BPA Strikes Again

Children and teens with higher levels of BPA (Bisphenol A), a chemical used in canned foods, are more likely to be overweight and obese, a study in the Journal of the American Medical Association has pointed out last week. The study found that children with the highest levels in their urine were twice as likely to be obese as those with the lowest. Whether the chemical caused the weight gain can’t 100% be answered as it is somewhat of the ‘what came first’ scenario, obesity or BPA? Even though it’s not conclusive, it’s still very interesting. This is the first association for a mainstream environmental chemical exposure with childhood obesity.

BPA has been around for years. Health Canada states, it is widely used in the making of food containers like milk, water and infant bottles, and in the interior protective lining for food and beverage cans. Some medical experts estimate that as many as 95% of us have some traces of BPA within our bodies.

The last well known study published on BPA was also as just as informative and shocking. It suggested that  BPA is being absorbed by canned food which is then ingested by consumers. Individuals in this study ate a bowl of canned vegetable soup at lunch for five consecutive days. After a two day break, they consumed the same twelve ounce serving of fresh vegetable soup, again for five days in a row. The other half of volunteers did this in the reverse order, i.e. start with five days of fresh soup, followed by five lunches of canned soup. Participants ate the canned soup experienced more than a 1000% increase in urine concentrations of BPA, compared to when they dined on fresh soup.

The American Chemistry Council states “The public should be confident that BPA is one of the most studied chemicals and has a safety track record of fifty years. The FDA and other regulatory bodies from around the world have concluded that the science supports the safety of BPA in its current uses, including its continued use in food-contact products.” It’s something that may have been around for a while, but we are increasingly learning its associations. BPA is thought by many to be linked with abnormal sexual development, brain development for infants and young kids, autism and ADHD. In August, a study from multiple universities in the US suggested an association between exposure to BPA and coronary artery disease. 

There are governmental suggestions for levels which shouldn’t be exceeded when it comes to this chemical, but with growing evidence of potential harm, and at lower levels, the consensus is growing that we shouldn’t have any BPA in substances we ingest. So how to avoid BPA? It may be hard to avoid completely, but you can first of all look for labelling that states a product is BPA free. Use glass, porcelain or stainless steel containers for hot foods and liquids instead of plastic containers. Most aluminum cans or bottles have linings that contain BPA, while steel bottles or cans do not. Plastics with BPA are generally hard, clear, lightweight plastic. They will have a number seven recycling symbol on the bottom or side. If you do happen to use these in your home, don’t place these plastics in the dishwasher or microwave. Be sure to replace them (preferably with BPA free versions) if there are any scratches or dents, as the BPA can leach out here as well. Last but not least, reduce your use of canned foods since many cans can be lined with BPA. That’s not to say you should never have canned foods, but by choosing more fresh or frozen you’ll likely be consuming lower processed and more wholesome foods, and nix some of that excess sodium too. 

As seen in The Telegram September 24, 2012
 

Eating to Prevent Alzheimer’s Disease

There are many myths surrounding Alzheimer’s disease (AD). One of the biggest is that it’s a normal part of aging. Another myth is that there is little we can do to prevent it. In reality, age is certainly the strongest known risk factor for Alzheimer's disease, but it isn’t to say that most people develop the disease as they age. In reality, most do not. Like most other conditions and diseases, genetics does play a (small) role, but with AD we can reduce our risk by eating right, exercising, staying mentally and socially active, and managing stress. Following a brain healthy diet is the way to go.

What’s good for the heart is good for the brain. By living well to reduce your risk of heart disease, you can lower your risk of Alzheimer’s disease as well. Try and maintain a healthy body weight. Studies have found that those who are obese in middle age are twice as likely to develop AD later in life. When it comes to what to eat, consume a heart-healthy diet low in ‘bad’ saturated fat and cholesterol. These two fats can clog arteries and like obesity, are associated with a higher risk for AD. To reduce consumption avoid full-fat dairy products, and decrease intakes of red meat, fast food, fried foods, packaged and processed foods. Get plenty of ‘good’ omega-3 fats. Evidence suggests that omega-3 fatty acids may help prevent AD and dementia. Food sources like the cold water fish: salmon, trout, mackerel, char and sardines all contain a brain boosting chemical called DHA. It’s arguably the most important ingredient for mental health. Some studies have shown low levels of DHA to be linked with smaller brain size and increased risk for Alzheimer’s. One of the easier ways to eat heart healthy might be to follow a Mediterranean style diet. A diet rich in fish, nuts, whole grains, olive oil, and abundant in produce. It’s generally low in the ‘bad’ fats and high in the ‘good. Recent studies tell us sticking with this kind of diet is associated with slower cognitive decline, reduced risk of AD and decreased risk of death in Alzheimer’s disease patients. Don’t forget to treat yourself to the occasional glass of red wine and square of dark chocolate, healthy bonuses to a Mediterranean style of eating.

Eat brightly colored fruits and vegetables to maximize protective antioxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of a brain protective regimen. Both blueberries and spinach, among many other foods, have been associated with enhanced cognitive and motor function. Citrus, especially the peel is currently being heavily researched for its ability to tackle brain lesions and plaque – the kind that have been associated with Alzheimer’s disease. What to do with that peel? After washing, grated orange peel can make be a nice addition to baked fish, muffins and breads, and homemade blueberry desserts.

Enjoy daily cups of tea. Regular consumption tea may enhance memory and mental alertness and possibly slow brain aging. Drinking at least three cups daily has proven benefits. Coffee too, although not as powerful as tea, can be of benefit. Just don’t forget the reduced fat milk. Poorer cognitive function and increased risk of dementia have been associated with a lower consumption of milk and dairy products.

 

 

 

 

 

 

Supplemental nutrients such as vitamins B, C, E, gingko biloba, and selenium and foods like coconut oil and green tea have mixed findings when it comes to preventing AD. The bottom line is always choose food first. That being said, it’s all about balance. Just because spinach has been linked to enhanced cognition doesn’t mean we should all become Popeye and eat nothing but spinach all day every day. Include spinach along with various others foods to ensure all possible disease fighting nutrients for optimal nutrition and brain health.

You’re never too old to improve brain health, and you’re never too young to start.

As seen in The Telegram September 17, 2012

Curiosity Didn’t Kill the Cat

Remember a few weeks ago when I talked about nutrigenomics and personalized nutrition recommendations based on your genetics? Well, my curiosity got the best of me and I decided to order a kit, spit in a tube and send it away to Toronto to have my genetic code tested. I never really gave digging into my genetic tree much thought before now, but after some quick though decided I would rather know about my risk for chronic disease sooner rather than later. Sure it was a little nerve wrecking, not knowing what to expect, but looking back I’m glad that I gave it a go. The test examined for genetic variants (or changes in genes) that could place one at higher risk for heart disease, stroke, cancer, type two diabetes, and obesity. Truthfully, my results surprised me. Conditions which I assumed I would be higher risk for I wasn’t actually at risk for (heart disease and too much caffeine), and where I thought I would be fine, well of course I was at risk (type two diabetes). I don’t consume that much caffeine as a rule, but sometimes I feel the effects of too much caffeine, like jitteriness when I drink more coffee than I should, and so logically assumed I might be a slow metabolizer of caffeine. (Remember in the last nutrigenomics article I talked about how these individuals are at higher risk for adverse heart health when consuming more caffeine). It’s true what they say about when you ‘assume’, i.e. make a ‘blank’ our of ‘u’ and ‘me’. I metabolize caffeine just fine, but I do have an elevated risk for heart disease, stroke, and type two diabetes.

The test said I’ll be at a 180% increased risk for folate deficiency if I have a low folate intake. Apparently I’m not alone either, as 66% of people are in the same boat. It’s a big deal because low blood levels of the B vitamin, folate have been associated with risks for heart disease and stroke. Even though you and I could have similar dietary intakes I just don’t utilize dietary folate as well, and therefore could be at risk for deficiency. What to do? I’ll try and be conscious to eat more good sources of folate including chicken liver, edamame, lentils, spinach, asparagus, chickpeas, black beans, avocado and sunflower seeds.  So what else did my genes tell me? Also in terms of heart disease, I’m prone to having a 25% increase in my triglycerides (bad blood fat) with a low omega-3 (good) fat intake. Omega-3 fats, like those in fatty fish such as salmon, herring, anchovies, mackerel, trout and tuna, have been associated with reduced risk for heart disease. Most people don’t eat enough of these omega-3 fats, and unfortunately for me, the research on genetics says with my genes doing so can make the bad blood fats worse. Who knew? Again, about 50% of people have this genetic alteration too, so it’s not that uncommon. From here on in I’ll be sure to eat good fats daily through more fatty fish, or other sources like ground flaxseeds, walnuts, canola and soybean oils, or as last resort a liquid or capsule supplement.

There is a 36% increased risk for me to develop type two diabetes especially when I consume low amounts of whole grains. Whole grains are low glycemic index carbohydrates that have more fiber than refined grains. They also have a ton of essential nutrients as well, and have been shown to reduce the risk of several diseases including, type two diabetes. All in all, increasing my whole grain consumption can help reduce my risk. Instead of white bread, rice and pasta I’ll ensure to have 100% whole grain bread, brown and wild rice, quinoa, cooked oatmeal or 100% whole grain cereal in my shopping cart.

So curiosity certainly doesn’t kill the cat, in fact; it could even save its life. It’s important to get informed about your health and how you can make your own personal steps to prevent disease. Equally as important is to not be afraid. Whether that’s through something drastic like getting your genetic code tested, or even picking up a different vegetable in the grocery store to try. Regardless of your genes being ‘good’ or’ bad,’ the things we can modify, like diet can play a significant role in reducing the risk for many of the chronic conditions us Newfoundlanders and Labradorians predominantly encounter.

As seen in The Telegram September 10, 2012

A Busy Parent’s Survival Guide for Back to School Lunches

Back to school can be both a happy and stressful time for parents. From gathering school supplies, organizing kids and schedules, homework, and finding the time to pack nutritious school lunches, there is a never-ending list of things to do. Although some parents may beg to differ, equipping kids with a yummy healthy lunch really doesn’t have to be difficult. As a guide, you can follow the guidelines our schools are using in terms of making healthier choices, aka the school food guidelines (found here http://bit.ly/Ov21w6). Supplement that with the packing lunches from home tips below, and back to school lunches can be a mere walk in the park.

We can learn about how and what to pack for school lunches by following what our schools are currently doing. Whether you already know this or not, Newfoundland and Labrador have been pioneers in food and nutrition policy for quite some time. Before confederation, we initiated calcium fortified flour, and since then we’ve been a leader in having vitamin C added to evaporated milk and more recently adding folic acid to flour. Our work on school food is really no different. With our school food guidelines we have been monitoring the amounts of not-so-healthful nutrients in school foods, such as saturated and trans fats, sodium and added sugars since 2006. In addition foods higher in calcium and iron - two things kids and adults both often don’t get enough of, are emphasized. School lunches in the US seem to be following suit are going to get a little more regimented and a whole lot healthier this year. For the first time ever, lunches in the US will now include calorie and sodium restrictions in addition to food group suggested servings based on student grade. Simply said, modelling healthy foods and habits at school and child care setting is important as it shows kids how to plan, shop and prepare healthy foods that can affect life-long eating habits.  This can be done equally successfully at home too.

If you’re packing a lunch from home, in addition to keeping foods high in whole grains, low in saturated and trans fats and sugar, keep a few things in mind. With any aspect for living healthy,  it helps to plan ahead. Healthy eating especially so. For lunch, plan to have at least three of the four food groups. Let’s say you have an eight year old son. A balanced lunch should look like one to two servings of vegetables and fruit (say 1/2 cup of carrots and an banana), one serving from the grain products (1/2 a whole wheat pita), a half to one full serving of milk and alternatives (carton of milk) and half a serving of meat and alternatives (1/4 cup of tuna in pita). The rest of the servings he’ll need throughout the day can be eaten at snacks and the other meals at home. Give kids a choice. Would you like peaches or pears? Yogurt or a cheese string? This can help give them ownership over creating their lunch, help ensure they’re getting needed nutrients, and decrease the liklihood of that item being recycled from the lunch bag later on. Think outside the sandwich too. Make extra servings of supper the night before and use these for lunch. Try using the table, or better yet have your kids do so, to mix and match lunch ideas for your kids. Just remember to pick something from each group. Last but not least be a role model. Don’t pack a Hungryman for yourself and a sandwich for the kiddos. Kids want to eat what others are eating, be it with friends at school or with you at the supper table.

As seen in The Telegram September 4, 2012