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DO CARBONATED BEVERAGES CAUSE LEACHING OF MINERALS FROM BONES?

Aug 16, 2013 | By Renee Chan







Drinking cola regularly may affect your bone density.
Photo Credit Comstock/Comstock/Getty Images
Almost 1 in 5 American women over 50 have osteoporosis or the thinning of bone tissue and loss of bone density, notes PubMed Health. Over time, when the body fails to form enough new bone or when too much old bone is reabsorbed by the body, osteoporosis occurs. If you do not get enough calcium and phosphate, or if your body does not absorb enough of these minerals from your diet, your bones may suffer. Drinking carbonated sodas may be a contributing factor in bone loss.

CARBONATED COLAS AND BONE DENSITY

In October 2006, research in "The American Journal of Clinical Nutrition" found a correlation between high consumption of colas and reduced bone mineral accumulation and increased fracture risk, especially in women. The "Journal of Bone and Mineral Research" in September 2003 published results from an observational study of more than 1,000 participants and notes that the increased consumption of carbonated drinks is related to the decrease of bone mineral density at the dominant heel in girls. This association may be a result of the adolescents drinking more carbonated drinks rather than nutritious beverages.

COLAS, KIDNEYS AND BONE MARROW DENSITY
A study published in the March 2007 edition of "Basic & Clinical Pharmacology & Toxicology" suggests that a decrease in bone mineral density might be related to the renal damage caused by drinking carbonated colas when research was conducted with rats. Water consumption was 5.9 times lower in the test group with the choice of consuming cola drinks showing a significant decrease in the bone mineral density compared to the water-drinking group. While this was an animal study, it's possible sodas compromise bone tissue and minerals may leach from your bones with excessive soda.

CARBONATED DRINKS AND YOUR NUTRITION

In the "American Journal of Public Health" in April 2007 a meta-analysis revealed a positive association between soft drink consumption and carbohydrate intake, which was associated with decreased consumption of protein and fruit. Soft drinks may cause calcium deficiency and reduced bone mineral density because they may displace other sources of calcium, such as milk. Your bones may also become brittle over time if you are severely underweight, have an eating disorder or a condition where there is not enough calcium, phosphorous or vitamin D absorbed from your diet. Drinking a large amount of alcohol and smoking can also adversely affect bone health.

OTHER CAUSES OF LOW BONE DENSITY

If your family has a history of osteoporosis, monitor your bone density closely. Other conditions that may cause bone loss include being confined to bed, chronic rheumatoid arthritis, hyperparathyroidism or chronic kidney disease. Women with no menstrual periods for long periods can also experience loss of bone density. If you take certain anti-seizure medications or corticosteroids daily for more than three months, such as prednisone, or have a history of hormone treatment for prostate cancer or breast cancer, you are also at risk for bone loss.
















Is Nutrition Lost When Nuts Are Roasted?

May 19, 2011 | By Renee Chan






Replace unhealthy snacks with a handful of nuts for your benefit.
Photo Credit A Bowl of Nuts image by TMLP from Fotolia.com
Since 2005, researchers from Harvard University have shown that men, both healthy and those who have suffered a heart attack, reduced their cardiovascular risk by eating nuts regularly. By replacing less healthy snacks with nuts rich in mono- and polyunsaturated fats and fiber lowers cholesterol. Omega-3 fats in nuts prevent irregular heart rhythms and those rich in arginine may improve the function of your blood vessels. Vitamin E, a powerful antioxidant, is found in nuts to fight off free radicals. The question is, do the same benefits apply if you buy roasted nuts compared to those not roasted?

ROASTING AND HEAT TREATING OF CERTAIN NUTS
Roasted nuts may be more appetizing than the unroasted ones, but you may want to consider buying some specific types in their raw forms instead on your next trip to the market. Chemical analysis of raw and processed pistachios, almonds, peanuts and tahina or sesame seed paste are published in the "Journal of Agricultural and Food Chemistry" in 2008. Results from the study reveals an increase of lipid oxidation indicators in the roasted and heat treated nuts compared to the raw ones. Also, results from the heat treated nuts show an increase of trans fats, a type of fat that the American Heart Association recommends to be eliminated from your diet due to its adverse health effects.

ROASTING CASHEWS INCREASES THEIR ANTIOXIDANT ACTIVITY

Some nuts, such as cashews, you want to buy roasted. The "Journal of Agricultural and Food Chemistry" published a study by the Memorial University of Newfoundland, Canada, on the antioxidant activity of roasting cashews in May of 2011. The results shows an increase in the absorbency and scavenging capabilities of the antioxidants in cashews, leading to an increase in the power of reducing oxygen radicals in these nuts. Also, there is a higher yield in the phenolic compounds and flavonoids, both powerful antioxidants in those cashews roasted at 130 degrees Celsius for 33 minutes and less.

HEAT TREATED PEANUTS ARE BETTER THAN RAW

Although thermal processing alters the antioxidants composition in peanuts, roasted or boiled peanuts may still be a better choice for you as their antioxidant activities are preserved and, in some cases, enhanced after processing. In September 2010 "Plant Foods For Human Nutrition" displays results from a study where scientists from the University of Georgia finds that the antioxidant activity increases the most by oil roasting peanuts compared to dry roasting them and that raw peanuts had the lowest amount of antioxidants. From another study in 2007 from the "Journal of Agricultural and Food Chemistry" shows that boiling peanuts compared to dry or oil roasting them, had significantly the highest total flavonoid and polyphenol content, suggesting that heat-treated peanuts are better than the raw variety.

ALMONDS ARE BETTER RAW

On the other hand, you may want to choose raw almonds. In March 2011, the "Journal of Food Science" reveals that almonds roasted over 140 degrees Celsius can damage their cellular structures and degrade their quality, making them more susceptible of releasing oil during storage. Roasting almonds above 130 degrees Celsius encourages acrylamide formation, a product with links to causing cancer. In another study from the "Journal of Food Science" in 2007, the amount of acrylamide formed increases as the color of the almonds gets darker as they roast. Depending on where the almonds are grown, an article from the "Journal of Agricultural and Food Chemistry" in 2005 states that varieties from Europe have less acrylamide formation potential than those from the US because the asparagine levels in European almonds are much lower.

WARNING WITH NUT COMSUMPTION

Nut allergy is one of the most common food sensitivity today. Just like starting any new regimen, consult your physician first to clarify any possibilities of nut allergy before proceeding with eating nuts on a regular basis. Nuts are not only a source of protein and fiber, but is also a source of fat, so depending on your body and medical history, ask your dietitian for advice for how much you should be consuming in a day. The American Heart Association suggests no more than 7 percent of your daily fat intake to come from saturated fats, which is also present in nuts along with unsaturated fats.






FOODS TO EAT TO AVOID GERD

Mar 25, 2011 | By Renee Chan








You may want to keep a log of the foods that aggravate your GERD symptoms.
Photo Credit fast food image by FotoWorx from Fotolia.com
GERD, or Gastroesophageal Reflux Disease, is a chronic digestive disease that occurs when the acid in your stomach flows back into the esophagus if the lower esophageal sphincter is compromised. The lower esophagus sphincter is a muscle that prevents the reflux of stomach acid into the esophagus and usually stays tightly closed to only allow food and liquid through to the stomach. Symptoms of GERD include heartburn acid reflux. Both of these are common digestive conditions that most people experience occasionally. However, when they occur more than twice a week, doctors term the condition GERD. Certain foods can trigger the symptoms of GERD.
 

FOODS THAT AGGRAVATE GERD

High fat meals, fried foods and fast foods tend to decrease the lower esophageal sphincter pressure and slow stomach emptying to increasing the risk of GERD symptoms. Creamed foods or soups are also high in fat and may contribute to the lessening of the lower esophageal sphincter pressure, thereby, encouraging acid to reflux into the esophagus. Chocolate and spicy foods are trigger foods that may or may not aggravate GERD symptoms, depending on the individual; you may want to experiment with these foods yourself.

FOODS THAT IRRITATE AN INFLAMED LOWER ESOPHAGUS

If you already have an inflamed esophagus avoid citrus fruits and their juices such as grapefruits, oranges, pineapples and tomatoes. You should avoid both caffeinated and decaffeinated coffee as they may further irritate your esophagus. You should avoid carbonated beverages in general, especially those that are caffeinated when you experience heartburn. Mint is another trigger food that may increase the heartburn sensation in your esophagus.

LIFESTYLE HABITS

Wearing tight fit clothing, smoking cigarettes, and excessive alcohol consumption also increase the occurrence of GERD. According to the National Institute of Health, risk factors for GERD include pregnancy and hiatal hernia, whereby part of the stomach moves above the diaphragm; it is important to avoid trigger foods that may exacerbate GERD if you have these conditions. Lying down directly after a meal is not the best idea if you experience GERD. It is wise to wait 2 to 3 hours after eating before lying down or going to bed. When you do lie down, elevate the head of the bed to about 6 to 9 inches with a wedge or pillows to allow gravity to help keep the acid inside your stomach.

YOUR WEIGHT MAY BE A RISK FACTOR FOR GERD

Being overweight or obese is a major risk to increase reflux symptoms. Excess pounds put pressure on your abdomen, pushing up the stomach and allowing acid to flow into your esophagus. If you are healthy, eat a balanced diet to maintain your weight. Large meals increase the pressure in the stomach and may aggravate reflux. If you are overweight or obese, work to lose up to 1 to 2 pounds a week. Always consult your doctor and/or dietitian to help devise a reasonable goal and healthy weight loss plan before beginning any new regimen. Following a GERD diet to avoid trigger foods that aggravate GERD can improve its symptoms and help avoid its complications such as esophageal ulcers or esophagitis.






Vitamin D Deficiency and Feeling Tired 

Dec 13, 2010 | By Renee Chan

 Image by Horticulture from Fotolia.com
On November 30th, 2010, the Institute of Medicine revised their recommendations to increase vitamin D supplementation with the hope of preventing deficiencies that are especially prominent during the winter. As you lose your vitamin D stores accumulated in the sunny summer months, you may feel weak, tired or more likely to get sick when it is not sustained in your diet. Vitamin D lives up to its many titles such as calciferol or the sunshine vitamin, with the power to enhance bone formation, strengthen the immune system, decrease risks of autoimmune disorders, enhance calcium and phosphate absorption, inhibit parathyroid hormone secretion and stimulate pancreatic insulin production.


Significance

Vitamin D is considered a pro-homone and deficiencies are common in places without adequate sunlight. A deficiency in vitamin D partners with low calcium levels, which stimulates the production of parathyroid hormones, or PTH. This causes bone mobilization and renal conservation of calcium that also increases the excretion of phosphate, resulting in weak bones and muscles that contribute to lethargy. Rickets, common in children; osteomalacia, common in adults; and the exacerbation of osteoporosis are all related to low vitamin D levels. A study published in 2008 from the Archives of Internal Medicine shows that a deficiency in vitamin D not only increases generalized muscle and bone weakness and aches, it also increases the risk of atherosclerosis and heart disease.

MECHANISM AND IDENTIFICATION
Dietary vitamin D3 or D2 forms must be metabolized by your liver and kidney enzymes to become the active form, 1,25-dihydroxyvitamin D, used by your body. 25-hydroxyvitamin D, or 25(OH)D, is the form stored in your tissues that determines the levels in your body. According to the Vitamin D Council, you do not reliably begin to store 25(OH)D until levels reach 50ng/ml or 125nmol/L. Doctors who make the mistake of ordering a 1,25-dihydroxyvitamin D test will only see the adaptive effects of calcium intake and not actual vitamin D stores. If your levels fall below 30ng/ml, you may want to increase dietary intake or start supplementing to prevent feeling tired and weak. Routine screening is suggested.

FOOD SOURCES

Fish liver oils, salt water fish, shrimp, whole eggs and liver are good sources of vitamin D. In some developed countries, vitamin D-fortified dairy products such as milk and cheeses and foods such as cereals are common. Eating foods high in vitamin D is crucial to support your bone and muscle health and your immune system, and also promotes heart health especially if you have the habit of putting on sunscreen daily or do not receive enough sunlight. Acquiring vitamin D from your diet is the safest way to sustain levels during periods of low sun exposure.

HOW MUCH SUNLIGHT IN A DAY?

If you have access to sunlight daily, all you need is a little dose of the warm rays every day to keep the doctors away. As the vitamin D levels are restored on a constant basis, the less likely you are to feel tired from a deficiency. Skin synthesis of vitamin D declines with age as the requirements for vitamin D increase. The darker your skin is, the more you are protected against skin cancer; however, darker skin also decreases your ability to absorb UVB rays. According to a report in US News, depending on how much skin is exposed and the time of day, you may only need a few minutes without sunscreen. If you are already tan, 15 to 20 minutes is usually enough exposure before applying adequate sunscreen.

SUPPLEMENTATION

With adequate exposure to sunlight, supplementation is not required. The Mayo Clinic states that the D3 form, cholecalciferol, is naturally synthesized by your skin during sun exposure. The D2 form, ergocalciferol, is synthesized by plants and not as bio-available to your body. The recommendations published by the Institute of Medicine as of 2010 are 600 IUs for individuals over 1 year of age and 800 IUs for those over 70. Vitamin D is fat soluble and should be consumed with meals to aid with absorption. Excessive intake is toxic over long periods so taking more than 4,000 IUs a day for individuals past age 1 is not recommended. Always consult your doctor before beginning any new regimen.
REFERENCES















HEALTH BENEFITS OF DRINKING A LITTLE PINOT NOIR WINE EVERY DAY?

Mar 31, 2011 | By Renee Chan







What Are the Health Benefits of Drinking a Little Pinot Noir Wine Every Day?
Photo Credit Jupiterimages/Comstock/Getty Images
You've heard, "An apple a day keeps the doctor away." Although eating a variety of fruits and vegetables is important in staying healthy, recent studies have shown that the benefits of red wine may lead you to also drink a glass of Pinot Noir a day to keep diseases away. Not more than four to six ounces of red wine a day may decrease heart disease, prevent cancer and strengthen the immune system. In all its grandeur as the red sovereign of Burgundy, Pinot Noir, with its aromas of blackberries and wood-like or earthen scents, should not be taken as an inferior wine to its more pigmented relatives in Bordeaux.

CHARACTERISITICS

A Pinot Noir, although less ruby or garnet than a red Bordeaux, yet possesses the essential facets of being one of the greatest wines to emerge from France and now produced in Oregon, California, Chile, New Zealand and Australia. It is rather full-bodied in terms of its alcohol content, with medium to high acidity and medium to low tannin content compared to its varietal relatives, Cabernet Sauvignon or Merlot. Additional tannin can be contributed by aging the wine in oak barrels. With these characteristics, a perfect pairing for a glass of Pinot Noir is with a delectable piece of salmon to give you the health promoting effects of both antioxidants and omega-3 fatty acids.

FEATURES AND BENEFITS

Polyphenolic compounds such as flavanoids and polyphenols, concentrated in the red skins of Pinot Noir and other dark grape varietals, are antioxidants that bind free radicals in the body to decrease the generation of oxidized lipids. Tannins, anthocyanins and procyanidins can raise HDL, the "good" cholesterol, and lower LDL, the "bad" cholesterol. Resveratrol lowers the risk of coronary heart disease by decreasing the chances of blood clots, helping blood vessels remain unclogged and flexible, according to the Mayo Clinic. Study results published by the Yale-New Haven Hospital show that resveratrol inhibits the enzymes that stimulate cancer-cell growth and also may treat neurological diseases, as it aids in the formation of nerve cells.

THIS CALLS FOR A TOAST

When the black skin is shed from Pinot Noir, this grape is prized in the production of Champagne and provides body, structure and longevity to a blend of Pinot Meunier and Chardonnay. In 1961, when Lily Bollinger ran the famous Bollinger Champagne house, a London reporter asked when she would drink the sparkling wine. She replied, "I only drink Champagne when I'm happy, and when I'm sad. Sometimes I drink it when I'm alone. When I have company I consider it obligatory. I trifle with it if I am not hungry and drink it when I am. Otherwise I never touch it--unless I'm thirsty." After a lifetime of good health and merriment, Madame Bollinger died at the age of 78.

DRINK IN MODERATION OR NOTHING AT ALL

A glass of Pinot Noir provides about 640 mcg of resveratrol. The amount used in animals to prevent cancer exceeds 500 mg per human adult, which equates, proportionally to 2 1/2 bottles of wine. A drink is defined as four ounces of wine. If you already drink red wine, do so in moderation. Moderate drinking is defined as an average of one drink a day for women and two drinks a day for men. The limit is higher for men because, in general, men weigh more and have more of the enzyme that metabolizes alcohol than women do.

WARNING

Neither the National Heart, Lung, and Blood Institute nor the American Heart Association recommends that you start drinking alcohol just for disease prevention. Alcohol consumption can lead to addiction, liver damage and birth defects. Too much increases risks of high blood pressure, high triglycerides, obesity and certain cancers. Avoid or limit alcohol if you have a weak heart or if you take an aspirin a day. Wine contains sulfites for preservation; if you are allergic to sulfur, choose an alternative beverage. As with starting any regimen, always consult your doctor first.



















FROZEN VEGETABLES VS. FRESH VEGETABLES


Mar 26, 2011 | By Renee Chan


Frozen peas may be better than you think.
Photo Credit Frozen peas image by Acqua Alta from Fotolia.com











Agricultural practices have changed in the past few decades to the point that produce must now travel distances of up to 3,000 miles from farm to table. According to a study conducted by the Institute of Food Research and reported by "NY Daily News" on March 5, 2010, up to 45 percent of nutrients in fresh vegetables are lost by the time they reach your plate. Frozen vegetables retain many of their nutrients and can be an easy way to help you get your recommended daily healthy dose. There is no conclusion that frozen vegetables are better than fresh ones, but if there is limited accessibility to local produce, frozen may be a good alternative.

Nutrient Preservation

The nutrients of fresh vegetables begin to deteriorate from the instant they are harvested. Results from the Institute of Food Research presented in the NY Daily News reveals that fresh vegetables such as green beans lose 45 percent of their nutrients; broccoli and cauliflower, 25 percent; carrots, 10 percent; and peas up to 15 percent after 16 days of storage. With fresh vegetables, you never know how long it has been since they were picked and the amount of nutrients that were lost en route to the market unless you are buying from a local farmer. With vegetables that are frozen in their prime, you can savor most of the nutrients that were present at the time of freezing.

VITAMINS AND ANTIOXIDANTS


A comparison among different green vegetables published in "Food Chemistry" in 2003 by the National Technical University of Athens show that the type of plant tissue significantly affects the rate of vitamin C degradation during the freezing. Frozen spinach presents itself to be the most susceptible to losing vitamin C and peas and green beans show a moderate degradation, whereas okra exhibits substantial retention. Choosing a less leafy fresh vegetable at the market may be your best bet for more vitamin C. Another study published in the "Journal of Agricultural and Food Chemistry" demonstrates that fresh vegetables in the Brassica family, such as cabbages and mustard vegetables, retain phytochemicals and total antioxidant capacity better than frozen vegetables.

PREPARING YOUR VEGETABLES

Thawing vegetables before cooking is unnecessary and causes more vitamin C loss according to a study done in Turkey at Hacettepe University published in "Nahrung" with frozen spinach, peas, green beans and okra. These vegetables were commercially cooked with and without thawing in three different stew pans. To prevent vitamin C loss when cooking frozen vegetables, use a stainless steel double boiler and steam them with minimum amounts of water. According to the "Journal of Agricultural and Food Chemistry," chlorophyll, a potent polyphenol in vegetables, is more stable in frozen vegetables than in fresh ones, even though steaming methods better preserve these compounds in fresh vegetables than any other cooking method.

SAVE TIME AND MONEY

With the limited amount of time many people have in a busy day, meals are made easier when prepared using frozen vegetables that are already cut up. Frozen vegetables can help you achieve the recommended vegetable intake of three to five servings a day. A serving, according to the American Dietetic Association, is 1/2 cup of cooked vegetables or 1 cup of raw vegetables. Also, frozen vegetables will keep in the freezer for a longer period of time as enzymes involved in the ripening process are deactivated by the blanching process prior to freezing, which slows down deterioration. Blanching also destroys pathogens that may lead to food-borne illnesses on the surface of the vegetable, which also make frozen vegetables safer for those who are immuno-compromised.










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