Nutrition

Jul

2020

Don’t Like Fish?

I liked tuna sandwiches as a child…loved them with celery chunks. As an adult…not so much…in fact I’ve tried to like tuna but don’t like the fattening mayo and the high sodium content…I went through a phase of eating lots of canned salmon…too much hassle separating the bones from the fish…having more luck with canned boneless and skinless sardines in oil. I put them in salads with lots of french dressing. Not too bad…

How to get my omegas without eating the fish? I take a fish oil supplement…that takes care of that, right? Well, there’s more to the story…

It seems that fish offers more than just omegas…there’s a reason why they call it brain food…

Eating fatty fish a few times a week can ward off diseases like Alzheimer’s, enhance the condition of your brain improving concentration and cognitive function.

So, what do you do if you don’t like fish? You hide it inside something else so you don’t taste it as much!

Turkey Burger with Sardines

*Skinless and Boneless Sardines in Olive Oil

*3/4 cup of raw turkey burger

Mix together in a bowl and form a patty…pan fry in medium heat (I use a nonstick pan: no extra oil). They’ll be a little from the sardines which will give it a lovely crisp flavor. “Fry” on both sides for about 10 minutes (turkey cooks fast).

That’s it…really tastes good! Add a salad and you have a delicious lunch or dinner!

https://www.naturalfoodseries.com/13-benefits-eating-fish/

Jun

2020

2% Milk…Who Knew?

Moo!

I’ve been drinking whole milk all my life…except for a brief moment years ago when I tried 2% because I thought it would help me lose weight. It tasted like dish water and I never tried it again.

The other day I was in my favorite supermarket to buy milk…no whole milk to be found…ordinarily I would just wait or go somewhere else, but it’s summer in Tucson…100’s every day..so I decided to be brave and go for it.

Have they changed the process? Must have…not the 2% I remember! The coating in my throat and on my tongue was gone! It tasted great…actually better…lighter but still good! No lingering aftertaste.

Tip: If milk is too “sweet” for you, trying sprinkling a little salt into your glass. I use Himalayan Pink Salt and it adds a little counterbalance to the flavor.

If you read my article on “change” you’ll relate to this experience. I dared to try something new and it turned out to be great for me!

Food for Thought!

Jun

2020

Soup for Hydration?

Just a quick reminder to count that soup as part of your daily intake. Whether it’s water based or milk based, it still counts. (Milk is 88% water!)

If you add wine or some other alcoholic cooking beverage to your soup it won’t matter since the alcohol will cook out and you’re left with the flavor.

Food for Thought!

Jun

2020

Alcoholic Drinks for Hydration?

We drink them, we enjoy the buzz and the socializing with our friends and family. “Alcohol” is that magical and somewhat mysterious ingredient in our beers, wine, vodka martinis, and after dinner liqueurs.

What exactly is Alcohol? We drink it, we rub it on sore muscles, and use it to cleanse cuts. Is there a difference between these types? Why is one safe to drink and not the other?

There are actually 6 kinds of alcohol and if you happen to consume the wrong one you could wind up dead. Let’s take a look:

(1) Denatured: This is ethanol that has added ingredients making it unfit to drink.

(2) Fuel Grade Ethanol: This is the fuel you put in the gas tank of your car. Don’t think you want to drink this one.

(3) Isopropl: This is used as a solvent in fuel, and in small amounts as a surface disinfectant. It’s the one in the bottle under your bathroom sink used to cleanse cuts and other wounds.

(4) Methanol: Here’s your wood alcohol…highly toxic…used as a solvent , fuel and to prevent water-based liquids from freezing.

(5) Ethanol (Industrial): This one is produced for non-beverage uses which may contain additives…toxic to humans

(6) Jackpot! This Ethanol (C2H6O) is used to make alcoholic drinks. Beer, Wine and Spirits all contain it. This is the only one that is “safe” to drink.

Alcoholic drinks fall into 3 broad categories:

Beers usually made from sprouted barley and roasted into malt, cooked with water, fermented with yeast and flavored with the flowers from the Hop plant.

Wines made from grapes and sometimes other fruits that are juiced and fermented.

Distilled Spirits made from grains, fruit or other sugar sources that are fermented and distilled by heating and cooling to get alcohol.

All of these drinks start with fermentation…the natural result of yeast digestion of the sugars in fruit, cereal grains or other starches. Two products are produced: 1) Ethanol; and 2) Carbon Dioxide.

Now that we know what it is, let’s see if these popular social drinks can be counted toward our daily fluid intake. Most important to remember is that alcohol is a diuretic which means it causes your body to remove fluids from your bloodstream through your renal system (kidneys, ureters, and bladder) at a much quicker rate than other liquids.

Warning: If you don’t drink water with an alcoholic beverage you can become dehydrated quickly.

What are some ways that it can dehydrate us?

*Drinking on an Empty Stomach…allows the liquid and alcohol to pass through the stomach lining and small intestine, and into the bloodstream within minutes.

*Buildup in the Bloodstream…from there it can go anywhere in your body. When it reaches the brain, alcohol can impair judgment and lead to a serious drunken state. If it reaches the lungs it can be released when you exhale- hence the reason for breathalyzers being used by police officers if they stop you on the road. It measures BAC (blood alcohol concentration)…the amount of alcohol in your bloodstream.

*This one is key (in my humble opinion)…alcohol reduces how much Vasopressin your body makes. This is an antidiuretic hormone which causes the body to hold onto water, limiting how much urine the kidneys make. Suppression of this hormone increases the diuretic effect causing dehydration. Water is flushed out much faster than alcohol is processed.

Dehydration can have serious effects on our bodies and I’ll let you read about it in my sources at your convenience. I am concerned here about whether alcoholic drinks can actually hydrate us.

Bottom Line: Based on what I’ve learned I advise not to count alcoholic drinks toward your daily fluid intake. However, any water you drink along with that beer or wine will help. I was not able to get a clear sense of how many drinks in one sitting would directly cause serious dehydration but since alcohol suppresses Vasopressin I would be very careful about quantity.

Tip: Listen to your body – not to your friends or anyone else. Don’t let anyone intimidate you into drinking more than you know you can handle or want to try to handle. It’s about personal responsibility…and self-love.

http://www.responsibledrinking.org/what-are-you-drinking/what-is-an-alcohol-beverage/

https://www.healthline.com/health/does-alcohol-dehydrate-you#in-the-body

Jun

2020

Juice for Hydration?

There are two kinds of juice I’d like to evaluate here: Fruit juice and Vegetable Juice…Let’s take a look at fruit juice first:

Fruit Juice

If you have a choice between drinking a glass of orange juice or eating the fruit – eat the fruit. Here’s why:

Fruit juice normally lacks the fiber (in the skin) from the original fruit, along with vital nutrients from the fruit’s pulp, that help the body digest the fruit and provide those nutrients to the body. The sugar in juice becomes highly concentrated causing the blood sugar to rise more quickly. Also, the level of sugar can be higher.

For example, 120 calories of a whole apple contains 24g of sugar while a glass of apple juice can have 30g.

Additionally, many commercial juices have added sweeteners like sucrose or high fructose corn syrup which pose their own unique dangers to our health (more about high fructose corn syrup in a separate article).

Bottom Line: Here’s the order of choice:

#1 Eat the whole fruit.

#2 Drink 100% natural fruit juice (no added sugar)

#3 Drink the sweetened juice (if you’re dying of thirst and it’s the only game in town)

An occasional juice can be refreshing and hydrating…just be aware of your hydration needs for that day and adjust accordingly.

Personal Note: About orange juice…I read years ago that because the acid in this juice bypasses the digestive tract it can have a drying effect on the skin. So, if you are having skin problems and you drink lots of orange juice, there might be a connection.

Vegetable Juice

The “sugar” effect is present here as well except that the level of sugar is lower. An occasional veggie juice when the mood strikes and you’re thirsty is ok, but not on a regular basis…no fiber.

Contrary to popular belief juicing is not healthier than whole veggies…quite the opposite…much of the vegetable is left behind – pulp and the fiber which contain vital nutrients. and it’s very expensive because a high quantity of vegetables are needed to make a small amount of juice.

Personal Note: I tried juicing once with a well known brand of juicer and was disappointed in the results. So much pulp was stuck inside and so little juice came out. It was a mess. I have a blender which some experts recommend as a better choice, but I wouldn’t try to blend carrots in it. I’m liable to have it explode in my face or burn out the motor.

Bottom Line: Juice is a good occasional drink for hydration, especially if it’s a choice between juice and soda when you’re out and about. Just remember that you might be missing the important parts so adding some whole fruit and vegetables on those days would be wise.

If you can afford a juicer or blender that keeps the veggies intact so you get the entire vegetable, pulp, and fiber into your juicer at home…go for it. I can imagine a blend of carrots, celery, kiwi and watermelon might taste great. If anyone has a juicer that does this I’d like to know about it…I’d like to make a juice of carrots with celery and some seedless watermelon!

Food for Thought!

http://www.whfoods.com/genpage.php?tname=george&dbid=24

https://medlicker.com/892-orange-juice-bad-for-you

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020

Jun

2020

Soda for Hydration?

I researched several websites trying to find some good things to say about soda. Unfortunately, I came up short. Not being a soda drinker (since childhood days) I had to rely on the “experts” to provide input on this topic.

They all pretty much came to the same conclusion but said it in different ways. I chose my sources for their objective approach and clarity in explaining their views.

One source said this: “A can of soda may seem to quench your thirst but the caffeine in most soft drinks is a diuretic (I’ve explained this before) which can cause dehydration.” The sugar and sodium in soft drinks can also lead to dehydration. “On top of that, when drinking soda becomes a regular habit, many people end up replacing vital water intake with soda consumption.”

My other source said this: “The only benefit to soft drinks is a refreshing party drink or an occasional special treat, but not to be consumed on a regular basis.”

The negative effects to your health are numerous so I’ll let you read them later at your convenience. But here’s something to consider:

The damage to our bodies from soda occurs little by little over time..”Phosphorus, citrus, malic and tartaric acids are all added to soft drinks.” The damage begins immediately with the slow erosion of tooth enamel, moving on to the digestive system where they really do serious damage. Our stomach is the victim here through an irritated lining. Other problems can be heartburn and acid reflux, just to name a few problems.

Artificial sweeteners used to replace sugar in soda pose their own unique dangers to our health. I’ll be doing an article on these at another time.

Bottom Line: Except for a rare party treat it’s best to avoid these drinks…not a good choice for hydration. It’s a sugar habit that begins in childhood as toddlers when sweets are given as rewards for good behavior or because good meaning adults want to give children a treat.

I’ll be doing an article on “sugar” at a later date. It’s a complicated subject that requires more attention than I can give it here.

Personal Note: I remember my sugar days growing up…lots of soda in our frig so I drank it…and loved it…Coke and orange soda were my favorites. It wasn’t until I graduated from college and moved away from home that I began to examine my diet seriously and start to make some changes…slowly. I hope to offer some realistic suggestions for replacing soda with something more healthy and satisfying, and ways to make the change.

It’s not enough to know “what” to replace it with…it’s necessary to have a realistic technique for breaking the old habit and creating a new one. I hope to offer some ideas on this very important topic soon.

https://www.planetnaturopath.com/healthy-foods/the-benefits-of-soft-drinks/

https://www.beaumont.org/health-wellness/blogs/6-reasons-to-stop-drinking-soda

Jun

2020

Sports Drinks for Hydration?

We all need to replenish our bodies with the water we lose every day through normal activity. However, a sports drink might be a better choice during and after intense exercise to replenish minerals lost through sweat.

Sports drinks are basically fortified and flavored water meaning that electrolytes and carbohydrates have been added to provide sodium, potassium, calcium and magnesium (to name a few).

Some contain vitamins and minerals like the B-Complex vitamins (I always like to know their source…are they synthetic or natural?)

They also include sugar. This is added to provide immediate energy. The kind of sugar added varies with the manufacturer. It should come from glucose, sucrose, and/or fructose — all of which are easily and quickly absorbed. It shouldn’t be carbonated, as the bubbles can lead to an upset stomach. Ask yourself if the sugar a natural source or an artificial sweetener. These sweeteners can pose health risks which I will address in an upcoming article.

Warning: Sugary drinks are cited as a leading source of sugar, which contributes heavily to the high obesity rate in the US, so keep this in mind when you are preparing for your workouts. You don’t want to overdo it on the sugar…that would be counterproductive.

Sports drinks might also include amino acids to help with muscle recovery (again…what’s the source?) These are the building blocks of protein. Complete proteins have 8 essential amino acids so the question is: “What have they added to that drink”? Throwing in a few to make it look good will not add much to your health.

Another possible ingredient might be caffeine to enhance performance during workouts. It’s recommended that caffeine intake not exceed 400mg daily. I wrote about this in another article about Tea which is in this blog and also in the June Archives. Read the ingredients for the amount added and count it toward your total daily intake of it.

In choosing a sports drink there are 2 important points to consider:

The ingredients in a specific drink in order to weigh the pros and cons and make an informed decision;
Your specific dietary needs, like the type of exercise taking place. How intense will it be?

Does that drink contain dyes and food additives? Powerade Fruit Punch, for example, contains “glycerol ester of rosin.” Apparently that is a derivative of wood resin used to adjust the weight of beverages. Do you want to ingest wood resin?

You might want a sports drink if:

*If you are exercising in hot weather and are sweating profusely. Do you notice salt on your skin?

*You just finished an endurance event like a marathon.

*You need quick fuel during long workouts.

*You need simple carbs to avoid feeling dizzy or wobbly.

Bottom Line: Sports drinks do count toward your daily intake of fluids. Some contain more water than others, which is a good thing. I suggest you read my source by CNET for additional information and then choose drinks that fit your values and your particular needs. I believe in being flexible, and using common sense in meeting my nutritional needs on a daily basis. If I am playing in a tennis tournament during the hot summer afternoon in the Tucson desert I’m going to plan ahead very carefully to meet that challenge. It might require more carbs, sugar, caffeine, etc. Tennis is a very demanding sport and fitness is everything. Think about the nutritional requirements for your sport or workout regimen and determine your special needs for success.

https://www.cnet.com/health/water-vs-sports-drink-which-is-better-for-workout-hydration/

https://www.webmd.com/fitness-exercise/features/drink-up-sports-fitness#2

Jun

2020

Coffee for Hydration?

What is this concoction we call coffee? Millions of us drink it every morning so we can meet the day. We know it wakes us up and we love the taste…but what do we really know about it?

The word “coffee” came from the Dutch word “koffie” which came from the Ottoman Turkish word “kahve” which was borrowed from the Arabic qahwah, a type of wine which referred to its reputation as being an appetite suppressant.

We know that coffee comes from beans, but did you know that a coffee bean is actually a seed of the Coffea plant and the source for coffee? It’s the pit inside the red or purple fruit often referred to as a cherry. Just like ordinary cherries, the coffee fruit is also a so-called stone fruit. Even though the coffee beans are not technically beans, they are referred to as such because of their resemblance to true beans.

The earliest evidence of coffee drinking or knowledge about the coffee tree dates back to the 15^th century in the Sufi monasteries of Yemen. It soon spread to Mecca and Cairo, the rest of the Middle East, Europe and eventually to America in the 18^th century. Thanks to the American Revolution and the Boston Tea Party Americans switched to coffee from tea which was considered unpatriotic. So, I guess you can thank our Founding Fathers for their efforts in making your favorite morning brew so popular today.

Bit of Trivia: The first coffee plant was found in the mountains of Yemen. Then by 1500, it was exported to the rest of the world through the port of Mocha, Yemen.

We know that coffee contains caffeine which is why it’s America’s #1 morning liquid stimulant. Did you know that coffee is a mild diuretic…meaning that it stimulates the kidneys to produce urine. So, the question is…Does this lead to dehydration? Well, it seems that the fluid you consume in your cup of coffee tends to offset the fluid you lose when you urinate. One balances out the other.

There is one catch, though. Our daily intake of caffeine should not exceed 400mg so let’s take a look at some popular brands of coffee and compare their caffeine content:

An 8-oz cup of brewed coffee typically contains around 95 mg of caffeine. How do these brands stack up?

Starbucks

Short (8oz) 180mg
Tall (12oz) 260mg
Grande (16oz) 330mg
Venti (20 oz) 415mg

Dunkin Donuts

Small (10 oz) 215mg
Medium (16 oz) 302mg
Large (20 oz) 431mg
Extra large (24 oz) 517mg

McDonald’s

Small (12 oz) 109mg
Medium (16 oz) 145mg
Large (21–24 oz) 180mg

“Moderate” amounts of coffee enjoyed daily will not cause dehydration. Common sense and being aware of any physical discomfort you experience like any problems you have sleeping are good guidelines. You can make any adjustments you deem necessary, like drinking less, or drinking earlier in the day so you don’t have any trouble with sleep. Drinking more water will help too.

Bottom Line: Go ahead and enjoy that cup or those cups of your favorite coffee and feel good about adding to your daily fluid intake. Coffee is hydrating when consumed in moderation.

http://• https://en.wikipedia.org/wiki/History_of_coffee

https://en.wikipedia.org/wiki/Coffee_bean

https://www.healthline.com/nutrition/how-much-caffeine-in-coffee#section3

Jun

2020

Herbal Tea for Hydration?

Herbal Tea is made from steeping herbs, spices, fresh or dried flowers, fruit, leaves, seeds or roots in boiling water for a few minutes. The tea is strained and sweetened if desired. Don’t have the time or patience for this approach?

Don’t worry…there’s always the simpler and convenient method – the tea bag!

Warning: While most herbal teas are caffeine free (I didn’t find any that do contain caffeine.) there are some that can have toxic effects or cause allergic reactions:

*Comfrey – this herbal tea contains alkaloids which can harm the liver after chronic use. Alkaloids are a class of naturally occurring organic compounds that mostly contain basic nitrogen atoms. This group also includes some related compounds with neutral^[2] and even weakly acidic properties. Morphine was the first alkaloid isolated in 1804 from the opium poppy. Pregnant women are warned to avoid this herb. If you’re taking prescription drugs, don’t drink comfrey.

*Lobelia – another herbal tea that contains alkaloids. It may cause nausea, vomiting, or dizziness if taken in high amounts. My source didn’t say how much is too much. If you start to exhibit any of these symptoms it would be time to stop drinking it.

*Foxglove – this one is deadly…it can be mistaken for comfrey so it’s best to get comfrey from a trusted source.

Herbal teas are considered a food crop in the U.S. and may contain pesticides or heavy metals. If you are unsure about what to buy, see if you can get organic herbal teas.

Here are a few that you might recognize…they are very popular and have widely known health benefits:

*Chamomile – this is a soothing and relaxing tea that has anti-inflammatory properties…it’s also good for upset stomachs…try it before bedtime instead of that sleeping pill!

*Rooibos (Red Bush) – this tea is grown in South America and is sometimes known in the U.S. as red tea. It has many of the antioxidant properties of green tea without the caffeine.

*****

Bottom Line: Herbal teas are a great source of hydration…almost a 100% water and no caffeine (well almost)…so many varieties to choose from…so…

Enjoy!

https://en.wikipedia.org/wiki/Herbal_tea

Jun

2020

Tea for Hydration?

I think we can all agree that a cup of tea is almost 100% water – before you add cream and sugar. So tea is a good alternative to water, right? Well, let’s take a look…

What exactly is “tea”?

According to Wikipedia it’s “an aromatic beverage commonly prepared by pouring hot or boiling water over cured leaves of the Camellia sinensis, an evergreen shrub (bush) native to East Asia. It originated in southeast Asia, specifically around the intersection of latitude 29°N and longitude 98°E, the point of confluence of the lands of northeast India, north Burma, southwest China and Tibet. From here its popularity spread to more than 52 countries.

Records show that tea was a popular drink with the Chinese as early as 2^nd century B.C. It spread to Japan about the 6^th century A.D. becoming a favorite of the religious groups there.

Tea initially came to America in the 1600’s with the Dutch who started a settlement in New Amsterdam.

After water, tea is the most popular drink in the world, and nearly 50% of Americans enjoy it every day.

Varieties made from this plant include black, green, white and oolong. These teas typically contain caffeine. Black tea has more caffeine than green tea but the amount of caffeine can vary depending on the process used. The longer it steeps, the higher the caffeine level will be.

*An 8oz cup of black tea contains about 48mg of caffeine.

*An 8oz cup of green tea contains about 29mg of caffeine.

*An 8oz cup of oolong tea contains about 38mg of caffeine.

Tea has a stimulating effect due to its caffeine content and it also offers many health benefits which have been widely reported. One of these is the antioxidants found in tea.

Caffeine is a mild diuretic but according to my sources the fluid you consume in your cup of tea tends to offset the fluid loss when you urinate. Here’s what I found:

Our daily intake of caffeine should not exceed 400mg. Rounding up the numbers I cited above we can see by doing some simple math that:

*Black Tea: You’d have to drink 8 cups to reach that level.

*Green Tea: You’d have to drink about 13 cups to reach it.

*Oolong Tea: You’d have to drink 10 cups to get there.

Conclusion: “Moderate” amounts of tea enjoyed daily will not cause dehydration. Use your common sense and be aware of any physical discomfort you experience like any problems you have sleeping. Make any adjustments you deem necessary, like drinking less, or drinking earlier in the day so you don’t have any trouble with sleep. Drinking more water will help too.

Warning: If you drink 6-13 cups daily, over time you are likely to experience some dehydration.

Bottom Line: Yes…Tea is a good addition to your daily fluid intake.

Enjoy!

https://www.bing.com/search?q=tea+wikipedia&PC=U316&FORM=CHROMN

https://en.wikipedia.org/wiki/History_of_tea

https://www.eatright.org/health/wellness/preventing-illness/the-health-benefits-of-tea

https://www.webmd.com/diet/caffeine-myths-and-facts#3