on by exposure to nickel from the mother’s jewelry, bed rails, vaccines, keys, and door handles. Additionally, the nickel contained in cigarettes can cross into the fetus via the placenta.4,5,6

If you suspect that your hand eczema may be due to a nickel allergy, please see your dermatologist. He/she may order a patch test for confirmation.

If you test positive for a nickel allergy, it is best to avoid contact with nickel-containing products. Additionally, research has shown that a nickel-free diet can help reduce eczema flare-ups. As a rule, whole grains, nuts, and beans contain high amounts of nickel, whereas animal products such as meat, fish, eggs, and dairy products contain low amounts.6,7

Also, you should avoid cooking foods in stainless steel or iron cookware, especially if you are using acids such as lemons, vinegar, or tomato sauce. Listed below are specific dietary recommendations.

Low Nickle Diet Recommendations 6,7

Low Nickel Foods to Include
Beef, bison
Chicken
Pork
Eggs
Most Fish (excluding the ones listed as high nickel content).
Refined grains
White rice
Dairy products: Milk, yogurt, cheese, butter
Pasta (semolina)
Baked goods (made for refined grains)
Fresh Fruit: all fruits except for the following in moderations:
Bananas
Apples: 3-4x/week
Citrus: 3-4x/week
Vegetables: (in moderation), cauliflower
cabbage, broccoli, potatoes, carrots, beets
dill, eggplant, cucumbers, mushrooms, parsley

High Nickel Foods to Avoid
Chocolate, cocoa
Soy beans
Nuts
Peanuts
All fresh and dried legumes
Lentils
Canned Foods and beverages
Certain fish: tuna, herring, shellfish, salmon, mackerel
Food (especially with acid) cooked in stainless steel cookware
Whole grains (oatmeal, whole wheat flour)
Fruits: Pineapple, strawberries, raspberries, dried fruits
Vegetables: beans, lentils, peas, soy beans and soy products, spinach, rabe, kale, leeks, asparagus, onions, garlic, tomatoes
Tea
Vitamin and mineral supplements containing nickel

Note: To further reduce dietary nickel intake, consume only organically produced fruits and vegetables if possible. Additionally, avoid smoking and exposure to second hand smoke.

Although avoiding contact and dietary nickel exposure may be helpful, there may be other dietary, nutrient, and gastrointestinal factors that could be influencing the course of your disease.

The board certified Integrative and Functions Nutritionist at Food Centered Solutions are specially trained to provide you with a personalized dietary and nutrient plan to help you address all factors that could be influencing your disease. Our goal is to help you achieve long-lasting results.

Call us today for your free 15-minute consultation.
Food Centered Solutions, LLC
Frances Siver, MS, RDN, LDN, CLT, IFNCP

Board Certified in Integrative and Functional Nutrition
W: fcsiver.com , e: rdn@fcsiver.com ,

C: 904-562-0082

References

National Eczema Association. Eczema Facts. National Eczema Association. https://nationaleczema.org/research/eczema-facts/. Accessed July 9th, 2018.
Boonstra MB, Christoffers WA, Coenraads PJ, Schuttelaar MLA. Ptach test results fo hand eczema patients: relation to clinical types. European JEADV 2015; 29: 940-947.
Sharma AD. Low Nickle Diet in Dermatology. Indian J Dermatol. 2013; 58(3): 240.
Torres M, Gracas M, Mota M, Tosti A. Management of contact dermatitis due to nickel allergy: an update. Clinical, Cosmetic and Investig Derm. 2009; 2: 39-48.
Stejskal V. Allergy and autoimmunity caused by metals: a unifying concept. Vaccines and Autoimmunity. Wiley and Sons; 2015.
Gatti AM, Montanari S. New quality-control investigations on vaccines: microand nanocontamination. Int J Vaccines Vacin. 2016; 4(1): 00072.
Antico A, Soanna R. Nickel sensitization and dietary nickel are a substantial cause of symptoms provocation in patients with chronic allergic-like dermatitis syndromes. Allergy Rginol. 2015; 6: 56-63.

#EczemaLowNickeldiet #Eczema

Calcium, Vitamin D, and Osteoporosis: Futility or Prevention?

Sat, 29 Jan 2022 17:31:00 GMT

Food Centered Solutions

Nutrition Counseling

Calcium, Vitamin D, and Osteoporosis: Futility or Prevention?

Many peri, menopausal, and post-menopausal women routinely take either calcium supplements or a combined calcium/vitamin D supplement in hopes of slowing bone loss and staving off osteoporosis.

Furthermore, the medical community routinely advises patients to consume the RDA of calcium and vitamin D. For women aged 19-50 years the RDA for calcium and vitamin D is 1000 mg/day and 600 IU/day respectively. For women aged 51-70 years, the RDA for calcium increases to 1200 mg/day while the recommendation for vitamin D remains the same.1

To meet these calcium needs, a woman needs to consume about 4 8-ounce glasses of milk per day. This amount of milk would supply close to 450 IUs of vitamin D as well. Due to dietary constraints such as lactose intolerance, dairy allergy, dietary preference (such as following a vegan diet) and the relative dietary availability of these nutrients, most people choose to take calcium and vitamin D supplements to meet their needs.1

So how effective are these supplements in reducing the incidence of fractures?

A recent meta-analysis that reviewed 33 randomized trails with at total of 51,145 participants found that neither calcium, vitamin D, or a combined supplement reduced the incidence of hip fractures in healthy older adults aged 50 years or older.2

Furthermore, the recommendation statement from the US Preventive Task Force concluded that “Daily supplementation with 400 IU or less of vitamin D and 1000 mg or less of Calcium had no benefit for the primary prevention of fractures in community dwelling post-menopausal women.” Dosages of these nutrients at greater amounts also failed to show any benefits and may even increase the risk of kidney stones.3,4 They went on to say that "These findings do not support the routine use of these supplements in community-dwelling older adults."3,4 Additionally, these recommendations do not apply to individuals diagnosed with osteopenia, osteoporosis, increased risk of falls, fractures, or a vitamin D deficiency.

With calcium and vitamin D supplements now considered ineffective in preventing fractures, what are some of the preventative steps that women can take to decrease their risk of bone fractures and osteoporosis?

Frances Siver, the dietitian at Food Centered Solutions has the following recommendations:

Reduce dietary sodium intake to less than 2,300 mg/day. That’s less than one teaspoon of salt per day. High levels of sodium promote calcium loss.
Reduce dietary phosphorus. Drink water or naturally flavored water instead of sodas. High levels of phosphoric acid promote calcium loss.
Eliminate or restrict caffeine intake to one 8-ounce cup per day. Caffeine promotes calcium loss.
Increase fruits and vegetables. This will promote an alkaline environment and conserve calcium.
Avoid refined sugar. Sugar feeds acid producing bacteria and may promote calcium loss.
Incorporate regular weight bearing exercise and resistance training into your daily routine.
With diagnosed osteopenia, osteoporosis, vitamin D deficiency, fractures or falls, calcium and vitamin D supplementation may be necessary. Consult your physician.
If appropriate, consider bio-identical hormone replacement therapy. The bottom line is that many post-menopausal women can suffer from bone loss due to low levels of estrogen, progesterone, and testosterone.
Make an appointment with a dietitian to review your nutrient status to ensure proper digestion, absorption, and intakes of all your bone strengthening and maintaining nutrients (vitamin D, vitamin K, calcium and others).

Schedule your free 15-minute consultation today with Food Centered Solutions at fcsiver.com.

National Institutes of Health, Office of Dietary Supplements. Calcium, fact sheet for health professionals. National Institutes for Health. Updated March 2, 2017. Accessed May 14, 2018.
Zhao J-G, Zeng X-T, Wang J, Liu L. Association between calcium or vitamin D supplementation and fracture incidence in community-dwelling older adults; A systemic review and meta-analysis. JAMA. 2017;318(24):2466-2482.
US Preventative Task Force. Vitamin D, calcium or combined supplementation for the primary prevention of fractures in community-dwelling adults, US Preventative Task Force recommendation statement. JAMA. 2018;319(15):1592-1599.
Bischoff-Ferrari HA, Bhasin S, Manson JE. Preventing fractures and falls; A limited role for calcium and vitamin D supplements? JAMA. 2018;319(15):1552-1553.

Olive Oil: Truth and Lies

Sat, 29 Jan 2022 17:31:00 GMT

By now most of us have heard about the great cardiovascular, anti-oxidant, and anti-inflammatory benefits of including olive oil in our diets. These beneficial affects come from oleic acid (omega-9) and various polyphenols.

These attributes have helped make olive oil one of the best-selling and most commonly consumed oils in the United States. Some of the olive oils generally available in grocery stores are:

Extra-Virgin Olive Oil (EVOO):
No chemical extraction
From first cold press
Highest quality, best taste, and Low acidity: <0.8%
Virgin Olive Oil (VOO):
No chemical Extraction
Good taste and an Acidity of <2%
Pure and Refined Olive Oil:
Higher Acidity
Inferior taste
Additional refining using charcoal and chemical/physical filters

The most popular type of Olive Oil is the EVOO. It is typically the least processed and contains the highest level of polyphenols. However, what most consumers may not know is that many commercial brands of EVOO are frequently cut with more refined olive oils and even with other products such as sunflower oil.

Here are some tips for ensuring that you are purchasing the freshest and best EVOO:

High Quality EVOO will list the first crush date
Buy only the amount you can consume in 14 months past the crush date
High quality olive oils will have a bitter taste indicating a high polyphenol content
Olive Oil should always be sold in dark colored bottles to prevent exposure to light as it degrades the oil
High quality olive oils have a natural green tint – but beware, disreputable manufactures add chlorophyll and beta carotene to low quality oils and sell them as EVOO.

The table below compares the phenolic content to the bitter taste perception. Please note that if you are a super-bitter taster, you will perceive the flavor more intensely.

Bitterness Intensity Total Phenol Content, mg/kg

Non-bitter <220

Lightly bitter 340-410

Bitter 340-410

Very Bitter >410

*Source: agbiolab.com

Keep in mind that one of the best places to experience fresh high-quality olive oils is at your local olive oil store. If you do not have a store near you, you can always order your products on-line from reputable dealers.

Once you have your product, please follow these handy tips to help maintain oil quality and taste.

Light – Keep olive oil away from direct light. Should be kept in a dark bottle and in a dark, cool, cupboard
Temperature – Optimal Storage Temperature: 65 to 75 F. Store away from the stove.
Oxygen – Keep lid tightly closed after using
Buy Small Quantities at a time and use within 14 months of harvest date.

The board certified Integrative and Functions Nutritionist at Food Centered Solutions are specially trained to provide you with a personalized dietary and nutrient plan to help you address all factors, including food quality, that could be influencing your health and preventing you from reaching your goals. Our focus is to help you achieve long-lasting results.

Call us today for your free 15-minute consultation.

Food Centered Solutions, LLC

Frances Siver, MS, RDN, LDN, CLT, IFNCP Board Certified in Integrative and Functional Nutrition

W: fcsiver.com , e: rdn@fcsiver.com , C: 904-562-0082

References:

Veronica Foods. Evoliveoil.com. Published 2009. Accessed October 23, 2018.
Agbiolab. Olive Oil Analysis. Agbiolab. Agbiolab.com/olive-oil-analysis. Published 2012. Accessed October 23, 2018.
60 Minutes Overtime. Don’t fall victim to olive oil fraud. CBS News. Cbsnews.com/news/60-minutes-overtime-how-to-buy-olive-oil/. Published 2016. Accessed October 23, 2018.
Vitaglione P, Savarese M, Paduano A, Scalfi L, Fogliano V, Sacchi R. Healthy virgin olive oil: a matter of bitterness. Critical Reviews in Food Science and Nutrition. 2015; 55(13): 1808-1818.

The Dirty Dozen vs The Clean Fifteen

Tue, 04 Jan 2022 17:31:00 GMT

From the title is may seem that this is about the latest Marvel movie where the evil supra- and pseudo-humans face off against the likes of Spiderman, Ironman, and Captain America. However, as you read on, you will see the parallels to this concept of good versus evil.

Though first, let’s get to the EWG. The EWG stands for “The Environmental Working Group.” This is a non-profit organization that was formed in 2002 and its mission is to “empower people to live healthier lives in a healthier environment.”

The EWG has many roles; they conduct research on products we use and consume every day, they report important research, and track governmental policies that impact your health. Of all the areas of research, the EWG may be best known for two publications: “The Dirty Dozen and The Clean Fifteen.” “The Dirty Dozen” lists the 12 most pesticide laden commonly consumed fruits and vegetables in the US, whereas “The Clean Fifteen” lists the cleanest conventional items.

Even though the amount and availability of organic produce is on the rise, so is the price. Organically produced items can cost 30 to 50 percent more than their conventional counterparts. For example, organic strawberries can cost about $5.00 per pint whereas conventionally grown can be as low as $3.00 per pint. So, is it worth paying the extra price for organic strawberries? In this case, yes, it is. The EWG names strawberries as the most pesticide laden produce item in the United States.1

In contrast, conventionally produced avocados, were found to have the lowest pesticide levels (The Clean Fifteen). This means you can safely save 50 percent by buying conventional avocados rather than the organic ones.

Back to the concept of good vs. evil, in the table below I have included the complete list of both the conventional superheroes (“The Clean Fifteen) and the evil villains (The Dirty Dozen”). As a non-profit organization, the Environmental Working Group depends on donations from concerned citizens like you to continue its important work of research and reporting on topics that impact your health. Check out their many consumer guides and consider donating.

The 2018 Clean 15

Ranked in order of the cleanest first

1. Avocados

2. Sweet Corn

3. Pineapples

4. Cabbages

5. Onions

6. Sweet Peas

7. Papayas

8. Asparagus

9. Mangoes

10. Eggplants

11. Honey Dew

12. Kiwi

13. Cantaloupe

14. Cauliflower

15. Broccoli

The 2018 Dirty Dozen

Ranked in order of most pesticide laden first

1. Strawberries

2. Spinach

3. Nectarines

4. Apples

5. Grapes

6. Peaches

7. Cherries

8. Pears

9. Tomatoes

10. Celery

11. Potatoes

12. Sweet Bell Peppers

The board certified Integrative and Functional Nutritionists at Food Centered Solutions are specially trained to provide you with a personalized dietary and nutrient plan to help you address all factors, including toxic chemical exposures, that could be influencing your health and preventing you from reaching your goals. Our focus is to help you achieve long-lasting results.

Call us today for your free 15-minute consultation.

Food Centered Solutions, LLC

Frances Siver, MS, RDN, LDN, CLT, IFNCP Board Certified in Integrative and Functional Nutrition

W: fcsiver.com , e: rdn@fcsiver.com ,

C: 904-562-0082

References:

Environmental Working Group, EWG. Know your health and protect your environment. EGG. https://www.ewg.org. Accessed September 28th, 2018.