I’m talking about processed meats. Yep, those salty, tasty things like bacon, sandwich meat, pepperoni, hot dogs, etc. If you could take all of these out of your life for good, you’d likely be much healthier.

Too Dangerous for Human Consumption

WCRF International completed a detailed review of more than 7,000 clinical studies covering links between diet and cancer. It’s conclusion? Processed meats are too dangerous for human consumption.

Further, they advised that consumers should stop buying and eating all processed meat products for the rest of their lives.

Sound drastic? Here’s why the recommendation.

Examining the Evidence

Most processed meats are manufactured with a carcinogenic ingredient known as sodium nitrite. It’s a chemical that helps the meat look red, healthy, and fresh, and is also used to prevent spoilage. Unfortunately, it can form cancer-causing nitrosamines in the human body, and this leads to a sharp increase in cancer risk.

Some more direct evidence:

• A 2005 University of Hawaii study found that processed meats increased the risk of pancreatic cancer by 67 percent.
• A study published in the Archives of Internal Medicine found that people who consumed about one serving of processed meat per day had a 20 percent increased risk of death from diseases like cancer and heart disease.
• A report using data from an ongoing project by the American Institute for Cancer Research and the World Cancer Research Fund found that processed meats, including ham, bacon, and sausage, were associated with the biggest health hazard of all meats. People who ate 3.5 ounces a day had a 36 percent greater chance of developing colon cancer, compared to those who ate none. The more people ate, the higher their risk.
• A study published in the journal Cancer, based on dietary information from about 300,00 men and women between the ages of 50 and 71 found that those whose diets contained the highest amounts of nitrate and nitrate from processed meats had an almost 30 percent increased risk of bladder cancer compared to those who consumed the smallest amounts.
• According to the Physicians Committee for Responsible Medicine, processed meat is so strongly linked with colorectal cancer that no one should ever eat it. Colorectal cancer is the third most common cancer in the world, and is highly preventable.

I could go on, but you can do more research if you like. And don’t forget the fact that most processed meats are full of sodium, with many of them high in fat. The bottom line is that processed meats are not only bad for your diet, they’re downright dangerous to your health.

Take Action!

Read labels, and avoid anything made with sodium nitrite or monosodium glutamate. Eat fresh produce with every meal, as the vitamin C may help prevent the formation of cancer-causing nitrosamines, protecting you from the devastating health effects. The best option is to avoid processed meats entirely. Try to eliminate them from your diet for at least two weeks. My guess that after a short while you won’t even miss processed meats, and you’ll be doing your future a big favor.

Avoid

• Beef Jerky
• Bacon
• Sausage
• Hot Dogs
• Sandwich Meat
• Frozen pizza with meat
• Canned soups with meat
• Frozen meals with meat
• Ravioli and meat pasta foods
• Kid’s meals containing red meat
• Sandwich meat used at popular restaurants
• Nearly all red meats sold at public schools, restaurants, hospitals, hotels and theme parks

Note: Beware of “nitrite-free” processed meats. Tests have discovered that even those meats labeled this way had nitrites—sometimes more than their conventional counterparts. Some use celery juice instead, which sounds natural enough, but celery has naturally occurring nitrites.

Try Instead These Great Sources of Protein:

• Marinated, roasted, or grilled meats—chicken, roast beef, pork—use leftovers from the night before
• Tuna
• Boiled eggs
• Nuts
• Soy

Do you avoid processed meats? Tell us how you’ve changed your diet.

Photo courtesy Dinner Series via Flickr.com.

Sources

“Processed Meats Declared Too Dangerous for Human Consumption,” Natural Health Dossier, April 1, 2012, http://naturalhealthdossier.com/2012/04/processed-meats-declared-too-dangerous-for-human-consumption/.

Allison Aubrey, “Death by Bacon? Study Finds Eating Meat is Risky,” NPR, http://www.npr.org/blogs/thesalt/2012/03/12/148457233/death-by-bacon-study-finds-eating-meat-is-risky.

            Also, http://archinte.ama-assn.org/cgi/content/full/archinternmed.2011.2287.

Amie Ninh, “Study: Red and Processed Meats Linked with Colon Cancer Risk,” Time Healthland, May 27, 2011. http://healthland.time.com/2011/05/27/study-red-and-processed-meats-linked-with-colon-cancer-risk/.

Aina Hunter, “Red Meat & Cancer: Do Processed Meats Raise Bladder Cancer Risk?” CBS News, August 23, 2010. http://www.cbsnews.com/8301-504763_162-20014374-10391704.html.

Dr. Barnard, “Enough is Enough: Processed Meat-Cancer Link Confirmed,” Physicians Committee for Responsible Medicine, May 24, 2011. http://www.pcrm.org/media/blog/may2011/enough-is-enough-processed-meat-cancer-link

“Your ‘Nitrite-Free’ Meats are Full of Nitrites,” Good Lifestyle, September 3, 2010, http://www.good.is/post/your-nitrite-free-meats-are-full-of-nitrites/.

Sugar is Addictive

Jeff O’Connell, editor-in-chief of Bodybuilding.com and the author of Sugar Nation, wrote a guest blog for Kris Carr, author of Crazy, Sexy Diet. In it, he claims that sugar is an addictive substance that “speeds along the same brain pathways as heroin.” Scientific evidence backs his assertion. In 2002 Princeton University psychologists found that such a thing as sugar dependency really exists, and that rats that binged on sugar later exhibited signs of withdrawal.

Neuroscientist Bart Hoebel noted sugar triggers production of the brain’s natural opioids. “We think that is a key to the addiction process,” he said. “The brain is getting addicted to its own opioids as it would to morphine or heroin.” In a later study published in 2008, Hoebel found that after the rats were denied sugar, they worked even harder to get it when it was reintroduced, and ate more than ever before. Hoebel claims this shows that the bingeing behavior forged actual changes in brain function. He also noted that dopamine was released in the brain when the rats drank a sugar solution—a chemical thought to trigger motivation and eventually, addiction.

Cancer Cells Love Sugar

I first became concerned about sugar and health when I went through my first positron emission tomography (PET) scan. This is a type of scan doctors used to take pictures of the inside of the body, in my case, to detect any additional tumors or cancer growths. Before the scan, I received an injection of a radioactive glucose (type of sugar) solution. I asked the nurse about it, and learned that the glucose is taken up immediately by high-glucose-using cells such as brain, kidney, and cancer cells! The radioactive sugar solution helps “light up” the cancer so the doctors can see it on the image.

High Blood Sugar Levels Lead to Disease

Of course, the body regularly converts food into glucose to use as fuel, so this isn’t overly alarming by itself, but I just remember feeling uncomfortable with the fact that cancer cells enjoy glucose so much! I later learned that a U.S. study had found that tumor cells use glucose and fructose differently—using fructose particularly to increase cancer cell proliferation. (Can you say goodbye high fructose corn syrup? I did!)

So I started to do my research, and that’s when I realized that sugar can be addictive, that it’s in a ton of our daily foods, and that eating a lot of it tips our blood sugar levels into the danger zone, which may be part of the reason why so many people are getting diabetes these days. High blood sugar has also been linked to premature aging, the formation of damaging free radicals, kidney failure, cardiovascular disease (hardening of the arteries), stroke, a stunted production of growth hormone (which can accelerate aging), eye problems, gum disease, a higher risk of infections, and much more.

Balance Your Sugar Intake for a Healthier Life

It all comes down to balancing blood sugar levels. Today, most of us aren’t doing a very good job. Even natural foods like watermelons and dates add sugar to the blood. Imagine what all the extra sugar we consume every day is doing to our bodies?

I’m not saying you have to cut sugar completely out of your life like I have (and I feel much better!), but you will definitely experience the health benefits if you cut back. Here are some tips from Kris Carr and myself to help you do just that—just try it and see. Don’t be surprised if you experience some uncomfortable withdrawal symptoms for the first few days. That’s just your body telling you that you’re addicted, and it’s time to make a change!

• Buy organic. Check the labels, but most organic soups, condiments, applesauce, yogurts, etc. have either no sugar or much less sugar than their mainstream counterparts. You don’t need ketchup, bread, or tomato soup with high fructose corn syrup. Buy the brands that don’t have it.
• Focus on a plant-based diet. Plant-based foods naturally lower your blood sugar levels. Eat more veggies, whole grains, nuts, beans, legumes, and fruits.
• Cut out the bad stuff. White sugar, white rice, white bread, pastries, cakes, doughnuts, and all the “junk” are all chocked full of sugar with no nutrients. They spike your blood sugar levels without giving you any health benefits. Cut them out, cold turkey!
• What are you drinking? Soda, juice, and even diet drinks are full of either sugar or artificial sweeteners, which will all feed your addiction. Drink water, tea, and coffee.
• Choose healthy sweeteners. To add a bit of sweet taste to your homemade goodies, try stevia leaf, brown rice syrup, agave syrup or maple syrup in small amounts.
• Plan ahead. If you don’t have something handy to snack on, you’ll fall back on your old habits. Stack your cupboards with healthy snacks like nuts, cut-up fruits and veggies, whole grain crackers and cheese, and the like. Your taste buds will adapt more quickly than you expect!

Do you have tips for cutting back on sugar? Let us know.

Sources

“Sugar on the Brain: Study Shows Sugar Dependence in Rats,” News from Princeton University, June 20, 2002. http://www.princeton.edu/pr/news/02/q2/0620-hoebel.htm.

Princeton University. “Sugar Can Be Addictive: Animal Studies Show Sugar Dependence.” ScienceDaily, 10 Dec. 2008. Web. 29 Nov. 2011.

Maggie Fox, “Cancer Cells Slurp Up Fructose, US Study Finds,” Reuters August 2, 2010. http://www.reuters.com/article/2010/08/02/cancer-fructose-idAFN0210830520100802.

Photo courtesy TarHeel in NJ via Flickr.com.

I also went through a bout of food poisoning several weeks ago—an experience I definitely don’t want to repeat! In fact, according to the Centers for Disease Control and Prevention, 48 million people get sick every year from eating contaminated food. So in thinking about food safety, and how we can protect ourselves and our families, I’ve put together some tips on how keep your food safe.

1.  Wash your hands with soap and water before and after handling food. It’s the most common-sense advice, but so often we forget, you know? Particularly if we’re in a hurry to prepare dinner or if we’re busy talking over the kitchen counter. Wash wash wash, and be sure to use warm water and soap. It’s the best protection for everyone.

2.  Wash countertops, refrigerator handles, and sinks, but skip the antibacterial. A lot of counter cleansers now contain triclosan to help kill germs, but triclosan may be contaminated with dioxins, and has been found to accumulate in the environment. The FDA reported no evidence that antibacterial products protect any better than regular soap. So wash your countertops and all other areas of the kitchen that you touch when you’re cooking, but use regular dish soap and warm water.

3.  Control temperature. Temperature has a lot to do with food safety. If raw foods aren’t kept cold, bacteria can grow. If cooked food isn’t cooked enough, bacteria may remain. Check your refrigerator thermometer. Bacteria are in suspended animation at 32 degrees, but by 41 they are coming alive, so keep things cool. When cooking meat, check the temperature at the center. At 140 degrees, most bacteria die, but if you want to be sure, go to 165. Just don’t char the surface, as that can increase your exposure to potential cancer-causing toxins.

4.  Store carefully. Always refrigerate foods as soon as you can—to be safe, within one hour. For fresh meats like poultry, fish, ground meats and variety meats, cook within two days of purchase. Beef, veal, lamb, and pork may be okay for 3-5 days—check the label.

5.  Don’t cross-contaminate. Keep raw meat, poultry, fish and their juices away from any other food that you’re preparing. Wash any cutting boards, countertops, and utensils used on raw meats before using them on other foods.

6.  Wash produce. Fruits and vegetables that are to be eaten raw need to be washed well under running water. The concern here is pesticides, so buy organic when you can and wash well. If you can’t get the organic, peel high-risk foods like apples, peaches, potatoes, and sweet bell peppers. (See the safe shopper’s guide for more information.)

7.  Sign up for notifications of recalls. The federal government and some food retailers send out alerts about contaminated foods. See FoodSafety.gov for more information.

8.  Read labels. Reading labels not only helps you avoid bad-for-you ingredients like trans fats, preservatives, high fructose corn syrup, and others, but also helps you to be sure that anyone in your family with food allergies will be protected. Don’t forget that alcoholic drinks can also contain histamines and sulfites, which can trigger allergies.

9.  Keep kids’ lunches safe. Perishable foods like luncheon meats, cheese, condiments, yogurts, and other lunch items may potentially become contaminated during the hours between breakfast and lunch. Send your child’s lunch in a insulated box or bag best for keeping food cold, and consider using freezer gel packs or a frozen juice carton inside.

10. When in doubt, throw it out. If you’re not sure how long a food has been left out of the refrigerator, or if it might be spoiled before the expiration date, throw it out. Trust me—losing a few dollars on a food item is a lot better than spending days with food poisoning!

How do you keep your food safe? Do you have other tips to share?

Photo courtesy Delairen via Flickr.com.

Though science can’t yet tell us if eating hot dogs increases the risk for cancer, for example, they can tell us that some ingredients in hot dogs may be carcinogenic. Here are my top ten foods to stay away from for that reason alone.

1.  Potato chips and French fries. According to the National Cancer Institute, acrylamide is a chemical used for industrial purposes that is found in many foods, with particularly high levels in some potato chips, French fries, and other foods cooked at high temperatures. (Baking, roasting, and frying can all produce acrylamide.) Based on animal studies, acrylamide is considered a probable human carcinogen. Though the Environmental Protection Agency regulates levels of acrylamide in drinking water, there are currently no guidelines on acrylamide in food itself. Boiled potatoes have been found to be free of acrylamide.

2.  Hot dogs and deli meats. Many of these contain nitrites as preservatives, which during the cooking process, can form carcinogenic N-nitroso compounds. These compounds have been associated with several different cancers. One study published in Cancer Causes & Control, for example, found that children eating more than 12 hot dogs a month had nine times the normal risk of developing childhood leukemia. Any cured meat may contain nitrites, including lunch meats, bacon, ham, and even cured fish. And so far, “organic” and “natural” hot dogs aren’t much better—an article in The New York Times noted they often contain nitrites, too.

3.  Canned foods. Cans used to store foods are often coated in a type of plastic that’s made with bisphenol-A (BPA), a chemical that’s been linked to breast cancer and prostate cancer because of its hormone-altering capabilities. Though not labeled a carcinogen on its own, evidence suggests that it increases cancer susceptibility through changes to DNA. A recent study found that people who ate canned soup for five days straight saw their urinary levels of BPA spike 1,200 percent compared to those who ate fresh soup. Buy foods in boxes, jars, and BPA-free cans.

4.  Chicken and apple juice. Recent studies have found both chicken and apple juice sold in the U.S. can contain small levels of arsenic, which has been linked to skin, lung, and bladder cancer. Some apple juices were found to contain more than the amount deemed safe in drinking water. The good news is that as a result of an FDA study on chicken, the manufacturer of the chicken feed laced with arsenic said it would pull the ingredient off the market. The debate on juice is still ongoing. Carefully research the brands you buy.

5.  Restaurant grilled or pan-fried chicken. A study published in Nutrition and Cancer found that when 100 samples of grilled chicken from seven popular chain restaurants contained PhIP, a known human carcinogen. The restaurants where the samples were obtained included Applebee’s, Burger King, Chick-fil-A, Chili’s, McDonald’s, Outback, and T.G.I. Friday’s—and watch out. Some of the samples tested included the grilled chicken that’s used on salads.

6.  Donuts, rolls, and buns. Most of these are made from white flour, and white flour may contain potassium bromate, a food additive used in the bread-making process that has been found to be carcinogenic in animal studies. The Center for Science in the Public Interest has petitioned the FDA to prohibit the use of potassium bromate, but so far it is not restricted in the U.S. Donuts are also full of sugar and trans fats, so either cut them out completely, or eat sparingly. Look for “potassium bromate” or “bromated flour” on the ingredient label. Brands like Orowheat, Entenmann’s, Pepperidge Farm, and Pillsbury have switched to bromate-free processes. Supermarket chains like Giant, Jewel, Ralph’s, and Von’s also do not use bromate.

Do you have tips for avoiding carcinogens in food? Please share!

Sources

National Cancer Institute Fact Sheet, “Acrylamide in Food and Cancer Risk.” http://www.cancer.gov/cancertopics/factsheet/Risk/acrylamide-in-food.

Peters J, et al ” Processed meats and risk of childhood leukemia (California, USA)” Cancer Causes & Control 5: 195-202, 1994.

William Neuman, “What’s Inside the Bun?” The New York Times, July 1, 2011. http://www.nytimes.com/2011/07/02/business/02hotdog.html.

Ruth A. Keri, et al., “An Evaluation of Evidence for the Carcinogenic Activity of Bisphenol A,” Reprod. Toxicol, 2007; 24(2): 240-252. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2442886/.

Jenny L. Carwile, et al. “Canned Soup Consumption and Urinary Bisphenol A: A Randomized Crossover Trial.” The Journal of the American Medical Association, November 23/30, 2011, Vol. 306, No. 20, pp 2187-2283. http://jama.ama-assn.org/content/306/20/2218.2.short.

Kristie M. Sullivan, et al., “Detection of PhIP in Grilled Chicken Entrees at Popular Chain Restaurants Throughout California.” Nutrition and Cancer Volume 60, Issue 5, 2008. http://www.tandfonline.com/doi/abs/10.1080/01635580801956519.

Y Kurokawa, et al., “Toxicity and Carcinogenicity of Potassium Bromate—a New Renal Carcinogen,” Environ Health Perspect. 1990 July; 87: 309-335. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1567851/.

Photo courtesy stu_spivack via Flickr.com.

1. Acrylamides. These are chemical compounds that can damage the nervous system and have shown to be carcinogenic in animal studies. The tricky part is that these chemicals don’t show up on the ingredient list. The Swedish National Food Administration has stated that they can be found in baked and fried starchy foods, like potato chips and cookies. Best bet: keep your intake of these foods to a minimum, and purchase from brands dedicated to using healthy ingredients and cooking processes.

2. Artificially colored foods. I’m talking about things like candy, gelatin, and fruit snacks that are colored with artificial chemicals like blue 1 and 2, red 3 and yellow 6. These have been linked in animal studies to cancer.

3. Aspartame. If you think you’re saving your waist line by drinking diet drinks, beware—many have this artificial sweetener, which has been linked to headaches, dizziness, nausea, depression, fatigue, and sleeping problems. Early science has also raised concern about potential brain problems, like memory loss and seizures, resulting from excess aspartame.

4. Bisphenol-A (BPA). I’ve posted about this one before. Used to make plastics, it can seep into food from both plastic and can containers, and it’s linked with hormone disruption.

5. High fructose corn syrup. The real danger of this ingredient is that it’s in absolutely everything, from cookies and cakes to ketchup, yogurt, and bread. Researchers suggest it could have a lot to do with our nation’s expanding waistlines. In addition, some studies suggest that the body metabolizes it differently than regular sugar, leaving us less satisfied and more likely to eat more. Oh, and did I mention it’s often contaminated with mercury?

6. Partially hydrogenated oils. This is where those dangerous trans fats come from. Oils are modified by chemicals to make them stable at room temperature—and to increase shelf-life—which changes their overall chemical makeup, and makes them more likely to clog arteries and lead to heart problems. You’ll see them listed on the ingredient decks of chips, cookies, pastries, and more.

7. Pesticides. These chemicals are designed to kill bugs, but they can also seriously affect our health. Pesticides have been linked with brain and nervous disorders, and research shows that they can cause brain cancers in children. Buy organic produce when you can—one study found that when kids were switched to organic produce, the pesticide levels in their urine dropped overnight and stayed low.

8. Phosphoric acid. Did your mother ever tell you that soda would rot your teeth? If so, she was right, as it comes with this ingredient, which is literally an acid that dissolves the carbon dioxide in the soda. Did you know that it’s also used to clean the rust off of metals?

9. Sodium nitrite. It’s best to stay away from anything with the word “nitrite.” These are carcinogens you’ll find in some lunch meats and other processed meats like bacon, pepperoni, sausage, and hot dogs. Look for the words “nitrite-free” on your processed meats, or better yet, avoid them completely.

10. Sugar. A little sugar won’t hurt you. The problem is that it’s everywhere in our food supply, not just as sugar, but as corn syrup, corn syrup solids, and more. Refined sugar is stripped of all the good stuff and serves no good purpose in the body, but it does contribute to weight gain and may encourage diabetes and mood disorders. Cut back when you can, and choose stevia and agave as more nutritious sweetening options.

Have you changed your shopping habits to avoid toxins in food? Please share your tips.

Photo courtesy jazzijava via Flickr.com.

1. Buy organic! Smooth digestion starts with healthy foods. Go for organic turkey to avoid the growth hormones, organic fruits and veggies to cut back on pesticides, and pumpkin pie instead of apple—it’s easier on your stomach!

2. Take a probiotic supplement in the morning. Probiotics are natural, beneficial bacteria that help support healthy digestion.

3. Skip the canned food. Breast Cancer Action recently co-released with the Breast Cancer Fund a report studying BPA in Thanksgiving canned foods. All the samples, including canned gravy, evaporated milk, veggies, pumpkin and soup, had some level of BPA contamination. BPA has been linked to breast cancer and prostate cancer, and may have adverse effects on childhood development. Choose fresh or frozen over canned whenever possible.

4. Tone down the sugar. Sugars are naturally more difficult to digest (as are fats), and can increase your risk of bloat. Even the sugars in some dairy products (lactose) can cause maldigestion, so go easy on milk, creams, and other dairy-based foods, as well as candies and sugary drinks.

5. Drink more water. Water hydrates your bowel and helps increase the ease of digestion. Drink between meals, however—not so much during the meal, as that can actually hinder digestion.

6. Skip the starches. Cabbage, white potatoes, pasta, and wheat all contain starches that can lead to intestinal gas. You don’t have to avoid them completely, but dole out smaller servings to stay more comfortable.

7. Take some enzymes with your dinner. Cooking foods often destroys the enzymes, which can make some foods harder to digest. Supplemental enzymes can help break down these foods to make it easier on the stomach.

8. Combine foods carefully. Did you know that certain foods in combination are more likely to cause indigestion? On the whole, denser and less liquid foods take longer to digest, so you want to save them for last, so they don’t jam up the system. Start with salad, then proceed with protein and combine with cooked veggies. Indigestion happens when we combine carbs (like bread, rolls, squash, potatoes, and rice) with proteins (like turkey, beans, and dairy). On this holiday, however, you might not be able to help that. Just know you want the least amount of starches with your turkey if you can. Skip fruit altogether on this meal and have it first thing in the morning. My friends at LYT in NYC have some great advice on combining foods for the best digestion here.

9. Take your time eating and chew thoroughly. Eating fast overwhelms your digestive system. Snack on some veggies and hummus, yogurt or nuts before dinner to keep yourself from getting overly hungry, as that’s when you’re likely to inhale everything without chewing. Then savor each bite and enjoy some conversation between courses.

10. Try some ginger tea after your meal. Ginger, peppermint, and fennel help reduce gas. Try them as herbal teas or sprinkle a little ginger on your sweet potatoes or squash.

By the way, if you’re going through cancer treatments and nothing sounds good this holiday, check out this cookbook. It may just have something that sounds good to you.

Do you have some tips to help avoid holiday bloat? Please share!

Picture courtesy Aaron Joll via Flickr.com.

According to a new study, however, that’s not always the case. In fact, most people make very few changes to their lifestyle, even after suffering something really scary like cancer or a heart attack.

No Efforts to Lose Weight

A study published in the American Heart Journal (2007), for example, followed over 1,200 men and women who were overweight and had experienced a heart attack. A year later, those people had lost only 0.2 percent of their body weight. (About one pound for a 220-pound man.) In addition, at least 40 percent of smokers who survive a heart attack are still smoking a year later, even though studies have found that individuals who quit after their first heart attack were 37 percent less likely to die of another attack, compared to those who kept smoking.

Few Efforts to Eat Right

Other studies have shown that those who have gone through cancer haven’t done much better in making healthy changes. A study published in the Journal of Clinical Oncology (2008) found that out of 9,000 cancer survivors, only a few had switched to a healthier lifestyle. The good news is that most had given up smoking, but fewer than 20 percent consumed the recommended five servings of fruits sand vegetables a day, and less than half were exercising regularly. A real shame, since studies have shown such positive benefits of exercising. Women who had breast cancer, for example, reduce their risk of breast cancer death by 50 percent or more if they include regular physical activity in their lives.

Why don’t people try to change?

Researchers have tried to figure this out. Why would people, after suffering a life-threatening event, fail to make changes that could potentially reduce their risk of suffering such an event again? Researchers at the Centers for Disease Control and Prevention (CDC) found that out of 1,600 cancer survivors, only one in three had received advice from their doctors about how to eat right, only one in four had been advised to start an exercise program, and less than half had discussed their smoking habits with their physicians.

So a lack of support from doctors is one part of it, but it’s not the only reason people have a hard time changing. Some people just don’t know how to go about changing. For others, it seems an overwhelming task, and they don’t know where to start, so they just don’t.

There’s no doubt that change is hard, especially when it comes to daily habits. Here are a few quick tips to help you get started. Please, if you’ve suffered a life-threatening event like cancer or a heart attack, don’t go back to business as usual. You can make a difference in your own life, and believe me, it’s worth the effort!

• Ask your doctor for help on how to live a healthier lifestyle.
• Partner up with a friend who knows what you’ve been through. Get together for exercise or to cook healthy meals.
• Join a class—yoga, tai chi, dance, zumba, whatever strikes your fancy and gets you moving.
• Write down your goals, and make sure they’re attainable. Instead of, “I want to lose 50 pounds,” try “I want to lose one pound a week.”
• Identify your “triggers”—those things that make you want to eat sugar, smoke, or avoid exercise—and decide how you will handle them, or what you will do instead of your old unhealthy habit.
• Be kind to yourself, and keep trying every day!

Did you make changes after your experience with cancer? Please share your story.

Photo courtesy chichacha via Flickr.com.

The problem with these types of pains is that regular over-the-counter painkillers may not help much. If the pain continues day after day, it can severely restrict a person’s regular activity, and contribute to depression and low spirits—definitely not good for healing.

If you’re going through something like this, you may want to talk to your doctor about vitamin D. A new study published just this year looked at breast cancer patients who were taking estrogen-lowering drugs to shrink their tumors, as these drugs can cause pain and stiffness in the hands, wrists, knees, hips, lower back, shoulders and feet. In fact, about half the patients taking these drugs (called aromatase inhibitors) experience these difficult side effects, and they can become so painful that the patient refuses to take the drug anymore.

Scientists recruited 60 patients who were taking anastrazole (brand name Arimidex) and were experiencing joint pain, and gave half of them the recommended daily dose of vitamin D (400 IU) plus a high dose vitamin D capsule once a week. The other half got a daily dose of 400 IU plus a weekly placebo (sugar pill). All patients also received 1,000 mg of calcium daily.

Results showed that the patients who received the high-dose vitamin D every week reported significantly less joint and muscle pain, and were also less likely to experience pain that interfered with daily living.

“Patients who get the vitmamin D weekly feel better because their pain is reduced and sometimes goes away completely,” said Antonella L. Rastelli, M.D., lead author of the study. He added that breast cancer patients taking other similar drugs may also benefit from high-dose vitamin D.

Now the scientists want to follow up to figure out the safest approach to supplementing with vitamin D in breast cancer patients. Vitamin D helps the body absorb calcium, so too much can cause high levels of calcium in the urine, which can increase the risk of kidney stones. Otherwise, however, as long as the patients are monitored by their doctors, the researchers feel the supplementation appears to be safe, as vitamin D is non toxic, and doesn’t cause major side effects.

This is an early study, so I advise caution. Considering the results and the safety of vitamin D, however, you may want to talk with your doctor if you’re experiencing a lot of pain. Anything that can help is worth a try, as the most important thing is that you make it through your treatment feeling as strong as possible.

What do you think of this study? Are you going to talk to your doctor about vitamin D?

Source

Washington University School of Medicine. “Vitamin D relieves joint, muscle pain for breast cancer patients.” ScienceDaily, 26 Jul. 2011. Web. 9 Sep. 2011.

Photo courtesy colindunn via Flickr.com.

In today’s world, it’s tough to avoid processed foods completely, particularly if you don’t have time to cook every night. You can, however, learn to read labels and choose only those foods that avoid the more dangerous additives—like the following six items:

1–Food Dyes. These are the synthetic chemicals that make processed foods look pretty, natural, or simply more appealing. Many have been linked to hyperactivity or other behavioral problems in children, so much so that a panel of experts earlier this year recommended that the Food and Drug Administration (FDA) conduct more research into the matter. All artificial food dyes contain lots of chemicals, some are made with petroleum, and several have been linked in animal studies to tumors. Typical foods with food additives include Jell-O, Skittles, M&M’s, and Fruit Loops.

2–Phthalates. I’ve mentioned these several times on this blog, but usually in connection with personal care products. Synthetic hormone disruptors used to soften plastics, phthalates also show up in food containers, particularly canned and packaged products. There’s no way to find these on the label, so it’s best just to avoid canned and packaged items as much as possible.

3–BPA. Called bisphenol A, this chemical is also used in the manufacturing of plastics, and shows up most often in the plastic linings of cans and in plastic beverage bottles. Look for brands that are packaging in new BPA-free cans and boxes, and try to avoid plastic bottles entirely.

4–Trans fats. There’s a dangerous loophole in the food industry right now, and that is that foods that aren’t really free of trans fats can still put “trans fat free” on their labels as long as there is less than .5 grams of trans fat per serving. May not seem like much, but if you eat 3-4 servings, that amount could add up. Trans fats contribute to heart disease, so be extra careful with things like baked goods, refrigerated doughs, and snack foods. Choose organic or shop at the Whole Foods store. You’ll have better odds of avoiding even trace amounts of trans fats.

5–MSG. It stands for monosodium glutamate, and is a type of additive found in Chinese food, canned veggies, soups, and processed meats to maximize flavor and improve taste appeal. It’s typically made by bacterial fermentation. Sensitive people can experience migraines, flushing, heart palpitations, and nausea.

6–Lead. Though of course not a regular food additive, lead is showing up in bottled juice, juice boxes, and packaged fruit, according to the Environmental Law Foundation in California. With the assistance of the Environmental Protection Agency (EPA), the organization tested nearly 400 samples of juices and packaged fruit marketed to children, and found that 125 (more than 85 percent) contained enough lead to warrant a warning label under California’s Safe Drinking Water and Toxic Enforcement Act of 1986. Particularly concerning is that both regular and organic juices tested positive. The solution? Squeeze your own juice, and limit your child’s consumption of juice to once a day. The rest of the time, water is best for health.

Do you try to avoid food additives? Share your tips with us.

Photo courtesy the captaincinema via Flickr.com.

What is Arsenic?

A naturally occurring mineral found in soil, rock, and water, arsenic is all around us. It’s used to make metals, glass, electronic components, and wood preservatives. It’s also used in herbicides and pesticides, and according to the Environmental Protection Agency (EPA), it’s been linked to cancer of the bladder, lungs, skin, kidneys, liver, and prostate.

So how did this mineral get into chicken meat?

Chicken Feed Contains Arsenic

A new study conducted by the FDA found that an ingredient in chicken feed called Roxarsone, which contains arsenic, can leave a small amount of toxic arsenic in the body of the chicken, where it stays until we eat it. Now there are several things disturbing about this study result.

Number one, why are chickens being fed feed that’s laced with arsenic? I checked out “Roxarsone,” and surprise, surprise, guess what it is? A growth-promoting ingredient! Can’t we just let feed animals grow naturally? Apparently not. Roxarsone has been approved by the FDA for decades for use in chickens, turkeys and pigs to increase weight gain, decrease the risk of parasites, and improve “pigmentation,” or skin color, so it makes the meat look more red.

Number two, the FDA has always known that Roxarsone contained arsenic. They just didn’t feel it was a safety concern to humans. The American Meat Institute differentiates “organic” arsenic from “inorganic” arsenic, because there’s a chemical difference between the two. Though both are found naturally in the environment, organic arsenic is not considered carcinogenic, while inorganic is more plentiful, more toxic, and can cause cancer. Roxarsone used organic arsenic, which was assumed to be safer, but guess what? When metabolized in the chicken’s bodies, the organic arsenic turned to inorganic arsenic. The FDA’s deputy commissioner himself said the recent study raised “concerns of a very low but completely avoidable exposure to a carcinogen.”

Number three, Roxarsone was approved by the FDA in 1944 for use in animal feed. That means that any of us eating chicken since that date have probably been exposed to the small levels of arsenic that made it into the chicken we ate. Not a comforting thought. Up until now, the FDA maintained that the arsenic was excreted in the chicken’s feces, while several environmental groups, lawmakers, and concerned citizens have tried to force a ban on the product. Only recently did the agency admit, as a result of this study, that some toxic arsenic remains inside the chicken.

The good news? As a result of the FDA study, Roxarsone manufacturer Pfizer Inc. said it would pull the ingredient off the market. Many poultry producers had already stopped using it. But there are other similar products out there. My takeaway? Be careful what you buy! Purchase any of your meat from distributors committed to raising animals without chemicals. Look for certified organic labels, as well as other statements such as “antiobiotic free,” and do some checking on the brand. Every little bit helps reduce your toxic exposure.

What do you think about this FDA announcement? How do you make sure your meats are safe to eat?

Photo courtesy the Sarah B in SD via Flickr.com.

We may often talk about using food as medicine, but did you know that some types of foods actually have natural antibiotic properties?

Natural Antibiotics

When your doctor gives you a prescription for antibiotics, the idea is that the synthetic drugs will help kill harmful bacteria. Today most of these drugs are scientifically created in a laboratory, but it wasn’t that long ago that people turned to foods to accomplish the same thing, back before synthetic drugs were available.

Today’s antibiotics are created to be strong enough and effective enough to help battle infections. Foods with natural antibiotic properties, though they may have a broader or weaker effect, can still help keep potentially harmful microbes and bacteria out of the body on a daily basis. Add these to your diet and see if you don’t cut down on your number of illnesses this year.

Garlic and onions. Both of these foods have been used over the centuries for their antibiotic properties. Garlic has a compound named “allicin” that has both antibacterial and antifungal effects, and has shown in studies to reduce staphylococcus albus. History shows garlic being used to help treat typhus and dysentery. As far back as 1931, Russian researchers found that bacteria and fungi exposed to vapors from both onions and garlic died within two to five minutes.¹

Honey. Honey’s antibacterial effects have been studied and proven for years. A 2007 study found that it helped treat coughs in children while fighting the upper respiratory infection.² It’s often recommended for treating surface infections from burns and wounds, and has even shown promise on infections that didn’t respond to standard antibiotics. It has a reputation for treating the bacteria that causes stomach ulcers, and for killing staphylococcus.

Coconut oil. Looking for a healthy cooking oil? Try this one. A recent study found that when virgin coconut oil was added to regular antibiotic therapy, it helped relieve the symptoms of childhood pneumonia faster than antibiotics alone.³ It’s also recommended for helping with ear infections, and acts as a general anti-inflammatory and antibiotic.

Lemons and limes. They’re full of vitamin C, which helps to boost your immune system to fight against bacteria, but they also have flavonoids that have antibiotic effects. Historically, lime juice was found to be protective against cholera. A study on lime oil found that it had antimicrobial activity against staphylococcus.⁴ Lemons and limes can also affect immune cells called monocytes.

Finally, though they don’t kill bacteria, fermented foods (like yogurt and sauerkraut) that contain probiotics help replace the good bacteria in the digestive system, which in turn help fight against invading microorganisms. If you’re feeling down and decide to increase your intake of these other foods with antibiotic activity, try to eat some foods with probiotics at the same time, to help balance out your system.

Have you tried these natural antibiotics? Please share your experiences.

Sources

1. “Antibiotics in Onions and Garlic,” Cal West Med. July 1945; 63(1): 4-5.
2. Ian M. Paul, et al., “Effect of Honey, Dextromethorphan, and No Treatment on Nocturnal Cough and Sleep Quality for Coughing Children and Their Parents,” Arch Pediatr Adolesc Med. 2007; 161 (12): 1140-1146.
3. Gilda Sapphire Erguiza, M.D., pediatric pulmonologist, Philippine Children’s Medical Center, Quezon City, Philippines; US News and World Report, Oct. 30, 2008.
4. Paul Matewele, “The Effect of Electromagnetic Field on Antimicrobial Activity of Lime Oil,” Journal of Microbiological Methods, Volume 83, Issue 2, November 2010, pages 275-276.

Photo courtesy prettywar-stl via Flickr.com.

If you’ve gotten a prescription for antibiotics lately, your doctor may have recommended that you eat some yogurt or supplement with probiotics while taking them. It’s pretty common knowledge these days that probiotics (in yogurt or supplements) can help replenish the friendly bacteria in the intestines that are wiped away during antibiotic use.

Probiotics have also been touted as a great way to help keep your digestive system healthy, and some studies have found that certain strains can even help increase the body’s immune response to the flu.¹ But did you know that they may also help support the health of your skin, even help prevent eczema?

Maintaining a “healthy gut” as they say can do a lot toward helping maintain a healthy body, inside and out. That’s because the majority of your immune system is located in your digestive system, and as you may know from some of my former posts, skin conditions like eczema and allergic skin are also related to the immune system. Funny how these things all come full circle!

So to find out that getting enough probiotics in your diet could actually help maintain healthier, calmer skin makes sense. Here’s what the studies said:

• A Dutch study looked at 150 women with allergic disease histories in their families. During the last six weeks of pregnancy, some were given probiotics, and some were given a placebo. Then the women had their babies. After three months, those who had taken probiotics were 50 percent less likely to have children with eczema.²
• Another study gave probiotics to mice that couldn’t tolerate whey because of allergies. The probiotics was considerably helpful to them and reduced skin reactions.³

As is usual in science, however, we have to be careful to take things in context. An earlier study actually found no evidence that probiotics relieved symptoms of eczema, and this was a larger study involving over 700 children.⁴ The researchers noted, however, that further studies were needed, because it was possible that different types of probiotics could prove more effective.

My takeaway from this? If you have eczema, allergic skin, or other types of compromised skin, try getting more probiotics from your diet. Good food sources include yogurt (go for the low-sugar types that guarantee live bacteria cultures), buttermilk, kefir, miso, tempeh, sauerkraut, and certain types of cheese that indicate live cultures like Kraft’s LiveActive natural cheese snacks, Amish Yogurt Cheese, blue cheese, and other aged cheeses. Just always check the labels to be sure you’re getting the probiotics.

As for supplements, I’d advise you to talk with your doctor. It’s always better to get these nutrients from foods, and probiotic supplements can have irritating side effects for some people.

I’m going to keep my eye out on future studies linking skin health to probiotics. In the meantime, if you try getting more into your diet, let me know how your skin responds!

Have probiotics helped your skin condition? Please share your story.

Sources

1. Mira Baron, M.D., “A Patented Strain of Bacillus Coagulans Increased Immune Response to Viral Challenge,” Postgraduate Medicine, 10.3810/pgm.2009.03.1971.
2. Allergy 2009;64:1349-1358.
3. Bastiaan Schouten, et al., “Cow Milk Allergy Symptoms are Reduced in Mice Fed Dietary Synbiotics during Oral Sensitization with Whey,” J. Nutr. July 2009, Vol. 139 (7): 1398-1403.
4. Wiley-Blackwell (2008, October 16). Probiotic Bacteria Don’t Make Eczema Better, And May Have Side Effects, Study Shows. ScienceDaily. Retrieved July 18, 2011, from http://www.sciencedaily.com­ /releases/2008/10/081007192433.htm

Photo courtesy the bbbakey via Flickr.com.

Soy and it’s potential link to breast cancer has been studied and debated for years. But I have a new study to tell you about that may somewhat ease your fears.

Soy’s Past Link with Breast Cancer

People have been concerned about soy because it contains “phytoestrogens”—natural plant compounds that can behave as weak estrogens in the body.

Researchers have been concerned that it could trigger estrogenic cancers like breast cancer and prostate cancer. Studies so far, however, have been confusing. Some showed that women could reduce their risk of cancer recurrence by eating more soy, and men could reduce their risk of prostate cancer the same way. Other studies, however found that phytoestrogens might actually increase the risk of tumors and stimulate breast cancer cell growth.

With all the confusion, I’ve been recommending that those concerned about estrogen-driven cancers avoid soy foods, soy supplements, and soy ingredients in personal care products. A new study, however, shows that we may be able to relax our concern a bit.

Study Shows Eating Soy May Reduce Recurrence of Disease

Researchers analyzed data from four large studies encompassing over 18,000 women. All had a history of breast cancer diagnosed between the ages of 20 and 83. They found that eating soy foods did not increase risk of recurrence, even among women who ate a lot of soy. (Note: The study looked only at foods, not supplements, so the conclusions apply only to soy foods.)

What’s more, the study found what seemed to be a health benefit for those eating more soy. Women who ate the most had a 9 percent lower risk of dying from any cause, and a 15 percent lower risk of breast cancer recurrence, compared to women who ate very little. The researchers cautioned against taking these percentages too seriously, however, as they were not statistically significant and could be due to chance.

“This is quite reassuring for women who were concerned that they might have to eliminate healthy soy foods from their diets,” said Leif Ellisen, M.D., Ph.D. of the Gilette Center for Breast Cancer.

My New Recommendation on Soy Intake

Though I still strongly recommend caution on soy supplements, I feel like after this study I can relax a little bit on soy foods. If a woman came up to me today wanting advice, I’d tell her that the evidence seems to show that eating soy foods is beneficial. I would still caution her, however, to read labels on her skin care products, and avoid the ones that contain soy, as we don’t have enough studies yet on how soy ingredients in personal care products may affect breast cancer recurrence.

Does this study put your mind more at ease concerning soy foods? Share your thoughts.

Photo courtesy FotoosVanRobin via Flickr.com.

We forget sometimes, but the skin is a living organ, and it draws nutrients from the bloodstream just like the heart, liver, and lungs. That’s why sometimes, if something’s going wrong with your skin, it may be related to a nutrient deficiency.

The best solution is to eat a healthy, well-balanced diet and to drink plenty of water. That’s not always easy, however, and several of us may be walking around shy of a few key nutrients for the skin. Sometimes upping your intake of a few key foods (or supplements) may help improve your skin’s condition. Here are a few common skin conditions and the foods/nutrients that may help them improve.

Dryness. The obvious one here is water. If your skin is dry, make sure you’re getting enough water every day. Skin also stays hydrated through it’s own natural oils, however, which are supported by good fats like those that come from fish (tuna, salmon, sardines, and trout); nuts (walnuts and almonds); avocado; olives and olive oil; and sunflower seeds. A regular omega-3 supplement may also be helpful.

Easy bruising. There are many things that can cause your skin to bruise more easily. Cancer treatments like chemotherapy definitely can. If you’re not going through treatments, however, and you have skin that bruises easily or gums that bleed, you may be a little short on vitamin C. Add more citrus fruits, bell peppers, broccoli, cauliflower, spinach, and dark green vegetables to your diet, and choose a supplement that comes with bioflavnoids. Another benefit of vitamin C—it helps protect against damage from sun exposure.

Flaking and psoriasis. A more serious symptom of dry skin, flaky skin can signal a low level of vitamin A. This fat-soluble vitamin is key in maintaining and repairing skin tissue, so if you don’t have enough, skin will more easily lose moisture as the structure breaks down. Some studies have also connected foods high in beta-carotene (a form of vitamin A) with a reduced risk of psoriasis.¹ Consume more sweet potatoes, carrots, dark leafy greens, butternut squash, lettuce, dried apricots, and cantaloupe. It’s best to get this vitamin from food, as excessive vitamin A (which you may get from supplements) has been linked with increased risk of fracture.

Dermatitis. Find yourself itching and scratching? You may need more vitamin B—specifically, biotin. Even a mild deficiency of this vitamin can cause symptoms, as biotin helps form the basis for skin, hair, and nail cells. Most people get enough biotin in their diets, but if you’re taking medications that deprive you of B vitamins (like birth control, diabetic drugs, or antibiotics), you may be experiencing a deficit. Eat more bananas, eggs, oatmeal, and rice.

Acne and eczema. Repeatedly fighting acne? Plagued by eczema? You may be coming up short on zinc. Sometimes either of these conditions can actually be a direct result of a zinc deficiency. This useful mineral is involved in inflammation control and tissue regeneration. It also helps tame oil production, so particularly if you have oily skin, or if you’re on medications that rob your body of zinc (like antacids, antiobiotics, birth control, hormone replacement drugs, or acid-blocking drugs like Nexium), or if you have diabetes (which affects zinc metabolism), you may want to increase your intake of zinc. Try more oysters, wheat germ, low fat roast beef, sesame seeds, veal liver, dark chocolate, lamb, and peanuts.

Have you improved your skin condition through nutrition? Please share your story.

Source

1. Naldi L, Parazzini F, Peli L, Chatenoud L, Cainelli T. “Dietary Factors and the Risk of Psoriasis. Results of an Italian Case-Control Study,” Br. J. Dermatol. 134 (1): 101-6 (January 1996).

Photo courtesy M.SheldrakeSkin via dignitana.com.

One concern can put a dampener on the whole celebration, however, and that’s the fact that grilling meat can produce toxic carcinogens. Some studies have suggested that eating grilled or well-done meats may increase cancer risk. When red meat, poultry, and fish are cooked at high temperatures, they produce compounds called heterocyclic amines, which are known carcinogens. In addition, when animal fat drips down onto hot coals, the resulting flames can carry other carcinogens called polycyclic aromatic hydrocarbons that then rise up to coat the meat.

The good news is you don’t have to give away your grill to reduce your risk. Just take the following precautions and you can still enjoy a tasty picnic over the holiday weekend. Happy Memorial Day!

• Choose lean cuts of meat with little fat (avoid ribs and sausages).
• If your meat cuts have fat, trim it off.
• Take note of your tools—a tong or spatula is safer for turning meat over. A fork pierces the meat and allows fats and juices to drop down into the hot coals.
• Removed charred parts of the meat before you eat it.
• Use a marinade before cooking. One that contains antioxidants like herbs, spices, olive oil, vinegar, or citrus juices, will be even more protective.
• If you pre-cook the meat, that means it will need less time on the grill, reducing the chance that carcinogens will form.
• Cook at lower temperatures, and flip your meat often.
• Wrap the meat in aluminum foil, or place aluminum foil between the meat and the fire.
• Don’t forget to grill veggies too–they don’t produce carcinogens. Fish, as well, is less likely than other meats to produce carcinogens, since it has less fat and cooks faster.

How do you grill your food safely? Please share any tips you may have.

Photo courtesy D’Arcy Norman via Flickr.com.

Coloring eggs is such a fun holiday tradition. I remember always loving this time of year because I love to color and draw and do just about anything creative!

I didn’t think much back then about what we were using to add all those pretty colors to our eggs, but I sure think about it today! After all, hardboiled eggs are permeable, so whatever we use to dye them will get on the egg that we later eat. You can tell as the white of the egg is usually tainted with the color that was put on the shell. Even if you don’t eat them, the coloring gets all over your fingers—or your children’s fingers.

The most common way of dying eggs is with food coloring, but I wouldn’t use them today. Here are just a few reasons why:

• The Center for Science in the Public Interest (CSPI) has urged the FDA to ban artificial food dyes, reporting that they can cause allergic reactions, hyperactivity, and even cancer.¹
• Common dyes such as Yellow 5 and Red 40 are made from petroleum and often fool people into thinking there are real fruits in food products.
• Studies aren’t consistent, but Red 40 (the most common dye) may accelerate tumors in mice, and Yellow 6 caused adrenal tumors in animals.
• Other governments are already taking action—Great Britain asked companies to phase out most dyes by the end of 2010, and the European Union will require a warning notice on most dyed foods mid-2011.
• Reports just a month ago revealed that an FDA advisory panel recommended that the agency further study the link between food coloring and childhood hyperactivity.²
• Our consumption of food dyes has greatly increased, with foods like drinks, snacks, cereals, desserts, chips, and more all containing one or more of them.

If you, like me, think we’re exposed enough to food dyes and don’t need to add them to our pretty Easter eggs, I have some alternatives for you. Yes, there are other ways to color our eggs without chemicals.

Here’s how to make natural dyes: Using one of the dying items below, add it to about one cup of water, bring to a boil, then simmer for about 15 minutes. Remove from heat, strain if you need to, pour into a liquid measuring cup, and add 2-3 teaspoons of vinegar to each cup. Put in a bowl big enough to completely cover the eggs you want to dye, and you’re ready to color.

• Blue: canned blueberries, red cabbage leaves, or purple grape juice.
• Gold: turmeric (curcumin spice).
• Green: spinach leaves or liquid chlorophyll (from vitamin store).
• Brown: strong coffee or black tea.
• Orange: carrots or paprika.
• Red: pomegranate juice, canned cherries with syrup, beet juice, or raspberries.
• Yellow: orange or lemon peels, green or chamomile tea, ground saffron, or celery seed.

If you try using natural colorings on your eggs, let us know how you enjoyed the results!

Sources
1.      David W. Freeman. “Food Dyes Linked to Allergies, ADHD and Cancer: Group Calls on U.S. to Outlaw Their Use.” CBS News June 29, 2010. http://www.cbsnews.com/8301-504763_162-20009228-10391704.html.
2.      Mary Clare Jalonick, “FDA Panel Votes to Study Food Dyes, Hyperactivity,” Bangor Daily News, March 31, 2011. http://new.bangordailynews.com/2011/03/31/health/fda-panel-votes-to-study-food-dyes-hyperactivity/?ref=relatedBox.

Photo courtesy the maliburachel via Flickr.com.

Fortunately for all of us, the Spring season brings with it a lot of fresh produce that encourages that new energy we feel—and protects us from disease. Many foods naturally available in spring help the body repair and renew itself, and several actually encourage body cleansing and detoxification. If you’re on the lookout for light, nutritious and delicious new options for the season, here are five great suggestions.

Most importantly—shop local. Local foods are typically higher in nutrition content, as they are harvested closer to ripeness and are not exposed to long storage and travel times. Check out your farmer’s markets where you may find some of these superfoods.

1. Alfalfa sprouts. Nutrients include calcium, folic acid, magnesium, zinc, and many more. They’re full of protecting antioxidants, inhibit inflammation, and some studies have shown them to be beneficial against cardiovascular disease. Use them on salads, or in blended juices for a cleansing effect.

2. Asparagus. Not only does this spring vegetable have potential cancer-fighting properties, it’s full of vitamin K, folate, and vitamin C, and is a known anti-inflammatory. It’s got all sorts of antioxidants, and helps support the digestive system. Look for firm, thin stems with deep green or purplish closed tips, and sauté for the best flavor and health benefits.

3. Carrots. Think they’re boring? Think again. Carrots are powerhouses of beta-carotene and antioxidants, and have shown in studies to help reduce the risk of heart attacks. Just one cup provides over 600% of your daily recommended dose of vitamin A. Intake of foods rich in carotenoids like carrots have shown potential to keep blood sugar levels steady. Carrots also contain “falcarinol,” a phytonutrient that may protect against colon cancer. Choose those that are firm, smooth, and bright, and for fewer pesticides, go for organic varieties.

4. Endive. If you haven’t tried this leafy vegetable yet, you should! It looks like lettuce, except that its curly (also known as ascarole or chicory). Related to the dandelion (which is also great this time of year, by the way), it’s a super source of vitamins A and C, calcium, iron, and potassium. Low in calories, it’s perfect in weight-loss diets, and it’s natural fiber content helps relieve constipation. Choose organic, wash thoroughly, and use in salads, sandwiches, or with your favorite dip.

5. Kale. This is another powerful superfood full of nutrients, antioxidants, and fiber. It’s a great source of vitamins K, A, and C, as well as manganese, and also has many antioxidants, anti-inflammatory nutrients, and anti-cancer nutrients like beta-carotene and lutein. If you’re trying to up your intake of omega-3 fatty acids, kale is a great choice, as it takes only 100 calories of it to give you 25-35% of your daily fatty acid intake. Look for firm, deeply colored leaves and moist, hardy stems. Store in a cool environment, and steam for maximum nutrition and flavor.

Do you have some favorite spring powerhouse foods? Let us know!

Photo courtesy the jen_m_stewart via Flickr.com.

In a recent post I mentioned my struggle with eczema over the holiday season. In my research, I learned that this skin condition—which causes itching, redness, and rashes—is often connected to allergies. People can experience flare-ups in response to touching something they’re allergic to, but they can also get itchy when they eat something they’re allergic to.

Turns out that some of the most common triggers for eczema are dairy foods. Dairy is high in protein, and some of the proteins can be difficult for people to process inside the body. It’s kind of similar to the allergies people have to peanuts and wheat—these can both be related to proteins as well.

“The most suspect foods for contributing to eczema,” writes nationally known pediatrician Dr. Sears, “are dairy products, wheat, nuts, tomatoes, citrus fruits, egg whites, shellfish and soy.” Cow milk contains both whey protein and casein protein, both of which can be the culprits in eczema. Some people may also experience an intolerance to the lactose sugar in dairy (as in “lactose intolerance”) which can also cause an allergic reaction leading to eczema.

How can you tell if dairy is causing your eczema? It may be a long process, but you can do it. The best way is to eliminate all dairy foods from your diet for a few weeks, then gradually reintroduce them one at a time to help pin down the offending food.

What can make this process difficult is that dairy ingredients can be found in a lot more products besides just milk and ice cream. To be sure you’re getting all dairy and dairy-related products out of your diet, follow these steps:

• In addition to the more obvious milk, creams, ice cream, and yogurt foods, remember to eliminate milk chocolates, cheese, butter, custards, cottage cheese, and whipped topping.
• Watch out for words like whey, casein, caseinates, lactalbumin and lactose, as they are all derived from milk and may be present in a variety of products.
• Avoid processed foods, as many contain milk in their batters or sauces.
• Other foods that contain dairy products may include boxed cereals (with casein, nonfat milk powder or whey protein), cereal bars, prepared bread crumbs, processed sandwich breads, crackers, granola (often tossed with butter), and deli meats (may contain lactose or casein).
• Shop at health-food stores or in the health aisles of your supermarket, as these will have a good range of dairy alternative products.
• Stock your cupboards with dairy-free ingredients like beans, dried fruit, eggs, dairy-free dark chocolate, nuts, soy margarine, and almond, hemp or rice milk.
• Look for new dairy-free recipes and try them out.

Follow these steps for a few weeks, then gradually add dairy back in one food at a time. Start with milk itself, as if that causes your eczema to return, you’ll know that dairy is related somehow. Go off milk again for a week, then gradually add in other foods that contain dairy ingredients until you can adequately measure your tolerance.

Do you have dairy-induced eczema? Please share your tips.

Photo courtesy the ZitaaaMilk via Flickr.com.

Like so many of you, my heart just broke when I got the news of the tragedy in Japan. Since the initial shock of the earthquake and tsunami, it seems the bad news just keeps coming, from the thousands missing to the instability of the Fukushima nuclear power plant.

With radiation now a very real threat to parts of the Japanese population, many Americans are thinking twice about their daily toxic load. Californians, in particular, have been concerned about Japan’s radiation eventually making it to their shores. Our government has so far assured us that there is no reason to worry, as by the time the radiation reaches our west coast the potency will be largely reduced, with worst-case scenarios predicting that any extra exposure would be equivalent to taking one or two additional x-rays.

Still, this is a good time to revisit what I often talk about on this blog—lowering your overall toxic exposure. Some people have asked me: Is there any way to naturally help your body deal with extra radiation? After all, we’re all exposed whenever we get medical tests, go through body scanners at the airport, take a ride in an airplane, visit high-altitude areas,  or even watch television. Since the goal is to cut back as much as we can, I have a few tips here you may want to try. There are many more, but these have some good research behind them. Remember that every little bit helps!

Buckwheat: Studies have found that buckwheat is particularly high in a flavonoid called “rutin” that is developed in the plant to protect it from daily exposure to UV radiation (from the sun). This protective ability is transferred to the body when you eat it, helping shield your cells from harmful free radicals created by radiation exposure.

Seaweed: Nuclear reactors produce radioactive iodine from uranium. The thyroid gland uses a lot of iodine to create hormones for the body. Therefore, people exposed to nuclear radiation have a higher risk of thyroid cancer, as the thyroid takes up the radioactive iodine, which damages cells. You’ve probably heard about the idea that taking iodine pills can help protect your thyroid from radiation exposure. The thinking is if you take the iodine pills, your thyroid will absorb and use the safe iodine from them and leave the radioactive iodine alone. The problem is that iodine tablets can have side effects like stomach upset, dizziness, muscle aches, and more. Fortunately, things like kelp, spirulina, sea lettuce, and brown algae are all naturally high in iodine. For those with lower risk (such as all of us in the U.S. so far), it’s much better to just beef up on naturally iodine-rich foods.

Rosemary, Gingko: Laboratory studies have found that this herb protects cells from damage when they are exposed to ionizing radiation. (British Journal of Radiology, February 2, 2009) It helps prevent damage to the cells and rids the body of damaging free radicals. Pair this with some dandelion greens (or tea) to help clear away toxins and protect the liver. Gingko extracts have also shown in studies to help protect from radiation damage.¹

Turmeric (curcumin): I’ve mentioned the cancer-fighting properties of this herb before. The good news is that this spice seems to protect against radiation—one animal study found it significantly reduced skin damage from radiation treatments.²

Fruits & Vegetables: Any foods high in antioxidants can help protect your cells against radiation damage. Stock up on your fresh and frozen fruits and dark green vegetables!

Do you know of other natural radiation fighters? Please share.

Sources

1. Inderscience Publishers (2009, October 26). Herbal Tonic For Radiotherapy? Gingko Biloba Tree May Protect Cells From Radiation Damage. ScienceDaily. Retrieved March 23, 2011, from http://www.sciencedaily.com­ /releases/2009/10/091019122956.htm
2. Common Spice May Protect Skin During Radiation Therapy for Cancer. University of Rochester Medical Center. News Release. October 07, 2002. http://www.urmc.rochester.edu/news/story/index.cfm?id=125.

Photo courtesy the doc_savage_jr via Flickr.com.

It’s called the “corcyceps” mushroom. Cordyceps is actually the name of the genus—it includes hundreds of species of mushrooms, including “militaris,” “unilateralis,” and “sinensis (shown here).” So far, it’s “sinensis” that’s getting attention from scientists.

This mushroom was used in ancient Chinese medicine to restore energy, stimulate the immune system, and promote long life. It’s naturally found in the mountains of China, in Japan, and in the eastern U.S., but it’s usually grown in laboratories because it’s tough to find it and collect it from the wild. So strong was its reputation that back in the 1950s, scientists isolated its chemical constituents (which include protein, amino acids, fatty acids, D-mannitol, and others), and determined that it had power as a cancer treatment. Research went so far as to create a drug, but it was found to be ineffective because it broke down too quickly in the body.

Researchers weren’t about to give up, however. In the 1970s, a study showed that cordyceps inhibited the production of DNA and RNA synthesis in cancer cells (Plageman and Erabe, 1971). In the 1980s another study showed antitumor activity on bladder, kidney, colon, and lung cancer (Hubell et al., 1985). There were more in between. Finally, in 2009, scientists at Britain’s University of Nottingham started a new line of research to combine the cordyceps formulation with other drugs to help it last longer in the body.

So far, Nottingham researchers have found that cordycepin (the name of the formulation) inhibits the uncontrolled growth and division of cells and prevents cells from sticking together, blocking growth. With this new knowledge, they can predict what types of cancers may be sensitive to treatment with it, as well as narrow down the list of possible partner drugs.

The good news is this is all really promising. Researchers are serious about finding natural options for the treatment of cancer, and so far mushrooms are one of the top-running candidates. As far as cordyceps, however, we’re still in the infant stages—test tube and animal studies. Science needs time to branch out into significant human trials. What can you do in the meantime?

Proceed with caution. Cordyceps can have hypoglycemic effects, so diabetics need to monitor themselves carefully. The Memorial Sloan-Kettering Cancer Center also recommends caution for those with prostate cancer and myelogenous (blood) type cancers. Cordyceps has stimulated the growth of red blood cells and testosterone in animal studies. Always check with your doctor. If you want to take advantage of the nutritional benefits of this fungi, buy from a reputable manufacturer, and try a supplement with standardized extract of cordyceps mushroom.

What do you know about cordyceps mushroom? Please share your story.

Photo courtesy Thanh Giang20101 via Flickr.com.