Robyn's
Current facts and findings
(Monthly Insights):
Be Wise with
Plastics (September 2010)
Plastics seem to be
everywhere these days as they are cost effective and convenient.
After watching an episode recently on CNN on cookware and plastics
with Sanjay Gupta, M.D. I have researched my cookware and plastic
situation more closely.
The thing certainly is to reduce our plastics.
Look for natural alternatives such as solid wood, bamboo, glass,
stainless steel. Also look for items with less or no plastic
packaging. If you do buy plastic try to purchase those which can be
recycled (yogurt container)
The most common plastic containers have a resin
code in a chasing arrow symbol which is often located at the bottom
of the product. I will go through the types of plastics that we
should try to minimize in our lives/diet.
3 PVC (Polyvinyl Chloride, aka Vinyl)
Common Uses: Condiment Bottles, Cling
Wrap, teething rings, toys,
shower curtains.
Concerns: Can leach lead
and phthalates among other things.
Can also off-gas
toxic chemical
6 PS (Polystyrene, aka Styrofoam):
Common uses: Meat Trays, foam food
containers & cups
Concerns: Can leach carcinogenic styrene
and estrogenic alklphenols
7 Other this is a catch-all category which
includes:
PC (Polycarbonate): Avoid-Can leach
Bisphenol-A (BPA). It also includes ABS (Acrylonitrile Butadiene
Styrene), SAN Styrene Acrylonitrile, Acrylic, and Polyamide. These
plastics can be a safer option because they are typically very
durable and resistant to high heat resulting in less leaching. Their
drawbacks are that they are not typically recyclable and some need
additional safety research. New plant based, biodegradable plastics
like PLA (Polylactic Acid) also fall into the #7 category.
There are other plastics that we can look at as
well but the ones to toss in your Tupperware would most definitely
include #3,#6, and #7.
To reduce
calories, eat slowly… (August 2010)
In a study of April 2010, scientists found that
when a group of subjects were given an identical serving of ice
cream on different occasions, they released more hormones that made
them feel full when they ate it in 30 minutes instead of 5. The
scientists took blood samples and measured insulin and gut hormones
before, during and after eating. They found that two hormones that
signal feelings of satiety, or fullness-glucagon-like peptide-1 and
peptide YY-showed a more pronounced response in the slow condition.
Ultimately, that leads to eating less, as another study published in
The Journal of the American Dietetic Association suggested in 2008.
In that study, subjects reported greater satiety and consumed
roughly 10 percent fewer calories when they ate a slow pace compared
with times when they gobbled down their food. In another study of
3,000 people in the British Medical Journal, those who reported
eating quickly and eating until full had triple the risk of being
overweight compared with others.
In other words, experts say, it can’t hurt to slow down and savor
your meals.
THE BOTTOM LINE
Eating at a slower pace may increase fullness and reduce
calorie intake.
Reprinted from NY Times May 2010
Why have I
heard of the grain Bulgur? (July 2010)
This question is asked to
me at least weekly by a client when I recommend this grain. I
explain to people that bulgur is what is in the delicious Middle
Eastern dish tabouli.
Bulgur is a type of cracked wheat kernel that has
been precooked and dried. The grain is light and tan in color,
slightly chewy with a mild flavor which can work well in many dishes
and salads.
Bulgur is a great source of fiber 8 grams per cup
with close to 6 grams of protein. It cooks fast (in a sauce pan
double the liquid to the grain once you have rinsed it) and for
extra flavor sautéed onion and using chicken broth or the broth of
your choice works great!
What is this
grain Buckwheat? (June 2010)
Many of us that are not afraid of complex
carbohydrates, and have become educated on the importance of having
them in our diet, tend to eat the same one’s over and over.
I thought I would enlighten you with all of the
high fiber types of whole grain types of complex carbohydrates that
contain many nutrients.
Some of us are familiar with buckwheat in the form
of a pancake. It is actually known as a “pseudo cereal” that is part
of the rhubarb family. It also gives Japanese soba noodles their
wheat taste as well as French porridge kasha that same flavor too.
Buckwheat has high amino acid content, has 230
milligrams of potassium and 6 grams of protein per cup. It is also
gluten free, another grain that is supportive for those with Celiacs
Disease (a gluten intolerance).
The next time you bake muffins, or cook pancakes,
substitute half of your recipe’s whole wheat flour with buckwheat
flour. You will notice that you are satisfied sooner and sustained
longer.
The Wonder Grain of
Quinoa (May 2010)
Many of you do not know
how to pronounced (KEENWAH). This super grain is derived from the
Incas and happens to be a staple in the South American Diet. This is
the only grain that contains all nine essential amino acids which
makes it a complete protein. It is also gluten free so those
individuals who have Celiacs Disease or are sensitive to wheat would
benefit from this grain. Quinoa packs about eight grams of protein
per cup.
This grain is easy to prepare. If you know how to
make rice then you are on your way to quinoa. Just add some sautéed
greens to it or your protein source the way you would with rice. The
great part of the preparation is that in the
US
most of the quinoa has been prewashed to avoid the inconvenient step
of the additional rinse so that part is unnecessary. It could also
be used as a substitution of bread crumbs in a dish.
Bon Appetite!
Exercise and our Appetite (April 2010)
Does exercise increase
our appetite significantly that
post-workout binge eating quickly
replaces the burned off calories? Not
necessarily, as a study finds that
exercise can make people hungry, but
meals after a trip to the gym are more
satisfying which leads to eating less.
Overweight and obese participants
exercised for 12 weeks in a laboratory
setting, with a goal of expending 2,500
calories per week. After each session,
breakfast was served. While participants
reported their overall hunger increased
as they shed pounds, they felt more
satisfied after a meal than they had by
the same sized meals at the study’s
start, no matter how much weight they
lost. This may be just one more way
exercise helps people lose weight and
keep it off: by making the bodies feel
full with less. Researchers speculate
that exercise may intensify the body’s
natural system of regulating appetite
and lead to the increased sense of
fulfillment.
Source: American
Journal of Clinical Nutrition, October
2009
Spice your meals up with Spices and
Herbs!
(March
2010)
Did you know that ½ tsp. of
ground cinnamon has as many antioxidants
as ½ cup of raspberries? Or ½ tsp. of
oregano leaves has as many antioxidants
as 3 cups of fresh spinach?
Studies show that
antioxidants provide a range of benefits
including supporting our immune system.
They also play a role in reducing
inflammation, which is increasingly
recognized as a first step in chronic
diseases.
The following seven
spices have been known as the ”Super
Spices”. Listed below is a snapshot of
what these spices could do for you.
Spice/Herb
Research Focus
Cinnamon
Blood Sugar Regulation
Ginger
Gastrointestinal symptoms, muscle
pain
Oregano
Inhibit bacterial growth,
inflammation
Red Peppers Satiety and metabolic Rate
Rosemary
Inhibit inflammation, cognitive
function
Thyme
Reduce cell damage caused by free
radicals
Turmeric (yellow
curry)
Inflammation, heart health,
cognitive function
High-Carb Diets Improve Mood (February
2010)
There seems to always
be the controversy regarding a high carb
diet or a high protein diet for weight
loss. I don’t believe in diets, rather
than helping my clients change their
relationship with food.
I can’t deny research
studies that come out, so I thought this
months article would be about a study
that was out a few months ago.
Australian
researchers have concluded that people
who were on low carb diets were in worse
moods. The high carb diet and high
protein diet both lost an average of 30
pounds, which was slightly more than in
studies of this type.
Maintaining
the low carb diet seemed to be a problem
long term, which caused a change in
one’s mood.
It is speculated that
mood change could be biological (makes
sense to me-they are lacking energy). A
low carb diet can cause a drop in levels
of the brain chemical serotonin. Low
serotonin levels are linked to
depression.
It also seems likely
if one is depressed they can gain they
weight back and emotionally overeat.
The bottom line is
high carb diets are better for one’s
mood and it is better to not diet and
learn how to eat when we are hungry and
stop when we have had enough with
honoring what we are in the mood for.
Source: LA Times November 10, 2009
Walk it off!
(January
2010)
You can reduce the
effect of a post-meal blood glucose
spike by taking a after walk. In a small
study, researchers at
Old
Dominion
University
in
Virginia
found that participants’ post meal blood
glucose reading was lower when they took
a 20-minute stroll after than when they
walked before eating.
Source: Journal of the American Medical Directors Association, July,
2009
Help! The gingerbread man is calling my
name…(December 2009)
You make it through
Thanksgiving and now arrive at work and
we are in the midst of December. Your
clients and colleagues are sending thank
you goodie baskets to the office as well
as bringing the leftovers from their
home that they do not want. How do you
manage during this difficult time?
Contrary to popular
belief most people gain five to ten
pounds from Thanksgiving through new
Years. During adult lives the average
weight gain is 0.4-1.8 pounds per year.
The reality of what the weight gain is
over the holidays is about
one pound. That is minimal in the
big picture but the problem is more that
it is not lost over the year and more
importantly the individual has never
addressed their relationship with food.
Here are some tips to
help you and your clients stay above
water over this challenging time:
1.
Do not go
to a party hungry.
I always recommend to
my clients treating the day as normally
as possible without skipping a meal. It
is helpful to even have a snack before
the event so then one may take an
inventory of all the possible options
and be able to check in with their
hunger level before they unconsciously
start making a plate of food.
2.
Bring some
type of treat to the office if the
treats that are in the office are
trigger foods.
Some of us say I can have one piece of
that brownie, but before you know it,
you have broken off many pieces of that
brownie and that brownie has eaten you,
instead of you eating that brownie. I
think many foods may be a trigger food,
especially if you have not made peace
with that food and learned how to
legalize it.
Perhaps
taking that treat in its
entirety, sitting down with it
and just focusing on eating that treat
without any distraction would be a way
to work it in. Remember one food is not
a deal maker or deal breaker.
3.
Have what
you truly want
I
believe emotional satisfaction is
equally as important as physical
satisfaction. If you are saying “I am
not eating carbs” and you find your self
just eating sliced turkey and roasted
brussel sprouts (which can get boring)
you may find yourself “picking” when you
are cleaning up the kitchen, or
“sneaking” a piece of pumpkin pie,
instead of just giving yourself
permission to have it in the first
place.
4.
Do not skip
a meal
When one does not
overeat, we tend digest our food in a
3-4 hour duration.
If we have regular eating intervals,
then we will create a stronger working
metabolism. This will allow us, to stop
and pause when eating to assess how
hungry we are, are we satisfied or
eating just to eat? These are some of
the questions that are important to
begin asking oneself.
These tips are a
handful of many to allow you to coast
through the holidays. I am happy to work
with any of you for more support or your
patients. Have a healthy holiday and New
Year!
Are you having a Snack Attack? (November
2009)
Commercials do sell
products, which is bad news when so many
TV ads are for unhealthy foods.
Researchers found that kids ages 7 to 11
ate 45 percent more while watching a
half-hour cartoon interspersed with ads
for food than those who watched the same
cartoon with ads featuring non-food
items.
Another
experiment showed that adults ate more
while watching TV shows with snack food
ads than those with ads promoting
healthful foods or good nutrition.
Source:
Health Psychology, July 2009
What is Agave Nectar? (October 2009)
I
hear clients share with me how they add
Agave Nectar to their tea, cereal, and
fruit or use it in baking, but is it any
better than sugar?
Agave
Nectar is somewhat sweeter than sugar,
so use between a quarter and an eighth
less agave nectar than if you were
cooking with regular sugar. The
lighter, golden version tastes syrupy
while the darker, amber variety has a
more intense has a more intense honey
flavor.
Agave
nectar is not carbohydrate or calorie
free; it has the same amount of calories
and carbs as sugar. But since it’s a
food with a low glycemic index the syrup
won’t raise your blood glucose levels as
much as sugar or honey does. Plus, it’s
sweeter than sugar, so you’ll use less.
Sweetening with agave nectar is easy to
do is you’re adding it to a hot
beverage. When you are baking it becomes
more complicated when you start baking
with the syrup. To adjust a recipe,
replace each cup of sugar with
two-thirds to three-quarters cups of
agave nectar, and then reduce all other
liquids in the recipe by a quarter.
Lower your oven temperature by 25
degrees to prevent burning, and shorten
the cooking time on cookies by 3 to 5
minutes and cakes 7 to 10 minutes.
Agave
can still elevate one’s blood sugar if
you have diabetes, so it may not be any
better than sugar, as the various
sweeteners (honey, sugar, agave, high
fructose corn syrup, cane sugar) are
still glucose in the end (aka: sugar).
Facts on Sugar
(September 2009)
Did
you know there are 142 pounds of added
sugar and sweeteners that the average
American eats per year?
Did
you know that there are 16 calories in a
teaspoon of sugar?
Did
you know there are 26 numbers of
different sweeteners on the market,
including artificial ones?
Did
you know there are 30 teaspoons of added
sugars and sweeteners the average
American eats per Day?
Clarifying Myths about Sugar
(August 2009)
In my private practice about 40% of my clients have
diabetes. It seems to be a misconception
that eating sugar or having a craving
for sweet foods is what has caused their
blood sugar problem.
One of the hallmarks of the disease is
elevated blood sugar, so many people
assume what they are eating has
contributed to diabetes. Sugar does not
literally go from mouth to bloodstream.
The exact trigger for diabetes isn’t
well understood, but genetic and
lifestyle factors- such as being
overweight and sedentary appear to play
key roles.
The truth about diabetes is that staying
at a healthy weight lowers your diabetes
risk regardless of how much sugar you
eat. This does not mean go out and eat
sugar rich foods if you have the
tendency to have elevated blood sugar.
Another myth is that eating sugar causes
one to break out or cause wrinkles.
Eating a lot of sugary foods can trigger
chronic low level inflammation
throughout your body, which sends the
aging process into overdrive. Sugar’s
inflammatory effects create free
radicals which wear down elastin,
another skin saving protein.
Pack your diet with produce, herbs,
spices, oregano, cinnamon, ginger and
turmeric. They all have antioxidant
properties and fight wrinkles.
Many people believe eating sugar will
make them fat which are false. In fact
eating too many calories can cause ones
weight too increase, whether they come
from brownies or broccoli? When was the
last time you overate broccoli? Sugary
foods tends to be high calorie and easy
to overeat. They cause a spike in blood
sugar; follow by a sudden drop that can
leave you feeling depleted and hungry.
The facts about sugar are that if you
limit less than 10 percent of your daily
calories to added sugar that is great!
What that would look like is the
following: If you ate 1,800 calories
that is 180 calories from sugar or 11 ¼
teaspoons.
What is the Best Produce to Buy Organic?
(July 2009)
To buy or not buy organic, that is the
question. Produce are the foods that can
contain trace levels of pesticides.
According to the FDA’s pesticide Residue
Monitoring Program, which collects and
tests random samples of domestic and
imported foods, fruits and vegetables it
is known that they have 54.9 percent of
fruit and 23.8 percent of vegetables.
Studies have shown certain types of
produce are consistently high in
pesticide levels, which may make
varieties a suitable alternative.
Organic produce cannot be genetically
modified, irradiated, or cloned. They
must be grown or produced without
chemical pesticides or fertilizers, and
in livestock without the use of
antibiotics or hormones.
The recommended produce to buy organic
include: strawberries, cherries, apples,
grapes, nectarines, peaches, spinach,
celery, carrots, lettuce (all
varieties), bell peppers, and potatoes.
Eating to Burn Fat
(June 2009)
Research has shown that bodies of
overweight people don’t burn fat as
efficiently as those of thin people, but
a new study found that eating
high-protein breakfast and lunch may
level the playing field. Protein-packed
meals seemed to boost the fat-burning
capacity in obese individuals. The
opposite effect was seen in lean people,
in whom fat storage was more likely
after a high-protein meal. Source:
Nutrition and Dietetics, December 2008
The Truth about Probiotics
(May 2009)
You have probably seen
the word on containers of yogurt, but
what exactly are probiotics? They are
“good” bacteria that aid digestion and
help us aid fight off “bad” bacteria
that cause illness. A few probiotic
enhanced food products may settle the
occasional stomachache. A reputable
website which tells the consumer which
supplements are reputable is:
www.consumerlab.com.
I share this website with all of my
clients and check to see if the
supplements that they are taking contain
what they claim since the FDA does not
regulate supplements and anyone can put
one out. I subscribe to this service as
they will not disclose everything to the
consumer if one wanted to check it out.
A probiotic may be beneficial if you are
on an antibiotic. Taking probiotics can
help replace whatever “good” bacteria
that have been wiped out by the drug and
prevent diarrhea (a common side effect).
A recent study from Johns Hopkins
Bloomberg School of Public Health, in
Baltimore, revealed that taking
probiotics reduces antibiotic related
diarrhea by 52% compared with placebo
pills.
When traveling to an unfamiliar place,
probiotics can ward off uncomfortable
reactions from food and water that may
not agree with your system.
Probiotics can also be helpful for those
suffering with IBS. Research has shown
that probiotics, along with drugs, may
provide extra relief to those with this
chronic condition.
What is the difference between “Sugar
Free”
and “Sugar Alcohols”? Are there better
choices than food sweetened with sugar?
(April 2009)
Sugar alcohols (also called polyols)
such as sorbitol, polydextrose, isomalt,
and hydrogenated starch hydrolysates are
not technically sugar, but they provide
sweetness in foods just as sugars do.
Sugar alcohols are only partially
absorbed in the small intestine, so they
supply only about half the calories as
equal amounts of regular sugar while
sometimes causing diarrhea, especially
in children. On the other hand, sugar
alcohols also do not raise blood glucose
levels as much as equal amounts of
sugar, and as a result they’re often
used in foods advertised to people with
diabetes.
However, in the amounts that are likely
to be used in a serving of food, sugar
alcohols may not make much of a
difference and may offer little benefit
over sugar in some foods. You must
really read nutrition labels to find
out. For example two sugar free Oreo
cookies (also one serving) sweetened
with sugar alcohol contain the same
amount: 16 grams of carbohydrate and 107
calories.
As you can see, it is important to read
nutrition labels and compare the
carbohydrate and calorie content of
foods sweetened with sugar alcohols with
those of their counterparts that contain
regular sugar. If you find there isn’t
much of a difference, you may want to
select the food based on your personal
taste. Just don’t forget to compare the
serving sizes.
The Incredible Cranberry (March
2009)
Cranberries have a lot more to offer
than holiday tradition, Diane McKay,
Ph.D, a nutrition expert at Tuft
University in Boston, says preliminary
studies suggest phytonutrients,
including antioxidants, in cranberry
products may improve heart health by
helping to:
*Increase HDL (good)
cholesterol
*Lower LDL (bad) and total
cholesterol
*Minimize plaque in your
arteries
*Limit the formation of
blood clots (a stroke risk)
*Improve the functioning of
cells lining arteries, which helps
control blood pressure and
minimize atherosclerosis
McKay
recently reviewed several cranberry
studies, including some financed by
Ocean Spray. She said most studies are
conducted with low-calorie cranberry
juice or powder, so the benefits of
cranberry sauce, a holiday favorite,
aren’t proven. It is recommended to make
your own cranberry sauce so then you can
control the sugar content and the
calories.
When Fruit and Meds Don't Mix (February
2009)
If you
want to get rid of a sinus infection,
don’t wash those antibiotics with a
glass of juice. Researchers from
Canada’s University of Western Ontario
found that orange, grapefruit and apple
juices can decrease the effectiveness of
certain medicines, such as those for
allergies (antihistamines), high blood
pressure (beta-blockers), and infections
(antibiotics). “These juices contain
compounds that prevent the transport of
drugs into the bloodstream,” says study
author David Bailey, Ph.D. Grapefruit
juice may also prevent enzymes from
metabolizing the medication, increasing
the side effects. To stay safe, swallow
your medicine with water and wait four
hours before opening a juice carton.
Fuller Fat
Researchers at the University of
California, Irvine, have discovered why
avocados, nuts and olive oil are more
filling than other foods. Their
unsaturated fats trigger the release of
a compound called oleoylethanolamide (OEA)
in our small intestine, activating a
brain circuit that makes us feel more
satisfied for longer.
What is the Latest on the Consumption of
Nuts, Seeds and Corn in Diverticular
Disease? (January 2009)
People
with Diverticulitis have been
recommended to avoid nuts, seeds and
popcorn for years. Research currently
shows that consuming nuts and popcorn
twice per week appeared to have a
protective effect against
diverticulitis, report researchers in
the August 27, 2008 issue of Journal of
the American Medical Association.
Researchers analyzed the self reported
data of 47,228 men from the Health
Professionals Follow-Up Study
(1986-2004) who were free from
diverticular disease, cancer, and
inflammatory bowel disease at baseline.
Overall 27% reported eating nuts at
least twice a week, while 15% consumed
corn and popcorn. During 18 years of
follow-up, there were 801 new cases of
diverticulitis and 383 new cases of
diverticular bleeding. The bottom line
was that nut, corn, seed and popcorn
consumption was not associated with an
increased of new diverticulitis or
diverticular complications. In fact, the
men with the highest intake of nuts had
a 20% lower risk of developing the
disease compared to men with the lowest
intake. In addition, the guidelines
state that the seeds in tomatoes,
zucchini, cucumbers, strawberries and
raspberries, as well as poppy seeds are
generally considered safe.
Healthier Holiday Traditions (December
2008)
|
Traditional Dish |
Typically Made With |
Instead Try |
|
|
|
|
|
Sweet Potatoes |
butter & brown sugar |
orange juice & ginger |
|
|
|
|
|
Stuffing |
butter/sausage |
smoked low-fat sausage, |
|
|
|
wild mushrooms |
|
|
|
|
|
Brussels sprouts |
bacon/bacon fat |
vinaigrette dressing |
|
|
|
|
|
Tossed Salad |
cheese, bacon, |
mustard greens, romaine |
|
|
mayo-based dressing |
vinegar based dressings |
|
|
|
|
|
Cranberry sauce |
lots of sugar |
reduce the sugar, |
|
|
|
add walnuts & raisins or |
|
|
|
dried blueberries |
|
|
|
|
|
Cookies |
butter, eggs, chocolate |
meringue cookies made |
|
|
|
with egg whites |
Soy and Male Fertility (November 2008)
Men who
eat soy have fewer sperm than those who
don’t, according to a new study. Soy
foods such as tofu, soy milk and some
veggie burgers have been shown to have
many dietary benefits. But they happen
to be high in isoflavones, a dietary
compound that can act like estrogen.
This is one reason soy is a suspected
male infertility agent. The association
was stronger for overweight and obese
men with sperm counts on the higher end
of the spectrum. Some previous studies
have failed to find this link between
isoflavones and sperm quantity. But,
according to the authors, this is the
largest human study to date. Source:
Human Reproduction, July 23, 2008.
The Battle of the Berries (November
2008)
Every week
there seems to be a new berry aiming to
have the status as the one with the most
antioxidants, the chemical compounds
that protect the body against
cell-damaging, disease causing free
radicals. The latest challenger is Acai.
To see how some popular berries compare,
check out their antioxidant scores
below.
|
Berry |
Serving size |
Antioxidant Score (ORAC) |
|
|
|
|
|
Acai (frozen) |
½ cup (1 pack) |
About 10, 000 |
|
Blueberries (fresh/frozen) |
1 cup |
9,697 |
|
Cranberries, frozen |
1 cup |
9,584 |
|
Blackberries, fresh/frozen |
1 cup |
7,700 |
|
Raspberries, fresh/frozen |
1 cup |
6,005 |
|
Strawberries, fresh/frozen |
1 cup |
5,151 |
What about the
new “Superfood” Acai Berry?
(October 2008)
The Brazilian Acai berry is
only one of the “Super Berry” family that includes pomegranate, goji berry (aka:
wolfberry), mangosteen and the Chilean macqui berry. The first
qualification is that the berry must be an exotic “berry type” fruit
(cranberry, blueberry, bilberry, raspberries, strawberry are not members).
The Acai
berry may have higher phenolic
antioxidant content than a blueberry
there is no scientific evidence that
there are more health benefits to had by
this alone. Many acai containing
products make extraordinary, yet
unsubstantiated claims, protected by
fine print: “These statements have not
been evaluated by the Food and Drug
Administration. This product is not
intended to diagnose, treat, cure or
prevent any disease.” One 500-milligram
tablet for example claims that the berry
can help to enrich the vitality of your
body and soul.”
Acai is
also rich in polyunsaturated fats, which
makes it higher in calories than most
North American fruits, and contains
fiber, vitamin E, calcium, copper,
potassium and magnesium. Because it is
shipped from abroad, finding whole acai
fruit is rare in the United States; it
usually comes in the form of juice,
blended with other tropical juices.
Many of my
clients have asked me about Mona-vie
a juice containing 19 fruits including
acai. It is sold through multi-level
marketing companies. One can purchase
any acai juice as this Mona-vie
juice is quite expensive $40 for a 750
milliliter bottle and pretty caloric. If
you are interested in incorporating this
superfood into your diet any acai juice
can be added but limiting it to a 4-6
ounce serving would be recommended.
The Truth Behind
Water Bottle Health (September 2008)
Drinking water
from your reusable water bottle you felt virtuous. Then came the news:
A study from the National Toxicology Program warned that bisphenol A (BPA),
a chemical found in hard plastic called polycarbonate (look for a number 7
inside the recycling symbol), was linked to precancerous tumors and
hormonal changes. BPA is most often found in water bottles, baby
bottles, food containers, and the lining of metal cans. “Even
in low doses, BPA, has an estrogen-like effect on the body,” says
Scott Belcher, Ph.D, as associate professor of pharmacology at the University of
Cincinnati. Play it safe by opting
for glass, polypropylene, or aluminum bottles, like those made by Sigg (mysigg.com).
Shape Magazine August, 2008
Does Splenda
Contain Chlorine and is it Unhealthy? (August 2008)
It is true
that Splenda is made using Chlorine, which sounds scary, but the sugar
industry warns that you are actually “eating chlorine” when
consuming sucralose, the chemical sold as Splenda. Plain sugar is
transformed into sucralose by substituting three chlorine atoms for
hydrogen, creating a substance that is not digested by the body, so
it’s effectively calorie free and that’s 600 times sweeter than
sugar. There is no evidence that the chlorine atoms in sucralose are any
more dangerous than they are in, say sodium chloride (ordinary salt). Before
giving sucralose the OK, the US Food and Drug Administration reviewed more
than 110 human and animal studies demonstrating its safety.
Leafy Greens Cut
Lung Cancer Risk by 50% (July 2008)
Spanish
researchers report that a daily serving of green leafy vegetables rich in
flavonoids and vitamins A and C, may cut your risk of lung cancer in half.
But don’t think you can just pop a pill and get the same protective
benefit: In a second new study, University of Washington scientists founds
that people taking vitamin supplements were just as likely to develop lung
cancer as those not taking vitamins. In fact, in smokers, certain vitamins
actually increased the risk of developing the disease.
Fruit
showed no protective benefit against lung cancer, regardless of the level of
consumption.
Omega- 3's Fight
Parkinson’s (June 2008)
Parkinson’s
is a degenerative disease affecting speech and motor skills. A study by
researchers at Universite Laval in Quebec City, Canada, showed that a diet
high in omega- 3 fatty acids (found in salmon and flaxseed) may protect
against and slow down the progression of this illness, while a diet high in
omega-6 fatty acids (found in foods like vegetable oils and animal fats)
may create a fertile environment for Parkinson’s. You should get a four-to-one
ratio of omega-6s to omega-3s, but Westerners consume a whopping 10 to 20
times more omega-6s than omega-3s. So, try switching up that steak once or
twice per week for wild Alaskan salmon, skipping fried foods and veggie oil
based spreads, and adding flaxseed or flaxseed oil to your daily yogurt or
smoothie to boost omega-3 counts.
Good News About
Whole Grains (May 2008)
Getting two
or more serving of whole grains every day may cut your risk of pancreatic
cancer by about 40 percent, according to a study by researchers at the
University of California, San Francisco. On the flip side, people who ate
two or more servings of donuts every week had an increased risk of this
cancer.
What is Inulin?
(April 2008)
Inulin has
been added to various foods lately. Clients have been asking me about it in
my private practice and I thought it would be great to discuss what it
is. Inulin is a type of soluble fiber that acts as a prebiotic,
feeding the good bacteria in your gut. It can add bulk to many foods
without contributing many calories (less than 1.5 per gram), manufactures
have started using it to replace some of the sugar and fat in products like
yogurt, cookies and granola. Not only could inulin help you increase
the amount of calcium, magnesium, and iron your body absorbs, it also may
help lower your cholesterol levels, according to a study published in the
Journal of Nutrition. If you decide to try new foods with inulin (which
could be listed on a label as chicory root), introduce them slowly, as some
people have reported mild abdominal discomfort.
Tomato Products
Reduce LDL Cholesterol by 13% (March 2008)
The
British Journal of Nutrition published a study focusing on 21 healthy volunteer
with normal cholesterol readings. They consumed a tomato free diet for the
first three weeks, then a three week “high tomato” diet that
included 30 milligrams of ketchup and 400 milliliters of tomato juice
daily. That is about two tablespoons of ketchup and one and two-third cups
of tomato juice.
The
subjects’ cholesterol levels were then re-measured and found to have
dropped significantly; total cholesterol level fell nearly 6% on average.
The LDL cholesterol dropped decreased nearly 13%.
Go Three for Omega
3! (February 2008)
Did you know
there are three types of Omega 3-Fatty Acids?
EPA (Eicosapentaeonic acid):
This is the most abundant in seafood and fish oil concentrates. Research
suggests that this omega 3 fat has anti-inflammatory effects, and according
to a new study in Atherosclerosis, helps to prevent fatty plaques
from building up in arteries.
DHA (Docosahexaenoic acid):
This is found is seafood, breast milk and added to fortified foods (yogurt,
eggs). This omega-3, which concentrates in the brain, has been associated
with higher IQ scores in children whose mothers consumed plenty of it
during pregnancy.
ALA (Alpha-linolenic acid):
found in plants, most abundant in flaxseed, walnuts, canola oil. Most that
you eat is burned for calories but some is transformed into the other two
omega-3s.
Fish and the
safety of it (January 2008)
Adult women
should aim for roughly seven grams of EPA and DHA from fish per week. Here
is a list of the different kinds of seafood that provide one gram per day.
The websites that will keep you current on the safety of fish and whether
it is safe to eat your favorite fish are the following websites:
www.fishonline.org
www.oceansalive.org
www.seafoodchoices.com
|
Fish
(3 oz. cooked)
|
Omega-3s
EPA/DH (g)
|
Fish
(3 oz. cooked)
|
Omega-3s
EPA/DH (g)
|
|
Mackerel,
Atlantic
|
2.2
|
Halibut
|
0.5
|
|
Herring
|
1.8
|
Crab,
Blue
|
0.5
|
|
Salmon,
Atlantic
|
1.7
|
Lobster,
Spiny
|
0.5
|
|
Salmon,
Chinook
|
1.5
|
Tuna,
Fresh or frozen
|
0.4
|
|
Salmon,
Sockeye
|
1.2
|
Oysters
|
0.4
|
|
Salmon,
Canned Pink
|
1.0
|
Tuna,
canned, light
|
0.3
|
|
Shark
|
0.9
|
Shrimp
|
0.3
|
|
Trout
|
0.8
|
Haddock
|
0.2
|
|
Mussels
|
0.7
|
Catfish
|
0.2
|
|
Tuna,
canned, white
|
0.7
|
Tilapia
|
0.2
|
|
Swordfish
|
0.7
|
Cod
|
0.1
|
|
Sea
Bass
|
0.7
|
Mahi
Mahi
|
0.1
|
Chocoholics time
to celebrate! (December 2007)
Research shows that hot cocoa packs more of an antioxidant punch than green
tea, black tea, or red wine. However, typical cocoa mixes use a treated
form of cocoa that has fewer antioxidants. Look for gourmet mixes
with natural (untreated) cocoa, or make your own with store-bought natural
cocoa, stevia and milk.
Dark
chocolate has been shown to reduce blood pressure slightly so it may
actually be healthy for your heart. Don’t gorge though. The
study’s participants ate about 30 calories worth each day which is
the amount found in 1 ½ Special Dark Hershey’s Kisses.
What about Probiotics?
(November 2007)
Probiotics
help stave off urinary tract infections and keep your digestive system
smiling, which helps to reduce and prevent constipation, diarrhea and
bloating. In a study out of Finland, women who consumed dairy products
containing probiotic bacteria three or more times a week were about 80
percent less likely to be diagnosed with a UTI in last five years than
those who did so less than once a week. The probiotics may hinder the
growth of E. Coli in the urinary tract, reducing the risk of infection.
Look for a brand
of yogurt that contains cultures beyond the two needed for fermentation
process Lactobacillus (L.) bulgaricus and Strepotococcus thermophilus.
Those that have reported stomach soothing benefits include Bifidus regularis
(exclusive to Dannon Activia), L.reuteri (only in Stonyfield Farm Yogurts),
and L.Acidolphis (in Yoplait and several other national brands). New
technology means that probiotics may be added to shelf stable products like
cereal and energy bars, but be wary about claims of cultures in frozen
yogurt, as probiotics may not survive the heating process very well.
The Goji Berry
– also known as the “Longevity Fruit” (October 2007)
This fruit has
been part of Chinese medicine for centuries. It is also known as wolfberries.
Gojiberries have been used for dry skin, muscle strength, nosebleeds,
irritability, back pain, low sexual function, liver and kidney disorders,
macular degeneration, cancer and blood disorders. The most
popular use is as an anti-aging supplement. Goji
Berry is a dried fruit which researchers
have theorized can help reduce blood sugar and cholesterol levels. There
are active ingredients in the root bark and in the goji berries themselves
that may help do this.
Medicinally, Goji
berry can be prepared as a tincture, 3-4 tablespoons per daily, or as a
tea. They are relatively safe and no person should consume more
than 10-30 grams of Goji fruit per day due to the high content of selenium
which can be toxic. Pregnant or lactating women should not consume foods
consume foods containing Goji berries.
Trans Fats (aka:
Hydrogenated) and Saturated Fats (September 2007)
The new label
changes that occurred last January, 2007, regarding saturated fats and
Trans fats, are still not completely clear. Below is a great link on the
American Heart Association "Face the Fat"
website which explains why Trans Fats (aka: “Hydrogenated
Fats”) and saturated fats should be avoided. You'll find it
here: BADFATSBROTHERS
Making Cauliflower
More Colorful (August 2007)
You might be
getting your beta-carotine from cauliflower-orange colored
cauliflower. Scientists from the USDA’s Agricultural Research
Service at Cornell
University recently
pinpointed and duplicated the gene-dubbed “Or,” as in “orange”-that cues the
vegetable to produce beta-carotene. Switching “on” the gene not only
boosts the level of beta-carotene, but also turns cauliflower from the
familiar white to a carrot-like orange.
You body can use
dietary beta-carotene to make vitamin A, a nutrient many Americans don’t get
enough of from food.
Starbucks Slims
Down (July 2007)
Your morning latte’
just got a bit lighter-at least, if you get your java fix at Starbucks, the
nation’s largest coffeehouse chain.
The company
announced that by the end of the year it will replace whole milk with 2%
milk in espresso concoctions at all its North American outlets.
Customers can still request whole milk, but the reduced-fat option will now
be the default for all Starbucks drinks. Think twice, though, before
bucking the low-fat trend: A 16-ounce “grade” latte’ beverage made
with whole milk packs 260 calories, compared to 190 calories in the new
2%-milk version.
Of course,
if you really want to cut calories and fat, you could opt for an
“Americano” coffee instead-no milk and no sugar means zero
calories and zero fat.
How to Grill
Wisely (June 2007)
Some studies show
that people who frequently eat grilled or broiled muscle meats (red meat,
poultry and fish) have higher rates of colorectal and breast cancers.
Researchers have identified carcinogens that develop while meat cooks over
flames and high heat. There substances are known are heterocyclic
aromatic amines (HAAs and HCAs).
By themselves,
HCAs are not carcinogenic. But digestive enzymes in our bodies turn them
into a potential problem. Tips to help reduce any potential problems
would include marinated for at least 30 minutes first. Research shows that
marinating may reduce the amount of HCAs. Don’t use the same
marinade for sauce, because it will have harmful bacteria from raw meat.
Also remember to
choose lean cuts of meat, with cutting any visible fat, cover the grill
with punctured aluminum foil and turn the meat with tongs or a
spatula. Grill for less time by partially pre-cooking the meat,
poultry or fish in the oven or microwave. Then briefly grill if for
flavor. Also avoid charring by flipping meat frequently frequently and
cooking at a lower temperature. If it does char, cut away the
blackened parts before eating.
Finally grill
veggie burgers, tofu, vegetables, and fruits which don’t produce
carcinogens when grilled.
The Anti-Cancer
Fighters of Berries (May 2007)
One of the main
families of phytochemicals in berries is phenols. As we age, our
system becomes less reactive to deal with reactive molecules called free
radicals. They cause
oxidative stress. Berries have large amounts of plant compounds called
phenols and good antioxidant properties.
Phenols fight
cancer on several levels. Last November, California scientists founds that
extract from cranberries, blackberries, black raspberries, blueberries, red
raspberries, and strawberries inhibited growth and stimulated death of human
oral, prostate and colon cancer cells in test tube studies. It is recommended
to consume three to four half cup servings of berries per week of berries
which may boost your diet protective ability.
Fatty Fish Consumption
Associated With Lower Risk of Kidney Cancer in Women (April 2007)
Preliminary
research suggests that higher consumption of fatty fish in women is linked
with a lower of renal cell carcinoma, a common form of kidney cancer
according to a recent issue of The Journal of the American Medical
Association.
Fatty
fish such as salmon, herring, sardines, and mackerel have 20-30 times the
amount of DHA, EPA; Omega-3 polyunsaturated fatty acids have been reported
to slow cancer development. These fish also have three to five times
higher vitamin D content than lean fish.
What about the
Pomegranate? (Mar 2007)
This fruit has
been growing in popularity from, juices, to ice creams, to chicken
sausages, to chewing gum to and chocolate truffles. Statistics show
that 200 new pomegranate products entered the market place in 2005.
Studies focus on
the antioxidant qualities. Pomegranates contain high levels of
polyphenols which are the antioxidants responsible for anti-inflammatory,
anticancer and antiathersclerotic properties. The main polyphenols found in
the fruit include Ellagic acid, Ellagitannins, and Punicalagin.
Punicalagin may be responsible for 50% of the powerful antioxidant
properties in the juice. Most of the benefit is derived from the specific
juice preparation, and consumption of the fruit would not contain the same
benefits.
Having a daily
dose of 8 ounces of Pomegranate juice per day would be recommended to
achieve high amounts of antioxidants as well reduction in total cholesterol
and LDL, The ratios of LDL to HDL and total/HDL cholesterol may
improve. Pomegranates have been shown to help with skin repair
as we may see more beauty products containing this wonder fruit.
More Evidence to
Eat Variety (Feb 2007)
When it comes to
eating fruits and vegetables a new study has found that eating a little of
a lot may provide more health benefits than focusing on specific foods,
even if those foods contain potent antioxidants. The August edition of the Journal
of Nutrition found that a wide variety of fruits and vegetables
significantly reduced DNA oxidative damage, while a diet focusing on a few
fruits and vegetables did not.
Discover Your
Stomach Signals (Jan 2007)
As the New Year
has approached us, I like to suggest to my client’s reasonable goals
that they may set for themselves instead of creating rigid food
rules. Unfortunately just telling yourself to eat when you are hungry
and stop when you are full is not that helpful. “Appetite
Monitoring” would be a more efficient approach than food monitoring.
Food monitoring is often used as a weight loss strategy, but appetite
monitoring is more effective in getting one to focus on what is happening
when you eat. This shifts from the focus of what foods you should or
shouldn’t eat.
Appetite ratings
or levels are based on how you feel, so there is no right or wrong way of
doing this as this may feel different at first. This approach will help one
get on the normal eating path, regardless of why you have been having
difficulties with food.
Tips for the
Holidays (Dec 2006)
The holidays can be
a challenging time centered on treats and cocktails. Here are some
strategies that can make this time more tolerable: First, if going to
a party, have a snack beforehand to take the edge off and may result in
avoiding the appetizers altogether, or allow one to be mindful of when and
why they are eating.
Next, when
cocktails are served, alternate with sparkling water or have a low calorie
juice with sparkling water to slow down the intake of alcohol.
When buffets are
the option, walking the table to see all of the options before starting to
fill up the plate will help make wise food choices. Remember, keeping
your joyful movement in the picture is important, as one can maintain their
weight during this time. Finally, having a limit to the number of
treats that one consumes daily is necessary, as well as being conscious when
eating them. This will allow one to fully enjoy what they are eating.
Facts about
Cranberries (Nov 2006)
Cranberries may
help prevent heart disease and some forms of cancer. Other studies
show that cranberries may be beneficial in preventing gum disease and
stomach ulcers. The now proven scientific evidence shows that cranberries
may prevent disease causing bacteria from sticking to the walls of the urinary
tract.
The latest study
examines the potential interaction of cranberry and warfarin (aka:
Coumadin). Previous case reports have suggested cranberry beverages
interfere with the anticoagulant medication, researches from UCLA found
that one cup of cranberry juice daily had no effect on blood clotting time
in males subjects on warfarin.
Risk of vision
loss is linked to Carbohydrate Quality (Oct 2006)
The risk for
Age-Related Macular Degeneration is one of the leading causes of vision
loss in older adults. The Nurses Health Study showed that the total
amount of carbohydrate consumed over a ten year period with looking at the
glycemic index (a measure of the dietary quality of dietary
carbohydrates). Foods with a high glycemic index such as white bread of
French fries are broken down into sugar much faster than those that contain
fiber (lentils, or yams) which are low glycemic.
Women who consumed
those high glycemic foods had a greater risk of developing signs of
age-related macular degeneration, compared to have a diet that is lower
glycemic index. The bottom line is the type of carbohydrate is
important instead of the amount.
The truth behind
Microwaved Foods (Sep 2006)
Did you know that
it is more important to pay attention to the plastic that one uses to cover
their food in the microwave instead of the microwave setting? Look
for plastic wrap that specifically says “microwave safe”, then
do not let the plastic wrap touch the food during microwaving, advises the
US Department of Agriculture’s “Food Safety Facts”.
Microwave-safe plastic wraps, wax paper, cooking bags, parchment paper and
white microwave-safe paper towels should all be safe to use. It is
also important to know that plastic storage containers such as margarine
tubs, take-out containers, whipped-topping bowls and other one time use
containers should not be used in microwaves ovens. Finally remember that
one should never use thin plastic storage bags, brown paper or plastic
grocery bags, newspaper or aluminum foil in the microwave oven.
Trying to drop
pounds? Try minimizing your intake of red meat in your diet. (August
2006)
After evaluating
the diet and health data of 56,000 Swedish women, Tufts researchers found
the meat eaters were significantly more likely to be overweight than their vegetarian
peers.
If a lower weight
isn’t incentive enough to go greener, how about a longer life?
Another study published in the American Journal of Clinical Nutrition
found that a low meat intake was associated with a 3.6 increase in life
expectancy.
Eat to beat PMS
(July 2006)
Diet can
provide defense against the bloating, cramps, mood swings and symptoms of
PMS. Here is a list of foods to help promote natural relief:
Magnesium
- Too little could
aggravate mood swings. Sources include: soybeans, cooked spinach,
Brazil nuts, and oats.
Calcium
- Try nonfat dairy,
broccoli and kale. In one study, women who consumed the most calcium
had 30% lower risk of PMS.
Chamomile Tea - May help relieve
muscle spasms, according to a study from Britain researchers.
Vitamin E - May hinder
chemicals that cause menstrual cramps. Sources include: almonds,
sunflower seeds and red bell peppers.
Caffeine - Some studies show
cutting down on caffeine intake can help reduce symptoms of PMS.
Immunity
Superfoods (June 2006)
Vitamins A, C,
& E, antioxidants, zinc are all important defenders against germs,
viruses and infection. See how to obtain the most of these nutrients
from your diet!
Red Bell Pepper-
Provides about 260% of your daily vitamin C needs helping to enhance white
blood cell function. Red bell peppers are one of the few vegetables
sources of Vitamin E, which in addition to slowing the effects of aging,
also boosts immunity.
Butternut Squash-
One cup of cooked butternut squash provides 127% of daily vitamin A
needs. The same serving provides over 33% of daily vitamin C plus
vitamin E, which shields immune cells from free radicals and may boost
production of bacteria dusting white blood cells.
Spinach- Loaded
with a variety of antioxidants that helps shield immune cells from
environmental damage and boosts production of bacteria-dusting white blood
cells. Other antioxidants include pomegranates, blueberries, kidney
beans and dried plums.
Cantaloupe- One
fourth cantaloupe provides 110% of daily vitamin C which some research has
linked to shorter duration and milder severity of cold symptoms by lowering
levels of histamine- a chemical responsible for congestion and stuffiness.
Also, provides 50% of daily Vitamin A.
Soybeans-Contain
the mineral zinc, which supports synthesis of nucleic acids essential for
cell repair. Some studies show zinc may reduce duration of cold
symptoms. Other healthy zinc sources include oysters, crab and white beans.
Papaya-Research
comparing 40 different fruits for the RDA of nine vitamins plus potassium
and fiber rates papayas first-but it’s also a top source of vitamin C
which research shows, plus a good source of vitamin A, which helps maintain
the skin and mucosal cells lining airways and digestive tracts.
Where
our Diets Fall Short (May 2006)
The five most
glaring deficiencies are potassium, vitamin E, magnesium, Vitamin A, and
Fiber.
Potassium
Helps
maintain already normal blood pressure needed for muscle contractions and
may promote bone health. Top Sources; Potatoes, Beans,
Bananas, Kiwis
Vitamin E
A
potent antioxidant that may slow the effects of aging and help bolster the
immune system. Top Sources: Almonds, Sunflower
Seeds, Red Bell Peppers, Chicory Greens
Magnesium
Supports bone and heart health. Top Sources:
Soy, Oats, Brazil Nuts, Spinach
Vitamin A
Promotes
healthy skin, eyesight and immune function.
Top Sources: Sweet Potatoes, Butternut Squash,
Carrots, Kale
Fiber
May
help maintain healthy cholesterol levels and can help reduce hunger.
Top Sources: Beans, Oats, Raspberries,
Blackberries
Coffee,
Nuts, Eggs, Red Wine (April 2006)
Experts
used to believe that coffee could cause hypertension and heart disease.
In
the 1990’s refused the link with heart attacks; a 2002 Johns Hopkins
study found that, while male drinkers had higher blood pressure than
nondrinkers, coffee was not a major factor. Recent
studies suggest that coffee may help ward off Parkinson’s and
diabetes, pregnant women may want to limit their intake.
Nuts
Most
fat in nuts is “good”, unsaturated fat that when combined with
nuts’ fiber and antioxidants- could lower risk of heart
disease. Recent studies- including 1998 Harvard research on women
eating 5 oz. of nuts a week- have solidified the connection. Cut
bad fats; substitute in several ounces of nuts each week.
Eggs
For
decades, doctors believed that cholesterol-laden eggs were a major
contributor to heart disease; in the 80’s, Americans started to limit
their intake.
A
’99 analysis by Harvard scientists found that eating up to one egg a
day didn’t increase the risk of heart disease or stroke in healthy
people. Other studies have suggested that eggs don’t raise
cholesterol levels appreciably. Experts
say eggs are fine in moderation.
Red
Wine
In
the early ‘90’s, red wine, which contains compounds like
resveratrol, was thought to be especially good for heart health. But
a 1996 Harvard study of beer, wine and spirits showed that drinking any
alcoholic beverage in moderation, not just red wine, can be linked to lower
rates of heart disease.
Now
experts say that 1-2 glasses a day may lower the risk of heart attack, but
caution against starting to drink for health benefits alone.
Protein Makes You
Feel Fuller (Dec 2005)
Latest
research has shown (American Journal of Clinical Nutrition) protein
suppresses the appetite. The added protein in foods replaces the
“carbs”, as the reducing of carbohydrates is not the
answer.
Dr.
David Weigle, University of Washington School of Medicine, put volunteers
on three different eating regimens. Results showed protein is more
satiating than fat. Previous studies indicated that protein is more
satiating than carbohydrates. This may mean increasing the
consumption of lean protein sources and low-fat dairy products may
encourage people to eat fewer calories and promote weight loss.
Remember,
it is important to not reduce the intake of fruits, vegetables and whole
grains. Scientists
do not understand why protein makes you feel fuller than other foods.
A European trial, the DiOGenes (Diet, Obesity, and Genes) project, will
investigate the effect of a high-protein diet for a much longer time than
the University
of Washington study,
one year, on a larger group of 1,500-3,000 subjects.
What’s the
Right Message on Chocolate? (Nov 2005)
Chocolate
is high in calories and saturated fats. Some studies suggest that one
of the primary fatty acids in chocolate, stearic acid, does not elevate
blood cholesterol to the same extent as other saturated fatty acids and may
even reduce it.
It is
important to remember that overindulging in chocolate will lead to weight
gain and its attendant increase in cardiovascular disease risk. To
reduce calories is important to remember so one does not put on weight.
Having
three ounces of dark chocolate per week will not only increase the
flavonols in your diet (also found in fruits, vegetables, red wine and
tea), but will reduce the LDL (bad cholesterol) an average of 13.3%.
Other benefits would include a reduction in those with essential
hypertension and an improvement in insulin sensitivity (how the body uses
insulin).
