Daily Health Bits

By Cindy Burreson 

Female athletes such as ballerinas or track participants could be at risk for several health problems such as low bone density and abnormal vascular function according to a new study.  Because these athletes are exerting more energy, but not necessarily eating enough calories to support it or overstressing their bodies, they can develop eating disorders, dehydration, and the cessation of menstruation and other conditions which can lead to additional medical problems.  In the study I read, done on a group of young ballerinas, thirty-six percent of the group had disordered eating habits and 77 percent were in a calorie deficit. Twenty-seven percent were currently amenorrheic, 23 percent had low bone mass density and nine percent were taking birth control.  Arterial ultrasound measurements revealed that 64 percent had abnormal artery dilation in response to blood flow.  It is a catch-22 that being athletic is seemingly healthy, but sometimes the things one does to their body to achieve overall success in athleticism is counterproductive.  As a parent, if your children are involved in sports, encourage them to have healthy diets and exercise programs. 

Source: 

Posted by Cindy Burreson at 06:33 AM | Permalink

by Derek Burreson

The FDA blasts the cereal maker, General Mills, because of their claim that Cheerios can “lower cholesterol 10 Percent in a month” which makes it a drug. The agency has been increasingly clamping down on many companies that connect their products with treating, curing or preventing diseases.
The advertising and labeling guidelines for natural products are very specific by the agency although it may seem that every health malady now falls under the guise of a “disease”. General Mills may not have thought that “lowering cholesterol 10 percent” fell under the category of a disease claim, but the health products industry has not been helped by companies that have made wild disease claims about their products that prompted the FDA to crack down.
More than likely the cereal maker will have to modify their message a little to come into alignment with the labeling laws and everything will be fine. No prescription needed to eat your daily bowl of Cheerios.

Source:
http://wcbstv.com/health/cheerios.general.mills.2.1007986.html

Posted by Derek Burreson at 10:13 AM | Permalink

by Cindy Burreson

 But....we may also scream at it's effects on our waistline!  Ice cream is a seemingly logical treat in the summer months, but have you ever really taken a look at your favorite ice cream's nutritional contents (or lack thereof)?  Don't be fooled by key marketing words like "organic, healthy ingredients, hormone-free, dairy-free", etc.  Just because an ice cream is ANY of those things, doesn't mean it isn't full of fat and calories.  For example, half a cup of the ever popular "Chubby Hubby" by Ben & Jerry's, contains over 1/3 of your RDA fat intake.  Eat too much of that this summer, and you could be wearing a sash bearing that title!  Many ice creams contain the equivalent of eating an entire fast food meal, so be aware of what you are consuming.  An alternative to traditional ice creams is making homemade Popsicles using fresh fruit juices; they cool you off and are better for you!!! 

Posted by Cindy Burreson at 09:52 AM | Permalink

Posted by Derek Burreson at 01:45 PM | Permalink

My sister actually brought this topic to my attention after viewing the newest ad campaigns running on tv from the Corn Refiners Association claiming that high-fructose corn syrup isn't as BAD as once thought.  So, I decided to do a little research because, though there are so many nutrition trends, this is one, that has had much ado about the negative health effects for a long time.  High fructose corn syrup is a sweetener and preservative used in many processed foods.  It is made by changing sugar in cornstarch into fructose.  Several theories blame the increased consumption of high fructose corn syrup for the increase in obesity, diabetes and high cholesterol.  The new ad campaign is a little misleading, first of all, because it claims that high fructose corn syrup is a "natural" product.  High fructose corn syrup is not found in nature; it is a chemically converted product.  Nutritionist Marion Nestle has written that biochemically, high fructose corn syrup is about the same as table sugar; both have about the same amount of fructose and calories.  So, what is the answer?  Only more nutritional studies will reveal the truth, but it is a truth that most Americans eat way too much of ANY sugar, which is unhealthy.  So, making a concerted effort to limit your consumption of high fructose corn syrup and other sugars may benefit most everyone.  Read your labels, because there are hidden sugars in almost everything we consume. 

Source: www.time.com/time/printout/0,8816,1841910,00.html and www.mayoclinic.com

Posted by Cindy Burreson at 09:34 AM | Permalink

Many of us know that eating several meals throughout the day is best for maintaining weight, energy and healthy eating habits.  So, often times, we turn to snacks to fill our bellies in between our main meals.  Research shows that people actually consume more high-calorie snacks when they are in small packages than large ones. And smaller packages make people more likely to give in to temptation in the first place.  If a snack is in a larger package, it is not only less "portable", but also perceived as contributing to overeating.  Once again, marketing efforts are successful in toying with our brains.  Think about it; if there was a small package of cookies or chips, rather than a whole bag, you may be more likely to have an "innocent indulgence".  So, make sure that when you are thinking about your snack choices, you are making healthy decisions and not just convenient ones!

University of Chicago Press Journals (2008, August 24). Snacks In Small Packages May Lead To Overeating. ScienceDaily. Retrieved

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Researchers have shown that chocolate contains a chemical called oxalate, which may inhibit calcium absorption.  The study showed that women who indulged in chocolate every day had lower bone density which is a precursor to osteoporosis.  So, to counteract these effects, if you are a chocoholic, (or even if you're not) make sure you are getting at least 1000 mg. of calcium a day through a supplement, lowfat dairy products or dark leafy greens.  My favorite calcium is Bone Up by Jarrow.  It contains the form of calcium called hydroxyapetite which is one of the most easily absorbed by the body.  It also contains Vitamin D and folic acid among other things.  They also make a vegetarian formula, an herbal formula and Ultra Bone Up. 

Source: Shape Magazine May 2008.

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It is good to know that chocolate contains ingredients beneficial to health. However, it does not necessarily mean you should eat more chocolate products. Chocolate bars and candies are often high in fat, sugar and calories. Moderation is always the key - having a decadent piece of chocolate once in a while is not going to harm your health, either. If you have a choice, choose dark chocolate for its higher flavonoid content!

Posted by Cindy Burreson at 10:02 AM | Permalink

We've been told time and again to limit the intake of sugars in our daily diet.  So does this mean we have to limit the amounts of sweet fruits and vegetables like oranges, carrots, and corn?  There are two different kinds of sugars, naturally occuring sugars and added sugars.  Naturally occuring sugars are those found from Mother Nature, such as in fruits and vegetables.  These natural sugars do not raise your risk of diabetes in the same way that added sugar does.  Plus, fruits and vegetables are obviously chock-full of vitamins, antioxidants and minerals.  Added sugars, on the other hand should be limited to less than 10% of your total daily calories according to the World Health Organization.  That equals between 40-45 grams a day.  If you look at the ingredients on the foods you eat, look for the following words: added sugars, brown sugar, corn syrup, corn sweetener, dextrose, glucose, high fructose corn syrup, invert sugar, malt syrup, molasses, sucrose and sugar.  These are considered added sugars and should be limited.

 Source: Prevention Magazine

Posted by Cindy Burreson at 07:30 AM | Permalink

One of my dream trips would be to visit the Garlic Festival in Gilroy, California some day.  I can't imagine being surrounded by garlic in all different types of recipes and concoctions.  I LOVE garlic!  Not only does garlic taste good, but it's really good for you too!  AND you don't have to suffer from garlic breath in order to take advantage of it's health benefits.  Several companies make garlic in capsule form and are odorless and tasteless.  So, what does garlic do in the body?  Garlic is a healing herb with antioxidant properties, protecting against oxidation and free radicals.  The sulfur and hydrogen compounds in garlic are potent chelators of toxic heavy metals in the body, binding with them so they can be excreted.  Aged garlic extract reduces blood cholesterol levels, thus lowering the risk of heart attack, provides protection from heart disease by preventing clots that can lead to heart attacks and strokes and helps lower high blood pressure.  Garlic is effective against fungal infections and as an immune system booster. Aged garlic supplements provide a greater concentration of garlic's beneficial compounds and can be found at your local health food store.  If garlic is not already a part of your regimen, perhaps some of it's benefits will persuade you to include it. 

 Source: Prescription for Nutritional Healing Fourth Edition

Posted by Cindy Burreson at 11:28 AM | Permalink

Starting with Thanksgiving, our calendars begin to fill up with COMMITments and time seems to fly by.  We are surrounded by favorite and not-so-favorite relatives, uncomfortable situations, long hours and too much food.  So, how, among all of these things, does one stay sane?

The number one best rule is "Don't sweat the small stuff!"  Find humor in the events and people around you.  If you don't get all of your presents wrapped, put them in bags!  If you don't bake ten side dishes for Thanksgiving, everyone will still be in awe of the six.  If one of your relatives drives you up the wall, avoid them, or kill them with kindness.  YOU are in control of your emotions and the ability to manage your stress.  So, this Thanksgiving, remember the REAL reasons for the holidays, and enjoy your family and friends and forget all of the meaningless baloney that takes over our minds sometimes.  Have fun!!

Posted by Cindy Burreson at 02:39 PM | Permalink

So, Thanksgiving is typically the beginning of the holiday gorgefest...so, how can you make smarter choices when eating on Turkey Day?  Glamour magazine did a comparison that I thought I would share with you, so we can all make better selections on Thursday.

Sweet Potatoes vs. Mashed Potatoes- Mashed potatoes (which I prefer anyway) have about 200-300 fewer calories because sweet potatoes often have SWEET stuff like butter, honey, syrup, marshmallows, etc.  I make a healthier version of mashed potatoes, using about half of the butter and milk, and putting in a little cheese and garlic.

Turkey gravy vs. Cranberry Sauce- Gravy only has about 80 calories per 1/2 cup, whereas cranberries have about 180. 

Ham vs. Turkey vs. Prime Rib- Turkey is the best choice. (Wow!  All of my favorites!) Skinless white meat only has 193 calories per 5 oz serving, and dark meat has about 260.  But ham and prime rib have 340 and 400 calories respectively.  Prime rib also has about four times the amount of fat that turkey does!

Pumpkin pie vs. Apple Pie vs. Pecan Pie- Pumpkin pie is the best of the three with only 270 calories per slice, apple has 350, and pecan has a whopping 700 calories!!!!  Personally, I'd forgo dessert and eat more turkey!!

So, this Thanksgiving, make better choices, and you will feel better and look better for Black Friday!

Posted by Cindy Burreson at 08:56 AM | Permalink

In our efforts to maintain weight and eat healthy, we sometimes forget a very important factor; serving size.  Have you ever looked at the nutritional panel on your favorite foods and drinks to find that you are consuming MUCH more than you think? For example, we have low-sugar ice cream in the freezer, and the regular 1.75 quart container yields 15 servings!!!  A box of cereal yields 14!  Americans are notorious overeaters, but if you really pay attention to serving sizes, you can make a difference in your nutritional efforts, and recognize one of the reasons society has gained so much weight!  Here are serving sizes according to the USDA's standards:

• Fresh or cooked vegetables- 1/2 cup or a rounded handful
• Raw or leafy vegetables- 1 cup or the size of a baseball
• Fresh fruit- 1 medium piece or the size of a baseball
• Cooked or canned fruit- 1/2 cup or a rounded handful
• Bread- 1 slice
• Ready to eat cereal- 1 ounce but check the label
• Cooked cereal- 1/2 cup or a rounded handful
• Cooked rice or pasta- 1/2 cup or a rounded handful when cooked
• Cooked fish or meat- 3 ounces (4 oz if raw) or the size of a deck of cards
• Cooked dried beans- 1/2 cup or about a rounded handful
• Nuts- 1/3 cup or about a level handful
• Cheese- 1 1/2 oz. or the size of six dice

Pay attention to the above guidelines and always check nutritional labels to understand the serving size as it pertains to a particular product.  Next Tuesday I will follow up this article with photographic evidence of how serving size is skewed in my own life.  VERY interesting....

Source: Prevention's Ultimate Guide to Women's Health and Wellness

Posted by Cindy Burreson at 05:20 AM | Permalink

Back in August, I wrote an entry about the benefits of antioxidants.  Many of us have heard that blueberries and blackberries are high in antioxidants, but there are some other fruits, vegetables, nuts and even spices that have high levels of antioxidants too.  According to a new USDA study, which researchers say is the largest, most comprehensive analysis to date of the antioxidant content of commonly consumed foods, they analyzed antioxidant levels in over 100 different foods, including fruits and vegetables. In addition, the new study includes data on spices and nuts for the first time.

Among the fruits, vegetables and nuts analyzed, each food was measured for antioxidant concentration as well as antioxidant capacity per serving size. Cranberries, blueberries, and blackberries ranked highest among the fruits studied. Beans, artichokes and Russet potatoes were tops among the vegetables. Pecans, walnuts and hazelnuts ranked highest in the nut category.

Although spices are generally consumed in small amounts, many are high in antioxidants. On the basis of antioxidant concentration, ground cloves, ground cinnamon and oregano were the highest among the spices studied.

So, consider adding these foods to your diet, if you are trying to increase your antioxidants, or use an antioxidant or fruit and vegetable formula to supplement.

Posted by Cindy Burreson at 10:59 AM | Permalink

We've all been there....you're eating something and drop it and yell out, "5-second rule!"  Among understanding five-second-rule followers, that is an acceptable time frame for consumption of said dropped item.  But, scientists wondered if there is indeed any validity to this rule.  They found that if you dropped food in a place harboring bacteria like E. Coli or the like, any contamination would happen instantaneously.  In today's sanitized environments, however, the chances of dropped foods landing in germ-infested areas are very small.  And even when a few stray germs latch onto food particles, the human body's defense system can easily fight them off. 

So, if you've been a proponent of the 5-second rule your whole life, now you know the "risks" therein...you are now enlightened and can make the decision for yourself.  I, myself, may switch to the 3-second rule!

Source: Science Daily

Posted by Cindy Burreson at 10:14 AM | Permalink

Today is Family Table Day, and for some of you, remembering the last time you sat down to eat dinner as a family may be rather difficult.  These days, most people eat on the run or whenever they want to instead of as a family unit.  I remember as a kid, dinnertime was family time.  My mom, sister and I sat down as a family and talked about our days at school and work and watched Wheel of Fortune and Jeopardy.  It was our hour together and this fast-paced world, and it did more good for us, then I imagined at the time.

According to an article in Science Daily, eating together as a family during adolescence is associated with lasting positive effects on dietary quality in your adulthood.  Researchers in a study at the University of Minnesota found that eating family meals together resulted in adults who ate more fruit, dark-green and orange vegetables and key nutrients, and drank fewer soft drinks.  Frequency of family meals also led to females eating more breakfasts as adults, and a higher intake of calcium, magnesium, potassium and fiber as adults.  Both sexes, who were accustomed to eating as a family, placed a higher priority on structured meals. 

So, tonight, gather your family and eat together.  You may realize that it opens up the lines of communication, encourages your family unit, and instills some good dietary habits that can last a lifetime.

Posted by Cindy Burreson at 10:41 AM | Permalink

As mentioned in my article about our detox, there is a HUGE difference in the taste of organic fruits and vegetables.  They are so much more flavorful!  But, do you know what organic actually means? 

If a product bears a "USDA organic" label, you are guaranteed that it's at least 95% free of pesticides, synthetic fertilizers and sewage sludge and that it hasn't been genetically modified or irradiated.  No hormones or antibiotics are allowed; animals must be fed organically-grown feed and have access to the outdoors.  While some experts have suggested that organic foods are healthier than conventionally-grown, the USDA doesn't support these claims. 

Source: Food Network; Your Guide to Organic and Other In-the-News Terms

Posted by Cindy Burreson at 10:12 AM | Permalink

We've all been victims of snack attacks, where you open a bag of chips, get preoccupied with something, and look down to see that the bag is half gone!  Well, according to an article in Women's Health, people eat significantly more when watching TV.  Researchers gave 45 subjects a bowl of potato chips for 5 minutes with no TV, and then in front of both Leno and Letterman monologues.  Participants ate 41.9% more chips during the Leno clip and 44.2% more while Letterman was on.  (Also proving to my husband that Letterman IS funnier than Jay! haha)  Apparently, watching TV while eating causes a distraction so you're less aware of smells, tastes and how full you are.  The more engaging the show, the more you may eat. 

If you are going to snack while watching TV, then measure out the exact portions before you hit the couch, and that way, when you're done, you're done.  Also, opt for healthier snacks whenever you can.

Source: Women's Health September 2007

Posted by Cindy Burreson at 10:30 AM | Permalink

My husband and I always seek to live in balance between work and play.  And we seek the same with our diets and exercise programs.  With summer coming to an end, we thought it was time to do a little detox on our bodies to clean up from our summer fun.  So, we agreed that for three days, we would eat only organic fruits and vegetables, natural fruit juices and tons of water with squeezed lemon to enhance the diuretic affect.  The only other things we would have was our protein powder, our vitamins and one luxury, coffee. (Don't forget, balance!) Here is our story of what happened:

Day 1- To prepare for the detox, we spent Sunday afternoon buying a whole bunch of organic fruits and vegetables from the health food store.   We started day one with a protein shake made with Naked Juice, protein powder and fresh strawberries.  We started our water intake and within minutes saw the diuretic effects.  We woke up late so this served as our lunch.  We snacked on celery and carrots and green apples, which if you've never had an organic Granny Smith, you don't know what you're missing!  In the afternoon, we went for a walk to get some exercise. Later that night, we were starving, and decided to have a cheese quesadilla, to ease into the detox, with low carb tortillas.  By the end of the day, we already felt better; like our livers were definitely being cleansed.  I had also prepared a drink containing apple juice, psyllium husk and slippery elm to gently cleanse the colon and we started to see some of the affects of that. 

Day 2-  We woke up and had a protein shake first thing before hitting the mountain for our favorite four mile hike.  Maybe it was the fact that it was 100 degrees out, or I wasn't eating normally, but I was really lagging.  I had no energy and stopped a lot of times on the way up to catch my breath.  But, I made it.  We came home and had the BEST cantaloupe ever for a mid-morning snack. For lunch, I made a wonderful, veggie-full salad with homemade salad dressing (you can find the recipe at http://biosintos.com/blog/healthy_recipes/).  We snacked on more fruits and vegetables throughout the day and felt really, really good.  For dinner, we broke the detox pact again and had a cheese quesadilla.  We drank two helpings of the colon cleanse drink and drank tons of water.

Day 3- Today started out as a TERRIFIC day!  We both felt better than ever!  I felt so "clean" that I was a little dizzy.  The last two nights we had some of the deepest and best sleep ever, and we woke up ready to tackle the world!  But then, I made an herbal tea containing the laxative herb buckthorn bark.  I guess I made it too strong, because IMMEDIATELY I felt dizzy and sweaty and I began vomiting and Derek started feeling queasy too.  He never got sick, but it was bad news.  If you decide to make a drink with buckthorn bark, make sure you heed my warning: start slow!  It can have some pretty drastic affects on the ole' body.  The rest of the day we continued detoxing and drinking our water and everything and then we ate a good dinner last night to conclude the detox. 

The amazing thing after doing this was how much better we felt with not having any sugar, soda, alcohol, fat, meat, etc.  You don't realize the effects these things have on you until you don't have them in your diet.  Detoxing is not only good for your body, but it's also a great first step to starting a new program or phase of fitness.  We feel GREAT today and are motivated to continue on our path to great health! 

Posted by Cindy Burreson at 09:41 AM | Permalink