The Recession and Your Health

In these tough economic times it's only natural for people to cut back and save wherever they can.  Obviously saving money is a good thing, even when we aren't in a recession, but at what cost?  It seems like many people unwittingly sacrifice their health in order to save a few bucks.  I bring this up because of a commercial I saw the other night for an international discount chain department store.  It is meant to convince the consumer that shopping at their store for certain nutritious breakfast items instead of eating breakfast at a fast food restaurant will save them a few hundred dollars per year.  The items that were used to illustrate this so-called nutritious breakfast weren't so healthy for you, especially when eaten in combination and frequently (as suggested by the commercial).  The store's idea of a daily nutritious breakfast included scrambled eggs, full-fat pork bacon, Pillsbury Grands Biscuits, and Nestle's Chocolate Milk.  In another breakfast commercial for this store they use Jimmy Dean Sausage & Cheese on a Croissant Breakfast Sandwiches, Sunny D, and Yoplait Original Yogurt; while another commercial geared toward children's breakfast used Toaster Strudels, yogurt and soy milk.  None of these breakfast combinations could be considered nutritious with the high amount of added sugar in some and saturated & trans fats in others.  Many of the unhealthy choices are less expensive than the healthy ones - forcing many people to try and save money by slashing their grocery bills.  This is also one reason that people with low-income have higher obesity rates.  Another thing that may be forgone in a recession are gym memberships without an alternative form of physical activity taking it's place.  Forgoing the healthier options in the grocery store and giving up your gym membership without a less expensive alternative in place to save money can actually end up costing people more in the long run because it can lead to poor health and an increase in prescription drug consumption and health care costs associated with weight-related illnesses.  It's just not worth it to sacrifice your health during a recession in order to save a few dollars - it is definitely possible to find healthy, yummy, low-cost food and get plenty of physical activity without stepping foot in a gym!

Brominated Vegetable Oil

This is one of the last posts in the series of ingredients that should be avoided/minimized.  Today I'll briefly discuss Brominated Vegetable Oil.


Brominated Vegetable Oil (BVO) is an additive created by adding the element bromine with vegetable oil.  Bromine is a nonmetallic element that is liquid at room temperature and is considered highly toxic and extremely reactive.  Bromine is used in many industrial compounds and cleaners, as well as in water purification, photo chemicals, antiseptic and sanitizing agents, dyes, fumigants, and anti-knock mixtures for automotives.  BVO gives the flavoring oils in soda the same density as water and stays suspended in the drink, therefore boosting the flavor in many citric-based fruit and soft drinks.  BVO has been shown to cause a significant increase in triglyceride and cholesterol content in both the heart and liver.  In lab rat studies, the BVO residues accumulated in the rats' body fat, damaging their heart, liver, thyroid, testicles and kidneys.  BVO has been banned in over 100 countries, is a potential carcinogen, and can cause a number of disorders from headaches, fatigue, and weight-gain to cancer, heart and kidney diseases.

Next up: Benzoate Preservatives...

Monosodium Glutamate (MSG) & Sodium Nitrates and Nitrites

Monosodium Glutamate, aka Sodium Glutamate or MSG, is a flavor enhancer added to may products, including Chinese food, canned vegetables and soups, and processed meats as well as restaurant food, salad dressings, chips, and frozen entrees. The FDA claims that MSG is generally regarded as safe but its use is still controversial. Flavor enhancers are believed to stimulate appetite, thus contributing to obesity. Also, flavor enhancers have also been shown to destroy nerve cells in infant mice. The following symptoms are associated with MSG intolerance: headache, nausea, weakness, edema, change in heart rate, burning sensation, difficulty breathing, wheezing, flushing, sweating, sense of facial pressure or tightness, or numbing, tingling or burning sensations in or around the mouth. Also, avoid hydrolyzed vegetable protein, or HVP, which may contain MSG.

Sodium Nitrates and Nitrites are both used a food preservatives used in preserving and fixing color in cured meats and fish. Sodium nitrate is also used as an ingredient in fertilizers, pyrotechnics, and as a solid rocket propellant, as well as in glass and pottery enamels; the compound has been mined extensively for those purposes. Sodium nitrite is also used in manufacturing diazo dyes, nitroso compounds, and other organic compounds; in dyeing and printing textile fabrics and bleaching fibers; in photography; as a laboratory reagent and a corrosion inhibitor; in metal coatings for phosphatizing and detinning; and in the manufacture of rubber chemicals. It may also be used as an electrolyte in electrochemical grinding manufacturing processes, typically diluted to about 10% concentration in water. Sodium nitrite also has been used in human and veterinary medicine as a vasodilator, a bronchodilator, and an antidote for cyanide poisoning. Both have been shown to prevent botulism (so stay away if you're getting Botox or it may reduce the effectiveness!). Overall, the substances do not appear to be that harmful until you consider that once they are combined with chemicals in the stomach or exposed to high temperatures they form compounds known as nitrosamines, which are highly carcinogenic.

As always, proceed with caution and try to avoid these substances as much as possible. Stick with fresh, unprocessed food for optimal health.

Artificial Sweeteners

Funny how I'm drinking a caffeine free diet coke while I'm writing today's post on artificial sweeteners. Of course I rarely drink soda anymore but my point is that while it's a good idea to avoid the list of ingredients I've been discussing as much as possible, having a soda a few times a year is not a health crime. I'm actually finding that I don't like it as much as I used to. I had a few sips of Dr. Pepper on the plane back from Florida and was disappointed that it wasn't as yummy as I remember but perhaps that is a good thing! There are several artificial sweeteners but the bulk of my focus will be on the most common ones such as Aspartame, Saccharin, and Sucralose.

Aspartame, a.k.a. Equal or NutraSweet, is used in many foods and beverages as a sugar substitute with many scientists regarding it as a neurotoxin. It was first introduced in the 1970's to reduce calories and sugar in food. Aspartame, as well as other artificial sweeteners, go unrecognized by the brain's satiety centers so they are not counted as real food, therefore your body will be looking for those calories and fullness elsewhere. Some of the more minor side effects associated with Aspartame are intestinal problems, headaches, and dizziness while there are 92 more serious side effects including seizures and hallucinations. A full list can be seen here. Also, long term use of aspartame can lead to symptoms that mimic such diseases as Multiple Sclerosis (MS), Lupus, Fibromyalgia, and Alzheimer's disease. Aspartame cannot be ingested after heating because it is turned into formaldehyde; it also takes the longest to be processed by the body which can lead to toxicity and has been rumored to limit the brain's ability to use certain vitamins and minerals.

Saccharin, a.k.a. Sweet-n-Low, was first introduced in the early 1900's but did not become popular until there were sugar shortages during WWI. Saccharin is calorie free and does not effect blood sugar levels but, like aspartame, is not recognized by the brain's satiety center. Saccharin was long regarded as one of the safest artificial sweeteners until experiments showed increased cancer rates in lab rats, however those findings did not translate to humans.

Sucralose, a.k.a. Splenda, is relatively new to the scene and is made by chemically reacting sugar with chlorine. It is 500 times sweeter than sugar and is able to be heated (unlike aspartame and saccharin), however the same holds true with Sucralose - it is not recognized by the brain's satiety centers. It is thought to be safer than the others because it is produced using sugar although in some instances has been used as a mosquito repellent. Sucralose can reduce the good bacteria in the intestines while increasing the pH of intestines, lead to weight gain, and have an effect on the ability of the intestines to absorb medication.

Other artificial sweeteners to be wary of are, acesulfame-K, neotame, and sugar alcohols (which aren't necessarily artificial) due to their potential side effects. Research on all of these is inconclusive but it is sometimes better to err on the side of caution and try to maintain a natural diet as possible.

Look for upcoming blogs on MSG, Sodium Nitrates and Nitrites, Olestra, Benzoate Preservatives, and Brominated Vegetable Oil (BVO).

Caffeine: Friend or Foe?

We're back from vacation and ready to continue with our blogs on ingredients we should try to eliminate or reduce. So far we've covered High Fructose Corn Syrup (HFCS), Trans Fats, and Artificial Colors and Flavors, which are all generally regarded as bad for your health. Today we cover caffeine which falls into a "healthy or not" gray area.

The following are potential risks of caffeine consumption:

• Cardiovascular problems: caffeine increase heart rate, elevates blood pressure, and can contribute to the development of heart disease by increasing cholesterol and the homocysteine, the biochemical which is linked to increased risk for heart attack. Caffeine is also linked to coronary vasospasms which cause 20% of all fatal heart attacks that kill otherwise perfectly healthy people
• stress: caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indgestion, insomnia and decreased immunity. Increased levels of stress can keep you from making healthy responses to normal daily stress
• emotional disturbances: anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, as well as depression and attention disorders. Depression may occur as part of the letdown or withdrawal from caffeine. Caffeine also decreases the blood flow to the brain by as much as 30% and negatively affects memory and mental performance
• blood sugar swings: caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain since insulin's message to the body is to store excess sugar as fat. Diabetics and hypoglycemics especially stay away from caffeine
• gastrointestinal problems: many people experience a burning sensation in their stomach after drinking coffee (regular and decaf) because it increases the secretion of hydrochloric acid, which leads to an increased risk for ulcers. Additionally coffee reduces pressure on the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the esophagus, which can lead to heartburn and gastro-esophageal reflux disease (GERD)
• nutritional deficiencies: caffeine inhibits the absorption of some nutrients in addition to causing the urinary excretion of calcium, magnesium, potassium, iron, trace minerals and all essential elements necessary for good health
• male health problems: In most cases, men can reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine
• female health problems: Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight, and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine
• aging: Many people in their 40's and up find that they cannot tolerate the same level of caffeine consumption that they could in their 20's and 30's. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up the process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify foreign toxins.
• adrenal exhaustion: caffeine consumption leads to eventual adrenal fatigue, which can leave you vulnerable to a variety of health disorders related to inflammation and fatigue. Find more about adrenal fatigue here.

Some of the benefits of caffeine are as follows (yes, some contradict the statements above):

• alertness: caffeine can make people feel more alert at doses as low as 100mg (the amount in an 8oz cup of ordinary brewed coffee)
• mood: people report a sense of improved well-being, happiness, energy, alertness and sociability at about 200mg
• concentration: studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly
• performance: research shows that if just 3-9 mg of caffeine per kg of weight is consumed one hour prior to exercise it increases endurance
• reduce muscle pain: caffeine may stimulate the release of b-endorphins and other stress hormones that depress the sensation of pain or discomfort
• treat headaches and increase effects of medications: caffeine constricts blood vessels and helps the body absorb medications more quickly which is why it is sometimes added to some pain meds (excedrin for example)
• prevent diabetes: coffee contains minerals and antioxidants which help prevent diabetes. Theories suggest that caffeine may stimulate muscles to burn fat and sugar more efficiently
• increase your antioxidants intake: antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and nothing is done, it can damage the DNA of a cell
• doge diseases: caffeine keeps the dopamine molecules active, preventing diseases such as Parkinson's and Alzheimer's disease. Harvard researches found when men drink 4 cups of caffeinated coffee a day are half as likely to develop Parkinson's disease as those who refrain from consuming caffeinated beverages
• bring relief to asthma: drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is not intended to replace medication

Ultimately it is up to the individual consumer if the benefits outweigh the risks for themselves and to figure out their own tolerance to caffeine as not every one reacts the same to an equal amount of the drug. That's right! Caffeine is a drug; a mildly addictive stimulant so it's best to proceed with caution.

Next up: Artificial Sweeteners.

Artificial Flavorings and Colorings

If you look at the labels of processed foods you will notice that many of them contain "artificial colorings &/or flavorings". Seven artificial dyes were initially approved for use under the Pure Food and Drug Act in 1906. They are used to mask natural variations in color in some products in order to offset color loss due to light, air, extremes of temperature, moisture, and storage condition; mask natural variations in color; enhance naturally occurring colors, provide identity to foods; or for decorative or artistic purposes such as cake icing. Artificial colors have been linked to allergic reactions, asthma, skin rashes, hyperactivity, headaches and fatigue. These artificial colors are chemical compounds made mainly from coal-tar derivatives (yuck)! The following dyes are seen as the greatest offenders: Blue 1, Blue 2, Green 3, Yellow 5, Yellow 6, Orange B, Red 40 and Red 3. Dr. Benjamin Feingold of Kaiser Permanente Hospital in San Francisco has done extensive research on the effect of artificial colors on health, especially on children. He found that artificial food dyes also cause behavioral disorders and learning disabilities.

Artificial flavors are also linked to numerous sensitivities and are cheaply produced chemical mixtures that mimic a natural flavor. Usually these chemical mixtures are made up of many different volatile chemicals. A typical artificial strawberry flavor, for example, is comprised of 50 different chemicals! It is generally regarded that natural flavoring is a healthier option but that is not always so as natural and artificial flavors may contain the same chemicals. For example, the chemical amyl acetate is the dominate chemical in banana flavoring. When it is distilled from bananas using a solvent it is considered a natural flavor, however when it is produced by mixing amyl alcohol with vinegar and uses sulfuric acid as a catalyst, it is considered an artificial flavor. Another example would be almond flavor. When this flavor (chemically it is benzaldehyde) is derived from peach or apricot pits, it contains a substance known as hydrogen cyanide, a deadly poison. When benzaldehyde is derived by mixing oil of clove with amyl acetate it does not contain the poison but is still considered an artificial flavoring. So in this instance it is probably wise to stick with the artificial flavor!

Both artificial flavors and colors have been linked to ADD & ADHD so it is important for parents to look out for these ingredients on food labels and avoid them as much as possible. In fact, beginning on January 1, 2010, the European Union will require all food with dyes to contain a warning linking dyes to hyperactivity. The Center for Science in the Public Interest is lobbying the FDA to ban these substances. You can read more about their work here.

Next blog... a discussion about caffeine.

Trans Fats

Monday I blogged about High Fructose Corn Syrup, the first blog in a series of blogs about ingredients we should try to avoid and why. Today I'm going to focus on trans fats. What are trans fats? Trans fats are liquid vegetable oils that have been solidified by chemically altering them by adding hydrogen and can be found in many processed junk foods, frozen foods, margarines, french fries, donuts and other baked goods. Trans fats are generally used to enhance flavor, extend shelf life of packaged foods, and give a more solid texture to baked and fried foods. They have been linked to heart disease, increase in bad (LDL) cholesterol and decrease of good (HDL) cholesterol, diabetes, and cancer. As of January 2006 the FDA has required all packaged foods to list their trans fat content on their nutrition label. This is a great step forward, however a food can be labeled as "trans fat free" if it contains less than half a gram per serving so it's important to read the ingredient list. Avoid foods that contain any kind of hydrogenated or partially hydrogenated oils. A small amount of natural trans fats can be found in meat and dairy, however the man made form is much worse for you. According the the University of Maryland Medical Center website, "The stiffer and harder fats are, the more they clog up your arteries. Artificial trans fats do the same thing in our bodies that bacon grease does to kitchen sinks. Over time, they can "clog the pipes" that feed the heart and brain, which can lead to heart attack or stroke risk." There is a national movement to get trans fats ban which you can read about here. Coming up next blog... artificial flavorings and colorings.

High Fructose Corn Syrup

There is so much in the news these days stating that we should try to avoid High Fructose Corn Syrup (HFCS) but do most people understand why? HFCS is being touted by the Corn Refiners Association (CRA) as a natural sweetener that can be a healthy part of the American diet that can be found in everything from cereal, ice cream, bread, ketchup, soda, yogurt, baked goods and more. It is used as a sugar substitute or additional sweetener, primarily because it is easier to blend, is cheaper than regular sugar, and extends the shelf life of products containing it. The CRA's claim that HFCS is an all natural sweetener has been challenged due to the high processing that occurs to produce it as well as the presence of at least one genetically modified enzyme required for production. Today Americans consume more HFCS than sugar due to its widespread use in thousands of products. In 1960, Americans were not consuming any HFCS whereas currently the average American consumes a whopping 63 lbs per year (that's 128,000 calories!). When HFCS is ingested it is immediately sent to the liver where it is turned into fat. Unlike other carbohydrates, HFCS does not cause the pancreas to produce insulin which acts as a hunger quenching signal to the brain. So even if your diet is high in calories you never feel full and continue to eat food that is immediately stored as fat.

If you're concerned about the amount of high-fructose corn syrup or other sweeteners in your diet, consider these tips:

• Limit processed foods.
• Avoid foods that contain added sugar.
• Choose fresh fruit rather than fruit juice or fruit-flavored drinks. Even 100 percent fruit juice has a high concentration of sugar.
• Choose fruit canned in its own juices instead of heavy syrup.
• Drink less soda.
• Don't allow sweetened beverages to replace milk, especially for children.

The Great Organic Debate

A study came out recently stating that organic foods are no better nutritionally than regular foods. While that may be true there are still many reasons to eat organic. Unfortunately at this time organic foods are more expensive than non-organic however with over 2/3 of US consumers buying organic (according to the Organic Trade Association) hopefully the prices will start to come down. The number one reason to eat organic is due to the many toxic effects of the pesticides, herbicides, hormones & other chemicals used in non-organic foods. The large-scale farming that we see today using these methods did not start until WWII. Prior to that time everything was organic. Many of the pesticides used in treating produce or feed for animals need to be processed through our immune system and have been shown to build up in our tissue, weakening the immune system and causing cancer as well as liver, kidney and blood diseases. It may not be possible to avoid these chemicals altogether because they end up in the water supply. This is another reason to eat organic - to protect the environment from further damage. If you're interested in reading more about how this happens click here. According to the Environmental Working Group (EWG), the following list is produce that you should try to always buy organic because they are contaminated with the most pesticide residues (even after you wash them): peaches, apples, bell peppers, celery, nectarines, strawberries, cherries, pears, imported grapes, spinach, lettuce, and potatoes. The produce with the lowest levels of pesticide residue are onions, avocados, frozen sweet corn, pineapples, mangoes, asparagus, frozen sweet peas, kiwis, bananas, cabbage, broccoli, and papayas.

All or Nothing

Have you ever noticed when you go on a diet how it's all or nothing? Some diets you can't ever eat bread, bagels or pasta. Some you can't eat any fat at all. In others sugar is completely taboo. The list goes on. This mindset is detrimental to a diet because by depriving yourself of the things you like (i.e. pizza, ice cream, snickers, etc.) you are only setting yourself up for a binge. Our bodies are pretty smart and if you are craving something, there is probably a good physiological reason for it. For example if you are craving potato chips the sodium levels in your body may be off or if you are craving ice cream your body may be asking for some calcium. The trick is finding healthy alternatives for those cravings and finding a balance between eating healthy most of the time and allowing yourself the occasional treat. If you build a treat into your diet weekly or even daily, you'll be more apt to stick to healthy eating the rest of the time and greatly decrease your chances of a binge. When most people are on a diet and "cheat" they tend to give up - this is where the all or nothing comes in. So if you go to a party and eat all the pigs-in-a-blanket in sight - it's o.k. You aren't doomed to a lifetime of failed diets. Diets don't work anyway because they imply something that you go on and off. Healthy eating should be a lifestyle change but don't get carried away or take it too seriously. Have ice cream and french fries once in a while!!