November is American Diabetes Month

If you still have Halloween candy in the house it might be a good time to throw it away. November is American Diabetes Month, a good reminder of the ever-growing disease and importance of lifestyle habits to reduce your risk.

86 million people in the United States are at risk for developing diabetes and nearly 30 million children and adults in the United States already have diabetes. The American Diabetes Association predicts 1 in 3 Americans will have diabetes by 2050 unless we take steps to stop the disease.

Diabetes is a problem where blood glucose, also called blood sugar, is higher than normal. Over time high blood sugar can damage your eyes, kidneys, nerves, and heart. Having diabetes nearly doubles the risk of heart attack, is the leading cause of blindness in working-age adults, and is the leading cause of kidney failure.

Your risk for prediabetes and diabetes increases if you are over 45 years of age, are overweight, are physically inactive, have a family history of diabetes, are African American, Hispanic, American Indian, Asian American, or Pacific Islander, have PCOS, have low HDL cholesterol and/or high triglycerides, have high blood pressure, or had gestational diabetes.

Fortunately you can prevent or delay diabetes! You can also prevent diabetic complications if you already have the disease! One of the largest risk factors for type 2 diabetes is being overweight. The best possible way to reduce risk is by losing at least 7% of your weight and maintaining a healthy weight for your height. The second best way to reduce your risk is by exercising 150 minutes each week (30 minutes 5 days a week). People who cut calories and exercise regularly can reduce the progression of prediabetes to diabetes by 58%.

Diets high in saturated fat have been linked to diabetes. Work on reducing your saturated fat intake by limiting cheese, butter, red meat, processed meat, ice cream, baked goods, fried foods, etc.

Drinking sugary drinks can increase your diabetes risk. A study published in 2008 following 187,382 participants found those who ate whole fruit regularly had a decreased risk of type 2 diabetes. Those who consumed 4 ounces or more of fruit juice daily increased their risk of type 2 diabetes as much as 21%.

Skipping breakfast and fasting until noon can also have a major impact on your blood sugar and impair insulin response for the rest of the day. Eating regular healthy meals is important in managing blood sugar levels.

The type and amount of carbohydrates you eat can affect how quickly blood sugar rises. It is not recommended to avoid carbohydrates entirely, in fact people who consume 3 whole grain servings daily are one-third less likely to develop diabetes. Limit sweets to special occasions and eat them in         moderation. Replace refined carbohydrates such as white bread and white rice with complex carbohydrates such as whole grain bread and brown rice. Replace heavily processed foods such as pretzels, crackers, and French fries with minimally processed foods such as carrot sticks, almonds, and baked sweet potatoes.

Be proactive in reducing your diabetes risk. Talk to your doctor and registered dietitian about your eating habits and ways to reduce your risk this month.

Breast Cancer Awareness Lifestyle Habits and Risk

Statistics:

· 1 in 8 women will develop invasive breast cancer

· Breast cancer has the second highest death rates in women among other   cancers

· 2,350 new cases of invasive breast cancer are expected to be diagnosed in men in 2015

· 85% of breast cancer occur in women with no family history

· Breast cancer screening saves lives. Mammography is the most effective screening tool used today. Talk to your doctor about scheduling your exam as well as regular self exams for early detection.

October is breast cancer awareness month, the second most common cancer in women. Raising awareness increases early detection and promotes healthy lifestyle habits that can reduce risk and save lives.

Part of prevention is understanding risk factors that increase the likelihood of breast cancer developing. Some factors we cannot change such as being female, age, and family history of breast

cancer. However, there are some factors researches have identified which are controllable and could impact breast cancer risk.

Body weight can affect breast cancer risk after menopause. Research shows being overweight or obese increases blood levels of estrogen and can increase risk of estrogen receptor-positive breast cancer by 70%. Insulin levels are also higher in overweight women which could increase risk further. Losing weight after menopause and maintaining a healthy weight throughout adulthood can help lower risk of breast cancer.

Evidence is increasing that physical activity is important for cancer prevention. Studies show women who do not exercise have a 25% increased risk of breast cancer compared to women who do exercise. Women’s Health Initiative found brisk walking as little as 30 minutes  3-5 times per week reduced breast cancer risk by 10%. Additional exercise produces even greater reduction in risk and could have

beneficial effects on weight management and cardiovascular health.

Research has established a clear link between alcohol consumption and increased risk of breast cancer. Published in the International Journal of Cancer this month, a study following over 300,000 females for 11 years found women who consume 2-5 alcoholic drinks daily have a 1 1/2 times the risk of breast cancer compared to women who do not drink. The risk increases with the amount consumed. Women are advised to consume less than one drink per day, defined as 5 oz of wine, 12 oz of beer, or 1.5 oz of liquor.

Many studies have examined eating habits and breast cancer risk, and at this time much evidence is conflicting. Some studies have found increased breast cancer risk in women who ate more red meat and processed meat. A diet low in fat and high in fruits and

vegetables might have protective benefits.

The consumption of soy has been quite controversial in breast cancer research. Soy, which includes tofu, tempeh, edamame, soymilk, and miso contain phytoestrogens, compounds that mimic estrogen in the body. Some studies have found consuming soy can increase cancer cell growth. However, Asian countries where soy consumption is very high, have the lowest rates of breast cancer which could indicate protective benefits from eating soy.

Until the research becomes more clear the American Cancer Society and American Institute for Cancer Research recommends consuming soy in moderation and avoiding supplementation of soy. Moderation is defined as 1-2 servings of soy daily, about 1 cup of soy milk, 1/2 cup edamame, 1 oz soy nuts, or 1/3 cup tofu.

Are you a Night Owl?

Could the time at which you fall asleep have an impact on your weight, regardless of how many hours you sleep? We have an internal clock called the circadian rhythm which aligns with daylight and darkness. Our circadian rhythm regulates physiological and metabolic functions in the body, and could play a major role in weight management.

A new study from the University of California, Berkeley followed 3,342 youths and adults over a 15 year period to determine the correlation    between bedtime and weight. Their findings were later bedtimes, after 10:30pm, increased weight overtime. Going to bed each additional hour later was associated with a 2.1 point gain in body mass index, a measure of weight for height.

A study from the University of Pennsylvania found in just 5 days sleep-restricted subjects who slept 4 hours (4am-8am) gained more weight than control subjects who slept 10 hours (10pm-8am). The sleep restricted group ate on average 130 more calories throughout the day and opted for higher fat foods late at night. Among the sleep-restricted subjects, males gained more weight than females and African Americans gained more weight than Caucasians. Chronically sleep deprived adults with late bedtimes are at greater risk of weight gain and should consider improving sleep habits to reduce their risk.

Finally a study from Northwestern University found people who stayed up late and slept in gained more weight than people who went to bed  earlier and woke up earlier. Late sleepers consumed on average 248 more calories, half as many fruits and vegetables, twice as much fast food, and more soda. The study found the extra calories consumed could result in 2 lbs of weight gain per month if not balanced with more

exercise.

Insufficient sleep and excessive daytime fatigue is a serious epidemic. When sleep and eating habits are not aligned with the body’s circadian rhythm it could lead to disturbances in appetite and insulin metabolism resulting in weight gain.  It is all about lifestyle; eating and sleeping at regular times could improve the effectiveness of weight loss programs and help those struggling with weight management.

The Real Cost of Going Organic

It is clear American’s desire organic foods; demand is soaring with nearly 80% of households including some organic foods as part of their purchases. Sales totaled $35.9 billion in the U.S. for 2014 and accounted for 12% of all produce sold. The number of certified organic farms increased last year to 19,474, however inability to keep pace with demand keeps organic foods much pricier than conventional varieties.

$3.49/lb vs $1.49/lb for an organic Granny Smith apple vs. the conventional variety at my supermarket this weekend. The price difference is easy to see, but the quality difference is much harder prompting the question, is organic food worth the added cost?

Organic refers to farming practices which do not use synthetic pesticides, bioengineered genes (GMO’s), petroleum or sewage-based fertilizers, and remain separate from conventional products. Organic livestock must have access to the outdoors, eat organic feed, and not be given antibiotics, growth hormones, or animal-by-products. It is important to note in organic farming certain organic pesticides are allowed as are natural fertilizers such as manure and compost.

Some studies show use of pesticides in conventional farming, even at low doses, increases the risk of certain cancers such as breast cancer, brain tumors, lymphoma, leukemia, and prostate cancer. Some experts also attribute the use of antibiotics in meat production to increases in antibiotic-resistant bacteria resulting in serious public health concerns.

Research presented at the European Association for the Study of Diabetes found a 61% increased risk of diabetes upon exposure to environmental contaminants, including pesticides. Another study presented at the same meeting found that a 10-time increased exposure to environmental contaminants in early pregnancy increased risk of gestational diabetes 4.4 times.

The question as to whether organic food is healthier has not been substantiated due to lack of significant scientific evidence. Studies on vitamin and mineral content of produce is all over the map and varies greatly. Studies do consistently show organic milk, meat, poultry, and eggs have higher levels of omega-3 fatty acids which can help reduce risk of heart disease, depression, stroke, cancer, and other diseases. Further research on benefits of organic foods is needed.

For people concerned about exposure going organic might be worth the added cost. Studies consistently show organic foods have lower residue and fewer pesticides compared to conventional varieties. Each year the Environmental Workers Group identifies the top twelve produce as the “dirty dozen” most contaminated with pesticides and residue. Targeting organic varieties of these foods would be a good start. Alternatively the “clean fifteen” are the fifteen least contaminated conventional produce which might support more cost efficiency if buying 100% organic is not economical. Check out their website for more information.

Dirty Dozen: Produce most contaminated with pesticides and residue

• Apples
• Peaches
• Nectarines
• Strawberries
• Grapes
• Celery
• Spinach
• Sweet bell peppers
• Cucumbers
• Cherry tomatoes
• Snap peas
• Potatoes

Clean 15: Produce least contaminated with pesticides and residue

• Avocado
• Sweet corn
• Pineapples
• Cabbage
• Frozen sweet peas
• Onions
• Asparagus
• Papayas
• Kiwi
• Eggplant
• Grapefruit
• Cantaloupe
• Cauliflower
• Sweet potatoes

Kids Craving Sweets

Children love sweet tasting foods, and as any parent knows, growing independence and testing boundaries can lead to many battles over which foods your child will eat. So many parents strive to emphasize healthy eating habits and nutritious food, only to be faced with kids who would prefer cookies over eggs for breakfast. New research from the University of Washington and the Monell Center shows nature rather than nurture might be the reason for your child’s love of sweets.

Findings reported in the journal Physiology & Behavior found a relationship between children’s increased desire for sweets and their growth rate. When growth is rapid, calorie demands increase as a biological need. Researches speculate children are programed to like sweet taste because it is a high energy source. Studies found as children’s physical growth slowed their preference for sweets declined as well.  

As parents it is important to teach moderation when it comes to sweets rather than keeping them entirely off limits; constant denial can lead to obsession. When your child is looking for sweets provide sweet options which are also healthy such as green smoothies, apple slices, sweet potatoes, yogurt, and trail mix. The American Heart Association recommends children limit their sugar intake to 3-8 tsp (12-32g) daily, depending on their age and calorie needs. This allows for small treats on occasion but should not be an every day occurrence.

Avoid keeping a cookie jar or displaying sweets in plain sight. Instead display fresh fruit at eye level. Avoid attracting extra attention to sweets such as      declaring “ice cream time” or using sweets as a reward. Be a great role model by eating healthy foods with your children and limiting your sweets consumption.

When helping your child with food selections provide questions with limited choices such as “would you like strawberries or apples” rather than open ended questions such as “what would you like to eat”. If your child insists on sweets firmly but patiently provide an alternative “you cannot have cookies but you can have apples with peanut butter”. Standing your ground and remaining   consistent is important.

It is a parents’ job to provide a range of healthy foods, but it is the child’s responsibility to choose what to eat and how much. Using food as a reward or pressuring children to clean their plates interrupts their ability to recognize their body’s cues. Focus on providing sufficient energy from nutrient dense foods, creating pleasant family mealtime, and offering a range of options for your child to select from.

Eat Your Apples

Looking to stay trim? Apples are ranked as one of the most satisfying foods to control appetite. Satiety, the physical sensation of appetite being satisfied, is short lived after eating refined foods and simple sugars such as pretzels, crackers, and juice. Highly satiating foods, such as apples, have high fiber and water content, which fill your stomach for less calories.

The skin of apples contain a compound called ursolic acid, which increased calorie burn and reduced the risk of obesity in one animal study. Another compound, called quercetin, has been found to inhibit enzymes that breakdown carbohydrates. The compounds decrease the absorption of glucose in the digestive tract and stimulate insulin receptors which increase uptake of glucose helping less sugar enter your bloodstream.

Ranked as one of the top antioxidant rich fruits, apples are associated with a decreased risk of chronic disease. One medium apple has 90 calories and is packed with 4g of fiber. A type of soluble fiber found in the flesh of an apple, called pectin, has been shown to lower “bad”  LDL cholesterol and possibly decrease blood pressure as well. Other phytonutrients found in apples has been shown to prevent oxidation, inflammation, and cancer.

Brain health studies have found promising signs of apples protecting neurons from oxidative stress which could help reduce the risk of neurological disorders such as Alzheimer’s Disease. Pulmonary research has also found regular apple consumption was associated with better lung function and lower risk of asthma particularly in children.

All varieties of apples offer health benefits and should be part of your healthy balanced diet. Some studies did identify certain varieties having higher phytonutrient levels than other. These varieties include: Fuji, Red  Delicious, Northern Spy, Fortune, Gala, and Liberty.

When considering the type of apple to purchase, organic varieties contain far less pesticides and residue compared to commercial varieties. Skinning an apple with help remove residue, however a large amount of nutrients will be lost. Purchasing organic and eating the skin provides the most nutrients with the least exposure to pesticides and harmful residue.

Apples make for a wonderful snack and pairing it with protein will increase your satiety even more. One medium apple and 10 almonds is 160 calories. Or try pairing it with 1 tbs of peanut butter for 185 calories. 

Clean Eating: Eat the Way Nature Intended

What is Clean Eating?

· Clean eating is choosing healthy, whole, unprocessed foods to eat such as apples, broccoli, brown rice, chicken, almonds, and milk.

What are Processed Foods?

· Any food that has been altered from its original state.

· Foods that contain additional ingredients such as sodium, sugar, fat, preservatives, and artificial ingredients.

· Includes everything from heavily processed hot dogs to minimally processed organic pasta sauce.

· Read food labels on packaged foods to determine if any other ingredients has been added. Avoid foods with a long list of ingredients or any ingredients you cannot pronounce.

Is Processing Bad?

· Processing is not always bad; it can remove toxins and bacteria by pasteurizing milk. It can allow us to eat foods that are not in season by freezing or canning vegetables. It can alter the consistency and taste to make foods more appealing by blending fruit and vegetables together for a smoothie.

· Pasteurized milk, frozen vegetables, and green smoothies are all examples of minimally processed foods which have a place in a healthy lifestyle.

· Ultra-processed foods such as diet soda, baked goods, chips, and ready-to-eat foods such as Rice-a-Roni are foods to avoid. Health problems such as obesity, high blood pressure, high cholesterol, diabetes, and depression have been associated with ultra-processed food consumption.

Eat Clean!

· Clean eating does not mean everything you eat must be raw and straight from the ground. It does mean choosing minimally processed foods with few added ingredients prepared in healthy ways.

· Clean foods such as produce, dairy, and meat are along the perimeter of a grocery store. Shop along the perimeter and avoid going deeper into the center of the store where more processed foods are located.

· When selecting foods ask yourself: Where did this food come from? How much has it been processed or handled? Are all ingredients recognizable? Does it contain healthy foods to nourish me?