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April Nutrition Nuggets

MHollander

April’s Nutrition Nuggets have been very interesting. I had quite a few to choose from. Of course the one that intrigued me most was about coffee 🙂 I will start with that one & end with my other favorite subject; the Mediterranean diet. But don’t miss out on the fish & frozen veggie guides along with other nutritional information.

As much as I love coffee, this article worried, no, actually scared me a bit. Only in the USA is “more” better.  KTLA5: Black Insomnia: ‘World’s Strongest Coffee’ Now Available in U.S. “The “world’s strongest coffee” is now available in the US, but just one cup could spill you over the daily caffeine limit….“If you want to stand out, you need to be the ‘est’ — the biggest, smartest, strongest, or cheapest,” said Black Insomnia founder Sean Kristafor. “So when we wanted to compete in coffee, as a caffeine product, we had to be the strongest, but obviously, we don’t exceed the world guidelines.”

At $19/pound you get this….“For the same amount of coffee, you will get double the amount of caffeine,” said Mary Sweeney, who researches the effects of caffeine at John Hopkins School of Medicine.

“This makes it easier to consume more caffeine than you intend to and effects can range from mild to severe, for example, jitteriness, nervousness, restlessness and trouble sleeping. The most serious effect would be cardiac arrhythmia (irregular heartbeat).”

Kallmyer calls Black Insomnia and its competitor, supposedly the second world’s strongest coffee Death Wish, “insanely strong coffees.” I think I will take a pass on this coffee. 

Black Insomnia has 720 mgm of caffeine per 12 ounce cup! Starbucks Blonde Roast has 475 mgm in a 20 ounce Vente cup. Here is a chart to check the caffeine in your favorite coffee, tea, soda or energy drink: Caffeine Chart from the Center for Science in the Public Interest.

According to the Mayo Clinic: Caffeine: How much is too much?  Mar 8, 2017 – Up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. That’s roughly the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two “energy shot” drinks. 

Looks like all the health benefits of coffee would be nil with one 12 ounce cup of Black Insomnia or Death Wish. With names like that it will appeal to some people. Insanely bad choice 🙁


While we are on the subject of drinks. This newest study regarding artificial sweeteners in diet soda’s is interesting. I want to warn you that more research is needed & that a direct link has not been established. As the article states, it only shows an association. 

CBS News: Diet soda study looks at dementia, heart risks  Apr 21, 2017:  Much has been written about the health risks of sugar-sweetened beverages; research has linked sugary drinks to a number of serious health risks, including obesity, heart disease, diabetes, and an early death.

Now, new research suggests diet drinks with artificial sweeteners may have some health concerns of their own. According to a new study published Thursday in the American Heart Association’s journal Stroke, people who drank at least one artificially-sweetened beverage a day had almost three times the risk of developing stroke or dementia. The researchers caution that the study only shows an association — it does not prove that diet drinks actually cause stroke or dementia. Still, they say the study warrants more research in the area.” 

The study prompted the following, unsurprising, reaction: The American Beverage Association issued the following statement in response to the study: 

Low-calorie sweeteners have been proven safe by worldwide government safety authorities as well as hundreds of scientific studies and there is nothing in this research that counters this well-established fact. The FDA, World Health Organization, European Food Safety Authority and others have extensively reviewed low-calorie sweeteners and have all reached the same conclusion – they are safe for consumption.

While we respect the mission of these organizations to help prevent conditions like stroke and dementia, the authors of this study acknowledge that their conclusions do not – and cannot – prove cause and effect.

The above statement is true, but, anecdotal evidence has shown a different story. I believe that water should be your first choice of a drink, but when you just need a Coke or Pepsi, then drink a regular one. Have 8 – 12 ounces only. No refills & no “BIG GULPS”. Skip the diet drinks. Revisit my post on Artificial Sweeteners. 

For more information see Additional Resources at the end of this post.


Here is some much needed GOOD NEWS! Hooray! NBC News: Trans Fat Ban Saved Lives in New York, Study Shows “Heart attacks and strokes fell by more than 6 percent three years after some New York counties banned trans fats, researchers reported Wednesday.” Nothing to add to that 🙂


I have given you links to the Monterrey Bay Aquarium Seafood Watch site before; here is another good guide for those of you who eat fish.  

Click here for the guide: A Safe Guide to Eating Fish, April 13, 2017, “Need the straight scoop on fish that’s safe to eat and what you should absolutely avoid? Get this comprehensive list of good (healthy and sustainable) and bad (high mercury levels, over harvested) seafood, from ***The Dirt Cure: Growing Healthy Kids with Food Straight from Soil.” Informative & well written. 

***Link to the book at end of post.


This is another helpful guide that EWG just came out with. EWG’s: 5 Fabulous Finds in the Frozen Food Aisle Health experts often advise shoppers to cling to the outer edges of the grocery store – where they can find fresh produce and less-processed foods. But, while fresh food is typically the best option, you don’t need to bypass all options in the frozen aisle.

In fact, a 2016 study found that frozen food can help dramatically decrease your household’s food waste. We scoured our Food Scores database to find five great options in the frozen food aisle that maximize nutrition, and can save you time and money.” As you scroll to the bottom of the article you will find a box with good information on “How to Microwave Wisely.”

I keep frozen organic corn & peas in my freezer. They are great to throw into my vegetarian soup, pot of beans or stew. They are also simple & fast side dishes. Having healthy, frozen choices is just the ticket on those days when we are just too tired to cook. 


Last but not least, the Mediterranean diet. I am including this article I found in the health news a few days ago because it included a link to a chart I thought you might be interested in. First, the article.

(HealthDay News) —Get to Know the Mediterranean Diet “The diet followed by people who live in countries around the Mediterranean Sea has been shown to be more than just delicious. The so-called Mediterranean diet can help you limit daily calories so you can lose weight. Plus, it’s a healthy long-term way of eating.

The main focus of the Mediterranean diet is on eating plant-based foods. That means including fruits and vegetables in every meal, and eating them for snacks and dessert, too.

Switch from refined to whole-grain foods, including breads, cereal, rice and pasta. Also add legumes like peas and beans. Try to eat a vegetarian dinner one or two nights a week.

People who successfully lose weight while following a Mediterranean diet generally get about a third of their calories from healthy fats, including a small handful of nuts each day.

The chart from Health.gov on the Dietary Guidelines 2015-2020, mentioned in the article:  Appendix 4. USDA Food Patterns: Healthy Mediterranean-Style Eating Pattern has the daily portions of food in each food group by your calorie intake. It has 12 calorie levels. Useful to see how much you should eat based on 1,000 to 3,200 calories a day.


Here is a new recipe for you: This Cauliflower Fried Rice Bowl Will Make You Forget About Takeout Forever  I need to try this one. Looks so good!


It has come to my attention thru an email that I may need to reiterate my focus for this website. As I have said on the welcome page:

“I have always felt that we need to be our own advocates when it comes to our health. We need to make choices that fit our personal lifestyles, culture, gender, age and physical well-being. We are not a statistic! One size does not fit all! Each one of us is a unique individual on our own unique path. Your path happens to include cancer.

Educating yourself abut your disease will be the strongest tool in your arsenal against cancer. That is where this site comes in. Stay updated here. Learn about nutrition do’s and don’ts. Find food facts to help you eat healthy, and discover new tools to add to your cancer-fighting tool box.”

I would like to add that what I choose for my personal well-being is not going to be the same as you. We each walk our own path. I am here to give  you the most up to date, scientifically based, nutrition information available. Using today’s post as an example, if you choose to eat fish then I want to give you the information to make a healthy choice. When I was a child, I refused to eat meat & seafood because I didn’t like the texture, the smell & the taste. Much to my parents chagrin 🙂 I was a natural born vegetarian. Views about nutrition came much later. 

I am not here to add stress to your life, quite the opposite, I want to help you to see that a healthy, balanced diet is not that difficult whether you are vegetarian, vegan, flexatarian, Paleo, Gluten Free, or omnivore. Okay, I am off the soap box.

Now for my last cup of coffee of the day…Mary 🙂


Additional Resources 

 

Clean Eating~are there risks?

MHollander

I was listening to NPR’s A Way With Words last week when the term “clean sandwich” came up. Host Martha Barnette mentioned the following: Some restaurants now advertise that they sell “clean” sandwiches. But that doesn’t mean they’re condiment-free or the lettuce got an extra rinse…. In the food industry, the word “clean” is taking on a whole new meaning. The word clean, as in clean food, has taken on a whole new life as a buzzword describing food free of artificial ingredients, preservatives, or added color. A restaurant chain now boasts clean sandwiches, and the topic is now covered by the magazine Clean Eating.” “Clean” has taken over the word “Green” & is gaining momentum. Green energy is now clean energy. Green eating is now clean eating. Are there real risks with clean eating?


This concept of clean eating has really taken off recently. A series of clean eating guide books & cookbooks, by Tosca Reno, started in 2007. It is said that she invented the clean eating diet based on her own experiences losing over 70 pounds. Here is a review of her book from 2016. WebMD: The Eat-Clean Diet: Diet Review  “It sounds so simple and so trendy. “The Eat-Clean Diet is a lifestyle way of eating that allows you to eat more, weigh less, and become the healthiest you can be,” says Tosca Reno, author of The Eat-Clean Diet series.” 

The Eat-Clean Diet: What You Can EatFoods allowed include a variety of whole grains, fruits, vegetables, lean proteins, nonfat dairy, and healthy fats — preferably organic and eaten in proper portions every few hours.

The Eat-Clean Diet recommends avoiding all saturated fat, trans fats, overprocessed, refined foods — especially white flour, sugar, sugar-loaded colas, juices, and alcohol.

The bottom line: “The Eat-Clean Diet is a pure approach of healthy eating and exercise taken to the extreme. It is so structured, restrictive, and unrealistic that it may be difficult to follow long term. Take the questionable advice peppered throughout the book with a grain of salt, as there are lots of inaccuracies that are more opinion than scientific evidence. The best part of The Eat-Clean Diet is the motivation, nutrient-rich recipes, and meal plans that can help dieters shift toward including more healthy wholesome foods into their menus.” I looked at her cookbooks & they are very nice. 

Here are the guidelines from her website: Tosca Reno 

  • Eat Clean foods only: whole, nutrient dense, well-sourced and properly prepared Excellent. 
  • Avoid all refined foods including sugar, refined grain products and fats Good advice.
  • Eat several smaller meals per day spaced 21/2 to 3 hours apart (about 6 per day) Difficult to do if you are on the move.
  • Never skip a meal especially breakfast We agree with that.
  • Adjust portion sizes to suit your body and physical output Hmm, interesting concept. Not sure we can be unattached enough for that one 🙂
  • Combine healthy fats + lean protein + complex carbohydrates in each meal Ok, that works for “My Plate”.
  • Consume healthy fats, even those that are saturated Good.
  • Drink 2 – 3 litres of water per day  3 litres = 12.75 cups.

After reading her site I agree with the WebMD review. It is too difficult to follow because it is so structured. But, I do like her guidelines & her recipes are wonderful! 


Here is another point of view. According to the vegan website OneGreenPlanet: What is Clean Eating “In short, clean eating is saying goodbye to excess ingredients and getting back to the basics. Rather than focusing on the banning of foods like a diet does, the clean eating lifestyle focuses on making choices that naturally drive you toward consuming whole, unprocessed, unrefined, honest to goodness foods. Think of it as stepping away from the apple flavored Poptart, moving back to the applesauce, and then eventually back to the apple itself.” Dare I mention the Mediterranean diet here? 🙂

“Eating clean is among the more prominent buzz phrases being used in nutrition circles. Although you won’t find a textbook definition of what this means, there are countless ways to put this idea into action. It can be as simple as swapping out ingredients and making small changes or more complex with meal plans and lifestyle choices. For example, If you like to make fruit smoothies, try bumping up your veggies by adding a handful of spinach. Try and progress to multiple handfuls and get to the point where greens are the base of your mixtures. Eating more greens will also help cut down on saturated fat. This is another area where substitutions can reap benefits for body, heart and mind. When preparing salads with a mixture of brightly-colored vegetables, use nutritional yeast instead of cheese. You don’t have to ditch the desserts; many treats can be prepared with avocados, black beans or sweet potatoes.”

This makes more sense. Make a start by slowly increasing your vegetables & fruits in your meals, thus guiding you towards a balanced, plant based way of eating. Their recipes are simple & tasty. Worth a look.


So what happens when it is taken to the extreme & becomes too restrictive? In the UK, the National Osteoporosis Society did a survey of young peoples diets. The charity surveyed 2,000 adults, including 239 under the age of 25 and 339 aged 25-35. BBC Health: Dairy-free diets warning over risk to bone health “A National Osteoporosis Society survey found a fifth of under-25s are cutting out or reducing dairy in their diet…..The charity’s survey suggests that many young people seek dietary advice from bloggers and vloggers on the internet.” This article is talking about clean eating & becoming vegan.

Unfortunately young people look to the internet for answers rather than professionals, like a dietitian. Being vegan is a big step. Learning about the basic nutritional requirements to maintain a healthy body is a must with any diet but especially one that is restrictive. In this case cutting out dairy.

“A spokeswoman from the British Nutrition Foundation said: “While it’s not necessarily dangerous to cut out dairy from your diet it’s important to ensure you get enough calcium from other sources.” The people surveyed didn’t balance their diet enough to continue to get the calcium needed. This is especially important to younger people who are still developing their bone health. The survey showed that 1/4 of the teens in the UK consume less than 400 mgm of calcium a day. 1000 mgm a day is the minimum requirement for that age group. 

“Dairy tends to make the biggest contribution to our calcium intakes and so this needs to be replaced by other sources such as bread, cereal, canned fish, nuts, seeds and leafy green vegetables as well as choosing dairy alternatives that are fortified with calcium.” Check out my topic page for Calcium sources.


I see no risk associated with this idea of eating clean, as long as it is a way of saying that you are going back to the basics of eating a whole food diet. It isn’t a new concept just a new buzzword. We should be grateful, because this means going out to eat will be healthier. A clean sandwich sounds good now!

From Clean Eating Magazine ~click on link for more recipes~ A Better Monte Cristo Sandwich Ditch the traditional butter-fried Monte Cristo for a healthier, tastier take. Sautéed turkey, pear, baby spinach and low-fat Swiss spare the fat but not the flavor” 

Serves: 4,  Hands-on time: 15 minutes,  Total time: 15 minutes

INGREDIENTS:

  • 1 lb turkey breast scallopine (thinly sliced turkey), cut into 4-oz pieces
  • 2 tsp olive oil, divided
  • 1 1/2 tsp dried oregano
  • Sea salt and fresh ground black pepper, to taste
  • 1/2 cup egg whites
  • 2 tbsp skim milk
  • Ground cayenne pepper, to taste
  • 3 tbsp Dijon mustard
  • 8 slices whole-grain bread
  • 1 cup baby spinach leaves
  • 1 pear, thinly sliced
  • 4 1-oz slices low-fat Swiss cheese

INSTRUCTIONS:

  1. In a small bowl, season turkey with 1 tsp oil, oregano, salt and black pepper.
  2. Heat a nonstick sauté pan over medium-high heat. Add turkey and sauté until light golden at edges and fully cooked throughout, about 2 to 3 minutes per side. Remove from heat and set aside.
  3. In a shallow dish, whisk together egg whites and milk. Season with salt, black pepper and cayenne. Set aside.
  4. Spread about 1 tsp (adjust to taste) Dijon mustard on 1 side of each bread slice and place, Dijon side up, onto a flat work surface. Layer equal parts spinach, pear and turkey onto 4 slices of bread. Top each stack with 1 slice cheese and another slice of bread, Dijon side down, pressing gently.
  5. In a medium nonstick sauté pan, heat remaining tsp oil over medium heat.
  6. Using a spatula, carefully dip 1 side of a sandwich into egg mixture (egg mixture should go about halfway up the bread slice when immersed). With your hand on the top of the sandwich and spatula underneath, carefully flip to immerse the other side in egg, then gently transfer to hot pan. Sauté sandwich, turning once, until golden brown and crisp, about 5 minutes total. Remove from pan. Repeat with remaining sandwiches. Cut sandwiches in half and serve immediately.

Nutrients per sandwich: Calories: 420, Total Fat: 7 g, Sat. Fat: 2 g, Omega-3s: 160 mg, Omega-6s: 1,270 mg, Carbs: 34 g, Fiber: 6 g, Sugars: 9 g, Protein: 53 g, Sodium: 750 mg, Cholesterol: 105 mg

TIP: Line a small baking sheet with parchment paper and use it to transfer dipped sandwiches to sauté pan.

From the magazine: Clean Eating Recipes Check out the latest Clean Eating recipes­–featuring whole, unprocessed foods–to help you stay on track from morning till night. From gluten-free dishes to clean vegetarian recipes, we’ve got loads of meals that are low in calories and sugar but high in protein, essential nutrients and healthy fats – like our Hungarian chicken polenta recipe, our cheesy butternut squash bake recipe, and our decadent chocolate pudding recipe. Trust us, eating clean recipes like these will help keep you on track.”


 Now when you are asked what kind eating style you follow, you can say; “clean eating the Mediterranean way!” Until next week…Mary 🙂

Resources

Strengthening Your Immune System

We recently added a new educational page on the San Diego Cancer Research Institute website: Current Integrative Research & News. “With all the new and exciting Integrative Medicine research and news out there, SDCRI has decided to start sharing any relevant and interesting articles that we discover.” 

The first article we shared was Cancer Is Partly Caused By Bad Luck, Study FindsThis article is very important. “Cancer can be caused by tobacco smoke or by an inherited trait, but new research finds that most of the mutations that lead to cancer crop up naturally…. Science agrees that 40% of cancers are preventable. The rest, according to this study, are mutations of the cells that are caused by random error. “… 66 percent of the total mutations are random, about 29 percent are due to the environment and the remaining five percent are due to heredity.” 

Why am I sharing this on our nutrition site? Because the article suggests that 66% percent of cancers are not your fault, which is good to know, but it also says that there was nothing you could do to change the outcome. The article should give you some peace of mind knowing that the Snickers bar you succumbed to while pursuing the ultimate healthy lifestyle didn’t cause your cancer. It simply was not your fault. Does this mean that a healthy lifestyle doesn’t necessarily help? 


Every person is unique. Each of us has a medical history to some degree. This medical history has an impact on your immune system. A compromised immune system opens up your risk of other opportunistic diseases & maybe even that cell that went crazy & has become cancerous. Having a healthy lifestyle may not change the crazy cell mutation but it can prevent other medical issues & it can strengthen your immune system. 

We tend to think of medical terms as being one entity & having one definition. For example cancer. Cancer is an umbrella term for many kinds of cell mutations that act differently, effect different parts of the body & respond to different treatments. The same for immune system. The article below explains it very well. “Walk into a store, and you will find bottles of pills and herbal preparations that claim to “support immunity” or otherwise boost the health of your immune system. Although some preparations have been found to alter some components of immune function, thus far there is no evidence that they actually bolster immunity to the point where you are better protected against infection and disease. Demonstrating whether an herb — or any substance, for that matter — can enhance immunity is, as yet, a highly complicated matter. Scientists don’t know, for example, whether an herb that seems to raise the levels of antibodies in the blood is actually doing anything beneficial for overall immunity.” To understand how to strengthen your overall immune system the following article is a must read.

The Harvard Medical School Publication website published this comprehensive article: How to boost your immune system: Tips to fight disease and strengthen immunity Your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy. Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as these:

  • Don’t smoke.
  • Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat. Funny how this pops up on every list 🙂 I like what the author says under “What about diet”Like any fighting force, the immune system army marches on its stomach. Healthy immune system warriors need good, regular nourishment.”
  • Exercise regularly. For those of you in treatment experiencing fatigue, this could be walking to your mailbox once a day. 
  • Maintain a healthy weight. A healthy weight for you.
  • Control your blood pressure. Stress reduction therapies can help to lower your blood pressure: Yoga, mindfulness meditation, support groups & art for example.
  • If you drink alcohol, drink only in moderation.
  • Get adequate sleep.
  • Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
  • Get regular medical screening tests for people in your age group and risk category.

Continue reading the article, click here, for even more detailed information.


Dana-Farber Cancer Institute: Eating Well During Cancer site has several links to helpful articles. Here are two of them that would enhance your healthy lifestyle goal.

  • The Cancer-Nutrition LinkEating a balanced diet means primarily choosing minimally processed and natural foods. In addition, drinking plenty of water and choosing plant-based or lean protein (fish, low-fat dairy, lean meats) is part of a balanced diet. A plant-based diet doesn’t have to be 100% plants or vegan, but it can be if you wish. The goal is for a majority of the foods you are eating to come from plants. These foods include bright, colorful fruits and vegetables. But they can also include other foods, such as spices, herbs and seasonings, nuts and seeds, whole grains, beans, and legumes.”
  • Why a Balanced, Plant-Based Diet Is Good for Your Health“Good nutrition also plays a critical role during cancer treatment and needs to be an important part of your overall treatment plan. The foods you eat have an impact on your health on a daily basis, from increasing your energy level to supporting your immune system. Eating a healthy, minimally processed, plant-based diet not only benefits your overall health, but can also help you manage symptoms during treatment and promote survivorship.”

An article in Time: Health, published 3 years ago, is relevant to our topic today.  Processed Food Hurts Your Immune System—And Your Kids’ Too Society’s over-indulgence on foods full of sugar, salt and fat may be ruining our immune systems, a new study says. A study published in Nutrition Journal  looked at the impact the Western diet and lifestyle has on people’s immune function. It found that the large number of calories in processed and fast food may lead to health problems such as increased inflammation, reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-inflammatory disease.” 


Whether or not your particular cancer could have been avoided or not is no longer an issue at this point. What is an issue is your immunity. Rather than focusing on why you have cancer, focus on building a strong immune system. The solution to strengthening your immunity is to move towards a healthy lifestyle. 

As we have discussed in nearly every post; make one change at a time. Rather than trying to replace what you consider “bad habits”, add healthy habits. When you make & focus on positive changes you will find the “bad habits” disappearing on their own. Give it a try! 


Added Resources & Recipes:

For you smoothie lovers, here is an addition to my post, Cholesterol & Cholesterol Fighting Foods ; information about lowering your cholesterol & smoothie recipes to help in that endeavor: Lower Your Cholesterol With These 7 Smoothie Recipes  I want to thank Jennifer Pelegreen, editor of  Easy Healthy Smoothie , for bringing their site to my attention.

Another website brought to my attention by Natasha Goins, the content editor, is:  positivehealthwellness Check out their healthy recipes!

Passover begins Monday, April 10th. Here are some interesting recipes that were in a couple of newsletters I received: Healthy Paleo Passover Recipes & The Nosher website with Passover recipes that are also vegetarian.


Until next week…Mary 🙂

Is a Gluten-Free Diet Really Linked to Diabetes?

The gluten-free diet seems to be in the news every week. There is even a new medical term for those who avoid gluten, PWAG’s; people without celiac disease avoiding gluten. According to Joseph Murry, M.D., a celiac disease researcher at the Mayo Clinic, 3.1 million Americans are PWAG’s. 

Dr. Murry & colleagues published a study in January this year. The study’s objective: “To investigate the trends in the prevalence of diagnosed celiac disease (CD), undiagnosed CD, and people without celiac disease avoiding gluten (PWAG) in the civilian noninstitutionalized US population from 2009 to 2014.” This study has led to discussions as to why PWAGs are avoiding gluten & is this trend causing nutritional deficiencies.  

The Washington Post article about this study, Why the ‘gluten-free movement’ is less of a fad than we thought , states that the researchers really didn’t expect the results they saw. At the time, they didn’t think to ask the participants why they were avoiding gluten. The number of people with Celiac disease has decreased but the number of people avoiding gluten has increased, tripling between 2009 & 2014.  Whatever the motivations of the PWAGs, Lebwohl said, he’s hopeful that their growth will spark more discussion of the complex questions that still surround gluten intolerance. As hot as gluten-free has gotten in the past 10 years, the research behind non-celiac gluten sensitivity remains “tremendously uncertain. “The science is in its infancy still,” Lebwohl said. “We need to take these patients seriously in order to nail down their problems.” This is a very good article for those of you who are gluten sensitive.


Gluten is a protein found in wheat, rye and barley. It causes bread and other baked goods to feel stretchy when worked with; especially when kneaded. After being baked it gives the products a chewy texture.

What is Celiac Disease?  from the Celiac Disease Foundation: “When people with celiac disease eat gluten (a protein found in wheat, rye and barley), their body mounts an immune response that attacks the small intestine. These attacks lead to damage on the villi, small fingerlike projections that line the small intestine, that promote nutrient absorption. When the villi get damaged, nutrients cannot be absorbed properly into the body. The only treatment currently for celiac disease is a strict, gluten-free diet. Most patients report symptom improvement within a few weeks, although intestinal healing may take several years.” Celiac disease is an auto-immune disease.

Gluten sensitivity, according to the Beyond Celiac website, “has been coined to describe those individuals who cannot tolerate gluten and experience symptoms similar to those with celiac disease yet lack the same antibodies and intestinal damage as seen in celiac disease. 

Gluten sensitivity shares many symptoms with celiac disease. However, according to a collaborative report published by Sapone et al. (2012),  individuals with non-celiac gluten sensitivity have a prevalence of extraintestinal or non-GI symptoms, such as headache, “foggy mind,” joint pain, and numbness in the legs, arms or fingers. Symptoms typically appear hours or days after gluten has been ingested, a response typical for innate immune conditions like non-celiac gluten sensitivity. Internationally, Celiac researchers have decided that the correct term to use is gluten sensitivity not gluten intolerance. They are one & the same.


The latest research has suggested that a gluten-free diet is linked to developing type 2 diabetes. I have cited several articles about this in the Resources below.

There is a link between the auto-immune disorder, celiac disease & type 1 diabetes. This is because type 1 diabetes is also an auto-immune disease & is genetically similar to celiac. People with type 1 should be tested for celiac disease. There is not an increase in type 2 diabetes with celiacs. Type 2 is not auto-immune in nature. You can read more about this here: Diabetic Living: Gluten and Diabetes: Is There a Connection? 

So, what is all this new fuss about? Do you remember the Nurses Health Studies 1 & 2? From the Nurses Health Study website: “The Nurses’ Health Studies are among the largest prospective investigations into the risk factors for major chronic diseases in women. 

Starting with the original Nurses’ Health Study in 1976, the studies are now in their third generation with Nurses’ Health Study 3 (which is still enrolling male and female nurses) and count more than 275,000 participants. Learn about the history of the Studies.

Due to their unique strengths, including regular follow-up of study participants since 1976 and repeated assessment of health and lifestyle factors, the studies have played an instrumental role in shaping public health recommendations. Also, the studies’ investigators are leaders in developing and evaluating questionnaire-based methods to assess a variety of factors, such as diet, physical activity, and adiposity.”

It is from these studies that the supposed link between gluten-free diets & type 2 diabetes is based. The problem with this is that none of the participants in the groups from the 70’s & 80’s, were aware of the gluten-free idea. The trend came along much later. An article in Popular Science: Gluten-free diets are not actually linked to diabetes clarifies this. “People who eat low gluten diets are at a higher risk of getting type 2 diabetes, according to results presented on Thursday at the American Heart Association Meeting. It’s crucial to point out here that these researchers weren’t looking at people on gluten-free diets. The researchers were only studying associations between eating less gluten and getting diabetes. Their study size was massive—199,794 people—because they looked at data from three of the largest long-term studies in the United States: the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-up Study. These studies have been following hundreds of thousands of medical professionals for decades, gathering data of all kinds about their lifestyles and overall health, with the intention of understanding more about disease risk. That gives scientists a plethora of data to figure out what lifestyle factors make you more likely to get particular diseases.

When these studies began in the ‘70s and ‘80s, though, gluten-free diets weren’t a thing. They were a thing if you were among the less than one percent of people with celiac disease, but beyond that most people had never even heard the word “gluten.” So instead the researchers had to estimate gluten intake based on the study participants’ answers to questionnaires about their diet, and then look to see how many people who ate low or high gluten diets ended up with type 2 diabetes. To be clear: there was no data in this study about people who totally abstained from gluten. None. This study was not about gluten free diets, it was about low versus high gluten consumption as estimated from surveys taken mostly at a time when gluten free food options were few and far between. And most importantly, it cannot say anything about gluten free diets because it did not study anyone actually on a gluten free diet. It can say that eating less gluten is unlikely to decrease your risk of type 2 diabetes, but that’s pretty much it.” We also have to remember that the people in the study were self reporting what they ate. The downside is that some of them couldn’t remember how many grapes or oranges or slices of bread they ate that day & answered to the best of their knowledge. Not always accurate.

In an article from Health Line: Low-Gluten Diet May Be Linked to Diabetes Risk the subject of fiber was raised: “Smith is not alone in suggesting a possible link between type 2 diabetes and a low-gluten diet could in fact be due to restricted fiber intake. Susan Weiner, a registered dietitian and nutritionist, holds a similar view on the research.

“My initial thought is that people who restricted gluten [also] restricted fiber from whole grains as well in their quest to limit their gluten intake,” Weiner told Healthline. “Additionally, if they ate cake, crackers, and cookies which were gluten free without looking at carbohydrates or calories, that could have caused an increase in weight associated with an increased risk of type 2 diabetes. The cause is not conclusive, but this seems likely.” When gluten-free became a trend, companies added fat, sugar & salt to make their processed products more palatable. Gluten-free, yes, healthy, no. 

Of those who participated in the study, individuals who ate less gluten also tended to eat less cereal fiber, which is considered a protective factor against the development of type 2 diabetes. Weiner says it is important those who follow a gluten-free diet ensure they are not eating too much processed food.

“When folks go ‘gluten free’ for reasons other than a legitimate reason such as celiac disease or gluten sensitivity, they often purchase processed gluten-free foods such as cookies, crackers, and chips. These foods have low nutritional value, pack on calories, and are low in fiber,” she told Healthline. “The health consequences of following a gluten-free diet composed primarily of processed foods can lead to weight gain and detrimental long-term consequences associated with low fiber intake,” she said.” I agree with this idea. I think it is a good explanation for the link. Eating a gluten-free diet can be easy but you must plan in advance. You need to make sure you are getting adequate fiber intake & that you are not eating a lot of processed foods. 


Based on the research so far, I would say that there is no direct link between gluten-free diets & type 2 diabetes. The link appears to be the lack of fiber & weight gain due to processed foods. This would be the same outcome with any “unbalanced diet”. I would recommend that no matter what diet you are following, you make sure that you get the recommended daily allowance of fiber & limit the processed foods. 


I found this article from Gluten-Free & More: The Gluten-Free Quick-Start Guideuseful for beginners.Here’s a simple overview of the gluten-free (GF) diet. We want to provide you with a list of gluten-free and glutenous foods to get you started on your journey without wheat. Keep in mind that not all areas of the diet are as clear-cut as portrayed by this guide, which is intended to be used as a safe and temporary survival tool until you can obtain additional information. Understanding these dietary requirements, however, will enable the newly diagnosed to read labels of food products and determine if a product is gluten-free. Products do not have to carry the Gluten-free sticker. Read the labels.

Eating Well: Starting a Gluten-Free Diet: A Beginner’s Guide is another useful site. There are also links to recipes at the bottom of the page. Maybe eliminating gluten-containing foods just helps you feel better—something the estimated 18 million Americans who suffer from gluten sensitivity can attest to. No matter what your reasoning, starting a gluten-free diet the right way can keep you happy, healthy and satisfied. The author states that 18 million people suffer from gluten sensitivity but didn’t provide a source for the figure. She did site a Gallup Pole: One in five Americans say they try to eat gluten-free foods, while one in six avoid gluten altogether, according to a 2015 Gallup poll.

Surprisingly, it’s similar to a traditionally healthy diet—few fancy foods required. Fill up your plate with naturally wholesome gluten-free foods, such as vegetables, fruits, beans, nuts, seeds, fish and lean meat, says Begun. “This is what dietitians recommend makes up the majority of your diet whether you’re gluten-free or not,” she says. And if you love your grains, you can still eat them. “So many people think that gluten-free means no grains at all, but there are so many great gluten-free options out there,” says Begun. Rice, millet, quinoa and buckwheat are just a few examples. Today, you can easily find gluten-free pasta made from corn, quinoa or beans.” You can eat a Mediterranean diet with a few substitutions to make it gluten-free. I like that 🙂


I must admit that the gluten-free craze has irritated me from the start. I could not understand why so many people jumped on this band wagon. My main concern has always been that the adherents to this diet would be nutrient & fiber deficient if it wasn’t planned correctly. 

Many people I know do have problems with gluten, and eating a low gluten diet has helped their symptoms. They didn’t need to be on a strict gluten-free diet to see improvements. They continued to eat a plant based diet with few processed foods, but limited the amount of gluten they ate. I also found it interesting that when traveling to other countries these same people reported no problem eating breads, pastas & grains with gluten. 

Why are more people sensitive to gluten now? There are quite a few ideas regarding that question but no research to back them up so far. A subject for another time.


I saw this on Facebook & thought it was appropriate to share this week. From Sunset30 outstanding ways to cook beans  Often overlooked as a boring old staple, beans (and their little cousins in the legume family, lentils) can be downright fantastic when cooked with respect and imagination.”


Until next week…Mary 🙂


Resources

March Nutrition Nuggets

MHollander

 

The health headlines were varied this past month. They made for interesting reading. Let us explore what the new trend is 🙂 ; what’s new at EWG; and what studies scientists & researchers have published. “Inquiring minds want to know!” I have also included some new recipes at the end of the post. 


Fooducate: New Trend: Shop with your Doc “California is the trend-setter when it comes to food, nutrition and health. It’s no surprise then, to learn about a new program whereby doctors in white coats greet shoppers at a supermarket and help advise on healthier food choices. Many grocery chains have already implemented dietitian guidance into their stores, but medical doctors are a novelty.

On one hand, this makes a lot of sense. Most Americans get their nutrition advice from their doctor, not dietitians. If doctors can prescribe “food as medicine” instead of more pills, everyone wins (expect for the pharma industry). By changing health care systems into “health systems” where the focus is prevention of disease instead of fixing things after they break, the US can save hundreds of billions of dollars every year.

However, there is a problem with doctors prescribing nutrition advice. The vast majority of physicians receive almost no nutrition education when in medical school. They often provide generic advice such as “lose weight, exercise more, and stop smoking”. Dietitians are much better suited to help people in the trenches, with practical advice on specific food choices in the supermarket. If you are trying to lose weight and improve your health, consider getting advice from a registered dietitian.” I agree. A dietitian can be compared to a physician with a specialty; more knowledgeable about the subject. A Board Certified Oncology Dietitian is even better & becoming easier to find in large medical centers.

This new trend didn’t just bring a smile to my face but made me laugh visualizing a physician in a white coat wandering the isles of Ralph’s grocery store! This is the program that Fooducate based their information on. Food As Medicine: It’s Not Just A Fringe Idea Anymore“Several times a month, you can find a doctor in the aisles of Ralph’s market in Huntington Beach, Calif., wearing a white coat and helping people learn about food. On one recent day, this doctor was Daniel Nadeau, wandering the cereal aisle with Allison Scott, giving her some ideas on how to feed kids who studiously avoid anything that tastes healthy.” Read the article & one mothers reaction to his advice. It is an interesting idea & I applaud their efforts to try to help people on the spot to learn how to eat healthier; thus reversing some diseases that respond to diet. 


 NPR’s article: Eating More — Or Less — Of 10 Foods May Cut Risk Of Early Death confirms, yet again, what we have been discussing on this website.Scientists at Tufts University identified the foods that seem to contribute the most to the risk. At the top of the list? Salt. Consuming too much salt was associated with 9.5 percent of the deaths. Just saw an article this morning that another study has found that too much salt means getting up at night to pee 🙂 Check your salt intake!

Next — and I sympathize with all of you who love to eat these — high intake of red meat and processed meats such as bacon was linked to 8 percent of the deaths. And sugary drinks were a factor in 7.4 percent of the deaths. We know, it may be tough to cut back on foods you love. Bacon is so alluring to many that it has even been called the ‘gateway’ to meat for vegetarians! 

But, here’s the flip side: The researchers also found there’s a significant risk in eating too little of certain healthy foods. So, think of it this way: You can start consuming more of the foods that are protective. For instance, the study found that low consumption of nuts and seeds was linked to about 9 percent of deaths.

In addition, diets low in seafood, whole grains and fruits and vegetables were found to contribute to about 6-8 percent of the deaths. Think about this with some of the fad diets. A balanced diet using all the food groups is so important. It is the only way to get all the nutrients your body needs. Cut out one group or eat less of it & you are cutting out nutrients that the other groups don’t have. 


EWG, my favorite website, has a new section: Rethinking Cancer  We all know that diets rich in fruits, vegetables and whole grains are healthier for us than those dependent on processed foods loaded with added fats and sugars. But, did you know healthy diets can actually help fight against the development of several common cancers?

Produce and whole grains, and the nutrients they contain are good for us – but why and how do these food help defend against cancer? How can you make the most of their beneficial properties? Use our resources…….”

Their resources include a Nutrition Calculator for Cancer Prevention “Are you eating enough of the foods most likely to help lower your cancer risk? …A diet rich in fruits and vegetables can help reduce your risk of cancer. See how your diet stacks up. Use our calculator to find out.” Try it!

This is a “bookmark-able” addition to your resources for a healthy lifestyle. 


I looked at several headlines about this study & felt that they were misleading. Tech Times: Components In Soy Products Slow Growth Of Breast Cancer Cells, New Study Finds The study found that: The decrease in risk was largely limited to patients with hormone receptor-negative tumors and women who have not undergone anti-estrogen therapy.

“Based on our results, we do not see a detrimental effect of soy food intake among women who were treated with endocrine therapy,” said Dr. Zhang. She added that soy food products can act as a shield for women diagnosed with hormone receptor-negative breast cancer. A weaker but significant association was also observed among women who did not undergo endocrine therapy treatment.” The study is talking about patients with hormone receptor-negative breast cancer & those who have not undergone anti-estrogen therapy.

If you read just the title of the article you think soy is okay for everyone. The article doesn’t mention what types of soy products they were using in the study or if they isolated the isoflavons for the study. Makes a huge difference. I agree with the last paragraph: “Although the research provides positive results pertaining to consumption of soy-based products by breast cancer patients, Kathy Chapman, chair at Cancer Council Australia warned women to be cautious as the “jury is still out.” 

This article reports the study more accurately: Tufts University: Isoflavones in Food Associated with Reduced Mortality for Women with Some Breast Cancers ““Since we only examined naturally occurring dietary isoflavone, we do not know the effect of isoflavone from supplements. We recommend that readers keep in mind that soy foods can potentially have an impact, but only as a component of an overall healthy diet,”  Too many variables for me. I still recommend being cautious with soy, especially supplements & products that are processed. 


USA Today: Strawberries and these other foods have the most pesticides     “Just about all the samples of strawberries, spinach, peaches, nectarines, cherries and apples contained pesticide residue, the analysis found. The most contaminated of the strawberries had 20 different pesticide types.” This article is based on the EWG’s 2017 “Dirty Dozen List” 

This is a very good article to read. This paragraph still amazes me. The Alliance for Food and Farming, which represents organic and non-organic growers, is opposed to the EWG’s list. The alliance’s Executive Director Teresa Thorne said the list has been “discredited” and dissuades people from eating fruits and vegetables.

“If EWG truly cares about public health,” Thorne said, “it will stop referring to popular produce items that kids love as ‘dirty’ and move toward positive, science based information that reassures consumers and promotes consumption.” I wonder what word they would use. Bad? Tainted? Toxic? I can’t think of a positive word to describe foods with 20 different pesticide residues on it. 


The article that required me to read over & over again & then ponder its content is about the reason people join the diet culture. It is a long read but definitely worth it. Not all of you will appreciate this article as I did. I often wonder about what drives us to go on a fad diet just because a celebrity endorses it or a friend, worse yet, a stranger swears it will cure what ails you, instead of sticking to a simple plant based, balanced diet. I have been as guilty of this as you have. So what is the reason? 

Basically this article is about our quest for immortality. We aren’t eating just to survive anymore, we are chasing the dream of being immortal or at least to extend our life. 

The Atlantic: Eating Toward Immortality “Nutrition is a young science that lies at the intersection of several complex disciplines—chemistry, biochemistry, physiology, microbiology, psychology—and though we are far from having figured it all out, we still have to eat to survive. When there are no guarantees or easy answers, every act of eating is something like a leap of faith…….By creating and following diets, humans not only eat to stay alive, but they fit themselves into a cultural edifice that is larger, and more permanent, than their bodies. It is a sort of immortality ritual, and rituals must be performed socially. Clean eating rarely, if ever, occurs in secret. If you haven’t evangelized about it, joined a movement around it, or been praised publicly for it, have you truly cleansed?”

Later in the article: “The act of ingestion is embroidered with so much cultural meaning that, for most people, its roots in spare, brutal survival are entirely hidden. Even for people in extreme poverty, for whom survival is a more immediate concern, the cultural meanings of food remain critical. Wealthy or poor, we eat to celebrate, we eat to mourn, we eat because it’s mealtime, we eat as a way to bond with others, we eat for entertainment and pleasure. It is not a coincidence that the survival function of food is buried beneath all of this—who wants to think about staving off death each time they tuck into a bowl of cereal? Forgetting about death is the entire point of food culture.” 

I haven’t decided if I totally agree or disagree with this article. It certainly presents an interesting premise. No matter, it is thought provoking, and I enjoy anything that makes me think the subject through. Let me know your thoughts. maryh@sdcri.org


Next week I want to tackle the research connecting a gluten-free diet with the risk of diabetes. Is there really a link? Until then….Mary 🙂


New Recipes: Fresh greens at your local farmers market beckon!

  • Ordinary Vegan: Top 5 Oil-free Salad Dressing Recipes “I love oil-free salad dressing recipes. While some oils may be healthier than store bought commercial salad dressing, oil-free salad dressing can provide just as much flavor without all the fat.”
  • Ordinary Vegan: One-Pot Tomato Basil Spinach Pasta “I ran across this recipe from a friend of mine. I was very skeptical. One-pot vegan tomato basil spinach pasta? Impossible. I thought something won’t taste right. To my surprise, I was 100% wrong. This one pot pasta was delicious and so easy to make.
  • Epicurious: 14 Main Course-Worthy Vegetarian Salads These salads are very versatile. You can add hard-boiled eggs or a portion of chicken, turkey or fish to them. Perfect for a brunch or a main course for dinner.

Resources

The Ultimate Guide to Vegan Protein Sources by Joey Bruno

When I returned from vacation I checked my email & there was one from a Joey Bruno. He introduced himself & told me about an article he had written regarding vegan protein. I get quite a few emails like this but Joey’s was different. His article is the most comprehensive, informative, scientifically based article about the vegan diet I have read. It is a treasure chest of information laid out so that you can easily understand the vegan diet, detailed information regarding protein sources & it also includes recipes! 

You should look at his article even if you have no interest in a vegan diet because the information is useful for everyone. 

Most Americans get way more protein than is beneficial each day. The National Health and Nutrition Examination Survey found that the average American male consumes 102 grams of protein per day, while the average female eats about 70 grams. That’s almost twice the daily recommended protein by the Food and Nutrition Board. Adults should eat 10% to 35% of their daily calories from protein foods. That is about 46 grams for women, and 56 grams of protein for men. The World Health Organization recommends 10-15% of your daily calories, or the minimum protein intake at about 1/3 of a gram of protein per pound of bodyweight. This is the minimum to maintain a healthy body. For 140# that would be 46 grams. 

When you are confronted with a disease such as cancer you should increase the amount of protein you consume to help maintain your weight. It is important to look at your unique situation. I would recommend you speak with an Oncology Certified Nutritionist to decide what is right for you. It depends on the individuals health picture.


Before I introduce the link to the article, I would also like to give you the link to his website. Thrive Cuisine His mission statement matches ours!  “The mission of Thrive Cuisine is to make plant-based eating easy and accessible for all people and clear up many of the misconceptions floating around online.”  Check out his Blog 

My favorite part of Joey’s website is: How To Go Vegan: The Ultimate Step by Step Guide Deciding to adopt a vegan lifestyle can be a daunting and seemingly challenging task. One may think they need to give up all the foods that they love, cut ties with all their non-vegan friends/family, and drive a Prius. This is simply not the case….” Listed are many reasons people choose a vegan diet. Under health he states: “While one of the more controversial subjects of veganism, the topic of health and veganism can lead many people astray. Despite conflicting opinions from bloggers and online news websites, scientific consensus is clear…..Click on the link to read on 🙂 


The Ultimate Guide to Vegan Protein Sources  January 17, 2017 / By Joey Bruno   Many people in the Western world have been brought up with the idea that you need to consume animal products (especially meat) to meet your daily needs for protein. Without doing so, you’re liable to end up frail, weak, and unhealthy. However, in 2017, there is more than enough peer reviewed scientific evidence to know this is not the case.

We’ve put together this article order to help educate people on the truth of vegan protein sources, as well as protein itself. By understanding plant protein can be just as adequate, if not better, than animal based protein for staying healthy and building muscle, one can make informed choices about the food they consume and it’s impact on the well-being of animals, the environment, and their own bodies.”

As you read through the article you will come to this section: Vegan Protein Sources, Benefits, & Recipes  To make sure you’re eating the right foods, especially in the beginning, it’s important to know what to look for. Here we’ve listed the most protein-heavy vegan foods that can be used in a variety of recipes and eaten as staple foods. Most of these are inexpensive, they are all easy to cook, and they can all lend themselves to different cuisines and styles of cooking. Check out the recipes linked, too – they’ll give you new ideas on how to jazz up old favorites.” 

Here is how he has laid out the protein sources: under Beans & Legumes for example: 

Navy Beans

  • 100g = 22g protein
  • The navy bean is so named because it was a staple food of the United States Navy in the early 1900s. Many battles were fought on this little bean, which has historically been used to make baked beans and provides a hearty dose of magnesium, folate, and potassium – all of which can improve your heart health.
  • Read more about Navy Beans….

Lentils

  • 100g = 26g protein
  • Lentils are fiber powerhouses, and are also very high in iron. One of the greatest virtues of lentils is their versatility: there are so many different varieties, each of which lends itself best to a different style of dish. They’re quick-cooking, too, so there’s no excuse not to reach for them in the cupboard.
  • Read more about Lentils….

He has sections like this one for Grains; Nuts & Seeds; & Soy Beans & Soy Products. Recipes are at the end of each section. 

Using this information you can easily set up a vegan diet for yourself, add a vegan day to your diet plan or apply the information to wean yourself off of red meat. As I said in the beginning, this article is a treasure trove for everyone! This is a good article to bookmark for protein sources. I have! 


Thank you Joey! Until next week…Mary 🙂 


About the Author Joey Bruno…Also known as the “Hairy Vegan Animal”, cooking healthy, delicious, plant-based meals has been Joey’s true passion since he went vegan in 2015. He’s committed to making the internet a place of education and knowledge rather than misinformation and clickbait. He currently lives in Delaware with his wife,

 

Linking Foods to Boost Their Nutritional Clout

MHollander

 

February’s newsletter from “Nutrition WOW”, Dawn Jackson Blatner, RD, started me thinking about how you can pair foods to boost their nutritional value. Sometimes we do this automatically; tomatoes & olive oil for example. Let’s explore this idea beginning with “Nutrition WOW’s” list.

 


Food “Power Couples” from Nutrition WOW  “Hey lovers! Just as your sweetheart brings out the best in you, certain foods are healthier when paired with the right partner.” 

Meet my favorite Food “Power Couples”:

  • Tea + Lemon
    Why we’re a power couple: Citrus makes healthy tea antioxidants, called catechins, more absorbable.
  • Pasta + Balsamic Vinegar
    Why we’re a power couple: Vinegar slows carb digestion to lower post-meal blood sugar & increase fullness.
  • Yogurt + Almonds
    Why we’re a power couple: Almonds are a prebiotic that strengthen the good probiotic bugs in yogurt.
  • Spinach + Strawberries
    Why we’re a power couple: Vitamin C in berries helps the body absorb iron in spinach.
  • Tomatoes + Olive Oil
    Why we’re a power couple: Olive oil increases the absorption of heart-smart lycopene in tomatoes.
  • Turmeric + Black Pepper
    Why we’re a power couple: Black pepper increases the power of turmeric by over 2000%.
    *Try GOLDEN MILK: A mood-boosting, energy-enhancing, pain-reducing wonder drink. This is a wonderful drink to have in the late afternoon.
  • Rosemary + Grilled Meat
    Why we’re a power couple: Rosemary’s natural antioxidant content decreases carcinogens from forming during cooking.
  • Eggs + Salad
    Why we’re a power couple: Eggs increase the absorption of cancer-fighting carotenoids in raw vegetables. 

Now that you get the idea, let’s look at more “power couples”.


From EveryDayHealth: 7 Foods You Should Always Eat Together By Debbie Strong “Certain foods just belong together — and no, we’re not talking about peanut butter and jelly (although it’s definitely delicious!). There are foods that when combined, not only taste great, but help you absorb nutrients more effectively.” 

This slideshow adds even more foods to link together & why ~Check out the slide show for the complete list.

  • Yogurt & Bananas ~protein + potassium~ Turns out, your go-to portable breakfast may also make the perfect post-workout snack. Combining the potassium found in bananas with high protein foods like yogurt (especially Greek yogurt) helps build muscle and replenish amino acids that are depleted during exercise. A great snack for those long hours in treatment!
  • Carrots & Hummus ~healthy carbs + protein~ Looking for a way to beat the afternoon munchies? “Choosing snacks that combine protein and healthy carbs can help to curb hunger and give you an extra boost of energy,” says Sakimura. Another portable snack.
  • Avocado with Salsa ~healthy fats and carotenoids~ Good news if you love going out for Mexican: Salsa with avocado is a nutritional power duo. Bright and colorful veggies in salsa are rich in carotenoids, disease-fighting plant pigments that help protect you from cancer and heart disease. Adding healthy fats, like those found in avocados, can maximize protective benefits. Had this last night. Yum!
  • Raw Veggies and Eggs ~carotenoids and egg yolks~ Next time you’re at the salad bar, add a few hardboiled eggs to your bowl. Recent research out of Purdue University presented at the American Society for Nutrition’s Annual Meeting during Experimental Biology 2015 suggests that the protein-packed topping may help increase the nutritive properties of raw vegetables. Now that eggs “are back”.. 🙂

Even the Readers Digest got into this subject. 3 foods that are healthier eaten together 

  • Pair pasta with red wine vinegar ~ Red wine vinegar (like other types of vinegar) contains acetic acid, which research has shown reduces the spike in blood sugar that occurs after consuming starchy foods high in carbohydrates such as pasta, rice and bread.
  • Pair tempeh with leeks ~ In 2010, researchers at St. Michael’s Hospital in Toronto showed that the joint consumption of inulin (a prebiotic substance found in leeks, onions, garlic, Jerusalem artichokes and chicory) with soy protein and soy isoflavones can reduce LDL ( “bad”) cholesterol while simultaneously raising HDL ( “good”) cholesterol. I roast the tempeh & leeks together. 
  • Pair chicken with grapefruit ~ Poultry, beef, pork and fish are all top dietary sources of coenzyme Q10 (CoQ10). This “power plant” of our body’s cells plays a vital role in the production of the energy we use for everything from digesting food to running on a treadmill. The coenzyme may also help control blood pressure in those with hypertension. A 2010 Japanese study discovered that eating grapefruit allows up to 50 percent higher cellular absorption of CoQ10 (grapefruit appears to inhibit a protein in the membrane of cells that limits CoQ10 uptake).

Click on the link above to see a recipe after each pairing. 


I found this pairing in an article from India; no argument with this one!  FOODS YOU SHOULD ALWAYS EAT TOGETHER  

  • Apples and Dark chocolate…Why: When nibbled together, dark chocolate and apples can boost heart health. Apple skin contains the flavonoid quercetin, which acts like an anti-inflammatory in the body. Meanwhile, the cocoa in dark chocolate is rich in catechins, an antioxidant that helps prevent the hardening of arteries.Try it: Dip apple slices into melted chocolate. You can use milk chocolate, but the darker variety contains up to six times more of the health-boosting catechins.

Remember, these “couples” are boosting the nutritional value. Pairs like bacon & eggs; ham & cheese; macaroni & cheese; & peanut butter & jelly, don’t count. 🙂

I am on vacation right now, enjoying the warmer weather & family. My next Blog Post will be on March 20th. Until then…Mary 🙂


Additional Resources

  • Food Synergy: Nutrients That Work Better Together  “Why eating a variety of whole foods is your best nutritional bet
  • Dynamic Dietary Duos  by Dr. Oz on Oprah.com These nutrients pack a much greater punch in tandem than solo.
  • The Science behind Foodpairing® Foodpairing is a scientific method to identify which foods & drinks go well together. To understand why ingredients match it’s important to know how humans perceive flavour. Not the food pairing we are discussing but interesting none the less.

February Nutrition Nuggets

MHollander

In this months “Nutrition Nuggets” I will discuss recent studies for a longer, healthier life; brown apples; arsenic in your rice; France’s new law to fight obesity; another reason not to eat sugar; snacking & breakfast; & vitamin D3. Lots of good information! I am ending with a Nugget about healthy pasta that Alessandra sent me this morning.


This new study from England focused on the eating habits of 2 million people in various studies. Here are the results from pooling this information.  Fruit and veg: For a longer life eat 10-a-day Eating loads of fruit and vegetables – 10 portions a day – may give us longer lives, say researchers. The study, by Imperial College London, calculated such eating habits could prevent 7.8 million premature deaths each year. The team also identified specific fruit and veg that reduced the risk of cancer and heart disease.

The analysis showed even small amounts had a health boon, but more is even better. A portion counts as 80g (3oz) of fruit or veg – the equivalent of a small banana, a pear or three heaped tablespoons of spinach or peas. The conclusions were made by pooling data on 95 separate studies, involving two million people’s eating habits.

Lower risks of cancer were linked to eating: No surprise here 🙂

  • green veg (eg spinach)
  • yellow veg (eg peppers)
  • cruciferous vegetables (eg cauliflower).

Lower risks of heart disease and strokes were linked to eating: Or here.

  • apples
  • pears
  • citrus fruits
  • salads
  • green leafy vegetables (eg lettuce)
  • cruciferous veg

The article concludes that 5 portions a day, one portion being 3 ounces of fruit or veg, have health benefits, but more increases those benefits. The last thought is:Dr Alison Tedstone, chief nutritionist at Public Health England, said: “The five-a-day target is the foundation of a healthy balanced diet and is an achievable way to help prevent a number of diseases. “Whilst consuming more than five portions of fruit and vegetables a day may be desirable… adding pressure to consume more fruit and vegetables creates an unrealistic expectation.”  We don’t need more stress over our diets 🙂 Very good article.


This next article sort of irritated me. Consumers have come to expect the perfect, blemish free, piece of fruit or vegetable in their grocery stores. Because of this expectation…GMO apples that never brown could hit stores soon  For a select few apple lovers in the US, a Golden Delicious slice will no longer turn brown as the first genetically modified apples are expected to go on sale early next month.

A small amount of Arctic brand sliced and packaged Golden Delicious apples, produced by Okanagan Specialty Fruits in British Columbia, Canada, will hit the shelves of 10 stores in the Midwest in February and March, Neal Carter, the company’s founder and president, told the agricultural news website Capital Press. Arctic’s website lists the apples as being available early this year in some test markets. 🙁 🙁

As the article states, apples turning brown does not mean they are rotten. It is just an oxygenated process that is natural. I wasn’t aware that stores or producers spray apples with chemicals to delay the apple from becoming brown. That is just wrong. This company thinks that a GMO apple would be welcomed because it wouldn’t be sprayed with toxic chemicals. Read the article for more information.

I will stick with my organically grown apples. When sliced, I will either eat them right away; squirt lemon or lime juice on them; or sprinkle them with cinnamon to prevent browning. Tastes wonderful. My grandsons loved their apple slices that way in their lunch boxes. Have we become that lazy & picky that we need GMO fruits & vegetables to keep them looking fresh?


Arsenic in rice is in the news once more. I addressed this issue in a post on February 13th 2016, take a look at the information. I discussed the use of American grown rice as opposed to rice from Asia. The reason it is back in the news, one year later, is because of the rise in arsenic poisoning in Bangladesh. This is from contaminated drinking water. The concern is that rice is grown in flooded fields; exposing it to arsenic in the soil & in the contaminated water. Should I worry about arsenic in my rice?   This article is from the BBC News. It is about the need for stricter regulations regarding the acceptable levels of arsenic in rice imported into the UK. Very informative. 

from the Huffington Post:  Yes, There Is Arsenic In Your Rice. Here’s What You Need To Know  Yes, there is arsenic in your rice. Yes, arsenic is toxic. And it has been associated with lung, skin and bladder cancer, among other health concerns. And yes, even though it contains arsenic, you can still eat rice…..Consumer Reports suggests mixing up your grain consumption with other grains that are naturally lower in arsenic. Amaranth, buckwheat, millet and polenta have almost no levels of arsenic. Bulgur, barley, and farro have very low levels. And quinoa has less than rice…..You can also cook rice in a way that will remove some of the arsenic. While the modern technique of cooking rice in a limited amount water helps retain the most nutrition from the grain, it also retains the arsenic. Boiling the rice in a 6:1 water-to-rice ratio (sort of how you’d cook pasta), draining the excess water once cooked, has been shown to remove up to 60 percent of arsenic levels in rice. Rinsing before you cook can also reduce arsenic levels. In other words, flush the rice with lots of water.

Don’t freak out about eating rice. Your supposed to be eating a varied diet including different types of grains anyway. So your intake of rice would be in moderation. You can also do what I do, buy American grown rice; arsenic levels are much lower. It looks like this is going to make the headlines yearly!


We have seen a lot of attempts to fight obesity through legislation in the USA. So far none of them have worked. People protested against them because they don’t want to be told what & how much to eat. Reading the following article has made me think that France may have found reasonable solutions.

France Is Banning Unlimited Soda Refills to Fight Obesity  TIME: Tara John, Jan 30, 2017

France has banned restaurants from offering unlimited refills of soda and sugary drinks, the latest bid to decrease the rise in the nation’s obesity rate. This is good & notice it didn’t limit the size of the drink you order.

The new order, implemented on Jan. 27, will mean that hotels, restaurants and school cafeterias will no longer have soda fountains. The move is part of a spate of health initiatives implemented by the country, which includes a “soda tax” imposed on sweetened drinks, a ban on vending machines in schools and a limit on the servings of french fries to once a week in schools, the New York Times reports. Personally, I like all of these rules for the schools, hotels & restaurants. Especially for the schools. Sugar makes you sleepy & irritable when the “high” leads to a crash. 

Even though France’s overall obesity rate is relatively low—41% of women and 57% of men between 30 to 60 were obese or overweight—the laws are in accordance with World Health Organization (WHO) recommendations. WHO presented statistics in 2016 on the good effects of imposing a sugar tax. If your interested in obesity rates in the USA, this link is very informative & up to date: Obesity Rates & Trends 


This is relatively new information from the University of Bath, UK, research study. Sugar’s “tipping point” link to Alzheimer’s disease revealed For the first time a “tipping point” molecular link between the blood sugar glucose and Alzheimer’s disease has been established by scientists, who have shown that excess glucose damages a vital enzyme involved with inflammation response to the early stages of Alzheimer’s. Abnormally high blood sugar levels, or hyperglycaemia, is well-known as a characteristic of diabetes and obesity, but its link to Alzheimer’s disease is less familiar.” This article is from the University of Bath & explains the study & it’s important findings. Another good reason to limit your added sugar intake.


What we eat is important. When and how often we eat is just as important. Here are 2 articles that explain what science has found.  What Science Says About Snacking and Breakfast  In a new Scientific Statement, experts from various committees of the American Heart Association say that paying attention to how often you eat, and at what time of the day you eat, can help to lower risk of heart attacks and stroke.

The panel reviewed all of the available studies on how often and when people eat. Based on what’s known so far, the panel, led by Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University, supports existing advice about the benefits of breakfast. That advice is based on studies that compare breakfast-eaters to non-eaters and their heart disease events. Breakfast-eaters tend to have lower rates of heart disease, and were also less likely to have high cholesterol, and high blood pressure. They also tended to have more normal blood sugar levels and sugar metabolism, meaning they were at lower risk of diabetes than those who didn’t eat breakfast. Still, the existing research isn’t strong enough yet to say that people who don’t normally eat breakfast should start—or that people who already do should expect to be heart-disease and diabetes-free for the rest of their lives. Eating breakfast does set the tone for the day. You begin with more energy that will last longer than if you had skipped the meal. 

Eating Breakfast — And Eating Mindfully — May Help The Heart  A new statement from the American Heart Association (AHA), looking back over past research, determines that the best advice is, in the end, probably to eat breakfast. But even larger than that, they suggest that we make sure to eat “mindfully,” rather than mindlessly. And this may be the first step in changing the bad eating habits that plague so many of us.

Included in this article is a list of what doctors should take into account. The AHA offers some more specific advice to doctors, which we can all take into account.

    • “Develop an intentional approach to eating,” the AHA suggests. Think about the timing and frequency of meals and snacks, and about how you define meals and snacks in the first place.
    • “Use planned meals and snacks,” spread out across the day. And, the authors add, “Link eating episodes to influence subsequent energy intake.” In other words, intentionally eat a healthy snack before a meal that could lead to an overeating episode, to reduce the odds that it does. Take a moment to think about this one. It is very good advice.
    • Try to distribute your calories over a certain portion of the day, for instance, between 7 a.m. and 8 p.m. And the extension of this is to have consistent overnight fasting periods. Doing this counts as intermittent fasting.
    • Think about taking in a greater part of your total calories earlier in the day, which they say may reduce the risk of heart disease and diabetes.
    • Think about including “intermittent fasting,” if you can, as a way to reduce calories and lose weight.
    • Use “added eating episodes to introduce a wider variety of healthful food options and to displace less healthful foods.” In other words, insert additional snacks or small meals—fruits and veggies and other healthy items—to leave less room for the other, unhealthier options we may be faced with. Portion control.

***If you have an interest…  Eight Must-Read Books on Mindful Eating  by Susan Albers Psy.D. My favorite is, Savor: Mindful Eating, Mindful Life by Thich Nhat Hanh and Lilian Cheung


This news from NPR/89.3KPCC is very welcome. More benefits for taking a Vitamin D3 supplement.  A bit more vitamin D might help prevent colds and flu  “It’s long been known that vitamin D helps protect our bones, but the question of whether taking vitamin D supplements or helps guard immunity has been more controversial. An analysis published Wednesday suggests the sunshine vitamin can help reduce the risk of respiratory infections, including colds and flu — especially among people who don’t get enough of the vitamin from diet or exposure to sunlight.Certain groups of people are at higher risk of vitamin D deficiency,  including people with digestive disorders such as celiac disease and people who cover up most of their skin or get very little exposure to the sun. And pregnant and nursing women, as well as women with osteopenia or osteoporosis, often need more vitamin D to maintain bone health.

“People [at higher risk] should get tested,” Tello says. She says when a patient’s blood screening test shows levels of vitamin D, between 20 to 32 ng/ml, “I recommend that they take between 1,000 and 2,000 International Units of vitamin D daily, indefinitely.” The Institute of Medicine says that adults shouldn’t take more than 4,000 IU a day.” Cancer patients should be tested too. My recommendation has been that everyone should be taking vitamin D3, 2000 IU’s, daily. 


Our Dr. Zumba, Alessandra, sent me this post by Dr. Weil: Love Pasta? 5 Tips For Making It Healthier! Always good to end on a yummy, yet healthy note! “Quality carbohydrates are an essential part of a balanced, healthful diet. If pasta is your go-to carb, there are ways to take advantage of this low-cost food to make it even healthier:” Go to the link to see the entire list. My favorites are:

  • Cook pasta only until it is al dente (barely tender). When it is cooked this way, it achieves a lower glycemic index than fully cooked pasta because the pulverized grain comes apart slowly in the stomach. (Low-glycemic-load carbohydrates should be the bulk of your carbohydrate intake to help minimize rapid rises in blood glucose levels.)
  • Aim for two to three servings per week. One serving is equal to about 1/2 cup cooked pasta, which is far less than the amount Americans typically eat. Don’t you just love being told to eat pasta 🙂

Until next week….Mary 🙂

Cholesterol & Cholesterol Fighting Foods

 

FDA.gov   CLICK ON PHOTO TO ENLARGE

Cholesterol is an interesting topic because it is so confusing! Or maybe I should say, complex. From all the research & studies done recently, we now know that the intake of cholesterol through diet minimally affects your cholesterol numbers. According to the research very little of it enters your circulating blood. That is why eggs & bacon are back, in moderation. 

Cholesterol is a waxy substance that is necessary in the human body for producing hormones, bile acids, & building cell walls. It is manufactured by your body, mainly by your liver, & circulates in your blood. Your body produces 75% of your cholesterol. This is the cholesterol that is measured in blood tests. 

First, lets look at what the cholesterol numbers on your test should look like. Then lets look at the foods that do affect your cholesterol numbers & last what foods will lower those numbers. 


According to Vishal Rao, M.D., M.P.H. and Erin Michos, M.D., M.H.S with John Hopkins University School of Medicine: “Ideally, total cholesterol should be less than 200 milligrams per deciliter. HDL cholesterol should be above 40 milligrams per deciliter for men and above 50 milligrams per deciliter for women. LDL cholesterol should be less than 100 milligrams per deciliter, and triglycerides ideally should be less than 150 milligrams per deciliter. Keep in mind that treatment goals can vary based on each individual. You should discuss your cholesterol levels with your physician.”

Here is an excerpt from the Dietary Guidelines 2015-2020: Do I still need to watch my cholesterol intake?  “While adequate evidence is not available for a quantitative limit for dietary cholesterol in the 2015-2020 Dietary Guidelines, cholesterol is still important to consider when building a healthy eating style. In fact, the Dietary Guidelines states that people should eat as little dietary cholesterol as possible.

In general, foods that are higher in dietary cholesterol, such as fatty meats and high-fat dairy products, are also higher in saturated fats (which should be limited to 10% of total calories per day). The primary healthy eating style described in the Dietary Guidelines is limited in saturated fats, and thus, dietary cholesterol (about 100-300 mg across the various calorie levels). It is the saturated fats & the trans-fats that raise your blood cholesterol. So, if you limit the saturated fats to 10% of your daily calories & eliminate the trans-fats you will lower your total cholesterol number.

Mayo Clinic 2016: The recommended daily limits on cholesterol in your food 

  • If you are healthy, consume no more than 300 mg of cholesterol a day.
  • If you have diabetes, high cholesterol or heart disease, limit the daily cholesterol intake to no more than 200 mg a day.

This is a very useful graph to help you understand where the cholesterol is in foods & the amount per serving.  From UCSF Medical Center: Cholesterol Content of Foods  If you have risk factors for heart disease, you should not consume more than 200 milligrams of cholesterol a day. If you do not have risk factors for heart disease, you should limit your cholesterol intake to no more than 300 milligrams a day. Note that this is the same recommendation from the Mayo Clinic.

Use the following tables to check the cholesterol and fat content of the foods you eat. This will help you keep track of your daily cholesterol intake.

Note: Cholesterol is only found in animal products. Fruits, vegetables, grains and all other plant foods do not have any cholesterol at all.

Dairy Products Portion Cholesterol (mg) Total Fat (g) Saturated Fat (g)
Milk (non-fat) 1 cup 4 0 0
Milk (low-fat) 1 cup 10 3 2
Milk (whole) 1 cup 33 8 5
Yogurt (non-fat) 1 cup 10 0 0
Yogurt (whole) 1 cup 29 7 5
Cheddar Cheese 1 oz 30 9 6
Cottage Cheese (low-fat) 1 cup 10 2 2

 

Fats Portion Cholesterol (mg) Total Fat (g) Saturated Fat (g)
Butter 1 tsp 11 4 3
Margarine 1 tsp 0 4 1
Vegetable Oils                   1 tsp 0 5 1 – 2

 

Meats & Protein Portion Cholesterol (mg) Total Fat (g) Saturated Fat (g)
Tofu 1/2 cup 0 11 2
Pinto beans 1/2 cup 0 1 0
Egg *** 1 212 5 2
Halibut 3 ½ oz 41 3 0
Salmon 3 ½ oz 63 12 2
Oysters 3 ½ oz 55 2 1
Crab 3 ½ oz 52 1 0
Lobster 3 ½ oz 71 1 0
Tuna (in water) 3 ½ oz 30 1 0
Shrimp 3 ½ oz 194 1 0
Squid 3 ½ oz 231 1 0
Beef (ground, lean)          3 ½ oz 78 18 7
Beef (short ribs) 3 ½ oz 94 42 18
Beef (sirloin) 3 ½ oz 89 12 5
Beef Liver 3 ½ oz 389 5 2
Veal (top round) 3 ½ oz 135 5 2
Lamb (foreshank) 3 ½ oz 106 14 6
Ham 3 ½ oz 53 6 2
Pork (tenderloin) 3 ½ oz 79 6 2
Pork (chop) 3 ½ oz 85 25 10
Chicken Liver 3 ½ oz 631 6 2
Chicken (no skin) 3 ½ oz 85 5 1

***Cholesterol is in the egg yolk. Egg white is just protein, no cholesterol. 


What foods lower blood cholesterol & why? Harvard Health Publications from its Medical School: 11 Foods That Lower Cholesterol Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.”

1. Oats. An easy first step to improving your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. (The average American gets about half that amount.) Original Cheerios contain 3 grams of fiber & 1 gram of sugar per 1 cup serving. There are other high fiber, low sugar cereals on the market. Check the labels!

2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver. Whole grains!

3. Beans. Beans are especially rich in soluble fiber. They also take awhile for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food. My favorite right now is the 13 Bean mixture. You get a bit of every bean.

4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. Roasted eggplant last night. Can’t get enough. Okra is quite good if you prepare it correctly. Give it a try.

5. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways. Hand full not a can full.

6. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. Olive oil is the best choice. Coconut oil has 12 grams of saturated fat. Use it in moderation.

7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

8. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%. I would check the label if you decide to eat margarine, granola bars, orange juice & chocolate. Look at the sugar, saturated fats & trans-fats on the nutrition facts. Also check the ingredient list!

9. Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%.

10. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

11. Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber. Rarely a good choice. Better to eat the foods high in fiber.

Eating Well’s article, 10 Foods That Lower Cholesterol  included the following in their list…

  • Cholesterol & Avocado: Who doesn’t love avocados? They not only taste amazing but also can help lower your cholesterol. Avocados are high in healthy monounsaturated fat, which helps lower “bad” LDL cholesterol. They also contain fiber, antioxidants and phytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol. Don’t hog the entire bowl of guacamole, though! One serving is just a quarter of a Hass avocado, which delivers 57 calories. Spread a few slices of avocado on your sandwich instead of mayo, or dip some veggies into a bowl of fresh guacamole.
  • Cholesterol & Dark Chocolate: Chocolate fans rejoice! You might have heard that chocolate is good for you, and it’s true. Dark chocolate and cocoa powder contain powerful antioxidant compounds called flavonoids, which help lower cholesterol. Milk chocolate has less cocoa solids, and thus lower flavonoid levels, and white chocolate is even lower in the good stuff. Reach for small portions of dark chocolate, preferably with a high cocoa content. Or try a sprinkle of cocoa powder in your smoothie or on yogurt to reap chocolate’s cholesterol-lowering benefits. 70% or higher is recommended.
  • Cholesterol & Kimchi: Kimchi, a Korean fermented side dish commonly made from cabbage, radish or cucumber, is quickly gaining a following for its many health benefits. Kimchi is high in fiber and—because it’s fermented—is loaded with good bacteria that help keep your gut healthy. Kimchi contains bioactive compounds that lower cholesterol by blocking cholesterol from being absorbed into the bloodstream. The good bacteria produced during fermentation also help lower cholesterol. Kimchi and sauerkraut are usually pretty high in sodium, so watch your portions if you’re watching your salt intake.
  • Cholesterol & Garlic: Garlic packs a serious health punch. Some people love the flavor and others have been using it as a kitchen cure to boost immunity and promote heart health for years. Recent research has backed garlic’s health benefits, especially for your heart. Garlic, along with garlic extract, has been shown to lower cholesterol, possibly by preventing cholesterol from being made in the liver. Plus, eating garlic may also help lower blood pressure. Give your heart a boost and add garlic to your sauces, salad dressings and stir-fries.

WebMD has a good article: Your Heart-Healthy Grocery Shopping List It is a printable list of all the heart healthy & cholesterol lowering foods to stock in your pantry. Healthy eating starts with having the right heart-healthy foods in your kitchen. They help lower cholesterol and keep your blood pressure in check. If you aren’t sure which foods to buy, print this list to take to the supermarket.

This link is to Mayo Clinic’s, High Cholesterol: Self Management Well worth the read. It lists “lifestyle & home remedies”. 


I like the information in this article by Dr. Mercola: Cholesterol Myths You Need to Stop Believing I am not a Mercola fan, but he does write factual articles about health topics. When you read this article be sure to read the section, ‘How to Protect Your Heart Health’. It has very good tips.


If you are interested in statistics then this is the site for you. CDC, Center for Disease Control & Prevention: Cholesterol Fact Sheet. The other page on the CDC website you may enjoy is: CDC: High Cholesterol Facts   This page has more facts about the state of our cholesterol health in the USA.


I trust that this has cleared up the confusion surrounding cholesterol. The focus now should be on incorporating cholesterol lowering foods into your diet. If you are following a vegetarian, vegan, or the Mediterranean or DASH diets, you already do. 

Until next week…Mary 🙂


Resources

DIY Beauty Products

MHollander

 

Last week our post was about making our own cleaning supplies. This week I want to look at beauty products. As with the cleaners, you can either make your own or you can buy organic or green products.  Why the concern?

The U.S. Food & Drug Administration, FDA, states on their website: The FD&C Act defines cosmetics by their intended use, as “articles intended to be rubbed, poured, sprinkled, or sprayed on, introduced into, or otherwise applied to the human body…for cleansing, beautifying, promoting attractiveness, or altering the appearance” (FD&C Act, sec. 201(i)). If the product is used therapeutically then it comes under the same regulations as supplements. 

FDA-regulated does not mean FDA-approved. FDA does not have the legal authority to approve cosmetics before they go on the market, although we do approve color additives used in them (except coal tar hair dyes). Most hair dyes now use petroleum. Prolonged use of coal tar, used in beauty products, has been linked to bladder cancer.

However, under the law, cosmetics must not be “adulterated” or “misbranded.” For example, they must be safe for consumers when used according to directions on the label, or in the customary or expected way, and they must be properly labeled. Companies and individuals who market cosmetics have a legal responsibility for the safety and labeling of their products. The FDA does not review these products, they rely on the integrity of the company. FDA can take action against a cosmetic on the market if we have reliable information showing that it is adulterated or misbranded. FDA takes action within our legal authority, based on public health priorities and available resources.” As with supplements, they will take action if consumers have complained to the FDA about a product. If there is an outbreak of side affects the Department of Public Health will take action & report it to the FDA.

It is left to the consumer to decide what is safe & what is not. Once again this shows how we need to be our own healthcare advocates.


The best website for information regarding your products is… Ta-da!!… EWG.org: Skin Deep  🙂 You can check the safety of your favorite beauty product by typing in the brand or name of the product in the search box. The site has 64,482 products in its data base. For example: Dr. Bronner’s 18-in-1 Hemp Pure-Castile Soap, Peppermint get’s a 1 on all but one ingredient, hemp oil, which gets a 2. The best score possible is a 1. I also use Dr. Bronner’s tooth paste. Dr. Bronner’s Anise All-One Toothpaste scores a solid 1 on all but 2 ingredients: citric acid & glycerin which score a 2. 

Another way to use this site is to look at the top banner & click on the type of product you are interested in: Sun, Makeup, Skin, Hair & then click on the product in the drop down menu. If you clicked on Makeup/Concealer, then a list will come up of all the products that are ‘EWG Verified’ & it’s score. If you decide you want to look at it in more detail then click on the one you are interested in to get a list of ingredients & their scores. Here is an example.

 Rejuva Minerals Concealer, Golden Sand is the first one on the list.  EWG scientists reviewed Rejuva Minerals Concealer, Golden Sand for safety according to the methodology outlined in our Skin Deep Cosmetics Database. We assess the ingredients listed on the labels of personal care products based on data in toxicity and regulatory databases, government and health agency assessments and the open scientific literature. EWG’s rating for Rejuva Minerals Concealer, Golden Sand is 1. It then rates it & lists the ingredients. On the left of this page you can choose additional information you may be interested in: 

Data last updated: January 2016

Use this page when you have concerns about a product or are just curious. My recommendation is to read the information about the product you want to use & then make a decision based on your needs & the information. Maybe a 3 or even a 4 score on your product would be adequate for you. Informed decisions are the best decisions.


EWG: Guide to Sun Screens has it’s own page. The new 2017 guide will be available in the Spring. The page not only has information about the best sunscreens, it also has tips to avoid using them at all. 

At the bottom of the page is a place to download the sunscreen app for your phone. They have both Android & Apple. 


I don’t use makeup but I do use a face cream, shampoo, hair rinse, toothpaste & a hair cream. Some I buy & some I make. You have probably noticed that my favorite brand for beauty products is Dr. Bronner’s. I started using this brand in the 60’s & continue to this day. 

We use Dr. Bronner’s castile soap in the liquid form & the bar as a body wash. My husband uses the bar for his shampoo. We also use Dr. Bronner’s toothpaste, and face cream. I make our hair rinse & a hair cream for my husband. Here are my recipes.

My Hair Rinse This rinse makes my long hair soft & easy to brush out. We haven’t noticed our grey hair getting darker though. 🙂 I sometimes add lemon balm &/or chamomile.

Bring 4 cups of water to boil: pour over the following fresh or dried herbs.

  • Rosemary…10-15 sprigs ~Rosemary stimulates hair growth & will darken grey hair. 
  • Garden Sage…10-12 leaves ~Sage is used for hair loss, makes your hair shiny & will darken grey hair. 
  • Thyme…10-12 sprigs ~Thyme is great for dandruff & hair loss.

All three provide nutrients for your hair. Steep for 30 minutes; strain & allow to cool. Pour onto hair, just enough to rub it into hair & scalp. Leave it on your hair, do not rinse out. Towel dry. 

Homemade Hair Cream Recipe: diynatural.com: A little bit of this cream goes a long way, so start with a very small amount when first using it. Dip clean fingers into cream, rub a small amount into your hands, and apply to hair that is only slightly damp or completely dry. (I have not had good results when using it on wet or very damp hair.) Don’t let this recipe intimidate you. It is actually very simple to make. It lasts a long time too. Once you have the ingredients on hand, you can make it whenever needed. You only need about an 1/8th of a teaspoon to rub into your hair. If your hair feels greasy, you used too much.

Ingredients: makes about 2 ounces or ¼ cup of cream

  • 2 Tablespoons shea butter 
  • ½ Tablespoon coconut oil 
  • ½ Tablespoon olive oil
  • ¾ teaspoon jojoba oil 
  • ¾ teaspoon sweet almond oil Buy this oil in the grocery area & it will be less expensive. I also use it when making medicinal salves.
  • ½ Tablespoon pure aloe vera gel Read the label to get 100% pure aloe vera. I buy it in the bulk section of an herb store.
  • ⅛ teaspoon Vitamin E oil Squeeze it out of your capsules if you have them.
  • 15-20 drops of essential oils – Use 6 drops rosemary, 5 drops chamomile, 5 drops bergamot. I used pine essential oil instead of bergamot. You could also use Lavendar.  

Directions

  1. Combine shea butter and coconut oil in a glass measuring cup or half-pint mason jar. Melt in microwave for a few seconds, or use a makeshift double boiler (fill small saucepan with about 1-2 inches of water and set glass container inside, heating on low just until melted).
  2. Add remaining ingredients and stir well to mix. Transfer to a small, shallow tin with a lid. I use a 2 ounce glass container. Buy two so you can make more before you run out.
  3. Refrigerate for several hours or overnight until mixture is cooled and set up. Remove from refrigerator and allow it to come to room temperature before using.
  4. Store at room temperature (for a nice, creamy consistency) and use within a month. Refrigerate any amount you can’t use within that time.

Homemade Hair Rinse from Mother Earth Living: This is like the rinse my mother used on our hair. This is a good one to use once a month to clean the shampoo & conditioner residue from your hair.

• 1/2 cup fresh mint leaves or 1 tablespoon dried
• 1/2 cup apple cider vinegar
• 1 cup boiling water

1. Combine mint and vinegar in a medium bowl, then pour boiling water over the mixture. Allow it to cool completely; strain out leaves. 

2. To use: Pour entire mixture over your scalp after shampooing and massage well. Let sit a few minutes, then rinse with tepid water. Makes 12 ounces.

Hair Rinse Variations

■ Power Boost: Add 1 teaspoon baking soda to your mixture to remove residues left behind from styling products.

■ Go Blond: Replace mint leaves with 1/2 cup chamomile tea for subtle blond highlights.

■ Darker Tresses: For darker highlights, replace mint leaves with equal amounts fresh or dried sage leaves. Over time, this rinse can even darken gray hairs.

8 Herbal Hair Rinse Recipes from Mother Earth Living“Natural hair rinses are as simple to create as making your favorite cup of tea.  In fact, several of the ingredients, such as dried herbs and flowers, can be found in the tea aisle of your local grocery store. You can also use fresh or dried herbs from your garden for year-round healthy tresses. Here are some simple hair rinse recipes for you to create at home—enjoy! “

I am not including a homemade shampoo in this post because I haven’t found one that actually works. I do like the castile soap by Dr. Bronner’s, but it makes my long hair sticky. I prefer to buy my shampoo. If you make your own & love it, please let me know so we can share the recipe 🙂


This site is one of my favorites for homemade beauty products: Miss Wish: 60 Beauty Products You Should Make Yourself and Stop Buying  It even has a Coffee Mud Mask!

Coffee Mud Mask Recipe: 
4 tbsps. bentonite clay Click here for information re: Bentonite Clay 
2 tbsps. coffee grounds
2- 5 tbsps. apple cider vinegar (can be substituted for water)
Recipe Directions: In a small bowl add clay, coffee grounds and mix until incorporated, add 1-2 tbsps. apple cider vinegar to mixture and mix, if the mixture is too thick add more vinegar until it thins out. Smear over face in a circular motion and let it set for 5-10 minutes or until the mask hardens. Rinse mud from face and add a light layer of lotion to face, to prevent drying.

Here is another example from this site.

Ingredients
  • 1 cup old-fashioned oats
  • 1/2 cup coconut oil
  • 1/2 cup grapeseed oil You find this with Olive, Avocado, & Almond oils in the grocery section. It is not an essential oil.
  • 2 chamomile tea bags
Instructions
  • Add the cup of oats to a food processor. Grind until the oats are broken up into dust (or very small pieces).
  • Transfer oats to a bowl and add coconut oil, grapeseed oil, and the contents of the two tea bags. Stir well until mixed. (If your coconut oil is too solid to measure, run the jar under some hot water or heat up in the microwave to make it easier.) Put the coconut oil into a small heat proof bowl & set in a pan of hot water to soften it.
Notes
  • To use the scrub, apply at the very end of your shower. You’ll want to get out right after so that you don’t rinse away all of the moisturizing oils.
  • Stir your scrub before using. Scoop out a small handful and rub all over clean skin. Rinse with warm water, using a washcloth if you prefer. Careful in the tub- it will likely get slippery!
  • Apply a lotion or body oil once you’ve towel-dried for maximum moisture.

Live Simply is full of easy DIY beauty products. I especially like this page on her site: MY MUST-HAVE INGREDIENTS FOR NATURAL BODY-CARE If you’re familiar with Live Simply, then you’re probably aware of the fact that I keep my body-care ingredients fairly simple. I also try to reuse ingredients in multiple ways when possible. It’s oftentimes hard to see the full story when you’re just reading a recipe or two. It’s hard to see how a few basic ingredients overlap to create multiple products. That’s why I’ve compiled today’s ingredient list: to offer an all-in-one-place round-up of the ingredients that I use in multiple body-care recipes here on Live Simply

Mountain Rose Herbs is my favorite source to buy organic herbs. There are some that I can’t grow here & some that are obscure. This is a reliable company.

Look under Resources below for other sites that have DIY beauty products.


Here are but a few simple choices for skin care. 

  • Aloe Vera Gel: Make sure you check the label to get 100% Aloe Vera. This simple plant can be used for skin problems, sunburn, radiation burns, & it will make your complexion clear while reducing inflammation. Rub it on your face nightly.
  • Calendula cream/gel: This humble flower, the marigold, has healing properties for wounds, sunburns, radiation burns & insect bites. Because of its anti-inflammatory properties it will smooth & soften your skin. Calendula can be used safely on open wounds.
  • Avocado: Avocado has been a popular facial treatment for a long time. Evidence shows that eating it gives you a healthy, clear, complexion! Tastier way to use them.
  • Shea Butter: Shea butter is a natural moisturizer. It is a better choice than coco butter because it doesn’t clog the pores. This makes it a good choice for acne. Shea is also used to treat psoriasis & eczema.
  • Coconut Oil: Use a tiny amount for a lip balm, skin softener, as a moisturizer, and for those cracked feet during the summer. 

For those of you interested in dental products that you can make at home:

Learning Herbs: Holistic Dental Health and Homemade Mouthwash   This site has helpful hints on holistic preventative care for your teeth as well as a homemade mouthwash. 

Natural Dental Care for Healthy Teeth “Keep chemicals off our pearly whites with these natural dental care tips. Take a look at their tips for dental care. Here are some of their recipes.

Mint Toothpaste Recipe

2 tablespoons baking soda
1⁄2 teaspoon sea salt
1 tablespoon vegetable glycerin
20 drops peppermint essential oil

1. Mix all ingredients and store in an airtight container.
—Laurel Vukovic  

Natural Tooth Whitener

1 teaspoon baking soda
1 teaspoon 3% hydrogen peroxide

1. Mix ingredients together.
2. Dip toothbrush in mixture and brush for 3 minutes, then rinse thoroughly. Follow with toothpaste.
—Laurel Vukovic

Note: Some people’s gums may be sensitive to hydrogen peroxide. Attempt to keep solution off gums as much as possible.

Natural Mouthwash Recipe

3⁄4 cup water
1⁄4 cup vodka
2 droppersful calendula tincture
2 droppersful goldenseal tincture
1 dropperful myrrh tincture
1 to 2 drops peppermint essential oil

1. Combine all ingredients and shake well.
2. Dilute 3 tablespoons of the rinse in 1⁄2 ounce water, and use as a mouthwash.
—Rosemary Gladstar


I have had emails in the past concerned about endocrine disruptors in nail polish. The most comprehensive information that I have found is on the EWG website 🙂 Nailed It’s not surprising that many nail polishes contain potentially toxic chemicals. Now a study conducted by researchers at Duke University and EWG finds that at least one of those chemicals could be ending up in your body.

Triphenyl phosphate, or TPHP, a suspected endocrine-disrupting chemical, is commonly used to make plastics and as a fire retardant in foam furniture. And if you wear nail polish, it could be in your body too. This site lists the brands that have TPHP in their nail polish. Click here for EWG’s full report.


This is a good start in building up your homemade beauty products. Enjoy the process! Until next week…Mary 🙂


Resources: