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Sheah Rarback, a registered dietitian, is on the faculty of the Miller School of Medicine at the University of Miami. She participates in research, medical education and medical nutrition therapy. Her areas of expertise are nutrition during the life cycle, food trends, food allergies, decreasing disease risk, and traslating nutrition research into practice.
Submitted by Totally confused from Miami, Fl.
Q: Hi Sheah! I'm confused about my protein needs. Some people tell it should be 1 gram per kg. of body weight. Others tell me it should be 1 gram per pound. What is the correct answer? Thanks!
Answered 03/10/08 10:44:43 by Sheah Rarback
A: The answer is it depends. For sedentary people the recommendation for protein is about .8grams/kg. Protein needs during most forms of exercise will be greater. A recreational exercise would need 1.0-1.5 gm/kg. An adult building muscle mass would need 1.4-1.8 gm/kg. Along with protein adequate calories and good sources of complex carbohyrates are the way to maximize your workout. Best of luck.Submitted by Brian from WA
Q: I am 45yo man.I was diagnosed with Parkinsons at 31. This,based on the PK symptoms I had described. So, I was prescribed Synemet. This helped me, and has since. I still need to take it every day. When I was in my late thirties the doctors re-diagnosed me as having a "Synemet responsive dystonia", and this is where I am today. Over the last year or so, I began wondering if it were just possible, that this dopamine deficiancy that I have could be an allergic reaction to something I am consuming every day. I heared from a friend who suffered for years with something completely different. He'd been to doctor after doctor. After ten years of this, he went to a nutritionist and discovered that he was alergic to Wheat germ all along, and now is living his normal life drug free. Is it possible that I too, am just having a reaction like that? I live in Tacoma Washington, is there a great nutritionist you'd recomend me seeing here in Tacoma?
Answered 02/23/08 16:21:04 by Sheah Rarback
A: Brian I understand your confusion over diagnosis and questions about allergies and the best diet for you. I would first suggest you discuss your questions with your neurologist and see if there is a local dietitian and or allergist that your doctor would recommend. There are dietary recommendations for Parkinsons. I don't know anyone in Tacoma so I would recommend you go to www.eatright.org which is the website of the American Dietetic Association. On this site you can find a dietitian in your area. Interview the dietitians on the list to determine which one of them might have expertise in your areas of concern. Good luck Brian and thanks for sharing your question.Submitted by Judy from Miami, FL
Q: As an avowed decaf coffee drinker, I was intrigued by your article on the soothing properties of tea. Three questions: 1)Is theanine found in all teas? 2) Must the tea be drunk hot in order to get the benefits of theanine? 3) Does green tea contain caffeine?
Answered 10/07/07 15:25:15 by Sheah Rarback
A: Many readers had the same questions you did so my column on 10/16/07 will be answering them. If you have further questions after reading the column please write back. I'm glad you enjoyed the column on tea.Submitted by Anonymous from delray beach, Fl.
Q: there is a fruit juice drink many of my friends are getting involved in selling. It is called Monavie. It is a multi-level marketing program. I have heard the agents promising that this drink solves health problems from digestion to M.S. I read the ingredients and it appears to be almost all white grape juice. It is extremely expensive. Is there any value in this product? Large numbers of people appear to be getting sucked into this program around SouthFl.
Answered 08/15/07 20:30:17 by Sheah Rarback
A: Monavie is a blend of fruit juices. There is some acai juice in the blend. Acai juice is rich in health promoting antioxidants. There are many other fruit juices in the monavie-too many for me to comment on each one of them. Your questions seems to be more about marketing and sales. That is not my area of expertise. There is value in increasing fruits and vegetables in our daily intake. Each person needs to find a way to do this that fits their budget. Thank you.Submitted by Anonymous from Miami,Florida
Q: I have Crohns Disease and must avoid fiber in my diet. I am also overweight and have high cholesterol & triglycerides, mostly because I eat alot of breads and sweets. Any suggestions on variety of foods that are low fat and low fiber so I can lose weight.
Answered 07/28/07 00:12:47 by Sheah Rarback
A: You are having to address a number of conditions for which nutrition can impact symptoms. It sounds as if you are aware that simple carbohydrates raise blood triglyceride levels. People with Crohn's disease typically have to eliminate seeds, nuts and certain other high fiber foods. The person with Crohn's is often advised to keep track of diet and symptoms and eat what is tolerated. Because of the many issues you are having to deal with I suggest you consult with a registered dietitian. With this consult you can receive individualized recommendations. To find a dietitian go to www.eatright.org and click on find a nutrition professional. Best of luck.Submitted by Ladiie from homestead, FL
Q: Hi, Sheah... It's Ladiie again. thank you for your answer it was helpful. But I was just wondering, whats your opinion on the new Alli diet pill? Im taking vitamins daily, eating 5-6 healthly meals daily and within the first week on my diet (last week) I've lost 6lbs... I want to loose 32 more. Should I consider Alli to greater my chances in losing more weight? I've read about the side effect ans Im actually okay with them. But whats your opinion?
Answered 07/24/07 20:46:43 by Sheah Rarback
A: Ladiie I think a lot of people are interested to know more about Alli so I will be writing my next column on it. Keep a lookout for it. Sheah RarbackSubmitted by Jo Sumberg from Miami, Fl
Q: In Tuesday's Herald you invited readers to go to MiamiHerald.com to find "an irresistible recipe high in resistant starch". I can find no such recipe on the Herald's web page. Can you please direct me to it? Thank you in advance.
Answered 07/24/07 20:44:24 by Sheah Rarback
A: Someone sent me the same question- If you look through the answers on this page you will spot it. Sorry for the confusion. Sheah RarbackSubmitted by Ladiie from Homestead, FL
Q: People say eating an entire LIME in the morning will help loose weight... Is this true?
Answered 07/17/07 01:09:09 by Sheah Rarback
A: I wish there was a quick and easy way for people to lose weight. But at this thime there isn't. It is healthy eating and becoming more active that helps with weight loss. Citrus and acidic foods have often been assoicated with weight loss plans- like the grapefruit diet. Eating limes add zest to food but it will not help you lose weight. Thank you for your question. Sheah RarbackSubmitted by Bonnie Babchick from Pembroke Pines, FL
Q: I read your article The Path of Good Resistant in Tropical Life 7/10/07 the bottom reads go to Miami Herald.com for a recipe high in resistant starch. I have been all over web site and can't find?
Answered 07/17/07 01:03:48 by Sheah Rarback
A: Here is the recipe This recipe is from Pulse Canada Chickpea and Cranberry Couscous Salad Ingredients 2 ½ cups low sodoium chicken stock ½ tsp tumeric ½ tsp ginger ½ tsp cinnamon 2 cups couscous 1 cup dried cranberries 1 medium zucchini ¿ diced 2 carrots, peeled and diced 3 green onions 2 cups cooked chickpeas (or one 15-19 oz. can, drained and rinsed) ¼ cup lemon juice ¼ cup olive oil ½ tsp salt ¼ tsp cayenne pepper ¼ cup fresh chopped parsley Combine stock, water, tumeric, ginger and cinnamon in a large saucepan and bring to a boil. Remove from heat. Stir in couscous, cover and let stand for 5 minutes or until liquid has been completely absorbed. Transfer to large bowl and let cool to room temperature. Break up any couscous lumps with fingers. (Note: you can substitute any other grain, such as rice. Follow cooking directions for grain chosen). Sauté zucchini, carrots and green onion in 1 tbsp of olive oil. Add sautéed vegetables to couscous. Stir in cranberries and chickpeas. Whisk together lemon jice, remaining olive oil, salt and cayenne pepper ina small bowl. Pour over couscous and toss together. Cover and refrigerate for at least 1 hour or overnight. Garnish with parsley before servings. 10 servings. 264. calories, 24 % calories from fat, 7.1 grams fat, .9 grams sat fat, 4.4 grams mono fat, 0 grams cholesterol, 9.3 grams protein, 41.7 grams carbohydrates, 5.5 grams fiber, 150.9 mg sodiumSubmitted by Barry from Costa Rica
Q: How long does it take to reduce cholesterol levels when you decrease your intake of fatty foods such as eggs,icecream,etc. and you increase your fiber intake such as cereal and oatmeal.
Answered 07/13/07 20:35:04 by Sheah Rarback
A: It varies dependent on your genetics, how high your cholesterol level is, how much fiber/cholesterol lowering foods you are eating,how much you are decreasing your intake of fatty foods and weight loss. Some people might see the numbers go down a bit in a few weeks and for others it might be a few months. Even with a slow decline in blood cholesterol you are still getting the benefit of phytochemicals when you add more plant foods into your daily food intake. If you want to know your numbers talk to your physician about before and after blood cholesterol testing. Good Luck. Sheah RarbackSubmitted by Johnnie Johnson from Key Largo FL
Q: Sheah- I read your article in the July 3rd issue of the Miami Herald regarding Picadillo. I have a degree in Home Economics - from years ago - so I am curious if you did not use "no salt" diced tomatoes for any particular reason. I noted that you used the no salt tomato paste.
Answered 07/05/07 22:07:08 by Sheah Rarback
A: Johnnie You bring up a good point. The sodium in the modified recipe(460 mg) would fit in a daily meal plan where a person is aiming for 1500 mg. of sodium a day. Of course using a no salt diced tomato would reduce the sodium even more- each serving would then have 239 mg. of sodium. It is important for many people to have a familiar taste so cutting the sodium to below 500 mg./ serving gives them a healthier alternative with the familiar taste. When I went shopping for the ingredients I did not find a no salt diced tomato at my store. I try to use ingredients that are readily available. I agree with your recommendation and would encourage people to slowly get used to eating less salty foods. Thanks for your thoughts. Sheah Rarback.Submitted by Anonymous from Hollwyood
Q: I wanted to start to juice one day a week. Could you recommend what kind of juice to have? and how often to have a serving. Would it be OK to exercise on that day.
Answered 06/28/07 14:31:04 by Sheah Rarback
A: I am not able to answer you question directly since this is not my area of expertise. General guidelines for adequate nutrition say that a person needs to meet their daily calorie requirements each day and since an 8-10 ounce serving of juice could have from 80-160 calories or even more depending on the blend, if a person was on a juice fast they would be drinking frequently to meet calorie needs. Exercise, depending on the type,intensity and duration can use an addition 150-500 calories. This needs to be factored in to the calories consumed. Sheah RarbackSubmitted by pcp from coconut grove, fla
Q: Plese give me an opinion on weight lose pills.thank you kindly. pcp
Answered 06/12/07 15:00:03 by Sheah Rarback
A: There is a wide variety of "weight loss" pills available over the counter. There are pills that say they make you feel fuller, others that say they speed up metabolism and some that say they decrease appetite. Many of these claims are just that, claims, and are not backed up by scientific research. The latest OTC pill is Alli, a low dose version of Xenical. It works by blocking the absorption of a percentage of the fat in food. The complete answer to a healthier weight is not found in a pill. (At least not yet). For a healthier weight we need to look to nutrient rich foods and an active lifestyle. There are prescribed medications that can assist with weight loss when combined with healthier eating and activity. I often suggest to people that the money they would pay for a "weight loss pill" would be better spent on a session with a registered dietitian or a trainer who will develop an exercise program. Thank you for your questions. Sheah Rarback MS,RD.Submitted by Purdy from Miami, fl
Q: I need to find a good dietitian for my daughter who is on a mental health drug that has contributed to large weight gain over 140lbs and is really suffering with this problem mentally and physically. Please advise.
Answered 05/31/07 19:09:23 by Sheah Rarback
A: The website of the American Dietetic Assocaition lists the names and specialties of registered dietitians who are in private pracitce. There are many listing for South Florida dietitians. Go the www.eatright.org and click on Find a Nutrition Professional in the upper right corner. Best Wishes. Sheah RarbackSubmitted by Anonymous from miami,FL
Q: I eat a peanut butter and jelly sandwich everyday for lunch. Is that bad for me?
Answered 05/31/07 19:01:22 by Sheah Rarback
A: Some people would get bored with the same food everyday for lunch. I hope you are still enjoying your choice. An average peanut butter and jelly sandwich has 330 calories and 10.5 grams of protein. Using whole wheat bread for you sandwich adds fiber. Although there is 14 grams of fat in your sandwich about half of it is monounsaturated, which has health benefits. Your lunch choice is not "bad" but would be improved by adding a veggie, like baby carrots, and a bit of fruit.
