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
Thursday, January 5, 2012
Sunday, January 1, 2012
Edamame, Close Up
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.
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.
Thursday, December 8, 2011
Would Your Kitchen Pass Inspection?
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!
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!
Saturday, November 19, 2011
Coffee To The Rescue!
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
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
Sunday, November 6, 2011
Harvest The Flavor
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.
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.
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