Marilu.com - The Home of Marilu Henner's Total Health Makeover® » Articles – Health

Safe drinking water

blogger@marilu.com — Wed, 21 Jul 2010 09:46:24 +0000

Can you drink your tap water safely?

Coach Jan did a little research for the Viva la Vegan class (now in session). The EPA provides information about every public water system in the US. There are reports for many, and addresses so you can contact your water supplier if their water quality info is not available on the list. Also check the national rankings of water in markets of at least 250,000 population. It tells how many chemicals were found in each system. More than 300 chemicals were found in total! Yikes.

So should you drink water from the tap? You’ll have to make up your own mind after you get the facts, but consider these questions: How old are the pipes that deliver your water? How old is your house? If you can’t smell chlorine, does that mean it isn’t there? (Hint: NO!) Is chlorine toxic? (Hint: YES!)

Most bottled water comes from the same sources as city water – that is, it is not really any better than tap water. Check into water filtration systems for your tap, and filtered water pitchers for your fridge. It’s a small investment in your health.

Deadly BPA in canned foods

blogger@marilu.com — Wed, 14 Jul 2010 09:07:42 +0000

BPA, or bisphenol A, is ubiquitous. Simply put, just about anything you eat that comes out of a can — from Campbell’s Chicken Soup and SpaghettiOs to Diet Coke and BumbleBee Tuna — contains the same exact chemical.

The exposure to BPA from canned food “is far more extensive” than from plastic bottles, said Shanna Swan, a professor and researcher at the University of Rochester in New York. “It’s particularly concerning when it’s lining infant formula cans.”

BPA is the key compound in epoxy resin linings that keep food fresher longer and prevents it from interacting with metal and altering the taste. It has been linked in some studies of rats and mice to not only cancer but also obesity, diabetes and heart disease.
…
One scientist helping to lead the charge against BPA is Yale University physician, professor and researcher Hugh Taylor. His research has shown that the chemical alters the way genes react to estrogen, and could open the door for infants in utero to develop cancer much later in life.

“I tell my pregnant patients to avoid products containing it,” he said. “Even a fleeting exposure in pregnancy can cause lasting damage.”

The studies by Taylor are certainly eye-opening. They have shown that the chemical alters the way DNA operates, a process known as an epigenetic change.

On each strand of DNA a group of carbon molecules binds to receptors that help turn genes on or off. In the presence of BPA, though, many of those carbon molecules can be removed from DNA, and with them the switch.

Think of the carbon groups as a kind of lock, and the DNA receptors as a gate. When the lock is removed, the gate can swing open, greatly increasing the risk for estrogen to flow through later in life, interact with DNA and cause cancer.

“It has permanent, lasting effects,” said Taylor.

~ Ernest Scheyder, Reuters – full article here

Eat your vitamins

blogger@marilu.com — Tue, 06 Jul 2010 16:39:52 +0000

Vegetable-based supplements (like powdered green drinks) and water with added vitamins have become a big business. They’re everywhere, and their labels are loaded with health claims.

Before you spend money on those products, remember (because you do already know this) that no single supplement can replicate all the healthy components found in a variety of whole plant foods.

Vegetables, fruits, whole grains and legumes are packed with lots of healthful substances beyond vitamins, such as fiber, minerals and cancer-protective phytochemicals. Increasing your fruits and veggies can be almost as simple as popping a pill, be a lot more satisfying and is far more beneficial.

To get at least 5 servings a day (and really – you can get to at least 8 pretty easily) try these ideas. You won’t need to buy a special drink if you eat your vitamins the way nature packaged them – in food.

Add vitamin-rich veggies, like bell peppers, broccoli, carrots, tomatoes and spinach to salads, stir-fries, and soups.

Add cooked, pureed pumpkin or sweet potato to soups or stews as a thickener.

Take a bowl of fresh fruit to work each week (apples, pears, bananas, oranges) and snack from that instead of the candy dish or vending machine.

Pack raisins and other dried fruits, or dried fruit and raw nut mixes, in your purse, briefcase or backpack to keep you fueled with healthy foods.

Add shredded or finely chopped veggies to turkey or bean burgers, “meat”loaf or “meat”balls.

Serve fruit for dessert.

One supplement you may not get from a plant-based diet is B12, which is required for healthy nerves and blood. Get it in a multivitamin, B12 supplement or fortified cereals or soymilk, and some brands of nutritional yeast.

Put your teeth into it!

blogger@marilu.com — Mon, 05 Jul 2010 17:58:22 +0000

How old is your toothbrush?

If it’s older than 4 months, it’s time for a new one. Another option is to boil your toothbrush for 10 minutes to kill off the bacteria – but the bristles don’t last too much longer than 6 months anyway. Remember to switch out all the toothbrushes in the house.

When was the last time you flossed?

Why do we skip this simple step to better teeth? It’s so easy to floss, and it takes very little time. Flossing helps get rid of food particles between your teeth, and it also strengthens your gums.

You only get one set of teeth! Take care of them.

Photo by Sanja Gjenero

And speaking of moving… let’s talk fiber

blogger@marilu.com — Sat, 03 Jul 2010 18:09:02 +0000

Fiber is only found in plant foods. That’s why vegetarians, and especially vegans, often have a high fiber intake – which is a good thing.

Fiber provides many benefits, including cancer prevention, lower rates of heart disease, diabetes and obesity.

There are two types of fiber: soluble and insoluble. It’s best to have both kinds in your diet, but most foods contain both kinds, so it’s easy to do. Fiber type isn’t noted on food labels or recommendations, so just eat from both categories, and you’ll be fine.

Insoluble fiber * Not readily metabolized in your intestines and does not easily dissolve in water. It increases fecal bulk, and decreases intestinal transit time.
Good sources * all plants, especially vegetables, wheat, wheat bran, rye and rice.

Soluble fiber * Dissolves or swells in water and is readily metabolized in your intestines. Helps lower cholesterol and slow gastric emptying time (makes you feel full longer).
Good sources * beans, fruits, oats, guar gum, locust bean gum.

Most health authorities recommend 25-35 grams of fiber per day as a minimum. The average American eats 14-15 grams/day – and vegetarians get 2-3 times that.

Examples of fiber content (1 serving is generally 1/2 cup)

5 grams/serving * beans, pear with skin, raspberries, whole wheat spaghetti, bran cereal
3 grams/serving * apple with skin, blueberries, corn, orange, potato with skin, strawberries
2 grams/serving * banana, broccoli, mango, mixed veggies, oatmeal, whole-grain bread, peach

Increase your fiber intake slowly, and increase your water intake as well, to avoid constipation.

Antibiotics in meat are a “public health threat”

blogger@marilu.com — Wed, 30 Jun 2010 17:06:02 +0000

Need another reason to eat less meat? How about antibiotic resistance?

The Food and Drug Administration is urging meat producers to limit the amount of antibiotics they give animals in response to public health concerns about the drugs.

The FDA said antibiotics in meat pose a “serious public health threat” because the drugs create antibiotic-resistant bacteria that can infect humans who eat it….

Of greater concern, the agency said, is when producers use antibiotics on healthy animals to speed growth and reduce feed costs. The agency is also concerned about antibiotics that are given continuously through feed or water to entire herds or flocks of animals.

Reported at The Huffington Post. Read the complete article.

Do meat-based diets fuel depression?

blogger@marilu.com — Tue, 29 Jun 2010 16:50:10 +0000

From PCRM

Vegetarians have lower instances of depression, according to a new study in Nutrition Journal. Researchers looked at 60 vegetarians and 78 meat-eaters in the southwestern United States and found that vegetarians scored significantly better on standardized mood tests. The mood tests measured depression, anxiety, and stress and were compared to food frequency questionnaires.

Water, water everywhere

blogger@marilu.com — Tue, 29 Jun 2010 09:46:51 +0000

… So please get some to drink!

Did you know that your body is about 60 percent water by weight?

Some organs have an even higher percentage of water. Your brain? About 70 percent water. Your blood? Over 80 percent water. Your lungs? About 90 percent water.

Without adequate water intake, every system in your body slows down and becomes sluggish. It’s like those commercials for the oil that your car engine needs – when the engine oil gets sticky and gunky, your car breaks down. When your organs don’t get the water they need, they first start to take water from the less vital areas (like your skin, joints, bones, etc.) to supply the brain, heart, and other vital organs. Eventually, your whole body becomes inefficient and eventually breaks down.

How do you know you’re dehydrated?

First sign – thirst. Always drink water when you’re thirsty.

Other signs to look for –

headache
fatigue
confusion
loss of appetite
flushed skin
heat intolerance
light-headedness
dry mouth and eyes
lack of skin elasticity
stomach pains (can feel like hunger)
slower metabolism (leads to weight gain)

So drink water. We recommend half your weight in ounces each day, up to a maximum of 100 ounces per day. So if you weigh 200 pounds or more, drink 100 ounces of water a day. If you weigh 150 pounds, drink 75 ounces of water a day.

Give your stomach a break

blogger@marilu.com — Wed, 26 May 2010 09:36:55 +0000

Allow at least four hours to pass between your last meal and bedtime.

If you have any digestive difficulties, staying vertical after eating can help reduce your symptoms.

Besides it’s much easier to wake up refreshed and eager to face the day when you haven’t been digesting food all night while sleeping.

How to do it?

Clean up the kitchen right after dinner, then “close the kitchen.” Turn off the lights, and treat the whole room like you just can’t go in there.

If you have to have something, have a glass of water or a cup of herbal tea. It will only take a few days to get used to the new routine.

Pesticides linked to ADHD in children

blogger@marilu.com — Tue, 18 May 2010 16:55:47 +0000

Exposure to pesticides used on common kid-friendly foods — including frozen blueberries, fresh strawberries and celery — appears to boost the chances that children will be diagnosed with attention deficit hyperactivity disorder, or ADHD, new research shows.

Youngsters with high levels of pesticide residue in their urine, particularly from widely used types of insecticide such as malathion, were more likely to have ADHD, the behavior disorder that often disrupts school and social life, scientists in the United States and Canada found.

Kids with higher-than-average levels of one pesticide marker were nearly twice as likely to be diagnosed with ADHD as children who showed no traces of the poison.

~ JoNel Aleccia, MSNBC.com health writer
read the full article here

Of course pesticides are harmful. One of the Total Health Makeover® steps is to live using as few chemicals as possible because we just don’t know the long-term effects, even at low exposure rates, especially for children. Food without chemicals is a safer choice.

The experts in the article suggest buying organic and washing your produce.

Buying organic food * We know that family budgets don’t always allow for eating organic. And there are parts of the country and the world where organic foods aren’t readily available. If you have to make a choice, check here for information on when to choose organic versus conventional produce.

Washing your produce * You don’t need a fancy product to wash your produce. Thick-skinned fruits and vegetables (apples, citrus, potatoes, root veggies) can be scrubbed with soapy water and a brush or cloth, and rinsed thoroughly, or scrubbed with a little baking soda (as an abrasive). Delicate produce (salad greens, berries) can be soaked in vinegar water (about 1/4 cup inexpensive (white) vinegar in a sink full of cool water) and gently rubbed by hand. Wash before you peel to ensure you’re not just moving the pesticide residue. Peeling is not always required.