Read All About It
Q's & A's About Nutrition, Volume IIBy Phylis B. CanionAuthorHouse
Copyright © 2011 Dr. Phylis B. Canion
All right reserved.ISBN: 978-1-4567-6783-9Chapter One
Q: I am a cancer survivor and see lists from time to time of what foods I need to avoid, but very seldom do I see a list of what foods are recommended. Do you have a "top ten" list of the best of the best that a cancer survivor should eat?
A:
The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. Many of the common foods we eat contain cancer fighting properties from antioxidants to phytochemicals rather than the genetically modified processed foods. While there isn't a single element in a particular food that does all of the work, eating a variety of the best foods can help immensely. Here are some recommendations; Avocados are rich in glutathione, cruciferous vegetables like broccoli, cabbage, kale, Brussels sprouts and cauliflower have a chemical component called indole-3-carbinol that have the ability to convert cancer promoting estrogen into a more protective variety. Cruciferous vegetables also contain two important antioxidants, leutin and zeaxanthin that can play an important role in the diet of individuals with prostate cancer. Flax, which contains lignans is also high in omega-3 fatty acids, and garlic which has immune enhancing allium compounds. Certain mushrooms like shiitake, maitake, reishi, and coriolus versicolor can stimulate the production of interferon in the body as many studies have indicated in Japan. Nuts contain quercetin, while lemons, oranges, papayas and raspberries contain limonene, vitamin c and anthocyanins that are all antioxidants. Sweet potatoes and carrots contain beta-carotene and my all-time favorite and very popular in South America is tapioca, which is derived from the cassava plant and is very rich in nutrients. Decaffeinated green tea contains polyphenols which can be a relaxing benefit to the system. A few other tips; do not over cook your food, avoid the microwave, drink plenty of alkaline water, chew your food at least fifteen to twenty times before swallowing, avoid caffeine, get a good night's sleep and take your vitamins every day which can help build your immune system! Cancer is a disease of the body, mind and spirit. A proactive and positive spirit will help the cancer warrior be a survivor.
Q:
What are the most important toxins to avoid during pregnancy that may contaminate my food and water?
A:
While it would be nearly impossible to avoid exposure to all toxic chemicals, there are chemicals that can be easily avoided during pregnancy to protect the mother and baby. The worst chemicals with the most common exposure that awareness can help eliminate are Perfluorooctanate or PFOA's, Perfluorooctane Sulfonate, or PFOS's, Phthalates and Bisphenol A, more commonly referred to BPA. PFOA's and PFOS's exposure can be eliminated by avoiding the use of non-stick cookware, microwave popcorn bags, packaging for greasy foods in the food line and further exposure can be prevented by avoiding the use of stain proof clothing, carpet and fabric protectors and flame retardants. Phthalates are commonly found in hairsprays, cosmetics, perfumes, shampoos, conditioners, lotions and hair growth stimulators. (Phthalates are also in plastic toys that children chew on). BPA's are commonly found in plastic containers such as water bottles, sippy cups, pacifiers, plastic gallon milk bottles, and food and drink cans that have a plastic liner on the inside. As I always recommend, it is important to read the label on any product that you purchase, regardless if it is a food/ consumable product, clothing or toy and look for the above PFOA, PFOS, or BPA to be listed in the laundry list of ingredients. Also, look at the bottom of any plastic product to check out the number in the recycle triangle and avoid it if the number is a three, six or seven!
Q:
Can you share with me any secrets on cooking venison and wild game? My wife would appreciate it very much!
A:
Water is your best friend when cooking game meats. Venison tends to dry out quickly since it contains less fat and should never be overcooked. The flavor of wild game can be improved by soaking the meat in a solution of one half water and one half vinegar for one hour before cooking. This acts like a marinade and a tenderizer. To make juicy game burgers, simply add one third cup of cold water per pound of meat before mixing and grilling. For your meatloaf, just rub a small amount of water on top. And the suggestion you are waiting for, and your wife will appreciate the most, use a small can of ginger ale to cook your wild game in to eliminate that gamy flavor!
Q:
I am positioning myself to begin a weight loss program after the first of the year and have read some articles on the benefits of Leptin and weight loss. Can you explain?
A:
Your appetite is controlled by hormones. Jeffrey Friedman, M.D., a professor at Rockefeller University, discovered a hormone called leptin, that sends a crucial signal to your brain that allows you to control your eating. According to Robert J. Rowen, M.D., your fat cells make leptin in proportion to the amount of energy they have stored. Therefore, if your cells have plenty of calories in reserve, the cells will produce leptin to send the signal you are full. When the system is working properly, leptin turns off your appetite. However, when the system is out of balance, the lack of leptin will cause the exact opposite- a voracious appetite. To explain a bit further, there are two different types of cells in the hypothalamus, a region of the brain directly connected to the pituitary, where one cell stimulates your appetite while the other suppresses your appetite. It is the job of leptin to activate the appetite suppressing cells unless the cells have been damaged. You are wondering how these cells are damaged? The most common food additive that destroys these critical cells in the hypothalamus is Monosodium Glutamate or MSG. To begin your new eating regime, I recommend you eliminate products that contain these ingredients that may contain MSG; plant protein extract, soy protein, yeast food, whey protein, soy sauce, yeast extract, natural flavors, gelatain, barley malt, broth, bouillon, calcium caseinate, carrageen, autolyzed yeast, hydrolyzed oat flour, hydrolyzed vegetable protein and these are just for starters since there are over forty food ingredients that can contain MSG. It is simpler to look for products that state they are MSG free.
Q:
What does Fair Trade Certified mean that is listed on more and more product labels?
A:
Fair Trade Certified, which began in the mid 1990's, was developed to help consumers support products that are produced on farms that have been certified to provide fair wages, safe working conditions (where forced child labor is prohibited), equal opportunity for advancement, and that healthy working and living conditions are provided for all employees. Fair trade also means environmentally sustainable production and harvest practices and respect for cultural heritage. Current fair trade certified labels can be found on coffee, tea, herbs, cocoa, chocolate, fresh fruit, rice, sugar, flowers, honey and vanilla!
Q:
I love bananas but if I eat too many I seem to have stomach issues, either diarrhea or constipation. Can you please enlighten me on bananas!
A:
Bananas can actually cure diarrhea, cause diarrhea, cause constipation or cure constipation! If you eat green bananas, they can actually help ease constipation since the fiber is highly soluble which can help push the bowel movement through the intestines. On the other hand, too many green bananas, hasten the movement through the bowels more rapidly than is comfortable. Consuming an unripe banana can cause constipation because unripe are high in starch and take a long time to digest. However, ripe bananas contain an enzyme which prevents the fermenting of the banana benefiting anyone that suffers from constipation. Have you ever wondered what the banana peel is good for other than slipping on it? If you suffer from psoriasis, take the inside of the banana peel and rub it over the affected area-you should notice a difference in a few days. The inside of the banana peel also helps on acne. Did you know ... Bananas are the world's most popular fruit after tomatoes! The word banana is actually taken from the Arab word "banan" which means finger! Bananas with dark spots on them usually have an higher sugar content than a green banana. Approximately forty four million tons of bananas are produced annually!
Q:
I am a label reader so I stay totally confused when grocery shopping. I recently purchased a product that stated lightly breaded thinking maybe this was healthier but no where on the packaging could I find how "lightly" breaded it was so I guess this is just a marketing statement. Do you know what this means!
A:
There are so many claims on our food items it is confusing to everyone. Here are a few claims: Lightly Sweetened, Good source of....., Reduced Sodium (still contains one hundred and forty milligrams per serving), Natural (USDA has set no definition except on meat & poultry), Reduced Fat, Trans fat free (although it can still contain .49 grams of fat per serving) and the one I dislike the most, Sugar Free (although it usually contains anywhere from three to four genetically modified corn sweeteners). The Lightly Breaded is usually just a distraction, since the product has been rolled in WHITE flour, dipped in some liquid (milk/water), and tossed in a vat of cheap oil with cooking instructions on the package to toss it in the microwave to radiate it. So yes, many claims are just marketing ploys to get the product off the shelf and into your pantry! Keep reading the labels-your health depends on it!
Q:
I have gone back to using butter rather than margarine, for no other reason other than I think it is healthier. Is this something that you would recommend and if so, why?
A:
When you look at the laundry list of ingredients that are listed on the "plastic" margarine tubs, you usually find several ingredients that you are unfamiliar with or cannot even pronounce. Margarine must contain no less than eighty percent fat (those nasty trans fatty acids) along with water, milk solids, salt, preservatives, emulsifiers, artificial colors and flavorings. Margarine is usually made from soy and cottonseed oils, processed under high head, high pressure and uses chemical solvents designed to extract the oil. Butter, on the other hand, is natural, rich in vitamins and minerals, generally wrapped in "paper", in a box and lists it ingredients as just pasteurized cream and salt if you choose that option. Whipped butter is usually found in paper containers as well and the only difference is that it contains about twenty five per cent air. Butter is graded by the FDA (Food and Drug Administration) by taste, color, aroma, texture and body. A score of one hundred is the best, grade AA must score at least a ninety three, grade A at least a ninety two and grade B with a score of a minimum of ninety points. Salt is added to increase shelf life. Based on the processing, packaging and quality, my recommendation will always be butter. Here are a few other tidbits about butter you may find interesting; always use unsalted butter in recipes since the content of salt can range from 1.5% to 3% and can play havoc on your recipe, store butter in a closed container to eliminate the absorption of odors, and if butter is fresh, it will store up to nine months in your freezer. It takes twenty one pounds of whole milk to make one pound of butter! In 2009, more than 1.5 BILLION pounds of butter was produced. I have had butter made from donkey, goat, buffalo, camel and yak (yuk) and I still prefer butter from cows!
Q:
I have candida and was told by my doctor changing my diet could help tremendously and suggested that I contact you for recommendations. I hope you can give me guidance and a simple plan to follow.
A:
Candidiasis or Candida Albicans, is one of several types of fungi that live or grow inside most human bodies according to Dr. James F. Balch. While the body is designed to keep bacteria/ fungi under control, factors can cause the friendly bacteria to die, leaving candida to grow uncontrollably in all or parts of the body. Some symptoms of overgrowth of candida are persistent fatigue, headaches, cough, congestion, poor memory, poor concentration, chronic skin rashes, pain, genital or toenail fungus, allergies, canker sores and kidney/bladder infections. The fungus that causes candidiasis thrives on sugar, yeast, caffeine, glutinous foods (foods that contain gluten), aged cheese and fruit (fresh and dried) so these food should be eliminated from the diet. Foods that are the most beneficial in detoxifying the system are garlic, chlorella, spirulina, and wheatgrass. Alkaline water is beneficial in helping flush yeast toxins out of the system as well. Consuming at least one to two teaspoons of ground Salba or flaxseed daily is important since these have antifungal properties. Meals should be based around vegetables, gluten free grains and lean protein such as fish, organic poultry, lentils and beans. A good whole food, pure, multi vitamin provides the many nutrients used to support detoxification and should also be taken daily. If you choose a yogurt, make sure your selection is unsweetened and contains live yogurt cultures. And last, but perhaps the most important, chronic stress can alter flora balance and suppress the immune system so try to eliminate as much stress as possible.
Q:
What is the difference between a probiotic and a prebiotic?
A:
Probiotics work in the system to balance the potentially dangerous effects of harmful bacteria and aid in digestion. The living organisms that we are most familiar with that a probiotic contains are lactobacillus, acidophilus and bifidobacterium. Probiotics strengthen the gastrointestinal tract lining and can boost the immune system. Probiotics and prebiotics work together as synbiotics. Probiotics do not stimulate metabolic activity whereas prebiotics do. However prebiotics do not contain living organisms like the probiotics, but support the growth and function of those bacteria. Prebiotics are non-absorbable carbohydrates known as fructo and oligo saccharides found in grains, fruits and legumes. One thought to remember is there is little point to send in replacements troops of probiotics if one continues to eat toxic, genetically modified, microwaved foods that destroyed the originals in the beginning!
Q:
Can you please explain what a food label means when is says "Fortified"? I was recently faced with this decision while holding a "plain" juice and one that said "fortified". No where did the product indicate that the fortified was a healthier choice and that made me wonder exactly what it meant. Thank you for your thoughts on this one!
A:
Fortified food means that vitamins and minerals have been added to the food. Sounds good-correct? However, the reason that the vitamins and minerals were added is because all of the nutrients that were originally in the product were lost during the initial processing and refining of the item. To make up for the loss of nutrients, vitamins and minerals are added to "enhance" the nutritional value of the food. Quite often these added nutrients are synthetic and will not be absorbed by the system anyway. As an example, iron might be added to a food, but in some forms it is insoluble and the body will just flush it out without utilizing any of the added iron. I applaud your keen observation of the package wording since it can be very confusing. If you notice, organic food does not state that a product is fortified.
Q:
Why are some eggs brown, some white and some actually look like they have a green hue? Does the color affect the nutrients? Is it true that all organic eggs are brown?
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Excerpted from Read All About Itby Phylis B. Canion Copyright © 2011 by Dr. Phylis B. Canion. Excerpted by permission of AuthorHouse. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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