Natural Diet and Lifestyle Tips to Help Improve Health and Wellness

Live your life as if your health depends on it…because it does! Making healthy lifestyle choices is a conscious act. That means, everyone is responsible for the choices they make. Health does not happen automatically or because someone else wants you to make changes. We make healthy choices when good health is something we want and value.

How, then, do we promote good health once we recognize it as a priority? Here are three tips to get you started:

1. Food provides energy for performing the activities of life. Eating is not just something you do when you're hungry. Food fuels our bodies, because within the food itself (protein, carbohydrate, and fat) are the components our bodies use to generate energy, to grow and repair, and to fight invaders like toxins.

2. Balance your plate. Finding a healthy balance of food (protein, carbohydrate, and fat) may be easier than you think. Split your plate into three sections. Then, fill half your plate with vegetables and salad; fill one-quarter of your plate with your protein (poultry, fish, beans, etc.); and fill the rest of your plate with whole grains (barley, pasta, etc.).

3. Eat frequently. Skipping meals can lead to increased production of hormones that cause muscle loss. Eat frequently. Three small meals and 2-3 snacks daily are recommended.


To read the full-length article, Natural Diet and Lifestyle Tips to Help Improve Health and Wellness, click HERE.

The USDA Proposes New Guidelines to Make School Lunches Healthier

It's no secret there is a childhood obesity epidemic in the U.S. Statistics from 2007-2008 indicate that about 16.9% of children and adolescents aged 2–19 years are obese and the prevalence of childhood obesity continues to increase.[1] Yet, many of us are still surprised when we see the numbers. What is being done about this? Do we know why obesity persists? There are several theories ranging from increased sugary drink consumption to bad eating habits to an overall lack of education, access to healthy foods, and supervision. It very well may be a combination of all of the above.

So what is being done? In an effort to fight childhood obesity, the USDA announced January 13 new proposed guidelines to make school lunches healthier. These would be the first changes in 15 years and would include cutting salt and fat and adding more fruits and veggies to cafeteria selections. Under the proposed new guidelines[2]:

• School meals would have calorie limits.
• Salt would be cut by half over 10 years.
• Most trans fats would be banned.
• More fruits and vegetables would be included in each meal.
• Only low-fat or nonfat milk would be served.
• Meals would see increases in the amount of whole grains and eventually will include only whole grains.
• Breakfast would include both grain and protein, not one or the other.

For more information about the proposed guideline changes for school lunches, read the HealthDay article "U.S. Aims to Make School Lunches Healthier" here.

Have a suggestion? We'd love to hear your thoughts! Post your comments here or to ACHS Facebook at www.facebook.com/ACHSedu

References
[1] Ogden, C., PhD & Carroll, M., M.S.P.H. Prevalence of Obesity Among Children and Adolescents: United States, Trends 1963-1965 Through 2007-2008. Web. Accessed online 1/14/11 at http://www.cdc.gov/nchs/data/hestat/obesity_child_07_08/obesity_child_07_08.htm
[2] HealthDay. (2011). U.S. Aims to Make School Lunches Healthier. Web. Accessed 1/14/11 at http://www.nlm.nih.gov/medlineplus/news/fullstory_107653.html

Quinoa: A recipe for health

Is quinoa (KEEN-wah) the new couscous? Seems to be. It’s all over the Web—quinoa, the new must-have ingredient. And why not? It has great flavor. It has great texture. It has a simple no-fuss, no-muss presentation and is easy to make.

Why not?, indeed. No reason we can think of! Quinoa is a rich source of fiber, higher in protein than many other grains, and a good source of iron and magnesium. Plus, it cooks quickly, is relatively inexpensive, and is versatile—you can make quinoa as a side dish or add savory ingredients for a main dish. You can even use quinoa in place of rice, as the American Dietetic Association recommends.

Far from “new,” quinoa is native to South America and the “Andean Indians who first cultivated it call it ‘the mother grain,’” the Atlantic explains in a recent article, “Quinoa: The Story of a Cursed Crop.” Quinoa, the article explains, “provides 50 percent more energy than potatoes” and “is the only staple crop that provides a full suite of amino acids.” But the journey from ‘mother grain’ to American staple was not an easy one. Click here to read the Atlantic’s two-part article about quinoa’s journey from South America to our dinner plates.

Also, check out Well, The New York Times health and wellness blog, for the September 24 post “There’s Something About Quinoa.” Blogger Tara Parker-Pope includes several links to quinoa-based recipes like stir-fried quinoa with vegetables and tofu.

One small note: The American Diabetes Association (ADA) website warns that for people with Celiac disease, “quinoa may not be entirely safe.” Instead, the ADA suggests a rice-based pasta or a potato-rice pasta.

What are your favorite quinoa recipes? Post them here and together we'll build a Healthy Cooking with Quinoa collection!

*These statements have not been evaluated by the FDA. This article has been provided for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.

Soy fact vs soy fiction

The FDA has allowed the following claim to be made concerning soy products: “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.”

To qualify food must: Contain 6.25 G of soy protein, have less than 3 g fat and 1 g saturated fat, and less than 20 mg of cholesterol and less than 480 mg of sodium. This claim is based on whole soy protein food, not isolated soy constituents. Asian diets contain typically 6-11 g of soy protein/day, which includes 25-50 mg of isoflavones.

Soy is a complete protein. Not really, but that might not be a bad thing.

The FDA claims that soy protein can be a good substitute for animal protein because it contains all the necessary essential amino acids. Soy is high in the non-essential amino acids, but is low in cysteine, methionine, and lysine. However, soy protein, as well as many other vegan proteins, are higher in non-essential amino acids than most animal-derived food proteins, and as a result should preferentially favor glucagon production. (This could help with insulin resistance.)

An unnecessarily high intake of essential amino acids—as in high-meat diets—may prove to be as grave a risk factor for “Western” degenerative diseases as is excessive fat intake.

Soy prevents cancer. Maybe.

Soy contains isoflavones that are phytoestrogens, which may have both benefits and risks. Phytoestrogens interact with many receptors, including estrogen hormone receptors, but the type of interaction and the type of receptor dictates the biologic response. For instance genistein, one of the main soy isoflavones, interacts differently with estrogen receptor alpha and estrogen receptor beta. Genistein was shown to inhibit the growth of MCF-7 breast cancer cells.

Epidemiological studies show that women with traditional diets high in soy have a lower incidence of breast cancer those women with Western diets. There are no studies that show eating high amounts of soy later in life can decrease a women’s risk of breast cancer however.

Soy is safe for breast cancer survivors. Probably NOT.

Currently neither the animal data nor human data is conclusive as to whether soy is safe for breast cancer survivors. Women who are estrogen positive breast cancer survivors are frequently told to restrict their intake of soy products because of the phytoestrogen content.

GMO soy is healthy. If you don’t mind herbicides on your food!

Genetically modified soy is “Roundup Ready”, MEANING Roundup can be sprayed on the crop for weed control. Roundup Ready (RR) varieties of soybean has increased the use of glyphosate for weed control and glyphosate residues were found in soybean leaves and stems, and metabolites of the herbicide were found in the grain. Applications of glyphosate have no effects on phytoestrogen levels in glyphosate-resistant soybeans.

Fermented soy is better for you. Not really.

There is a difference in the isoflavones in non-fermented vs. fermented soy food, but the effect of enzymes and flora activity in the digestive tract makes the difference unimportant.

Soy is a common food allergen. True!

Soy is one of the top food allergens, along with cow’s milk, citrus, nuts, wheat, seafood and egg. Allergenicity of GMO soy may be altered. Hydrolyzed soy protein may not be as antigenic and there may be cross-reactivity with birch pollen and soy.

Soy inhibits the thyroid. Not True!

In 14 human studies, most found little change in thyroid function tests of normal subjects ingesting isolated soy protein. There are a few case studies of soy impacting hypothyroid patients, by reducing thyroid medication absorption. Always also consider iodine deficiency. Iodine deficiency lead to goiter and soy may make an iodine deficiency worse. An interesting not is that Asian soy consumption is often coupled with seaweed, which is naturally high in iodine.

Soy inhibits protein digestion. Possibly.

Raw soy contains Bowman-Birk (BBI) inhibitor of chymotrypsin and trypsin and the Kunitz inhibitor of trypsin (KTI). Heating and processing of the soybean removes most but not all of these inhibitors. On the other hand, several studies suggest that BBI can also function as an anticarcinogen, possibly through interaction with a cellular serine protease.

Soy is safe for infant formulas. Caution is needed.

Infants consuming soy formulas had 10 times higher isoflavone levels in their blood than women receiving soy supplements who show menstrual disturbances. Small, physiologically relevant phytoestrogen exposure levels can alter estrogen-dependent gene expression in the brain and affect complex behavior in a wide range of species. The implications for these findings in humans, and particularly in infants, largely remain uninvestigated but are a subject of increasing public interest.

Soy infant formulas contain BBQ and KTI, protein enzyme inhibitors; infants on soy formula consume about 10 mg of KTI plus BBI per day. The impact of reduced protein digestion due to these enzyme inhibitors in infants is not known.

Soy is a good food. Most likely.

Whole soy foods are a good source of fiber, B vitamins, calcium and omega-3 essential fatty acids. Replacing some high fat animal protein with soy foods is beneficial. Soy can be part of a healthy diet, along with fruits, vegetables, and whole grains, fish and lean meats Introduce soy slowly to the daily diet. Avoid if you have soy allergies.

Soy is a nutraceutical. Most likely.

Soy isoflavones may be helpful for modest cholesterol lowering effects. Soy isoflavones effect on breast cancer is unclear. Soy isoflavones may be helpful for menopausal symptoms. Soy isoflavones may be supportive for postmenopausal bone health.

>> By Dr. Arianna Staruch, ND, ACHS Dean of Admissions

Soy fact vs soy fiction

The FDA has allowed the following claim to be made concerning soy products: “Diets low in saturated fat and cholesterol that include 25 grams of soy protein a day may reduce the risk of heart disease.”

To qualify food must: Contain 6.25 G of soy protein, have less than 3 g fat and 1 g saturated fat, and less than 20 mg of cholesterol and less than 480 mg of sodium. This claim is based on whole soy protein food, not isolated soy constituents. Asian diets contain typically 6-11 g of soy protein/day, which includes 25-50 mg of isoflavones.

Soy is a complete protein. Not really, but that might not be a bad thing.

The FDA claims that soy protein can be a good substitute for animal protein because it contains all the necessary essential amino acids. Soy is high in the non-essential amino acids, but is low in cysteine, methionine, and lysine. However, soy protein, as well as many other vegan proteins, are higher in non-essential amino acids than most animal-derived food proteins, and as a result should preferentially favor glucagon production. (This could help with insulin resistance.)

An unnecessarily high intake of essential amino acids—as in high-meat diets—may prove to be as grave a risk factor for “Western” degenerative diseases as is excessive fat intake.

Soy prevents cancer. Maybe.

Soy contains isoflavones that are phytoestrogens, which may have both benefits and risks. Phytoestrogens interact with many receptors, including estrogen hormone receptors, but the type of interaction and the type of receptor dictates the biologic response. For instance genistein, one of the main soy isoflavones, interacts differently with estrogen receptor alpha and estrogen receptor beta. Genistein was shown to inhibit the growth of MCF-7 breast cancer cells.

Epidemiological studies show that women with traditional diets high in soy have a lower incidence of breast cancer those women with Western diets. There are no studies that show eating high amounts of soy later in life can decrease a women’s risk of breast cancer however.

Soy is safe for breast cancer survivors. Probably NOT.

Currently neither the animal data nor human data is conclusive as to whether soy is safe for breast cancer survivors. Women who are estrogen positive breast cancer survivors are frequently told to restrict their intake of soy products because of the phytoestrogen content.

GMO soy is healthy. If you don’t mind herbicides on your food!

Genetically modified soy is “Roundup Ready”, MEANING Roundup can be sprayed on the crop for weed control. Roundup Ready (RR) varieties of soybean has increased the use of glyphosate for weed control and glyphosate residues were found in soybean leaves and stems, and metabolites of the herbicide were found in the grain. Applications of glyphosate have no effects on phytoestrogen levels in glyphosate-resistant soybeans.

Fermented soy is better for you. Not really.

There is a difference in the isoflavones in non-fermented vs. fermented soy food, but the effect of enzymes and flora activity in the digestive tract makes the difference unimportant.

Soy is a common food allergen. True!

Soy is one of the top food allergens, along with cow’s milk, citrus, nuts, wheat, seafood and egg. Allergenicity of GMO soy may be altered. Hydrolyzed soy protein may not be as antigenic and there may be cross-reactivity with birch pollen and soy.

Soy inhibits the thyroid. Not True!

In 14 human studies, most found little change in thyroid function tests of normal subjects ingesting isolated soy protein. There are a few case studies of soy impacting hypothyroid patients, by reducing thyroid medication absorption. Always also consider iodine deficiency. Iodine deficiency lead to goiter and soy may make an iodine deficiency worse. An interesting not is that Asian soy consumption is often coupled with seaweed, which is naturally high in iodine.

Soy inhibits protein digestion. Possibly.

Raw soy contains Bowman-Birk (BBI) inhibitor of chymotrypsin and trypsin and the Kunitz inhibitor of trypsin (KTI). Heating and processing of the soybean removes most but not all of these inhibitors. On the other hand, several studies suggest that BBI can also function as an anticarcinogen, possibly through interaction with a cellular serine protease.

Soy is safe for infant formulas. Caution is needed.

Infants consuming soy formulas had 10 times higher isoflavone levels in their blood than women receiving soy supplements who show menstrual disturbances. Small, physiologically relevant phytoestrogen exposure levels can alter estrogen-dependent gene expression in the brain and affect complex behavior in a wide range of species. The implications for these findings in humans, and particularly in infants, largely remain uninvestigated but are a subject of increasing public interest.

Soy infant formulas contain BBQ and KTI, protein enzyme inhibitors; infants on soy formula consume about 10 mg of KTI plus BBI per day. The impact of reduced protein digestion due to these enzyme inhibitors in infants is not known.

Soy is a good food. Most likely.

Whole soy foods are a good source of fiber, B vitamins, calcium and omega-3 essential fatty acids. Replacing some high fat animal protein with soy foods is beneficial. Soy can be part of a healthy diet, along with fruits, vegetables, and whole grains, fish and lean meats Introduce soy slowly to the daily diet. Avoid if you have soy allergies.

Soy is a nutraceutical. Most likely.

Soy isoflavones may be helpful for modest cholesterol lowering effects. Soy isoflavones effect on breast cancer is unclear. Soy isoflavones may be helpful for menopausal symptoms. Soy isoflavones may be supportive for postmenopausal bone health.

>> By Dr. Arianna Staruch, ND, ACHS Dean of Admissions