By Carol Chuang, MS, CHC, CMTA
The winning formula to weight loss is to expend more calories than you take in from food.
The output portion of this formula is your metabolic rate. It is the rate at which your body uses energy, measured as the number of calories you burn over a given period of time.
Your metabolic rate is made up of three components:
In general, when you want to lose weight, you can
Many people go on extreme diets to lose weight, not understanding what low calorie dieting can do to your body.
Therefore, crash diets are counter-productive. Instead, you should focus on eating a sensible diet of natural, non-processed foods.
In addition, understanding your specific body type is equally important when losing weight. Just as you are unique in all other respects, your body has a unique biochemistry that requires certain proportions and types of healthy carbohydrates, fats, and proteins that differs from other peoples' requirements. Learning your metabolic type will help you get started on an eating plan that is right for you. Coupled with a fired up metabolism, you will then achieve permanent weight loss.
There are two ways to fire up your metabolism --
(1) INCREASE YOUR BASAL METABOLIC RATE (BMR)
Before discussing how to increase your BMR, if you have difficulty losing weight or are battling continued weight gain, the first thing you should do is to get a thyroid test. This is a simple blood test for thyroid hormones. If you have undiagnosed hypothyroidism (a slow thyroid) or if your condition is not adequately treated, almost anything you do to raise your metabolism will fail.
Your BMR is influenced by a number of factors --
Most effective way to increase your BMR --
(2) INCREASE YOUR PHYSICAL ACTIVITY
Caution:
5 Tips To Fire Up Your Metabolism
If eating carbs trigger an insulin response, does it mean that we should not eat carbs at all? Not exactly. First of all, some people have a higher tolerance for carbohydrates than others due to genetic differences in their ability to metabolize various foods into energy. According to Metabolic Typing, there are three general classifications of body types: the Carb, Protein, and Mixed Types. Carb Types can tolerate and eat relatively more carbs than the Mixed and Protein Types. If you eat more carbs than your metabolism calls for, you will have a tendency to store fat and gain weight. Hence, it is advisable to find out more about your own unique body chemistry and learn how to eat according to your body type so that you can give your body the fuel it needs to run optimally.
First of all, some people have a higher tolerance for carbohydrates than others due to genetic differences in their ability to metabolize various foods into energy.
Secondly, not all carbs are created equal What distinguishes between good and bad carbs is the fiber. Good carbs are fiber carbs and bad carbs are non-fiber carbs.
Moreover, alcohol itself has no nutrients and is high in calories (7 calories per gram), almost as much as fat (9 calories per gram) and much more than carbs or protein (4 calories per gram).
Fiber carbs
Insulin, Exercise, And Weight Loss
When you exercise, you want the body to burn fat. However, if your insulin levels are high during exercise, your body will end up burning sugar rather than fat. That explains why many people see very little or no results in weight reduction even though they exercise.
Professional athletes go on a low-carbohydrate diet when they train - they are essentially burning fat. The night before their event, they load up on carbs. The rise in insulin instructs the body to store glycogen in the liver and muscles, so that they can go into a sugar burning mode for enhanced athletic performance.
To lose weight, you want the body to burn fat - that means the insulin response must be moderated. Most importantly, eliminate the non-fiber carbs and the high glycemic foods. Instead, focus mostly on the fiber carbs - in particular, those with low and moderate glycemic levels.
© Carol Chuang 2008
Holiday means a lot of parties, family gatherings, and plenty of food. It is not too hard to end up eating or drinking too much. On average, people gain 1-2 pounds during the holidays. 1-2 pounds is not a big deal. The problem is most people end up keeping that weight, and 10 years later you are 10-20 pounds heavier.
There are a lot of temptations around this time of the year - delicious holiday meals, pies, cookies, etc. But with a little help, you can avoid gaining extra pounds during the holidays.
NUTRITION TIPS FOR THE HOLIDAYS
1. Be realistic
Instead of trying to lose weight over the holidays, just strive to maintain your weight.
Many people believe that if they skip breakfast or lunch, they can save the calories for the holiday dinner. That sounds like a good idea, but skipping meals will make you really hungry. When surrounded by high calorie holiday treats, it is more likely that you will turn into a raving eating-machine and end up consuming more calories that you have saved earlier in the day.
Don't skip meals, just eat sensibly. Have a bowl of whole grain cereal with some almonds, fruits and low fat milk for breakfast. For lunch, have a big salad with some lean protein or a sandwich made with whole grain bread. This will keep your body fueled throughout the day.
It is not advisable to go to a party starving. You are better off having a nutritious snack before you go. A high fiber snack will keep you full and you might not eat as much at the party. A small salad, a piece of fruit, a cup of vegetable soup, a small bowl of cereal or oatmeal will curb the hunger.
If you are bringing food to a party, bring something healthier so that you can eat it without feeling guilty. Salads, vegetarian lasagna, hummus with cut up vegetables are some good choices.
If you are hosting, prepare healthier versions of traditional recipes. Please see the section below on Healthy Holiday Cooking Tips.
Studies have shown that people who use smaller plates generally eat less. It is also more satisfying to see that you have a full plate of food even though you are using a smaller plate.
Load up the plate with healthy vegetables, fruits, whole grain crackers, and lean meats. Beware of cream-based soups or sauces, stuffing and gravy loaded with fatty ingredients, and pumpkin desserts with tons of cream, butter, and sugar.
Eat smaller amounts of the less healthy foods that you love. No one wants to feel deprived, so look over the buffet or serving table and pick out something that you really would enjoy. Take a small portion and savor it slowly.
Savor every bite of your food. Chew each bite thoroughly before you swallow. Avoid gulping it down as if someone is trying to steal it from you. This will give your stomach time to register the feeling of fullness. Set your fork down between bites. Have a sip of water. Relax and enjoy your company and the conversation.
Mild dehydration can give you the feeling of hunger. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down the alcohol consumption. When you drink too much alcohol, you are prone to overeat too.
Hot toddies may keep you warm at night, but these hot drinks, along with hot chocolate, pumpkin-spice lattes, eggnog, and apple cider are a quick and easy way to take in a lot of extra calories. A 16-oz Starbuck's pumpkin spice latte with 2% milk and whipped cream packs 380 calories, while the same size caramel apple cider has 410 calories.
Once you have gotten your food, move to a different part of the room. As they say - out of sight, out of mind. At least, you will have to think about what you have to do before refilling your plate.
Offer your guests to take home some of the leftovers or politely decline to take them home. You do not want to have a lot of unhealthy foods sitting in your fridge because it is just too much temptation for the next day.
Tell your family and friends that you are trying to avoid gaining weight during the holidays. Ask for their support and encouragement.
Exercise is a great way to control your weight and reduce stress during the holidays. Keep your exercise routines going, that way the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, it still keeps you in the routine. Because once you stop, it's very difficult to start up again.
Forgive yourself and make sure your next meal or snack is a healthy one, and the next meal after that, and the next one, and so on.
1. Bring out the natural flavors of food
Rule No. 1 is to enjoy the autumn harvest simply prepared without lots of extra fat and sugar. A roasted sweet potato is so delicious it really doesn't need the extra butter, brown sugar, nuts, and marshmallows. Simple peel the sweet potatoes and cut them into smaller pieces. Toss with a little olive oil, sea salt, pepper, and herbs (e.g. rosemary, thyme). Roast in 400-degree oven for about 25 minutes until golden brown.
Instead of using cream or full-fat milk, try substituting with non-fat evaporated skim milk. It gives the food richness without all the extra calories and cholesterol. This works for soups, sauces, as well as mashed potatoes.
Instead of butter, add herbs and garlic to mashed potatoes to give it more flavor. Substitute sour cream with a low-fat version or try low-fat yogurt.
When using cheese, instead of putting in large quantities of mild cheeses, try grating some fresh Parmesan cheese on top for flavor. By using a stronger cheese, you can get away with using less.
Whole grain breads and rolls are much better for you than the bleached whites; the same goes for rice. Be adventurous, go for wild rice, whole wheat couscous, or quinoa.
Cooking the stuffing inside the turkey means absorbing all the grease from the turkey. By baking it in a separate dish allows you to control the amount of added fat. Make a low-fat stuffing by adding fruits, vegetables, and stock. Flavor it with lots of fresh herbs.
Prosciutto is dry-cured Italian ham. Thinnly sliced prosciutto can be used like bacon for flavor. It has much less fat than the regular bacon. Turkey bacon is another option. Look for nitrite/nitrate-free prosciutto and turkey bacon.
Substitute 1/3 to 1/2 of the amount of oil called for in a recipe with applesauce. Most people will not be able to tell the difference.
Instead of white refined sugar, use maple syrup, honey, agave nectar, or brown rice syrup. These natural sweeteners are much more nutritious and have a lower Glycemic Index (GI) than white sugar. Agave nectar has the lowest GI among all sweeteners.
Grilling, baking, and broiling are much healthier options. Just don't char the meats too much.
Pumpkin layer cakes, pies, cheesecakes, and bread puddings turn the vitamin A-rich pumpkin into a decadently fattening dessert. Serve a crustless, low-fat pumpkin custard by using fat-free evaporated milk and natural sweeteners.
In 1913 soy was listed in the U.S. Department of Agriculture handbook not as a food but as an industrial byproduct.
Is Soy A Health Food?by Carol Chuang, MS, CHC, CMTA
All other unfermented soy products, including soy formula, soy milk, soy burgers, soy ice cream, soy snacks, soy cheese, tofu, and edamame, should not be a staple of your diet. The following are 8 reasons why soy is NOT a health food. Potential Health Problems With Soy
Recommendations For Vegetarians
Instead of relying on soy as a major protein in the diet, vegetarians should eat dairy products and eggs from free-range or organic chickens. Those who rely on nuts and beans for protein should be sure to soak them overnight to deactivate the phytates for easier digestion and assimilation.
The Bottom Line
The only soy foods that you should eat are fermented and non-GMO. They include tempeh, miso, natto, and soy sauce. The fermentation process drastically decreases the levels of soy's harmful, anti-nutritive components.
Never feed an infant a soy formula.
Avoid processed food products made with soy protein isolate and texturized vegetable protein. These may include protein shake powders, energy bars, meat substitutes, and veggie burgers.
Avoid drinking soy milk. Though promoted as healthy, soy milk is a highly processed food and has all the negative health risks associated with soy.
Avoid soybean oil products like vegetable oil, margarines, and shortenings made with partially hydrogenated soybean oil. They contain the dangerous trans fatty acid which has become one of the top health concerns in the American diet. In addition, soybean oil is high in omega-6 fat, which is pro-inflammatory.Do not use soy isoflavone supplements.
Tofu and edamame can be eaten occasionally in small quantities. Buy the organic, non-GMO variety.
by Carol Chuang, MS, CHC, CMTAYour best choices are virgin coconut oil, organic butter, organic ghee (clarified butter), and extra virgin olive oil (for moderate heat only). Some of you might wonder why I am recommending the inclusion of saturated fat in our diet. Isn't saturated fat the cause for coronary heart disease (CHD)? In this newsletter, I will first explain why we need some fats in our diet. Then I will clarify the myth about saturated fat being a bad fat. I will point out the real culprit for CHD and conclude with the pros and cons of various cooking fats and oils. Dietary Fats Are Vital For Body Function
Human beings cannot survive without fats in our diet. Dietary fats:
Myth: Saturated Fat Is A Bad Fat The reality is that it is not true. To understand how this notion came about, we have to retrace the origin of this so called Lipid Hypothesis. In the 1950s a researcher named Ancel Keys proposed that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of CHD. The main beneficiaries of such research are the vegetable oil and food processing industries. They quickly caught on and found fault with competing natural foods like animal fats. As a result, they began promoting, lobbying, and funding further research designed to support Keys' Lipid Hypothesis. As a result, animal fats were shunned and margarine, shortening, and refined vegetable oils became the fat of choice in the American diet. In the last 50 years, numerous independent studies have questioned Keys' data and conclusions. The following will illustrate that there is, in fact, no direct correlation between the consumption of saturated fat and increased CHD.
If saturated fat were to be the cause of CHD, one would have expected to find a corresponding increase in animal fat in the American diet. In fact, the reverse is true. During the 60-year period from 1910 to 1970, the proportion of animal fats in the American diet dropped from 83% to 62%, and butter consumption plummeted from 18 pounds per person per year to four.Yet during the same period, the proportion of dietary vegetable oils in the form of margarine, shortening, and refined vegetable oils increased about 400%! In addition, the consumption of sugar and processed foods increased about 60%.
Moreover, with the Japanese' fondness for shellfish, they probably consume more cholesterol than most Americans. What they don't consume a lot of is refined vegetable oil and processed foods. When the Japanese started introducing vegetable oil and processed foods into their diet, CHD mortality rates increased.
One might argue that it is their liberal consumption of red wine. But Italians, who don't consume as much saturated fats in their diet but have a per capita red wine consumption similar to that of the French, have far higher CHD mortality rates. This further demonstrates that saturated fat is not the culprit.
If you would like to read more in-depth research regarding this subject, check out the following resources:
Enig, M. and Fallon, S. (2000) Nourishing Traditions: The cookbook that challenges politically correct nutrition and the diet dictocrats. New Trends Publishing.
The Real Culprit For CHD The real culprit for CHD is inflammation derived from free radical damage of tissues and organs.
Causes of inflammation include:
The Dangers Of Trans Fatty Acid In Hydrogenated Vegetable Oils
The Benefits Of Saturated Fats The much maligned saturated fats are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry. Saturated fats:
Pros And Cons Of Various Cooking Fats And Oils Animal Fats
Canola Oil
Coconut Oil
Flax Seed Oil
Olive Oil
Peanut Oil
Sesame Oil
Avoid hydrogenated vegetable oils and trans fat. Reduce consumption of processed foods.
Include in your diet small amounts of saturated fats from animals fed a natural diet.
Your best oil/fat for cooking are virgin coconut oil, organic butter, organic ghee, and extra virgin olive oil.
© Copyright Carol Chuang 2008
By Carol Chuang
Vitamin D is a fat soluble vitamin that is made in your body after exposure to ultraviolet B (UVB) rays from the sun. For some time now, the media has been bombarding Americans with reports of the dangers of the sun causing skin cancer. In recent years, there is increasing evidence that the dangers of sun exposure have been greatly exaggerated and the benefits highly underestimated. Sun exposure is not the major reason people develop skin cancer. I know this might surprise many of you as this is opposite to what you have been told in the past.
So can sun exposure cause skin cancer? Absolutely, sun exposure should only be implemented very gradually. (See Safe Tanning Guidelines below.) However, the recommendation to never go out in the sun without wearing sunscreen is simply misguided advice. You can still develop sun damage even with sunscreen; sunscreens don't stop the damage from occurring on a cellular level, they simply stop the burn. In addition, sunscreens with a sun protection factor (SPF) of 8 or higher will block UVB rays that help your body's ability to synthesize vitamin D.
A Healthy Diet Can Help Prevent Sunburn
The amount of antioxidants that you have in your skin plays a major role in your development of sunburn. The more antioxidants you take in, the lower your risk of sunburn. Foods containing effective antioxidants to boost your "internal sunscreen" include fresh vegetables and fruits such as Goji berries (not the juice), blueberries, raspberries, and blackberries. Vitamins A and C are also vital as your cells use these vitamins to regulate both light absorption and protection against overexposure.
Moreover, increasing the omega-3:6 ratios in your diet is an incredibly important way to prevent skin cancer. Right now most Americans are eating far too many omega-6 fats and far too little omega-3. The primary source of omega-6 fats are processed vegetable oils made from corn, soy, safflower and sunflower seeds, whereas, omega-3 fats are found in fish oil and cod liver oil.
Benefits of Vitamin D
Vitamin D works with calcium to keep bones strong and prevent osteoporosis. There is also strong evidence that it maintains a healthy immune system and reduces the risk of some common cancers (breast, colon, pancreatic, lung, ovarian, and prostate), multiple sclerosis, diabetes, heart disease, hypertension, inflammatory bowel disease, rheumatoid arthritis, and age-related muscle weakness.
Vitamin D deficiency causes rickets in children and osteomalacia in adults. Rickets is a bone disease that results in soft bones and skeletal deformities. Osteomalacia results in muscular weakness, bone pain, and weak bones.
Vitamin D is unique in that your skin manufactures it just by being exposed to UVB rays from the sun. The ultraviolet A (UVA) rays produce a tan that not only makes your skin more pleasing in appearance, but is also your body's natural defense against sunburn. Vitamin D is fat soluble, the body can store it for the months when you don't get any sun or consume any D. The amount made depends on a number of factors such as:
· Age - older people produce less D
· Skin color - a person with dark skin needs more sun exposure to produce the same amount as a person with pale skin
· Latitude - the further north you are, the less UVB there is
· Altitude - the higher up you are, the more UVB reaches you
· Cloud cover and pollution - can block UVB
· Season - very little UVB available in winter in continental US
Dietary Sources of Vitamin D
Vitamin D exists in several forms, each with a different level of activity. D3 (cholecalciferol) is the most potent and is the natural form found in foods
Cod liver oil (1 tablespoon) 1,360 IU
Salmon (3½ ounces cooked) 360 IU
Sardines (1¾ ounces, canned) 250 IU
Tuna (3 ounces canned) 200 IU
Milk, vitamin D fortified (1 cup) 98 IU
Egg (1 whole) 20 IU
Beef liver (3½ ounces, cooked) 15 IU
and made by the skin when exposed to sunlight. D3 is also the major circulating form of vitamin D in your body.
Many researchers believe that the goal for most Americans, especially those over 60 and/or with darker skin is 1,000 IU a day. In 2007, the American Journal of Clinical Nutrition concluded that D is not toxic up to 10,000 IU a day.
When careful sunlight exposure is not possible and when sufficient vitamin D is not consumed in the diet, you should consider taking a supplement. Likewise, if your latitude is above 30 degrees north or below 30 degrees south, you will likely benefit from vitamin D supplementation from September to mid April. When shopping for a supplement, always look for D3 which is far superior and more potent than the synthetic D2 (ergocalciferol).
Since the body's ability to make and utilize D varies from person to person, testing can be important. The correct test your doctor needs to order is 25(OH)D, also called 25-hydroxyvitamin D. He/she may say it isn't necessary as it costs about $100 and insurance may not pay for it unless you have osteoporosis or another condition potentially related to vitamin D deficiency.
The optimal value that you are looking for is 45-50 ng/ml.
Although D lab values of 20-56 ng/ml are considered "normal", your level should never be below 32 ng/ml and any levels below 20 ng/ml are considered serious deficiency states and will increase your risk of breast and prostate cancers and autoimmune diseases like multiple sclerosis and rheumatoid arthritis.
If your skin is unused to the sun, it is important to build up your tolerance regularly and gradually. It is good to start early in the year, in the spring and early summer. This will prepare your skin for the stronger sunlight later in the year.
At the beginning of the season, go out gradually and limit your exposure to perhaps as little as 10 minutes a day. Progressively increase your time in the sun so that in a few weeks, you will be able to have normal sun exposure with little risk of skin cancer.
· Early morning is the best time to sunbathe if you have not already built up a base tan. You're less likely to burn in the mild sun than later in the day.
· Regular sunbathing, i.e. frequent, short exposures, is critical. You cannot cram all your sun exposure into a one week vacation and expect to experience the benefits.
· For optimal result, strive to have at least 40% of your skin uncovered. Merely exposing the face and hands is insufficient to bring vitamin D levels to the optimal range of 45-50 ng/ml.
· In Caucasian skin, equilibrium occurs within 20 minutes of ultraviolet exposure, further increases in vitamin D is not possible. For darkly pigmented skin, it can take 3-6 times longer to reach the same equilibrium. If you have light-colored skin, stay out just long enough so that your skin turns the very lightest shade of pink, then it's time to get in the shade or cover up with clothes.
© Copyright Carol Chuang, 2008.
Acute inflammation is characterized by the redness, heat, swelling, and pain that is the immune system's normal response to infection or injury. Immune cells congregate at the site so that they can overwhelm and dispose of infectious organisms or debris from injury. Thus healing takes place.
But there is another kind of inflammation - low-grade, chronic, and systemic. Many researchers now believe that low-grade inflammation is associated with everything from heart disease, diabetes, and asthma to Alzheimer's, arthritis, and cancer.
When there is inflammation, the liver produces a protein in the blood known as C-reactive protein (CRP). Elevated levels of CRP often accompany coronary heart disease and stroke. There is an easy way to test for inflammation. The CRP test has been in use for some time but so far is not routine. It costs less than $50 and can be done together with the cholesterol blood tests.
How to "Tamp Down" Inflammation?
Lifestyle
Diet
Omega-6 essential fatty acids (EFAs) tend to increase inflammation (an important component of the immune response), blood clotting, and cell proliferation. In excess they are directly linked to heart disease, cancer, and tumors. Omega-3 EFAs, on the other hand, decrease inflammation. The body needs both to function but maintaining a good balance is key to optimal health.
Sources of omega-6 EFAs (EAT LESS)
Ingredients in processed foods, snack foods, cookies, crackers, sweets, and fast foods are heavily skewed towards omega-6 EFAs.
Sources of omega-3 EFAs (EAT MORE)
Eggs have a bad reputation because of their high cholesterol content - 210 milligrams in the yolk of a large egg. Yet, they do not raise cholesterol in most people and may even be good for your heart in some ways.
As shown in various egg studies, dietary cholesterol raises blood cholesterol in only about one-third of people. Still, with these so called "hyper-responders", dietary cholesterol causes the body to produce both HDL (good) cholesterol and LDL (bad) cholesterol, thus offsetting potential adverse effects. Likewise, there is no change in the ratio between HDL and LDL, which suggests no major change in coronary risk. In addition, the most intriguing finding is that the LDL particles that form are larger in size, and larger LDL particles are less dangerous than small ones. When the LDL particles are large enough, they do not get stuck and cause inflammation and damage.
These are all true for healthy people - there is no association between eggs, up to one a day, and heart disease. Insulin simply takes the dietary cholesterol to your tissues, then the HDL takes it back to your liver, and nothing gets stuck causing damage. Insulin is a hormone produced by the pancreas to direct extra energy (glucose) into storage, either as starch (glycogen) and/or fat, leading to a decline of blood sugar level.
One exception is people with diabetes and insulin resistance. Insulin resistance results in LDL particles that are smaller and denser, which can eventually cause inflammation of the arteries and plague formation. In short, diabetics should limit their egg consumption.
· The unsaturated fats and other nutrients, including B vitamins, in eggs can be beneficial to heart health. A large egg has only 1.5 grams of saturated fat and about 70 calories. It is the saturated-fat-rich foods (butter, bacon, sausage, and cheese) that accompany eggs that raise blood cholesterol and heart disease risk.
· Egg yolks are a rich source of lutein and zeaxanthin, relatives of beta carotene that may help keep eyes healthy and have been linked to a reduced risk of age-related macular degeneration. Carotenoids from eggs are better absorbed by the body than those from spinach or supplements.
· Egg yolks also provide choline, an essential brain nutrient. It maintains the flexibility and integrity of brain cell membranes. Choline is also a key component of acetylcholine, which is a neurotransmitter that carries messages to and from nerves and muscles.
· Eggs promote satiety, due in part to their protein. One large whole egg contains 6 grams of high-quality protein. The yolk is also a source of zinc, B vitamins (riboflavin and folate), vitamin A, iron, and other nutrients.
· The best choice is organic eggs. They come from hens given no hormones or antibiotics and fed only organically certified feed grown without pesticides, insecticides or herbicides. They are free roaming and have access to fresh air. You might say that you cannot afford organic but when you break it down to cost per egg (25 to 38 cents) and health risk from all those chemicals as well as risk to our environment, you might want to think twice before buying conventional eggs.
· Brown eggs are not more nutritious than white. Different breeds simply lay eggs with different shell colors. Yolk color depends on what the chicken ate. Designer eggs with omega-3s are fed marine algae, kelp or flax seeds that they convert into useful omega-3s that our bodies use. The conventional egg has only 18 mg and most designer eggs have 100-350 mg per egg. If you don't mind the extra cost of the designer eggs, you can get the benefit of some additional omega-3s.
According to a Centers for Disease Control (CDC) study, bisphenol A (BPA) is in the urine of 95 percent of the people tested. Studies in animals suggest that early-life exposure, at least for fetuses, infants, and children, can lead to genetic damage as BPA causes chromosomal errors at even very low levels.
BPA is a chemical used in many common products such as impact-resistant baby bottles, spill-proof toddler "sippy" cups, Nalgene water bottles, plastic storage containers, plastic utensils, dental sealants and the inside linings of just about every food or soda can.
What is BPA?
BPA is a chemical used to make polycarbonate - a clear, tough and lightweight plastic - as well as epoxy resins that line the insides of food and beverage cans. BPA is an estrogen "mimic". It activates the same receptors in the body as estrogen does. In the 1930s, BPA was first studied as a synthetic estrogen for women. Because hormones are the messengers in the body's endocrine system, chemicals like BPA disrupt the functions of the system.
The Food and Drug Administration (FDA) approved BPA for use in materials that come in contact with food three decades ago when there was little research about its risks. After the recent release of a number of research studies from the National Institute of Environmental Health Sciences (NIEHS), the FDA says it will reconsider the safety of BPA.
The NIEHS studies show that BPA might be linked to increased rates of breast and prostate cancer, early onset of puberty in girls, type 2 diabetes, obesity, attention deficit hyperactivity disorder (ADHD), a decline in semen quality, and urogenital abnormalities in male babies.
Women of childbearing age are at greatest risk. Early-life exposure can lead to genetic damage, as BPA causes chromosomal errors at even low levels. These chromosomal errors in the developing fetus can also lead to spontaneous miscarriages.
Heat Releases More Toxin
The problem with BPA is that it doesn't stay put in the plastic. It leaches into whatever food or beverage you put in a plastic container, canned goods, or plastic baby bottle. And if you microwave the containers or bottles, put hot liquids or foods into them, or wash them in the dishwasher with harsh detergents, you increase by 55 times the amount of BPA that leaches into your food or drink than when used cold! Moreover, the increased release of BPA continues even after the hot liquid is removed, leading to increased BPA leaching in cold drinks.
How to Minimize Your Exposure to Toxic Plastic
PVC is the least recyclable plastic and poses risks to both the environment and human health. PVC contains chlorine, so its manufacture can release highly dangerous dioxins. If you must cook with PVC, don't let the plastic touch the food. Never burn PVC, because it releases toxins.
Polystyrene can leach potential toxins into foods. Never microwave food in polystyrene containers.
Safer Plastic Choices For Foods And Beverages
If you do choose to use plastic with your food, it is relatively safer to use those with recycling symbols No. 1 (PETE) 2 (HDPE), 4 (LDPE) and 5 (PP).
Water bottles from No. 1 and 2 are recommended for single use only.
Smart Plastics Guide
Adapted from the Institute for Agriculture & Trade Policy.
(Avoid using No. 3, 6 and 7 for food and beverages.)
No. 1 PETE: Polyethylene terephthalate ethylene, used for soft drink, juice, water, detergent, cleaner and peanut butter containers.
No. 2 HDPE: High density polyethylene, used in opaque plastic milk and water jugs, bleach, detergent and shampoo bottles and some plastic bags.
No. 3 PVC or V: Polyvinyl chloride, used for cling wrap, some plastic squeeze bottles, cooking oil and peanut butter jars, detergent and window cleaner bottles.
No. 4 LDPE: Low density polyethylene, used in grocery store bags, most plastic wraps and some bottles.
No. 5 PP: Polypropylene, used in most Rubbermaid, deli soup, syrup and yogurt containers, straws and other clouded plastic containers, including baby bottles.
No. 6 PS: Polystyrene, used in Styrofoam food trays, egg cartons, disposable cups and bowls, carryout containers and opaque plastic cutlery.
No. 7 Other: Usually polycarbonate, used in most plastic baby bottles, 5-gallon water bottles, "sport" water bottles, metal food can liners, clear plastic "sippy" cups and some clear plastic cutlery. New bio-based plastics may also be labeled No. 7.
Do you carry most of your extra pounds around your waist or your hips? Being significantly overweight is, of course, unhealthy, but it is also critical where the fat is being stored. Apple-shaped individuals (androids) with a lot of abdominal fat have a higher risk of heart disease, stroke, type 2 diabetes, hypertension, and some cancers than pear-shaped individuals (gynoids) who accumulate fat in the hips, buttocks, and thighs. What Determines Body Weight And Fat Distribution? Many factors determine your body weight. However, you are genetically overweight if you have a family history of overweight parents or relatives. Also, the nervous system plays an important role in balancing the body weight - serotonin and endorphins send signals to the brain that induce the need to eat, while another hormone, called CCK, transmits the brain signals on the state of satiety which decreases hunger. While generally body weight is influenced genetically, hormonally, and by the level of physical activity, scientists believe that fat distribution is influenced, to a great extent, by gender specific hormones. Estrogens are responsible for the typical female sexual characteristics, hence, the pear shape with more fat on the hips, buttocks, and thighs. Testosterone, on the other hand, being a principal male sex hormone leads to fat being accumulated towards the tummy and upper body. Recent studies show that people have an increasing tendency towards the apple-shaped format in the past 30 years. Researchers believe that modern life exposes people to increased amounts of hormone-like substances that affect fat distribution. Sources include plastics, pesticides, herbicides, birth control pills, commercially raised beef, chicken and pork, detergent, canned foods, and lacquers. While most of the fat in the hips and thighs is stored just under the skin (subcutaneous fat), more fat in the midsection is stored in and around the liver and other organs (visceral fat). The problem with visceral fat is that it releases hormones and inflammatory compounds which scientists believe interfere with the good functioning of vital organs and account for some of the adverse health effects seen in the apple-shaped individuals. Waist-To-Hip Ratio (WHR) The best way to measure whether you have excessive amounts of upper body fat is the waist-to-hip ratio. Divide the waist measurement (at the navel) by the hip measurement (widest part of your buttocks). Upper limits are 0.95 for men and 0.80 for women. Women with WHR within the 0.80 range are less susceptible to major diseases such as diabetes, cardiovascular disorders, and ovarian cancers. Men with WHR within the 0.95 range are less likely to have prostate cancer and testicular cancer.
How To Shrink The Big Apple? There is no way to lose fat just around your waist, except by losing weight. In other words, you cannot spot reduce. You have to exercise your whole body (walk briskly, ride a bike, lift weights, etc.) to burn more calories and reduce your daily calorie intake.Don't smoke as smoking is associated with abdominal fat accumulation.Make sure you get 7-8 hours of sleep every night. Sleeping less could serve as a trigger to the body to increase food intake and store fat. Studies have shown that the levels of two appetite-related hormones - leptin (appetite control) and ghrelin (appetite stimulant) - can be affected by sleep deprivation. During sleep deprivation, leptin levels fall and ghrelin levels rise, which can be a recipe for ravenous, tired people raiding the refrigerator when they should have turned in earlier. A Comment About Fat Cells Generally speaking, we are born with a predetermined number of fat cells which grows through late childhood and puberty, after which it is pretty much set. So when you gain weight, the fat cells just got filled up. However, when the fats cells have expanded to their maximum size as in the case of the obese, they can divide and produce an increase in the actual number of fat cells! This explains why some people have to work extra hard to lose weight and keep the weight off.
Nevertheless, it is physically possible to shrink your fat cells and reduce your body fat; it will just require more time and a stricter but sensible diet and exercise regimen. Just remember, carrying those extra fat on your body can lead to serious long-term health risks.
