Kidney Chains and Links

Today marks five weeks since my father and I were wheeled into surgery at UCLA Ronald Reagan Medical Center, a memorable moment in the indelible experience of our kidney journeys.  Yesterday, both my father and I joined an auditorium of grateful kidney recipients and equally grateful donors to celebrate the 100th recipient in UCLA's program, launched in 2007.

We heard from the dedicated physicians and coordinator who have made this process their life mission to those who participated in the exchange. One young man whose father died during his transplant surgery went ahead with donating his kidney to save another.  A young woman who was the very first recipient celebrated with her father who was saved by her brave act.  A group of altruistic donors who had donated without a prior connection to a loved one or family member recieved awards.  We watched a screening of a documentary about paired exchange, "The Chain." Everyone in the room had a personal link to what we watched transpire on screen.

After the screening, I spoke with  Karen Willis, an altruistic donor whose selfless act started the chain described in the film, and her recipient, Joe whose ex-wife had donated her kidney as part of the exchange. I shared with Karen that as I faced my fears before my surgery last month, watching Karen describe her unwavering commitment to help a stranger propelled me forward in my journey.

Our coordinator Suzanne McGuire handed my father a letter from his donor, another altruistic donor in Michigan who was inspired to donate a kidney to save a life.  The young mother and my father have since spoken, shared family photos and stories, and an eternal bond. 

As my brother noted, she is now part of our family.

The almost hundred people who were part of a paired exchange and the tens of thousands across the country who have donated or received a kidney as part of this remarkable process share something much bigger than our individual chains.  We are linked in a way that words cannot describe.

Hillary Clinton once remarked, "It takes a village." 

My dad, brother and me, May 2013

Much love,

Beth

To read about Karen's experience and watch "The Chain," follow the link below:


http://www.takepart.com/article/2013/05/13/how-to-donate-a-kidney

Kidney Transplant Chains: The Story of a Father and Daughter

My dad and Me, 2009

October 29, I will be donating one of my kidneys to a recipient in Virginia. A few hours later, my dad will receive a working kidney from a donor in Illinois. Through the miracle of paired donor exchange, thousands of patients in End Stage Renal Disease are able to receive a live kidney

As of last year, over 93,000 kidney patients were on the waiting list to receive a kidney. Approximately 2,000 patients are added to the waitlist each month. Average wait times to receive a cadaver kidney may be from three to ten years. In the US, approximately 6,000 people donate a living kidney per year.

For patients with ESRD and other medical issues, a transplant is the only way to avoid dialysis, a time-intensive procedure in which kidneys are filtered several times a week. Patients on dialysis risk infections and have a lower life expectancy than those who undergo transplant.

When my father was told he needed a kidney transplant to avoid dialysis, we got to work. I set up a Facebook page looking for donors. My brother started the fairly intensive screening process but was unable to donate. I was next at bat.

Essentially, living donors must be healthy, between the ages of 18 and 70, and have decided to donate on his or her own accord. Donors must not have elevated blood pressure, cardiovascular disease, diabetes, HIV, or Hepatitis-C, and, of course, healthy, viable kidneys. Donors undergo a psych eval to ensure the donor is not being coerced or pressured into donating. Following several extensive medical work ups, including CT Scans, blood work, and a stress test, the donor may or may not be cleared to donate.

The second piece of kidney donation is blood or tissue typing and crossmatch. Certain blood or tissue types may donate or receive kidneys from a pool of other types. For example, those with AB blood type are a universal recipient. Crossmatching checks blood types and other factors, such as Rh. O is the universal donor. For my dad, type B, he could only receive from a donor with O or B blood types. Neither my brother nor I had a compatible blood type with our father.

Since I could not donate directly to my father, we were added to several donor exchange networks. Transplant centers throughout the country place patients without donors or with incompatible donors and non-directed altruistic donors on this list. (An altruistic donor is someone with no connection to any of the recipients.)

Thankfully, in short time, we had a chain of three pairs through the computer generated match up. When one patient in the first chain fell through, we luckily were placed in a chain of two pairs.

So, around 2 pm on Tuesday afternoon, I will be wheeled into the operating room at UCLA to donate one of my kidneys through a laproscopic procedure. My kidney will be flown to Virginia where my receipient will undergo transplant surgery. A donor in Illinois will undergo surgery in the morning. That kidney will be flown to LA where my dad will undergo surgery.

Through the miracle of technology and the incredible teams at UCLA and other transplant centers, my dad and my recipient will have the opportunity to live full lives.

For more information:

NY Times article about a kidney transplant chain

 

http://www.nytimes.com/2012/02/19/health/lives-forever-linked-through-kidney-transplant-chain-124.html?pagewanted=all

The Chain: A 2013 documentary short about altruistic donors at UCLA.
http://transplants.ucla.edu/body.cfm?id=112

Facing Down Fears

Last week, I drove through a narrow and windy rural route to meet a book importer at her home office. I hesitated as I approached a rather steep street. Should I continue on my path or return home?  I chose the former and spent a delightful hour chatting with the book importer at her charming residence. I left my appointment feeling proud I had faced down my fears.

In just a few weeks, I will be donating a kidney as part of a donor exchange program. I will share about the experience in the weeks to come.  The short version is my dad, in kidney failure, needs a kidney. Our tissue types are noncompatible so I will donate my kidney to a receipient in Virginia while my dad gets a kidney from a donor elsewhere. 

I've gone through rigorous testing to get this far. The ability to help my dad and another is a gift. Still, the surgery does come wrapped in a bow of some fear of the unknown. I've spoken with other donors, asked lots of questions. Information can be a powerful panacea for apprehensiveness but too much knowledge can fuel anxiety!

Life presents us with a surfeit of challenges, some of which scare the pants off us.  We need to take a deep breath and jump right in, like a kid contemplating the high dive.

Whether facing something like a first date or a job interview, a medical challenge or a life-changing event, we need to tap into our faith that we can handle what life brings.

Changes, no matter great or small, can bring fear. Making choices to pursue a healthier diet or exercise regimen may bring about a change in appearance and even your role with significant others. A health coach can help you navigate the feelings that come with these changes.  For more information, contact me at info@bethckramer.com or at Beth C Kramer, Health Coach on Facebook.

And remember, whatever challenges life brings, you can face them head on with faith in yourself and the support of loved ones who believe you can do it!

Sugar, Ah, Honey, Honey

Sugar.  Brown Sugar.  Honey.  Fructose. High Fructose Corn Syrup. Glucose. Honey. Molasses. Organic Cane Juice.  Fruit Juice Concentrate. Maple Syrup.

We haven't even gotten to those little pastel packets sprinkled on cornflakes, oatmeal, or in our morning coffee.

And the hidden piles found in processed food, from salad dressings and frozen dinners, spaghetti sauce and condiments to frozen confections and desserts.

The average American consumes over twenty-two teaspoons of sugar a day.  About 335 calories or the equivalent of a medium whole wheat bagel with two tablespoons whipped cream cheese, a large slice of Pizza Hut's Ultimate Cheese Lover's Stuffed Pizza, or a half-cup of Ben & Jerry's Chubby Hubby.

Researchers and nutritionists have been pointing fingers at sugar and its kissing cousins for a variety of health hazards, from high triglycerides and lower HDL or "good cholesterol," inflammation to a greater risk of diabetes.  High blood sugar levels cause the pancreas to pump out more insulin, promoting inflammation, which signals cells to multiply. Recent research connects high blood glucose levels, even in non-diabetics, with an increased risk of dementia.  Laboratory mice ice who consume a human equivalent of sugar show increased female mortality and lower fitness levels in males.

That seemingly innocent stuff in the sugar bowl or hidden in your fat-free salad dressing is a driver of obesity and diabesity (obesity + diabetes.)  Epidemic childhood obesity rates have paralleled the increased consumption of sugar-sweetened beverages.  In fact, soda, juices, and other sweet beverages contribute a lion's share of sugar calories.

Adding that extra three-hundred plus calories to our daily diets can pack on about a pound every ten days.  The empty calories found in sugar and refined grains contribute little of nutritional significance.  Sugar and "simple carbs" also enter the bloodstream quickly, pumping insulin into our bodies, leaving us hungrier than when we started. 

How can we lower our intake of sugar and friends?  Get your sweet fix from whole fruit, which provides vitamins and fiber.  Cut out sugared beverages, whether soda, fruit juices, or sports drinks.  Subsitute sparkling water, unsweetened iced tea, or water.  Fill your plate with vegetables and lean protein.  Choose moderate amounts of whole grains like brown rice, whole wheat pasta, or whole grain breads.  Step away from processed foods. 

Read labels. How can you figure out sugar calories on a label?  Multiply the number of grams of sugar in a serving by four. 

Limit your consumption of hidden sugars in foods like salad dressing and pasta sauces by making your own.  Oil and vinegar.  Homemade pasta sauces.  That way, you'll save some wiggle room for an occasional dish of your favorite Ben & Jerry's or a slice of your mom's apple pie.

A health coach can help you with a meal plan based on whole foods.  To schedule an information session, email me at info@bethckramer.com.

"No Consumer Could Reasonably Be Misled Into Thinking Vitaminwater Was a Healthy Beverage?"

　

“No consumer could reasonably be misled into thinking Vitaminwater was a healthy beverage.”

 

Straight from the legal briefs penned by parent company Coca Cola’s legal team.

When Energy Brands became a subsidiary of Coca Cola, Glaceau founder and CEO J. Darius Bikoff commented, “It’s a perfect match connecting the hottest active lifestyle brand with the full resources of the world’s best beverage company. To best understand today’s announcement, you really need to go out, buy a bottle of Vitaminwater and try it for yourself to see how well it works.”

 

Of course, we are judged by the company we keep. Or in this case, the company that signed on to help Biskoff expand his empire on a global scale.

 

Vitaminwater was in the news this week after U.S. Magistrate Judge Robert Levy gave the go-ahead for a class action suit brought by the Center for Science in the Public Interest back in 2009. The CSPI suit alleges marketing Vitaminwater as a "healthful alternative to soda is deceptive and violates FDA guidelines. Per CSPI nutritionists, "the 33 grams of sugar in each bottle of Vitaminwater do more to promote obesity, diabetes, and other health problems than the vitamins in the drinks do to perform the advertised benefits listed on bottles."

 

So, what's the scoop behind the popular thirst quencher?

 

I looked at the label for XXX, which I admit was my Vitaminwater Zero of choice before I got hip to the pitch. The "acai-blueberry-pomegranate" label announces the "power of triple antioxidants to keep you healthy and fight free radicals."

 

Sounds good. Except the ingredient list notes, "contains less than 1 percent juice. No acai. No blueberry. No pomegranate. The berry and fruit extracts may account for the vitamin C and polyphenols but enriching foods or beverages with supplements has not been proven to boost immune systems or much of anything else.

 

Nutrition experts note the benefits of antioxidants come from the thousands of compounds present together in a single peach or carrot. Not from a vitamin pill or fortified and enriched food.

 

Vitaminwater follows the sketchy path of a myriad of pharma-foods like the "cholesterol fighting" margarine and health food chocolate sandwich cookies posing as a fun substitute for a stalk of broocoli or bowl of steel cut oatmeal.

 

Processed foods and drinks won't provide the same bang as you'll get from eating a juicy summer peach from the farmstand or jewel-hued beets from the farmers market.

 

Follow the advice of Michael Pollan.

 

Eat food.

 

Mostly plants.

 

Not too much.

 

A health coach can help you transition from a diet of processed foods and takeout to meals highlighting whole foods. For more information, contact me at info@bethckramer.com.

 

 

 

 

 

 

 

 

 

 

A health coach can help you transition from a processed diet to one focused on whole foods. For more information, contact me at

info@bethckramer.com.

Boca Burgers, Chik'N Nuggets, and Corn Dogs, Chased by a Soy Latte: Healthy Options or Risky Choices?

Start your day with a bowl of Kashi GOLEAN cereal.  Twenty percent of your daily protein requirement.  Top with 1/2 c. of soy milk.

Starbuck's break.  Grande Vanilla Soy Latte.

Lunch on a Boca Burger with the works.  Steal a few fries from your friend's plate.

Grab a Luna Bar to fuel before your workout.

Dinner? Comfort food, millenium style.  Nuke some soy Chik'n Nuggets, barbecued ribs, or chili. 

Dessert? A bowl of soy ice cream.

A healthy day?  It's not like you're eating a quarter pounder or Haagen Dazs.  People in Japan and China eat lots of soy.  Incidences of breast cancer and other western diseases are lower there, right?

Well, yes.  And no. 

See, the traditional Asian diet includes small amounts of fermented soy from sources like miso, tempeh, soy sauce.  More infrequent servings of tofu or edamame, those fuzzy green pods you snack on at the sushi bar.  Not the ubiquitous amounts of processed soy that has made its way into our food supply. 

Soy protein isolates, TVP or texturized vegetable protein, and soy derivatives are present in over sixty percent of the processed foods found in the typical grocery cart. 

Soy is big business. Between 1996 and 2006, soy has gone from a $300 million to $ 4 billion industry.  Our goverment, through the Farm Bill, subsidizes soy crops, making soy a cheap source of protein, oils, and even animal feed.  The company that produces Boca Burgers is now owned by Kraft Foods.  Or more specifically, the Oscar Meyer division.  As in B-o-l-o-g-n-a.  The proud inventor of the nutritional nightmare, Lunchables. 

The commodity and food corporation PR machine relied on pseudo-science to convince us soy isaflavones and phytoestrogens protect us against breast cancer and other diseases. 

Is soy a safe and health-promoting substitute for meat and dairy?  I'll give you the scoop. 

Just two glasses of soy milk a day can cause disruptions to the menstrual cycle. 

The Israeli Health Ministry issued an advisory against infant soy formula and the use of soy products for children under 18.  Australia and other countries have followed suit.

Soy's disruption of hormones, specifically estrogen, testosterone, and thyroid hormones, is particularly dangerous during infancy and puberty.  Because of infant's low body weight and other factors, soy formula provides the infant with as the effect of estrogen in five birth control pills.  The tremendous increase of soy in the typical American diet has been suspected of lowering the age of puberty due to hormone disruption in both girls and boys. 

According to OncoLink, the website of the University of Pennsylvania's Abramson Cancer Center, breast cancer survivors should limit soy intake to three or fewer servings daily.  The concentrated levels of isolflavones in processed soy, protein powder, and supplements may fuel the growth of breast cancer cells and may interfere with the effectiveness of drugs like Tamoxifen. 

In addition to isoflavones, processed soy contains a number of other potentially harmful substances.

Glyphosate: Or Roundup.  Toxic weed killer.  Over ninety percent of non-organic soy crops in the US are genetically modified to withstand high amounts of herbicides and pesticides.  Animal studies and statistics have linked GMO crops to an increase in a number of health conditions from dietary problems to autism, infertility, cancer, autoimmune diseases, and a number of other health problems.

Phytic Acid: Interferes with absorption of calcium, magnesium, copper, and zinc.

Trypsin Inhibitors: May cause problems with protein digestion and pancreatic issues.

Goitregens: Interferes with thyroid hormones, possibly linked to hypothyroidism and thyroid cancer. In infants, may be associated with autoimmune thyroid disease.

Hemagglutinin: May cause changes in red blood cells, which can interfere with oxygen absorption.

Synthetic Vitamin D: Soy milk is generally forified with the toxic Vitamin D2.  The synthetic Vitamin D increases the required amount of Vitamin D needed to promote health.  Many Americans are deficient in Vitamin D due to decreased exposure to the sun, in part due to increase use of sunscreen.

B 12: The B12 present in soy products is not absorbed by the body, increasing the required amount required for optimal health.  Many vegans with soy-based diet are B12 deficient.

Protein Denaturing: High temperatures present in soy processing create toxins such as lysinoalinine and nitrosamines.  Nitrosamines or nitrites are a highly carcinogenic compound found in processed meats.

MSG: Commonly associated with Chinese food, MSG is a neurotoxin linked with many medical problems in those who with a sensitivity.  MSG is a byproduct of soy processing.  Additional MSG is added to processed faux meat products to mask soy's taste.

Aluminum and Manganese: High levels of aluminum in soy left over from the processing are toxic to kidneys and the nervous system.  Manganese is associated with metabolic problems in infants.

The bottom line?  Avoid soy in its processed state.  The further foods appear from their natural state, the more processed they are. Fortifying processed food to return some of the nutrients found in the natural state does not positively impact health.

Filll your plate with a variety of vegetables and fruits, lean proteins.  If you're a vegetarian, choose protein sources like legumes, seeds, eggs, and dairy. 

A health coach can help you develop and follow the optimal diet for your body type and needs.  Contact me at info@bethckramer.com.

French Fries of Summers Past: Seasonal Food Cravings

That tangy and smokey whiff of barbecued chicken wafting from your neighbor's grill.  A thick, juicy cheeseburger with a slice of tomato, avocado, and Thousand Island on a pillowy bun.  Corn on the cob, dripping with butter.  This year's fried favorite from the county fair.  A double scoop of your favorite flavors dripping down the cone or a chocolate-covered treat from the Good Humor Man, if they still exist!

Summer brings nature's bounty of fruits and vegetables.  That perfect peach or handful of cherries.  A tomato fresh from the vine.  Watermelon juice dribbling down your chin.

Along with the variety of fruits and vegetables, summer's less healthy temptations lure us with memories of carefree days spent at the beach, pool, or lake.

For me, the smell of french fries brings me back to an afternoon treat at Preakness Valley Swim Club.  Flank steak on the grill reminds me of family barbecues.  What's your favorite summer treat?

Whether during  the dog days of summer or the Thanksgiving through New Year's feasting season, you can fit in indulgences while still fitting into your skinny jeans.  A number of dietary studies point to overly restrictive dieting leading to binges.  Anyone who has ever followed up an extreme weight loss diet with a pint of Ben & Jerry's, pan of brownies, or pizza with everything can attest to that.

So, this summer, enjoy that hot dog or burger and a beer at a friend's barbecue.  Choose a kids size scoop of your favorite ice cream.  Balance your favorite indulgences with plenty of salad, lean protein, and a piece of summer fruit. 

If you're caught in a diet/binge cycle, working with a health coach can help.  Contact me at info@bethckramer to set up a consultation.

What are Carbs and Should I Be Counting Them?

 

 



Let's play word association.

Carbs.

If you're a marathon runner, you're probably thinking of the traditional pre-race piles of spaghetti and garlic bread.

If you're a compulsive dieter, you may be thinking Dr. Atkins/The Zone/South Beach or some other variation.

Maybe you're reminiscing about The Food Pyramid or My Plate from your high school health class.

So, what are carbs?  Essentially, the nutrients in food can be broken down into proteins, fats or carbohydrates.  What kinds of foods contain carbohydrates?  Fruit.  Vegetables.  Grains.  Dairy products.  Foods with added sugars.  Carbohydrates are converted by the body into glucose, which fuels the body.

We have a love/hate relationship with the molecular structure containing carbon, hydrogen and oxygen.  Skip the bread basket and hold the bun.

Because we Americans love a shootout between the Bad Guy and the Sheriff.  Carbs are no exception.  So are carbs good, bad, or like most of us, a bit of both?

The quality of carbs depends on the glycemic load or how quickly the body converts the food into glucose or blood sugar.  A diet rich filled with high-glycemic load foods (with an index of 70 and above) has been associated with diabetes, heart disease, overweight, ovulatory infertility and colorectal cancer. 

How can I tell which foods have a high glycemic load?

The glycemic load of foods is dependent on a number of factors.  Processed foods in which the endosperm is stripped such as white bread or white rice have a high glycemic load.  Fiber slows down the conversion to glucose.  Ripeness of fruits of vegetables contributes to the glycemic load.  Ripe fruit or vegetables have higher sugar content.  The fat content of food also slows down the blood sugar spike.

Check out www.glycemicindex.com for a list of the glycemic index of over 1,700 foods.

Is the glycemic load index the bible by which we should base our "daily bread?"

Yes.  And no.

Sure, spreading that steaming roll from the bread basket with a layer of butter or snacking on a Snickers with its added fat will slow down the conversion of blood sugar but there are better options.

Harvard Medical School's Dr. Walter Willet advises long-lasting weight loss and health can best be achieved by eschewing processed grains and high glycemic load foods for whole grain options. 

Mom was right.  Start the day with a bowl of steel-cut oatmeal or a cold cereal with whole grains listed as the first ingredient.

Drop the hot potato.  The white tuber, which is America's most popular "vegetable" causes blood sugar to skyrocket.  Instead, substitute with brown rice, quinoa, bulgur, or millet. 

Be a bean counter.  Add beans to soups and salads.

Choose wisely.  Replace pasta with whole grain variations.  Order brown rice with your Kung Pao. 

And to borrow from Michael Pollan, Eat food.  Not too much.  Mostly plants.  Fill your plate with a variety of vegetables.  Leafy greens.  A rainbow of other colors. 

A health coach can help you learn to select healthier options and balance the role of food in your daily life.  Contact me at info@bethckramer.com for a complimentary consultation.

Protein Primer

"Too much.  Too little.  Just right." 

That's what Goldilocks pronounced about the porridge.  But, it applies to how much protein we need on a daily basis.  Most of us have attempted some variation of a protein rich, low carb diet, from Dr. Atkins to Dr. Dukan, South Beach to Paleo, and points in between.  While versions promoting lean proteins,healthy fats, and  plenty of vegetables are healthy, living on eggs and bacon, animal style double doubles, and 16 oz. Porterhouses is far from ideal.  Eventually, you'll be seduced by the allure of that bagel in the office breakroom, a few of your kid's fries, or a plate of pasta.  The pounds come back faster than a celebrity who resurfaces with a hit single after a stint in rehab. 

Restricting your diet to protein while limiting healthy carbs is an unhealthy option.  However,
Every cell, organ, and tissue in the human body contains protein and amino acids. Each day, protein breaks down and needs to be replaced. Some amino acids are created by the body. But, essential amino acids need to be replaced by eating protein. Getting enough protein is rarely a problem for most Americans. In fact, most adults eat too much protein, which may lead to weight gain and other health problems . Protein sources like meat, dark meat poultry, especially with skin, whole fat cheeses and dairy contain saturated fat. Leaner proteins like white meat poultry, fish, egg whites, quinoa, low fat Greek yogurt provide protein without the saturated fats. Still, getting the right balance of protein can be a challenge for vegans and vegetarians.

How much protein do I need? Protein should make up 10-35% of your daily calories.

Children, 9-13: 34 g

Girl Teens, 14-18: 46 g

Boy Teens: 14-18: 57 g

Women: 18 - 70 +: 46 g

Men: 18-70 +: 56 g

Pregnant or lactating women have additional protein needs, as do frequent exercisers or weight lifters.

How do I know if I am getting enough protein? The body most efficiently utilizes protein by eating smaller amounts throughout the day than a 16 oz. Porterhouse steak at one meal.

If I’m a vegetarian, do I need to combine proteins? Dietary theory used to support complementary proteins or combining incomplete amino acids in a single meal like rice and beans. Now, experts believe it’s the total throughout the day rather than in a single meal.

　

The challenge for meat eaters is balancing calories and saturated fat with protein. In other words, you want to get the most bang for the buck. For casual vegetarians, the risk is relying on cheesy main courses like pizza, mac and cheese, or quesadillas instead of high quality, low fat protein sources.

What are some good sources of protein?

Nonfat Greek yogurt is a powerhouse of protein. One cup of Greek yogurt provides 22 g of protein. Top with some antioxidant berries or add some dill for a vegetable dip.

Eggs are another good quality source of protein. One egg provides 6 g of protein. One egg white provides 3.6 g at 17 calories. To lower saturated fat, stick with egg whites or scramble one egg with a few egg whites. Chop hard boiled egg whites into a salad. Make a vegetable omelet for breakfast or dinner.

Quinoa, a seed that tops the list of the world’s healthiest foods, is a complete protein. One cup of quinoa provides 8 g of protein. Lightly cooked quinoa with lemon, olive oil, herbs, and chopped tomato and cucumber for a protein-rich version of tabouli. Serve stir fried vegetables over a bed of quinoa.

Cottage Cheese: Lowfat cottage cheese provides 15 g of protein per ½ cup. Combine with fruits or vegetables for a quick meal.

Cheeses like fresh mozzarella, parmesan, asiago, romano, or feta can be used to flavor dishes. Cheese should be treated more as a condiment than a main course.

Skinless, boneless chicken breasts provide 30 g of protein per 3.5 oz. Slice a grilled breast over a salad or add to a stir fry.

Fish can be another healthy source of protein with 22 g of protein per 3.5 oz. Avoid farm-raised fish, which may include antibiotics in feed. Farm raised salmon often contains dye to get its reddish hue while wild salmon gets its hue from its diet, which also contributes to the healthy fats.

What about soy? Fermented soy like tempeh and miso can be a healthy addition to a vegetarian diet. Soy products and soy-based derivatives should be limited. The process by which the soybean is converted to soymilk, tofu, soy cheese, veggie burgers, and faux meat variations make soy products a source of phytoestrogen, which may act as excess estrogen in the body. This could cause a risk to men and women, boys and girls. Additionally, over 90% of domestic soy is genetically modified, which may present additional risks. So, go ahead and dig into that occasional bowl of edamame when you’re out for sushi. Vegetarians can order an occasional Boca burger at a favorite burger restaurant. But, limit use of processed foods containing soy.

Dried beans, peas, and pulses like lentils are another good protein source with 7-10 g of protein per ½ cup. Add to salads, soups, stews, or chili. Combine with a dash of tahini, garlic, and lemon in the Cuisinart for white bean or traditional hummus.

Steal a page from the Goldilocks playbook.  Choose your proteins wisely.  Eat throughout the day.  And don't gorge on fatty steaks, cheeseburgers, or double cheese pizza. 

We all need support while changing our diet or balancing our eating behaviors.  Contact me at info@bethckramer.com for a complimentary consultation.


 

Calories: Quality Counts

Calories.  The amount of energy needed to raise the temperature of 1 kg of water by one degree.  Or those pesky numbers on that candy wrapper that can send you into a tailspin.

Consistently restricting calories doesn't work.  Nor does indulging in a nightly midnight buffet without the cruise.  Damned if you do.  Damned if you don't.

Do calories count and should we be counting them?

Essentially, 3,500 extra calories above our varying basal metabolic rate may add a pound of body fat.  Of course, there are other variables like stress, hormones insulin and cortisol.  But, weight gain and loss are kind of like banking.  Keep putting money in your account and you'll have hefty savings or in this case, an expanding waistline or back fat.  Keep withdrawing or spending, and you'll end up overdrawn or in shape for bikini season.

As I shared in my last blog, intermittent fasting, popularized by "The FastDiet" and "The 5:2 Diet," restricts calories to 500-600 one or two days a week.  The balance of days, anything goes.

Or does it?

I recently read a number of blogs posted by UK dieters who have dipped their toes into the feast or famine pool.  Essentially, most experienced the up and down rollercoaster ride of pounds lost and found when feast days were filled with binges on fish & chips, bangers, and ale.  (Substitute an extra cheese pizza, cupcake, and half a bottle of cabernet if you live on this side of the pond.) 

As Mr. Wagner, my Honors History teacher at Wayne Valley High School, used to paraphrase the post WWII political phrase, "There's no such thing as a free lunch."  You can't always have your cake and fit into those size 6 skinny jeans.

The quality of our calories counts as much as the quantity.  Some research does seem to point to health benefits of calorie cycling.  However, food choices do impact whether you'll lose, gain, or remain the same.

If you're going to give intermittent fasting a whirl, be sure to focus the salad days on, well, salad.  Leafy green vegetables, a small amount of lean protein like egg whites, Greek yogurt, or skinless chicken breast.  The feast days should include more of the same with room for some grains and and perhaps one daily indulgence like a glass of wine, slice of bread, or shared dessert. 

There's much more to food choices than calories on a label.  Schedule a complimentary consultation with me to get on the right track towards a healthier lifestyle.  E-mail me at info@bethckramer.com today!

The FastDiet or 5:2 Diet: Fact or Fiction?

For two non-consecutive days a week, you limit your calories to 500 a day for women; 600 for men or the approximate equivalent of a breakfast of one egg and a cup of strawberries, an iced tea or black coffee for lunch, and four ounces boneless, skinless chicken breast with one cup steamed broccoli plus 1 cup salad greens with lemon.  Five days, almost anything goes. 

Dream weight loss regime or dietary nightmare? 

Back in 2012, the BBC aired "Eat, Fast, and Live Longer," a documentary about intermittent fasting.  In the documentary, scientist/researcher Michael Mosley explored the benefits of an extremely low calorie diet on aging or specifically, levels of blood markers such as IGF-1, an insulin-like growth hormone, glucose, and cholesterol.  In lab conditions, mice put on a calorie-restricted diet experience about a 40% greater life expectancy than their counterparts who nibble at will.  High levels of IGF-1 seem to accelerate aging and age-related conditions.  In starvation mode, the body seems to switch from growth to repair mode.

Mosley followed up the documentary with "The FastDiet," a book that topped the UK's best-seller list and has become the diet du jour across the pond. The book, co-authored with journalist Mimi Spencer, has spun off a cottage industry of feast and famine titles, including the Cliff Notes version, "The 5:2 Diet" penned by fellow Brit journalist Kate Harrison.  British women's mags, tabloids, and a slew of recipe/meal plan books feature the One from Column A, Two from Column B approach to cut calories to 500 per day. 

Cycling between starvation mode and higher calorie days is hardly a new approach.  Anyone who's fallen down the rabbit's hole of disordered eating or eating disorders is likely well-versed in how to follow up a few days of binging with compulsive dieting and exercise.  Arguably, this plan may be more proactive than reactive. 

Consistently restricting calories is ultimately ineffective on several levels.  Cutting calories below what we need impacts hormone levels and can cause the body to lose muscle mass, both of which lower our set point and metabolism.  Denying ourselves whole food groups or limiting food choices can also set us up for binging, usually on simple carbs like that donut in the office breakroom or a pizza with everything ordered at midnight.  Conversely, changing up calorie counts may be an effective way to lose and maintain weight. 

So, are calorie cycling programs like "The FastDiet" and "The 5:2 Diet" effective, safe weight loss diets? 

Most health professionals support extreme calorie deprivation only under medical supervision.  Anecdotal documentation demonstrates an average 1-2 pound per week weight loss, a safe range.  However, like any dietary program, the execution is the most powerful indicator of success.  If low calorie days of lean protein and leafy greens are followed with higher calorie days of whole foods and not cartons of Ben & Jerry's or huge plates of pasta, the program may be help you get back into your skinny jeans, if you can make it through the lean days.

Learning to eat and move intuitively is the best approach to long-lasting weight loss and maintenance.  Any diet that starts and ends on a day ending in "y" probably won't lead to lasting weight loss.

Working with a certified health coach is a useful tool to learn the skills to eat for life.  Contact me at info@bethckramer.com for a complimentary health history and consultation to get you on the right path.

Counting Calories

Last week, as I waited for a prescription to be filled at the pharmacy, I noticed it by the counter.  When I first met it as a 14 year old high school student, it seemed to be a likely useful tool to help me fit into my Calvins or Jordache. 

A calorie counting booklet.  Essentially, a guide to just about every food or drink known to man.  Always an information junkie, I was on first name basis with the calorie counts of everything that might pass my lips.  A small peach? 35 calories.  Half a cup of 1 % Friendship Cottage Cheese?  90. In short time, the pocket sized booklet turned my world upside down as I spent hours sequestered in my bedroom, concocting ways to restrict my daily calories to no more than 500, topic to be covered in future blog.  Conventional dietary wisdom says 3,500 calories = one pound.  Cut out 3,500 calories or burn those suckers on the treadmill, and you'll lose a pound.  Indulge in a few midnight buffets on a cruise and your pants will be tight. 

Calorie labeling has become the darling of politicos and health professionals. New York City restaurants have been posting calorie counts in chain restaurants and establishments since 2008.  The labeling mandate is key to the Affordable Care Act of 2010. 

So, do calories count?  Does swapping out the afternoon 240 calorie Hazelnut Macchiato for 45 minutes on the treadmill at 4.0, 50% incline lead to six-pack abs or a bikini body?

Yes... And no.

Calories are units of energy.  I remember a seventh grade science experiment that involved burning a peanut over a bunsen burner to conclude the nut contained five calories.  It would seem logical that if we were to consume an additional 3,500 calories above what is required by our BMR  or basal metabolic rate, we will gain a pound.  Conversely, for each 3,500 calories restricted from our BMR, we should lose a pound. 

Calories in vs calories out is simple arithmetic whereas the scientific reality resembles calculus.  In a paper by Dr. Martin Katahn, author of a bevy of diet books, published in JAMA, Katahn explains when we eat that extra cookie, we may gain weight but our weight gain will eventually taper off as we need additional calories to sustain the new weight.  Conversely, when we lose a few pounds by restricting calories, our lower weight becomes almost impossible to maintain because our BMR is lower.  Calorie restriction leads to changes in hormones, the autonomic nervous system, and muscle's efficiency to conserve energy.

Or, simply put, there may be some truth in the Aunt Martha's revelation that she could gain five pounds just looking at that Christmas cookie.

Am I advising you to throw caution to the wind and binge on Chips Ahoy or nightly dips into the Ben & Jerry's New York Fudge Chunk? Not exactly.  In my next few blogs, I will detail my own dysfunctional relationship and breakup with calorie counting as well as tips to help you achieve lasting weight loss and develop a healthier relationship with your body and food.

Moving the number on the scale or pants size and maintaining those changes is not as simple as balancing an equation.  Working with a health coach  can help you adopt new behaviors and examine the reasons behind the old ones.  Contact me to schedule a complimentary consultation at info@bethckramer.com.

Loving the Body You're In

How do you feel about your body? 

I've listened to women and girls of all ages complain about the size of their stomachs, thighs that rub together, "bubbie" arms, pick a body part.  But, I've also heard people express gratitude following a medical scare or struggle for the body's ability to heal.

Huff Po's Style section featured a piece on Mad Men's Christina Hendricks.  The redhead who portrays Joan Hollaway is known for her curves as well as her sassy attitude.  When she sashays into a room, people take notice.  She owns her body.  Back in 2010, the actress was pleased to receive positive notice for her voluptuous figure after years of agents suggesting the latest diet.

Wherever we are on the fitness spectrum, we must appreciate the skin we are in before we can make any changes.  We are more than the numbers on a scale or BMI or fat percentages.  Like most women, I've struggled with my body image over the years.  Was I thin enough?  Was I too tall? My yoga practice has led me to embrace my body and treat myself with respect.  When I stopped obsessing over calories in, calories out, I ended up in better shape than I've ever been. 

When I first started this blog, one of my intentions was to create a safe place to share our feelings about our bodies.  I welcome comments on my Facebook business page, https://www.facebook.com/BethCKramerHealthCoach?ref=hl or email me at info@bethckramer.com.

As a health coach, I work with women and girls to develop healthy attitudes about our body image and what we eat.  Look for upcoming workshops on a variety of topics including Intuitive vs Emotional Eating and Beating the 3 PM Sugar Rush.

Emotional Eating: Ending the Cycle

The midmorning glazed donut, now stale, you furtively pop into your mouth an hour after the boss issued an ultimatum at the 9:00 meeting. Your fingers swipe fries from your son's kiddie meal after an argument with your mother. You stand in front of the freezer at midnight, digging a spoon into the now ice-frosted Ben & Jerry's, anxious about your relationship or unpaid bills.

You chastise yourself for the dietary lapse. You've blown the calorie/fat/carb balance for the day; pick your poison. May as well order a cheeseburger, well-done fries, Diet Coke for lunch or dig into the bottomless basket of chips, guac washed down by a couple of slushy margaritas at happy hour. You'll be skipping yoga or spin class for a date with a serve-yourself fro-yo with your choice of toppings. Tomorrow's another day.

Why do we turn to our childhood pals fat and sugar when we feel exhausted/overwhelmed/stressed/guilt-ridden or even in a celebratory mood? How do we stop the Pavlovian guilt response when we fall captive to cravings or hidden binges? How do we resist the lure of chips/fried mozzarella sticks/icing scraped from the top of someone's birthday cake?

Geneen Roth has penned a library of books linking compulsive eating and restrictive dieting to deeper, spiritual issues. Her latest book, Women Food and God, An Unexpected Path to Almost Anything, landed on the number one spot on the NYT bestseller list.

Roth who has been writing about compulsive eating issues for thirty years observes, "“...compulsive eating is basically a refusal to be fully alive. No matter what we weigh, those of us who are compulsive eaters have anorexia of the soul. We refuse to take in what sustains us. We live lives of deprivation. And when we can't stand it any longer, we binge. The way we are able to accomplish all of this is by the simple act of bolting -- of leaving ourselves -- hundreds of times a day.” 

The roller coaster ride between restrictive dieting and eating everything that isn't nailed down is destructive to our waistlines and our psyches. Add in traffic, overscheduled lives, physical and mental exhaustion. That 3 pm cupcake is looking pretty good.

Flipping the switch from emotional to intuitive eating is a learned response. Contact me at info@bethckramer.com for a complimentary health history and information about my upcoming workshop on Emotional to Intuitive Eating.

Moving the Mat

Yesterday, when I entered my Tuesday/Thursday/Sunday vinyasa flow class, my teacher noted someone had taken my usual spot. I glanced over with a small amount of apprehension. Would I be able to flow through downward dog, chataranga, upward facing dog, and get to my eventual shavasanah from some other vantage point in the studio?

In full disclosure, I've never been a "routine" girl, outside of my regular workouts and some temporary dietary obsessions like when I ate Oprah's personal chef's variation of Caesar salad for two weeks straight.

Yet, with some trepidition, I moved my mat to the "clock" side of the room. I glanced longingly at my usual spot. I noticed the adjacent space was free! Perhaps, my fellow yogis has repositioned their mats to accomodate me or maybe I just hadn't noticed. So, I moved my mat.

As I walked towards the "retreat" aka locker room after the 90-minute class, I reflected. The practice of yoga leads us to join our bodies and minds, to trust our instincts, to embrace our emotions and experiences. Yoga also makes us more flexibile, in body and in our spirit. So, why was I so reluctant to reposition my mat?

Repitition and routine are the comfort foods of behaviors. In our often chaotic and stressful lives, we need to count on a monthly game night, our morning latte or even our spot in the yoga studio. Of course, when these behaviors no longer serve us, maybe it's time to let go or find a better option than the daily burger, fries, and XL Diet Coke.

Making changes is easier when you can count on support. E-mail me at info@bethckramer.com to set up a complimentary health history consultation to find out how to get started.

And Happy Birthday, Chaz! xo

Spring Cleaning

March 20. First day of spring.  Depending on where you live, you're filling the Space Bags with heavy sweaters or shifting your body-covering clothes to the back of the closet.  Spring is all about renewal and preparing for the "baring" of arms and legs. 

Instead of downloading the latest trend in diet books from Amazon or buying the magazine at the checkout that tells you how to lose ten pounds in five days, clean your diet and your pantry of the unhealthy foods.  I'll share my list of the dietary offenders, which when eaten on a regular basis, give us more muffin tops than the local bakery!

1. Sugar:  Cane sugar, beet sugar, high fructose corn syrup, fructose, agave, the blue, yellow, or pink stuff.  A rose is a rose is rose.  Sugar is the suspect for countless diseases and conditions, from Type 2 Diabetes and obesity to heart disease and increased LDL or "bad" cholesterol. Sugar consumption  may play a role in promoting the growth of insulin-receptive tumors.  The pastel packets  are responsible for additional mischief.

2. Artificial Colors: The chemicals that give mac & cheese or Cheeto's their bright orange hue may also contribute to hyperactivity in children and a host of other problems.  A recent Change.org petition asked Kraft to remove the colorant from the boxed favorite. 

3. BHA and BHT: This pair of additives are used to prevent oxidation of fats and oils in processed foods.  The verdict is still out on their safety. The Center for Science in the Public Interest places BHT on its watch list and recommends avoiding BHA.

4. GMOs: The safety of genetically modified organisms or GMOs is a dubious proposition at best.  Whole Foods will be labeling all foods containing genetically modified ingredients by 2018.  Check my previous blogs about GMOs for more information.  In the meantime, avoid the following ingredients.

5: Non-organic Corn, Soy, Beet Sugar, Canola Oil: The who's who of the processed food lineup.  An estimated 97% of domestic soy crops are genetically modified.  In addition to the questionable safety of GMO crops, habitual consumption of any food can present risks.  Since virtually all processed and fast foods contain derivatives of corn and soy, walk on the safe side.

6. Soy:  Few other foods have shared equal time on both sides of the Most Wanted List.  Not so long ago, the medical community and food processors were lauding the health benefits of the fuzzy green bean with presumptive heart disease and cancer protection.  Not so fast.  Studies have been inconclusive and processed soy as in soy milk, soy protein isolates, lechitin, texturized vegetable protein and the rest may cause hormone and endocrine disruption, which may lead  to a multitude of diseases and conditions, including infertility, cancer, and thyroid problems.

7. Vegetable Oils: Canola, Mazola. An excessive amount of Omega-6 oils may lead to a variety of health problems, especially when heated to smoking point.  Our per capita consumption of Omega-6 oils has increased from one pound at turn of century to 75 pounds today. 

8: Trans fats: Food processors add hydrogen to liquid vegetable oils to make the oils solid at room temperature to increase shelf life. Trans fats throw a one-two punch on cholesterol levels, raising your LDL or "bad cholesterol" while lowering your HDL or "good" cholesterol.  Trans fats are found in crackers, cookies, baked goods, snack foods, frozen dinners, and shortening.

Cleaning our your pantry means more than checking the expiration dates or near empty containers.

Need some assistance to switch out your pantry with healthy options? Contact me at info@bethckramer.com to find out about April's Clean Your Pantry Special.

A Mom, A Daughter, A Healthy Eating Plan

Over the past few months, my New Jersey cousin has cleaned up her seven-year old's diet. leading to a five pound weight loss.  Dieting among the playground set has its share of critics.  Any of us who were given a copy of "The Scarsdale Diet" or the latest regime clipped from a women's magazine as a preadolescent are likely cringing at the memories of half a grapefruit and dry protein toast. 

Vogue writer Dara-Lynn Weiss, author of The Heavy, A Mom, A Daughter, A Diet,  took more heat than a plate of Szechwan string beans when she penned about her seven-year old daughter Bea's weight loss diet, accompanied by a photoshoot chronicling the girl's sixteen-pound weight loss.  The fashion writer recounted her own lifelong issues as a high-mileage dieter who had gone everywhere from Atkins and Jenny Craig to Weight Watchers and raw food.  Weiss also detailed how she'd grab a salad away from her daughter who'd already eaten and penciled in every Oreo that would pass her daughter's lips.  As a former compulsive dieter who's logged as many weight loss journeys as Weiss, I'll share it's tough work balancing our own food and body image issues with raising healthy daughters.

Yet, in my cousin's case, job well done!

By tossing out the sugared cereals and making healthy food and activity choices, weight loss is a  bonus and not the "main event."  For those of us who spent our adolescent  through young adult years cycling between popular diets and fitness routines to fit into our skinny jeans, the link between body image and food choices often became an unyielding connection to break, requiring years of self-reflection along with a small fortune in therapy.

When we shift our attention away from pounds lost per week to changing our behaviors, we experience healthier outcomes.  We're not as tempted to skip two meals a day to save calories for a margarita and chips or to spend an hour on the treadmill at the highest setting to burn off that birthday cupcake.  Instead, we eat clean, unprocessed foods, choose exercise activities for enjoyment, and allow for occasional indulgences.

When my aunt shared her grandaughter's fitting room kvelling moment, I did a little victory dance inside.  I'm so proud of my cousin and her parents for cleaning out the cupboards and making healthy food choices!

Whether you need support to shift from years of compulsive dieting to intuitive eating or guidance to help your children or entire family, email me to set up a complimentary health history at info@bethckramer.com. 

Beth

Leap of Faith

Towards the end of my 90-minute vinyasa flow yoga class, we sometimes practice inversions.  Typically, I do "legs up the wall."  I remember when as a 5-year old in my tumbling/ballet/tap class, the teacher had broken her promise to hold my legs.  Today, I decided to let go of my apprehension.  I placed my forehead on my mat and swung one leg at a time up the wall.  I was in a yogi headstand!  The only problem was getting down!

Life is filled with opportunities when we have to let go of the apprehension, push away the barriers which hold us back.  Growth and change require us to suspend our disbelief, if even for a moment.  Fear of failure keeps us on that treadmill instead of on the open road. 

Our Maltese Yvette typically waits by a step for one of us to carry her down to her area.  Sometimes, for no clear reason, she takes a flying leap down the step.  When we stop at the threshold, we usually don't make the move. 

Whether we are contemplating career change, having a baby, getting divorced, changing our hairstyle, starting a new workout routine, or switching up our dietary habits to lose twenty pounds, we must take that leap of faith, that first step, ignoring our fears of failure or perhaps even success.

So, today, as my teacher directed me to straighten my legs and let go, one leg at a time, I thought about how far I have come on my journey when I stopped over thinking decisions and went with my instincts.  To grow or change, we need to take that leap of faith.

Chocolate, A Love Story

As the final minutes of Valentine's Day 2013 sweep on the clock, perhaps you're tempted to delve into that red velvet heart-shaped box of cream-filled chocolates or pink- and red-coated M&Ms.  Chocolate in its various guises is like that mysterious blind date. In some forms, the confection is chockful of antioxidants and naturally-occurring feel good chemicals.  But, in the garden variety movie theater form, chocolate may be filled with fat, sugar, soy lechitin, and calories.  As with searching for Mr. or Ms. Right, finding the right chocolate may be just around the corner.

When it comes to chocolate, the preferred type is tall, dark, and handsome.  Oops! Wrong blog!  As you have probably read, dark chocolate contains a number of antioxidants and other naturally occurring chemicals that cause the brain to release endorphins, those feel good neurotransmitters referred to as "private narcotics" by the website How Stuff Works  Yup.  Same endorphins that give us "runners' high, that exhilarating feeling we get after a cardio class, or a particularly hot hour of lovemaking. 

Chocolate comes from the cacao plant. Its rich nutrients are particularly concentrated in dark chocolate, which has cocoa solids and flavanol antioxidants found in green tea and blueberries.  Antioxidants may protect against cellular damage causing cancer, cardiovascular disease, and premature aging.  In clinical studies, chocolate has demonstrated properties known to reduce blood pressure, prevent arterial plaque formation, and cause a mild reduction in clot formation. 

In the "I love it when you whisper glycemic load in my ear!" category, dark chocolate boasts a low glycemic load approximating your morning oatmeal.  Glycemic load refers to how quickly blood sugar spikes after eating a particular food. 

If the health benefits mentioned above don't send you foraging through the pantry in search of a midnight candy nosh, consider that dark chocolate is a good source of minerals such as copper, magnesium, potassium, calcium, and iron. 

Whether your significant other or your office mate gifts you with the sweet stuff, chocolate can bring the same sensations to the brain as love.  The confection is a concentrated source of theobromine, a mild stimulant, caffeine, and phenylethylamine, which releases endorphins in your brain.  PEA, as it is affectionately known, is released by the brain when people are falling in...

L-O-V-E

Happy Valentine's Day!!!

Beth

Clean Your Diet Coke Habit

My past two blogs, I wrote about my past Diet Coke addiction and the potential health risks of aspartame.  If you're motivated to eliminate the not so "Real Thing" from your daily routine, here are some tips to help you detox from diet soda.

Registered dietician Eliza Zied MS, RD, CDN, and author of Nutrition at Your Fingertips, tweeted and blogged about her aspartame rehab, offering some suggestions.  Zied believes two servings per day of aspartame may not pose a problem for those without other medical complications.  However, since artificial sweeteners are present in everything from that can of diet soda you drink at the movies or with your lunch to sugar free yogurt, gum, candy, and in your skinny nonfat latte, the servings per day end up in the five to six plus range.  During her research for a post on MSNBC, Zied did find a suspected connection between aspartame consumption and metabolic syndrome, Type 2 diabetes, and kidney problems.  Like many recovering Diet Coke addicts, Zeid decided to go cold turkey, realizing one sip from that dewy ice cold can can lead her to fall off the wagon. 


1. Make a Trade: Substitute that afternoon or perhaps morning Diet Coke for seltzer with a splash of fruit juice or squirt of lime, flavored sparkling water, or unsweetened iced tea.

2. Take a Walk: Regular activity can help with that afternoon energy drop. Exercise leads to body awareness, which promotes cleaner eating.

3. Clean the Home Plate: Eliminate processed food and anything with an ingredient list you can't pronounce.  Shifting to a cleaner diet of fresh vegetables, grains, lean protein, and fruit will help with the detox process.  You are what you eat.

4. Water, Baby!: Crowd out unhealthy, chemical-filled beverages with a daily eight glasses of water.  We often confuse thirst for hunger which can lead to binge eating. Diet soda's caffeine is a diuretic while the sodium exacerbates thirst.  Do your body a favor.  Quench your thirst with water instead of a soda or "energy drink."

5. Take a Multivitamin: Packing in all our needed nutrients at meal and snack time is a stiff work order.  A multivitamin with plenty of water to detox the chemicals is a wise strategy.

6. Be Aware of Triggers: Perhaps a rushed lunch at your desk or drive through in the car triggers a craving.  Maybe it's a ballgame or the movies.  As the boy scouts say, "Be prepared."

7. Don't Skip: Avoid meal-skipping which can lead to overindulgence later on when you're famished and tired.  My high school lunches consisted of an apple and a can of TaB.  Not the healthiest choice.

Here's to clean living!

Beth

It's a Diet Coke Thing

To quote from Diet Coke's 2004 ad campaign, "It's a Diet Coke Thing."  I detailed my relationship with the red and white can in my last post.  The ingredient that gives Diet Coke its sweet taste is of course found in a myriad of diet soft drinks, chewing gum, candy, and in those light blue packets people sometimes dump into their morning coffee.  Diet Jello is a go to dessert for low carb dieters.

The safety of the artificial sweetener aspartame AKA NutraSweet has been questioned since its debut into the food and beverage industry in the early eighties.  The chemical formula that creates the low calorie sweetener is a methyl ester of the aspartic acid/phenylanaline dipetide.  Like many peptides, the chemical is unstable, breaking down at higher temperatures.  If you've ever tasted a can past the expiration date or that was sitting in the hot sun, you'd find the soda essentially without taste.  During Desert Storm, soldiers were treated to cases of the presumably thirst quenching beverage.  When aspartame reaches temperatures of over 85 degrees F, the chemical breaks down into toxins including wood alcohol, formaldehyde (embalming fluid), formic acid (ant sting venom) and DKP (brain tumor agent.)  Perhaps it's no coincidence the symptoms suffered by Gulf War vets are similar to those reported by frequent aspartame users.

According to Dr. Janet Starr Hull, author of "Sweet Poison," aspartame is associated with 92 different symptoms, which may present suddenly or gradually.  Unlike saccharin, aspartame is a dissolved during the digestion process, sending the chemical throughout your body.  Symptoms reported to the FDA include everything from migraines and dizziness to seizures, night vision problems, tinnitus, digestive issues, palpitations, and ADD.  That's just for starters. 

Aspartame illness, as some in the medical community refer to the spectrum of associated symptoms, can mimic a number of serious diseases including Parkinson's Disease, Lyme Disease, Epstein-Barr, chronic fatigue, Graves Disease, ALS, Alzheimers, Epilepsy, hypothyroidism, fibromalgyia, ADD, and MS. 

In an ironic twist, low-calorie aspartame may actually lead to gradual weight gain and hypoglycemia.  You can't fool mother nature.  When we trick out bodies into thinking sugar calories are coming, the pancreas pumps more insulin into our system, exacerbating high blood sugar and contributing to weight gain, especially in the abdominal region. 

The chemical structure of the amino acids present in NutraSweet or aspartame may block or lower serotonin, tryrosine, dopamine, norepinephrine, and adrenaline, effecting the neurological system.  If some of these sound familiar, they are present in many meds taken by people with low levels.  Coincidence or not?

NutraSweet should especially be avoided during pregnancy and childhood when the concentration brings additional toxicity due to lower body weights.  Methanol, one of the chemical components broken down from aspartame, causes problems with DNA replication and is suspected to cause birth defects including retardation.

If you're still hooked on that icy red and white can, I'll share Dr. Hull's detox tips in my next blog.

Until then,

Beth

You Are What You Drink: Diet Coke

Recording artist Taylor Swift has penned a deal to join the Diet Coke team. The association of the lanky doe-eyed pop star with the "pop" brand has added to the stream of controversy relating to marketing of processed foods or drinks to kids. 

NRDC's Laurie David blogged in Huffington Post, criticizing the brand's swift reach to hook younger kids to the addictive soft drink.  Aspartame and other ingredients in the diet soft drink have been associated with a who's who of medical and neurological problems, most pooh-poohed by the soft drink industry.  Should one of America's strongest performing exports be marketing to children?  We'll table  that discussion for another day.

I'm here to come clean today about my own past.  I am a reformed Diet Coke addict.

TaB was my gateway drug.  In fact, when Diet Coke was first introduced into the food supply back in 1982, I'd drive miles in search of the pink can with its spicy, peppery taste.  Eventually, I succumbed to TaB's replacement.  My college days often started with a Diet Coke from the cafeteria, especially tailing a late night pizza binge.  Coca Cola's marketing agency so appreciated  my story, I won a silver purse in a writing contest in honor of the soft drink's 25th anniversary. 

Though Coca Cola, the FDA, and the makers of NutraSweet will defend the artificial sweetener to the end, I can tell you from personal experience diet soda has some strong addictive properties.

I had pretty much conquered my habit till an at home writing job brought me back to my college desk littered with empty Diet Coke cans.  After researching the various medical and neurological symptoms associated with NutraSweet/aspartame, I decided to clean house.  I told my daughters we'd no longer be adding Diet Coke to the shopping cart.

A few years later, the 3 pm craving for an icy can is gone.  I've substituted green tea or a club soda.

My story is far from unusual.  A friend's husband who typically downed at least two six-packs a day shared with me last year he had gotten a handle on his addiction.  He quit cold turkey.

Just like alcoholics can't take a sip, a can or two leads to cravings and a can or two a day can lead to more symptoms than cited by voice over in a pharmaceutical ad.  Since the 1980s, most complaints addressed to the FDA concern aspartame or NutraSweet.  The sweetener has been associated with everything from migraines or memory loss to vertigo, dizziness, digestive issues, increased risk for diabetes, kidney disease, heart attacks, strokes, and depression.  The list continues.

A  study at the School of  Medicine at the University of Texas San Antonio tracked the waist measurements of those who guzzled diet soda with teetotalers of the bubbly stuff.  Diet soda drinkers showed a seventy percent increase in waist measurement over nondrinkers.  So apparently, the drink we choose to acquire or maintain that youthful svelte physique a la Taylor Swift wasn't exactly meeting its mark.

The perils of aspartame or NutraSweet bring a pretty high cost for that icy can or fountain drink at the movies.  I'm so committed to getting you to drop that can, I'm dedicating my next few blogs to the safety issues surrounding diet drinks.

To borrow from Diet Coke's 1998 marketing campaign, "You Are What You Drink.:"

Signing off until tomorrow,

Beth

Clean Your Personal Space

 

All car interiors appearing in this work are fictitious. Any resemblance to real cars, living or dead, is purely coincidental!

Yesterday as I was waiting to start Coach Neda's insanely awesome Malibu JAM class (blog to follow!), I heard one of my fellow "dancers" quip her life seemed so disordered when her car or bedroom were in disarray.  I got to thinking how my personal panic mode sets in when my car is littered with the "accessories" that come with motherhood or when my bedroom is cluttered with anything from NyQuil bottles and cough drops to books and to-do lists.  Closets and drawers can be overflowing with cute shoes, NARS, skinny jeans, and Lululemon but once there's an overflow into other areas, anxiety sets in.

Living in LA, my car is a personal refuge as much as the means to get from Point A to Point B with school drop offs, yoga, Trader Joe's runs, and work in between.  I kaboshed the whole car as dining experience thing years ago.  But, kids still leave gum wrappers, shoes recently worn to a bat mitzvah, folders, and that middle school PE sweatshirt. Looking through the rear view mirror, only to find that horror of all horrors, a messy backseat!  My 12 year old daughter sometimes reminds me to take a cleansing breath, promising to put away her stash once we're home.

During a recent battle with that long lasting respiratory thing everyone has, I am unsure what caused me more angst.  My intermittent cough and laryngitis or the accumulation of OTC flu and cold meds atop my desk.  I am a must make the bed before I leave the house kind of girl so bedroom disarray doesn't work for me.

What does this have to do with nutrition?  When our personal space feels out of whack, it's much easier to fall into a pattern of disordered eating ranging from skipped meals to closet bingeing from that bag of Ruffles, Ben & Jerry's Phish Food, or the kids Halloween candy, pick your poison.

When our personal space is compromised, so is our resolve to eat clean, unprocessed foods.  So, take a deep cleansing breath and enlist everyone's help to put things back where they belong.  Eliminating that which causes us stress makes it so much easier to take the time to choose salad or an apple when we're famished rather than the closest "junk" food. 

Beth

Self Love: Taking the Pledge

Valentine's Day is two weeks away yet in the pre-holiday retail rush, we're surrounded by chocolates, flowers, sentimental cards, and other momentos expressing L-O-V-E.

Whether or not Cupid has slung his arrow, we sometimes need a reminder that love begins within.

Author Daylle Deanna Schwartz, founder of the Self-Love Movement, is offering a free download of her book, "How Do I Love Me, Let Me Count the Ways" at her website, http://howdoiloveme.com/

On her website, Schwartz encourages women and men to take a  pledge to "do something loving for myself, no matter how big or small, for the next 31 days."  According to the author, "commiting to yourself can open many doors for you, attracting more love into your life."

In her post on the website Beliefnet, Schwartz says self-love provides many benefits, from increasing self-confidence and allowing us to set boundaries to attracting healthy romantic partners and motivating us to take better care of ourselves.  Before we can embrace a healthy lifestyle, we need to make ourselves a priority.

As Al Franken's Stuart Smalley character would share in an early nineties Saturday Night Live skit, "I'm good enough.  I'm smart enough. And doggone, people like me!"

While the skit was tongue and cheek, Franken proclaimed a similar message.  To attract love, romantic or friendship, into our lives, we must first accept ourselves. 

Beth

From the Clean Kitchen: Red Curry

 

 

Red Curry with Tofu and Eggplant

 

This vegetarian curry recipe features phytonutrient champ eggplant, protein from garbanzo beans and tofu, healthy fats from coconut cream, and anti-inflammatory benefits of curry’s tumeric.

1 large eggplant, sliced and cubed

2 blocks extra firm tofu, cubed

1 red pepper, sliced in strips

4 cloves garlic, minced

Extra virgin olive oil

1 (14 oz) can garbanzo beans, rinsed and drained

½ bag frozen green peas

2 (14 oz) cans tomato sauce, organic

1 (14 oz) can coconut cream

1-2 T or to taste curry powder

1 t cumin

1. Sprinkle kosher salt over eggplant. Cover with paper towel and let sit for at least one hour to draw out bitter water.

2. In a large sautee pan, heat 2 T olive oil over low heat. Add garlic, saute until golden.

3. Add eggplant and peppers. Sautee until eggplant begins to soften and brown.

4. Gently stir in tofu and garbanzo beans.

5. In a saucepan, heat 2 cans tomato paste. Mix in coconut cream till blended over medium heat. Add cumin and curry powder to taste. For extra spice, add a pinch of red pepper flakes.

6. Let sauce simmer until blended. Pour over vegetable mix.

7. While mixture is continuing to simmer, stir in peas.

8. Serve over brown rice, quinoa, Israeli couscous or a blend of grains.