By Carol Chuang, MS, CNS, CHC, CMTA

Few foods evoke as much passion as chocolate. Now and then, chocolate lovers may reveal that the notion of giving it up, even if it means being healthier, is often out of the question. Fortunately, this is one instance when you can have your chocolate and eat it too, because study after study has confirmed that chocolate is actually very good for you.

However, not all chocolate is created equal. Only dark chocolate is healthy, not milk chocolate, not white chocolate and not any combination in between.

In the following, we will look at why dark chocolate is healthy, how to choose the best chocolate for your body, and who should avoid eating chocolate.

Chocolate is made from cocoa bean (cacao), which comes from plants. That means it contains many of the health benefits of dark vegetables. Cocoa contains flavonoids which are naturally-occurring compounds found in plants. Flavonoids act as antioxidants, helping the body's cells resist damage caused by free radicals that are formed by normal metabolism, the immune system, and environmental factors such as pollution, radiation, cigarette smoke, and herbicides.

• Lower blood pressure in individuals with high blood pressure.
• Lower LDL (bad) cholesterol by up to 10%.
• Stimulate endorphin production, which gives a feeling of pleasure.
• Act as an antidepressant as it contains serotonin, a neurotransmitter that affects our mood among its many other functions.
• Act as a pick-me-up as it contains stimulants like theobromine and caffeine.

• Therefore, if you want to make a healthy cup of hot cocoa, choose untreated, non-alkaline, cocoa powder (not Dutch-processed cocoa) and add in your own sweetener and milk.
• When buying dark chocolate, find a high quality one that has been minimally processed. The chocolate should not contain unsavory ingredients such as soybean oil, high fructose corn syrup, or artificial flavorings.
• Be cautious of the type of dark chocolate you choose. Avoid fillings with caramel, nougat, or marshmallow, which are merely additional sugar and fat.
• Avoid milk chocolate as it contains very little antioxidant-rich cocoa. Research also shows that the milk protein in chocolate may bind with the antioxidants and make them less easily absorbed by the body. Therefore, to get the most antioxidant benefit, don't wash your chocolate down with a glass of milk.
• Avoid white chocolate as it contains no cocoa. White chocolate is just pasteurized milk and sugar.

Who Should Avoid Eating Chocolate

Despite all the positive research, this is not a license to consume as much dark chocolate as you like. If you are struggling with any serious diseases, such as diabetes, obesity, high blood pressure, or cancer, you should refrain from eating chocolate as most chocolate contains sugar and sugar depresses your immune system.

If you have acne or any acne-like skin eruptions, chocolate will likely aggravate the skin condition.

If you suffer from migraines, chemicals in chocolate may trigger the headaches.

If you have intense chocolate cravings, you are likely not eating the correct balance of protein, fats, and carbohydrates for your metabolic type. Once this imbalance is addressed, you will find that your desire for sweets decline substantially.

If you tend to seek comfort from chocolate when you are upset, angry, bored, lonely, or depressed, you have some deeper unresolved emotional issues that need to be dealt with. If you have a hard time handling them, you should reach out for professional help instead.

The Bottom Line

It is undeniable that chocolate contains a large number of flavonoids with powerful antioxidant effects. Although chocolate may be a preferred choice of treat, it is not advisable to indulge. Chocolate is a perfect example of when less is more. Researchers found that about ¼ ounce of dark chocolate per day is the ideal amount to achieve protection against inflammation and heart disease.

Keep in mind that your best choice is raw cacao (cocoa bean) or unprocessed cocoa powder, followed by high quality dark chocolate with 65 percent or higher cocoa content. If you opt for most commercial, heavily processed chocolate, don't expect it to be healthy.

Lastly, although chocolate is derived from plants and is antioxidant-rich, it is not a substitute for vegetables which are loaded with other healthy substances like vitamins, minerals, and fiber. Further, chocolate contains sugar and fat and is much more calorie-dense than vegetables.

© Carol Chuang 2010

By Carol Chuang, MS, CNS, CHC, CMTA

Warning: Most Fish Now Contain Mercury!

v      A federal study conducted by the US Geological Survey (released in August 2009) found traces of methylmercury, a form of mercury that is readily absorbed, in every fish sampled in 291 streams across the country.

v      In around a quarter of those fish, the amount of mercury was above the level set by the Environmental Protection Agency (EPA) as safe for human consumption.

v      More than two-thirds of the fish exceeded the EPA level for fish-eating mammals, such as mink and otters.

Where Is The Mercury Coming From?

The leading source of mercury is pollution from coal-burning power plants, which accounts for 40% of all domestic mercury produced as by-products of human activities. Mercury is released from the smokestacks of coal-fired power plants, cement kilns, and certain types of mining activities, and deposited in rain and snow, making its way into the water. From there, it is converted by bacteria into methylmercury, which is absorbed by fish, especially in fish that are up the food chain.

The larger the fish, the likelier they are to have high levels of this toxin. The National Resources Defense Council points out that predatory fish, such as shark, swordfish, and mackerel, can have mercury concentrations that are 10,000 times higher than that of their surrounding environment!

Mercury Is A Major Health Risk

When you eat contaminated fish, the mercury poisons your brain and nervous system. This is especially dangerous for pregnant women and small children. Mercury in the mother's body passes to the fetus where it accumulates. It can also pass from the mother to a nursing infant through breast milk. If fetuses or infants are exposed to mercury, it can cause:

·         Mental retardation

·         Cerebral palsy

·         Deafness

·         Blindness

Even in low doses, mercury can interfere with a child's development, leading to shortened attention span and learning disabilities.

In adults, mercury poisoning can be serious too, causing psychological, neurological, and immunological problems. It is linked to:

·         Trouble with blood pressure regulation

·         Fertility problems

·         Memory and vision loss

·         Fatigue

·         Neuro-muscular dysfunction

Further, mercury bonds very firmly to structures in your central nervous system. Mercury has an extremely long half-life (time to reduce level by 50%) of somewhere around 15 years in the body.

Farm-Raised Fish: Not An Environmentally-Friendly Or Healthy Alternative

Farm-raised fish contributes to the degradation of marine ecosystems.

·         Farm-raised fish are fed great quantities of fish meal, which comes from wild-caught fish. The Organic Consumers Association pointed out that for the 10 species of fish most commonly farmed, it takes 1.9 kg of wild fish to produce 1 kg of farm-raised fish.

The growing environment at fish farms is similar to the animal factory farms everywhere - overcrowded, sickly, infected animals being fed whatever it takes to grow them as large as possible in as short a time as possible.

·         Farm-raised fish, like factory-farmed meat, is pumped full of antibiotics, hormones, and even chemicals to change their color, such as to make salmon appear pink.

·         Studies have consistently found levels of PCBs, dioxins, toxaphene, and dieldrin, as well as mercury, to be higher in farm-raised fish than wild fish.

Therefore, steer clear from farmed-raised fish as they are clearly not a healthy food choice.

 

 

Healthy Choices

 

Fortunately, there are still some safe, unpolluted areas out there, such as in certain pristine waters in the Arctic, Antarctic, and Alaskan waters.  Safe choices of fish to eat regularly are:

 

·         Wild Alaskan salmon

·         Smaller fish, like anchovies, herrings, and sardines, which are lower in the food chain and less likely to be contaminated.

   

 

 

 

 

 

 

 

 

 

 

Finally, if you decide not to risk your health by eating contaminated fish, you should remember that your body still has a requirement for omega-3 fats. Omega-3 fats support heart health, reduce inflammation, improve cellular integrity, and are vital for memory and nervous system functioning.

 

·         Take a high quality fish oil supplement, one that is free of detectable levels of harmful contaminants like mercury, dioxins, lead, and PCBs.

 

 

© Carol Chuang 2009

By Carol Chuang, MS, CNS, CHC, CMTA
 
 
Most of us are aware of the hidden perils of restaurant foods, in particular, fast foods, which are loaded with calories, sodium, and unhealthy fats. However, since we often don't have the luxury of time at lunch, we tend to run to whatever is closest and the most convenient. When we indulge in too many take-out pizzas or burgers and chips, we eventually feel it around our waistline.
 
So rather than spending money on greasy fast foods or expensive salads, why not consider packing your lunch instead? You might think that it is boring or a lot of work to pack your lunch, but with some planning and creativity you would be surprised how easy and economical it can be.
 
Likewise, packing a healthier lunch for kids can be equally challenging, as we know that they can be picky eaters. However, it is simply not right to feed a child a packed lunch made up of junk either. The key here is to strike a balance, making sure that your kids get all the essential nutrients to help them grow and be healthy, but allow a little treat so that they do not get hung up about food and see it as being a bad thing.
 
In the following, we will look at the 3 things you should remember when packing lunch, how to teach kids about healthy eating, some healthy packed lunch ideas, and tips to packing lunch without stress.
 

3 Things To Remember When Packing Lunch

1. Pack enough protein

• When packing a healthy lunch, many people, particularly women, have a tendency to focus on choosing low fat, low calorie foods that are low in protein.
• Protein provides a sense of satiety and stabilizes blood sugar levels; as a result, you feel satisfied longer.
• Protein is critical for a growing child.
• When the lunch is devoid of protein, you are more likely to splurge on some junk food later in the day or over compensate at dinner.

2. Bring healthy snacks

• Having a couple of healthy snacks during the day helps to keep your metabolism primed and reduces the temptation of unhealthy splurging.
• Pack a snack for mid-morning and one for mid-afternoon.
• Watch out for energy bars and pre-packaged snacks that are loaded with sugar. Low fat or fat-free snacks often contain more sugar than the regular version. 

3. Don't drink your calories

• A can of soda or a 12-oz bottle of juice adds at least 150 calories to your meal. Ounce for ounce, fruit juice has as much sugar as regular soda. You do that 5 times a week, you might end up gaining 11 pounds in a year.
• Diet drinks contain artificial sweeteners that are just about the worst of all dietary choices. They are beyond processed, completely unnatural, and have a long history of causing health problems.
• Chocolate milk and soymilk generally contain more added sugar than their unflavored counterparts - 6 teaspoons (24 grams) per 12-oz. Excessive sugar intake in children has been linked to tooth decay, behavioral problems, obesity, and diabetes.
• Contrary to common misconception, soymilk is not a healthy drink either. The phytoestrogens in soy disturb hormonal balance in the human body, in particular, babies and growing children. For this reason, it is best to avoid soy and choose unflavored milk instead, preferably organic without hormones and antibiotics.
• Water is an excellent beverage. But for variety, adults can bring a thermos of hot or iced unsweetened green tea which is calorie-free and antioxidant-rich. For children, dilute fruit juice with at least equal amount of water.

Teaching Kids About Healthy Eating

Encourage them to eat a rainbow of colors every day. When shopping, ask them to help pick out an assortment of colorful fruits and veggies. When you get home, pre-wash the fruits and keep the cut-up veggies accessible for snacks. They are more likely to eat them when they are involved in the shopping process.

Stress-Free Lunch Packing Tips

• If your morning is always a big rush, prepare your lunch the night before.
• You could cook extra dinner and have the leftovers for lunch. Pack it in a container the night before and reheat it at work. If you don't have the facilities, invest in a thermos and simply heat up the food in the morning. Rinse the thermos with hot water before adding hot food so that it will keep warm longer.
• Assemble your salad and make the dressing at night. Keep them in separate containers.
• Prepare meals such as soup or casseroles on the weekend and freeze them in individual containers. Thaw them overnight and reheat at work.
• You can even make your sandwich the night before, wrap it well, and leave it in the fridge. Just make sure you don't put in sliced tomatoes that will make the bread soggy.
• Get your children involved in the preparation; they are more likely to eat it when they prepare it themselves.

With a little planning, packing your lunch is not an insurmountable task. Think outside the box and be creative. Make it look attractive and put it in a nice lunch box for the kids. Keep educating your children about healthy eating and help them learn to navigate the minefields of our modern day food habits.

Remember to incorporate enough protein and some colorful veggies into your healthy packed lunches. When you pack your lunch, you know exactly what goes into it. If you do it right, you will find that you and your kids have better energy throughout the day and your kids will establish some good habits that benefit them for the rest of their lives.

© Carol Chuang 2009

By Carol Chuang, MS, CNS, CHC, CMTA

Until the past century, Americans have consumed most of their grains as whole grains. However, with the advent of the modern lifestyle and increasing emphasis on convenience, we are now eating only about 11% of our grains as whole grains. Most of the grain foods that we eat are made with highly processed, refined grain rather than with the whole grain.

In the following, we will look at what whole grains are, their health benefits, how to shop for whole grains, and ways to replace refined grains with whole grains in our diet.

Whole Grains vs. Refined Grains
 
Whole grain foods must contain all three parts of the grain: the bran, the germ, and the endosperm.
 
Bran
The outer layer of the seed is full of fiber (both soluble and insoluble), B vitamins (B6, niacin, pantothenic acid, riboflavin, thiamin), 50-80% of the grain's minerals (iron, magnesium, potassium, phosphorus, selenium, zinc) and phytochemicals (health-promoting plant substances).
 
Germ
This is the embryo within the seed, from which new plant sprouts. It has the highest concentration of nutrients, including B vitamins, vitamin E, trace minerals, healthful unsaturated fats, phytochemicals, and antioxidants.
 
Endosperm
The kernel is full of starch, 70-75% of the grain's protein, and a small amount of B vitamins.
 
Refined grain products contain only the endosperm, and they usually have to be enriched with some nutrients because once the bran and germ portions are removed during milling, nutrient content can be reduced by up to 90%.
 
 
Types Of Whole Grains
 

 Less Common Whole Grains:

• Amaranth
• Buckwheat (kasha)
• Bulgar (cracked wheat)
• Kamut
• Millet
• Quinoa
• Sorghum
• Spelt
• Triticale

quinoa salad

Whole Grains Reduce Health Risks

Most people do not know that eating just one, two, or three extra servings of whole grain foods each day can reap many health benefits and reduce the risk of many major chronic diseases in the future. In fact, eating whole grain foods is associated with a 15-25% reduction in premature death from all causes.

Bowel Disorders

• The insoluble fiber in whole grains helps protect against constipation, hemorrhoids, and diverticulosis (pouches in colon wall).
• It increases stool weight and decreases transit time through the gut, hence, reduces the length of time the bowels are in contact with waste products.
• It improves antioxidant activity and strengthens the surface cells of the colon.
• It increases the immune function of the gut.

Cancer

• It protects against cancer of the colon, rectum, stomach, pancreas, endometrium (lining of uterus), ovaries, and prostate. 

Heart Disease and Stroke

• The soluble fiber in whole grains benefits the heart and circulatory system, and reduces heart disease and stroke rates.
• It decreases cholesterol levels, blood pressure, and blood coagulation.

Obesity

• It helps you feel full and delay hunger.

Type 2 Diabetes

• It lowers the risk of getting type 2 diabetes and improves blood sugar control in people who already have diabetes.
• It delays stomach emptying and nutrient absorption, reducing the rise in glucose and insulin.

Shopping For Whole Grain Products

• Look for the words "whole grain" in large letters on the package. On the list of ingredients, the first ingredient listed is the one with the highest quantity by weight. Look for the word "whole" in front of the grain, such as "whole wheat", otherwise, it is usually not whole grain.
• Look for the Whole Grain Stamp (as shown).
• Foods labeled with the words "multi-grain", "100% wheat", "stone-ground", "cracked wheat", "seven-grain", "bran", or "pumpernickel" are usually not whole grain products.  
• Color is not an indication of whole grain. It may just have molasses or caramel food coloring added to achieve the brown color.
• Whole grains can be an excellent source of fiber; most yield 1-4 grams of fiber per serving. Whole wheat contains the highest fiber content.
• Oats and barley are highest in soluble fiber which helps in lowering cholesterol and reducing risk of heart disease as well as controlling blood sugar in people with diabetes.

Ways To Increase Whole Grain Intake

Whole grains taste and feel different to the mouth - they are fuller and nuttier. Therefore, it takes time to retrain your taste buds and adjust to eating whole grains.

• Start your day with a bowl of oatmeal or ready-to-eat whole grain cereal. Watch out for the sugar content in the cereal; select one that has less than 4 grams of sugar per serving.
• Choose whole grain bread, tortillas, or pita pockets for your sandwich at lunch.
• Make your snacks whole grain. Opt for rye crispbread, whole grain rice cakes, crackers, or oatcakes. Check the ingredient label for excessive fat and sodium.
• Try air-popped popcorn as a snack. Don't go for the pre-popped ones that are smothered in fat, sugar, or salt.
• For white rice lovers, start by replacing half the amount with brown rice. Gradually increase the portion of brown rice as you become more used to it.
• Likewise, for an easier transition, substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads, and pancakes. You can also try replacing the white flour with white whole wheat flour. White whole wheat flour is a whole grain made from albino wheat (instead of red wheat) and is less grainy, and has a milder flavor and lighter color. Many stores now carry this flour.
• Add oats to your favorite baking recipes. You can even sprinkle some on your yogurt for crunch and added nutrition.
• Add brown rice, wild rice, barley, or whole grain pasta to your vegetable soup.
• Start off young children with a diet of whole grains; for older children, try the white whole wheat flour. Incorporate whole grains into foods that have lots of flavors, such as burgers with whole grain buns, brown rice medley with vegetables, whole grains in stuffing, quinoa in meat loafs, and whole wheat crust for make-your-own individual pizzas.

In conclusion, whole grains are excellent for your health. Not only do they help reduce the risk of many chronic diseases, they are also abundant in vitamins, minerals, phytonutrients, antioxidants, fiber, and many other healthful substances.

Whole grains do taste and feel different. In the beginning, you will find that there is a tradeoff between taste and health benefits, and it takes time to adjust to whole grains' heartier texture. However, if you can make an effort to replace more of your refined grains with whole grains, your body will definitely thank you for that.

© Carol Chuang 2009

By Carol Chuang, MS, CNS, CHC, CMTA

Influenza (flu) season in the United States usually ranges from November through March, and sometimes into early spring. Flu is caused by viruses, which infect the nose, throat, and lungs. Flu is very contagious; a person can spread the flu starting one day before he or she feels sick, and continue to pass the flu virus to others up to 7 days after symptoms start.

With the recent outbreak of the swine flu (H1N1) virus, this winter's flu season might start sooner and is looking to be a challenging one. However, there are ways to substantially improve your immune strength and reduce or eliminate your risk of contracting the flu. The following are some important guidelines to keep your immune system healthy and strong:

Optimize your vitamin D level. This is probably the single most important action you can take to fend off infections of all kinds. Through a blood test called 25 (OH) D, you can find out if your vitamin D level is within the optimal levels of 50-70 ng/ml. Since it is very difficult to obtain enough vitamin D from the diet and if you regularly use sunscreen when you go outdoors, you probably need to take a vitamin D3(cholecalciferol) supplement.

If you find out that you are deficient in vitamin D, it is quite safe to supplement with 1,000-2,000 IU daily. Since vitamin D is fat soluble, you need to take it with food that contains fat. Although Vitamin D is not toxic up to 10,000 IU a day, if you intend to take a high dosage for any duration of time, you should seek advice from a health care professional.

Wash your hands. This will decrease the likelihood of spreading a virus to your nose or mouth. Use a simple chemical-free soap or alcohol-based hand sanitizer; there is no need to use antibacterial products. When we use a lot of antibacterial products, they end up in septic tanks and sewage treatment plants and they kill off the good microbes in the environment, leading to the development of super bugs or antibiotic resistant bacteria.

Eliminate sugar and food allergens from your diet. Studies show that just a small amount of sugar will impair white blood cells up to 50% for very short periods of time. Sugar is also a much liked food for growing bad bacteria and yeast in your digestive tract. Therefore, watch out for how much fruit juice you drink as they have just as much sugar as regular sodas. Also, by identifying and eliminating your food allergens, the immune system will be spared to combat other invaders rather than the allergens.

Get enough sleep. It has been proven that sleep dramatically enhances the activity and effectiveness of the immune system. Healthy, deep sleep allows the body to release a significant amount of growth hormone that boosts the immune system and aids in the growth and repair of the body. Make sure you get at least 7-8 hours of quality sleep every night.

Reduce stress. Stress is a part of life, but if it becomes overwhelming, your body will be less able to fight off the flu and other illnesses. When you are constantly stressed, you are like an elastic band stretched to the limit. Therefore, you need to create downtime for yourself and allow your body to reset to a state of ease. Your body responds to your emotions; when you are calm and relaxed rather than anxious and stressed, your body will have more reserves to fight infections.

Exercise. Moderate exercise has been shown to increase your immunity to disease. When you exercise, you increase your circulation and blood flow throughout the body. The components of your immune system are also better circulated; as a result, it increases the chance of you eliminating the foreign invader before it spreads. However, do not overtrain as it will run down your immune system and make you more susceptible to illness.

Omega-3 fats. Take a high quality omega-3 fish oil to help boost the immune system and reduce inflammation in your body. You want to ensure that the fish oil is derived from wild-caught small fish and free from mercury, PCBs, dioxins, lead, and other contaminants.

Fish oil is preferable to flax oil because fish oil contains both crucial EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) omega-3 fats. Flax oil, on the other hand, contains ALA (alpha-linolenic acid), which has to be converted to EPA and DHA in the body. For some people, this conversion does not always take place, especially for those who are in less than optimal health.

Foods that help strengthen immunity

The following foods, if eaten on a regular basis, can help to strengthen your immune system:

Probiotics. About 80% of your immune system lives in your gastrointestinal tract; these are the good bacteria called probiotics. They help to improve the intestinal microbial balance and inhibit disease causing and toxin producing bacteria. These beneficial microorganisms are found in yogurts, kefir (fermented milk), and fermented vegetables (such as sauerkraut, kim chee). A healthy dose of probiotics can protect the body against infections.

Turmeric.

This rich, flavorful spice has been used for centuries in Ayurvedic (traditional Indian medicine) and traditional Chinese medicines, as well as in cooking. Turmeric is found in yellow curry and its golden color comes from curcumin, a polyphenol (an antioxidant) with anti-inflammatory effects and strong cold and flu-fighting properties.

Garlic. Much of the immune-boosting properties of garlic come from its sulfur-containing compounds, in particular, one called allicin. These compounds act like a broad spectrum antibiotic against bacterial, viral, fungal, and parasitic infections. They also enhance the immune system and have anti-tumor and antioxidant features, which help guard cells from everyday wear and tear.

Oregano. This herb contains high concentrations of phenolic acids and flavonoids, as a result, it has the highest antioxidant, anti-inflammatory, and anti-bacterial compounds among all the herbs. Use it often with other herbs and foods.

Fruits and vegetables. Last but not least, the nutritional value of fruits and vegetables, in particular, the raw version, is unparalleled. You get vitamins, minerals, enzymes, and antioxidants that will help you fight off diseases.

Supplements. Vitamins A, C, and E and minerals like zinc and selenium have shown benefits in boosting your immunity. Consult your healthcare professional before taking high dosages of any supplements.

Medicinal herbs. Echinacea,  goldenseal, astragalus, elderberry, and olive leaf extract have also shown benefits in strengthening the immune system. Consult your healthcare professional before taking any herbs. Some may have side effects, contraindications, and drug interactions.

Watch out for hospitals. Finally, unless you have a serious need to go to the hospital, it is better to stay away as they are the prime breeding grounds for infections of all kinds. Don't be surprised that it is one of the likeliest places you could be exposed to a new bug. Wash your hands or use hand sanitizers.

To sum up, there is no one magic cure to boost the immune system. However, there are many things that you can do to help yourself become stronger in preparation for this winter's flu season. So, start early and stay healthy.

© Carol Chuang 2009

By Carol Chuang, MS, CNS, CHC, CMTA

Humans have been drinking fermented beverages for over 10,000 years and yet, to this day, the debate about its merits and demerits still remains.

Alcohol is both a tonic and a poison. There are many scientific studies showing the benefits of alcohol consumption, and at the same time, there are just as many that indicate its health hazards. In the following, we will reveal what you should know about alcohol and whether drinking is good for you based on various factors.

What Is Alcohol?

The active ingredient in alcoholic beverages is ethanol which affects the body in many different ways.

• It directly influences the stomach, brain, heart, gallbladder, and liver.
• It affects levels of cholesterol, triglycerides (fats), and insulin in the blood, as well as inflammation and blood clotting.
• It also alters mood, concentration, and coordination.

Whether alcohol is a tonic or a poison depends mostly on the dose.

The Dietary Guidelines for Americans recommend those who do drink alcoholic beverages do so in moderation. Moderation means no more than one drink per day for women and two for men. A standard drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits.

The recommended amount is smaller for women than men because women are usually smaller in size and they have less of an enzyme that helps metabolize alcohol in the body.

Health Hazards Of Heavy Drinking

If all drinkers limit themselves to one drink a day, we probably would not need as many cardiologists, liver specialists, mental health professionals, and substance abuse counselors. However, not everyone who likes to drink can stop at just one.

• Heavy drinking is the major cause of preventable death in most countries. In the U.S., alcohol is implicated in about half of all fatal traffic accidents. It plays a role in one in three violent crime cases.

• It contributes to depression, violence, and relationship issues.
• It causes inflammation of the liver (alcoholic hepatitis) and leads to scarring of the liver (cirrhosis) which is potentially fatal.
• It increases blood pressure and damages heart muscle (cardiomyopathy).
• It is associated with various forms of cancer such as cancer of the mouth, throat, vocal cord, esophagus (tube that goes from mouth to stomach), breast, liver, colon, and rectum. The risk is multiplied for drinkers who also smoke tobacco.
• It causes fetal alcohol syndrome in an unborn child, including impaired growth and nervous system development.

Possible Benefits Of Moderation Drinking

We know for a fact that heavy drinking plays havoc on your health but many studies have shown that moderate alcohol consumption can in fact, reduce the risk of the following diseases:

• Heart attack (clot in coronary artery)
• Ischemic stroke (clot in artery leading to the brain)
• Peripheral vascular disease (narrowing of blood vessels outside the heart and brain)
• Sudden cardiac arrest (sudden loss of heart function, breathing, and consciousness)
• Gallstones
• Type 2 diabetes

In addition, some studies have contributed the benefits of certain components in red wine such as reseveratrol in reducing heart disease risk. Resveratrol has shown to increase HDL ("good") cholesterol, prevents blood clots, and relaxes blood vessel walls.

Risks of Moderate Drinking

In spite of the above benefits, moderate drinking also carries some risks:

• Alcohol is addictive, especially for people with a family history of alcoholism.

• There is convincing evidence that alcohol increases risk of developing breast cancer. However, studies also show that adequate intake of folate (a B vitamin), at least 600 mg a day, appears to mitigate this increased risk. Folate helps build DNA and is essential for accurate cell division. Alcohol blocks the absorption of folate and hence, increases the risk of breast, colon, and other cancers.

• Alcohol can disrupt sleep. Although alcohol has a sedative effect and help you fall asleep faster, it is metabolized rapidly in your body and it impairs your sleep during the second half of the night. You tend to have shallower sleep and awake more easily. Alcohol is also likely to worsen snoring and sleep apnea (a sleep disorder characterized by pauses in breathing during sleep).

Should You Drink Or Shouldn't You Drink?

• If you don't drink, there is no need to start. For a pregnant woman and her unborn child, a recovering alcoholic, a person with liver disease, and people taking medication that interact with alcohol, drinking offers little benefits and substantial risks. There are other risk-free ways to boost your heart health and lower your risk of diabetes, such as becoming more active, maintaining a healthy weight, and eating healthy fats and a variety of vegetables and fruits.

• If you do drink, drink in moderation. There are no conclusive studies that indicate whether wine, beer, or spirits has more health benefits. So choose whatever you like. Moderation is the key - limit to no more than one drink per day for women and two for men. However, bear in mind that having 7 drinks on a Saturday night and then not drinking for the rest of the week is not the same as having one drink a day. Also, make sure you get at least 600 mg of folate a day.

• If you are a woman, it is trickier to balance the benefit and risk. Every year 10 times more women die from heart disease (460,000) than breast cancer (41,000). Therefore, if you are a woman at risk for heart disease, it is possibly beneficial to have a daily drink in spite of the small increase in breast cancer risk. However, studies show that women are far more afraid of developing breast cancer than heart disease, something that must be taken into consideration.

© Carol Chuang 2009

By Carol Chuang, MS, CNS, CHC, CMTA

The four most common causes of death in America are not drunk drivers, violent killings, AIDS, or illegal drugs; they are:

1.      Heart disease

2.      Cancer

3.      Stroke

4.      Chronic lower respiratory diseases

Americans spent over $7,400 per person in 2007 for health care, the highest in the world, yet our life expectancy is ranked number 45. Japan, on the other hand, spent less than 40% of what we did but the life expectancy is ranked number three in the world!

As Americans continue to spend more on health care, the death rates from these chronic degenerative diseases keep going higher. The data reveals that countries that eat less processed foods and more natural foods have less diseases and a longer life span. Research studies have also shown that almost all of these chronic diseases can simply be prevented through diet and lifestyle changes.

So, with the amount of processed foods that Americans eat on a regular basis (and definitely more than what the Japanese eat), are we depriving our bodies of certain nutrients found in natural foods that might help prevent us from these chronic diseases?

Lately, there has been a lot of talk about the benefits of antioxidants. In this newsletter, we will look at what antioxidants are and their role in human health and disease prevention. We will also discuss the best way to get your antioxidant nutrients, be it diet or supplements.

By Carol Chuang, MS, CHC, CMTA

The obesity epidemic is one of America's most serious health problems. Adult obesity rates have doubled since 1980, from 15% to 30%, while childhood obesity rates have more than tripled. Increasingly, more Americans are searching for low-calorie options to control their weight and food makers roll out new artificial sweeteners to meet this rising demand. Artificial sweeteners are a billion dollar industry. Nowadays, they are found in so many foods, from diet drinks, yogurt, snacks, dessert, candies, chewing gums, children's vitamins, over-the-counter drugs, prescription drugs, to even water.

"Artificial" means something that is not found in nature; it is a man-made chemical compound. When you consume them day-in, day-out, what effect do they have on your body?  Is it really safe for long-term consumption? Does it really help prevent you from gaining weight?