Sep 21, 2012 | Diet and Nutrition, Heart Disease
With the summer heat still lingering, many of us are going to our favorite coffee establishments for iced beverages of one sort or another. At the same time, the media features the risks and benefits of coffee’s caffeine fairly regularly. Tea, colas and chocolate are not discussed as much as coffee, although they too have caffeine. What is the truth about caffeine given the emergence of yet a new study every few years?
Maybe It’s Good, Maybe It’s Not
In 2011, a new study was published that supports the health benefits of coffee by showing how caffeine’s antioxidant activity fights damage-causing free radicals. Researchers say their experiments explain the chemistry of how caffeine’s antioxidant seeks out and destroys free radicals associated with Alzheimer’s and heart disease.
On the other hand, a more balanced perspective might be offered by the American Heart Association, which this year stated: “Many studies have been done to see if there’s a direct link between caffeine, coffee drinking and coronary heart disease. The results are conflicting. This may be due to the way the studies were done and confounding dietary factors. However, moderate coffee drinking (one to two cups per day) doesn’t seem to be harmful.”
Moderation is Key
While an iced latte might be appealing on a warm summer’s day, the caffeine may be harmful. Then again, one or two might not be. Your best bet is to follow the advice of your doctor, who can tailor recommendations for you and your health.
If you do decide to cut down on caffeine, keep in mind that you might experience caffeine withdrawal 12 to 24 hours after your last cup of Joe. The most prominent symptom is a headache, but you can also feel anxiety, fatigue, drowsiness and depression. Hang in there; these symptoms should resolve within two days.
Susan Brindisi, MS Ed, MA, CHES, CRRN is a registered nurse at Beth Israel Medical Center.
Sep 17, 2012 | Diet and Nutrition
The fall season brings crisp cool air, beautiful foliage and many holidays to enjoy with family and friends. The challenge, however, is to offer and eat healthy choices to avoid adding inches to our waistlines. Whether you are planning one last backyard barbecue, welcoming in the Jewish New Year, saluting Christopher Columbus, celebrating Eid al-Adha or hosting a Halloween gathering, here are strategies to help you and your guests with healthy eating:
Plan your menu in advance so that you have enough time to make or seek out healthy eating alternatives to your favorite foods. With advance planning, you are less likely to resort to high-calorie favorites like mayonnaise-based salads, traditional noodle pudding, rich sauces or heavy baked desserts.
Look for healthy eating recipes that use reduced or low-fat mayonnaise and sour cream, non-fat yogurt, light cream cheese, or egg whites rather than whole eggs.
Include seasonal fall vegetables such as leeks, winter squash, brussel sprouts and cauliflower into your holiday meal. Oven-roasting vegetables with a small amount of oil brings out the natural sweetness.
Add a grilled, broiled or baked alternative to a menu that includes saucy or fried foods. For instance, grilled kebobs can join a rich curry for those who want to eat lighter. A roasted chicken can be served side-by-side with a deep-fried dish.
Use vegetables to add volume, but not calories to pasta dishes like pasta salad or lasagna.
Serve fruit, as well as traditional desserts.
Practice portion control by filling half of your plate with vegetables, leaving only the other half for the caloric choices.
Scan the buffet table before adding any food to your plate so that you can consider a balance of healthy eating choices.
Finally, take a walk with friends and family after your holiday meal to get up from the table and burn off some calories!
Michelle Weisberger is a registered dietician and nutritionist at the Continuum Cancer Centers of New York.
Sep 5, 2012 | Diet and Nutrition, Gastroenterology, Holistic Health
You may have heard your doctor, nurse practitioner or nutritionist recommend that you eat more fiber. But why? What is all the fuss about? Let’s take a look at what fiber is and why it’s good for you. (more…)
Updated on Jun 30, 2022 | Diet and Nutrition
These days it’s hard to remember a time before artificial sweeteners. The little pink, blue and yellow packets of zero-calorie sugar substitutes have made their way into almost every food establishment, including hospitals. These products have all the sweetness of regular sugar without the added calories, making them a great substitute for anyone trying to limit calorie or carbohydrate intake. Diabetics especially use artificial sweeteners to enjoy sweet foods and beverages without adding sugar.
Conflicting Reports
Artificial sweeteners have gotten some bad press over the past few decades, in particular, aspartame, known commercially as Equal. It debuted in the 1960s and was approved by the Food & Drug Administration (FDA) in 1981. During the 1980s, reports that aspartame was linked to cancer in rats began to circulate. Now 30 years later, the controversy still continues. In recent news, the European Ramazzini Foundation (ERF) in Italy conducted a study to evaluate if feeding mice high levels of aspartame over their lifespan would lead to an increased incidence of cancer. The study did find that in male rats, there was significantly more carcinoma found after death.
The Final Verdict—It’s Fine
The FDA reviewed the European study and published a statement saying it, “does not support ERF’s conclusion that aspartame is a carcinogen.” The FDA concluded that the study did not provide enough evidence that aspartame is unsafe to consume in humans. Likewise, past studies done in humans have not supported similar findings. In addition to the FDA, The American Academy of Nutrition & Dietetics performed its own evaluation of research studies and reported that aspartame was not associated with adverse health effects in the general public. In further support, The National Cancer Institute released a fact sheet in 2009 on aspartame, which states, “There is no clear evidence that the artificial sweeteners available commercially in the United States are associated with cancer risk in humans.”
But, How Much is OK?
Despite rumors, the overwhelming evidence is in support of aspartame. Which leaves the question, how much aspartame is a safe amount? The FDA has determined that a daily consumption of less than 50 milligrams per kilogram of body weight is acceptable. A typical 12-ounce diet soda has about 180 mg of aspartame. Bottom line: A person who weighs 160 pounds has to drink more than 20 diet sodas a day to exceed the safe consumption level of aspartame.
Benefits Outweigh Risks
Until the evidence proves otherwise, it’s safe to say that the benefits of a non-calorie sweetener like aspartame outweigh the risks. Decreasing the amount of calories and sugar in the foods and beverages we consume can help promote weight loss. With obesity on the rise in the United States, losing some pounds can make a difference in our daily lives and for disease prevention in the future.
Stephanie Mendez, RD is a clinical dietician at St. Luke’s and Roosevelt Hospitals in the food and nutrition services department.
Updated on Jun 30, 2022 | Diet and Nutrition, Digestive Diseases, Gastroenterology, Holistic Health
You probably have heard that carrots are good for your eyes. You may have also heard that putting teabags or cucumbers on your eyes helps soothe puffy eyes or dark circles. Food can do even more for your eyes when you eat the right things! Beautiful eyes can be as easy as a stroll through the grocery store.
The key to outer beauty really starts with what you put in your body. In fact, when you eat well, you’ll notice that your eyes are the first to show improvement. Let’s take a stroll through the grocery store.
First stop, the produce section
Notice all the bright colors of the vegetables and fruit. They are nature’s pharmacy and are loaded with vitamins, minerals and antioxidants. Key food for beautiful eyes are those high in antioxidants such as Vitamins A, C, E and K, as well as those high in the minerals selenium and zinc. Other lesser know antioxidants, lutein and zeaxanthin, will help to protect the retina and skin around your eyes from dangerous overexpose to the sun’s UV radiation.
Eat 2 to 4 servings of raw fruit or vegetables per day, especially carrots, sweet potatoes, spinach, kale, bell peppers, papaya, mangos, oranges and berries. Raw fruits and vegetable retain full antioxidant strength and the brighter the produce the better. If you want to cook your veggies, sauté them lightly in Vitamin-E-rich olive oil.
Next, the bakery!
As you move to the back of the grocery store, you’ll see the bakery. Zero in on the whole-grain breads, which are chockfull of zinc and selenium. The section may have also have nuts. Pick up some almonds and walnuts, which are rich in powerful antioxidants and are very nutritious.
Off to the meat and fish section.
Stick to lean meats, which provide Vitamin A, zinc and selenium. Try to eat more fish, which is a great source of omega 3 fatty acids and Vitamin E. Smaller and fatty fish are the healthiest.
Now comes the dairy section.
Make sure to pick up some low-fat milk, cheese and eggs, all of which contain vitamin A, selenium and zinc.
Avoid!
The main beauty zappers are caffeine, alcohol, salt and cigarettes. Caffeine in drinks like coffee, soda and energy drinks affect your sleep patterns so you don’t get your 7 to 8 hour of beauty rest. If you need caffeine to get through the day, try green tea since it also s antioxidants.
Salt and alcohol make you to retain fluid and cause puffy eyes. Smoking will promote crow’s feet and wrinkles around your eyes.
Beautiful eyes are as easy as walking around the perimeter of the grocery store. Avoid the middle aisles or at least walk cautiously. Eat across the rainbow of whole foods and at the end of the rainbow you will have beautiful and healthy eyes!
Updated on Jun 30, 2022 | Diet and Nutrition
This guest post was written by Simone Walters, MS, RD.
Have you had your milk moustache moment today? Probably not if you are one of the many people who either cannot or chooses not to consume dairy foods.
Dairy foods—milk, cheese, yogurt or any foods made with these items—supply most of the calcium in the American diet. Calcium is a mineral that serves as the major building block of bones and teeth. It also performs other necessary body functions such as ensuring that nerves function correctly, regulating muscle contractions (including the heartbeat) and helping to maintain normal blood pressure. Calcium is, therefore, essential for the body to function properly and should be consumed in adequate amounts, ideally from foods. Although the major food source of calcium in the American diet is milk-based products, there are non-dairy, calcium-rich foods available. Here are some alternatives:
Vegetables: Dark green and leafy vegetables such as kale, broccoli, bok choy, cabbages and greens (turnip, mustard, collard) are some of the best plant-based sources of calcium. The calcium in these foods is easily absorbed and offers added benefits of fiber and essential vitamins and minerals. Certain leafy greens, specifically spinach and Swiss chard contain calcium that is poorly absorbed, though they are still excellent sources of other essential nutrients.
Fish and Seafood: The soft bones in many canned fish, such as sardines or salmon, are excellent sources of calcium. These fatty fish are also one of the naturally occurring food sources of vitamin D, essential for calcium absorption. Clams and oysters are also good non-dairy, calcium-rich foods.
Calcium-Fortified Foods: Foods that have had calcium added to them during the manufacturing process include calcium-fortified tofu, orange juice, breakfast cereals and soy milk.
Miscellaneous Foods: Almonds, beans and oranges have small amounts of calcium, but when eaten as part of a balanced diet, they can add to a person’s daily calcium intake.
