*written by Andrew Akhaphong, Registered & Licensed Dietitian for Mackenthun's Fine Foods

October 10, 2021 is celebrated as World Mental Health Day.

Our mental health is the basis of our overall well-being. What we think, perceive, or interpret can impact our daily living within the home life, at work, and even our relationships outside of those.

According to the World Health Organization, the majority of mental health cases can be traced back to our teenage years as a root cause for many issues.

The teenage years are very vulnerable as young persons are working towards discovering themselves during puberty and peer-pressure. Depression is the third highest mental health concern in the teenage population with suicide being the second leading cause of death for persons 15 thru 29 years of age. 

In an article published in March 2011 by the Journal in Health Policy and Economics, persons with untreated mental health concerns, especially in working adults, have been correlated with higher unemployment or termination rates. 

The Canadian Mental Health Association states - "when you lose your job, not only is your usual source of income gone, but also your personal work relationships, daily structures, and an important sense of self-purpose. Unemployment can be, and often is, a shock to your whole system. You can experience some of the same feelings and stresses that you would if you were seriously injured, going through a divorce, or mourning the loss of a loved one. You can go through some or all of the stages of grieving just as you would with any other major loss."

Recognize the symptoms of depression. There are many different types of depressive diagnoses including seasonal affective disorder, dysthymic disorder, schizoaffective disorder, and bipolar depressive disorder.

Most common signs across the board may include...

• Feelings of sadness, tearfulness, emptiness or hopelessness
• Angry outbursts, irritability or frustration, even over small matters
• Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports
• Sleep disturbances, including insomnia or sleeping too much
• Tiredness and lack of energy, so even small tasks take extra effort
• Reduced appetite and weight loss or increased cravings for food and weight gain
• Anxiety, agitation or restlessness
• Slowed thinking, speaking or body movements
• Feelings of worthlessness or guilt, fixating on past failures or self-blame
• Trouble thinking, concentrating, making decisions and remembering things
• Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide
• Unexplained physical problems, such as back pain or headaches

Recognize the signs of anxiety. Often times those with depressive disorders also have anxiety. Anxiety is the feeling of dread, fear, or uneasiness which can impact activities of daily living, success at their job function, and communications within relationships. Conditions with anxiety include generalized anxiety disorder, panic disorders, and phobias. 

​Common signs include...

• Anxious thoughts or beliefs that are hard to control. They make you feel restless and tense and interfere with your daily life. They do not go away and can get worse over time.
• Physical symptoms, such as a pounding or rapid heartbeat, unexplained aches and pains, dizziness, and shortness of breath
• Changes in behavior, such as avoiding everyday activities you used to do

Talk to your primary health provider. Seek out therapy. Review your medications with a pharmacist for potential side effects that can affect your mental health. 

The Hive, Waconia
https://hivemn.com/

Carver County Mental Health Services - First Street Center
https://www.co.carver.mn.us/departments/health-human-services/mental-health
(952) 442-4437

Carver County Mental Health Crisis Program
https://www.co.carver.mn.us/departments/health-human-services/mental-health
(952) 442-7601

Lighthouse Counseling, Waconia
https://www.lighthousecounseling.com/
(855) 454-2463

Lakeshore Counseling, Waconia
https://www.lakeshorecounselingmn.com/
(612) 440-6882

Le Seuer County Mental Health Services
https://www.co.le-sueur.mn.us/180/Adult-Mental-Health-Services
(507) 357-8288
(507) 357-4440

St. Peter Counseling Center
https://spccmhc.org/
 (507) 484-2400

Associates in Psychology and Psychiatry - Faribault
https://www.appmn.com/
​507-288-8544

Sources:
​https://pubmed.ncbi.nlm.nih.gov/21642748/
​https://www.mayoclinic.org/diseases-conditions/depression/symptoms-causes/syc-20356007

*written by Andrew Akhaphong, Registered & Licensed Dietitian for Mackenthun's Fine Foods

The month of October is National Dental Hygiene Month.

Oral hygiene has impacts and influences on nutrition. Most individuals do not connect the two together having some type of health-related relationship, but they do!​​

Dental caries, also known as cavities or tooth decay, is the most common oral disease worldwide. 

A diet that is high in refined carbohydrates such as sugar beverages like fruit juice or soda pop, candy, and sweets along with a diet that is low in fresh fruit and vegetables is a common cause for dental caries in children. For children with poor dental hygiene with a dietary pattern as this, it provides bacteria a home (the oral cavity) and a food source (the refined carbohydrates) to thrive and flourish. When bacteria feeds on the refined carbohydrates in the mouth, they produce organic acids that weaken the enamel of teeth and multiply onto the tooth's surface to form plaque. All these factors and interactions increases the risk for tooth decay. 

During the 20th century, American water supply has become fluorinated to decrease the risk for dental caries in the American population. Fluoride helps prevent dental caries by altering the acidity produced by bacteria that can damage the enamel of teeth. According to the Center for Disease Control and Prevention (CDC), fluorinated water has decreased the risk for dental caries by 25%. 

In recent years, there have been concerns however that fluoride can lead to certain health risks. In community water systems that contain supplemented fluoride, the World Health Organization has established criteria for fluorinated water systems at 0.7 milligrams per liter of water.  According to Dr. Christine Frank, DDS, most fluoride concerns come from ingesting products that are higher in their concentrations such as toothpaste and mouthwashes. Dr. Frank recommends to supervise children when brushing their teeth to reduce accidental ingestion of fluoride, or, purchase fluoride-free products. 

Continued ingestion of fluoride may accumulate and cause conditions such as dental fluorosis, a condition thay may cause white specks, chalk-like lines on teeth, and jagged edges. Another condition, skeletal fluorosis, is weakened bones caused by excessive fluoride accumulation. 

Xerostomia, also known as dry mouth, is a condition which the salivary glands in your oral cavity do not secrete enough saliva to keep your oral cavity moist. Saliva works by neutralizing the acid produced by bacteria that can damage the enamel of teeth. Saliva contains an enzyme that helps breakdown carbohydrates - your oral cavity is the first stage of digestion. Lastly, saliva also helps retain or improve the moisture content of the food you are chewing to aid in swallowing and reduce the risk of choking.

 Causes for xerostomia include...

• Tobacco smoking
• Dehydration
• Medications - especially those for high blood pressure, depression, and anxiety
• Chemotherapy
• Nerve damage to head and neck

To treat xerostomia, it is important to investigate with a health professional what the root cause could be. Using an over-the-counter artificial saliva solution like Biotene can provide relief, but is only temporary. 

Untreated xerostomia can result in altered taste changes, difficulty swallowing, difficulty speaking, bad breath, unintended weight loss, and increased risk for dental caries. 

 Oral thrush is a condition in which yeast becomes overgrown in the oral cavity. We all have yeast naturally living in our mouths, but certain factors can make it difficult for our body to keep the populations at bay. 

Risk factors for oral thrush include...

• Dry mouth
• Poor oral hygiene
• Chemotherapy
• Weakened immune system
• Diabetes

For persons with oral thrush, a registered dietitian is often consulted to control the amount of carbohydrates in the diet as that is the primary food source for yeast. Untreated oral thrush can lead to altered taste changes, unintended weight loss, poor appetite, prolong dry mouth complications, and bad breath.

Practicing good oral hygiene, drinking fluids, and having a diet not too much in refined carbohydrates like candy and sugar-sweetened beverages will support prevention of oral thrush. For serious cases, often a prescription level mouthwash like Nystatin or Chlorhexidine. 

Sources:
​https://www.cancer.org/cancer/oral-cavity-and-oropharyngeal-cancer/about/key-statistics.html
​https://www.cdc.gov/fluoridation/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Ffluoridation%2Findex.htm
​https://www.healthline.com/health/what-is-fluoride
​https://www.mayoclinic.org/diseases-conditions/dry-mouth/symptoms-causes/syc-20356048

*written by Jess (Jessica) Bruggen, Dietetic Intern through Illinois State University

Isoflavones are a type of phytoestrogen found in soy and other legumes (lentils, beans, peas and peanuts). Whole soy and soy products are the best sources of isoflavones.
​
Consuming 96 mg of isoflavones daily in combination with soy protein is enough to support bone health.1 See the chart below for sources of isoflavones. (2,3)

Research has shown that when isoflavones are consumed with soy protein there is a protective effect on bone health. Isoflavones in combination with soy protein can support healthy levels of the hormone IGF-1 in humans.1 This hormone plays an important role in building and maintaining bone mass.

Consumption of isoflavones with soy protein has also been shown to reduce TRAP.1 TRAP is a marker of bone breakdown.
​
It is important to note that these beneficial effects on bone health were only observed when isoflavones were consumed with soy protein. Thus, isoflavone supplements would likely not have these benefits. More research is needed to define exactly how isoflavones support bone health.

In addition to supporting bone health, soy isoflavones may also:4

• Improve insulin sensitivity
• Lower blood pressure
• Lower cholesterol
• Lower risk for some types of cancers
• Improve fertility in women
• Reduce menopause symptoms

Soy isoflavones appear to have a variety of health benefits, but more research is needed to confirm these findings.

References:
1. S. George K, Joseph Muñoz, S. Akhavan N, M. Foley E, C. Siebert S, Gershon Tenenbaum, A. Khalil D, C. Chai S, H. Arjmandi B. Is soy protein effective in reducing cholesterol and improving bone health? Food Funct.2020;11:544–51. https://pubs.rsc.org/en/content/articlehtml/2020/fo/c9fo01081e
2. Academy of Nutrition and Dietetics EAL. EAL: Soy Foods and Their Protein and
Isoflavone Content. https://www.andeal.org/template.cfm?template=food_tables&key=300
3. Bhagwat S, Haytowitz DB. USDA Database for the Isoflavone Content of Selected Foods Release 2.1. 2015. https://data.nal.usda.gov/dataset/usda-database-isoflavone-content-selected-foods-release-21-november-2015/resource/1de757af
4. Petre A. Is Soy Bad for You, or Good? 2020. https://www.healthline.com/nutrition/is-soy-bad-for-you#benefits

*written by Jess (Jessica) Bruggen, Dietetic Intern through Illinois State University

October is Health Literacy Month! 

Health literacy is the ability to find and understand reliable health information and use that information to make informed health-related decisions for a healthy lifestyle. 
​
Greater health literacy is associated with a lower incidence of chronic diseases, better disease outcomes, and higher use of preventative health behaviors and services. ​

Sources:
Adapted from https://www.breastcancer.org/tips/health-literacy 
Learn More: 
10 Questions to Always Ask your Doctor 
What to Do Before, During, and After your Appointment 
Understanding Medical Words Tutorial 

*written by Andrew Akhaphong, Mackenthun's Registered & Licensed Dietitian

Muscle Milk© is your dietitian's choice this week, 2 for $5.00 on select varieties (14 oz containers). 

Muscle Milk© is a series of sports nutrition drinks and sports nutrition powders targeted towards athletes and your average gym-goers. 

Depending on the formula and type, each Muscle Milk© product contains between 20 grams of protein to 40 grams of protein per serving. 

Protein is essential for muscle tissue growth which is often a common goal for those who are resistance training or body building; however, protein is so much more than that. 

Protein is also involved in...

• Formation of new skin and muscle tissue due to either aging of the tissue or damage from external factors like surgery and wounds.
• Acts as enzymes to breakdown and digest nutrients like lactose (milk sugar, lack of lactase enzyme is called lactose intolerance) and function in metabolic pathways like creating deoxyribonucleic acid (DNA).
• ​Bind onto nutrients like iron to help your red blood cells carry oyxgen to your muscles and organs.

Protein intake is determined based on your goals and/or current health status.

The Academy of Nutrition and Dietetics; as well as, the American Nutrition Association, have established criteria in determining protein requirements.

To begin, there will be math involved. Your body weight in kilograms will also be used in many of these equations.

Weight in Kilograms = Current Weight in Pounds x 0.454 Kilograms
Example) 200 pounds x 0.454 kilograms = 90.8 kilograms body weight

For weight maintenance, it is generally recommended to consume 0.8 grams to 1.0 grams of protein per kilogram body weight per day.
Example) 90.8 kilograms body weight x 0.8 grams protein = 72.6 grams of protein per day

For muscle gains, it is generally recommended to consume 1.2 grams to 1.7 grams of protein per kilogram body weight per day.
Example) 90.8 kilograms body weight x 1.6 grams of protein = 145 grams of protein per day.

For wound healing, it is generally recommended to consume 1.2 grams to 1.4 grams of protein per kilogram body weight per day. This could include diabetic ulcers, healing difficulties from surgery, and more.
Example) 90.8 kilograms body weight x 1.2 grams of protein = 109 grams of protein per day.

*Caution with end-stage renal disease and end-state renal disease with dialysis. Your protein requirements will differ between these disease states and should be determined my a renal registered dietitian.

The main proteins found in Muscle Milk© are casein and whey protein isolate. 

Casein and whey protein isolate are the primary proteins found in Muscle Milk© which come from dairy milk. 

Casein is a slow-digesting protein from dairy which helps support fullness. Because it is slow digesting, it releases amino acids (the basic building block of protein) slowly throughout the day which helps with muscle recovery and reduce muscle breakdown.

Whey protein contains dairy fats and lactose around its structure; however, whey protein isolate is formed when dairy fats and lactose is removed. This allows for sports nutrition drinks like Muscle Milk© to be low in calories and carbohydrates while being higher in protein. Whey protein isolate is fast-digesting and easily absorbable, providing immediate fuel from amino acids for your muscles to depend on when doing work. 

*written by Andrew Akhaphong, Mackenthun's Registered & Licensed Dietitian

Your dietitian's choice this week from September 17th thru September 23rd are bell peppers! The special is 4 bell peppers for $5.00, available in your produce department. 

Bell peppers are quite diverse across all different cuisines and cooking styles. Their vibrant color also packs them with so much vitamins, minerals, and antioxidants for your health!

Bell peppers are a type of edible nightshades called Capsicum annuum. In some areas around the world, they may be referred to as "sweet peppers" due to the lack of capsacium, the active component in many chili peppers that causes the spiciness flavor and/or burning sensation. 

Most grocery retailers in the United States sell four color varieties - green, yellow, orange, and red. Although, if you visit the farmer's market, you may have seen other varieties such as the aloha pepper (red and yellow streaks), purple bell peppers, and even white ones too!

Each color variety differs in taste and even its nutritional value. 

Green bell peppers are often bitter and have a stronger flavor while red bell peppers tend to be the sweetest of them all. For those who are curious about the colors that are seldom seen in grocery stores, white bell peppers have a juicy crunch with a sweet flavor while purple bell peppers are bitter like green bell peppers. 

One would mostly associate Vitamin C with fruits like apples and oranges; however, bell peppers are one group of vegetables that are rich in Vitamin C. The color of the bell pepper determines the quantity of Vitamin C with green bell peppers being the lowest and red bell peppers being the highest. Vitamin C is known to support the immune system, but it also assists collagen in rebuilding skin tissue and absorb iron to reduce the risk of anemia. 

Antioxidants, compounds found in food (often Vitamins and minerals) that support the immune system and reduce risk for certain conditions, differ with each color too.

Green bell peppers are a good source of lutein and zexanthin which supports eye health. Both of these antioxidants are types of Vitamin A. 

Violaxanthin (a type of Vitamin A), found in orange and yellow bell peppers, protect your cells from free radicals that may increase the risk for cancers. Free radicals are reactive compounds that may take electrons from your cells. This may result in inflammation and increased risk for certain conditions. 

As for red bell peppers, they are a great source in lycopene and capsanthin (types of Vitamin A) that are known for their heart health and prostate health benefits. 

By Sonja Overhiser, A Couple Cooks
​https://www.acouplecooks.com/ultimate-rainbow-vegetable-sandwich/

For the pickled radishes

• ½ cup thinly sliced radishes
• ½ cup apple cider vinegar
• 1 ½ tablespoons sugar
• 1 teaspoon kosher salt

For the roasted peppers

• 1 red bell pepper
• 1 yellow bell pepper
• 1 tablespoon olive oil
• 2 to 3 pinches kosher salt

For the herb goat cheese spread

• 4.5 to 6 ounces goat cheese, softened (for vegan, substitute ½ cup hummus)
• ½ teaspoon olive oil
• 1 tablespoon chopped fresh basil
• 1 teaspoon chopped fresh oregano

For the vegetable sandwich

• 4 slices bread 
• 1/2 avocado, sliced
• 2 large leaves lettuce
• 1/4 red onion, sliced

Instructions

1. Make the pickled radishes: Slice the radishes and place them in a jar or cup. In a bowl, whisk together the vinegar, sugar, and salt until the sugar and salt dissolve. Pour over the sliced radishes. Let sit at room temperature for at least 30 minutes, or 1 hour if time. You can make this a day or 2 ahead of time and store it in the fridge or in a sealed container or jar.
2. Make the roasted peppers: Preheat the broiler to high. Slice the peppers. Rub the pepper slices with the olive oil and place them on a baking sheet, skin side up. Broil the peppers until the skin becomes blackened and charred, about 8 to 10 minutes. Remove from the oven and sprinkle with a few pinches of kosher salt.
3. Make the herb goat cheese spread: In a bowl, stir together the goat cheese, olive oil, basil, and oregano until combined.
4. Prep the other veggies: If desired, soak the red onion in cold water for a few minutes to remove the bit. Wash the lettuce. Slice the avocado. Slice the bread.
5. Assemble the sandwiches: Spread 2 slices of the bread with the goat cheese spread. Top with red onion, lettuce, avocado, yellow and red peppers, pickled radishes, and the remaining pieces of bread.

*written by Andrew Akhaphong, Mackenthun's Registered & Licensed Dietitian

There are two types of groups that have a specific preference to how beef, especially steak products, are prepared.

One group prefers to have at least some redness to the beef within the interior while the other group prefers the redness to be cooked out completely.

The second group, in my opinion from interactions with peers, prefer to not eat and see their beef bloody from all the red liquid. If you think about the important factors of an eating experience - does it look good, taste good, smell good, feel good - it is understandable. 

What if I told you the red-liquid is not what many think it is?

Oxymyoglobin is a protein all living creatures (except for plants) have including humans. The prefix "oxy" means oxygen while the suffix "myoglobin" is the protein itself. If you put the two words together, it can be translated in lay terms as "oxygenated protein". Most persons may have heard of hemoglobin. Both hemoglobin and myoglobin function the same way in the sense it transports oxygen throughout the body; however, hemoglobin is found in blood while myoglobin is found in muscle tissue. 

As seen in the picture above, it gives a diagram of how different oxygen levels affect the color of tissue. This can be due to how its package; as well as, due to the cooking process itself. 

In the retail setting, most beef are packaged using a clear film called "reduced-oxygen-barrier bags", also known as cryovac packaging. This type of material allows for oxygen to penetrate through the film into the beef which creates that beautiful bright cherry red-like hue you see. 

For retailers who centralize their cutting and packaging on-site, some facilities may have their own equipment to do this process such as high oxygen modified atmospheric packaging. This process adds oxygen and carbon dioxide to the package's environment while providing enough head space around the product. This allows for optimal levels of oxygen to keep the beef cherry-red for longer periods of time. 

During the cooking process, heat causes protein molecules in the beef tissue to denature or breakdown. A result of this denaturization causes protein to be weaker in holding onto water. Oxymyoglobin is water-soluble (water loving) and goes where more water is. 

If beef is cut too early after it is cooked, that same water content that the protein could not hold onto leaks out onto your cutting board or plate, along with the cherry-red hue, oxymyoglobin. Unfortunately, that loss of moisture from cutting your beef too early can impact the quality of your eating experience. Even though you cooked it to your preferred doneness, that moisture loss could result in a tough meat to chew.

Many food scientists and chefs recommend to rest your beef for at least 10 minutes before cutting into it. This will allow time for the moisture to dissipate evenly throughout the beef instead of pooling all in the middle. Allowing this process to happen allows for a very juicy beef-eating experience without the mess running all over the cutting board or plate. 

Sources:
Bennion, M. and Scheule, B. 2010. Introductory Foods. 13th e. Pearson Education, Inc. Upper Saddle River, NJ. p. 469-517.