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
2. Bring healthy snacks
3. Don't drink your calories
Teaching Kids About Healthy Eating
Other Leftovers
Fruits and Veggies
Snacks
Stress-Free Lunch Packing Tips
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. BranThe 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). GermThis 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. EndospermThe 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 More Common Whole Grains:Barley Brown rice Cornmeal Oats Popcorn Whole rye Whole wheat Wild rice Less Common Whole Grains:Amaranth Buckwheat (kasha) Bulgar (cracked wheat) Kamut Millet Quinoa Sorghum Spelt Triticalequinoa salad
More Common Whole Grains:
Less Common Whole Grains:
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
Cancer
Heart Disease and Stroke
Obesity
Type 2 Diabetes
Shopping For Whole Grain Products
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.
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.
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.
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.
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.
Who Shouldn't Drink Alcohol?
People with the following conditions shouldn't drink any alcohol; even small amounts could cause problems:
Alcohol also interacts with many common prescription and over-the-counter medications:
Also, if you combine alcohol with aspirin, you face an increased risk of gastrointestinal bleeding. If you use alcohol with acetaminophen, you increase your risk of liver damage.
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:
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:
Should You Drink Or Shouldn't You Drink?
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.
More and more health science researchers have come to the conclusion that oxidation is the cause of cell damage and aging.
Oxidation is a chemical reaction where two or more substances interact, resulting in the loss of at least one electron. Examples of oxidation are a freshly cut apple turning brown, a bicycle fender becoming rusty, or a copper penny turning green.
Oxidation inside the body is introduced by stress, excessive sun exposure, environmental pollutants, cigarette smoke, alcohol, and unhealthy processed foods.
Oxidation creates free radicals that are highly unstable and reactive. Free radicals are atoms with unpaired electrons; they attack the nearest stable molecule (with paired electrons) to steal its electron. When the attacked molecule loses its electron, it becomes a free radical itself, hence, creating a chain reaction. Once the process is started, it can cascade and result in cell damage.
Your entire body, including your DNA, is under endless, daily assault from the free radicals. Excessive oxidation weakens the immune system, speeds up the aging process, and is linked to diseases such as Alzheimer's, arthritis, many types of cancer, diabetes, eye diseases (age-related macular degeneration, cataracts, glaucoma), heart disease, cirrhosis of the liver, and Parkinson's disease.
As nature always has a way to take care of itself, researchers found that antioxidants perform beneficial functions against free radicals:
· Antioxidants block the process of oxidation by binding with free radicals and neutralizing their harmful effects, hence, shattering their destructive chain reaction of cell damage.
· Antioxidants scavenge the initiating radicals and destroy them before oxidation is set in motion.
Hence, when your body has enough antioxidants to counteract the free radicals, aging is delayed and diseases caused by harmful free radicals are avoided.
As stated before, antioxidants are nutrients that inhibit oxidation; they bind with free radicals and make them stable. Some antioxidants like catalase, glutathione peroxidase, and superoxide dismutase are produced within the body, while others have to be obtained from the diet. The following are some of the more commonly known antioxidants and their health benefits:
Alpha Lipoic Acid (ALA) is found in meats and vegetables such as red meats, liver, and Brewer's yeast. ALA is a powerful antioxidant that helps regulate blood sugar and cholesterol levels, reduces inflammation, detoxifies the body of heavy metal, and enhances the immune system. ALA also has the ability to regenerate other antioxidants such as vitamins C, E, glutathione, and coenzyme Q10. So, when your body has used up these antioxidants, if there is ALA around, it helps regenerate them.
Coenzyme Q10 (CoQ10) or ubiquinone, is found in meats, fish, and vegetable oils, and is mostly made by your liver. CoQ10 has shown to benefit congestive heart failure, Parkinson's disease, dementia, muscle weakness, chronic fatigue syndrome, breast cancer treatment, AZT/AIDS treatment, and type II diabetes. CoQ10 improves athletic endurance and increase energy levels.
Flavonoids are compounds abundantly found in fruits and vegetables (e.g. blueberry, ginger, onion, tea). Flavonoids have anti-bacterial, anti-viral, anti-tumor, anti-carcinogenic, anti-inflammatory, and anti-allergenic effect. They can also widen blood vessels and prevent blood clots.
Glutathione Peroxidase (GSH) is the body's most abundant natural antioxidant and is synthesized within the body cells. GSH protects the vision, boosts the immune system, helps turn carbohydrates into energy, and prevents the buildup of oxidized fats in arteries. It also plays an important role in detoxifying substances such as alcohol, pesticides, and drugs.
Resveratrol is an anti-inflammatory substance found in the stems, leaves, and skins of red grapes, and peanuts. Due to the fermenting process, a glass of red wine contains much more resveratrol than a glass of grape juice or a handful of peanuts. Resveratrol helps prevent blood clots by keeping blood vessels open and pliable, hence, lowering the risk of cardiovascular disease. It also discourages tumor growth and the development of colon cancer.
Vitamin C, also called ascorbic acid, is one of the most powerful and well-known antioxidants abundantly found in fruits and vegetables. It helps maintain healthy collagen in the skin, repair damaged tissue, promote healthy teeth and bones, and boost the immune system. Vitamin C functions as an anti-inflammatory and helps the body absorb iron. It combats free radical formation caused by pollution and cigarette smoke, and helps recycle oxidized vitamin E.
Vitamin E, or alpha-tocopherol, is a primary defender against oxidation. The best sources are nuts, seeds, and vegetable oils. It boosts the body's immune system, helps ease respiratory problems, reduces the risk of heart disease, various types of cancer and cataracts, slows the progression of some neurological diseases, and is anti-inflammatory. Vitamin E recycles oxidized vitamin C and beta-carotene.
The best way to increase our antioxidant levels is to eat a diet rich in antioxidants. The body better absorbs antioxidants in foods and there is very little risk of overdosing. The following are six antioxidant-rich food groups and the examples given are the ones with the most antioxidants in their respective food groups:
Apple, apricot, avocado, berries (blackberry, blueberry, cherry, cranberry, date, strawberry, raspberry), red grape (seed and skin), grapefruit, kiwi, lemon, orange, pineapple, plum, pomegranate, prune.
Black bean, pinto bean, red kidney bean.
Cocoa, hazelnut, peanut, pecan, sunflower seed, walnut.
Cinnamon, cloves, oregano, turmeric (curcumin).
White tea has the most antioxidants, followed by green tea and black tea.
Artichoke, broccoli, Brussels sprouts, garlic, ginger, kale, onion, parsley, peppers, pumpkin, red beets, red cabbage, spinach, tomato.
Although the ideal source of nutrients is your diet, in modern times, supplements have become increasingly important for three reasons:
1. The American diet is high on processed foods and low on the nutrients available in natural, whole foods.
2. Modern lifestyles, stress, and environmental pollutants have contributed to an increased need for supplemental nutrients.
3. Intensive monoculture farming practices have depleted the soil of nutrients. Studies have shown that today's produce contains fewer nutrients than the same fruits and vegetables 50 years ago, making supplements an essential component of a healthy diet.
However, when it comes to antioxidant supplements, it is not advisable to take a mega dose of only one or two antioxidants. The reason is that the combinations of antioxidants work together like a balanced symphony. For example, Vitamin C and glutathione recycle oxidized Vitamin E, whereas, Vitamin E recycles oxidized Vitamin C and beta-carotene. Therefore, the key is not the quantity, but the blend. The whole gamut of antioxidants works together in a cycle to protect against all types of free radicals. No one antioxidant can do all of these.
Although there is no solid evidence that mega doses of a single antioxidant supplement are really harmful, it is common sense not to take too much of any one on its own. For this reason, you should consult a trained healthcare professional for the appropriate combination of antioxidants if you do choose to use supplements.
Super Foods
Last but not least, there are now many so-called super foods available on the market. Some of these super foods are processed foods that claim to have certain health benefits or disease-preventing properties. Read the ingredient labels carefully and watch out for other unhealthy ingredients such as sugar and additives.
Remember, super food is not a substitute for "real" food. The best source of antioxidants is still a natural, wholesome diet consisting of a variety of fruits, vegetables, legumes, nuts and seeds.
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?
Artificial sweeteners are just about the worst of all possible worlds, as far as dietary choices go. They are beyond processed, completely unnatural, insufficiently tested for long-term safety, and have a long history of causing health problems. They are extreme examples of what has gone wrong with our modern day diet. Studies show that people who consume diet drinks tend to gain more weight than people who consume regular soft drinks.
In the following, we will first look at why you should not consume anything sweetened with aspartame and sucralose, the two most popular artificial sweeteners on the market. Then we will look at the new stevia-based sweeteners such as Truvia and PureVia, and lastly, some natural options for your sweet tooth.
Aspartame was originally developed in a lab as a drug to treat peptic ulcer. In 1965, a scientist at G. D. Searle & Co., licked his fingers to pick up a piece of paper, and got the world's first taste of this chemical. Since its approval in 1981, aspartame has gained substantial market share over saccharin (Sweet'N Low), which has been determined to increase the risk of bladder cancer in rats.
Aspartame is also known as NutraSweet, Equal, and Canderel. It is an ingredient used in over 6,000 consumer foods and beverages worldwide and is found in little blue packets at coffee shops and restaurants.
Aspartame has been touted as safe because it is made from amino acids, the building blocks of protein. However, the statement is not entirely true. Aspartame is not a natural product; it is a synthesized compound composed of 50% phenylalanine (an amino acid), 40% aspartic acid (also an amino acid) and 10% methanol (wood alcohol or paint remover). Aspartame breaks down into its constituents under conditions of elevated temperature or high pH (high alkalinity). The following are some reasons why aspartame is not as safe as it claims:
Phenylalanine changes brain chemistry
· Causes mental retardation in people who have the genetic disorder phenylketonuria (PKU).
· When consumed in high concentrations, it interferes with the growth of the fetus' brain.
· Blocks production of serotonin, a neurostransmitter that controls eating patterns, resulting in sugar and carbohydrate cravings, and weight gain. Therefore, diabetics, should never use aspartame as a substitute for sugar. Further, low serotonin is associated with symptoms from premenstrual syndrome, mood swings, to depression.
· Changes dopamine level in brain and exacerbates symptoms of Parkinson's Disease
Aspartic acid is neurotoxic
Methanol is extremely toxic
In the ten years from 1981 to 1991, 10,000 aspartame complaints had been filed with the FDA, totaling over 80% of all FDA complaints. Then in 1992, the FDA quit categorizing complaints as an aspartame grievance and began putting them into generic categories. So after 1992, no more specific aspartame complaints were recorded.
In 1976, a chemistry student at Queen Elizabeth College in London was working with his advisor to create new pesticides. They accidentally discovered an exceptionally sweet compound by adding chlorine to sugar and putting it through a lengthy chemical transformation process. This compound eventually became sucralose and is marketed by Tate & Lyle under the name Splenda. It was first approved for use in the U.S. in 1998.
Sucralose is used in more than 4,500 food and beverage products and is found in little yellow packets at coffee shops and restaurants. It has at least twice the shelf life of aspartame and unlike aspartame, does not react to heat and can be used for baking. As a result, sucralose became an overnight success.
Splenda is marketed as natural and safe, "Made from sugar, so it tastes like sugar." But nowhere in nature is there any form of sugar that remotely resembles the resulting chlorinated hydrocarbon known as sucralose:
1,6-dichloro-1, 6-dideoxy-BETA-D-fructofuranosyl-4-chloro-4-deoxy-alpha-D-galactopyranoside.
Besides, there are no long-term safety trials done on any humans, only animals, and it was over a mere two-year period.
Since the introduction of sucralose, there have been many reported side effects:
Worse, a recent Duke University study on rats shows that Splenda
Consuming sucralose is almost like putting pesticide in your body. Tate & Lyle admitted that 15% of sucralose is absorbed by the body and some into the fat tissues, however, we don't know what amount stays and what amount gets flushed out.
In early 2009, Coca-Cola/Cargill (with brand name Truvia) as well as PepsiCo/Whole Earth Sweetener Co. (with brand name PureVia) began marketing this new no-calorie sweetener made from erythritol (a natural sugar alcohol from fruits and fermented foods) and steviol glycoside or rebiana (a single compound extracted from the South American herb, stevia).
This natural herb, stevia, has been safely used as a sweetener in South America for over 1,500 years with no known or reported harmful effects. Stevia is allowed for use as a food additive in 12 countries, including Japan, Australia, and New Zealand. However, to this date, the U.S. Food and Drug Administration (FDA) still bans its use as a food additive, and only allows it as a dietary supplement to be sold in health food stores. Many believed that the FDA's actions are nothing more than a restraint to trade, designed to benefit the artificial sweetener industry as stevia is a natural herb and cannot be patented.
So the question is: Are Truvia and PureVia safe?
The answer is: We don't know yet.
Although it is quite safe to consume whole stevia leaves, there is no long-term study on whether consuming isolated compounds, like steviol glycoside, extracted from the whole herb will be harmful to humans. As we always say, time will tell.
Therefore, for diabetics seeking a zero-calorie sweetener that doesn't affect blood glucose, stevia is still the safest and most natural choice available at this moment. Remember, do not confuse Truvia and PureVia with stevia. Until the long-term effects of Truvia and PureVia are determined, it is not wise to play guinea pig with your own health.
Although natural sweeteners are much more nutritious than refined sugars and contain vitamins, minerals, and enzymes, they are still caloric and have an effect on blood glucose (except stevia). Therefore, use in moderation. If you struggle with diabetes or extra weight, you are better off avoiding them.
The following are some healthier sweet options:
Agave nectar: Made from the agave plant in Mexico. Agave is less viscous than honey and has a neutral taste. Contains mainly fructose with some glucose.
Barley Malt: Dark, sticky, and boldly flavored. Contains primarily maltose, a complex sugar.
Date Sugar: Ground from dehydrated dates. Can be used in baking but not for beverages as the tiny pieces won't dissolve.
Honey: A whole food made by bees from flower nectar. Raw is best as the enzymes are not destroyed during processing.
Maple Syrup: Boiled-down sap of maple trees. Look for 100% maple syrup with no additives.
Maple Sugar: What is left when all of the liquid has been cooked out of maple syrup. It is about twice as sweet as refined white sugar.
Molasses Unsulfured molasses is made from the juice of sun-ripened cane; sulfured molasses is a byproduct of refined sugar; blackstrap molasses is the residue of the cane syrup after the sugar crystals have been separated.
Rice Syrup: A traditional Asian sweetener made from rice starch converted into maltose, a complex sugar.
Sorghum Syrup: From sorghum cane juice, boiled to syrup.
Stevia: A natural zero-calorie sweetener that does not spike blood glucose. Available as a powder or extract, its taste has a slower onset and longer duration than that of sugar; some say it has a bitter or licorice-like aftertaste. Many stevia manufactures have extracted the bitterness from the herb, so look for a brand that agrees with you most.
The American Psychological Association conducted a research on stress in 2007 and found that:
Without doubt, modern lifestyle has elevated stress to an epidemic level. However, stress in itself is not the problem; stress is a part of living. There is no life that is lived without stress. Besides, our body is superbly designed to handle the occasional stress. This ability is fundamental to human health and survival.
The problem is that in modern world, we encounter a huge volume of stressors, and their chronic, unrelenting nature just overwhelms the body's inherent mechanisms for resolving stress. The signs and symptoms of stress are numerous. They can affect virtually every part of the body and produce physical, mental, and emotional symptoms.
In the following, we will look at some potential sources of stress, how chronic stress can have a detrimental effect on the adrenal glands which control almost every vital function in our body, and lastly, ways to restore adrenal health.
Here are some examples of external and internal stressors, all of which, if sustained, can create a detrimental effect on our health and well-being. See if you can identify any that applies to you.
External Stressors
Internal (Hidden) Stressors
Parasites, bacteria, fungi, viruses, pesticides, herbicides, industrial chemicals, toxic metals, tobacco residue, blood sugar problems, alcohol, wrong foods, food additives, food allergies, food sensitivities, drugs, metal in teeth, leaky gut, digestive insufficiency, toxicity, detoxification insufficiency, inflammation, pH imbalances, etc.
To understand how stress affects the adrenal glands, we first have to look at the functions of the adrenals. The adrenal glands are a pair of walnut-sized, star-shaped endocrine glands that sit on top of the kidneys. They produce over 50 hormones, some of which include:
Our adrenal glands are the body's first line of defense and the primary device designed to resolve stress and reset the body to a state of ease.
A basic task of the adrenal glands is to rush all the body's resources into "fight or flight" mode by increasing production of adrenaline and other hormones. When healthy, the adrenals can instantly increase heart rate and blood pressure, release energy stores for immediate use, slow digestion along with other secondary functions, and sharpen the senses, preparing the body to fight or flee.
This healthy stress response takes priority over all other metabolic functions, but it is not designed to last very long. A very serious problem arises when stressors become unrelentingly frequent and/or chronic. Whenever the cumulative stress load becomes greater than the capacity to resolve the stress, the body is unable to reset to a state of balance and ease. Dis-ease results, eventually becoming disease.
In its normal function, cortisol, the chief stress hormone, helps us deal with stressors by converting proteins into energy. For a short time and on an occasional basis, there is no problem as the body resets itself during periods of rest. But at sustained high levels, we are constantly triggering the "fight or flight" stress response. High levels of cortisol eventually tear the body down by putting tremendous demand on the adrenal glands, leading to adrenal fatigue or insufficiency.
The following are some symptoms related to chronic stress and adrenal fatigue:
Adrenal fatigue does not happen all at once. It occurs over time and in stages (I, II, and III). In stage I and early stage II, there might only be a few symptoms or none at all. However, chronic stress will continue to exhaust the adrenals. If the body does not get a chance to return to balance, it progresses to stage III. Then functional changes result, leading to many serious diseases.
A salivary Adrenal Stress Test will reveal the stage of adrenal fatigue. If you are interested in doing this test (which includes testing for cortisol, DHEA, estrogens, progesterone, testosterone, and melatonin), please contact me and I will send you a test kit. You can collect the saliva samples at home and mail to the lab.
The good news is that all stages of adrenal fatigue are reversible and it is never too late to take on the following diet and lifestyle changes to restore your adrenal health:
Eat Right
Have Adequate Rest
Exercise Regularly
Reduce Stress
Take Supplements (Professional advice recommended)
About 90% of the American household food budget is spent on buying processed foods. Processed foods have attractive packaging; they are fast and convenient to use and have a much longer shelf-life than fresh foods. For those who don't cook or are not good at cooking, it's very tempting to head down the supermarket aisles and pick up some processed foods as they offer a convenient solution to your modern day time-crunched lifestyle.
What Are Processed Foods and What's In It?
Processed foods usually come in bags, cans, jars, or boxes. They are fresh foods that have gone through processing methods such as canning, freezing, refrigeration, dehydration, or aseptic processing. Unlike fresh foods which are usually single ingredient items, processed foods often contain a long list of ingredients on the label, many of which you can't even pronounce.
Most processed foods are laden with sweeteners, salt, artificial flavors, factory-created fats, food coloring, chemicals that alter texture, and preservatives. The reason why so much "junk" has to be added to processed foods is because the processing methods strip the nutrients away and change the color and texture of the foods. As a result, manufacturers need to add the chemicals to enhance the looks and taste of the foods and to prolong their shelf-life.
How Bad Are Processed Foods?
Fresh foods contain many nutrients, such as soluble fiber, antioxidants, vitamins, minerals, enzymes, and natural fats, designed by nature to protect your body. Not only do processed foods lack these important nutrients, they also contain many unsavory ingredients that have been proven to harm your health. Studies have concluded that regular consumption of processed foods can lead to a myriad of health problems, such as obesity, diabetes, heart disease, and cancer.
Therefore, if you don't cook or are crunched for time and have to rely on processed foods for your sustenance, the least you can do is to choose processed foods that don't contain the following harmful ingredients:
Trans Fats
High Fructose Corn Syrup
Sodium Nitrate (Sodium Nitrite)
· Sodium nitrate (sodium nitrite) is used as a preservative and a coloring and flavoring agent in bacon, ham, hot dogs, luncheon meats, sausages, corned beef, smoked fish, and other processed meats. These additives can lead to the formation of cancer-causing chemicals called nitrosamines. Studies have found a link between consuming nitrates and cancer in humans.
Excessive Sodium
Other Harmful Food Additives
Monosodium Glutamate (MSG) - MSG is commonly used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and restaurant food. It can cause headaches, nausea, and allergic reactions in some people.
Aspartame - A sweetener known by the brand names NutraSweet and Equal is found in diet foods such as low-calorie desserts, gelatins, drink mixes, and soft drinks. Research shows that regular consumption may cause endocrine (hormone) and neurological problems. Some adverse reactions include headaches/migraines, abdominal pain, fatigue, dizziness, vision hallucinations and anxiety attacks.
Acesulfame-K - An artificial sweetener found in baked goods, chewing gum, gelatins, and some low-calorie desserts has shown to cause tumors in animal studies. It is also found to stimulate insulin production and can potentially aggravate hypoglycemia (low blood sugar attacks).
Food Colorings (Blue 1, 2; Red 3; Green 3; Yellow 6) - These five food colorings have been linked to various forms of cancer in animal testing.
BHA (butylated hydroxyanisole), BHT (butylated hydrozyttoluene), Propyl Gallate, and Potassium Bromate - These are all preservatives added to processed foods and are potentially cancer-causing reactive compounds.
White sugar - Last but not least, watch out for sugar-loaded foods, such as baked goods, cereals, sauces, and many other processed foods. If the label says "evaporated cane juice", "cane sugar", "beet sugar", "sucrose", "dextrose", or "maltodextrin", it is still sugar. Try to choose foods with less than 5 grams of sugar per serving.
Tips To Preparing Home-Cooked Meals
According to the 2008 Coffee Statistics Report, coffee is the most common beverage worldwide. The U.S. imports more than $4 billion worth of coffee annually and Americans consume 400 million cups of coffee per day. Nearly 52% of Americans over the age of 18 drink coffee daily. Coffee represents 75% of all the caffeine consumed in the U.S., the rest comes from soft drinks, tea, cocoa, and many prescription and over-the-counter medications.
Although coffee is one of the most heavily researched commodities with studies spanning decades, there is still much controversy surrounding its effects on health. Many studies show conflicting results and there is always a new study to discount the last one.
In this newsletter, I will share with you some important facts about coffee.
Science Of Caffeine
Caffeine is the most prevalently used legal stimulant in the world. It stimulates you, gives you energy or a "lift", and it makes you more alert. To understand how caffeine affects your body, we have to look at the science of caffeine.
When you take in caffeine, it triggers the secretion of stress hormones, similar to a fight-or-flight response when you have to deal with sudden danger. The following is how the body responses to an elevation of stress hormones:
In caveman days, such fight-or-flight response was designed for episodic stress events. In modern times, however, stress tends to be chronic, and most people typically consume caffeine at regular intervals during the day. When your body is in a constant state of "emergency alert", the results can be devastating.
Other Health Issues Associated With Coffee
However, when you are drinking two cups of coffee daily, your body is already hooked to the regular stimulation of caffeine. It is afterall, a personal choice to weigh the benefits of drinking coffee against its many negative health effects.
Food & Beverage Caffeine Contents
Caffeine (mg)
Coffee
Brewed Starbucks coffee (Tall 12 oz) 240
Starbucks Espresso shot (Single 1 oz) 75
Tea
Black tea (5-minute steep) 70
Green tea (5-minute steep) 35
Sodas & Energy Drinks
Coca Cola (12 oz) 35
Diet Coke (12oz) 47
Mountain Dew (12 oz) 56
Red Bull (8.4 oz) 80
Monster Energy (16 oz) 160
Chocolate
Coffee ice cream ½ cup (Haagen-Dazs) 30
Dark chocolate (1 oz) 20
Milk chocolate (1 oz) 6
Medications
Excedrin (2 tablets) 130
Bayer Select Maximum Strength (2 tablets) 130
Vivarin or NoDoz 200
Midol (for menstrual symptoms) 60
The Bottom Line
A misguided fallacy that persists to this day is the belief that dietary cholesterol from saturated fats increases your risk of heart attacks. The anti-saturated fat propaganda was started in the late 1950s by the American vegetable oil industry, in competition with the traditional fats like butter, lard (pork fat), and beef tallow (rendered beef fat).
As partially hydrogenated vegetable oils became more and more widely used and traditional fats shunned, we began to see an epidemic of heart attacks. The medical community initially blamed dietary cholesterol from saturated fats as the cause of the problem.
It was not until the late 1980s when the Canadian government first reported on the adverse effects of trans fat (product of partially hydrogentated vegetable oils) on blood cholesterol. Then finally in 1992, the USDA (U.S. Department of Agriculture) acknowledged that heart disease, breast and prostate cancers are related to increased intakes of trans fat.
The saturated fats from animal sources like meat, eggs, dairy products, and seafood contain cholesterol. For decades we have been avoiding dietary cholesterol for fear of high blood cholesterol and heart attacks. The truth is that our body actually requires a great deal of cholesterol for proper functioning. It is not even possible for us to eat enough cholesterol-containing foods every day to supply the amount that is needed for proper functioning.
Cholesterol is vital for many body functions. We cannot survive without cholesterol.
· Cholesterol plays a critical role in maintaining the structure of all our cells. It helps the cell membranes keep their proper shape.
· Cholesterol in the skin is used in the process of vitamin D production.
· Cholesterol helps the liver produce bile acids. These acids are essential for digestion of fats.
· Cholesterol ensures that our brain (made of mainly saturated fats and cholesterol) functions properly by aiding the route of electrical impulses. Without it, we would have difficulty focusing and we might lose memory.
· Cholesterol plays an important role in the formation of sex hormones such as estrogen, progesterone, and testosterone.
· Cholesterol acts as a precursor to vital corticosteroids, hormones that help us deal with stress.
· Cholesterol acts as an antioxidant against free radical attack.
· Cholesterol is used by the body as a raw material for the healing process. This is the reason the injured areas in the arteries (as in atherosclerosis) have cholesterol along with several other components such as calcium and collagen in the scar tissue.
Cholesterol is sometimes called a fat, but in reality it is a special kind of alcohol. Cholesterol is insoluble in blood; therefore, it is transported in the circulatory system within carriers called lipoproteins (packages of fat and protein). There are many different types of lipoproteins within the blood; the two most abundant types are the high-density lipoproteins (HDL) and the low-density lipoproteins (LDL). The cholesterol within all the various lipoproteins is identical.
Many call HDL the "good" cholesterol because it takes old cholesterol that has been discarded by cells from the arteries back to the liver for recycling or excretion. Having large numbers of HDL particles correlates with good health.
LDL, on the other hand, is usually called the "bad" cholesterol because it transports cholesterol from the liver to the damaged tissues. Having large numbers of LDL particles is an indication of inflammation and is strongly associated with accumulation of plague in the arteries.
Preventing Chronic Inflammation
Since inflammation is the cause of high blood cholesterol, having your blood tested for C-reactive protein (CRP) is an outstanding way to screen for hidden inflammation.
There are many nutritional and lifestyle approaches to reducing inflammation:
· Avoid all trans fat. A process called "partial hydrogenation" converts liquid vegetable oils into a man-made fat that has better functional characteristics for cooking, frying, and baking. Trans fat is detrimental because it lowers HDL (good) cholesterol and raises blood levels of Lp(a). It has become the mainstream of processed foods due to its lower cost and longer shelf life.
Avoid using margarine and hydrogenated vegetable oils made from canola, corn, safflower, soybean, and sunflower. Trans fat is also found in many baked goods such as cookies, crackers, cakes, pastries, snack chips and deep fried foods such as doughnuts, fried chicken, and French fries.
· Increase intake of omega-3 fats and reduce intake of omega-6 fats. Omega-3 fats are anti-inflammatory and omega-6 fats are pro-inflammatory but both are essential fatty acids required by the body. In our modern day diet, we just consume too much of the omega-6s (mostly from processed foods) and not enough of the omega-3s.
Best sources of omega-3 fats are fatty, cold-water fish or a high-quality, mercury and toxin-free fish oil. Flaxseed oil which contains alpha linolenic acid (ALA), the precursor of omega-3 fats, is not as preferable since many people are not effective in the conversion of ALA to omega-3s.
Omega-6 fats are found in vegetable oils such as corn, evening primrose, hemp, safflower, sesame, soybean, and sunflower. If you choose to use vegetable oils, only buy the cold-pressed version (all cold-pressed oils are expeller-pressed, but expeller-pressed oils are not necessarily cold-pressed) as high temperature processing always results in the formation of free radicals which depletes your body's antioxidant storage.
· Avoid foods cooked at high temperatures and charred meats.
· Optimize your insulin levels by eliminating sugars (especially high fructose corn syrup) and refined carbohydrates. Stick to low-glycemic, high-fiber carbohydrates.
· Optimize your vitamin D levels. A simple blood test called "25(OH) vitamin D" will give you a good indication. If necessary, take an oral supplement of D3 (cholecalciferol).
· Start exercising at least 30 minutes on most days of the week. When you exercise, you increase your blood circulation throughout the body and your immune system gets strengthened.
· Don't stress. If you cannot reduce it, find ways to cope with it.
· If you drink, limit to one alcoholic drink a day for women and two for men.
· Do not smoke.
· The amount of cholesterol that we eat is not associated with increased risk of coronary heart disease.
· Our body requires much cholesterol for many vital functions.
· Our body has very active cholesterol synthesis capability to supplement whatever shortfall in our diet.
· If you are not allergic to eggs, it is okay to eat one whole egg every day.
· Trans fat is the worse of all fats. Do not use margarine; use a traditional fat such as butter instead. Avoid foods made with partially hydrogenated vegetable oils. Stay away from deep fried foods and commercial baked goods. Be aware of the type of oil used in your favorite restaurants.
· Accumulation of plague in arteries is an indication of chronic inflammation in your body.
· Increase intake of omega-3s from fatty, cold water fish.
· Reduce intake of omega-6s by consuming less vegetable oils and processed foods.
· Exercise, reduce stress, drink moderately, and do not smoke.
If you would like to read more about this topic, I would highly recommend the following two books:
· The Great Cholesterol Con by Anthony Colpo
· Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholestererol by Mary G. Enig, Ph.D
