Over the past few months I have started to read more literature and be asked more questions about this potent berry–so I thought my readers might want to learn more about it.

The acai berry is a dark purple fruit that has a large pit or seed. It is harvested in the Amazon Rainforests of South America. The acai berry, like most berries, is an antioxidant; its antioxidant benefits come from the pulp and skin of the berry; however the heart of palm can also be consumed. An antioxidant does just what its name implies; they counteract the effects of oxidation in our body’s tissues. Oxidation is a normal part of the aging process and it is what causes our bodies to break down. Antioxidants are nutrients and enzymes that will stop the progression of this breakdown in the body.

As you peruse the Internet, you will find that Acai berry claims to have many benefits, ranging from improving the heart to increasing metabolism and strengthening the immune system. While these may be true, these characteristics are not unique to acai berries; blueberries, strawberries, and blackberries are also antioxidants that provide similar as well as complimentary benefits.

While the acai berry may be a great supplement to your diet, try not to forget about all the other potent fruits ad vegetables that are readily available to us. I guess the old saying that variety is the spice of life holds true!

If you pay close attention to the media you would see a whole lot of mixed messages about what our children should be eating. One minute we hear about the epidemic of childhood obesity and the other minute attention is placed on the problem of eating disorders. Some say our children should stay away from carbohydrates, the next minute trans fat. The latest research points to calories, but next week we could be hearing a something new altogether. All these mixed messages can send parents into confusion as what to (or not to) feed our children.
If you had the chance to read the New York Times this past Thursday an article in the Style’s section may have caught your eye on parenting and eating. If not, I have provided the link and encourage you to take a read.

www.nytimes.com/2009/02/26/health/nutrition/26food.html?_r=1

The article touches many things that we should keep in mind as we go through our day giving diet advice. As a nutritionist I am often asked whether or not a child should or should not be eating a given food. Rather than a “do’s and “don’ts” list, below are a few guidelines I use in my practice:
Parenting and Eating Tips

1. Have all types of food available in the house—keep the apples out on the counter but have cookies available in the pantry

2. Eat as many meals as possible as a family—modeling is one of the most powerful tools when forming eating behaviors

3. Always include protein, vegetables, and carbohydrates during meals—have desert, but sometimes have fruit or sorbet and sometimes something sweeter

4. At younger ages feel free to portion out foods for your children—if they ask for seconds, ask them if they are still hungry—this will help them work on identifying their hunger cues as well as learn about appropriate portion sizes

5. Try not to make food a big deal—the less emphasis that is placed on it the more positive the relationship!

You recently may have heard Vitamin D being mentioned a little more often. It has been getting more press as the government recommendations have recently been raised. Vitamin D is one of the fat-soluble vitamins and is found in many foods including fish, eggs, fortified milk, and cod liver oil. Vitamin D can also be made in our bodies with the help of sunlight.

The major function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D also aids in the absorption of calcium, helping to form and maintain strong bones.

Vitamin D deficiency is rare and usually results from an inadequate intake coupled with inadequate sunlight exposure. Deficiency can result in impaired bone mineralization, which can lead to bone softening diseases, rickets in children, and osteomalacia or osteoporosis in adults.
The most recent intake reference values for vitamin D are in the chart below. These recommendations are based on the assumption that the vitamin is not synthesized by exposure to sunlight

Adequate Intakes (AIs) for Vitamin D

• Birth to 13 years: 5 mcg (200 IU)
• 14-18 years: 5 mcg (200 IU)
• 19-50 years: 5 mcg (200 IU)
• 51-70 years: 10 mcg (400 IU)
• 51-70 years: 10 mcg (400 IU)

For additional information on Vitamin D visit The National Institutes of Health Office of Dietary Supplements (http://ods.od.nih.gov)

On the surface, eating seems like a simple task we engage in multiple times a day. Food is the fuel we use to fill up our bodies so that we can perform. The complicating factor for most people is that food does more than just provide nutrition. Often, food is eaten (or not eaten) to compensate for underlining reasons in our lives. Mindful eating is a concept that will enable us to rediscover the true meaning behind food and eating. By learning how to understand and use the techniques of mindful eating, food can become less of an emotional piece and more of the fuel our bodies need.

What is Mindful Eating?
Below are some helpful bullet points to assess whether you are a mindful eater and what you can do to work toward becoming one:

• Learning to make choices during a meal based on awareness of hunger and satiety cues
• Identifying personal triggers for mindless eating, such as emotions, social pressures, or certain foods
• Valuing quality over quantity of what you’re eating
• Appreciating the sensual, as well as the nourishing, capacity of food
• Feeling deep gratitude that may come from appreciating and experiencing food
• Looking at food from a grey perspective instead of categorizing food into black and white or “good and bad”
• The opposite, mindless eating, is the concept of not putting any thought into what you eat

Separating food and emotion can be among our biggest challenges. We often associate happiness or sadness with under-eating or over-eating. Once you are able to separate the two and look at food for what it is, figuring out when to eat, what to eat, and how much to eat can become much clearer and a enjoyable experience. For more information, visit The Center for Mindful Eating (www.tcme.org)

How many times have we heard these words and been confused? What is the difference between the two? Is one better than the other? Do I need yet another supplement? Not to worry…here is a quick and simple guide to figuring it all out for yourself.

What is a Prebiotic?

Prebiotics are non-digestible foods that make their way through our digestive system. Their purpose is to help the good bacteria in our bodies grow. They are what keep beneficial bacteria healthy. Prebiotics are found in carbohydrate fibers called oligosaccharides. Sources of oligosaccharides include fruits, legumes, and whole grains. Fructo-oligosaccharides may be taken as a supplement or added to foods. Simply put, prebiotcs are the food for the good bacteria.

What is a Probiotic?

Probiotics are the beneficially bacteria. Examples of probiotics include lactobacilli, which is found naturally in sauerkraut and yogurt. Some manufacterers will also add probiotics to enhance the food.

Prebiotics and Probiotics Together

Probiotics and prebiotics work together in a synergistic matter. Prebiotics promote the growth of beneficial bacteria in the intestinal tract, thus enhancing the effect of probiotic bacteria. Essentially, prebiotics are the probiotics food. Ideally, we should use the food supply to get what we need–if that is not possible supplements are a realistic alternative.