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May 20th, 2010 at 12:03 am

By Carol Chuang, MS, CNS, CHC, CMTA

 

 

Raw FoodWhat Is Raw Food? By definition, raw food is primarily unheated food or food warmed to a temperature of less than 104 ºF or 40 ºC.

 

The most common raw foods are the unprocessed and uncooked plant foods, such as fresh fruits, vegetables, sprouts, seeds, nuts, grains, beans, dried fruit, and seaweed. But raw food may also include animal foods such as fish, meat, eggs, milk, cheese, and yogurt.

 

Proponents of the raw food diet rave about the numerous health benefits of living foods, like increased energy, improved skin appearance, better digestion, weight loss, and reduced risk of heart disease. Critics, on the other hand, warn against sanitary concerns as well as a host of nutritional deficiencies including low calcium, iron, protein, and insufficient calories.

 

So which is better, raw or cooked? In the following, find out the pros and cons and what is right for your body.

 

The Raw Benefits 
  • SaladOne reason why eating foods raw is so beneficial is because you avoid the harmful compounds that are sometimes created when foods are cooked. Heterocyclic amines are cancer-causing substances formed when meats are cooked at high temperatures, especially during charbroiling and barbecuing. Additionally, acrylamide is another cancer-causing chemical byproduct of cooking foods like potato chips, French fries, and almonds at high temperatures.
  • Heating destroys the digestive enzymes and beneficial bacteria in the food. Take milk as an example, people who are lactose intolerant cannot drink pasteurized milk but usually have no problem with raw milk. The reason is raw milk contains enzymes and lactase-producing bacteria (lactobacillus) needed by the body to break down and assimilate the milk sugar, lactose. These helpful bacteria and enzymes are destroyed during pasteurization which involves heating the milk to 150 ºF for 30 minutes.
  • Raw fruits and vegetables are high in antioxidants including vitamins A, C, E, carotenes, zinc, selenium, bioflavonoids, lutein, and many beneficial phytochemicals. Some antioxidants like vitamins C and E are easily destroyed by heat. Prolonged cooking of vegetables also eliminates almost all the beneficial antioxidants.
 
Drawbacks Of Raw
  • The biggest problem with raw food is absorption. Sometimes, to be able to absorb the nutrients in the food, it is necessary to cook it. A good example is beta-carotene in carrots, tomatoes, spinach, and other orange/yellow vegetables and fruits and dark green leafy vegetables. Cooking makes the beta-carotene more readily available for absorption by the body.
  • Studies have shown that people who follow a raw vegetarian diet have higher risks of low bone density and vitamin B-12 deficiency. They are more likely to be deficient in vitamin D, iron, zinc, protein, and calories.
  • A raw food diet may not be appropriate for children, pregnant or nursing women, people with anemia, and people who are at risk for osteoporosis.
 
The Middle Road
 
As you can see, both raw and cooked foods have their merits and demerits. For most people who eat everything cooked, it will be beneficial to incorporate more raw foods in the diet. The raw foods should always be fresh and preferably organic, free from pesticides, hormones, and antibiotics.
 
Although raw foods are very nourishing, a raw-only diet may not be appropriate for everyone, especially people living in colder climates and for certain body types. In this case, your body needs to have more cooked foods to function at an optimal level.
 
After all, as with so many things in life, it is more sensible to take a moderate approach. The key is really about balance, finding what works best for your own specific body, instead of blindly following some best-selling diet books or the latest fads.
 
The following are some simple and easy ways to incorporate more raw foods into your diet. Try them out and see what works best for your own body.
 
Raw Plant Foods
 
VegetablesApart from having salads, vegetable juicing is the best way to incorporate more vegetables into your diet.
  • Juicing helps you absorb all the nutrients from the vegetables, and it is easy to add a wider variety of vegetables in your diet instead of eating the same vegetable salads everyday.
  • If you are new to juicing, invest in a mid-priced juicer. Don't buy the cheap centrifugal juicers that break easily and make a lot of noise.
NutsChoose raw nuts and seeds over the roasted ones.
  • Raw nuts and seeds contain high concentrations of vitamins, minerals, proteins, essential fats, and enzymes.
  • Roasting nuts at high temperatures oxidizes the healthy fats, making them go rancid more easily.
  • It also leads to the formation of a cancer-causing chemical called acrylamides in nuts such as almonds that have high levels of the amino acid, asparagines.
  • If you don't like the taste of raw nuts, the next best option is to roast your own and keep the temperature no higher than 160 ºF. This will help avoid the oxidation of fats and formation of acrylamides.
 
Raw Animal Foods 
 
Sushi PlatterMany cultures eat animal foods raw. The Japanese eat sashimi or raw seafood. The Peruvians have ceviche or citrus-marinated seafood. The French make steak tartare served with raw egg. The Italians eat beef cappaccio.
  • Raw animal foods are rich in enzymes which promote healthy digestion, and B vitamins which are crucial for metabolism, healthy skin and muscle tone, and immune and nervous system function.  
  • If you choose to eat raw meat, always purchase high-quality organic and free range meat from grass-fed animals as opposed to the antibiotic- and hormone-ridden meat sold in most supermarkets. However, chicken, pork, and ground beef should always be fully cooked.
  • If you just can't tolerate totally raw animal foods, at least avoid charring or cooking your meat at high temperatures due to the formation of heterocyclic amines which are cancer-causing. What's more, rather than having your steak well-done, try to have it medium-rare or rare.
 
Raw Eggs 
 
Raw EggEggs are a phenomenally inexpensive and incredible source of high quality nutrients, especially proteins and fats. Cooking changes the nature of the egg proteins and fats, and is often the reason for allergies. Generally, when the eggs are eaten raw, any incidence of egg allergy disappears.
 
Eating egg yolks raw preserves the integrity of the highly perishable nutrients like lutein and zeaxanthin that prevent blindness and age-related macular degeneration.
 
Raw eggs are also exceptionally easy to digest and provide a completely balanced nutritional package. One way to eat raw eggs is to add them to fruit smoothies.
 
But what about salmonella? 
  • Organic Free-range ChickensFirst of all, only one in every 30,000 eggs is contaminated with salmonella. You can further reduce this risk by simply buying eggs from healthy organic and free range chickens. Only sick chickens lay salmonella contaminated eggs.
  • Don't eat the egg if there is a crack in the shell, has a foul odor, a watery white, or a yolk that is overly runny or breaks easily.
  • If you are still concerned about salmonella and choose not to eat your eggs raw, the next best option is to eat them soft-poached or soft-boiled.
 
Raw Dairy Products 
 
Raw Milk For SaleSale of raw dairy products is legal in 28 out of 50 states in America. If available in your state, opt for the raw organic dairy products instead of the pasteurized ones.
  • Pasteurization was probably useful when it was first employed in the 1920s to kill germs that were spread during that time due to widespread unsanitary production methods. Nowadays, sanitary conditions of the dairy industry have greatly improved, making pasteurization unnecessary.
  • Pasteurization of milk destroys the enzymes, beneficial bacteria, vitamins C, B6 and B12, denatures the fragile milk proteins, and is associated with many allergy symptoms. Raw milk, on the other hand is not associated with any of these problems. Many people who have been allergic to pasteurized milk can typically tolerate raw milk without any troubles.
  • No PasteurizationPasteurized milk, which usually has a shelf-life of several weeks, is not as fresh as raw milk. Fresh raw milk is creamier and better tasting than pasteurized milk.
  • Raw organic milk is always your best choice. If raw is not available, choose organic pasteurized milk over non-organic, because "organic" does not contain harmful pesticides and hormone residues.
 
© Carol Chuang 2010
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January 6th, 2010 at 1:22 pm
By Carol Chuang, MS, CNS, CHC, CMTA
 

TumericTurmeric may not be well known to the western world but in some other cultures, it is considered as one of nature's most powerful healers. For more than 5,000 years, turmeric has been an important part of traditional Chinese and India's Ayurvedic medicine. Turmeric is known to harbor anti-inflammatory, antioxidant, antibacterial, stomach-soothing, and liver- and heart-protecting effects.

 

In recent years, turmeric has captured the attention of many western scientists as more and more clinical studies have substantiated its purported health benefits. Although researchers are still learning the biochemical effects of turmeric in human diseases, the initial findings of turmeric for disease prevention and/or treatment are extremely encouraging.

 

Turmeric is a perennial plant of the ginger family and is native to tropical South Asia. Turmeric powder is derived from the dried underground stems and its key active ingredient is curcumin, which is what gives turmeric its therapeutic effects, pungent flavor, and yellow color. However, besides curcumin, there are other beneficial substances in turmeric.

 

In cooking, turmeric is commonly used as a spice in Indian curries and other South East Asian and Middle Eastern cuisines. It is the ingredient that makes the American mustard bright yellow. Traditionally, turmeric is also used as a dye, in cosmetics and skin care, as an ant deterrent, and for ceremonial purposes. In this newsletter, we will focus on turmeric's medicinal uses.

 

 

 

Turmeric's Amazing Health Benefits
 

Protects Against Alzheimer's Disease

 

Alzheimer's disease results when a protein fragment called beta-amyloid accumulates in the brains cells, forming hard, insoluble plaques that slowly obstruct cerebral function. In a healthy brain, beta-amyloid is broken down and eliminated. Studies show that extracts of turmeric contain a number of natural agents that bind to beta-amyloid and block the formation of plaques.

 

Relieves Rheumatoid Arthritis

 

Rheumatoid ArthritisTurmeric contains more than two dozen anti-inflammatory compounds, including six different COX-2 inhibitors. COX-2 enzyme induces pain, swelling, and inflammation; inhibitors selectively block the enzyme. Studies of the efficacy of turmeric have indicated improvements in arthritic symptoms, including morning stiffness, joint pain, and joint swelling. In addition, turmeric may be helpful for other inflammatory conditions such as carpal tunnel syndrome and joint inflammation.

 

Prevents Cancer

 

Turmeric's antioxidant actions enable it to protect the body's cells from free radicals that can damage cellular DNA. It also helps the body destroy mutated cancer cells so they cannot metastasize.

 

In animal studies, it has been shown to be effective in the prevention and/or treatment of colon cancer, breast cancer, prostate cancer, pancreatic cancer, esophageal cancer, oral cancer, and multiple myeloma (cancer of white blood cells in bone marrow). Additionally, a series of studies over the last 20 years have demonstrated that frequent turmeric consumption can reduce the risk of developing childhood leukemia.

 Heart

Supports Cardiovascular Health

 

Research reveals that turmeric appears to prevent the oxidation of LDL (low density lipoprotein) cholesterol in the body. Oxidized cholesterol damages blood vessels and builds up as plaques that can lead to heart attack or stroke. Turmeric is also rich in vitamin B6, high intake of which is associated with a reduced risk of heart disease.

 

Enhances Liver Detoxification

 

The liver's primary role is to process and remove toxins carried in the bloodstream. However, poor diet, allergens, pollution, and stress can cause the liver to become sluggish and its functions impaired. Research results suggest that turmeric may increase important detoxification enzymes in the liver and may help prevent alcohol and other dietary carcinogens from being converted into harmful compounds in the liver.

 

DigestionImproves Digestion

 

Turmeric helps break down fats by stimulating the flow of bile as well as the digestion of protein. It reduces heartburn, gas and bloating, and improves gut health.

 

 

The therapeutic potential of turmeric does not end here. Evidence suggests that it may also be beneficial for:

 

·         Inflammatory bowel disease such as Crohn's and ulcerative colitis

·         Cystic fibrosis

·         Type 2 diabetes

·         Psoriasis

·         Cataracts

 

Contraindications And Side Effects Of Turmeric

Turmeric is not commonly allergenic and is generally considered a safe herb. It has been used in large quantities as a condiment without any adverse reactions.

 

However, for people with any health conditions, it is prudent to consult with a healthcare professional before starting any supplements. The following are some contraindications and side effects of turmeric:

 

·         Prolonged use of very high doses may cause stomach upset, diarrhea, or constipation.

·         People with gallstones, stomach ulcers, hyperacidity, and bile duct obstructions should avoid the use of turmeric.

·         Inappropriate for pregnant women and those who are breast feeding.

·         Not suitable for people with a blood-clotting disorder and those taking antiplatelet and anticoagulant drugs.

 

How To Use Turmeric In Cooking
 

To get the most curcumin, the active compound in turmeric, use a pure turmeric powder rather than curry powder. Just like other dried herbs, buying organic is always preferable to prevent pesticide contamination.

 

Curried CauliflowerHere are several ways to incorporate more turmeric in your diet:

 

·         Add extra turmeric to store-bought curry powder when making stews and curries.

·         Add turmeric to sautéed onions, ginger, garlic, and cauliflower.

·         Add turmeric to egg salad.

·         Add turmeric to home-made mayonnaise or salad dressings.

·         Mix brown rice with raisins and cashews. Season with turmeric, cumin, and coriander.

·         Turmeric TeaMake turmeric tea by adding one teaspoon of ground turmeric to four cups of boiling water. Simmer for 10 minutes. Strain the tea through a fine sieve. Add honey and/or lemon to taste.

 

 

How To Choose A Quality Turmeric Supplement
 
 

Since eating mustard-laden hot dogs daily is not the ideal turmeric delivery choice, turmeric can be taken as a supplement to capture its many health benefits. The following are tips on buying a quality turmeric supplement:

 

·         Choose a supplement using only standardized extracts of at least 95% curcumin or greater.

·         Select a supplement from a company that complies with pharmaceutical Good Manufacturing Practices (GMP). Many supplements on the market today do not provide enough of the active ingredient because it is cheaper to produce. GMP assures that the product has the identity, strength, composition, quality, and purity it is represented to possess.

 

For prevention purpose, the dosage is 500 mg of turmeric a day. If you are looking to use turmeric as a treatment for a disease, please consult a healthcare professional for the proper dosage.

 

 

In conclusion, researchers have been validating turmeric's many long claimed therapeutic effects. Although more can be learned from the results of the ongoing clinical studies, turmeric, undoubtedly, is a very potent, yet safe herb with powerful antioxidant and anti-inflammatory properties. Turmeric appears highly protective for the brain, heart, liver, skin, joints, gut, and overall health. If this miracle herb can treat and help prevent Alzheimer's, arthritis, and cancer, isn't it time we consider enjoying more turmeric in our daily diet?

 

 

© Carol Chuang 2010


 
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October 17th, 2009 at 12:18 pm

By Carol Chuang, MS, CNS, CHC, CMTA
 
 
Packed LunchMost 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.
 
Kid With Packed LunchLikewise, 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

  • ProteinWhen 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.
  • Power BarWatch 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 MilkChocolate 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

 
The best way to get your children to eat healthy is through education. At school, your kids are going to see that their friends have lunches that look and taste different. You might become the mean parent who does not give them the same junk. Therefore, start early and keep educating them again and again. Helping your kids learn how to eat healthy is just as important as any other parental duties, and equally challenging and rewarding.
 
Take the kids grocery shopping or if they are older, let them help to cook. Talk to them about what food does for the body, how it helps them grow, keeps them healthy, gives them energy for sports, and keeps their brains sharp. These topics easily transition into why it is important to eat healthy foods and not the junk that they see during the TV commercials.
 
Fruits and VegetablesEncourage 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.
 
Get them eat the real foods. For example, visit a local farm and help them see that fresh strawberries come from a plant and do not turn into bright red fruit chews without the help of a chemistry set. Challenge them to eat foods that are closest to their natural state. Reward them for eating "real" foods. Likewise, explain how whole wheat berries are ground into flour to make breads, crackers, and pasta. But with refined grains, the bran and the germ - the most important parts for helping the body stay strong and healthy - are stripped away.
 
Give them a say in choosing their food. Sometimes the kids balk at veggies and think the color green is reserved for frogs. When it comes to veggies, give them a choice of which veggie, but not the option for no veggies. For example, would you like to have broccoli or peas with dinner, or do you prefer the carrots cooked or raw?
 
Be patient with new food. Studies show that a child needs to have 10 repeated exposures before he or she takes the first bite. Be persistent as parents tend to get discouraged and give up after a few trials.
 
Healthy Packed Lunch Ideas

 

Sandwiches

  • Tortilla SandwichInstead of the normal bread sandwich, experiment with tortilla, pita pockets, English muffins, or bagels. Choose the whole grain version as they are much higher in nutrients and fiber than the ones made with refined grains.
  • To cut down on unhealthy hydrogenated fats, skip the usual store-bought mayo and use mustard instead. Or you can shop for an organic mayo without the partially hydrogenated fats.
  • Use leftover roast beef, pork, or chicken from dinner. If you buy luncheon meats, avoid those with nitrites and nitrates as these preservatives have a possible link to colon cancer.
  • Limit canned tuna to once a month due to the high mercury content. Mercury is toxic to the nervous system. Try canned wild Alaskan salmon instead.
  • Sliced AvocadoSlice up a quarter of an avocado for its healthy fats.
  • In place of the regular peanut butter and jelly sandwich, try almond butter and drizzle with some honey. Or, use an all fruit spread without added sugar or high fructose corn syrup. When you buy peanut butter, check that it does not contain partially hydrogenated oil. Organic peanut butter is preferred as regular peanuts have significant pesticide load.

Other Leftovers

  • If you have leftover rice or pasta, add some diced roast beef, chicken, or turkey. To spice up a normal bland couscous, mix in some dried cranberries, chopped fresh herbs, celery, onion, and pine nuts.
  • You can also bring your leftover homemade soup or casserole in a container or thermos.

Fruits and Veggies

  • For a well-balanced lunch, remember to bring some veggies and/or a piece of fruit.
  • Use leftover cooked vegetables from dinner.
  • Veggies HummusPack raw carrots sticks, sugar snap peas, celery sticks, sliced cucumber, red bell pepper strips, or cherry tomatoes. You can even buy them pre-cut in convenient packaging at grocery stores. Put some hummus (made from chickpeas), bean dip, guacamole, or salsa in a small container and use it as a dip.
  • If made right, salads are delicious. Assemble your favorite ingredients such as lettuce, spinach, cherry tomatoes, olives, crumbled feta cheese, black beans, sliced avocado, and walnuts in a plastic container. Make a simple dressing of olive oil and vinegar, and store it separately in a small sealed container. Add the dressing when you are ready to eat. 

Snacks

  • Plain yogurt with berries and honey. Most flavored yogurts are presweetened; a 6-oz container often has at least 3 teaspoons (12 grams) of added sugar.
  • Cottage cheese with fruit
  • Trail mix with unsalted nuts and dried fruits
  • Hummus with cut-up vegetables or whole grain crackers
  • Apple SandwichesPeanut or almond butter with fruit
  • Cheese with whole grain crackers
  • Air-popped popcorn - plain or with cinnamon, cumin, black pepper, garlic salt or other spices. This can be made with the kids on the weekend and stored in airtight containers for use during the week.
  • Baked veggie chips and fruit chips
  • Homemade cookies with whole grain flour and less sugar
  • Homemade granola with less sugar
  • Whole grain cereal with less than 4 grams of sugar.

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.
  • Mom and Child CookingYou 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
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April 1st, 2009 at 4:34 pm

By Carol Chuang, MS, CHC, CMTA

 

 

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?

 

Food IndustryProcessed 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 

  • Trans FatTrans fats are the worst of all fats because they boost your levels of "bad" LDL cholesterol and decrease your "good" HDL cholesterol. That's double trouble for your heart and arteries.
  • Trans fats are factory-created fats. The process of hydrogenation alters the chemical structure of liquid vegetable oils, such as those made from corn, soybean, safflower, or sunflower. Manufacturers prefer to use trans fats because they have a higher melting point (which makes them attractive for baking) and a longer shelf-life. Trans fats can be found in baked goods, crackers, snack foods, microwave popcorn, stick margarine, French fries and many other processed foods. Restaurant food, especially fast food, is often laden with trans fats.
  • Check the ingredient list for words like "partially hydrogenated oil" or "hydrogenated oil". Even if the packaging says "0 gram trans fat", it might still contain less than 0.5 gram of trans fat. When you are eating several servings a day, it can add up.

High Fructose Corn Syrup

  • Research has proven that high fructose corn syrup upsets the human metabolism, raising the risk for diabetes and heart disease. Due to its chemical structure, it encourages overeating and leads to obesity. In addition, high consumption of fructose zaps the body's reserves of chromium, a mineral important for maintaining healthy levels of cholesterol, insulin, and blood sugar.
  • Manufactures opt to use high fructose corn syrup because it is cheaper, sweeter, mixes more easily with other ingredients, and has a longer shelf-life. It gives baked goods an inviting brown color and soft texture. Today, Americans consume nearly 63 pounds of it per person per year in drinks and sweets, as well as in many other processed foods.
  • Check the ingredient list for "high fructose corn syrup", "corn syrup", "corn syrup solids", or "corn sweetener".

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

  • SaltProcessed foods often contain very high levels of sodium. Salt (sodium chloride) helps prevent spoiling by drawing moisture out of food, so bacteria can't grow. Salt also kills existing bacteria that might cause spoiling. Salt makes soups more savory, reduces dryness in crackers and pretzels, and increases sweetness in cakes and cookies. Salt also helps disguise metallic or chemical aftertastes in products such as soft drinks.
  • The Recommended Daily Allowance for sodium is no more than 2,400 mg per day, about one teaspoon of salt. People with high blood pressure should limit their daily intake to less than 1,500 mg. Americans, on average, take in between 4,000-5,000 mg every day, mostly from processed foods.
  • When you eat more salt than your body needs, your body retains fluid simply to dilute the extra sodium in your bloodstream, this raises blood volume, forcing your heart to work harder. At the same time, it makes your veins and arteries constrict. The combination results in an increase in blood pressure.
  • Therefore, read product labels for sodium content. Try to opt for low-sodium or sodium-free products.

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

  • Preparing your own food not only saves money, you also control the ingredients that go into it. It is significantly more economical and nutritionally far superior to prepare your own meals. You just need some organization and planning ahead.
  • For most people, there is usually at least one day out of the week that isn't as chaotic. Use that day for planning, shopping, preparing, and even cooking. Go online (such as www.foodnetwork.com) to look for recipes or dust off your old cookbooks. Think about the coming work week and how much time you have every day to make a meal, for example, an hour on Monday, 15 minutes on Tuesday, etc.
  • Plan your meals ahead of time and make a shopping list. It is much more time efficient if you go grocery shopping once a week.
  • Don't hesitate to begin preparing your meals ahead of time. Cook in batches, enough for two or more meals. You can always freeze them for use on days when you are in a rush. Better still, defrost them in the fridge the night before. This will cut down heating time.
  • Chop up vegetables and store them in a zip-log bag. They only require a few minutes to cook. This way you can ensure that you have some fresh vegetables at every meal. Frozen vegetables, which are usually frozen at the peak of ripeness, retain most nutrients and are great substitues for the fresh ones. Stock up a variety of frozen vegetables in your freezer.
  • Another good option is to invest in a crock pot or slow cooker. You can quickly throw together a meal in the morning (or the night before) and dinner will be ready when you get home in the evening.

© Carol Chuang 2009
 


 
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November 11th, 2008 at 11:01 pm

 

   By Carol Chuang, MS, CHC, CMTA

 

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.

  

2. Don't skip meals

 

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.

 

3. If hungry, eat a snack before the party

 

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.

 

4. Bring healthy food to parties

 

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.

 

5. Cook healthier foods

 

If you are hosting, prepare healthier versions of traditional recipes. Please see the section below on Healthy Holiday Cooking Tips.

 

6. Use a smaller plate

 

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.

 

7. Make smarter choices of food

 

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.

 

8. Chew your food and pace yourself

 

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.

 

9. Drink plenty of water

 

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.

 

10. Watch out for seasonal beverages

 

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.

 

11. Don't hang around the buffet table

 

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.

 

12. Give away leftovers to guests

 

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.

 

13. Ask for support

 

Tell your family and friends that you are trying to avoid gaining weight during the holidays. Ask for their support and encouragement.

 

14. Keep exercising

 

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.

 

15. Don't beat yourself up, just get back to healthy eating

 

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.

  

Healthy Holiday Cooking Tips
 

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.

 

2. Use butter, cream, and cheese sparingly

 

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.

 

3. Serve whole grain

 

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.

 

4. Cook the stuffing separately

 

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.

 

5. Use prosciutto instead of bacon

 

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.

 

6. Try applesauce for baking

 

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.

 

7. Use natural sweeteners

 

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.

 

8. Avoid frying your foods

 

Grilling, baking, and broiling are much healthier options. Just don't char the meats too much.

 

9. Serve a crustless, low-fat pumpkin dessert

 

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.

 
HAPPY HOLIDAYS!

 
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October 1st, 2008 at 10:52 am

by Carol Chuang, MS, CHC, CMTA

Your 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: 

  • Provide a concentrated source of energy - slow down digestion so that we can go longer without feeling hungry
  • Provide building blocks for cell membranes and a variety of hormones and hormone-like substances
  • Act as carriers for important fat-soluble vitamins - A, D, E, and K 
  • Are needed for conversion of carotene to vitamin A
  • Are needed for absorption of minerals such as calcium  

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. 

  • Before 1920, CHD was rare in America. But in the next 40 years, it rose dramatically, so much so that by the mid-50s, CHD was the leading cause of death among Americans. Today CHD causes almost 40% of US deaths.

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%.

  • We need cholesterol in our diet to make hormones and new cell membranes. Mother's milk provides a higher proportion of cholesterol than almost any other food. It also contains over 50% of its calories as fat, much of it is saturated fat. Both cholesterol and saturated fat are essential for growth in babies and children, especially the development of the brain. So if saturated fat is so bad for us, why is it in mother's milk?  
  • Many might attribute the good health and longevity of the Japanese to a low-fat, low cholesterol diet. However, the notion that their diet is low in fat or cholesterol is a myth. Traditional Japanese diet contains moderate amounts of animal fats from eggs, chicken, pork, beef, organ meats, and seafood.

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.

  • The French diet is loaded with saturated fats from butter, cheese, cream, eggs, liver, and meats. Yet the French have a lower rate of CHD than all western countries.

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:

 
http://articles.mercola.com/sites/articles/archive/2002/02/23/vegetarianism-myths-06.aspx

Colpo, A. (2006) The Great Cholesterol Con: Why everything you've been told about cholesterol, diet, and heart disease is wrong! Lulu.com
 

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:

  • Eating foods made with hydrogenated vegetable oils and trans fatty acid (e.g. baked goods such as cookies and pastries, deep fried foods such as doughnuts, fried chicken, and French fries) 
  • Having too much omega-6 fatty acid (N6) and too little omega-3 fatty acid (N3) in diet. Ideal ratio of N6/N3 is between 1:1 and 4:1. Standard American diet can be as high as 50:1. Although our body needs to obtain both omega-3 and 6 from our diet, excess omega-6 can promote inflammation in the body.
  • Having high blood sugar from eating too much sugary foods, soft drinks, juices, and grains, in particular, the refined type
  • Eating foods cooked at very high temperatures
  • A sedentary lifestyle
  • Smoking
  • Stress      

The Dangers Of Trans Fatty Acid In Hydrogenated Vegetable Oils

  • Vegetable oils made from canola, corn, cottonseed, safflower, soybean, and sunflower are the worst oils to cook with because they are highly unstable and reactive.
  • During the hydrogenation process that involves heat, oxygen, and moisture, the vegetable oils become rancid.
  • Trans fatty acids, formed during the hydrogenation process, cause free radical damage to tissues and organs and increase the likelihood of developing CHD.
  • These vegetable oils are high in omega-6, which promotes inflammation in the body.  

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:

  • Constitute more than 50% of the cell membranes, providing the cells stiffness and integrity
  • Enhance calcium absorption
  • Enhance immune system
  • Lower lipoprotein (a) in blood, a risk factor for CHD
  • Protect against harmful microorganisms in the digestive tract

Pros And Cons Of Various Cooking Fats And Oils
 
Animal Fats

  • Chicken fat, suet (raw beef fat from around the kidneys), duck and goose fat, and lard (pork fat) were widely used in America at the turn of the 20th century for cooking and frying
  • These fats are stable and do not go rancid easily
  • Animal fats contain beneficial antimicrobial characteristics
  • Duck and goose fat and lard are good sources of vitamin D
  • Animals fed a natural diet have a higher proportion of omega-3 to omega-6 in their fats
  • It is advisable to include small amounts of animal fats in your diet

Canola Oil

  • This is the newest oil on the market. It is developed from the rape seed, a member of the mustard family.
  • It has a high sulphur content and goes rancid easily. Baking goods made with canola oil develop mold very quickly.
  • During the deodorizing process, the omega-3 fatty acids of processed canola oil are transformed into trans fatty acids, similar to those in margarine and possibly more dangerous.
  • Avoid  

Coconut Oil 

  • Coconut oil, which is 92% saturated fat, is the oil of choice for cooking because it is very stable and not susceptible to damage when heated.
  • Contains lauric acid which has strong antifungal and antimicrobial properties. Lauric acid is also a vital component of human breast milk.
  • Over two-thirds of the saturated fats are in the form of medium-chain fatty acids (MCFA). MCFA are digested and metabolized differently than other fats. They don't require pancreatic enzymes to break them into smaller units. They are absorbed directly from the intestines and go to the liver where they are quickly converted to energy.
  • Coconut oil is not stored to any significant degree as body fat whereas other dietary fats can lead to the buildup of body fat.  

Flax Seed Oil

  • A healthy oil due to its high omega-3 content
  • Should always be refrigerated and never be heated
  • Look for unrefined, expeller-expressed flax oil in opaque containers  

Olive Oil 

  • A healthy oil and is best used for salads and cooking at moderate temperatures
  • Extra virgin olive oil is also rich in antioxidants Don't overdo olive oil as the longer chain fatty acids found in olive oil are more likely to contribute to the storage of body fat  

Peanut Oil

  • Like olive oil, peanut oil is relatively stable and is suitable for stir-frying
  • Use sparingly due to high omega-6 content  

Sesame Oil 

  • Similar in composition to peanut oil 
  • Can be used for stir-frying because it contains unique antioxidants that are not destroyed by heat
  • Use sparingly due to high omega-6 content   

The Bottom Line

  • 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

                                                                        

 
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September 17th, 2008 at 11:30 pm

By Carol Chuang

 

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

  • Avoid using anything made with the clear, tough, lightweight plastic called polycarbonate. It contains BPA. Check the recycling symbol on the bottom of the container. If it's No. 7, the plastic may be polycarbonate. Not all No. 7 plastics are polycarbonate though; No. 7 is the "Other" category which covers mixtures of plastics that don't carry their own recycling symbol.
  • Only use glass baby bottles and dishes for your baby. Give your baby natural fabric toys instead of plastic ones.
  • Prepare or store food, especially hot foods and liquids, in glass, porcelain, or stainless steel dishes or containers.
  • If you choose to use a microwave, don't microwave food in a plastic container. And never microwave anything covered in plastic wrap even if it is labeled "microwave safe".
  • Replace canned foods with foods that are fresh, frozen, or packaged in aseptic (shelf-stable) boxes. At least one manufacturer, Eden Foods, lines its cans with a BPA alternative made from plant extracts.
  • Avoid older versions of Delton dental sealant. (Dental sealants are plastic resins that a dentist bonds into the grooves of the chewing surface of a tooth to help prevent cavities.) Older sealants contain BPA; the newer Delton Plus sealants don't contain the chemical.
  • Avoid using plastic made with the No. 3 recycling symbol (PVC or V). Polyvinyl chloride is another toxic plastic used for cling wrap, some plastic squeeze bottles, cooking oil and peanut butter jars, detergent and window cleaner bottles.

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.

  • Avoid using plastic made with the No. 6 recycling symbol (PS). Polystyrene is used in Styrofoam food trays, egg cartons, disposable cups and bowls, carry-out containers and opaque plastic cutlery.

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.

 

© Copyright Carol Chuang, 2008.
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September 17th, 2008 at 11:10 pm

By Carol Chuang
 
In the last 20 years, Americans have increased sugar consumption by 26 pounds to 135 pounds per person per year! Prior to the turn of the 20th century, the average consumption was only 5 pounds per person per year. That means the average American is now consuming an astounding 2-3 pounds of sugar each week!

This is hardly surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup (HFCS) have been processed into so many foods such as bread, breakfast cereals, candies, cookies, energy bars, fruit-flavored beverages, ketchup, mayonnaise, pasta sauces, pastries, peanut butter, salad dressings, soft drinks, and a whole host of other processed, convenience foods.

What is HFCS?

HFCS, developed in the 1960s, is a liquid sweetener made from corn starch. After processing, it becomes corn syrup. Pure corn syrup is 100% glucose and contains no fructose, but to make HFCS, manufacturers use a special process to boost the fructose content (usually to 55%) and increase the sweetness. To add insult to injury, HFCS is metabolized from mostly genetically modified corn and processed with genetically modified enzymes. Fructose contains zero vitamins, minerals, or enzymes.

In the U.S., about two-thirds of the HFCS is used in soft drinks. A single 12-ounce can of soda has as much as 10 teaspoons of sugar in the form of HFCS. HFCS is so widely used because it is sweeter than sucrose, easy to blend with other ingredients, cheap, and has a longer shelf life. HFCS now supplies about 10% of all calories in the U.S. diet. For some people, including many children, it is closer to 20%.

How Does Fructose Affect Our Body?

Humans have never consumed anything close to this much fructose before. Forty years ago, we consumed no HFCS and very little fructose, but now it has pushed sucrose aside as the leading additive in our food supply.

The body digests, absorbs, and utilizes fructose differently than glucose, our main source of energy. Fructose does not stimulate insulin secretion; in fact, small amounts can help people with type 2 diabetes to control their blood sugar. However, studies have found that high fructose consumption increases the risk of diabetes by promoting insulin resistance.

Unlike glucose which is metabolized in every cell of the body, fructose is mostly broken down in the liver, where it affects the production of various lipids. The livers of rats on a high fructose diet looked like the livers of alcoholics, plugged with fat and cirrhotic. High fructose intake has been linked to increased triglycerides (fats in blood), increased LDL (bad) cholesterol, lowered HDL (good) cholesterol, liver damage, high blood pressure, systemic inflammation, and increased formation of cell-damaging free radicals (precursor to cancer).

America's Obesity Epidemic

The jury is still out on whether increased consumption of HFCS is the prime culprit in the rising obesity rate in America - two-thirds of the Americans are overweight and one-third is obese. Although fructose doesn't stimulate insulin, some research studies claim that it might affect other hormones related to appetite by suppressing leptin that signals satiety, thus, encouraging overeating.

Read The Labels!

HFCS is disguised in many foods and can be labeled as chicory, inulin, iso glucose, glucose-fructose syrup, and fruit fructose. So read the labels carefully.

What About Fruit?

Do not cut back on fruit because it contains fructose. Americans get only a very small portion of their fructose from fruit. Fruit is a great food with many health benefits because it contains fiber, vitamins, minerals, and phytochemicals. You would have to eat several servings of fruit at one sitting to get as much fructose as in a can of soda.
 
However, it is a different case for fruit juices. For example, a glass of orange juice has nearly as much sugar and calories as soda. The fact that fruit juice contains no fiber can result in a spike in blood sugar levels. In the longer-term, over consumption of sugary drinks can lead to insulin resistance, excess fat storage, and increased risk of type 2 diabetes. It is always preferable to have a piece of fruit to a glass of juice. If you have to drink juice, limit the consumption to no more than one 8-ounce glass a day.
Are Artificial Sweeteners Safe?
 
Artificial sweeteners are perhaps the most extreme example of what has gone wrong with our eating habits. They are beyond processed; they are newly created chemicals produced in laboratories. Artificial sweeteners do not exist in nature. Nowhere in nature is there any form of sugar that remotely resembles the molecular structure of the following artificial sweeteners:-   
 
Saccharin         (Sweet'N Low)
Aspartame      (Equal and Nutrasweet)
Acesulfame-K  (Sunett)
Sucralose        (Splenda)
Alitame           (Aclame-not yet approved by FDA)
Neotame         (Aspartame plus 3-di-methyl-butyl)
 
The truth is that there have never been any long-term studies on the effect of artificial sweeteners on humans. Splenda, which has pulled off one of the most successful consumer product launches in history, had only done studies on humans for a total of six months, and these studies were only focused on the effect of sucralose on blood sugar in diabetics. The vast majority of sucralose safety research was done on rats, which are not an exact model from which to base conclusions.
 
Moreover, the claim that sucralose is "made from sugar, so it tastes like sugar" is extremely misleading. After the lengthy chemical transformation of sucrose, the resulting chlorinated hydrocarbon known as sucralose resembles nothing like sucrose and is not a natural compound that is nutritionally compatible with normal human metabolic functioning.
 
There have been many reported side effects from artificial sweeteners such as aspartame and sucralose. These include headaches, migraines, mood swings, neurological disturbances, digestive problems, skin problems, joint pains, etc. Unfortunately, many victims are not aware of the root of their problems and end up spending a tremendous amount of time and money trying to figure out why they are sick.

Artificial Sweeteners And Weight Gain

Research has shown that the use of artificial sweeteners was not associated with a decrease in sugar intake. In fact, they simply perpetuated a craving for sweets and overall sugar consumption. Studies have indicated that drinking both sugar and sugar-free soft drinks increased the likelihood of weight gain by 65%. However, it was the diet soda that was associated with "serious" weight gain.

 
Natural Sweeteners
 
Please bear in mind that brown sugar, turbinado sugar, raw sugar, or cane sugar are still considered as refined sugar. The better options are:
 
Agave nectar   A natural sweetener made from the juice of the agave cactus. It does not create a sugar rush, has the lowest glycemic index among the sweeteners (except Stevia), and is less disturbing to the body's blood sugar levels.
 
Maple Syrup   Make sure it is 100% pure maple syrup and not maple-flavored corn syrup. Organic varieties are the best.
 
Raw honey   The raw version is preferred as it contains enzymes, minerals, and vitamins.
 
Stevia   The is an herb from the rain forests of the Amazon and has been used for centuries by native South Americans. It can be used in cooking and baking as well as in drinks. Stevia extract does not affect blood sugar levels and has zero calories.
 
Cargill has begun marketing stevia using the brand name Truvia. Coca-Cola will be using Truvia in its beverages starting 2009.

© Copyright Carol Chuang, 2008.
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