By Susan Burke
eDiets Contributor
Chinese-American food is unlike healthy Chinese food served in China, where the focus is on vegetables and rice, tofu (soy protein) and occasionally small portions of beef, pork, poultry and fish.
In the U.S., Chinese fast food is often drenched in oil and/or deep-fried and you'll see more pork and beef dishes on most Chinese menus than soy and fish. At airports, I've even seen eggs, bacon and home fries in Chinese fast food.
A restaurant dining experience is a safer choice than fast food. The good news is, in any restaurant, you're the boss. Politely but firmly tell the waiter what you want. Make smart, healthy Chinese food choices, and you can maintain your weight and dine out anywhere.
Worst of Chinese
1. Crispy: Avoid dishes called "crispy" because they are deep-fried and have more fat and calories. Go for stir-fried or steamed instead.
2. Egg rolls: Egg rolls and the Chinese noodles they give you for free are deep-fried and fat-saturated. Try this: Wrap an egg roll in a paper napkin, and wait five minutes. See the fat saturate napkin. Throw away.
3. Spare ribs: There's nothing "spare" about fatty pork ribs slathered with sauce. If you're in the mood for pork, order pork.
4. Sweet and sour: No matter what the mystery meat, it's covered in the sickening-sweet sauce. By the way, the meat is fried before dunked in the sauce.
5. Fried rice: White rice is bad enough. Stripped of most nutrients, with a few added back, white rice has a high glycemic index, because it's ultra-refined and basically just starch. It's one of those foods, like white bread, that adds nothing but calories to your diet. Fried rice is simply fried white rice, making it fatty, with added bits of pork and sodium -- it's really the worst.
Best of Chinese
1. Soup: Researchers continue to rave about the "soup strategy" to control your weight. A cup of soup prior to your meal takes the edge off your appetite. Try a cup of hot and sour, egg drop, or chicken and vegetable soup. By the way, as soon as you sit down, ask the waiter to remove the fried noodles and avoid temptation.
2. Chinese vegetables: Chinese restaurants are a great place for a different vegetable experience. Here's your opportunity to try bean sprouts, bok choy, Chinese broccoli and cabbage, long beans, eggplant and more. All are powerful sources of fiber, vitamins and minerals.
3. Dim sum: A more substantial but calorie-wise choice is steamed dim sum, or dumplings. Available with different fillings, including vegetable with tofu and chicken. Avoid fried dim sum.
4. Get steamed! Request steamed chicken, fish, shellfish or tofu, with vegetables. You can eat a lot more of a healthier preparation and still feel great about your diet. I always ask for red pepper or hot mustard and spice it up.
5. Stir-fry: The same as above, ask for lots of veggies with shrimp, chicken, tofu, or occasionally, beef in a stir-fry. When ordering stir-fried items, stress "light on the oil" or ask the chef to stir-fry your meal in broth.
For dessert, opt for pineapple or other fresh fruit. And munch on your fortune cookie, which has 50 calories and no fat!
Remember, you don't have to order off the menu. Just explain to the waiter or waitress that it's important that the chef or cook make it your way. Ninety-nine times out of a 100, you'll get what you ask for.
Nutritionist Susan L. Burke is a registered and licensed dietitian and a certified diabetes educator who specializes in both general and diabetes-related weight management.
Tuesday, October 7, 2008
Sunday, October 5, 2008
Spicing Foods Can Improve and Protect Your Health
By Rallie McAllister, M.D., M.P.H.
Spices add more than just flavor to your food. Most of the tasty and aromatic herbs offer a number of health benefits.
Oregano is the spice that gives pizza its familiar flavor, but it also has powerful anti-inflammatory properties, according to a recent article in the Proceedings of the National Academy of Sciences. Oregano's active ingredient, beta-caryophyllin, is also found in other spices, including basil, rosemary, cinnamon and black pepper.
When scientists administered the oregano compound to mice with inflamed paws, swelling subsided substantially in 70 percent of the rodents. Based on their results, the researchers concluded that the active ingredient in oregano could be beneficial in the treatment of inflammatory disorders, particularly those that affect the gastrointestinal system.
Oregano is also known for its potent antibiotic properties. Studies at Georgetown University Medical Center revealed that oregano oil is as effective as some antibiotic medications in killing disease-causing organisms.
The Georgetown University researchers tested the effects of oregano on staphylococcus bacteria, microbes that are becoming increasingly drug-resistant. Even at relatively low doses, oregano oil hindered the growth of the bacteria as well as some commonly prescribed antibiotics.
Like oregano, rosemary is a popular seasoning that offers more than great taste. Researchers at Kansas State University recently reported that compounds in the spice can block the formation of carcinogens in meat cooked at high temperatures.
When scientists applied rosemary extracts to the surface of ground beef before cooking, they noted a 30 percent to 100 percent reduction in the formation of cancer-causing heterocyclic amines.
If you like the taste of cinnamon, sprinkle away. While it's most often used to add a spark of flavor to recipes, the bark of cinnamon tree is known to have significant anti-bacterial and anti-fungal properties.
Scientists at the Human Nutrition Research Center found that when subjects with type-2 diabetes consumed no less than a half-teaspoon of cinnamon daily, they experienced significant reductions in blood sugar levels. Cinnamon consumption also brought about a substantial drop in cholesterol and triglyceride levels.
Earlier this month, researchers in Spain reported that treating packaging materials with cinnamon oil significantly prolongs the freshness of bread and other baked goods. Cinnamon-treated packaging inhibited 96 percent of mold growth in bread for up to 10 days.
Spicing your favorite dishes with garlic is an excellent way to lower your blood pressure and boost heart health. Last year, researchers at the University of Alabama at Birmingham demonstrated that garlic causes the body's red blood cells to release hydrogen sulfide, a chemical that promotes dilation of blood vessels.
The researchers found that the equivalent of two cloves of fresh garlic caused as much as a 72 percent relaxation in rodent arteries. Relaxation of blood vessels is an important first step in reducing blood pressure and promoting heart health.
Regular consumption of garlic can lower total cholesterol and triglyceride levels while boosting levels of heart-healthy high-density lipoprotein (HDL) cholesterol. The odiferous herb also protects the heart by interfering with the clotting ability of the blood, an action that can reduce the risk of heart attack and stroke.
If you're a fan of curried foods, you might want to eat them more often. Curried foods contain curcumin, an ingredient that offers an impressive array of important health benefits.
Curcumin has been shown to reduce the risk of developing Alzheimer's disease. The compound appears to work by triggering cells of the immune system to gobble up brain-clogging plaques associated with the condition.
In February 2008, researchers at Toronto General Hospital announced their findings that curcumin consumption may dramatically reduce the risk of having congestive heart failure. The scientists found that curcumin can help improve the function of diseased hearts by reducing scarring and inflammation.
While there's mounting evidence to suggest that a curry-rich diet is beneficial for individuals with Alzheimer's and heart disease, scientists are investigating other medicinal uses of curcumin. One of its most promising properties is its ability to stop the runaway growth of cancer cells.
When researchers at the University of Texas added curcumin to samples of melanoma skin cancer cells, they found that the more spice they added, the more cells died. The compound has also been shown to cause death of colorectal cancer cells in laboratory studies and to dramatically reduce the growth of prostate tumors in mice.
(Jacques' remark: Cumin(o), a Mexican spice may have similar properties as well. Its aroma and flavor are similar to curry and I generously sprinkle it together with with my favorite herb, cilantro, on just about all my Mexican dishes.)
Adding spices to your favorite dishes is a quick and easy way to add flavor to your food -- and, even better, improve your health.
========
Rallie McAllister is a board-certified family physician, speaker and the author of several books, including "Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her website is www.rallieonhealth.com. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.
Spices add more than just flavor to your food. Most of the tasty and aromatic herbs offer a number of health benefits.
Oregano is the spice that gives pizza its familiar flavor, but it also has powerful anti-inflammatory properties, according to a recent article in the Proceedings of the National Academy of Sciences. Oregano's active ingredient, beta-caryophyllin, is also found in other spices, including basil, rosemary, cinnamon and black pepper.
When scientists administered the oregano compound to mice with inflamed paws, swelling subsided substantially in 70 percent of the rodents. Based on their results, the researchers concluded that the active ingredient in oregano could be beneficial in the treatment of inflammatory disorders, particularly those that affect the gastrointestinal system.
Oregano is also known for its potent antibiotic properties. Studies at Georgetown University Medical Center revealed that oregano oil is as effective as some antibiotic medications in killing disease-causing organisms.
The Georgetown University researchers tested the effects of oregano on staphylococcus bacteria, microbes that are becoming increasingly drug-resistant. Even at relatively low doses, oregano oil hindered the growth of the bacteria as well as some commonly prescribed antibiotics.
Like oregano, rosemary is a popular seasoning that offers more than great taste. Researchers at Kansas State University recently reported that compounds in the spice can block the formation of carcinogens in meat cooked at high temperatures.
When scientists applied rosemary extracts to the surface of ground beef before cooking, they noted a 30 percent to 100 percent reduction in the formation of cancer-causing heterocyclic amines.
If you like the taste of cinnamon, sprinkle away. While it's most often used to add a spark of flavor to recipes, the bark of cinnamon tree is known to have significant anti-bacterial and anti-fungal properties.
Scientists at the Human Nutrition Research Center found that when subjects with type-2 diabetes consumed no less than a half-teaspoon of cinnamon daily, they experienced significant reductions in blood sugar levels. Cinnamon consumption also brought about a substantial drop in cholesterol and triglyceride levels.
Earlier this month, researchers in Spain reported that treating packaging materials with cinnamon oil significantly prolongs the freshness of bread and other baked goods. Cinnamon-treated packaging inhibited 96 percent of mold growth in bread for up to 10 days.
Spicing your favorite dishes with garlic is an excellent way to lower your blood pressure and boost heart health. Last year, researchers at the University of Alabama at Birmingham demonstrated that garlic causes the body's red blood cells to release hydrogen sulfide, a chemical that promotes dilation of blood vessels.
The researchers found that the equivalent of two cloves of fresh garlic caused as much as a 72 percent relaxation in rodent arteries. Relaxation of blood vessels is an important first step in reducing blood pressure and promoting heart health.
Regular consumption of garlic can lower total cholesterol and triglyceride levels while boosting levels of heart-healthy high-density lipoprotein (HDL) cholesterol. The odiferous herb also protects the heart by interfering with the clotting ability of the blood, an action that can reduce the risk of heart attack and stroke.
If you're a fan of curried foods, you might want to eat them more often. Curried foods contain curcumin, an ingredient that offers an impressive array of important health benefits.
Curcumin has been shown to reduce the risk of developing Alzheimer's disease. The compound appears to work by triggering cells of the immune system to gobble up brain-clogging plaques associated with the condition.
In February 2008, researchers at Toronto General Hospital announced their findings that curcumin consumption may dramatically reduce the risk of having congestive heart failure. The scientists found that curcumin can help improve the function of diseased hearts by reducing scarring and inflammation.
While there's mounting evidence to suggest that a curry-rich diet is beneficial for individuals with Alzheimer's and heart disease, scientists are investigating other medicinal uses of curcumin. One of its most promising properties is its ability to stop the runaway growth of cancer cells.
When researchers at the University of Texas added curcumin to samples of melanoma skin cancer cells, they found that the more spice they added, the more cells died. The compound has also been shown to cause death of colorectal cancer cells in laboratory studies and to dramatically reduce the growth of prostate tumors in mice.
(Jacques' remark: Cumin(o), a Mexican spice may have similar properties as well. Its aroma and flavor are similar to curry and I generously sprinkle it together with with my favorite herb, cilantro, on just about all my Mexican dishes.)
Adding spices to your favorite dishes is a quick and easy way to add flavor to your food -- and, even better, improve your health.
========
Rallie McAllister is a board-certified family physician, speaker and the author of several books, including "Healthy Lunchbox: The Working Mom's Guide to Keeping You and Your Kids Trim." Her website is www.rallieonhealth.com. To find out more about Rallie McAllister, M.D., and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com.
Saturday, October 4, 2008
7 High-Powered Protein Foods
Hi, my dear friends!
For those of you who have been working on dropping unhealthy fat, especially from your mid-body, a most important "finishing touch" is the danger of simultaneously diminishing muscle tone and fiber, also bone mass. The following is to help you ensure proper physical structural balance.
Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults. It's a known fact that if you want to build muscle or tone up, a substantial level of protein intake is of utmost importance, but how much protein do you need?
Fitness Pro Raphael Calzadilla gives the following general recommendations:
For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
For the recreational exerciser: 0.5 - 0.75 grams.
For the athletes: 0.6 - 0.9 grams.
For serious muscle building: 1 - 1.25 grams.
There are many good sources for protein. But here are Raphael's top 7 sources (in no particular order) that will optimize your muscle gains.
1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.
"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body," says Raphael. "They also have no fat and no cholesterol."
2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.
"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease".
3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.
4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.
5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.
6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.
"Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs," says Raphael.
7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.
Courtesy: Glee Magazine.
And, I'd like to add another excellent source of protein to the list above: soy protein (tofu).
Enjoy a harmonious weekend! Always Your Friend,
Jacques
For those of you who have been working on dropping unhealthy fat, especially from your mid-body, a most important "finishing touch" is the danger of simultaneously diminishing muscle tone and fiber, also bone mass. The following is to help you ensure proper physical structural balance.
Proteins, which are made up of amino acids, are the building blocks for your body. Protein helps children grow and helps build and maintain muscle mass in adults. It's a known fact that if you want to build muscle or tone up, a substantial level of protein intake is of utmost importance, but how much protein do you need?
Fitness Pro Raphael Calzadilla gives the following general recommendations:
For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
For the recreational exerciser: 0.5 - 0.75 grams.
For the athletes: 0.6 - 0.9 grams.
For serious muscle building: 1 - 1.25 grams.
There are many good sources for protein. But here are Raphael's top 7 sources (in no particular order) that will optimize your muscle gains.
1. Egg whites -- They may not be as tasty as the whole egg, but they are an efficient protein source.
"Egg whites are an excellent source of protein, because the protein is instantly absorbed by your body," says Raphael. "They also have no fat and no cholesterol."
2. Whole egg -- For years, fear of the cholesterol in egg yolk has made people shy away from this wonderful source of protein. But in moderation, you have nothing to worry about.
"Even though the yolk is high in cholesterol, it is also higher in protein than the egg whites. One of the best sources of protein is the yolk in the egg. A Harvard study, published in The Journal of the American Medical Association showed eating an egg a day did not raise the risk of heart disease".
3. Steak -- Beef... it's what's for dinner... and it's what's for muscles if you want more of them. And not just protein, but creatine and iron as well.
4. Chicken -- Prefer something a little leaner? Chicken is a mainstay in bodybuilder's diets. Lean cuts of chicken breast have 28 grams of protein, no carbs and only 2 grams of fat.
5. Tuna -- Have you ever seen those dedicated gym rats eating tuna right out of the can? It may seem a little crude, but tuna is a hit for muscle gain, and the convenience outweighs the "lack of decorum." Higher consumption of fish is associated with a reduced risk of some types of stroke among middle-aged women, according to an article in the January 17 issue of The Journal of the American Medical Association.
6. Cottage cheese -- Guys, don't let your egos get in the way. This may be a staple of women's diets, but there's nothing wimpy about eating this high-protein food.
"Protein in cottage cheese is of extremely high quality and contains all of the essential amino acids (building blocks of protein) in the amounts proportional to the body's needs," says Raphael.
7. Salmon -- If you get sick of tuna but still want to get your protein from the sea, salmon is a great alternative. Postpone your appointment with St. Peter by consuming omega-3-rich fish such as salmon.
Courtesy: Glee Magazine.
And, I'd like to add another excellent source of protein to the list above: soy protein (tofu).
Enjoy a harmonious weekend! Always Your Friend,
Jacques
Friday, October 3, 2008
6 Minutes to a Better Memory.
For a quick and easy boost to your brainpower this weekend, pull down the shades, close your eyes, and catch some daytime ZZZs.
People who take daytime naps outperform non-nappers on memory exercises. And, surprisingly, a mere 6 minutes of shut-eye is enough to refresh the mind.
The Shut-Eyes Have It
How does a quick catnap power up your thinker? Seems the mere act of falling asleep triggers a brain-boosting neurobiological process that remains effective regardless of how long you snooze.
3 More Ways to Fight the Fog
Go ahead. Make like a battery and recharge. And while you’re at it, here are a few more ways to sharpen your wit:
Flex it. You’ve got to use your brain to make it stronger. Try this fun memory-strengthening exercise.
Feed it. These folate-rich foods may protect your brain just like a bike helmet.
Socialize it. Here's why staying in touch with friends fires up your neurons.
References Published on 10/03/2008.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl, O. et al., Journal of Sleep Research 2008 Mar;17(1):3-10.
We bet you’re thinking: The hard part about getting in a power nap is the stress of trying to fall asleep! Sometimes, a little guided relaxation is all it takes (Self-Hypnosis). Go ahead, give it a try. Or contact us for more input: leace a Comment. And have a Memory-al weekend! LOL.
Jacques
Courtesy: RealAge Newsletter
People who take daytime naps outperform non-nappers on memory exercises. And, surprisingly, a mere 6 minutes of shut-eye is enough to refresh the mind.
The Shut-Eyes Have It
How does a quick catnap power up your thinker? Seems the mere act of falling asleep triggers a brain-boosting neurobiological process that remains effective regardless of how long you snooze.
3 More Ways to Fight the Fog
Go ahead. Make like a battery and recharge. And while you’re at it, here are a few more ways to sharpen your wit:
Flex it. You’ve got to use your brain to make it stronger. Try this fun memory-strengthening exercise.
Feed it. These folate-rich foods may protect your brain just like a bike helmet.
Socialize it. Here's why staying in touch with friends fires up your neurons.
References Published on 10/03/2008.
An ultra short episode of sleep is sufficient to promote declarative memory performance. Lahl, O. et al., Journal of Sleep Research 2008 Mar;17(1):3-10.
We bet you’re thinking: The hard part about getting in a power nap is the stress of trying to fall asleep! Sometimes, a little guided relaxation is all it takes (Self-Hypnosis). Go ahead, give it a try. Or contact us for more input: leace a Comment. And have a Memory-al weekend! LOL.
Jacques
Courtesy: RealAge Newsletter
Tuesday, September 30, 2008
Wishing A Sweet New Year to my Jewish Readers
L'SHANA TOVAH! on the occasion of ROSH HASHANA ("Head of the New Year": 5,769)!
This Holy occasion that started last evening, September 29, 2008 as part of "Ten Days of Awe and Repentance" honors "The Creation of the World" when (according to Jewish biblical tradition), on the 6th day, "The One and Only God" also created Man..culminating at the end of YOM KIPPUR (the Holiest "Day of Repentance" and fasting) next October 9th.
In breaking the 24 hour fast, after extensive prayer, soul searching, heartfelt repentance for all sins perpetrated against God and mankind during the past year, decision-making and vows of improved behaviors in the next...a symbolic new start is to consume a few slices of apple dipped in honey, and pray for a "Sweet New Year".
However, coming back to the realities of our contemporary world, "Sweet", sugary habits and cravings are of special concern these days when millions of people are plagued by excess weight and obesity.
Sometimes the weight war seems so overwhelming...as do all the rules, do's and don'ts, formulae and lifestyle issues you need to work on.
As a doable start, I suggest to just focus on one serious habit change, and it doesn't get more important than "limiting sugar." Aside from the fact that too much sugar means too many calories, watching your sugar intake can mean helping to keep diabetes and other serious health problems away.
So, how much sugar is too much? Try targeting 8 teaspoons or 32 grams of sugar daily - that means a lot of label reading.
What about artificial sweeteners? Well, they are very low calorie or calorie-free, but they can cause gastro-intestinal symptoms if you eat too many products made with these. Experts also say that too much artificial sweetener in your diet can actually encourage overeating because your brain perceives sweetness but there is less of a feeling of satiation. So you eat more.
Does the kind or source of the sugar matter? White sugar, brown sugar, confectioner's sugar, high fructose corn syrup - they are all forms of sucrose. Don't be deceived by "natural" or "raw" sugar labeling - nor evaporated cane sugar or turbinado (a specialty sugar) - they all increase blood sugar and they all have 4 calories per gram.
What about sugar in fruits and vegetables? They all have fiber which helps to slow the blood stream rapid sugar elevation caused by the natural sugar content.
Some examples of sugary products? Starbucks grande Mocha Frapuccino - 47 grams of sugar; Arizona 20 ounce regular iced lemon tea - 59 grams of sugar; Dunkin' Donuts glazed donut - 12 grams of sugar.
Be a label reader and introduce the habits of:
Watching sugar per serving
Watching trans fats per serving
Watching sodium per serving'
Watching saturated fat per serving
And, above all: Have a spiritual Sweet New Year!
Your Friend In Wellness,
Jacques
This Holy occasion that started last evening, September 29, 2008 as part of "Ten Days of Awe and Repentance" honors "The Creation of the World" when (according to Jewish biblical tradition), on the 6th day, "The One and Only God" also created Man..culminating at the end of YOM KIPPUR (the Holiest "Day of Repentance" and fasting) next October 9th.
In breaking the 24 hour fast, after extensive prayer, soul searching, heartfelt repentance for all sins perpetrated against God and mankind during the past year, decision-making and vows of improved behaviors in the next...a symbolic new start is to consume a few slices of apple dipped in honey, and pray for a "Sweet New Year".
However, coming back to the realities of our contemporary world, "Sweet", sugary habits and cravings are of special concern these days when millions of people are plagued by excess weight and obesity.
Sometimes the weight war seems so overwhelming...as do all the rules, do's and don'ts, formulae and lifestyle issues you need to work on.
As a doable start, I suggest to just focus on one serious habit change, and it doesn't get more important than "limiting sugar." Aside from the fact that too much sugar means too many calories, watching your sugar intake can mean helping to keep diabetes and other serious health problems away.
So, how much sugar is too much? Try targeting 8 teaspoons or 32 grams of sugar daily - that means a lot of label reading.
What about artificial sweeteners? Well, they are very low calorie or calorie-free, but they can cause gastro-intestinal symptoms if you eat too many products made with these. Experts also say that too much artificial sweetener in your diet can actually encourage overeating because your brain perceives sweetness but there is less of a feeling of satiation. So you eat more.
Does the kind or source of the sugar matter? White sugar, brown sugar, confectioner's sugar, high fructose corn syrup - they are all forms of sucrose. Don't be deceived by "natural" or "raw" sugar labeling - nor evaporated cane sugar or turbinado (a specialty sugar) - they all increase blood sugar and they all have 4 calories per gram.
What about sugar in fruits and vegetables? They all have fiber which helps to slow the blood stream rapid sugar elevation caused by the natural sugar content.
Some examples of sugary products? Starbucks grande Mocha Frapuccino - 47 grams of sugar; Arizona 20 ounce regular iced lemon tea - 59 grams of sugar; Dunkin' Donuts glazed donut - 12 grams of sugar.
Be a label reader and introduce the habits of:
Watching sugar per serving
Watching trans fats per serving
Watching sodium per serving'
Watching saturated fat per serving
And, above all: Have a spiritual Sweet New Year!
Your Friend In Wellness,
Jacques
Friday, September 26, 2008
The "Energy Drinks" controversy...
Energy Drinks: Hazardous to Your Health?
Products Need Warning Labels, Scientist Says; Industry Contends They're Safe to Drink
By Kathleen Doheny
WebMD Health NewsReviewed by Louise Chang, MDSept. 24, 2008 --
Caffeinated energy drinks that promise super alertness -- and sometimes imply better sports performance -- should carry labels that specify their amount of caffeine, says a Johns Hopkins University scientist.
Drinks with the highest caffeine content should also warn of potential health dangers, says Roland Griffiths, PhD, a professor of psychiatry and neuroscience at Johns Hopkins University School of Medicine, Baltimore, and senior author of a new report on the beverages.
"Many of these drinks do not label the caffeine content," he says, and some energy drinks contain as much caffeine as found in 14 cans of soda.
The industry begs to differ, with spokespeople pointing out that most "mainstream" energy drinks contain the same amount of caffeine, or even less, than you'd get in a cup of brewed coffee. If labels listing caffeine content are required on energy drinks, they should also be required on coffeehouse coffee, says Maureen Storey, PhD, a spokeswoman for the American Beverage Association.
Energy Drinks: The Back Story
Since Red Bull, the first energy drink to hit the U.S. market, launched in 1997, the market has boomed, Griffiths says, now totaling at least $5.4 billion a year in the U.S. Hundreds of brands are available.
Although the FDA limits the caffeine contents of cola-type soft drinks to 71 milligrams per 12 fluid ounces, no such limit is required on energy drinks, Griffiths tells WebMD.
"Makers of so-called "energy" drinks generally market them as dietary supplements," says Siobhan DeLancey, an FDA spokesperson. Dietary supplements are regulated differently than food. The FDA does not approve or review the products before they are marketed.
Energy Drinks: Caffeine Content
Griffiths and his colleagues contacted more than two dozen makers of energy drinks, asking for caffeine content. Here are some of the findings:
(The caffeine content is in milligrams per serving. Although serving sizes vary, Griffiths contends that most people will drink the entire can, whatever the number of ounces.)
Red Bull: 80 milligrams per 8.3-ounce serving
Tab Energy: 95 mg per 10.5-oz serving
Monster and Rockstar: 160 mg per 16-oz serving
No Fear: 174 mg per 16-oz serving
Fixx: 500 per 20-oz serving
Wired X505: 505 mg per 24-oz serving
In comparison, according to Griffiths:
Brewed coffee: 200 milligrams per 12-oz serving
Instant coffee: 140 mg per 12-oz serving
Brewed tea: 80 mg per 12-oz serving
Mountain Dew: 54 mg per 12 oz. serving
Dr. Pepper: 41 mg per 12-oz serving
Pepsi Cola: 38 mg per 12-oz serving
Coca-Cola Classic: 34.5 mg per 12-oz serving
Canned or bottled tea: 20 mg per 12-oz serving
Some of the energy drinks have lower caffeine contents, Griffith says. Among the lower doses:
Bomba Energy has 75 mg per 8.4-oz serving
Whoop Ass has 50 mg per 8.5-oz serving
Energy Drinks: The Report
Energy drinks are popular with teens and young adults, Griffiths found in his research. In a 2007 survey of 496 college students, 51% said they had consumed at least one energy drink during the past month.
Bad reactions to energy drinks have been reported to U.S. poison control centers, Griffiths writes in the report, published in the journal Drug and Alcohol Dependence. From 2002 to 2004, he says, 41 cases of caffeine abuse from caffeine-enhanced beverages were reported.
In a report of nine cases of adverse reactions to the energy drink Redline, the patients reported nausea and vomiting, high blood pressure, tremors, dizziness, and numbness.
Data also suggest those who drink the energy drinks may combine them with alcohol, reported Griffiths. In the college student survey, 27% said they mixed alcohol and energy drinks at least once in the past month. One danger to that: Users may feel alert enough to drive, even if they are inebriated.
Griffiths worries that the energy drinks are sometimes "gateways" to use of other substances. In one study, college students who used energy drinks were more likely to later use stimulants for recreational use, he says.
Energy Drinks: Industry View
Storey, of the American Beverage Association, took exception with Griffiths' view. "It's a review, not a study," she says of his report. "We need to be careful about taking too much out of one review. He looked at some studies."
In a statement issued by the association, officials note that most "mainstream" energy drinks typically contain half the caffeine found in regular coffeehouse coffee. A 16-oz cup of coffeehouse coffee has about 320 milligrams of caffeine, according to the statement, while a typical 16-oz mainstream energy drink has 160 mg.
If labels should be required on energy drinks, Storey says, coffeehouse coffee should also be required to label caffeine content.
Most companies market their energy drinks responsibly, the association contends. Only a few companies give the products illicit or suggestive names (such as Cocaine, an energy drink that triggers controversy).
"Energy drinks can be part of a balanced lifestyle when consumed sensibly," the statement reads.
Energy Drinks: Griffiths' Response
Griffiths stands by his proposal to require warning labels on the energy drinks with the highest caffeine content, although he is not certain what that threshold should be.
There's a difference, he says, in the marketing of energy drinks and marketing of traditional caffeine beverages. The energy drink makers, he says, ''are marketing to vulnerable populations."
Products Need Warning Labels, Scientist Says; Industry Contends They're Safe to Drink
By Kathleen Doheny
WebMD Health NewsReviewed by Louise Chang, MDSept. 24, 2008 --
Caffeinated energy drinks that promise super alertness -- and sometimes imply better sports performance -- should carry labels that specify their amount of caffeine, says a Johns Hopkins University scientist.
Drinks with the highest caffeine content should also warn of potential health dangers, says Roland Griffiths, PhD, a professor of psychiatry and neuroscience at Johns Hopkins University School of Medicine, Baltimore, and senior author of a new report on the beverages.
"Many of these drinks do not label the caffeine content," he says, and some energy drinks contain as much caffeine as found in 14 cans of soda.
The industry begs to differ, with spokespeople pointing out that most "mainstream" energy drinks contain the same amount of caffeine, or even less, than you'd get in a cup of brewed coffee. If labels listing caffeine content are required on energy drinks, they should also be required on coffeehouse coffee, says Maureen Storey, PhD, a spokeswoman for the American Beverage Association.
Energy Drinks: The Back Story
Since Red Bull, the first energy drink to hit the U.S. market, launched in 1997, the market has boomed, Griffiths says, now totaling at least $5.4 billion a year in the U.S. Hundreds of brands are available.
Although the FDA limits the caffeine contents of cola-type soft drinks to 71 milligrams per 12 fluid ounces, no such limit is required on energy drinks, Griffiths tells WebMD.
"Makers of so-called "energy" drinks generally market them as dietary supplements," says Siobhan DeLancey, an FDA spokesperson. Dietary supplements are regulated differently than food. The FDA does not approve or review the products before they are marketed.
Energy Drinks: Caffeine Content
Griffiths and his colleagues contacted more than two dozen makers of energy drinks, asking for caffeine content. Here are some of the findings:
(The caffeine content is in milligrams per serving. Although serving sizes vary, Griffiths contends that most people will drink the entire can, whatever the number of ounces.)
Red Bull: 80 milligrams per 8.3-ounce serving
Tab Energy: 95 mg per 10.5-oz serving
Monster and Rockstar: 160 mg per 16-oz serving
No Fear: 174 mg per 16-oz serving
Fixx: 500 per 20-oz serving
Wired X505: 505 mg per 24-oz serving
In comparison, according to Griffiths:
Brewed coffee: 200 milligrams per 12-oz serving
Instant coffee: 140 mg per 12-oz serving
Brewed tea: 80 mg per 12-oz serving
Mountain Dew: 54 mg per 12 oz. serving
Dr. Pepper: 41 mg per 12-oz serving
Pepsi Cola: 38 mg per 12-oz serving
Coca-Cola Classic: 34.5 mg per 12-oz serving
Canned or bottled tea: 20 mg per 12-oz serving
Some of the energy drinks have lower caffeine contents, Griffith says. Among the lower doses:
Bomba Energy has 75 mg per 8.4-oz serving
Whoop Ass has 50 mg per 8.5-oz serving
Energy Drinks: The Report
Energy drinks are popular with teens and young adults, Griffiths found in his research. In a 2007 survey of 496 college students, 51% said they had consumed at least one energy drink during the past month.
Bad reactions to energy drinks have been reported to U.S. poison control centers, Griffiths writes in the report, published in the journal Drug and Alcohol Dependence. From 2002 to 2004, he says, 41 cases of caffeine abuse from caffeine-enhanced beverages were reported.
In a report of nine cases of adverse reactions to the energy drink Redline, the patients reported nausea and vomiting, high blood pressure, tremors, dizziness, and numbness.
Data also suggest those who drink the energy drinks may combine them with alcohol, reported Griffiths. In the college student survey, 27% said they mixed alcohol and energy drinks at least once in the past month. One danger to that: Users may feel alert enough to drive, even if they are inebriated.
Griffiths worries that the energy drinks are sometimes "gateways" to use of other substances. In one study, college students who used energy drinks were more likely to later use stimulants for recreational use, he says.
Energy Drinks: Industry View
Storey, of the American Beverage Association, took exception with Griffiths' view. "It's a review, not a study," she says of his report. "We need to be careful about taking too much out of one review. He looked at some studies."
In a statement issued by the association, officials note that most "mainstream" energy drinks typically contain half the caffeine found in regular coffeehouse coffee. A 16-oz cup of coffeehouse coffee has about 320 milligrams of caffeine, according to the statement, while a typical 16-oz mainstream energy drink has 160 mg.
If labels should be required on energy drinks, Storey says, coffeehouse coffee should also be required to label caffeine content.
Most companies market their energy drinks responsibly, the association contends. Only a few companies give the products illicit or suggestive names (such as Cocaine, an energy drink that triggers controversy).
"Energy drinks can be part of a balanced lifestyle when consumed sensibly," the statement reads.
Energy Drinks: Griffiths' Response
Griffiths stands by his proposal to require warning labels on the energy drinks with the highest caffeine content, although he is not certain what that threshold should be.
There's a difference, he says, in the marketing of energy drinks and marketing of traditional caffeine beverages. The energy drink makers, he says, ''are marketing to vulnerable populations."
Simple steps to lowering "bad" cholesterol
Prevention
Adoption of a healthier lifestyle, including aerobic exercise and a low-fat diet, should reduce the prevalence of obesity, high cholesterol, and, ultimately, the risk of coronary heart disease.
First, see your doctor. A simple blood test checks for high cholesterol. You may be asked to fast overnight before the test. Just knowing your total cholesterol level isn't enough. A complete lipid profile measures your LDL, total cholesterol, HDL (the good cholesterol), and triglycerides. The guidelines say healthy adults should have this analysis every 5 years.
Next, set dietary goals based on the guidelines from the National Cholesterol Education Program.
Strive for daily intake of less than 7% of your calories from saturated fat and less than 200 mg of cholesterol from the food you eat.
You may eat up to 30% of your calories from total fat, but most should be from unsaturated fat, which doesn't raise cholesterol levels.
Add more soluble fiber (found in cereal grains, beans, peas, and many fruits and vegetables) and foods that contain plant stanols and sterols (included in certain margarines and salad dressings) to boost your LDL-lowering power. The best way to know what's in the foods you eat is to read the nutrition label.
Lower cholesterol levels start at the grocery store. Read food labels, and buy foods low in saturated fat and low in cholesterol. To help you know what to look for when grocery shopping, the National Heart, Lung, and Blood Institute has a partial shopping list for you.
Breads - Whole wheat, rye, pumpernickel, or white
Soft tortillas - Corn or whole wheat
Hot and cold cereals - Except granola or muesli
Rice - White, brown, wild, basmati, or jasmine
Grains - Bulgur, couscous, quinoa, barley, hominy, or millet
Fruits - Any fresh, canned, dried, or frozen without added sugar
Vegetables - Any fresh, frozen, or (low-salt) canned without cream or cheese sauce
Fresh or frozen juices without added sugar
Fat-free or 1% milk
Cheese with 3 grams of fat or less per serving
Low-fat or nonfat yogurt
Lean cuts of meat - Eye of round beef, top round, sirloin, or pork tenderloin
Lean or extra lean ground beef
Chicken or turkey - White or light meat, skin removed
Fish - Most white meat fish is very low in fat, saturated fat, and cholesterol.
Tuna - Light meat canned in water
Peanut butter, reduced fat
Eggs, egg whites, egg substitutes
Low-fat cookies or angel food cake
Low-fat frozen yogurt, sorbet, sherbet
Popcorn without butter or oil, pretzels, baked tortilla chips
Margarine - Soft, diet, tub, or liquid
Vegetable oil - Canola, olive, corn, peanut, or sunflower
Nonstick cooking spray
Sparkling water, tea, lemonade
Manage your cholesterol. You can take an important first step toward a healthier heart by enrolling in the American Heart Association's Cholesterol Low Down Program. High cholesterol is a leading risk factor for coronary heart disease and stroke. Sign up by phone ([800] AHA-USA1) or online at American Heart Association's Cholesterol Low Down Program to receive life-management tools such as a newsletter, health risk assessment, and healthy-living cookbooks and fitness tips.
Calculate your 10-year risk of having a heart attack. The risk assessment tool presented at this link is from the National Heart, Lung, and Blood Institute's National Cholesterol Education Program. It uses scientific research information to predict your chance of having a heart attack in the next 10 years. For adults older than 20 years who do not have heart disease or diabetes, click the link to assess your risk score. Those with diabetes and others with a 10-year risk greater than 20% are considered to have the same risk for future heart disease events as people with known coronary heart disease. You'll need to know your total cholesterol, HDL cholesterol level, and systolic blood pressure (the first number).
The National Cholesterol Education Program Web site will tell you what your LDL cholesterol goal should be. For people with known coronary heart disease and similar risk, the LDL cholesterol goal is less than 100 mg/dL.
WebMD Medical Reference from eMedicineHealth
Reviewed by Marc C. Levesque, MD, PhD on March 01, 2007
Adoption of a healthier lifestyle, including aerobic exercise and a low-fat diet, should reduce the prevalence of obesity, high cholesterol, and, ultimately, the risk of coronary heart disease.
First, see your doctor. A simple blood test checks for high cholesterol. You may be asked to fast overnight before the test. Just knowing your total cholesterol level isn't enough. A complete lipid profile measures your LDL, total cholesterol, HDL (the good cholesterol), and triglycerides. The guidelines say healthy adults should have this analysis every 5 years.
Next, set dietary goals based on the guidelines from the National Cholesterol Education Program.
Strive for daily intake of less than 7% of your calories from saturated fat and less than 200 mg of cholesterol from the food you eat.
You may eat up to 30% of your calories from total fat, but most should be from unsaturated fat, which doesn't raise cholesterol levels.
Add more soluble fiber (found in cereal grains, beans, peas, and many fruits and vegetables) and foods that contain plant stanols and sterols (included in certain margarines and salad dressings) to boost your LDL-lowering power. The best way to know what's in the foods you eat is to read the nutrition label.
Lower cholesterol levels start at the grocery store. Read food labels, and buy foods low in saturated fat and low in cholesterol. To help you know what to look for when grocery shopping, the National Heart, Lung, and Blood Institute has a partial shopping list for you.
Breads - Whole wheat, rye, pumpernickel, or white
Soft tortillas - Corn or whole wheat
Hot and cold cereals - Except granola or muesli
Rice - White, brown, wild, basmati, or jasmine
Grains - Bulgur, couscous, quinoa, barley, hominy, or millet
Fruits - Any fresh, canned, dried, or frozen without added sugar
Vegetables - Any fresh, frozen, or (low-salt) canned without cream or cheese sauce
Fresh or frozen juices without added sugar
Fat-free or 1% milk
Cheese with 3 grams of fat or less per serving
Low-fat or nonfat yogurt
Lean cuts of meat - Eye of round beef, top round, sirloin, or pork tenderloin
Lean or extra lean ground beef
Chicken or turkey - White or light meat, skin removed
Fish - Most white meat fish is very low in fat, saturated fat, and cholesterol.
Tuna - Light meat canned in water
Peanut butter, reduced fat
Eggs, egg whites, egg substitutes
Low-fat cookies or angel food cake
Low-fat frozen yogurt, sorbet, sherbet
Popcorn without butter or oil, pretzels, baked tortilla chips
Margarine - Soft, diet, tub, or liquid
Vegetable oil - Canola, olive, corn, peanut, or sunflower
Nonstick cooking spray
Sparkling water, tea, lemonade
Manage your cholesterol. You can take an important first step toward a healthier heart by enrolling in the American Heart Association's Cholesterol Low Down Program. High cholesterol is a leading risk factor for coronary heart disease and stroke. Sign up by phone ([800] AHA-USA1) or online at American Heart Association's Cholesterol Low Down Program to receive life-management tools such as a newsletter, health risk assessment, and healthy-living cookbooks and fitness tips.
Calculate your 10-year risk of having a heart attack. The risk assessment tool presented at this link is from the National Heart, Lung, and Blood Institute's National Cholesterol Education Program. It uses scientific research information to predict your chance of having a heart attack in the next 10 years. For adults older than 20 years who do not have heart disease or diabetes, click the link to assess your risk score. Those with diabetes and others with a 10-year risk greater than 20% are considered to have the same risk for future heart disease events as people with known coronary heart disease. You'll need to know your total cholesterol, HDL cholesterol level, and systolic blood pressure (the first number).
The National Cholesterol Education Program Web site will tell you what your LDL cholesterol goal should be. For people with known coronary heart disease and similar risk, the LDL cholesterol goal is less than 100 mg/dL.
WebMD Medical Reference from eMedicineHealth
Reviewed by Marc C. Levesque, MD, PhD on March 01, 2007
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