Fresh Food 4 Thought

Lactose Intolerance: Marketing Hype or Ligitimate Disorder?

2012-01-15T14:27:00.000-08:00

True lactose intolerance results from a deficiency of lactase, the intestinal enzyme that splits lactose (milk sugar) into glucose and galactose, to be absorbed into the blood. Undigested lactose attracts water in the intestine, causing the bloating, cramping, and diarrhea. Bacteria in the large intestine metabolize the sugars into irritating acids and gases, increasing the discomfort. The severity varies among individuals.
It is a rare case that a person is born with such a deficiency and pretty limited to certain ethnic groups. More often, lactose intolerance is the result of damaged intestinal lining, either through radiation therapy, malnutrition, diarrhea, toxins (including food poisoning), antibiotics, or by the naturally diminishing lactase activity that comes with the aging process. In many cases, it is a temporary condition.
Many people believe they are lactose intolerant when they are not, thanks to vigorous advertising campaigns that promote products for lactose intolerance. Lactose is found in many foods besides dairy products, so if you are truly lactose intolerant, you would also have the same symptoms from eating certain breads, cereals, salad dressings, cake mixes, or anything containing whey protein and casein.
Yet, even some people with true lactose intolerance are able to consume dairy products. The bacteria in the large intestine can digest lactose in small, regular doses. The metabolic capacity for lactose can develop as the micro flora adapt to digesting it. A few simple tricks can alleviate the discomfort:

Consume lactose (dairy) with other foods to slow down the transit of the sugar through the intestines, giving it more time to break down.
Eat dairy foods regularly so that the intestinal micro flora remain adapted to digesting lactose.
Limit lactose products to no more than 8 oz. at a time.
Yogurt has about 10 G. of lactose per cup, but the bacteria help digest it. A serving of hard cheese has less than one gram, while cottage cheese and ice cream contains 4-5 G. Fermented cheeses are usually better tolerated.
Lactase enzyme preparations can be added to dairy products, and fermented milk (contains acidophilus) are helpful, especially for temporary symptoms resulting from an illness. Acidophilus is a digestive bacteria that breaks down milk sugar, and is used in the fermenting process of dairy products, as in yogurt and cheese.

Total elimination of dairy products from the diet can lead to nutrient deficiencies that are difficult to obtain from alternate sources. Milk is a major source of calcium, riboflavin (vit. B2), vit. D, and proteins most easily absorbed by muscle tissue.
~Normal and Clinical Nutrition, 6th ed. Whitney, Cataldo, Rolfes

Aspartame Myths Debunked

2012-01-05T15:23:00.000-08:00

The American Dietetic Association has challenged three current internet rumors concerning Aspartame. According to it's Evidence Analysis Library, the sweetener does not cause "rebound hunger." Much evidence shows that it has no effect on appetite or food intake. Therefore, it would not lead to weight gain. When used in the reduced calorie diet, it increases weight loss, due to it's lack of calories. There have been no ill effects on health overall as a sweetener, as various myths have reported. Some claims that explain the chemistry behind the catabolic phases of Aspartame are incorrect. The ADA has concluded that in the 40 plus years the product has been on the market, "Aspartame consumption is not associated with adverse effects in the general population."
Aspartame is one of the most studied of all food additives. It is a simple compound made of components common to many foods: the amino acids phenylalanine and aspartic acid, with a methyl group. The combination creates a product with 200 times the sweetness of table sugar (sucrose & fructose). When digested, enzymes break apart the 3 components. The amino acids are used as proteins, just as any other food proteins. The methyl group converts to methanol, and oxidizes into carbon dioxide. Simple tomato juice yeilds 6 times the amount of methanol as a diet soda.
People with the inherited disease phenylketonuria, or PKU, are unable to metabolize and dispose of phenylalanine. The accumulation of phenylalanine and it's by-products is toxic, therefore a specialized low protein diet is the treatment, and aspartame must be avoided. For this reason, all newborns in the U.S. are screened for the disease.
Aside from the special case of PKU, aspartame is safe.

~American Dietetic Association
~Tuft's University

Edamame, Close Up

2012-01-01T06:47:00.000-08:00

Edamame, or young shelled soybeans, can be eaten fresh. They provide instant texture, protein, and a nutty flavor. It's history can be traced back to ancient 13th century Japan, but now can be found in your supermarket's freezer section. Just thaw, and they are ready to add to salads, stir-fries, soups, and grains. One cup of edamame supplies 17 g. of protein, 8 g. fiber, and an abundance of calcium, folate, vit. K, and iron. One cup also contains 189 calories and 8g. unsaturated fat.
As with all beans and lentils, they are excellent for the diabetic diet since they digest slowly, which provides a gentle rise in blood sugar. Diabetics who eat a substantial amount of legumes require less insulin to control their blood sugar.

Would Your Kitchen Pass Inspection?

2011-12-08T07:39:00.000-08:00

Keep your kitchen from making you sick! Of course, we don't live in a germ free environment, but the kitchen can really be germ central. Bugs (bacteria) feed on the basic food we survive on - water and sugars. They migrate from hands to sinks, counter tops and eventually to your food.
Sponges are usually the dirtiest thing in the kitchen, harboring everything from coliform, yeast, & mold to staph & strep. Food and Drug Administration's Food Code prohibits their use in restaurants and health care facilities (nursing home kitchens, etc.) The reason they become cesspools is because they come in contact with food residues that get trapped in the various nooks and crannies which provide nutrients for bacterial growth, and are often left in damp or wet areas near the sink. They are also very difficult to sanitize properly. Soaking them in 10% household bleach or running them through the dishwasher does nothing to reduce bacteria! Microwaving at full power for one minute is most effective, just make sure the sponge is wet to avoid a fire, and it does not contain any metal. Better yet, start with a fresh one every day. Dishcloths are the best option, as they can be laundered regularly.
Cleaning counter tops and appliances with soap is enough to kill bacteria. It's more important to keep things clean than to have things disinfected. Most disinfectants don't work until AFTER the surface has been cleaned. Oils and such leave even bleach ineffective. Some chemicals are not safe for use around food, and always rinse items that have been bleached. Home made disinfectants such as vinegar or baking soda are usually too weak to be effective. Never store cleaning or other chemicals together with food items.
Garbage disposals have been found to harbor E coli, Listeria, and even Salmonella. Soaking or rinsing salad greens in your sink is not recommended, since bacteria can come from the drains. Use a colander or bowl, and rinse sinks/drains and disposals with a bleach solution (1T. bleach to 1 gal. water) on a weekly basis.
Which cutting board is safer - wood or plastic? It doesn't matter. It is the integrity of the surface that matters. Cuts and scratches let in food particles. Special anti-microbial boards are a waste of money, since the bacteria cling to the grease or food particles and not the treated fibers of the board. Just clean all boards thoroughly with soap and water, or use a dishwasher. Replace worn and chipped boards.
Microwave ovens cook by bombarding the food with electric waves - not heat. And they only hit one local spot at a time. They are not "self cleaning." Wash the insides often. Killing all microbes on reheated food is also a challenge, since they don't heat the food evenly. Bacteria still thrives on the cold spots. When reheating foods, allow "standing time" or time for the entire article to heat by induction. Make sure your microwave has enough wattage to cook food properly (1,100 watts or more). And always reheat in microwave-safe containers! Use glass (Pyrex or Corning ware) , paper, wax paper. Plastics and styrofoam melt, leaching harmful and toxic chemicals into the food.
Keep your refrigerator at 40F degrees or lower, and wash the insides regularly with soap & water. The cool temps only SLOW the bacterial growth. Even freezing only suspends bacterial growth. It will resume proliferation when the items thaw. Freezers should be kept at 0 F to keep foods at optimal freshness.
Your dishwasher, however may be your best defense for spreading illness, since the detergents are much stronger and the drying heat gives an additional kill factor.
As always, wash your hands. Studies continue to prove that proper hand washing is one of the most effective ways to prevent the spread of illness and infection, according to the Center for Disease Control. The water does not need to be hot - it is the length of scrubbing time (20 seconds) and the degree of friction that's important. Also, antibacterial soaps do not show to be any more effective in reducing bacteria than proper washing with ordinary soap, according to The Food & Drug Administration. Studies are still questioning the safety of the ingredient triclosan in many antibacterial soap products. (Exposure to high levels have been linked to suppressed thyroid hormone levels). OOOPS!

Coffee To The Rescue!

2011-11-19T16:22:00.000-08:00

That morning cup of coffee may do more than wake you up. A new study shows a lower risk of (metatastic) prostate cancer. Researchers tracked 48,000 men in the Health Professionals Follow-up Study from 1986 to 200. Those who drank one to five cups of coffee (regular or decaf) a day had a 30% lower risk of prostate cancer than those who consumed no coffee. Various studies also show how coffee may help reduce the risk of other diseases such as type 2 diabetes, Parkinson's, colon cancer, cirrhosis, gall stones, depression and more.
Caffeine is not the issue; it’s the whole coffee package. Research points to antioxidants -- nutrients that help prevent tissue damage caused by molecules called oxygen-free radicals. Coffee has a very strong antioxidant capacity. Coffee also contains minerals such as magnesium and chromium, which help the body use the hormone insulin, which controls blood sugar (glucose).
A 2009 study from Finland and Sweden showed that, out of 1,400 people followed for about 20 years, those who reported drinking 3-5 cups of coffee daily were 65% less likely to develop dementia and Alzheimer’s disease, compared with nondrinkers or occasional coffee drinkers.
As with everything, remember to use moderation. Keep in mind that coffee accompaniments such as cream and sugar add fat and calories to your diet. Finally, heavy caffeine use (four to seven cups a day) can cause problems such as restlessness, anxiety, irritability and insomnia.
~ Journal of the National Cancer Institute, 2011

Harvest The Flavor

2011-11-06T01:07:00.000-07:00

A Fall candidate for your shopping cart is the Acorn Squash. It is excellent for baking and a snap to prepare. It's compact size is perfect for two servings, and you can use the cut-in-half baked squash as a bowl for soup or for your favorite pilaf or other filling. Squash are one of the best keeping vegetables. In fact, stored squash contains more carotene than freshly picked squash. Their shelf life makes them quite economical. In cold storage (not refridgerated) they can last up to 3 months.
Along with acorn's sweet, nutty flavor are the vitamins B-1, B-6, C, carotene, calcium (a whopping 90mg. per 7 oz. serving!) magnesium, potassium, and fiber, with about 100 calories.
Cut an acorn squash in half and remove the seeds. Brush with olive oil and season to taste. Bake cut side up at 400 degrees for 35 minutes. Each pound of squash yields 2 cups.
A one cup serving supplies 2 g. protein, 22 g. carb., 3 g. fiber, 5 mg. sodium, 0 sat. fat.

Health Nuts

2011-10-23T06:55:00.000-07:00

Reduce some of the guilt that comes with holiday goodies by adding walnuts to your baked goods and casseroles. Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. Like most nuts, they can easily be added to your favorite recipes, and even your favorite breakfast cereals.
Approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, so leave the skins on! Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, type 2 diabetes, and certain cancers - including prostate cancer and breast cancer. Some phytonutrients found in walnuts - for example, the quinone juglone, the tannin tellimagrandin or the flavonol morin - are found in virtually no other commonly-eaten foods, and are valuable as antioxidants and anti-inflammatory nutrients. Walnuts contain a significant amount of folate, B6, manganese, copper, phosphorous and fiber; almost 1/3 of the daily value per one cup serving. The form of vitamin E found in walnuts is somewhat unusual, and particularly beneficial. A final fascinating aspect of walnuts and their potential health benefits involves melatonin (MLT). MLT is a widely-active messaging molecule in our nervous system, and very hormone-like in its regulatory properties. MLT is critical in the regulation of sleep, daily (circadian) rhythms, light-dark adjustment, and other processes.
Shelled walnuts are generally available in prepackaged containers as well as bulk bins.When buying in bulk, make sure that the bins containing the walnuts are covered and that the store has a good product turnover so as to ensure its maximal freshness. Due to their high polyunsaturated fat content, walnuts are extremely perishable. Shelled walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for six months, or the freezer, where they will last for one year. Unshelled walnuts should preferably be stored in the refrigerator, although as long as you keep them in a cool, dry, dark place they will stay fresh for up to six months.
Beware, a one cup serving also packs a whopping 765 calories! Treats are still a treat, even with the nutritional benefits.
~ USDA, 2011

Yes, There Really is a Food Day!

2011-10-02T15:54:00.000-07:00

October 24th will be a day to learn about food issues and to advocate for healthy, affordable food produced in a sustainable, humane way. There is also much to celebrate. America's food system has come a long way. More organic foods than ever are being produced, and farmer's markets are popping up everywhere. Yogurt, brown rice and tofu used to be considered "exotic." Many whole foods are now found at local grocers instead of specialty stores.
On the other hand, there are the huge "factory farms" that are hurting the family farms, polluting the land, rivers, and air with excess fertilizer, pesticides, and cesspools of manure, while housing animals in shameful conditions. Obesity is at epidemic proportions, and food poisoning is still a threat despite sanitation regulations.
Numerous organizations have banded together to help solve these problems by educating everyone from grade school kids to government officials. The American Dietetic Association has a hand in the process of promoting Food Day by joining the advisory board, along with The American Public Health Association, Farmer's Market Coalition, Senators, The Food Network, and several food manufacturers and restaurants.
Food Day is a national campaign to support the family farms by limiting subsidies to industrial- scale farms, curb diet related disease, protect the environment, limit the marketing of junk-food to kids, and address many more food production issues.
The public can help promote this campaign by hosting events at schools, churches, and at home. You can also join an event already planned in your area. (Check the map at FoodDay.org.). Make it Food Day everyday by keeping it real - real food, that is!

~CSPI

Fast Food That 's Good For You

2011-09-11T05:08:00.000-07:00

Eating healthy doesn't have to be labor intensive, costly, or complicated. If you can open a bag of potato chips, you can just as easily open a bag of salad. Many vegetable blends can be found in the freezer case, right next to your favorite boxed dinner. Instead of the box, try a bag of stir fry veggies already cut and ready to go - dump in a skillet, add seasonings, and dinner is served. A bag of fresh spinach makes a great salad and is a powerhouse of vitamins, minerals, and fiber. Add nuts instead of croutons. Options for single serving folks - buy salad or cut up carrots, broccoli, etc. at a salad bar or deli. The cost isn't so high because there is no waste.
Replace processed meats with no-nitrite-added deli meats. The American Institute for Cancer Research recommends eliminating all processed meats from the diet. The nitrites added to preserve them do twice the damage as red meat. Try a veggie burger, or ground poultry. At least you don't have to worry about E. Coli with veggie burgers!
Switch to "thins" or light bread. Get your carbs from fruits, veggies, and beans. Make your grains count by buying 100% Whole Grain cereals and breads. Half of a standard bagel is a serving. Also try mini bagels or thins.
Instead of the standard granola bar as a carry-on, pack a slice of whole grain bread with peanut butter (folded over) for your afternoon pick-me-up. Many granola bars are just candy bars in disguise.
Buy sliced fruits such as mango, pineapple, cantaloupe, in the produce section. Though it costs a little more for the prep work, it's still cheaper than fruit salad at a restaurant.
Make fruit smoothies at home with frozen berries, skim milk and yogurt. You'll save a bundle on calories compared to the sugar-laden concoctions sold at restaurants. Add fruit to plain yogurt to reduce calories. The stuff on the bottom of many "fat free" yogurts is similar to candy.
Avoid liquid cheese. Really, it's not even cheese. It's liquid saturated fat with no nutritional value whatsoever.
Eliminate two servings of meat per week and replace them fish. Broiled or grilled, it only takes a few minutes! And a small (lunch box size) can of tuna on a tossed salad doesn't even require cooking. Toss a can into your purse and buy a small side salad at any drive-through for a cheap and heart healthy lunch.
Make junk food boring by adding variety to your pantry. Stock up with the good stuff. The reason people go to restaurants is for the variety. You never order a meal that you can get at home.
Snack Tip: Rinse a container of blueberries or snap peas, eat.
Liquid calories don't curb hunger, they just add calories. This applies to not only sodas, but fruit juice, energy drinks, and coffee concoctions. The average American gets at least 22% of their daily calories from liquids. Switch to calorie-free beverages.
When eating out: Just say no to that basket of bread or tortilla chips. Get the thin, not thick pizza crust, and replace nitrite rich meats with chicken or veggies. Try a bean burrito instead of beef. Avoid the noodles, deep fried, and breaded items at Asian restaurants. A Gyro packs about 800 calories with the fatty, high sodium meats. Opt for the chicken souvlaki pita for half the calories. Order two veggies as your sides with dinner, instead of starches. And order "petite" desserts that many restaurants now offer, or share a dessert with a friend.

~ JAMA, 2010

Back To School With Diabetes

2011-08-13T07:53:00.000-07:00

Kids with diabetes have an even longer list of school supplies and tasks. Planning for diabetes management at school can be daunting, but there is plenty of advice available. The American Diabetes Association's Safe at School program (diabetes.org/safeatschool) is an excellent resource of information for parents and kids. Parents and administrators need to be aware of the legal responsibilities in caring for students with diabetes, and it's important to prepare the child, also.
As kids grow older, they should take increasing responsibility for their own diabetes management, so include them in the planning process and ask them what their thoughts are. Children who take an active role in their own care tend to do best in managing their diabetes. At the same time, it can be tiring to them. Parents need to stay involved and make sure there is at least one adult within the school environment (i.e. nurse, teacher) who can be called on in an emergency. It's a good idea to review your child's blood glucose target ranges with your physician and the school's staff so that they know when to intervene or alert you. You may also want to chat with the dietitian about healthy snacks or the best treatments for low blood sugar, or talk with the school nurse about whether your child is ready for unsupervised pump boluses. The Diabetes Medical Management Plan (a Section 504 Plan) and other care plans should be filed several weeks before the school year begins.
The greatest tool a child can have at school and even later in life is being able to speak up for themselves. Though friends and the school's staff are able to read the warning signs of high or low blood sugar, the youngest of children can learn to recognize these signs in themselves and alert others when necessary. High school age children should be able to take on the responsiblities of implementing the 504 Plans as well as carrying a cell phone to report their highs and lows to their care team.
The ADA's Safe at School campaign provides materials parents can use to educate schools about the laws and how to form a good working relationship with teachers and other staff members. Children should not have to miss-out on field trips, parties, and sporting events because of their diabetes or of their school official's lack of care know-how. It is illegal for a school to exclude a child with diabetes from such an event because a parent is unable to accompany them.
Probably the most important back-to-school task is talking with your child. Find out just what they are ready to take on by themselves and what they will need your help with. The more awareness created for those concerned, the better the school year will proceed.

Magnesium Rx

2011-07-17T11:28:00.000-07:00

Like calcium and phosphorous, magnesium supports bone health. It is also involved in many enzyme systems, nerve impulse transmission, immune function, normal muscle contraction, and critical to normal heart function. Magnesium acts in all the cells of the soft tissues where it forms part of the protein-making machinery and is necessary for energy metabolism. Recent studies show a link to sudden cardiac death and magnesium deficiency (less than 260 mg/day). Magnesium also proves to help protect against hypertension. It has been noted that people living in areas where "hard water" which contains high concentrations of calcium and magnesium, tend to have lower rates of heart disease (34%). Most magnesium deficiencies are the result of disease, alcohol abuse, diuretic use, kidney disorders, and prolonged diarrhea & vomiting. Athletes exposed to extreme heat resulting in dehydration are at risk for symptoms, such as dizzines and muscle fatigue. Toxicity (overdose) is rare though deadly, and usually results from supplements. The RDA of magnesium is 350 to 400 mg./day.
Significant dietary sources of magnesium are nuts, legumes, whole grains, dark leafy vegetables, seafood (especially halibut), chocolate, and cocoa.

~American Journal of Clinical Nutrition, 2011

Muscle From A Bottle

2011-06-21T20:21:00.000-07:00

As if body building were that easy! The one absolute sure way to slow down muscle loss with aging or to build muscle is with strength training. How much and which kind of protein we eat, and how it is distributed throughout the day also matters. What science knows and what people are doing are at opposite ends of the spectrum.
On average, 30 grams of protein per meal is the maximum amount the body can synthesize at a time; the excess will be converted to fat. High quality protien comes from animal sources, i.e. fish, dairy, eggs, meats. Leucine seems to be the most important of the amino acids that make up animal proteins. In fact, researchers believe it is the key ingredient which provides the driving force of protein synthesis (muscle building). Milk contains whey protein, which has the highest concentration of leucine, making it a popular ingredient in bodybuilding powders. Vegetables contain some leucine, soy ranking the highest, though not as efficient for synthesis.
The largest anabolic (tissue-building) response to protein consumption is after exercise. During exercise, the signaling proteins that regulate synthesis shut down.
And what about those popular liquid supplements? Made up of mostly water, sugar, vegetable oil and a vitamin supplement, they contain the same amount of protien as 2 cups of skim milk, for about 3 times the cost. The metabolite HMB, a.k.a. "Revigor" mentioned on one of the bottled types does not contain enough of the ingredient to be effective. Even in studies where participants took 5 times the amount of HMB found in the supplement, along with arginine and lysine, and regular strength training, showed no more increase in muscle tissue after one year than those taking a placebo.
Creatine, however, has shown evidence as being the most effective and safest supplement for improving muscle size, when used properly and accompanied with resistance training. Creatine is a natural compound found in the body and in foods such as meat, fish, and poultry. Creatine makes energy available to muscles during exercise, and "plumps" muscles with added fluids. Older adults tend to benefit the most from creatine supplements, since the body slows down the natural production with the aging process. Vegans benefit also, since they don't get so much from their diet.
~ Journal of Parenteral and Enteral Nutrition, 2009

The Artichoke; A Culinary Delicacy

2011-05-15T10:24:00.000-07:00

Because of it's intricate structure, many people have shy ed away from this delectable and fiber rich vegetable. A single artichoke is actually an unopened flower bud from a thistle-like plant related to the daisy called the Cyanara scolymus. Each "bud" consists of outer leaves that are tough and inedible at the tip, but fleshy and tender at the base. The inedible "choke" (resembles corn silk) is enclosed within a light colored cone. The "heart" or the fleshy bottom of the artichoke is the vegetable equivalent of lobster. Cynarin, a substance present in artichokes stimulates the taste buds responsible for detecting sweet flavors. It makes the food you eat afterward taste sweet.
Preparing fresh artichokes can be labor intensive, yet more economical and flavorful than canned or frozen. Where to start? Wash under cold water. Cut off the top inch of each bud with a large sharp knife. Rub the cut parts in lemon juice to prevent browning (oxidation). Pull off any short, coarse leaves from the bottom and cut of the stem flush with the base so that the artichoke can stand upright. Boil, steam (25 to 40 min.) or microwave (4-7 min. ea.). Peel the cooked leaves and dip the fleshy base into dipping sauce, discarding the tougher tips. Discard the choke. The bottom can be cut up and dipped also. For recipes, the whole artichoke can be cooked and halved length-wise to remove the chokes. Leaves and quartered bottoms make great appetizers.
One serving size of the raw artichoke provides 47 calories, 3 g. protein, 11 g. dietary fiber. Also high on the list are Vitamin C, folate, potassium, and magnesium.

Artichoke Saute
9 oz. frozen artichoke hearts, thawed & drained.
4 Tbs. extra virgin olive oil, divided.
8 oz. sliced shiitake mushroom caps.
1 15oz. can chickpeas, rinsed & drained.
3 cloves garlic, chopped.
2 sliced scallions.
6 sprigs Italian parsley, chopped.
1 Tbs. lemon juice.
1/2 tsp. kosher salt.

In a large skillet, saute the artichokes in 1 Tbs. olive oil until browned. Remove from pan. Saute the mushrooms in 1 Tbs. olive oil until browned. Remove from pan, and repeat steps for chickpeas; lightly brown. Add the remaining olive oil, stir in garlic and cook for 30 seconds. Return mushrooms and artichokes to the pan and heat, add scallions and parsley. Season with lemon juice and salt. Serves 4. Calories: 290 Fat: 6 g (2 g. sat) Protein: 9 g. Sodium: 310 mg. Fiber: 10 g.
~Enjoy!

Green Tea Time

2011-05-04T14:20:00.000-07:00

Green tea is an easy sell, in any package. But, does it live up to the hype? The studies on animals are impressive, but the evidence in humans has been hard to come by.
Green tea is rich in plant compounds, but the jury is still out over "if " and how much is needed to be of any health benefit. The best source of polyphenols is from brewed green tea and not some weak, ready-to-drink or instant tea product. Most contain as much sugar as soft drinks, and the coloring is largely from synthetic dyes.
Steep the tea bag for at least 3 minutes. Squeezing in some lemon adds vitamin C, which protects the polyphenols from being oxidized and lost. Three or more servings a day are required to keep blood levels of polyphenols high enough to be effective. If you drink bottled tea, look for one made primarily from brewed tea and not tea extracts or concentrate.

Newly Discovered Health Benefits From Omega 3's

2011-04-26T16:14:00.000-07:00

An evolving body of research is revealing new benefits of omega - 3 fatty acids in the diet. An Iowa State U. study has discovered that inadequate amounts of Omega 3's in the diet of pregnant women may be a precursor to increased incidence of childhood allergies. It is also published in a recent article in the Journal of Pediatrics that early introduction of fish to an infants diet (before 9 months of age) has a protective effect against hereditary eczema and a lower incidence of upper respiratory infections and asthma.
Large epidemiological studies have suggested that adequate intake of omega - 3's may prevent or delay cognitive decline in older adults. Animal studies have shown a reduction in Alzheimer-like brain alterations.
Your best sources for Omega-3 fatty acids are dark, cold water fish such as Tuna, wild Salmon, and Halibut. If you chose to take a supplement, research the products for purity - price isn't always a factor. Two to three servings of fish per week is a safe amount. Plenty of fresh vegetables will also help to "detox" heavy metals from the body, so don't be afraid of the ocean's bounty.

Earth Friendly Food Tips

2011-03-22T18:16:00.000-07:00

For over 40 years, Earth Day on April 22 has reminded us to do our best to ensure a cleaner, more healthful environment for current and future generations. The three "R's" of a sustainable lifestyle are reduce, reuse, and recycle, which can be put into practice in dozens of ways, including food. Not only the way food is produced, but also the ways in which food is packaged, shipped, prepared and served are just as important to eco-friendly principals. Try putting these Earth friendly practices into your life:
Eat organic. Organically produced foods reduce pollution in the air, soil, and water by ensuring reduced use of pesticides.
Eat locally. It's the next best thing to growing your own. Buying at local farm markets helps farmers and your local economy, AND helps reduce greenhouse gas emissions due to shipping.
Eat fewer processed foods. Processed food create unnecessary packaging, and the processing and transportation is much more energy and resource intensive than buying fresh ingredients and cooking from scratch. Home canning and freezing utilizes reusable packaging.
Eat lower on the food chain. That means working toward a plant-based diet. If all Americans eliminated just one day of meat consumption per week, the reduction in global warming would be equivalent to taking 4 to 6 million cars off the road.
Small changes can make a large impact that help to sustain the Earth and it's resources. For more ideas, the 2011 Earth Day campaign A Billion Acts of Green can be found at www.earthday.org

March is National Nutrition Month

2011-03-05T14:49:00.000-08:00

Originated in 1973, National Nutrition Month is an annual campaign sponsored by the American Dietetic Association to promote nutrition awareness and education. This year's theme is "Eat Right With Color." Splash some color on your plate with a variety of fruits, vegetables, whole grains, lean proteins and dairy every day. Making small improvements in your eating habits will over time, add up to significant health benefits.
View the 80 ways to improve your eating patterns in the following article:

80 Great Ways to Celebrate National Nutrition Month

http://www.nursingschools.net/blog/2011/03/80-great-ways-to-celebrate-national-nutrition-month/

Marvelous Mushrooms

2011-02-19T18:10:00.000-08:00

The mushroom may pale in comparison to the other brightly colored vegetables in the display case, but nutritionally it is no lightweight. Mushrooms contain surprising amounts of fiber, B vitamins, selenium, potassium, and copper. They are also the only plant source of vitamin D. When exposed to sunlight, their vit. D content soars.
Emerging data suggests that mushrooms may have the ability to enhance our immune system, fight infections, and offer protection against diabetes, heart disease, and cancer. Mushrooms contain enzymes and microbial compounds to fight off potential invaders and to keep from rotting. Scientists believe these survival skills of fungi may be a clue to the health benefits, considering the fact the antibiotic penicillin was derived from a fungus.
Mushrooms can also help in low calorie meal planning, since they are 90% water and virtually fat-free. When used as a substitute for meat, they can reduce calorie intake by 400 calories a day.
Complex flavors and appealing textures make mushrooms a versatile ingredient in cooking. Add crunch with raw enokis to salads or soups. Stir-fry almost any fresh mushroom or saute with garlic and toss with pasta. Top steaks, chicken, and omelets. Creminis may be oven roasted with a drizzle of olive oil and eaten hot, or cooled and added to salads. Portabellas (a large cremini) are perfect for brushing with toasted sesame oil and soy sauce and grilling. Dried porcini and shiitake add flavor to soups and sauces, and risotto.
Fresh mushrooms can be refrigerated for up to a week when stored in a paper bag. Quickly rinse mushrooms to remove obvious dirt, but don't soak them as they will absorb water and become soggy. Trim off the end of the stem before using. If you go foraging for wild mushrooms, bring an expert who knows the difference between the edible and the stomach-pumpers!

Eat Your Way to a Better Mood

2011-02-01T19:10:00.000-08:00

Got the winter blues? Your diet could be the reason. Certain foods are key components in the production of powerful brain chemicals, called neurotransmitters. Neurotransmitters such as serotonin, dopamine, and norepinephrine may jog your memory, improve performance, improve sleep and boost your mood. Try these good mood food strategies and notice a better outlook.

Limit refined carbohydrates. Refined starches and sugars such as white bread, crackers, bagels and rice, soda, candy, fruit juice, are digested quickly, leading to a dip in energy and rebound hunger a few hours later. They can also create radical spikes (and drops) in your blood sugar, which leave you feeling cranky and tired. High-quality carbohydrates such as vegetables, fruit, legumes, brown or wild rice and oatmeal trigger the release of serotonin which enhances calmness, improves outlook, and may lessen feelings of depression. Foods rich in soluble fiber such as flax seeds, oats, barley, apples, pears, sweet potatoes, peas and beans help slow down the absorption of sugar in your blood, potentially lessening mood swings.

Get your B-vitamins. Folate and vitamin B12 may influence mood by playing a role in serotonin production. Studies have shown that low blood levels of these vitamins are sometimes related to depression. Instead of supplements, get naturally balanced B-complex in foods such as fortified whole grain breakfast cereals, lentils, black eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges. Mood boosting foods rich in vitamin B12: shellfish, wild salmon (fresh or canned), fortified whole grain breakfast cereal, lean beef, low-fat dairy, and eggs.

Those amazing Omega-3's! Foods rich in omega-3 fatty acids such as oily fish (salmon, Atlantic mackerel and sardines), ground flax seeds, walnuts, canola oil, soy nuts and omega-3 fortified eggs are always the best way to get your nutrients. But an occasional supplement helps, especially if you are trying to reduce calories. For omega-3's, look for supplements that contain 650mg of EPA and DHA combined.

Don't forget vitamin D. Although a link between vitamin D and seasonal affective disorder (winter blues) is still speculative, don't discount this sunshine vitamin. Vitamin D may increase levels of serotonin in the brain. Good sources of vitamin D: fish with bones, low-fat milk, fortified soy milk and egg yolks. Because vitamin D rich foods are limited, it may be beneficial to take a daily multivitamin to reach the recently updated goal of 600 International Units. Check with your doctor before starting a dietary supplement.

Be sure to maintain a regular eating pattern. By eating every 4 to 5 hours throughout the day, your brain and body gets a constant source of fuel. This can dramatically prevent dips and spikes in your blood sugar. Limit caffeine since it will also deliver a quick energy surge followed by a crash. Many commercial energy drinks are loaded with added sugar and can be quite calorie-laden. Be sure to drink plenty of water or other unsweetened beverages at regular intervals too, as dehydration and fatigue go hand-in-hand. Improvements in your mood may take a few weeks....but you are guaranteed to feel better!

~ Sari Greaves, RD CDN

Dietitians Share Their Personal Struggles with Weight Loss

2011-01-15T18:45:00.000-08:00

Even dietitians have battled weight issues and dysfunctional relationships with food. Through our own struggles, we have learned how to better counsel clients who want to conquer the same dietary demons.
First of all, one cannot lose weight for someone else. It has to be a goal for internal personal reasons. Take ownership of your own health. When someone else is in control of a personal issue, resentment takes over and motivation is lost.
One diet does not fit all. It's about finding what works for each individual lifestyle; everyone has their own weight-loss journey. Don't just change what you are eating, but also change what you are doing daily. Surround yourself with dietary habits that include physical activities, and don't expect immediate results.
Restricting food always leads to eventual excess eating. Become more in tune with your own behaviors and emotional aspects towards food, and learn to break certain patterns. Weight loss doesn't mean going hungry. By eating the right foods, the urge to indulge in the forbidden is diminished.
Be comfortable with who you are and avoid the yo-yo diet trap; too heavy, too thin - find balance. Obsessing over food and exercise pushes people to extremes. This pertains to developing a healthy self image and a healthy relationship with food. Don't hesitate to work with a counselor if you struggle with these issues. Fix the inner self, and the outer self will follow suit.
Weight control is about more than just eating right. It involves deeply rooted emotional issues and habits. If you wish to consult with an RD, by all means, don't feel intimidated; many have had the same experiences with weight control as everyone else. Besides being able to pass along healthy tidbits learned from our own weight loss journeys, we are able to empathize and inspire.

~ Best wishes for a happy and healthy New Year!

Choosing A Personal Trainer

2011-01-01T18:19:00.000-08:00

Today's trainers are certified by a variety of organizations, and you may be wondering which is the best certification to possess. Each tends to bring something unique to the table, so the pivotal factor is not the certification itself, but the individual. It is more a matter of finding one who will work best to fit your specific needs and one whom you trust.
Here are some of the more well known organizations and what the credentials mean:
The American Aerobic Association International Certification is based on prior study and an exam. Certifications are good for two years and are renewed each year.
The American Council on Exercise Includes a written test on a variety of questions relating to execise and health related topics, designing programs for hypothetical clients, and requires automated external defibrillator (AED) certification. Credentials are good for 2 years and require continuing education annually to maintain certification.
The American College of Sports Medicine (ACSM) This designation requires a current CPR certification and a high school diploma prior to sitting for the exam. The exam includes a written test assessing the ability to design exercise programs, perform fitness tests, and safely work with healthy people and those medically cleared for exercise training. 45 continuing education credits are required each year to maintain certification.
The Cooper Institute Personal Trainer Exam consists of a written exam covering a range of topics; from exercise prescription and assessment to exercise science. Applicants must be at least 18 years of age and hold a current CPR certification. Certifications are good for 3 years.
The International Sports Sciences Association consists of an at-home study program; the exam is taken on-line. Students must have a current CPR/AED certification prior to the exam. 20 continuing education hours every 2 years are required to maintain certification.
National Academy of Sports Medicine (NASM) Trainers must hold a current CPR/AED certification prior to the exam which consists of 120 multiple choice questions. Two continuing education credits are required every two years to maintain the credentials.
The National Strength and Conditioning Association (NSCA) is a 200 multiple choice question exam that assesses the students knowledge of exercise prescription and testing as well as exercise technique. CPR/AED certification is required prior to the exam. This organization also offers other credentials such as the certified strength and conditioning specialist (CSCS) which requires a college degree to sit for the 400 question CSCS exam.

The Lowest Calorie Nut

2010-12-19T18:27:00.000-08:00

Pistachios can help keep your heart healthy and can help fight cell damage caused by free radicals in your body. Pistachios contain phenolic compounds, which are believed to account for the antioxidant capability of certain foods. The pistachio nut is placed in the highest group for antioxidants. That’s one hearty nut. Pistachios can provide you with nutrients that you may not receive at meal times while being an easily portable and enjoyable snack. Removing the shell makes consumption slower, reducing the urge to over-eat. Pistachios are naturally cholesterol-free and contain monounsaturated fat, similar to that found in olive oil, shown to lower both total and LDL "bad" cholesterol levels and reduce heart disease risk. Up to 15% of daily calories should come from monounsaturated fat. Pistachios are especially rich in phytosterols, which are directly associated with lowering cholesterol levels, and may offer protection from certain types of cancer. A one-ounce serving contains 49-shelled nuts and more than 10% of the Daily Value for dietary fiber. You can get more dietary fiber from a serving of pistachios than a 1/2 cup of broccoli or spinach. One serving of pistachios has as much potassium as half a large banana, and provides 6 grams of protein, and 170 calories.
Including delicious pistachios into any eating plan may be one of the best things you can do to protect your health.

Add chopped pistachios to yogurt or cream cheese
Pistachios can be added to muffins, pancakes, or oatmeal
Unsalted pistachios are an excellent addition to vegan or vegetarian diets

Dietary Fiber and Arthritis Link

2010-12-17T10:31:00.000-08:00

One of the ways fiber can help with arthritis pain is by reducing inflammation, as measured by an indicator called C-reactive protein (CRP), for the same reason fiber is a benefit to your heart. Studies found that people who eat a diet high in fiber (about 28 grams a day) reduce their CRP levels. Surprisingly, the effect is most pronounce in people within their desired body weight (by about 40%). Those who are overweight experience about a 10% reduction in inflammation. Increasing the amount of fruits and vegetables in the diet is key, as they are the best source of fiber. Foods rich in carotenoids (carrots, peppers, and other red & orange produce) were most strongly associated with CRP reduction. Strawberries specifically, were linked to lower CRP levels in an other study at the Harvard School of Public Health. Women who ate 16 strawberries per week were 14% less likely to have elevated levels of the inflammation indicator.
~ Medical University of South Carolina, 2010

Flunkie Supplements

2010-12-09T19:44:00.000-08:00

A report from the CDC will close the book on whether the popular supplements glucosamine and chondroitin actually help arthritis sufferers. Research of 10 placebo-controlled trials over a two year period conclude that the supplements used alone or in combination do not result in a relevant reduction of joint pain, nor do they affect joint-space narrowing. It is also believed that future trials will not likely show a clinincally relevant benefit of any of the evaluated supplements. Arthritis sufferers may want to consider the alternative treatment that science has not yet been able to debunk - such as dietary changes and exercise.
~ University of Bern, Switzerland, 2010

Coffee Drinkers and Gout

2010-11-29T16:40:00.000-08:00

Gout is an inherited metabolic disorder that results in excessive uric acid in the blood and urine. Though linked to a rich diet, the diet is not the cause of the disease but an antagonist of the disorder. Deposits of uric acid crystals form in and around the joints which causes acute arthritis and joint inflammation. Limiting the foods high in purine is helpful in reducing uric acid in the system and the discomforts of the inflammation. Coffee has been linked to reducing uric acid and the risk of gout in 57% of the participants in a 26 year study. The average intake of the 89,000 persons in the study was 4 cups per day, decaf and regular. Tea was not linked to reducing risk, though other studies are still underway. Coffee drinkers also have a lower risk of developing Type II diabetes and Parkinson's disease. However, too much caffeine may cause insomnia and the jitters! Women who are pregnant or trying to become pregnant should minimize caffeine.
~ American Journal of Clinical Nutrition, 2010

Crantastic!

2010-11-14T10:35:00.000-08:00

Native to North America, cranberries are a perfect fit in almost any healthy diet. Naturally low in fat and calories, just one cup offers 5 grams of fiber, 51 calories, and 24% of the daily value of vit. C. Cranberries are also rich in the phytochemicals that are being investigated for their effect on various chronic diseases such as heart disease, diabetes, and improved oral health. The best known claim in the media is the link to urinary tract infections. In lab tests, the cranberry has been shown to prevent bacteria from adhering to the urinary tract wall, preventing and helping to treat infections. The increased hydration is also a benefit to UT health, so it has been difficult to give credit to the cranberry alone. Though the research is still preliminary, it is hard to dispute that cranberries are a delicious addition to a healthful eating plan. The American Dietetic Association and the American Heart Association recommend eating the whole fruits and 100% juice. Most cranberry juices are actually blends of other fruit juices in order to sweeten the extremely tart fruit, or they are loaded with sugars or corn syrup. Consumers need to beware of labels using "Cocktail" or "Juice blends." A cup of sweetened dried cranberries can contain a whopping 78 grams of added sugar and 370 calories. As always, it is best to seek out cranberries in their whole food form. When purchased fresh, they last for weeks. They can be ground into a relish and frozen to be used in baked goods or home made compotes and desserts. Dried cranberries can be added to pancakes or muffins, or tossed into salads. They add wonderful color as well as nutrition and flavor. The tart taste is a perfect topping for grilled fish; try a cranberry-lemon sauce on salmon, or a cranberry-mango relish on cod or mahi mahi.
With a little imagination, this New England wonder can become an addition to your table for which you will be thankful for all year 'round.
~Tufts University

Bad To The Bones

2010-10-29T13:57:00.000-07:00

By the age of 40, the body starts to lose bone mass. By losing just 10% of your bone mass, your odds of a hip or spine fracture doubles. And it's not just weak bones, but weak muscles, that lead to debilitation fractures. As balance decreases, our risk of falls increases, creating more opportunity for fractures.
The acid-base balance of the diet has the greatest impact on bone and muscle tissue. The acid-load of many diets is not handled well by older adults due to declining kidney function. As we become gradually, mildly, but progressively acidotic, muscle and bone wasting progresses as well. Foods producing the high acid load are proteins and grains; not the acidic foods such as tomatoes or citrus fruits. When grains and proteins are metabolized, they release sulfuric and other acids into the bloodstream. In contrast, fruits and vegetables get broken down into bicarbonate when metabolized, so they add alkali to the system. And that's what helps neutralize acid. When the diet is poor in fruits and veggies relative to grains and proteins, that's a "net acid-producing" diet.
To complicate things further, not all proteins are alike. The acid producing quality depends on the amount of sulfur-containing amino acids within the protein. Plant protein generally comes in foods like beans, which have an accompanying alkaline source which is less acid-producing than the same amount of beef protein.
How to Drop Acid
Cutting protein to lower acid-load would be counter productive. Instead, it is recommended to cut back on the grain foods, which in many cases are calorie laden besides acid producing. This includes donuts, cookies, crackers, pasta, etc. Be more selective - make the grains count by choosing nutrient dense items. Include 9 to 11 servings of fruits and vegetables daily to the diet. Also, make sure to get enough vitamin D, as there are vit. D receptors in muscle tissue as well.
The low acid diet is extremely beneficial for people prone to gout and osteo arthritis.
Here is a sample of foods with high negative PRALs (potential renal acid load). The high-negative PRALs neutralize the high-positive PRALs.

Raisins (1/4 cup) -8.4
Apricots (4) -6.7
Kiwi (2) -6.1
Watermelon (2 C) -5.3
Orange (1) -4.2
Pineapple & Strawberries -3.1
Spinach (1/2 C uncooked) -12.6
Zucchini " -4.1
Carrot " -3.8
Tomato (1) -2.6
Lettuce (3 C) -2.1
Milk chocolate (1.5 oz) 1.0
Oatmeal (1 C cooked) 8.7
White bread (1 slice) 1.6
Whole wheat " 0.8
Whole milk (8 oz) 1.7
Fruit yogurt 2.0
Cottage cheese (1/2 C) 9.6
Haddock (5 oz raw) 9.7
Beef & Pork " 11.2
Turkey 14.1
Red wine (5 oz) -3.5
Draft beer (16 oz) -1.0
Coca-Cola (12 oz) 1.5

~ List provided by the Journal of the American Dietetic Assoc., 1995
~ Tufts University, 2010

Nutrition During Breast Cancer Treatment

2010-10-20T19:30:00.000-07:00

Breast Cancer has become a familiar diagnosis for women in America. It' s likely you know someone who has been diagnosed or you have received a diagnosis yourself. Thanks to early detection and improved treatment options, it is also a very survivable disease. Dietitians play an important role in a comprehensive survival plan, and nutrition should be a vital component of cancer treatment. It is critical that a nutritional program for breast cancer should focus on maintaining a healthy weight during cancer treatments. Many patients find themselves gaining weight during treatment, even though the opposite occurs with other types of cancer. Research indicates that weight gain during breast cancer treatment is associated with increased risk of recurrence and death.
Physical activity is a must, regardless of difficulty and lack of energy. Exercise helps maintain muscle mass which provides energy and reduces fatigue.
The diet should include 4 to 5 cups of colorful fruits and vegetables daily, plenty of fiber, fluids, and healthy fats such as cold water fish and walnuts. For post-operative healing, high quality protein such as eggs, fat free and low fat dairy, and lean meats are recommended. Preoperative patients should refrain from taking supplements that could alter clotting in relation to post-operative bleeding.
The right nutrition program is not only helpful and healing to the body, but also the mind. It is one of the few things we can have some control over during chemo and radiation treatments.
Ask your health care provider for a referral for an oncology RD. They have the knowledge base to sort through the questions and bring relevant research to the discussion regarding how various foods, diets, and herbal and vitamin supplements can impact the cancer process.

Ladies, Know the Facts About Alcohol!

2010-10-13T05:54:00.000-07:00

Who doesn't love a great glass of wine on occasion? And red wine provides healthy antioxidants, right? Don't kid yourselves. Yes, there are antioxidant properties in red wine, the same ones found in grapes. So eat the grapes instead! Alcohol still raises the risk of some breast cancers. A new study looked at 3000 women who were diagnosed with invasive breast cancer during a five year study. Those who consumed 1 to 7 alcoholic drinks per week were 50% more likely to develop the disease. It was also found that drinkers are more likely to have breast tumors sensitive to estrogen than tumors that are not.
An ounce of prevention still goes a long way....Consider limiting your alcohol consumption to curb your risk of breast cancer.

~ Journal of the National Cancer Institute, 2010

Vitamin C Misconceptions

2010-10-06T05:48:00.000-07:00

The cold and flu season is here again, along with the newest marketing tools promoting the latest potions and remedies. Most of which are the same old stuff with new packages. Everything from sodas to candy have been fortified with vitamin C, so it would be rare to find a deficiency in the U.S. Vitamin C has been in the headlines for years, though research has yet to find any significant evidence linking it to the prevention or duration of a cold. Vitamin C does however, come to the rescue to deactivate histamine, which is the immune response that causes nasal congestion. Therefore, vitamin C can be considered an anti-histamine, creating the illusion of a cure. Vitamin C works as an antioxidant only in combination with other vitamins; it "recharges" vitamin E and other true antioxidants, and acts as a co-factor with certain B-vitamins to boost the immune system. By itself, it has no antioxidant properties.
The history of vitamin C: 250 years ago, the crew of any sea-going ship had only a 50% chance of returning alive; not because of storms or pirates at sea, but because of the dreaded disease scurvy. No one knew the reason, until James Lind, a British physician discovered the link between the ships food supply and the disease. In long journeys, the fresh produce was used up quickly, and the men were forced to live on meat and cereal until returning to port. Those afflicted sailors receiving citrus fruits recovered completely. The unfortunate souls who did not eat the fruits did not survive. As a result, the British Navy later required all vessels to provide every sailor with lime juice daily, which lead to the nickname "limeys."
Vitamin C helps to form collagen, a fibrous structural protein of connective tissues, artery walls, and the matrix on which bones and teeth are formed. This process is also used in healing wounds and broken bones.
Vitamin C also acts as a "carrier" for transporting iron and calcium from the gut to the blood.
Vitamin C participates in the conversion of the amino acid tryptophan into serotonin and norepinephrine. It also assists in the making of hormones that regulate the metabolism.
How much does one really need? Few instances warrant consuming more than 200mg. per day. Vitamin C can act as an "oxidant" when doses exceed actual need. Large doses can show "false positive" or "false negative" results in various urine tests to detect diseases such as diabetes. Those with kidney disorders and gout run the risk of kidney stones from excessive doses of vitamin C. Supplementation is usually prescribed to treat illnesses resulting from deficiencies or serious injuries and stress such as severe burns and infections, radiation therapy, multiple injuries, and skin breakdown.
Fruits and vegetables provide an abundance of vitamin C. A single serving of broccoli, bell pepper, or strawberries provides more than 50 mg. Vitamin C is not limited to citrus fruits; Kiwi and spinach also provide an abundance of vitamin C, as well as many other foods. And food sources are the best way to obtain vitamin C, since they contain the complimentary nutrients and enzymes needed to metabolize vitamins.

Fall For Sweet Potatoes

2010-09-26T17:32:00.000-07:00

Domesticated over 5000 years ago in it's native South America, the many varieties are now cultivated world wide. It's no wonder since the sweet potato covers a lot of bases nutritionally, is affordable, easy-to-prepare, and add so much color and diversity to the diet. Is it a Yam, or a sweet potato? Most of what is labeled yams are botanically sweet potatoes. The true Yam commonly eaten in South Africa is seldom sold in the U.S.
At only 180 calories per cup of cooked sweet potato, and on average about $1 per raw pound, sweet potatoes won't break the scales or the budget. One cup also yeilds a huge 7 grams of fiber (white potatoes offer only 2 gm.) Dietary fiber is a key to decreasing LDL cholesterol, adds bulk to help ward off cravings and hunger, and can also help help regulate blood sugar levels. With a glycemic load of only 17, sweet potatoes make a great stand-in for white potatoes or pasta, which cause more dramatic swings in blood sugar. The 950 milligrams of potassium in that same cup plays an important role in regulating blood pressure. The orange color provides an abundance of carotenoids which are used to form vit. A; a staggering 769% of the daily value! 65% DV of vit. C (used to form collagen; a protein that keeps skin, hair, and nails strong), and 33% DV of vit. B6; important for amino acid and lipid metabolism, and is used to form many neurotransmitters such as serotonin. Lutien and iron are also high on the list.
Sweet potatoes are naturally fat free, so keep them on your diet plan without the butter and sugar. Use olive oil, spices, or nuts. Sorry - marshmallows aren't a healthy topping.
~ Tufts University

What We Know About Plant Sterols

2010-09-22T18:45:00.000-07:00

Nutraceutical foods containing plant sterols and stanols, promising to lower cholesterol, are appearing on supermarket shelves in astounding numbers. Consumers can now find yogurts, salad dressings, breads, margarine, and even cookies with plant sterols. While plant sterols and stanols are found naturally in plants, they are concentrated to unnatural levels in common nutraceutical foods.
Though they have been found to reduce LDL cholesterol, the current major concern is that plant sterols may inhibit the absorption of beta-carotene, vit E, D, K, and other fat soluble nutrients. Also, the effectiveness seems to depend dramatically upon the type of food carrier. While certain products perform very well, including dairy, salad dressings, and margarine, other products such as orange juice, breads and chocolates do not. Individual response varies also, which are mainly genetic factors. They do not appear to interact with other cholesterol lowering medications, and have a synergistic effect when used in combination with statins. Studies have shown a 35% reduction in LDL and a 32% reduction in triglyceride levels when used in combination with medications. However, a few studies have raised concerns that excess levels of plant sterols may increase plaque formation and actually raise the risk of atherosclerosis (vascular disease) and a cardiac event. Long term use studies have not yet been conducted.
Until more conclusive research is done, stick to the current recommended amount of 2 - 3 grams per day, and no more!
~Nutrition Review, 2009

Red Yeast Rice Extract

2010-09-17T06:36:00.000-07:00

Red yeast rice extract is yeast grown on fermented rice. It is found naturally in certain Asian foods, including Peking Duck, and is commonly used in powdered form as a food coloring. It is also known as "nature's statin" and is used as a home remedy for reducing LDL cholesterol. Red yeast rice contains monacolin K - the same ingredient in the statin Mevacorl, which acts to block a key enzyme necessary to make cholesterol in the body. It may also contain isoflavinoids, monosaturated fats, and sterols that contribute to cholesterol lowering effects.
Several studies have shown positive support for the lowering of LDL's, and it appears to be safe even when used in combination with prescribed statin medications. However, a physician should supervise it's use, since it is equivalent of a dose of statin.
Red yeast rice does not come without side effects, however. Since it is a statin, the potential for muscle damage and liver toxicity is a major concern. It is usually recommended to take CoEnzyme Q-10 with statin medications to avoid muscle break-down. Mild adverse effects include dizziness, low appetite, nausea, diarrhea, and stomach aches. Also, the quality of over-the-counter medications can be inconsistent, and many of the products available in the U.S. have not been found to contain significant amounts of the active ingredient.
Bottom Line: When it comes to OTC supplements and nutraceuticals, most are a waste of money because they fall through the cracks of FDA regulations. Always check with a physician, pharmacist, or nutrition professional before sampling health food store potions.

The Color of Safety

2010-09-11T07:13:00.000-07:00

Synthetic food colorings are made from petroleum. Food companies like them because they are cheaper, more stable, and brighter than natural food colorings like paprika, beet or blueberry juice. The use of synthetic dyes has increased five-fold over the past 50 years. Today, there are still lingering questions about the safety of the nine synthetic dyes that are used in candies, breakfast cereals and other processed concoctions. The dyes in question are: Blue 1, Blue 2, Citrus Red 2, Green 3, Orange B, Red 3, Red 40, Yellow 5, and Yellow 6.
Twenty years ago, the FDA banned Red 3 from cosmetics and topically applied drug because the dye caused cancer of the thyroid gland in animal studies. But, the FDA never got around to prohibiting the use in food and drugs that are swallowed. Then, in 1984, the FDA (the then-acting commissioner) reported that Red 3 "was of greatest public health concern,... and has clearly been shown to induce cancer." Since then, the food industry has poured 5 million pounds of Red 3 into the food supply.
The second most popular dye is tartrazine, (Yellow 5) which has been found to cause hives. Recent studies show damaged DNA in test animals, which is often a sign of carcinogens. Yellow 5 & 6 can also be contaminated with the human carcinogen benzidine.
Thought the FDA has dismissed claims of ADHD resulting from synthetic food dyes over the years, two current studies commissioned by the British government revealed that the dyes do affect children who haven't been diagnosed with a behavioral disorder. As a result, the European Parliament passed a law requiring warning notices on foods that contain at least one of the six dyes used in the studies.
True, all food colors must pass FDA testing, not all impurities are detected in the routine testing. The FDA says it doesn't have the resources to do more thorough testing. Both the FDA and Canadian govt. scientists discovered that the benzidine is bound to the molecules in the dyes (the less-detectable version), and are sometimes contaminated with up to 1000 times more bound than free benzidine.
The bottom line: READ the labels of products you purchase and avoid the synthetic dyes.
To read more about hyperactivity in food dyes, the new report by CSPI is available at cspi.info/fooddyes.

~Center for Science in the Public Interest

Alternative Avenues

2010-09-03T20:34:00.000-07:00

Supplements and nutraceuticals are intended to compliment traditional medical treatment. Though the medications for treating heart disease for example, may work, they also have undesirable side effects. Because many consumers assume that dietary supplements have no side effects since they are created from "natural" ingredients, they gravitate toward these products in addition to, or in place of other medications. But some claims for these products fall through the cracks. Not everything found in nature is harmless!
Manufacturers are required by law to notify the FDA when a new product is introduced and to provide assurance that the product is safe. The quality of the products can be inconsistent. And once the product is on the market, the FDA must prove that it is unsafe before it can be removed from the shelves. The FDA also keeps watch on the label's health claims, but plays a rather passive role in monitoring whether the ingredients are safe or effective. The resulting label-claim word game tends to mislead rather than enlighten. Consumers should use herbal remedies and vitamin supplements with caution and with the knowledge or consultation of their physician.

Fun and Frugal Home Canning

2010-08-28T07:42:00.000-07:00

With the growing popularity of farmer's markets and a struggling economy, home canning is making a robust come-back. Well planned backyard gardens can yield an abundance of food all at once, and canning is one way to make the fruits and vegetables last beyond the growing season. But, without proper handling and know how, some food preserving projects can turn into a hotbed for bacteria and foodborne illness. The biggest concern is C. botulinim (botulism); a bacterium so lethal that even a single taste of contaminated food can be deadly. While botulism poisoning is fairly rare, (the CDC has documented 400 cases in the last 50 years) 92% of these cases were caused by home canned foods. Here are some tips to preserve the harvest safely.

* Start with the freshest possible produce. By harvesting at the peak of ripeness, you can also maximize the nutritional value.
* Don't improvise. It is crucial to follow food selection, preparation, filling and processing instructions to the letter, and use recipes that have been tested and properly developed.
* Prepare your equipment as carefully as you prepare your foods. Jars and lids should be properly sterilized; running them through the dishwasher is not sufficient!
* Use kettles designed for canning.
* Know your altitude. Proper procedures depend on it - check with your local extension service or weather station.
* Don't reuse canning lids.
* Store canned foods properly. They retain their quality and nutritional value best when stored between 50 & 70 degrees F. Consume with-in two years, and give extras away as gifts.
* Inspect for signs of spoilage. Look for leaks; lids should be concave and firmly sealed. Check for mold, changes in color or odor. If in doubt, throw it out. Be extra vigilant about safety with low-acid foods.
* Before starting your canning project, consult the USDA's Complete Guide to Home Canning or an other reliable source on safe home canning procedures.

For those trying canning for the first time, start with less risky acid foods such as pickles, jams, and preserves. These can all be prepared with a simple boiling water canner, and are a great way to practice proper canning procedures.
Canning Jargon Explained:
Acid foods: Foods with a pH of 4.6 or lower. Includes fruits, tomatoes, pickles, salsas, relishes, jams, jellies, marmalades.
Boiling Water Canner: Large lidded kettle with a wire rack to hold the canning jars. Designed for processing canned foods at 212 degrees F.
Cold Pack/Raw Pack: Method of canning in which raw, unheated foods are added to jars and then heat processed.
Fermentation: Introduction of selected bacteria, yeasts or molds that block growth of undesirable bacteria and preserve foods.
Headspace: Unfilled space at top of jars that allows for food to expand during the heat processing and ensures formation of a vacuum as the food cools, which is important for preservation.
Hot Pack: Method of canning where foods are heated and added to canning jars while hot.
Low Acid Foods: Foods with a pH above 4.6; vegetables, figs, some tomatoes, meat, seafood, and dairy. Low acid foods can be acidified by adding vinegar, lemon juice, or citric acid prior to canning. Low acid foods must be processed in a pressure canner to destroy the organism that causes botulism.
Pickling: Adding vinegar or lemon juice to low-acid foods in order to bring the pH to 4.6 or lower.
Pressure Canner: A Large kettle with a locking lid and pressure gauge that allows heat processing at temperatures above 212 degrees F. A pressure cooker is not the same thing!

The USDA's Complete Guide to Home Canning is available for free at http://www.foodsaving.com/canning_guide/

Or visit Ball canning supply at http://www.freshpreserving.com/

~ ADA Times

The Whole Grain Truth

2010-08-21T18:57:00.000-07:00

Americans eat some 20 pounds of pasta per year. Until recently, it was made from wheat with most of the nutritional value stripped away. Whole grain pastas have begun to share the shelf with noodles made with processed grains. Be aware that they are not always "100%" whole grain, even though the words "whole grain, whole wheat," or "multi-grain" are on the label. Organic wheat has nothing to do with whether a product contains whole grain. Though some may imply or use the term " whole grain," after close inspection prove to contain as little as 20%. Here's how to be sure you're buying the real thing: Look for the 100% Whole Grain stamp from the Whole Grains Council, which certifies that all the grain is whole and that the product contains at least 16 grams of whole grains per serving. Also, look for the term 100% Whole Grains; if it doesn't SAY 100%, it probably isn't. Semolina or durum wheat flour on the ingredients list without the word "whole" attached indicates refined grains. To get the most out of your 20 pounds this year, do your homework!

The Controversial Egg

2010-08-16T19:39:00.000-07:00

Over the years, the restrictions on eggs have loosened, to the point where the 2006 American Heart Association report does not even mention them in it's guidelines. A 2006 University of Connecticut study showed that eating three eggs a day for 30 days did not raise heart disease risk in healthy older adult men and women. The main reason; if there was a slight increase in LDL cholesterol, it was accompanied by a similar rise in HDL.
Eggs, as with any other food, are okay in moderation. What we eat with them is also important. Many times, eggs are accompanied by high fat meats and cheeses. The American Heart Assoc. guidelines emphasis is really on reducing saturated fats and trans-fat in the diet.
Eggs are well-known for their high quality protein, which is highly digestible, concentrated and perfectly balanced with the right amount of amino acids for human development. The protein in eggs is easy on the kidneys since it produces the least amount of nitrogen (waste), which is why they are recommended for dialysis patients and people with chronic kidney disease. Consuming high-protein foods such as eggs is particularly important for older adults because it can help stave-off muscle loss and reduce the rate of muscle breakdown. The fact that eggs are inexpensive and low in calories is another bonus, making them a popular choice for budget-conscious consumers and families with children. Body builders need not the expensive powders and shakes! Nutrients found in the yolk include lutien and zeaxanthin (antioxidants essential to eye health), and choline, essential for development and shown to improve memory and mental performance. Eggs are one of the few foods that contain high concentrations of the nutrient. And, folate, known for reducing neural tube defects. Others include iron, Vit. B-12, riboflavin, A, D, and K.
One large egg contains 6 gm. protein, 4.5 gm. sat. fat ( 7% of the daily value), 70 calories.
~American Egg Board

The Buzz On Blueberries

2010-08-05T06:49:00.000-07:00

Summer is reminiscent of vacations, fireworks, picnics and pies. And what picnic is complete without a colorful splash of blueberries? Summer is winding down, so don't miss out! These tangy, sweet fruits are packed with vitamins A, C, K; fiber, manganese, iron, and antioxidants. Blueberries are at the top of the list in antioxidant activity, according to the USDA Human Nutrition Center.
Blueberries are one of the few fruits native to North America, and in earlier days were known as Huckleberries. Their health benefits are due to the unique assortment of phytochemicals, including various anthocyanins and resveratrol.
Results from the Women's Health Study suggests the women who consume a diet high in anthocyanins have a significantly reduced risk of developing heart disease. Decreased inflammation and platelet aggregation, and increased flexibility on the blood vessels have been confirmed as the protective role of anthocyanins in heart disease and cholesterol management. Mainstream research has produce evidence supporting the effectiveness of these antioxidants as a potential for cancer, dementia and Alzheimer's prevention, and are linked to urinary tract, heart, and vision health.
Fresh blueberries are the first choice, though frozen berries are just as nutritious and are more practical in pies and baked goods, and are available year 'round. The jury is still out when it comes to organic foods in general, but do go for the organics when purchasing berries of any variety. These particular fruits tend to hold onto and concentrate toxins when exposed to them. This is particularly important for small children.
~ American Journal of Clinical Nutrition, 2009

Safe Food Handling Tips

2010-07-23T20:52:00.000-07:00

Safe food handling begins at the supermarket. Buy cold foods last, before you check out. Place meats in a plastic bag to prevent contact with other groceries, and head straight home for the refrigerator. Avoid produce that's bruised or damaged, and thoroughly wash all produce - including organics. When purchasing fresh cut produce, pick only items that are refrigerated or surrounded by ice. Juices and milk that have not been pasteurized should be refrigerated at all times, and can be dangerous for children, the elderly, and those with weakened immune systems. Perishables and leftovers should not be kept above 40 degrees for more than one hour. The meats you do not intend to cook in one or two days should be frozen. Thaw frozen meats in the refrigerator, not on the counter. Contrary to popular practices, it's not necessary to rinse raw poultry before cooking. Only cooking can kill bacteria, and rinsing can spread bacteria to nearby surfaces. When using a cooler, keep perishables separate from beverages to reduce the warming effects of the frequent lid-opening, and keep the cooler out of the sun. Pack moist towelettes for washing up if there is no source of clean, running water at your picnic site.
Don't ruin your summer vacation - play it safe!

Common Food Born Pathogens

2010-07-14T19:21:00.000-07:00

Food borne illness is an ever-present threat that can be prevented with proper care and handling of food products. Chemicals, heavy metals, parasites, fungi, viruses and bacteria can cause food borne illness. Bacteria related food poisoning is the most common, but fewer than 20 of the many thousands of different bacteria actually are the culprits. Understand the difference between actual "food poisoning" and enteritis, and know the symptoms. Too many cases are mistaken for the flu, and the culprits go undetected. If a restaurant or deli is responsible for an illness, it should be reported to local health authorities.
Food poisoning is caused by ingesting food contaminated with “preformed” toxins. Although cooking destroys the bacteria, the toxin produced is heat stable and may not be destroyed. Staphylococcal food poisoning occurs most often in foods that require hand preparation, such as potato salad, ham salad and sandwich spreads. Sometimes these types of foods are left at room temperature for long periods of time, allowing the bacteria to grow and produce toxin. In food poisoning caused by microbial toxins, organisms that can continue to produce toxin may also be ingested with the toxins. Intestinal tissue damage, kidney and/or liver damage is due to the action of the toxin, so most cases of microbial food poisoning are intoxications rather than infections. Because the toxin is preformed, the onset of symptoms in intoxication is more rapid than in infection. Symptoms include abdominal pain, nausea, vomiting, and diarrhea, but usually not a fever. They appear 1 to 6 hours after ingestion and last up to 8 hours. Bacteria responsible for causing food poisoning include Staphylococcus aureus, Clostridium perfringens, Campylobacter, Clostridium botulinium (botulism), and Bacillus cereus.
Bacterial enteritis is an intestinal “infection,” not an intoxication, as is with food poisoning. The causative bacteria actually invade and damage the intestinal mucosa or deeper tissues. Enteritis that affects mainly the small intestine usually causes diarrhea. Because it is an infection, a fever is present. When the large intestine is affected, the result is often called “Dysentery”, a severe diarrhea and dehydration, and can cause systemic infections. Common enteritis’ include Salmonella, Listeria monocytogenes, Vibrio parahaemolyticus, and Entero-pathogenic Escherichia coli.

Vibrosis

2010-07-11T19:38:00.000-07:00

Vibrio parahaemolyticus is found on sea foods, and requires the salt environment of sea water for growth and is very sensitive to cold and heat. Proper storage of perishable sea foods below 40 degrees F, and subsequent cooking and holding above 140 degrees F, will destroy the organisms. Food poisoning caused by this bacterium is a result of insufficient cooking and/or contamination of the cooked product by a raw product, followed by improper storage temperature. It is a major problem in Japan where many sea foods are consumed raw, such as Sushi. But it can be controlled with proper cooking and refrigeration. Symptoms of nausea, vomiting, diarrhea, and abdominal pain appear about 12 hrs. after ingestion and last 2-5 days. Sushi, anyone?

Salmonella

2010-07-07T18:20:00.000-07:00

Health experts estimate the true prevalence of cases of Salmonella to exceed 2 million. Signs and symptoms include abdominal pain, fever, and diarrhea. They appear 8 - 48 hrs. after ingestion and lasts 1-4 days. It won't kill you, even though you wish it would. Many cases are mistaken for intestinal flu.
High protein foods such as meat, poultry, fish and eggs are most commonly associated with Salmonella. However, any food that becomes contaminated and is then held at improper temperatures can cause salmonellosis. Salmonella are destroyed at cooking temperatures above 150 degrees F. The major causes of salmonellosis are contamination of cooked foods and insufficient cooking. Contamination of cooked foods or raw produce occurs from contact with surfaces or utensils that were not properly washed after use with raw products. Always use a bleach solution on cutting boards and utensils. If Salmonella is present on raw or cooked foods, its growth can be controlled by refrigeration below 40 degrees F.

Listeria Is On The Move

2010-07-05T18:26:00.000-07:00

Before the 1980's most problems associated with disease caused by Listeria were related to cattle or sheep. This changed with food related outbreaks in Nova Scotia, Massachusetts, California and Texas. As a result of its widespread distribution in the environment, its ability to survive long periods of time under adverse conditions, and its ability to grow at refrigeration temperatures, Listeria, a form of meningitis, is now recognized as an important food-borne pathogen. There have been cases where health inspectors inadvertently carried the pathogen from one meat packing plant to another on their shoes. Listeria bacteria can also be transmitted through soil and water. A person can also ingest listeria by eating certain foods, such as deli meats and cold cuts, soft-ripened cheese, milk, undercooked chicken, uncooked hot dogs, shellfish, and coleslaw made from contaminated cabbage. Many cases of infection, however, have no identifiable source.
Immunocompromised humans such as pregnant women or the elderly are highly susceptible to virulent Listeria. It has become a leading cause of infection in kidney transplant patients. The bacillus can also cross the placenta of pregnant women and cause abortion, still birth, neonatal death, and birth defects. In humans, ingestion of the bacteria may be marked by a flu-like illness or symptoms may be so mild that they go unnoticed. Symptoms include fever and chills, headache, upset stomach and vomiting. A carrier state can develop. Death is rare in healthy adults; however, the mortality rate may approximate 30 percent in those with weak immune systems, new born or very young.
As mentioned earlier Listeria monocytogenes is a special problem since it can survive adverse conditions. It can be in a variety of raw foods as well as in processed foods and foods made from unpasteurized milk. It can grow in a pH range of 5.0-9.5 in good growth medium. The organism has survived the pH 5 environment of cottage cheese and ripening cheddar. It is salt tolerant surviving concentrations as high as 30.5 percent for 100 days at 39.2 degrees F, but only 5 days if held at 98.6 degrees F.
The key point is that refrigeration temperatures do not stop growth of Listeria. It is capable of doubling in numbers every 1.5 days at 39.5 degrees F. Since high heat, greater than 170 degrees F, will inactivate the Listeria organisms, post-process contamination from environmental sources then becomes a critical control point for many foods. To reduce your risk:

Use precooked and ready-to-eat foods as soon as you can
Avoid raw milk and raw milk products
Heat ready-to-eat foods and leftovers until they are steaming hot
Wash fresh fruits and vegetables
Avoid rare meat and seafood

~ CDC, 2009

Hamburger Health

2010-06-28T06:50:00.000-07:00

About 76 million people will get sick from food borne illnesses this year, according to the CDC, and 5000 will die. The annual cost in the U.S. is about $152 billion.
Burgers and other ground meats are particular havens for pathogens because salmonella, E. coli, campylobactor, listeria and other bacteria lurking on the surface of the meat get ground into the interior, where it's more difficult to make sure they are being killed by cooking. Store ground beef at 40 degrees or below and use or freeze within 2 days.
E. coli colonizes in the intestines of animals and can contaminate meat at slaughter. These dangerous bacteria can survive and multiply in cold conditions; as low as 44 degrees. E. coli grows rapidly in the warm setting of a picnic or outdoor party and can cause serious illness and death. E. coli can live on a dry, stainless steel surface for 6 months - imagine what it can do in a campground! Rare burgers are a major risk. To completely destroy harmful bacteria, cook burgers to an internal temp. of 160 degrees. Use a meat thermometer to make sure. When reheating previously cooked meats, internal temp. should be 165 degrees. Remember to wash hands when handling food; it's easy to forget when you're out doors or camping.
~ Center for Disease Control

Excess B Vitamins Can Harm Kidneys

2010-06-23T19:11:00.000-07:00

The misconception that water soluble vitamins such as the B vitamins are harmless at high doses is far from the truth. Though they may not reach toxic levels in the body since they are flushed out by the kidneys, the added work load that they produce is what could be causing the harm to the kidneys themselves.
Canadian researchers studied 238 people with chronic kidney disease caused by type I or II diabetes. High doses of folic acid, B-6 and B-12 were given to see if the vitamins could protect the kidneys by lowering blood levels of homocysteine. After 3 years, the patients receiving the vitamins showed a greater decrease in kidney function than those who received the placebo. Also, more patients taking the vitamins had a cardiovascular event (such as a heart attack or stroke) than the placebo takers.
When it comes to vitamins, play it safe. More is not better! Stick to the recommended amounts. A typical multivitamin contains 400 mcg. of folic acid, 2 mg. of B-6, and 6 mg. of B-12.
~ Journal of the American Medical Assoc., 2010

Quinoa; The New Super-Grain

2010-06-12T19:40:00.000-07:00

Quinoa technically is not a grain, but rather a seed from a large plant related to the spinach or chard family. What makes it such a standout is the fact that it is one of the few plant proteins that provide all the essential amino acids, including lysine, necessary for a complete protein; ideal for the vegetarian diet. It is also gluten free, making Quinoa a nutritious option for sufferers of Celiac disease, and is not a commonly allergenic food.
Quinoa ranks highest among all grains in potassium, which is associated with reducing blood pressure. It's high in iron and most B vitamins, and is a good source of copper, zinc, magnesium and manganese.
Quinoa's tiny grains are ready to eat in just 15 minutes, and can be used in a variety of dishes, much like rice. To prepare, rinse well, bring one part quinoa and two parts water to a boil, cover and simmer until the grains turn translucent and their little white "tails" (the crunchy germ) pop out. Fluff with a fork and serve. Uncooked quinoa stored in the refrigerator will last much longer than in the pantry (about 6 months).

H2Oh, Yuck!

2010-06-05T18:49:00.000-07:00

Out breaks of disease from drinking water that lead to serious or sometimes fatal illness still occurs in the U.S. Sometimes bacteria are the culprit, sometimes it's viruses, parasites, and there are also thousands of drugs, household and industrial chemicals that end up in rivers, streams, reservoirs and even in underground springs. However, the quality of drinking water in the U.S. is among the best in the world, according to the University of Arizona water safety experts.
It is estimated that 19.5 million illnesses occur each year from microorganisms in our drinking water. How do they get there? Sewage and storm water are carried in the same pipes in many regions, which contaminates surface water. Groundwater is now becoming contaminated by septic tank leaks, landfill leaks, and inadequate disposal of animal waste and wastewater. Stagnate water sitting in home faucets harbor bacteria. (Running water for 30 seconds to flush the lines in the morning will reduce bacteria from within faucets by 80%). It gets there by pets who lick the dripping faucets, children with dirty hands playing with the faucets, or handling faucets in the kitchen after handing meats, etc. Bacteria can enter the pipes and grow, creating a biofilm on the inside of the pipes.
Is bottled water the answer? Not really. Bottled water came from a faucet somewhere and contains bacteria also, which is why they display expiration dates. Even refrigerated, the bacteria multiply inside the bottles. Bottled water does not contain flouride, a necessary nutrient added to harden and help protect teeth from decay. Plastic bottles use natural resources to produce and ship, and end up in landfills - not very "green." Point-of-use water filters remove contaminates and can protect from lead and other pollutants, and some are certified for microbial purification. Check the Web site of the California Dept. of Public Health (cdph.ca.gov/certlic/device/Pages/WTD2009Directory.aspx) if you are looking to purchase an effective water filter. Basic information can also be found in the booklet supplied by the EPA, "Water on Tap" (www.epa.gov). Keep in mind, that most water filters remove healthy minerals such as calcium, magnesium, copper, iron, etc.
Have your tap water tested to target known contaminates, or get a copy of the Consumer Confidence Report that most water utilities are required to publish and mail by July of each year. Some post them on their Web site. The EPA's Safe Drinking Water Hotline (800-426-4791) is also available for questions about your drinking water.
Boiling tap water is an excellent way to kill bacteria, viruses, and parasites in drinking water. It can be refrigerated and stored for days at a time. The Chinese immigrants survived the Cholera plague during the California Gold Rush because they boiled water to make tea - a staple beverage, before anyone realized that the source of the disease was the contaminated drinking water.
~Center for Science in the Public Interest, 2010

Avocados; the "Alligator Pear"

2010-05-26T19:15:00.000-07:00

There are nearly 500 varieties of avocados, but the most common is the Hass, and it's available year 'round. Once shunned for it's high fat and calorie content, the avocado is proving it's nutritional value. The monounsaturated fat found in avocados may help lower LDL cholesterol and triglycerides, benefit weight loss, and when used as a partial replacement for carbohydrates, can help maintain glycemic control for those with type II diabetes.
Along with folate, potassium, vit. C, E, K, and fiber, avocados also contain phytonutrients. Several carotenoids are found in avocados, including carotene, zeaxanthin, and lutein. Lutein may lower the risk of age-related macular degeneration, a leading cause of blindness among Americans aged 60 and older.
Avocados can be used as a substitue for butter or mayonnaise; two tablespoons contain5 grams of fat compared to the 23 grams in butter and 9 grams in mayo. (50 calories vs. 204 calories in butter and 109 calories in mayo).
Pick avocados that are firm, heavy for their size and without bruises or soft spots. The skin turns nearly black when ripe. Store ripe, uncut avocados in the refrigerator up to 3 days. Cut fruit need to be wrapped or covered tightly and sprinkled with lemon juice to avoid oxidation (browning). To freeze, puree or mash the flesh with lemon juice (one Tbsp. for 2 avocados) and place in a sealable, air-tight freezer bag. Freeze for up to 5 months. Once thawed, they last up to 3 days.
To peel, cut a ripe, washed avocado around the seed. Twist to separate the halves and scoop out the seed with a spoon, and then scoop out the flesh.
If you have only used avocados for guacamole, try it diced in salads, wrap sandwiches, and salsas or sliced in omelets. Spread it mashed on sandwiches or burgers. In Brazil, it is added to ice cream!

Spicy Avocado Spread
1 ripe, medium avocado
2/3 cup canned, white or cannellini beans
2 generous sprigs of cilantro
1& 1/2 Tbsp. lime juice
1/2 chopped jalapeno, seeds removed
1/2 tsp. green Tabasco sauce
1/4 tsp. salt

Rinse and drain beans. In a blender or food processor, blend all ingredients until smooth and creamy. Use as a spread for sandwiches or as a dip for vegetables or crackers.
Serves 6. Serving size: 3-4 Tbsp. Calories: 80. Total fat: 5 g. Sat. fat: .5 g. Cholesterol: 0 mg. Sodium: 105 mg. Carb: 8 g. Fiber: 4 g. Sugar: 0 g. Protein: 2 g.

Yogurt and Probiotics; Overrated?

2010-05-19T19:00:00.000-07:00

Yogurt is made by adding two probiotic bacteria to milk. The bacteria break down the milk's sugar (lactose) into lactic acid, which makes the yogurt more digestible for people with lactose intolerance. Many believe that the bugs also replenish your gut with healthy bacteria after you take antibiotics, but the evidence is scant. To establish a good crop of probiotics in the gut, the bacteria have to first survive the strong acids of the stomach and the bile salts of the small intestine. Pre-biotics are non-digestible food ingredients (found in insoluble fiber) that act as "food" for the probiotics.
The effects of probiotics are "strain specific;" there are dozens of strains and they can differ in what they do even within the same species. Only a small number have any proven benefits. Unfortunately, companies do not have to disclose which strains they put into their products.
As of yet, there is no evidence that yogurt, teas, or any "clinically proven" probiotic product will relieve irregularity or irritable bowel syndrome, cure autism, prevent a yeast infection or a cold, stop gas or bloating, prevent a UTI, or help you feel slimmer and more energetic.
Yogurt IS an excellent source of calcium and a great low fat snack, however. Just don't expect it to change your life.
~ CSPI, 2010

Diverticular Disease

2010-05-14T19:50:00.000-07:00

Diverticular disease is believed to be caused by increased pressure in the colon. The colon weakens with age and pressure creates small pouches called diverticula. This condition is called diverticulosis. Diverticulitis occurs when undigested food becomes trapped in the pouches, causing them to become inflamed or infected.
The causes of this pressure that creates the diverticula are constipation from inadequate fiber in the diet, lack of exercise, not getting enough fluids, stress, or pregnancy.
About half of all Americans over the age of 60 have diverticular disease.
People with diverticulosis require no medications, but are advised to eat fiber-rich foods to reduce pressure in the colon and avoid a possible flare-up of the diverticulitis. Traditionally, it was advised to avoid seeds such as okra or strawberries because seeds were believed to get trapped in the pockets and cause irritation. However, evidence to support this theory is lacking.
During periods of active diverticulitis, antibiotics serve to treat the infection. A soft, low residue (low fiber) diet is prescribed until the irritation subsides.
Fiber comes in two different types, soluble, and insoluble. Soluble fiber forms a gel-like substance in water which helps maintain regularity. Good sources include oats, beans, peas, and many types of fruit. Insoluble fiber does not dissolve in water and moves through the digestive tract like small "scouring pads" that bind particles and create "bulk." Good sources include wheat bran, whole grains, and many types of vegetables.
Be sure to increase fiber intake gradually, giving your body time to adjust. Bloating or cramping can occur with too much fiber all at once. Also be sure to get plenty of fluids, as fiber absorbs fluids.

Watermelon; Simply Underrated

2010-05-11T16:12:00.000-07:00

On a hot summer's day, who doesn't love the sweet, cool, crisp taste of watermelon? And, contrary to popular belief, watermelon is no lightweight in the nutrient department. A standard serving (about 2 cups) has 38% of a day's vitamin C, 32% of a day's vitamin A, and 7% of a day's potassium for only 85 fat free, salt free calories. You won't find 2 cups of many foods that are that easy on the waistline.
As an added bonus, watermelon is one of the "Clean 15," the fruits and vegetables with the fewest pesticide residues, according to the Environmental Working Group. That's because the thick rind keeps out bugs and pesticides. So, the next time you pass by watermelon to get to those petite plastic containers of expensive raspberries or blueberries, don't forget the filling, economical fruit that comes in it's own container.

Lower Cholesterol Protects the Prostate

2010-05-10T19:18:00.000-07:00

Your heart isn't the only thing at risk from high LDL. A recent study took 5500 healthy men aged 55 or older for a 7 year Prostate Cancer Prevention Trial. The men with total cholesterol under 200 were found to be 60% less likely to be diagnosed with the most damaging kinds of prostate tumors than those with higher cholesterol. It's still too early to know if statin drugs can protect the prostate, but it's worth it to eat a diet that lowers LDL cholesterol. At the very least, your heart will still be protected!
~ Cancer Epidemiology, 2009

Celiac Disease

2010-05-02T18:16:00.000-07:00

Celiac disease is a hereditary intestinal disorder that affects about 1 in 250 people. Gluten is a protein found in wheat, rye, and barley, and gliadin is the fraction of gluten that causes sensitivity and act as a toxin, triggering immune system responses that damage the intestinal cells which leads to the malabsorption of nutrients. Lactose intolerance is also common in those with celiac disease.
Celiac disease is now known to be a multi-system, multi-symptom autoimmune disorder. The reaction can not only trigger the gut tissue; it can also affect the neurological tissue, causing migranes, epilepsy, thyroid disease, and seizure disorders. Osteoporosis and dermatitis also result from the disease. Chronic fatigue, fibromyalgia, or irritable bowel symptoms can often lead to misdiagnosis. Infertility has recently been found as a result of the undiagnosed disease, due to the hormone imbalance caused by nutritional deficiencies. Onset can occur at any age, and 90% of the people who have the disease, don't know they have it.
Aside from having to scrutinize every food label, those who eliminate gluten from their diet also eliminate certain essential nutrients which must be obtained from other sources. Iron, calcium, B-vitamins, and fiber are usually lacking in the gluten-free diet. The damaged microvilli of the intestinal tract requires time to heal in order to process nutrients.
Managing a gluten free diet can be quite overwhelming at times, yet it is essential. The diet is the treatment. Even small amounts of gluten can cause harm. Be aware also that many items one would never suspect contain gluten, such as potato chips, licorice, salad dressings, soy sauce, some soups and chocolates.
The tests that are most often used to check for celiac disease is a blood test that looks for certain antibodies, and followed by an intestinal biopsy to confirm a positive blood test. There is also a genetic marker test available as either a blood or saliva test. If the genetic markers are not present, it is highly unlikely the disease will occur.
In the U.S., the FDA's Food Allergen Labeling and Consumer Protection Act mandates that companies list the top eight allergens on any product label; wheat is one of them.
For more information about a gluten free diet, visit the Canadian Celiac Association website at www.celiac.ca
~ National Foundation for Celiac Awareness

Greens, By All Means!

2010-04-26T19:44:00.000-07:00

So, we know that leafy greens are nutritional superstars, but most people are only familiar with lettuce and spinach. Expand your repertoire and try some powerhouse greens such as kale, collards, or Swiss chard. Kale is one of the milder varieties and contains 1,100% more vit. C than cooked spinach and as much calcium as 3/4 cup milk. And unlike spinach, kale's oxalate content is very low, making the iron and calcium more absorbable in the digestive tract. Kale is also an excellent source of vitamin K, which helps improve bone density by regulating calcitonin - a hormone that locks the calcium into the bone matrix.
The simplest way to cook freshly washed greens is to saute them with some garlic olive oil until soft. Squeese on some lemon juice or add a dash of wine vinegar. For variety, try adding chick peas, diced tomato or red pepper flakes. They also make great additions to your favorite soups; toss them into lentil or bean soups. Simmer them in chicken stock with sausage or smoked turkey. Stir into a pan with sliced shiitake mushroom caps sauteed in sesame seed oil and season with soy sauce, vinegar, and a sprinkling of sesame seeds. Either way, you've got a delicious new side dish that's cheap, even if you buy them in pre-cut bags.

Vegetarian Diets Can Support Optimal Health For Infants and Children

2010-04-22T18:37:00.000-07:00

Vegetarian children are well nourished when parents know what to feed them. Unfortunately, there are a lot of myths that seem to have taken hold in the public due to a hand-full of tragic cases of child abuse or neglect where the children were fed a very poor diet. The diet was labeled by the media or the criminal defense as "vegan." But, the diets weren't poor because they were vegan; they were poor because they were completely inappropriate. Just as inappropriate as the limited diet of cereal, chicken nuggets, pizza, and macaroni & cheese. Though it is also a very poor diet, it seems to be the standard of many American youths. With today's focus on the impact of obesity, the vegetarian lifestyle is taking on a new meaning as a lifelong approach to better health.
Probably the biggest concern with vegetarianism in early childhood is nutritional adequacy. The American Dietetic Association's position on the subject notes that well planned vegetarian diets are appropriate for individuals of all stages throughout the life cycle. Vegan children can be healthy, grow normally, and be extremely active. It takes time and thought to feed vegetarian and vegan children, but all parents should invest energy in nutrition no matter what diet their children follow. This is a critical period of life when eating habits form and growth rates are high. A child's diet must meet nutritional needs, get the right amount of calories, and support expected growth patterns. A Registered Dietitian is the most qualified professional to help educate and guide people who are interested in following a vegetarian lifestyle. Another excellent source of information is the nonprofit educational organization Vegetarian Resource Group. (www.vrg.org)
There is no question that a balanced vegetarian diet throughout the life span offers significant health benefits over the standard American diet. However, one does not need to go 100% vegan to reap the benefits. Just by moving more toward a plant-based diet is key. Including multiple daily servings of vegetables, fruits, whole grains, beans, nuts, and seeds in age appropriate forms is what protects us from illness and disease.
~D. Aronson, MS, RD

Sea Vegetables

2010-04-19T18:17:00.000-07:00

The average omega-3 intake in Japan is better than 7 times the amount of Americans, and it's not entirely from fish consumption. Japanese sea vegetables are a low calorie source of EPA and DHA, most B vitamins, calcium, copper, iodine, magneseium, manganese, potassium, zinc, vitamins A, C, and K. Most varieties also provide compounds found in flax seed that are linked to decreased cancer risk and lower LDL levels. These underwater vegetables contain their own unique phytonutrients and antioxidants that help lower the risk of heart disease and many different cancers. Some varieties are used in Sushi rolls, but most can be used in a variety of other ways. Here are some examples:
Nori is a thin, crunchy variety that be sliced into strips and added to salads or used to wrap vegetables or avocado for a quick snack.
Kombu is a type of seaweed mainly used for stocks to add a fish flavor in vegan items that aim to mimic seafood.
Arame is used in savory dishes such as stews, or steamed and served with rice, chick peas, or stir-fried tofu.
Dulse is available dried and provides a cheesy flavor that can be used as a salad topper or eaten straight from the bag as a snack.
Beware of seaweed salads served in some Japanese restaurants - they have been found to be very high in added fats and sugars.

Nutrition During Pregnancy

2010-04-12T05:33:00.000-07:00

The nine months of pregnancy represent the most intense period of growth and development humans ever experience. How well these processes go depends on many factors. Of the factors affecting fetal growth and development that are within our control to change, nutritional status stands out. At no other time in life are the benefits of optimal nutritional status more obvious than during pregnancy. Moms-to-be need a variety of foods from all the MyPyramid groups. Safe food practices are important, too, since pregnant women are at higher risk of foodborne illnesses.
Weight gain during pregnancy is an important consideration because newborn weight and health status tend to increase as weight gain increases. Rates of low birth weight babies are higher in women who gained too little weight during pregnancy. Weight gain provides an indicator of dietary adequacy. The average weight gain of 30 lbs. usually predicts the average 8 lb. full term baby. When weight gain was restricted to 15 - 20 lbs. earlier in the last century, it was more a matter of what was socially acceptable than what was healthier. Minus the weight of the baby, the rest of the weight gain includes increased blood volume, fluids, and maternal tissues. It is not uncommon to lose 15 lbs. during the delivery.
The calorie need increases during pregnancy due to the increased work load of the heart and lungs of the mother, the increase in breast tissue, uterine muscles, and the placenta. The baby accounts for about 1/3 of the total calorie needs. The second trimester requires approximately 340 additional calories, and the third about 452 extra calories per day. Protein recommendations are an additional 25 grams per day. The average non-pregnant female in the U.S. should be receiving about 71 grams per day (depending on height, weight and frame). Prenatal vitamins are routinely advised, thought iron is probably the most important of the nutrients, since most women of child-bearing age in the U.S. are iron deficient. An additional 300 mg. of Calcium is recommended. Folate is also extremely important for multiple issues. Both fetal development abnormalities and clinical complications during pregnancy can arise from folate deficiencies. Many cereals are now fortified with folate to reduce these incidences. Most vitamins are supplied by a healthy, balanced diet, and extra supplements are recommended for specific deficiencies. Consult with your health care provider or a Registered Dietitian for a nutrition screening and customized health plan before taking any supplements! Excessive amounts of certain nutrients or herbal remedies can be toxic. Vegan moms need to make sure they are getting enough B-12, D, calcium, zinc, omega 3 fatty acids, and riboflavin, as these nutrients are more abundant in animal products. Vitamin B-12 deficiency may not be apparent until after delivery. Due to the presence of mercury and other contaminates found in fish, it is recommended that women who are pregnant or breast feeding to consume no more than 12 oz. of fish per week. Cruciferous vegetables (broccoli, cauliflower, cabbage) actually "detox" our bodies of heavy metals found in our environments. Make sure to include them in your diet also.
Exercise for pregnant women is similar to that of other healthy women; moderate exercise for 30 minutes 3 - 5 times per week. Regular moderate exercise can also help reduce the occurrence of gestational diabetes, and help regulate blood sugars of those with gestational diabetes.
As all health care providers will recommend, eliminate alcoholic beverages and all tobacco products.
All healthy women expect that their pregnancies will proceed normally, and the vast majority of them do. Nutritional interventions during pregnancy should be based on scientific evidence that supports their safety and effectiveness. A healthy lifestyle throughout pregnancy will be rewarded with a healthy newborn.

The Feminine Art of Breast Feeding

2010-04-05T19:09:00.000-07:00

Every mother has the potential to succeed and make breast feeding a wonderful experience. Support from husbands, sisters, mothers, health care providers and employers is critical to the success of the new mom. Once you have started to breastfeed, keep trying! There are many people and organizations who can support you in your effort to give your baby the best start.
The benefits of breast feeding to mothers and infants are well established. Human milk is an elegantly designed natural resource. The composition of the milk is designed not only to nurture, but to protect infants from infectious diseases and certain chronic diseases. It is considered the "most effective preventative means of reducing the death rate of children under five." Breast milk contains more fat and calories than cows milk. This fat provides the essential fatty acid DHA, critical for brain and kidney development. Several reports have linked increases in cognitive development and increased IQ levels to breast milk. Nursing babies experience less GI upsets, asthma and respiratory infections, and food allergies. Breast feeding is also linked to fewer occurrences of SIDS, leukemia, diabetes, and obesity. Moms who breast feed reduce their chances of ovarian and breast cancer, type II diabetes, and postpartum depression.
A breastfeeding woman needs 200 more calories per day than she did during pregnancy, and it is important that the calories come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without restricting their calorie intake. Avoid strong flavors (onions, garlic) and spicy or "gassy" foods since they have been known to cause episodes of colic in newborns. Some foods such as fresh strawberries can produce mild allergic reactions in newborns. Fluid intake has no bearing on milk production, though fluid demands increase during lactation. Drink fluids to thirst. The amount varies with climate, body size, physical activity, etc.
The suggested daily intake of calcium is 1,300 milligrams per day. Reading nutrition labels can help ensure that you are getting enough calcium. For example, one cup of milk or yogurt contains 300 milligrams of calcium. Iron is also important; about 9-10 mg a day is sufficient, and 120 mg of Vit C a day. Vitamin D is extremely important; 63% of infants born in the U.S. are deficient. 400 IU is recommended, in addition to the 2000 IU recommendation for non-pregnant women. Ask your health care provider to recommend the right supplement for you and your new baby. Discuss all medications with your doctor, as alcohol, drugs, and herbal remedies are passed through breast milk.
As with most things, breastfeeding becomes easier with practice. A lack of confidence cannot undo what nature has equipped humans to do since the dawn of time. Nurture this healthy relationship with your baby and enjoy this wonderful time of life.
~ Nature Reviews Immunology, 2004

Asparagus; The Quintessential Vegetable of Spring

2010-04-01T18:34:00.000-07:00

It won't cure cancer, but it may relieve a hangover. The minerals and amino acids have been shown to help detox the body of alcohol related toxins. It is an unusually nutritious vegetable. One cup of of cooked asparagus provides 2/3 the Daily Value of folate, 114% of the DV for vit. K, 400 mg potassium, vit. C, A, B-complex, several minerals, 4 grams of protein, and 3.6 grams of dietary fiber. Besides the familiar nutrients, asparagus is one of the best food sources of rutin, which strengthen capillary walls. A down-side however, asparagus is also high in purine; a compound that produces uric acid which is related to gout and kidney stones, though a 2004 study found no increased risk of gout associated with moderate intake of purine-rich vegetables.
White asparagus is the green plant grown without sunlight, so it lacks the anti-oxidant chlorophyll, and is also lower in nutrients. Purple asparagus contains 20% more sugars, so it has a sweeter taste. The color also contains the antioxidants of the anthocyanins.
Select asparagus with closed, compact, firm tips. Thick or thin spears is a matter of taste or how you plan to cook them. Trim off woody stems.
Store asparagus in a dark place in the refrigerator, wrapped in a moist paper towel to prevent wilting. Use as soon as possible.
Cook asparagus quickly and just to tender/crisp. Steaming and microwaving are better than boiling, which leaches the nutrients into the water. Try stir-frying, grilling or broiling. Slathering with butter or Hollandaise sauce only adds fat and calories to the otherwise healthy, 3 calorie per spear vegetable.
~ Tufts University, 2010

Exercise For Body, Mind, and Soul

2010-03-29T08:41:00.000-07:00

There are plenty of good reasons to exercise. In addition to managing weight and stress, and preventing the risk of several diseases, researchers now find increasing evidence that physical activity keeps the mind sharp and the brain healthy.
The idea that fitness can change the brain's physiology didn't catch on until recently, when technological advances in MRI allowed scientists to examine the brain on a molecular level. Exercise has been found to increase the development of new brain cells, which are accompanied by the growth and increase in the quality of the neurons. New growth of cells also produces a growth of new vascular capillaries, which provides more oxygen-rich blood to the brain. Aerobic activity has also produced a number of growth factors like insulin-growth factor-1 and and brain-derived neurotrophic factor that may grow and repair the brain. Physical fitness actually shifts where the blood flows in the brain specifically preserving brain cells associated with cognitive function.
Even though the way in which exercise affects the brain is still a mystery, it has been proven that staying physically fit keeps the brain strong and healthy. It's never too late; fitness in middle age and beyond reduces the biological effects of aging and any further declines in cognitive function. In some cases, function has shown improvement. Swimming, walking, dancing, bicycling, and aerobic classes are examples of "moderate" exercise. Getting some mild to moderate exercise daily is the best thing you can do for yourself, because life is worth it.
~National Review of Neuroscience, 2008

Moderate Exercise For Maximum Weight Loss

2010-03-25T19:31:00.000-07:00

A study aimed to determine whether the exercise guidelines established by the U.S. Surgeon General were sufficient to promote weight loss. The eight week study revealed that the group to achieve significant loss of fat mass was the group that exercised four times per week. The average weight loss was 13.3 lbs, and there was no difference between those of different ages or between men and women. This study suggests that exercise does not need to be difficult or overly intense to be effective. Despite the claims of various "experts," there is no secret to weight loss beyond that which we already know to be true.
~ Journal of Strength and Conditioning Research

Nostalgic Sodas

2010-03-22T19:57:00.000-07:00

Soft drink companies are now turning to sugar instead of high fructose corn syrup to sweeten beverages "for a limited time only." Be it for improved taste or the result of the beating the HFCS has taken lately in the news; the "throwback" soft drinks are no better for you. Chemically, sugar and HFCS contain similar amounts of glucose and fructose, both contain about 50 calories per tablespoon, and neither are hardly a health food.
Carbonated beverages also contain phosphorous; a nutrient with a double-edged blade. Even flavored "fizzy" waters contain phosphorous. Phosphorous combines with calcium to harden bones and teeth. As we age, and our ability to absorb calcium decreases, the excess phosphorous tends to harden the soft tissue in the joints for people prone to osteoarthritis, and can aggravate the disease.
Osteoporosis and low bone density has also been linked to soda consumption. Again, excess phosphorous in the blood stimulates a hormonal reaction that signals the breakdown of bone (removing calcium from the bone and replenishing the blood with calcium), in order to balance the two minerals in the blood. Both minerals are then excreted by the kidneys.
Keep bones and joints healthy for life by limiting or even omitting carbonated beverages from your diet. Opt for iced teas, fruit juice, skim milk, or better yet, water!
~Tufts University

More Bogus Health Claims

2010-03-21T19:18:00.000-07:00

The "healing miracle of coconut oil" is nothing more than fiction from the latest best seller rack. In reality, coconut oil is a saturated fat, which can raise LDL (bad) cholesterol and contribute to heart disease. There is no scientific basis to back the claims that are being passed along. According to the USDA Nutrient Data Lab, one tablespoon of coconut oil contains 11.7 grams of saturated fat and 117 calories. Save the coconut oil for sunbathing.

Omega Craze = Mega Confusion

2010-03-18T19:59:00.000-07:00

It's complicated; it's chemistry! A fatty acid is an organic compound composed of a carbon chain with hydrogens attached and an acid group at one end. A polyunsaturated fatty acid has two or more double bonds. Omega is used by chemists to refer to the position of the first double bond found in the chain, and are numbered accordingly. Thus, we refer to the Omega "oils" or fats that are essential to human physiology by numbers.
The Omega of focus is the Omega-3, or "alphabet soup." EPA (eicosapentanoic acid), DHA (docosahexanoic acid) and ALA (alpha-linolenic acid). EPA and DHA come from fish, and ALA comes from plants (flax, nuts, soybeans, etc). Plant based ALA must be converted to EPA to become active, and is less potent. Women seem to be metabolically better at converting ALA to EPA than men.
Why are they so important? They decrease clotting and lower triglycerides, reducing the risk of cardiovascular disease. They have also been shown to curb the risk of an irregular heart beat, or arrythmia. The brain is also rich in DHA and studies have shown improved symptoms in people with major depression. Incidence of macular degeneration (blindness) is shown to be 25% less in people who eat fish. They are also an anti-inflammatory; helping to relieve symptoms of arthritis and allergies. Studies are currently underway to find if they lower the risk of rheumatoid arthritis and other autoimmune diseases. Omega-3's are essential for fetal brain and kidney development, so it is vital for pregnant women to get enough.
Omega-3 fatty acids are found in cold water fatty fish - salmon (NOT farm raised), herring, mackerel, tuna, trout, and sardines. The American Heart Association recommends two servings (4-6 oz. ea.) per week. That supplies about 400 to 500 mg. of EPA & DHA per day (fat based nutrients stay in our bodies longer). Fish oil-in-a-pill may only contain about 30% EPA & DHA, so read the label. Ignore the other omega's in the bottle of fish oil supplements - you don't need them. They're plentiful in the diet. Consumer Reports claim all major brands are mercury-free. As for the mercury in fish, usually the larger and "older" fish contain more, so avoid sea bass and shark. Cod liver oil is not recommended as a supplement since the liver is a filter; the mercury is concentrated in that organ. Nutrients in other foods we eat (especially broccoli) help to detox heavy metals found in our environment, so don't be afraid of sea food. Look for other foods now fortified with omega-3's such as margarines, eggs (Eggland's Best), soy milk, orange juice, peanut butter...
If you have risk factors for heart disease such as high triglycerides, or if you are pregnant or breast feeding, talk to your doctor or a dietitian about an appropriate supplement.
~National Eye Institute, Bethesda, MD

March is National Nutrition Month

2010-03-09T04:46:00.000-08:00

As the 2010 Winter Olympics have just come to a close, the American Dietetic Association's annual National Nutrition Month is finally here. This year's theme, From the Ground Up, celebrates the return of a growing trend across the U.S. where consumers are utilizing farmer's markets. For a variety of reasons, consumers are developing a loyalty to their local growers. People value the variety of the produce available, they want to support their local economy and farmers, and in the process, rejecting imported produce due to questionable food quality and safety. Even institutional food service systems such as schools, are purchasing from local growers. Farmer's markets and community gardens also have the potential to improve access to and utilization of fresh produce to low income communities, and be an avenue for optimizing the health of Americans.

Boost your nutritional fitness this month by trying one new food each day from the fruit and vegetable group.

Drink at least one or two cups of skim or 1% milk; have it by the glass, in cereal, in coffee, or in recipes.

Plan a treat that adds up to 100 calories (two small cookies, or 4 small pieces of chocolate for example).

Don't waste more than one bite on any food that doesn't taste good (or is not worth the calories).

Have breakfast within an hour or two of waking up; include 1 cup low fat/skim milk, 1/2 ounce nuts/seeds or 1 Tbsp nut butter or 1 egg, and at least one whole grain (oatmeal, whole wheat cereal, whole grain bread or English muffin or pita).

Instead of having your usual fruit-on-the-bottom or flavored yogurt, go for plain low- or non-fat yogurt (or Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried fruit, or 1/2 cup unsweetened apple sauce.

Instead of a whole sandwich, have only half; balance the meal out with fresh fruit or some grilled or raw veggies.

Have 4-6 ounces of fish, healthfully prepared (unbreaded, unfried).

To boost fiber, replace your usual 100% fruit juice with 1 cup or a piece of fresh fruit (like a whole orange, apple, or cup of berries or pineapple).

Go meatless for the day; incorporate other protein-rich foods like beans, peanut butter, soy foods like tofu or tempeh, low fat dairy foods, and whole grains.

Instead of going out to eat, ordering in, or getting take out, cook or prepare all your food at home for the day.

Think about what you should eat more of, and not what you “shouldn't” eat.

Try one of these suggestions each day for the entire month, or at the very least infuse several of these into your life more often. If you do, you'll likely lose weight and feel energized and great, not to mention markedly improve the overall quality of your diet.

The Sodium Radar Screen

2010-03-04T04:50:00.000-08:00

Excess salt in the diet raises blood pressure, which raises the risk of heart disease and stroke. A recent study from Europe included 170,000 participants and revealed that by reducing sodium intake to 2000 mg a day could lead to 23% fewer strokes and 17% less cardiovascular disease. That translates to 1.25 million deaths due to stroke and nearly 3 million deaths each year from cardiovascular disease could be avoided.
The average American consumes around 4000 mg of sodium a day.
Sodium is an electrolyte and a necessary nutrient. The daily requirement for the healthy adult is approx 2000 - 3000 mg per day. Sodium sensitive adults with hypertension are usually advised to limiting their sodium intake to 1000 - 2000 mg per day. It's wise for everyone to be aware of their sodium intake and adjust accordingly.
To avoid excess salt, check the Nutrition Facts panels on packages to find lower-sodium foods. Many canned and processed foods are extremely high in sodium - especially soups. Beware of misleading labels; "Sea Salt" is sodium chloride - same as table salt. It is a coarser grain so you get less in a measured spoonful; it is not a magic "low sodium" form of salt. Sea salt adds only a flavor variation and does not contain iodine. Regular table salt is fortified with iodine as recommended by the USDA to reduce iodine insufficiency that leads to thyroid disorders and related diseases.
Another way to reduce sodium intake is to eat more fresh foods prepared from scratch. This way you can control the amount of salt added. Use herbs and seasonings to add flavor. Salt substitutes can interact with some medications, so check with your doctor or a dietitian if you are taking a prescription medication.
~ British Medical Journal, 2009

Are Your Kids Falling Short?

2010-02-25T08:15:00.000-08:00

Three daily servings of whole grains are recommended for prevention of type 2 diabetes, coronary heart disease, and excess weight gain. Yet few adolescents or young adults follow these guidelines, according to national survey data. In a study published in the February 2010 issue of the Journal of the American Dietetic Association, researchers from the School of Public Health, University of Minnesota report that young people are consuming less than 1 serving of whole grains per day. This could be due to the ever growing consumption of fast food and the lack of whole grain products used in restaurants, as well as in the home.
The fast food generation has a tough habit to break, and many convenience foods do not provide adequate whole grains, regardless of the label claims. Many foods that now claim to provide fiber are adding psyllium, an ingredient used in laxatives.
How to look for whole grains: One key to whole grain bread is by the weight of the loaf itself - the heavier, the better. Watch the wording on the labels of cereals and breads; many companies aim to deceive. A claim of "whole grain" can be as little as 10% of the total flour used. To get more bang-for-your-buck, go for items that contain 100% whole grain. If the label doesn't say "100% Whole Grain," it probably isn't.

What's In A Name?

2010-02-22T07:27:00.000-08:00

Sugar, by any name, is - sugar. The simple carbohydrates are monosaccharides - glucose and fructose. Disaccharides are chemical pairs of the monosaccharides, such as sucrose. Sucrose, or common table sugar consists of half glucose and half fructose. Glucose is the basic energy form of carbohydrate that fuels every cell of the body, and is the fuel of choice in the brain. All carbohydrates break down into glucose (blood sugar); some take longer, depending on how complex. One gram of sugar or any carbohydrate, provides 4 calories. 50% of your daily calorie intake should be in the form of carbohydrates. Is one form of dietary sugar any better or "healthier" than an other? No. Here is the chemical breakdown on sugar:
Agave syrup 84% fructose, 8% glucose, 8% sucrose.
Apple juice concentrate 60% fructose, 27% glucose, 13% sucrose.
Brown sugar 97% sucrose, 1% fructose, 1% glucose.
Corn syrup 8% to 96% glucose, 0% fructose, 0% sucrose.
Fructose 100% fructose (comes from fruit).
Glucose or Dextrose 100% glucose (found mostly in fruits and starchy vegetables).
Grape juice concentrate 52% fructose, 48% glucose.
High fructose corn syrup 55% fructose, 45% glucose.
Honey 50% fructose, 44% glucose, 1% sucrose.
Maple syrup 95% sucrose, 4% glucose, 1% fructose.
Molasses 53% sucrose, 23% fructose, 21% glucose.
Orange juice concentrate 46% sucrose, 28% fructose, 26% glucose.
Raw sugar 100% sucrose.
Table sugar, confectioners sugar, powdered sugar, bakers sugar 100% sucrose.
~USDA Nutrient Database

Think Outside The Grove

2010-02-17T07:43:00.000-08:00

Tart and tangy grapefruits are available year round, but are at their best from winter through early spring. The juiciest grapefruits are shiny, heavy for their size with a thin, fine texture, and stored at room temperature. They will keep longer however, (2 weeks) in the refrigerator crisper.
This tropical fruit heralds some impressive health benefits. One half of a large grapefruit has only 50 calories but is packed with more than half a day's supply of vitamin C and some fiber, potassium, folate, and pantothenic acid. The pink and red varieties also contain vitamin A. The red colors of grapefruit are due to the carotenoid lycopene, which is just one of the more than 150 phytonutrients found in grapefruit. The soluble fiber-rich pectin in grapefruit may help lower cholesterol and triglyceride levels. The juice is also loaded with antioxidants, but lacks the fiber. Grapefruit's powerful antioxidant activity has been linked to protecting against colon and lung cancer, preventing cardiovascular disease, improving lung function in people with asthma, boosting liver enzymes that clear out carcinogens, and repairing damaged DNA in prostate cancer cells. Although the grapefruit diet has been debunked as a magical fat burner, the low glycemic index, fiber rich, low-calorie nature of grapefruit may reduce insulin levels and help dieters feel full and eat fewer calories. Beyond that, there is no evidence that grapefruit contains fat burning enzymes. Research has however, linked drinking large amounts of grapefruit juice to a possible increase in the risk of breast cancer. In addition, compounds in grapefruit can interfere with enzymes that metabolize certain drugs, increasing the potency of several prescription drugs including statins, antiarrhythmic agents, immunosuppressive agents, and calcium channel blockers.
Grapefruit's flavor works well with salad greens, avocado, fish, ginger, honey, walnuts, mint, basil, and cilantro. Add grapefruit segments to salads and salsas, or mix grapefruit juice with club soda and add mint leaves for a fruit spritzer. It's tangy juice also brightens sauces and dressings. For dessert, add grapefruit segments to your cheesecake mix or cobbler recipe. Substitute the liquid in muffin and cornbread mixes with grapefruit juice. Not only does it remind us of summer, but the flavor of fresh citrus when combined with other ingredients has tremendous appeal.

Grapefruit Teriyaki Glaze

1 cup grapefruit juice
1/4 red onion, sliced
1 & 1/2 tsp. fresh ginger, minced
Zest and juice of half an orange
1/2 cup low sodium soy sauce
1/4 cup dark brown sugar
1/8 cup canola oil
Kosher salt and ground black pepper to taste

Heat lightly oiled saucepan over high heat. Add onions and ginger and saute until soft. Add orange zest, juice, grapefruit juice, soy sauce, and sugar and bring to a simmer. Turn heat to low and allow liquid to reduce. Add salt and pepper. Transfer glaze to a blender and drizzle in oil - blend until smooth. Use on chicken, salmon, and pork. Makes about 1 cup (8 servings).
*Calories: 70, Total fat: 3.5 G, Sat. fat: 0 G, Trans fat: 0 G, Cholesterol: 0 mg, Sodium: 650mg, Carbohydrates: 9 G, Fiber: 0 G, Sugar: 5 G, Protein: 1 G.

Nothing Says Love....

2010-02-12T14:38:00.000-08:00

When the sweet aroma of cinnamon wafts through the house, you know something tasty is in the oven. In times past, cinnamon was considered an expensive luxury and has even been used as an aphrodisiac. Today, it is a common spice in everyday cooking which adds minimal calories and much flavor to foods. One teaspoon contains just 6 calories and 1.4 grams of fiber. You will also find manganese and calcium in it's nutrient mix, and a myriad of flavinoids such as proanthocyanidins, which exhibit antioxidant effects. Cinnamon also contains the essential oils cinnamaldehyde and eugenol, which inhibit bacterial growth that play a role in food preservation. The jury is still out however, on it's health benefits in lowering fasting blood glucose, hemoglobin A1C and lipid levels in people with diabetes. Doses of ground cinnamon used in the studies were 2 to 3 teaspoons - much more than what you would sprinkle on your morning latte.
As with other spices, cinnamon should be stored in a cool, dry, dark place in a tightly closed container to prevent clumping. Exposure to heat will denature the aromatic essential oils and diminish the flavor. Shelf life is about 2-3 years for ground cinnamon; 4 years for sticks.

Cinnamon and Raisin Bread Pudding

6 slices (1/2 inch) Hawaiian Sweet Bread or buttermilk bread, cut into small squares
2 tsp. ground cinnamon
2 large eggs
1/3 cup raisins
1/4 cup granulated sugar
1 Tbs. brown sugar
1 tsp. vanilla
1/4 tsp. salt
1 & 1/4 cup nonfat (skim) milk
1/4 cup Half-and-Half
Nonstick cooking spray

Preheat oven to 350 F. Place 6 - 4oz. ramekins or custard bowls on a baking sheet and lightly coat with nonstick spray. In a bowl, toss bread with cinnamon and raisins. In another medium bowl, whisk together eggs, sugars, vanilla, salt, milk and Half & Half. Add cubes, gently fold to evenly soak bread and spoon into ramekins. Bake about 40 minutes.
*Calories: 240, Total fat: 5 G. Cholesterol: 80 mg. Sodium: 340 mg. Carbohydrates: 39 G. Fiber: 1 G. Sugar: 23 G. Protein: 8 G.

Bisphenol A

2010-02-06T10:32:00.000-08:00

BPA is a chemical used to make plastics and resins. Some cans used in food production have a plastic lining to prevent corrosion, particularly foods of high acidity such as tomatoes. Consumer Reports and Prevention published articles concerning the safety of several food items tested for BPA. The FDA agrees there is concern about the potential effects of BPA on the brain, behavior, and prostate glands of fetuses, infants, and children. How harmful is BPA and just how much is considered a "safe" level? It seems the controversy lies in the research. Studies on lab animals have been at very high levels of BPA, where humans are generally exposed to one-millionth of the amount. The FDA is currently funding a $30 million research program for toxicity studies.
In the meantime, there are the options of fresh and frozen tomato products, and canned vegetables processed in glass containers. Home canning is also an option. Tomatoes are an excellent source of vitamin C, A and lycopene, which is more easily absorbed in the body after they have been processed. There's no need to exclude canned tomato products from a healthful diet.
~ ADA Times

Chocolate Lover's, Rejoice!

2010-02-01T11:18:00.000-08:00

Chocolate really can be good for you, but not all chocolate is created equally. If you're after health benefits, forget the chewy, caramel, marshmallow or cream-covered chocolates and look for solid dark chocolate. Research has shown that when dark chocolate is part of a healthy lifestyle, it can improve heart health, blood pressure, reduce LDL (bad cholesterol), and increase blood flow to the brain. It may also improve blood sugar and insulin sensitivity, reducing diabetes risk.
The health benefits of chocolate come from flavonoids, a type of phytochemical found in the cacao bean. Dark chocolate contains a higher percentage of cocoa than white or milk chocolate. And the more cocoa a chocolate product contains, the richer its health-promoting content. The greater the percentage of cocoa, the higher the concentration of flavonoids. Look for dark chocolate with at least 70% cocoa for the finest dark chocolate rich in healthy flavonoids.
Limit the portion size because even though dark chocolate contains good-for-you flavonoids, it also has not-so-good-for-you fat, sugar, and calories. Overindulging in chocolate can undo any health benefits and lead to weight gain and related health problems. About an ounce will provide chocolate's health benefits without widening your waistline. A standard-sized bar of Hershey's Dark Chocolate has 531 calories, compared with 150 calories from an ounce of dark chocolate or about six Hershey's Kisses.
~ Kathleen Zelman, MPH, RD, LD

Getting Tots to Eat Right

2010-01-27T11:43:00.000-08:00

Power struggles at the dinner table can be avoided if you start early. Children's food preferences start early and habits are formed by the parents, good or bad, intentional or not.
Parents need to choose what, when, and where the child will eat. Let the child decide how much. They won't go hungry! A child who fills up on between-meal snacks will never eat broccoli or much of anything at dinner. Take control, but offer choices. For example, let them decide between 2 or 3 vegetable options that you choose for dinner. Don't allow french fries, for instance, to be one of those options! Also, don't be alarmed over an occasional lack of appetite. Pediatricians agree that it is normal for children to eat less during some stages of growth, and eating patterns vary from child to child. Toddlers are busy. They have a whole world to explore and it’s hard to sit for a meal. They need less food and are less interested in eating. You can keep them more focused on meals by keeping distractions such as loud noises, toys, and T.V. out of kitchen. Typically, a toddler of 6 months to 2 years needs about 40 calories a day per inch of height. And an average 2 - 6 year old requires almost 1300 - 1800 calories a day.
It is best not to use food as punishment or reward; this teaches emotional attachments to food. Explain to kids that treats are fine on occasion, and other foods are meant for meals.
Encourage kids to eat a wide variety of foods, and practice what you preach! You are their most influential example. Cooking together is a good way to encourage kids to try new things. Think bright colors and fun shapes. Like adults, toddlers eat with their eyes first. Use cookie cutters to make almost anything into an appealing shape. Make foods attractive and fun, and cut things in small pieces for young children. Although they may not eat perfectly every day, they tend to eat well enough over the course of several days or a week.

Weight Control Tips for Kids

2010-01-24T09:41:00.000-08:00

Following the rapid growth phase in infancy, teen years are the fastest growth stage of life. A moderately active teenage boy requires about 2800 - 3000 calories per day, and about 2200 - 2300 for girls. Calories supply the energy needed for growth and physical activities. The healthiest way to control a child's weight is to serve foods with enough calories (but not too many) for normal growth and activity. Restricting calories for very young children is not advised since it can have a negative effect on growth and development. The best way to control weight gain is through exercise. Approximately 40% of all children in the U.S. are overweight and not physically fit. Let an overweight child "grow into their weight" by limiting empty calorie snacks and increasing physical activity. Typically, children ages 6 - 12 grow about 2 inches in height and gain about 5 lbs. per year. Teen boys can grow as much as 4 inches in height in one year.
To help your child to become more active, encourage them to walk to school and get involved in sports as well as limiting TV and video games. Active kids require 6 - 8 cups of water each day, in addition to fluids every 15 minutes during sporting events and physical exertion.
Even with some knowledge of nutrition, teenagers may develop poor eating habits due to peer pressure, busy schedules, and readily available fast foods. Poor food choices often lead to low amounts of iron and calcium in their diets, which are crucial for bone, muscle, and mental development. Low iron levels can especially be a problem for girls due to their menstrual flow. Encourage kids and teens to drink milk and calcium enriched orange juice instead of sodas. Iron rich foods such as red meats, poultry, shellfish, eggs, dark leafy vegetables, and fortified grains are good ways to increase iron intake. When you serve plant sources of iron, also serve foods high in vitamin C (i.e. orange juice) to increase the amount of iron your teen's body can absorb. Monitor what your child is and isn't eating. Seek professional help if you think your child is beginning to develop an eating disorder. Eating disorders are deeply psychological - not just an issue of food preferences or weight control.

Clinical Studies Reveal The Best in Weight Loss Plans

2010-01-20T09:49:00.000-08:00

There is no better way to sort through the vast array of weight loss programs than with a long term medical study. They are the best sources of unbiased information on diet plans. Not all of the popular diets have been subjected to long-term clinical studies. In fact, most have not. However, there is solid research for the Atkins Diet, Weight Watchers, Rosemary Conley Eat Yourself Slim or Slim-Fast.
Most scientific studies show that the majority of mainstream diets will lead to short-term weight loss -- as long as you stick with them. A University of Surrey study published in Public Health Nutrition in 2009 followed 300 overweight or obese participants who were using the most popular diet plans. Over the course of six months, all the participants lost a similar amount of weight (from 11 to 19 lbs), regardless of the diet they followed. This confirms what diet experts have long suspected -- weight loss is a simple formula of calories in vs. calories out, so any diet that reduces calories will help you shed pounds. Exercise is also essential to keeping the weight off. The tricky part is following the diet until you get to your goal weight. That's why finding a diet you can stick with is so important. Dieters who engage in long-term support, either in person or online, have a better chance of maintaining their weight loss than those who do not. While websites like eDiets.com have features that provide support, Weight Watchers is king when it comes to face-to-face meetings, and clinical studies show that in-person meetings trump Internet-based support when it comes to initiating and maintaining weight loss. In research studies, Weight Watchers easily gets the best ratings for long-term success. That's not because its overall plan is significantly better or worse than others. Rather, Weight Watchers' foundation for group meetings and support leads to a far lower dropout rate, and its flexible eating plan allows participants to eat what they like in moderation. In repeated studies, participants were able to stick with Weight Watchers for a longer period of time.
The Atkins Diet is opposed by the American Medical Association, the National Academy of Sciences, the American Cancer Society, the American Heart Association and the National Institutes of Health. This is mainly because the Atkins Diet plan is far outside the realm of traditional dietary advice, and the long-term effects of a high-fat diet on cardiac health are still unknown. Plenty of experts now say that low-carb diets are safe, at least in the short term, except for people with kidney problems. In the long term, low-carb dieters, like adherents of other weight-loss programs, are just as likely to lose weight if they stick to their diet, and also just as likely to gain it back when they stop the plan. All of the medical studies concluded with the same advice: the best diet is one that you can stick to.
Diet pills are generally found to be ineffective.
~ The New England Journal of Medicine
~ JAMA

The High Fructose Corn Syrup Debate

2010-01-12T09:04:00.000-08:00

Is HFCS really the new crack of sweeteners that media contends, or is it a harmless natural product?
True, high fructose corn syrup comes from corn, and is roughly half fructose and half glucose - not unlike ordinary table sugar. It is quickly broken down in the body into - half fructose and half glucose. In recent studies, HFCS had the same impact on blood glucose as sugar, insulin, ghrelin and leptin (hormones that stimulates/curbs appetite).
However, that is not to say that HFCS is harmless. Like sugar, it undermines our diets because it supplies empty calories. The potential harm is in the fact that is included in almost every processed food item on the market - from crackers to cream soups, salad dressings, meat marinates, peanut butter, bagels, even whole grain cereals that claim to be "all natural"; not to mention the obvious - soft drinks and cookies. The use of HFCS jumped ten-fold from 1970 to 1990. Researchers suspect the increase in obesity and type II diabetes could be linked to the increased use of HFCS. Furthermore, these "hidden carbs" can often go unoticed to diabetics who are trying regulate their insulin, and people with sugar sensitivity as in Reactive Hypoglycemia.
Simple sugars do not provide lasting energy as do more complex carbohydrates. The brewing hysteria is over the fact that otherwise healthy food items or items that don't really need sweetened are now being laced with this sweetener. It undermines our efforts to make healthier food choices.

The Skinny Review

2010-01-07T16:07:00.000-08:00

Skinny B*tch was written by a former model and model's agent. The authors claim the book delivers the truth about food, allowing readers to make educated decisions. They contend it's not a diet, but more of an educational tool. This book takes a holistic approach to becoming "skinny." The authors insist on a totally organic, vegan diet. The foods are primarily brands only found in "natural" food stores.
The book devotes several chapters to conspiracy theories that challenge widely accepted and well-researched scientific guidelines set forth in the Dietary Guidelines for Americans and USDA's MyPyramid and National Organic Program. Further, the authors go against current scientific evidence in saying the ingredient list is the only thing that matters in the food we eat and the number of calories, fat and carbohydrates are not important for weight loss.
Most of the suggested meal plans are low in calories and will likely result in weight loss, at the risk of nutrient deficiencies.
The information and recommendations presented are not evidence-based, and the authors have no formal education in the field of science (biochemistry, physiology) and nutrition. Additionally, the average reader may find it difficult to adopt a vegan lifestyle cold turkey (no pun intended) to successfully find the suggested foods and to follow this plan long-term.
~ American Dietetic Association

Fad Diets Debunked

2010-01-03T07:06:00.000-08:00

It's that time of year when the weight-loss products hit the market in full force. Every year brings an amazing new diet that works like none other...as usual, it's just too good to be true. Here is the low-down on one of the latest proclamations.

The 4 Day Diet claims to push your body to lose more weight because it varies the types and amounts of foods eaten as well as the kinds of exercise. Continually readjusting to new foods and exercises prevents the body from getting acclimated to any specific eating or exercise plan, which in turn will help to burn more calories and prevent plateaus.

A strength is the inclusion of both aerobic and strength-training exercise. Duh... Physical activity burns calories and possibly preserves lean muscle mass during weight loss. However, there is no scientific support for the theory that varying calorie intake and exercise style will result in weight loss more than steady calorie reduction and increasing physical activity. In fact, according to the National Weight Control Registry, consistent eating and fitness behaviors are characteristic of people who successfully lose weight and keep it off. The author also frequently refers to the Glycemic Index when discussing the types of foods recommended in the diet, but again, there is no evidence a G.I. diet causes significant weight loss or helps control appetite. The Glycemic Index is used to control blood sugar for people with various types of Reactive Hypoglycemia and Type II diabetes. Though many healthful foods are recommended, readers are at risk for consuming inadequate amounts of some nutrients. For example, most of the diet plan does not meet the 2005 Dietary Guidelines for Americans daily recommendations for whole grains or low-fat or nonfat dairy. Finally, none of the meal plans, recipes or snacks includes any calorie or nutrient information. Long-term weight loss (and good health) generally includes learning what you are putting in your body. Although there are many encouraging, healthful components to this diet, on some days it is too low in calories and skimps on key nutrients such as calcium and vitamin D. Following the modules may also prove to be quite cumbersome for some readers, while others may not respond well to the diet plan’s restrictive inflexibility.

Could this diet help someone lose weight? Yes, just as with any diet that reduces calories and increases physical activity. But at the very least, readers who want to try this diet should adjust it to include adequate amounts of whole grains and low-fat or nonfat dairy each day and meet with a registered dietitian to meet their daily nutrient needs.

~ Ian K. Smith, MD

Smart Restaurant Strategies

2009-12-25T20:29:00.000-08:00

Restaurants can be intimidating to people who are trying to eat healthy, and vacations don't have to sabotage your weight loss program. With a little planning and research, you can enjoy your restaurant meal with out abandoning healthy eating. Consider meal options at different restaurants and look for places with a wide range of menu items. Know menu terms and cooking basics. Look for foods that are steamed, broiled, baked or grilled, and limit fried and sautéed items or foods described as "crispy," "rich" or "au gratin." Alfredo sauce, for example adds an alarming number of calories to a dish; opt for the marinara! Don't be afraid to speak up and ask how something is prepared, and ask for an alternative method or ingredient. Many restaurants will honor requests. Restaurants typically serve huge portions, sometimes enough for two or three people. Cutting your meals in half and taking the rest home also makes good economic sense these days! Also, eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are over-eaters, while slow eaters tend to eat less and are still satisfied.
Food choices away from home are important to your health and weight because many of us are eating more meals away from home. Fortunately, making healthful and delicious choices in restaurants is also easier today. Restaurants of all types are responding to customers’ desires with more options in portion sizes, preparation methods and menu items. Again, be assertive. Your voice is your best advocate. Bon Appetite!
For more info about healthy dinning, go to www.fitmenu.net

Persimmon; the Japanese Orange

2009-12-18T12:41:00.000-08:00

This brilliant orange-red glossy fruit arrives in markets just as summer is ending, and are not available after December. Don't miss out! Persimmons are well worth trying not only for their exceptional flavor but for their vitamin C, beta carotene, potassium, B-6, and lutein.
There are two types of persimmons - astringent and non-astringent. The astringent persimmon such as the Hachiya, has two personalities. When ripe, it possesses a rich, sweet, spicy flavor. Unripened fruit tastes quite bitter. To ripen the fruit, store in a paper bag at room temp. Ripened fruit will keep in the fridge for 3 days.
How to eat them? Scoop out the sweet jelly-like flesh with a spoon and eat them on-the-spot, or add to plain or vanilla yogurt. Fuyu persimmons remain firm when ripe, so they can be chopped and added to salads and salsa. One persimmon provides approx. 70 calories.

Broccolini

2009-12-17T08:42:00.000-08:00

What is broccolini? Also referred to as baby broccoli; a cross between traditional broccoli and Chinese kale and can be found in the produce section of your local grocery store. Broccolini is the trade name and was introduced to the U.S. in 1998 by Mann Packing Co. It looks like broccoli but with a longer stem and smaller flowering buds.
As with most green vegetables, broccolini is loaded with vitamin C (130% of the daily value), vitamin A, potassium, calcium, and iron. An eight stalk (3 oz.) serving provides only 35 calories and is nearly sodium free. The taste has hints of asparagus, with a sweet and peppery flavor which becomes milder when when cooked. Unlike broccoli, the stalks aren't woody or chewy, and is completely edible from flower to stem.
Sautee broccolini with sliced garlic in oil from a bottle of sun-dried tomatoes, and top it off with a few of the diced tomatoes. Or toss with a little olive oil and roast at 450 degrees F on a baking sheet for 12-15 minutes. Season with a sprinkle of lemon juice, freshly ground pepper, and parmesan cheese. Or just steam and drizzle with your favorite vinaigrette or toasted sesame oil.
Put a new twist to your traditional holiday meal this year!

In A Nut Shell

2009-12-13T10:43:00.000-08:00

Nuts and seeds are good foods. Most are rich in unsaturated fats, magnesium, copper, protein, fiber and iron. They are also high in calories. The term "energy rich" does not mean that you will feel more energetic or stronger, as some labels imply. Energy is just a term for calories. When shopping for nuts, don't let the so called health claims boost your calorie intake. Here is what we know about nuts:

Nut eaters. People who eat more nuts are less likely to die of a heart attack. That's partly because nut eaters are typically leaner, non-smokers, and more active.
Unsaturated fats. LDL (bad) cholesterol is 2-19% lower when people are fed almonds, peanuts, pecans, or walnuts than when they don't eat nuts. Most other nuts aren't well studied, but odds are that they also lower LDL. Brazil nuts, macadamias and cashews, however, do not lower LDL.
How much? Researchers gave people 1&1/2 to 3&1/2 servings of nuts a day, which did not significantly lower cholesterol. 3 &1/2 servings provide a whopping 600 calories!
Beyond fats. Nuts may lower damaging triglycerides, raise HDL (good) cholesterol, reduce inflammation, and relax artery linings. So far, the evidence is only preliminary.
Salt. Salted nuts typically have 100-300mg of sodium in every 1 oz (1/4 cup) serving. Check the nutrition facts label; if it says "unsalted" or "raw," you can dodge it all.
Dry roasted, oil roasted, or raw? It doesn't matter. Roasted nuts, with or without oil, are no higher in saturated fat or calories.
Calories. Nuts are calorie dense and hard to resist. If you use them to garnish salads, rice, or cereal, you may be less likely to go overboard.
Peanut butter. In theory, peanut butter should have the same impact on cholesterol as peanuts; assuming it contains no partially hydrogenated oils. Yet, unlike nut eaters, peanut butter eaters have no lower risk of heart disease or obesity. It could be due to the other ingredients in peanut butter such as sugar, high fructose corn syrup, and oils not naturally found in nuts. Again, check the labels and avoid products containing added ingredients.

Will nuts keep you alert, as the T.V. commercial claims? Absolutely not. Are they a good alternative to say, red meats? Absolutely.
~ CSPI, 2009 ~

Food Allergy Dilemas

2009-12-08T09:10:00.000-08:00

The holidays and other food-focused celebrations can be a challenge for those with food allergies and special dietary needs. Most dishes are made from scratch by cooks who don't have to think about allergens or cross-contamination on a daily basis. Unfortunately, there is no rule book or etiquette guide to help us through these occasions. Here are a few tips that may be helpful this holiday season:

Prepare at least one special "safe" dessert for guests with allergies or special needs such as diabetes.
If you are serving foods that contain your child's allergens, make it clear to well-meaning relatives that only you will serve your child. Someone may decide to give your child gravy, not realizing that you have a gluten-free version set aside for your little one.
Traces of allergens on utensils have caused severe and even fatal allergic reactions. Allow your guests with special dietary needs to serve themselves first at the buffet with clean utensils before there is any chance of the dishes becoming cross contaminated. You might also allow your guest to prepare their plate in the kitchen if they prefer, and you can offer to set aside some safe second portions in labeled containers for them.
Ask about other guest's special dietary needs, and let your guests know exactly what you plan to serve. Save the product labels and recipe cards for your guests to view, and serve sauces and dressings on the side.
Don't be afraid to ask about the ingredients when attending dinners, and let the hostess know about yours' or a family member's special needs ahead of time. If need be, bring along a safe plate for your child. Especially if multiple food allergies are involved.
If your child has "only" a peanut or nut allergy and you're certain that he or she can consume dinner safely, desserts are a high risk food category with the majority of severe reactions coming from this food category. You can almost never have too many desserts so bring along a safe one to share.

Make the holiday about more than just food. Most children do not like to discuss their food allergies or special food needs on occasions like these. Gently let your friends and relatives know that there is no need to fuss over your child's special meal nor do they need to pity the child. Most kids just want to fit in. Focus on family traditions and activities, and enjoy the company!

Keep the Holiday Nibbling From Becoming a New Year's Resolution

2009-12-01T07:53:00.000-08:00

The Holidays are here with all the parties, cookies, and beverages. It's enough to sabotage the regimen of even the most dedicated health nut. Which is why I won't be posting a list of goodies to avoid. It's the holidays after all, enjoy them! Just be realistic and practice moderation. Don't try to micro manage your food, starve all day before a dinner party, drink gallons of water, or limit yourself to eating the celery. The worst way to approach the buffet table is with an empty stomach. Have a light snack before leaving the house. (A glass of Carnation Instant Breakfast in skim milk works for me!) You won't be so compelled to pull a chair up to the fondue pot. Keep "portion size" in mind. SAMPLE your favorite things; just don't go back for seconds, thirds.... and keep in mind that alcohol packs a lot of calories (7 calories per gm. as opposed to other carbs that provide only 4). Don't take the cookie plate from your office party back to your desk. Unconscious nibbling is disastrous.
At the end of the day, it's all about the calories. Adjust your exercise routine to compensate for any additional calories. An extra 15 minutes is usually adequate.
When preparing party dishes, DO substitute low fat or non-fat dairy ingredients or cheeses where ever possible; your guests will never miss it, especially where alcohol is being served! DO substitute diet sodas in mixed drinks and beverages. A few drinks can provide more calories than the meal.
Have a safe and healthy holiday season!

The Price for Red Meat

2009-11-18T10:02:00.000-08:00

The National Cancer Institute recently released findings from the largest study ever linking meat consumption and mortality, which should convince even the most enthusiastic carnivores to cut back. The more red and processed meats consumed, the greater the risk of heart disease and cancer. Just by consuming 5 oz. /day (about 1 1/2 Big Macs/day) increases the risk by 30%. The strongest evidence is for colorectal cancer. What scientists call N-nitroso compounds can be carcinogenic. They appear to form in the digestive tract when heme iron (the type in red meat) and intestinal bacteria trigger meat protein to combine with the nitrites that are added to processed meats, AND/OR with the nitrites that the body makes from the naturally occurring nitrates in water and in some vegetables. And some people have bacteria that produce far more N-nitroso compounds than others. Such mutagens can also damage more than the gutt. Once the mutagens get into the blood, they can act at any site. Prostate cancer was increased by 40% in men who consumed one third of an ounce of well done red meat a day. Pancreatic cancer increases by 40-50% for men. A nine year study found a 38% increase in incidences of Type II diabetes in women who ate processed meat at least 5 times per week. It is believed that the nitrites may be damaging the islet (insulin producing) cells of the pancreas. As with colorectal cancer, the heme iron may be partly to blame. The adverse effect of red meat consumption is related to it's high iron content, which can also damage islet cells of the pancreas. The non-heme iron in grains and vegetables is not a problem, since heme iron is more "bioavailable;" and the body continues to absorb it even if we don't need it. It tends to override the regulatory mechanism, which does not happen with non-heme iron.
The NCI's recommendation is to reduce consumption of red and processed meats to one serving a week (about 4 oz.). Replace red meat with poultry, fish, beans, nuts, and soy based "veggie meats." Look for deli meats that are nitrite free.

Red meats: Beef, pork, steak, hamburgers, foods made with meat (lasagna, stew) and processed meats made with red meat (beef hot dogs, beef bologna). Yes, pork is a red meat, and not "the other white meat" as the industry claims. (Just an other successfull slogan/snow job!)
White meats: Chicken, turkey, fish, and processed white meats (hot dogs, sausage, and deli meats made from poultry).
Processed meats: Bacon, sausage, salami, pepperoni, "loaf" type deli meats, chipped ham, hot dogs, whether made with red or white meat.

Factory Beef Farming = Environmental Disaster

2009-11-14T12:20:00.000-08:00

The dark shadow of the American food system as reported by the United Nation's Food and Agriculture Organization is the consequences of the huge and crowded feedlots in which most cattle and virtually all hogs spend their lives. The most obvious problem (especially if you live downwind) is the manure. The excrement pollutes the air, and contaminates recreational lakes, rivers, and farm irrigation systems with E. coli. The E. coli is finding it's way into our vegetable crops. The large amounts of fertilizer for the corn and cattle feed crops wash into streams that empty into the Gulf of Mexico, creating oxygen deficient dead zones. The methane produced by even the organic, grass fed variety is a greenhouse gas 25 times more destructive to the ozone than carbon dioxide. It is estimated that livestock are responsible for 18% of all greenhouse gas emissions worldwide. That's more than the emission from transportation; not including the environmental cost of producing and packaging feeds for livestock, shipping them, and so on. So, if avoiding early death from the over-consumption of red meat doesn't persuade you to eat less, the environmental consequences should be convincing enough.

Prostate Health News

2009-11-10T08:46:00.000-08:00

New studies show that high doses of folic acid may raise the risk of prostate cancer. A 10 year study performed on 643 men taking 1000 mcg of folic acid to show if the B vitamin could prevent the occurrence of precancerous colon polyps, instead revealed a 10% increase in the incidence of prostate cancer. Though the study can be considered inconclusive due to the size of the group, it doesn't hurt to play it safe while additional studies continue.
What to do? If you take a multivitamin containing 400 mcg (100% of the daily value), take only one every-other day. Also, watch for fortified breakfast cereals (should contain no more than 25% of the daily value). For more information on folate fortified foods, refere to the article on Breast Cancer & Folate from Oct. 2009 archives. There's no need to limit fruits and vegetables and other folate rich foods.
~National Cancer Institute, 2009~

Prostate Cancer Prevention: What Works & What May Harm

2009-11-03T11:58:00.000-08:00

Evidence based reports from studies that look at healthy men as well as those who already have cancer. Here is what may harm:

Selenium. The National Cancer Institute found that those taking selenium (200mcg/day) and Vit. E (400 IU.day) had no lower risk of prostate cancer. However, in the same study, the incidence of diabetes rose slightly. It was also discovered, that men with the variant genotype "V" (which includes about 75% of the men in this country) high levels of blood selenium were linked to a higher risk of aggressive cancer.
Vitamin E. Until recently, vit. E was a potential friend to the prostate. Now it is a possible foe. Vitamin E is a potent antioxidant at dietary levels (provided by diet). At high doses, it becomes an oxidant (causes cell damage). In trials where men took supplemental doses of 400-600 IU/day, had no higher risk than those receiving a placebo.
Calcium & Dairy. In several studies, the highest prostate cancer risk was seen in people who were taking a calcium supplement in addition to calcium fortified and/or calcium rich foods, (intakes of over 1500-2000mg/day). Until scientists know more, it's probably best to avoid excess. Calcium is added to everything from orange juice to antacids, and people may be getting much more than they realize.
Vitamin D. Most studies find no link between blood levels of vit. D and prostate or colon cancer. As of yet, there aren't enough large studies with blood levels to look at. Don't fall for the Men's Multivitamin claims.
Obesity. The Cancer Prevention Study II tracked 70,000 men for 10 years. The risk of fatal or metatastic prostate cancer was 54% higher in those who were obese, than those who were normal weight. Just one more reason to stay lean and active.
Meat. In a study of 29,000 men, those who averaged at least 2 1/2 oz. of very well done meat/week showed a 40% higher risk of prostate cancer those those who ate no well-done meat.
Zinc. In one study, men who got more than 100mg./day of zinc from supplements had double the risk of advanced prostate cancer, compared to men who didn't take zinc supplements. Also, in an other trial where men were given 80mg./day of zinc to see if it could reduce the risk of eye disease, the zinc takers were more likely to be hospitalized for genito-urinary complications enlarged prostate, UTI, kidney stones) than those who took no zinc.

Things that may help:

Tomatoes & Lycopene. In a study that tracked 137,000 men for 6 years, those who had the highest levels of blood lycopene were 60% less likely to be diagnosed with prostate cancer. Whether it's lycopene or something else in tomato products, it doesn't hurt to include them in your daily vegetable consumption.
Flaxseed. It is believed that the estrogen-like compounds might protect the prostate. Flax seed has also been extinct from the American diet for over a century, and the occurrence of prostate cancer has been rising. A tablespoon a day is the recommended dose until further studies to it's safety are conducted.
Green Tea. The extract polyphenon E is the focus for the latest research and controversy. The National Cancer Institute bought a large amount of it hoping to get FDA approval as a prescription drug, so there is little for anyone else to study at this time. An earlier study of 50,000 Japanese men who drank at least 5 cups of green tea/day showed a 50% lower risk of developing prostate cancer.
Soy. Clinical studies that gave men soy foods or isoflavinoids to treat prostate cancer haven't had great success, though after tracking 82,000 men who ate more soy foods showed a lower risk of developing the disease. More studies are underway.

If you are diagnosed with prostate cancer, your odds of surviving 10 years are roughly 93%, and death rates have dropped since 1990. You are more likely to die with prostate cancer than from it. Being older than 50 is the main risk factor for prostate cancer. Men whose families carry the gene changes that cause breast cancer, BRCA1 or BRCA2, are thought to be at increased risk for prostate cancer. For more information about prostate cancer go to WebMD.com

The Season's Harvest

2009-10-28T12:23:00.000-07:00

Fall season is here and gourds and squash are abundant. What to do with those odd looking vegetables? Let me first say that gourds and squash are healthy and versatile. Even better, gourds and squash are fairly inexpensive and go a long way in a dish. Stretch your grocery dollars and support area farmers and your local economy by shopping at farm markets.
Squashes are gourds; fleshy vegetables protected by a rind that belong to the Cucurbitacea family, which also includes melons and cucumbers. Squash is a notably American food. It sustained Native Americans for some 5 thousand years and nourished the early European settlers, who quickly made the vegetable a mainstay of their diet. From Acorn to Zuchinni, they are high in fiber, nutrient dense, and virually fat free. Winter squash is one of the best for storage. Squash that is stored has more carotene than freshly picked squash.
Baking: This method brings out the sweetness of winter squash. You can bake squash halves (Acorn is excellent for this!) with the skins on, later scooping out and mashing the flesh with your favorite seasonings such as cinnamon, brown sugar, sesame seeds, or grated cheese.
Boiling: This method is faster, though it tends to dilute flavors. Place peeled squash pieces in a small amount of water and boil until tender. Drain off water and mash.
Microwave: Arrange squash halves cut side up or, chunks, in microwaveable dish, cover and cook until tender (7-10 min.). Let stand for 5 min. after cooking.
Sauteeing: Grated or peeled, diced squash can be sauteed in broth or oil in a non-stick skillet. Cook until slightly crunchy.
Steaming: Place seeded squash halves in a vegetable steamer and cook over boiling water until tender. Or, cook peeled chunks/slices in the steamer 15-20 min.
Serve mashed or pureed. To enhance the natural sweetness, combine the squash with any of the following baked or steamed pears, apples, bananas, cranberries, lemon, orange juice, almond or vanilla extract, fresh or powdered ginger, curry, cinnamon, nutmeg, mace, allspice, cloves, brown sugar, maple syrup, or honey. For a savory dish, mash the cooked squash with sauteed onions, garlic, and herbs, or mix with cooked corn, tomatoes, and bell peppers.

Winter salad of squash, pomegranate and pine nuts recipe:
A tangy salad that makes a good first course. To turn it into a substantial main dish for two, add a teacupful of cooked pearl barley or couscous.

1lb butternut squash, peeled and cut into cubes

4 tbsp olive oil

1 tbsp lime juice

1 tbsp pomegranate molasses or 1 tbsp honey mixed with 1 extra tsp lime juice

a bunch of watercress, washed and tough stems removed

2 tbsp red pomegranate seeds (buy them ready shelled in punnets in the fruit section of the supermarket)

2oz/60g pine nuts

Preheat the oven to 200C/400F/gas mark 6. Line a large roasting tin with non-stick parchment.

Tumble the squash into the roasting tin and toss in a tablespoonful of olive oil until coated. Sprinkle with salt and grind over pepper.

Roast for 30 minutes or until tender and edged with brown.

Mix the rest of the olive oil with the lime juice and pomegranate molasses (or honey). Taste and season with salt and pepper.

In a large bowl, mix the watercress, butternut squash and dressing with pomegranate seeds and pine nuts. Divide between plates and serve.

For more recipes, visit What's Cooking America

What We Know About Vitamin D

2009-10-23T13:18:00.000-07:00

The evidence that vitamin D protects against breast cancer is suggestive, but inconclusive. Many types of cancer are currently being studied under the influence of vitamin D. Colon, pancreatic, and prostate cancer are showing significant reductions of incidence with the use of vitamin D supplements of 1000 IU or more per day. One study suggests significant reductions in total cancer. Animal studies offer a surplus of evidence that vitamin D protects against cancer.
Vitamin D decreases cell proliferation and is a powerful anti-inflammatory. There is preliminary evidence that it may lower the risk of multiple sclerosis, rheumatoid arthritis, lupus, heart disease, autism, and autoimmune thyroid disease. Vitamin D also plays a role in depression. Most studies are too new to show any long term effects. Firm conclusions will be based on further research.
For now, shoot for 700 to 1,000 IU of vitamin D per day. Most multi-vitamins supply 400 IU. Expect only 40 - 150 IU in most foods fortified with vit. D. Toxicity levels have not yet been established, though studies using as much as 3000 IU/day have shown no ill effects. Farmed salmon has about 1/4 the vit. D of wild salmon. Only a few foods (like fatty fish) have more that 220 IU of vit. D per serving. Ultra violet rays from the sun can prompt your skin, liver, and kidneys to make vit. D, but UV rays are too weak in the winter (unless you live as far south as Los Angeles or Atlanta), or use sunscreen. That's why it may be simpler to get vit. D from a supplement.

Powerful Pomegranates

2009-10-14T07:16:00.000-07:00

Fresh Pomegranates are available in September through January. Nutritional research confirms that pomegranates contain minerals e.g. calcium, potassium, and iron, plus compounds known as phytonutrients, that help the body protect against heart disease, diabetes, rheumatoid arthritis and cancer.The powerful antioxidants in the fruit also help retard aging and can neutralize almost twice as many free radicals as red wine and seven times as many as green tea.
Studies on both mice and humans have produced positive results in the reversal of atherosclerosis. After one year of drinking eight oz. of pomegranate juice daily, the people in a 2004 study showed a 35 % decline in thickness of the carotid artery walls. Over the same period, the people who did not drink the juice showed a 9% increase in the thickness of the carotid arterial wall.
Buying pomegranate juice is tricky, though. Only a quarter of the companies that market it are selling the actual product. Many of them contain cheaper juices (apple, grape, or pear) to stretch the more expensive pomegranate juice. Others are sweetened with sugars or colored with blackcurrant to assimilate the color of pomegranates. Check ingredient labels; the price is also a clue to an unadulterated product.
Fresh pomegranates, also known as "Chinese apples" sparkle in winter and holiday meals adding brilliant color, flavor and texture to dishes ranging from appetizers to desserts. The ruby colored fruit we refer to as seeds are called arils. Use the arils as a garnish or add to tossed salads. Each aril is a delicious sac of juice that surrounds a seed. Pomegranates can contain 840 arils that are compartmentalized between shiny, tough membranes. The arils range from pink to dark red. Whether you swallow the seeds or spit them out is a matter of personal preference. Keep in mind that the seeds add fiber; researchers suggest that the crunchy seeds help flush fats and cholesterol from the digestive tract.
The edible fruit from one medium pomegranate (5 ounces) contains 104 calories, 1.5 g protein, 26.4 g carbohydrates, 9 mg vitamin C and 399 mg potassium. One medium pomegranate weighs about 9 ounces and yields about 5 ounces of fruit (3/4 cup) and 4 ounces (1/2 cup) of juice.
WHOLE pomegranates keep well at room temperature for several days, away from sunlight; up to 3 months refrigerated in plastic bags.
For more ways to enjoy pomegranates, click POM recipes

Trans Fat & Breast Cancer

2009-10-13T06:21:00.000-07:00

Gram for gram, the naturally occurring trans fat in high fat dairy foods and beef poses as much, if not more, risk to the heart and breasts as the man-made trans fat in partially hydrogenated oils. Beef and dairy have about 10 times the saturated fat as trans fat. (Pork has no trans fat.) Fats in the body cause oxidative damage to cells. If you minimize the fatty beef and high fat dairy foods, you avoid the harm from both types of fats. Skip foods made with partially hydrogenated oils in restaurants and the supermarket. And don't believe the industry claims that "natural" trans fat is harmless! Not everything found in nature is harmless.
A 7 year study in France recently revealed that women with higher blood levels of trans fat were nearly twice as likely to be diagnosed with breast cancer as those with lower levels of trans fat.
~American Journal of Epidemiology~

Folate Linked to Breast Cancer

2009-10-07T04:42:00.000-07:00

Folate, also known as folic acid, helps convert vitamin B12 to one of it's coenzyme forms and helps synthesize the DNA required for all rapidly growing cells. The need for folate rises considerably during pregnancy and whenever cells are multiplying, so the recommendations for pregnant women are higher than for older adults. Women past their childbearing years, however, may have a higher risk of breast cancer with the use of supplements.
Researchers studied more than 1700 women in 1993 with high blood levels of folate. Ten years later, the women with the highest amount of blood folate levels were at a 70% higher risk of breast tumors that respond to estrogen or progesterone than those with the lowest levels. It is also believed that folate actually "feeds the tumor."
What to do? Until more studies are done, play it safe. If you take a multivitamin:

Watch your cereals. Many breakfast/energy bars and cereals are fortified with folate or folic acid. If you typically eat more than one serving (about 1/2 - 1 cup) watch for cereals that contain 25 or 50% of the daily value for folic acid.
Go whole grain. White pasta, rice, and breads are fortified with 100 to 130 mcg of folic acid per cup. Whole grain bread, pasta and brown rice are not.
Don't worry about naturally occuring folate. The folate in orange juice, vegetables, beans and other foods isn't absorbed as well as the folic acid in fortified foods, so it's not a problem.

Just keep in mind than folate helps prevent spina bifida and neural-tube birth defects. So if you are, or could become pregnant, get at least 400 mcg a day of folic acid from a multivitamin or your food.
~ American Journal of Clinical Nutrition~

Lifestyle Links to Breast Cancer

2009-10-05T07:25:00.000-07:00

A study reported by the Journal of Clinical Oncology (2009) found that being obese, smoking, and drinking alcohol all increase the risk of breast cancer being diagnosed a second time in women previously diagnosed with the disease.

The researchers looked at the records of more than 1,000 women successfully treated for early-stage breast cancer. About 360 of the women were later diagnosed with a new breast cancer in the opposite breast (known as contralateral breast cancer). The researchers wanted to know if being obese, smoking, and regularly drinking alcohol contributed to the risk of developing a second breast cancer.

The risk of developing a second breast cancer was:

40% higher in women who were obese compared to women who weren't obese
almost doubled in women who drank seven or more alcoholic drinks per week compared to women who didn't drink alcohol or drank less
more than doubled in women who smoked compared to women who didn't smoke

The researchers also found that women who drank regularly AND smoked were more than 7 times more likely to develop a second breast cancer compared to women who didn't smoke or drink regularly.

If you have been treated for early-stage breast cancer, try to do all you can to lower both your risk of the cancer coming back AND your risk of a new, second breast cancer. Along with the treatment plan you and your doctor choose, a healthy diet and lifestyle can help keep these risks as low as possible:

Maintain a healthy weight and eat a low-fat diet that includes generous servings of fruits and vegetables.
Exercise regularly at medium intensity.
Don't smoke. If you do smoke, make the effort to quit.
Avoid alcohol.

Visit breastcancer.org. to learn about diet and lifestyle options to keep your risk as low as it can be.

Diabetes; Are You at Risk?

2009-09-27T18:43:00.000-07:00

Type I diabetes is the less common type of diabetes in which the person produces no insulin at all, and requires an external supply of insulin. It is considered an autoimmune disease. It frequently develops in childhood.
Type II diabetes is carbohydrate intolerance due to the body's inability to use insulin normally, to produce enough insulin, or both. Impaired glucose tolerance and type II diabetes are associated with excess body fat (especially "belly fat"), physical inactivity, and aging. Obesity aggravates insulin resistance: as body fat increases, body tissues become less able to respond to insulin. Most experts believe that the rising rates of diabetes and it's destructive consequences can be eased or even stopped by adopting healthy behaviors that include weight management and regular physical activity. Type II diabetes is the more prevalent type; about 85-90%. Cases have increased exponentially in the U.S. in recent years as a result of the obesity epidemic.
Insulin resistance is the condition where the body's cells fail to respond to insulin as they do in healthy people.
For those with type II diabetes, the American Diabetes Association's guidelines recommend:

Weight loss of 7% or more
150 or more minutes per week of physical activity
Percent of total calories from energy nutrients: 15-20% protein, less than 30% fat (10 % saturated), and approx. 50% from carbohydrates.

Sugar Free is not Carbohydrate Free

2009-09-24T14:53:00.000-07:00

People with diabetes do not need special foods. In fact, the foods that are good for you are good for everyone. The diabetic aisle in the grocery store can most likely be avoided. Special foods are not only costly, but labels are sometimes deceiving. If you are taking insulin, the prescribed amount will cover your daily carbohydrate intake, no matter what the form; including sugar.
Foods labeled as sugar-free, no sugar added, reduced sugar, and dietetic may still contain carbohydrate. Sugar is only one type of carbohydrate that affects blood glucose levels. Sugar free puddings, for example contain starch, which is a more complex carbohydrate. If you are carb-counting, look at the Nutrition Facts Panel instead of relying on claims on the front of the box.
If you don’t have a lot of time when reading labels, simply look at the total carbohydrate in a food. The total carbohydrate includes starch, fiber, sugar, and sugar alcohols. Using the amount of total carbohydrate will give you a pretty good number to use for carbohydrate counting. It is more helpful to check the total carbohydrate because it includes both sugar and starch. If you only look at the sugar content, you are not accounting for the starch in a food.
~American Diabetes Association~

Glycemic Index; Fad or Fact?

2009-09-21T06:29:00.000-07:00

Glycemic index is a measure of the extent to which blood sugar (glucose) levels are raised by a specific amount of carbohydrate-containing food compared to the the same amount of glucose and white bread.
In the not-so-distant past, it was thought that all carbohydrates were the same and they all had the same effect on blood glucose levels. It is now known that some types of simple and complex carbohydrates elevate blood sugars more than others. Carbohydrates that are digested and absorbed quickly have a high glycemic index and raise blood glucose to a higher level. Diets providing low glycemic index carbs have been found to improve blood glucose control in people with type II diabetes, reduce elevated levels of blood cholesterol, triglycerides, and increases levels of beneficial HDL cholesterol, as well as decreasing the risk of developing type II diabetes, heart disease, and some types of cancer. Foods with a high glycemic index may also cause a rapid spike in blood sugar which will cause an enhanced secretion of insulin from the pancreas. This in turn will cause a rapid reduction of blood glucose to the point of hypoglycemia (abnormally low blood glucose). This insulin response and chronic low blood sugar is refered to as reactive hypoglycemia. Reactive hypoglycemia has been shown to be a precursor to type II diabetes.
Foods with low glycemic index lead to a slower insulin response and a more stable blood glucose level. Protien and fats in combination with high glycemic foods help to slow the absorption of the carbohydrate, and can help ward off a rapid spike in glucose and the following sudden drop.
A low-glycemic diet is not recommended for weight loss (as in the South Beach diet), and has not been shown to lower blood glucose in type I diabetics over the long term. It is helpful, however, in avoiding the roller coaster "spike & drop" in glucose levels common for those with a sugar sensitivity such as reactive hypoglycemia, or those with type II diabetes. Low glycemic foods are typically complex carbohydrates, whereas high glycemic index foods are processed grains and simple sugars.
For a glycemic index of common foods and more information, see Free Glycemic Index Chart
Until scientists know more about the glycemic index, people with type I diabetes should eat healthy foods, whether or not they have a high glycemic index.

You Don't Have To Wear Birkenstocks To Be A Vegetarian!

2009-09-08T09:49:00.000-07:00

Vegetarianism is not a religion. People become vegetarians for several reasons, such as weight control, improved health, religion, taste preferences, or to oppose animal cruelty. There are several degrees of vegetarianism as well. If you are concerned about any of the above issues, there may be a vegetarian lifestyle to fit your individual needs.
You may become a "part-time" vegetarian simply by eating less meat. Most Americans consume more than enough animal protein to meet their nutritional needs. We could more than likely cut our consumption in half and still be well nourished. According to the American Dietetic Association's position papers, vegetarian diets are associated with reduced risk for obesity, heart disease, high blood pressure, diabetes, colon cancer, lung cancer, and kidney disease. Seventh Day Adventists, a religious group whose food ways center on a lacto-ovo-vegetarian diet, have a significantly lower mortality rate from cancer than the rest of the population, and are noted world wide for their longevity.

A semi-vegetarian substitutes white meats such as chicken and turkey breast for it's lower fat content, for red meats.
A Pesco vegetarian consumes fish as their main source of animal protein.
Ovo vegetarians consume eggs; lacto vegetarians consume dairy products; Ovolacto vegetarians consume both eggs and dairy.
The term "Vegan" applies to a strict diet containing no animal products. Some true vegans don't even wear animal products, such as leather and cosmetics containing animal fats. The more restrictive the diet, the more difficult it becomes to get the nutrients you need.

Vegetarians who plan their diets carefully can easily obtain all the nutrients they need to support good health throughout the lifespan, including athletes, pregnant & lactating women, and children. Protein usually is not the problem it was once thought to be in the vegetarian diet. Complete proteins are found in the animal products of the pesco vegetarian and the ovo/lacto vegetarian. Plant based proteins can provide all essential amino acids to the vegan, so long as the sources are varied. Not all plants contain the same amino acids. The vegan diet must contain plant foods that possess complementary proteins in order to receive a balanced distribution of the essential amino acids. The two most common plant foods that vegans can combine to achieve complementary proteins are legumes (nuts, beans, chick-peas) and grains (wheat, corn, rice, oats). Other deficiencies common with the vegan diet are Vitamin B12, Vitamin D, iron, calcium, zinc, as they are found primarily in animal products. Fortified cereals and soy milk should be included, as well as some vitamin supplementation. Iron and other minerals found in vegetables are not as easily absorbed due to the oxalates that naturally occur in plants. Special attention should be given to dietary practices that promote absorption of minerals.
Choosing to adopt a vegetarian diet is up to the individual and represents a significant change in dietary habits. As with all diet plans, do your research and consult with your health care provider. For more information, visit the Vegetarian Resource Group at www.vrg.org. Cooking vegetarian meals is less complicated with a guide. Easy Veggie Meal Plans (bottom of web page) is a great cookbook for beginners as well as the novice vegetarian. To order, Click Here!

Carbohydrate: The Most Important Energy Source for Exercise

2009-08-31T16:04:00.000-07:00

Carbohydrate supplies approximately 45-55% of the body's total energy (calorie) needs. Carbohydrate is also an essential fuel for prolonged sports. Exercise at high altitudes and in very cold temperatures also increase carbohydrate use. During very light exercise, fat is an important energy source. As exercise becomes more intense, carbohydrate becomes the preferred energy source as muscle glycogen (sugar) and plasma oxidation rates increase with every increment in exercise intensity. As the muscle glycogen is being used during exercise, blood glucose enters the muscle tissues. In turn, the Liver will release some of its glucose to help maintain or elevate blood glucose to prevent hypoglycemia.
As you initiate an exercise program, a major portion of your energy will be derived from your muscle glycogen stores. Lactic acid, a byproduct of glycogen metabolism produced in the muscle during intense exercise, may be released into the blood and carried to the liver for reconversion to glucose. The glucose may then return to the muscles to be used as an energy source or stored as glycogen. This is referred to as the Cori Cycle, or the working metabolism with-in the muscle cells. Lactic acid results from limited oxygen to the muscle cells during exertion; accumulation results in muscle fatigue, cramping or pain. To help relieve the pain, relax the muscles frequently to help the circulating blood carry the the lactic acid back to the liver for "recycling." Proper breathing during exercise is important to help prevent lactic acid formation. Beverages containing caffeine have shown to help relieve muscle soreness after exercise, and some athletes claim that Coenzyme Q10 has helped prevent lactic acid buildup, as it helps supply needed oxygen to the muscle cells.
A diet rich in complex carbohydrates not only have several major health benefits, but also help guarantee optimal energy sources for daily exercise training. There is no evidence that diets which restrict carbohydrate ( such as the Zone Diet) enhance training.