Different Types of Water

Water is essential but could there be something even better? Sports drinks and “enhanced” waters are very popular among fitness enthusiasts but are they really worth the price?

Sports drinks were designed to replace fluids and electrolytes lost during physical activity and to provide energy for muscles. When choosing a sports drink, pick something that contains 6% carbohydrate in the form of glucose, sucrose, and fructose, contains sodium, and does not contain carbonation or caffeine.

A sports drink that contains only fructose should be avoided because fructose slows fluid absorption and can cause abdominal cramps. Carbonation can also cause abdominal cramps and should be avoided as well. Caffeine can cause dehydration which is why it should not be in a sports drink.

Sports drinks are an excellent choice during physical activity but they are not necessary unless you plan to sweat a lot. I would recommend sports drinks during athletic events but I would not recommend them during a casual walk since they provide calories that you may not need to consume.

Enhanced waters can contain vitamins, minerals, amino acids, herbs, antioxidants, and fiber. Our bodies can only absorb a certain amount of the B vitamins and fat-soluble vitamins (A, D, E, and K) will not be absorbed without the presence of fat. Added fiber in enhanced waters is usually maltodextrin, which is soluble and will not help with regularity. Herbs added to water are usually not in high enough amounts to offer any real protection.

Most enhanced waters will not offer any long term benefits and most contain sugar, which if not used as a form of energy, our bodies just convert it to fat. 

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Vitamin K

Vitamin K is a fat-soluble vitamin that is found in many green leafy vegetables and can also be synthesized by our intestinal flora. Intestinal flora is the normal bacteria found in the digestive tract. Newborn babies do not have bacteria in their digestive tract, which can leave them susceptible to vitamin K deficiencies, which is why many hospitals give a dose of vitamin K to newborns. Newborns are typically the only group at risk for this deficiency.

Vitamin K is essential for the synthesis of blood-clotting proteins and a blood protein that regulates blood calcium. Vitamin K is found in green leafy vegetables, such as kale, spinach, turnip greens, cabbage, and lettuce. The “K” in vitamin K stands for the Danish word koagulation, meaning coagulation or clotting. Deficiency symptoms include hemorrhaging and decreased calcium in bones. Toxicity symptoms include interference with anticlotting medication and synthetic forms of vitamin K can cause jaundice. It is recommended that adults consume 90-120 µg (micrograms) of vitamin K each day.

Kale, cooked (½ cup)- 520 µg

Brussels Sprouts (½ cup)- 460 µg

Spinach, cooked (½ cup)-380 µg

Turnip Greens, cooked (½ cup)- 364 µg

Broccoli (½ cup)- 248 µg

Cabbage, raw (1 cup)- 104 µg

Cauliflower, raw (½ cup)- 96 µg

Asparagus, cooked (½ cup)- 72 µg

Lettuce (1 cup)- 60 µg

Chickpeas (½ cup)- 52 µg

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O'Charley's

Appetizers:

1- Southern-Style Crispy Pickle Chips

900 calories

2- Spicy Jack Cheese Wedges

720 calories

3- Unsliceably Soft Yeast Roll

130 calories, 105 mg sodium, 25 g carbs

Classic Combos:

1- Steak & Grilled Atlantic Salmon- 6 oz

750 calories, 3 g carbs, 1 g sugar

2- Steak & Shrimp Scampi- 6 oz

570 calories, 1270 mg sodium, 1 g sugar

Chicken:

1- Bruschetta Chicken

340 calories, 1090 mg sodium

2- O'Charley's Chicken Tender Dinner

1100 calories, 1490 mg sodium

Steaks:

1- Grilled Top Sirloin- 6 oz

270 calories, 850 mg sodium, 0 g carbs

2- Rib-Eye Steak

840 calories, 1 g carb

3- Slow Roasted Prime Rib- 8 oz

830 calories

Coastal Favorites:

1- Cedar-Planked Salmon

470 calories, 410 mg sodium, 2 g carbs

2- Fresh Atlantic Grilled Salmon- 6 oz

340 calories, 260 mg sodium, 2 g carbs

3- Panko-Crusted Fried Shrimp Dinner

560 calories

Sides:

1- Baby Green Beans

100 calories

2- Baked Potato

200 calories

3- Broccoli

110 calories

4- Grilled Asparagus

60 calories

5- Southern Coleslaw

200 calories

Farm Fresh Salads:

1- Classic Caesar Salad

460 calories

2- Grilled Chicken Caesar Salad- Half

420 calories

Salad Dressings/Add-Ons:

1- Avocado

80 calories

2- Honey Mustard Dressing, 2 oz

340 calories

3- Ranch Dressing, 2 oz

220 calories

4- Salsa Ranch Dressing, 2 oz

120 calories

Signature Soups:

1- Chicken Harvest Soup- Cup

120 calories, 760 mg sodium, 3 g sugar

2- Chicken Tortilla Soup- Cup

100 calories, 440 mg sodium

3- Clam Chowder- Cup

190 calories, 620 mg sodium

4- Roasted Poblano Chowder- Cup

320 calories, 410 mg sodium

The $9.99er:

1- Cowboy Grande Sirloin

780 calories

2- Santa Fe Tilapia

430 calories

Hand-Crushed Burgers:

1- Better Cheddar Bacon Burger

1000 calories

2- Chicken Breast, Burger Substitute

140 calories

3- Classic Cheeseburger

930 calories

Sandwiches:

1- Southern Fried Chicken Sandwich

1210 calories

2- Triple Decker Club Sandwich

1120 calories

Desserts:

1- Double-Crust Peach Pie- Slice

570 calories

2- French Silk Pie- Slice

580 calories

Whole Pies:

1- Double-Crusted Peach Pie- Whole

2830 calories

2- French Silk Pie- Whole

4050 calories

Lunch Combos & Pairings:

1- Baby Green Beans

100 calories

2- Broccoli

110 calories

3- Chicken Tortilla Soup- Cup

100 calories

4- Clam Chowder- Cup

190 calories

5- Cream of Tomato Basil Soup- Cup

350 calories

6- Lunch Caesar Salad

290 calories

7- Lunch House Salad

50 calories, 75 mg sodium, 9 g carbs, 2 g sugar

8- Roasted Poblano Chowder- cup

320 calories, 410 mg sodium, 12 g carbs

9- Southern Coleslaw

200 calories, 220 mg sodium, 12 g carbs

Brunch Classics:

1- Chicken Fried Steak & Eggs w/ Wheat Toast

1430 calories

2- Classic Eggs Benedict

1020 calories, 2500 mg sodium, 70 g carbs, 13 g sugar

Omelets:

1- California Omelet w/ Wheat Toast

1400 calories

2- Egg White Veggie Omelet & Yogurt Parfait

670 calories, 900 mg sodium, 49 g carbs

Prime Rib:

1- Slow Roasted Prime Rib- 8 oz

830 calories

Waffles:

1- Bacon Waffle

1150 calories

2- Belgian Waffle

1050 calories

3- Chicken & Waffle

1370 calories

4- Strawberry Waffle

1070 calories

Brunch Sides:

1- Applewood Bacon- 3 slices

90 calories, 0 g carbs

2- Eggs- 2

290 calories

3- Yogurt Parfait

180 calories

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Cancer

Cancer is the second leading cause of death and there are many studies that show a link between cancer and nutrition. Cancer has many risk factors and it can be impossible to determine for sure why a person develops cancer.

Environmental risk factors make up about 9% of the total cancer risk. Environmental factors include viruses and other biologic agents, pollution, ionizing, and ultraviolet radiation.

Genetic and related risk factors make up about 14% of the total cancer risk. These risks include a family history of cancer, perinatal factors/growth, reproductive factors, prescription drugs, and medical procedures.

Lifestyle risk factors make up about 77% of the total cancer risk. These are factors that, for the most part, you have control of and can change. These risks include tobacco use, diet/obesity, sedentary lifestyle, job related factors, alcohol, socioeconomic status, salt/food additives, and preservatives/contaminants.

There are different lifestyle factors that can increase or decrease a person's risk of different types of cancer. The risk of lung cancer appears to be decreased by consumption of adequate fruits and vegetables and also by regular physical activity. The risk of lung cancer appears to be increased by smoking tobacco, high red meat consumption, and a diet high in saturated animal fat.

The risk of colon and rectal cancer appears to be decreased by adequate consumption of fiber, fruits, and vegetables, and also by regular physical activity. The risk of colon and rectal cancer appears to be increased by obesity, red meat consumption, high alcohol consumption, a diet high in saturated animal fat, and smoking tobacco.

The risk of breast cancer appears to be decreased by regular physical activity and adequate fruit and vegetable consumption. The risk of breast cancer appears to be increased by obesity, high alcohol consumption, and a diet high in saturated animal fat.

The risk of pancreatic cancer appears to be decreased by adequate fruit consumption and regular physical activity. The risk of pancreatic cancer appears to be increased by obesity, smoking tobacco, and high red meat consumption.

The risk of liver cancer appears to be decreased by adequate fruit consumption and increased by high alcohol consumption and obesity.

The risk of esophageal cancer appears to be decreased by adequate consumption of fruits, vegetables, and fiber. The risk of esophageal cancer appears to be increased by smoking tobacco, obesity, high alcohol consumption, and high red meat consumption.

The risk of kidney cancer appears to be increased by obesity and smoking tobacco.

The risk of stomach cancer appears to be decreased by adequate fruit and vegetable consumption and increased by regular consumption of smoked foods and foods cured with salt or nitrate compounds.

The risk of mouth and throat cancer appears to be decreased by adequate fruit and vegetable consumption and increased by smoking tobacco and high alcohol consumption.

The risk of ovary and endometrium cancer appears to be decreased by adequate vegetable consumption and regular physical activity and increased by obesity and high red meat consumption.

What is key to a healthy life is good nutrition, regular physical activity, and being a non-smoker.

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Cholesterol

Cholesterol is one of the sterols and is manufactured in the body for a variety of purposes. Cholesterol is important for the structure of cell membranes, is used to make bile, is used to make sex hormones, is made into vitamin D, and, unfortunately, is deposited in the artery walls which leads to plaque buildup and heart disease.

There are two types of cholesterol. LDL (low-density lipoprotein) is the “bad” cholesterol and HDL (high-density lipoprotein) is the “good” cholesterol. LDLs carry cholesterol to body cells and HDLs carry cholesterol in the blood back to the liver to be recycled or disposed.

It is recommended that adults consume no more than 300 mg of cholesterol each day. Cholesterol is made in the body and also found in animal foods. There are significant amounts found in beef liver, egg yolks, shrimp, ground beef, and pork chops.

Cholesterol levels are measured in milligrams per deciliter (mg/dL). It is recommended that total blood cholesterol be less than 200 mg/dL. LDL-cholesterol should be less than 100 mg/dL, HDL-cholesterol should be equal to or greater than 60 mg/dL, and triglycerides should be less than 150 mg/dL.(Triglycerides are the major class of dietary lipids.)

The number one influence on HDL-cholesterol is physical activity. Routine physical activity keeps HDL levels high. Estrogen appears to protect women from heart disease by keeping the HDL level high before menopause. After menopause, when estrogen levels taper off, is when most women are at risk of developing heart disease.

To help reduce a high LDL level, increase your intake of soluble fiber, soy foods, and omega-3 fats and reduce your saturated fats and trans fats. Saturated fats should be limited to 10% of your total calories each day and trans fats should be limited as much as possible.

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Vitamin E

Vitamin E is a fat-soluble vitamin and is also an antioxidant. Vitamin E protects red blood cells, nerve cells, and the membranes of the lungs, brain, and other organs against damage from pollutants and other environmental hazards.

Vitamin E is vital for the immune system because it protects white blood cells and also protects other lipids, such as LDLs, and fat-soluble compounds, such as vitamin A. Vitamin E is also vital for neuromuscular function.

Vitamin E deficiency symptoms include muscle wasting, weakness, red blood cell breakage, anemia, and hemorrhaging. It is recommended that adults consume 15 mg of vitamin E each day.

Doses over 800 IU per day can increase bleeding and slow blood clotting time. (IU is international unit. 1 IU of vitamin E is between 0.67-0.90 mg. In order to reach 800 IU of vitamin E, you would have to take a large amount of supplements or eat about 60 servings of almonds in one day.) Vitamin E toxicity is very rare.

Vitamin E is found in vegetable oils, green leafy vegetables, liver, egg yolk, salad dressings, mayonnaise, margarine, nuts, and seeds.

Almonds (¼ cup)- 8.9 mg

Sunflower Seeds (2 tablespoons)- 8.5 mg

Peanut Butter (2 tablespoons)- 3 mg

Peanuts (1 oz)- 3 mg

Avocado (1)- 2.8 mg

Mango (1)- 2.3 mg

Shrimp (3 oz)- 1 mg 

Safflower Oil (1 tablespoon)- 6 mg

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