Debunking Nutrition Myths Series - Lemon Water

Just the other day, I received one of those viral messages that asks you to send it to your loved ones. And if you don't something terrible is going to happen. This one in particular was about nutrition. Since it's March Nutrition Month, I wanted to resolve some of the common traps that the general public fall into. I will be debunking one statement a day.

The message says, "Dr.Yu has emphasized that if this message is forwarded to another 10 people, there must be at least one life saved in the near future. I already did my part. I hope you can do yours too. Thank you!" Although this message was said by a Doctor, you are not able to verify his/her credentials. It is always better to seek out health professionals in person than to believe absurdity from social media.

Statement #1: 
Drink hot lemon water can prevent cancer. Don't add sugar. Hot lemon water is more beneficial than cold lemon water.

 

Problems and changes that should be made with statement #1:

• Temperature of beverage you're drinking does not matter as long as it is not scalding hot water that you are pouring down your throat. On the contrary, there are actually studies that observed a "Fivefold increase in esophageal cancer risk among those who consumed burning hot soup or porridge, with smaller excesses for preserved vegetables, salty and deep fried foods." 

• Neither is there scientific evidence that directly links hot lemon water to the prevention of cancer nor is there scientific evidence that shows that hot lemon water is more beneficial than cold lemon water.  

• Adding sugar to your drink can add unnecessary calories to your diet. For weight loss/weight maintenance, avoiding these unnecessary calories is a good idea. Even more,  if you are diabetic, added sugar is definitely a factor you should look out for. However if you are a healthy individual,  1 packet of sugar to your coffee, tea or lemon water would just add roughly 20 calories to your daily intake. Again, moderation is the key.

• Lemon itself can act as a natural flavoring. It adds some variety to plain water. If you are able to drink more water throughout the day by adding lemon, please do! Staying hydrated is important. 

• You might say that there is a lot of Vitamin C in lemons but so does a lot of other fruits and vegetables. Don't limit yourself to one option based on the ample amount of X that people advertise for. Variety is the key.

Scientific findings from research should not be glorified. Unfortunately, the social media has a tendency to do so. As we know, don't believe everything you see on the internet! They want a message that is marketable and achievable. Everyone should exercise some thoughts into these messages before jumping into action. It is always best to ask health professionals (e.g. Medical Doctors, Registered Dietitians) for a second opinion.

Written By:
Charlotte Chan, Registered Dietitian


References:
Gao, Y.-T., McLaughlin, J. K., Gridley, G., Blot, W. J., Ji, B.-T., Dai, Q., & Fraumeni, J. F. (1994). Risk factors for esophageal cancer in Shanghai, China. II. Role of diet and nutrients. International Journal of Cancer, 58(2), 197-202. doi: 10.1002/ijc.2910580209

Colourful Eating ~ Green

Be Green! 

Whether it is being green or eating green, it can beenfit us in the long run.

Chlorophyll is what gives our fruits and vegetables that bright green colour.  There are two types of chlorophyll ~ chlorophyll a and chlorphyll b.

Food sources of chlorophyll:

broccoli, green cabbage, kale, lettuce

The Canadian's Food Guide (CFG) suggests:

"Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A. 

Try dark green vegetables such as: arugula, broccoli, chard, dandelion greens, gai lan, kale/collards, mustard greens, and salad greens including romaine lettuce, spinach or mesclun mix."

There's high amounts of carotenoids in dark green, yellow, orange and red fruits and vegetables so it is important to have a colourful meal. As mentioned before, carotenoids can help in lowering risk of eye disease, some canacers and heart diseases because it is an antioxidants. 

Colourful Eating ~ Orange

ORANGE, a bright and refreshing colour. 

Orange coloured fruits and vegetables contain beta-carotene which is needed for the production of Vitamin A. 

Food sources of beta-carotene

apricots, carrots

Functions of Vitamin A

It is a fat-soluble vitamin (dissolves in fat). It is important for your eye-sight because it aids in the maintenance of cornea. It is crutial for the maintainence of your skin. It also helps in bone and tooth growth and your overall immune function.

The Canadian's Food Guide (CFG) suggests:

"Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A. 

Try orange vegetables such as carrots, sweet potatoes, squash, pumpkin or yams. Apricots, cantaloupes, mangoes, nectarines, papaya and peaches also contain vitamin A and can be chosen instead of one orange vegetable."

Reference:

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/tips-trucs-eng.php 

Colourful Eating - Red

Each food has their own natural variance in appearance. For example, cooked shrimp has a light orange colour but raw ones are usually grey or transparent. The colour of food changes depending on the cooking and preparation technique.  We often depend on the colour of food to determine the quality. Overall, colour contributes to our expectations of food.

Often, bright coloured food contains plant pigments in which some are antioxidants.

Today let's start with the passionate colour of RED!

Food that is red often contains lycopene, anthocyanin, betalains.

Food sources of lycopene: 

watermelon, pink grapefruit, tomato

Interesting fact about lycopene:

lycopene content doubles in cooked tomatoes!

Food sources of anthocyanin: 

cranberries, red cabbage, strawberries

Food sources of betalains: 

beets

By having a wide array of fruits and vegetables, you will be able to meet most of your daily requirement of vitamins and minerals. Not only will it be more appetizing, but also more nutritious.

A mix of grains consisting red rice, wild rice and quinoa with diced cucumbers, carrots, tomatos, corn bits and a side of spinach salad

References:

Cornell University (2012, January 5). Colorful plates boost a picky eater's appetite. ScienceDaily. Retrieved March 24, 2012, from http://www.sciencedaily.com­ /releases/2012/01/120105112050.htm

Healthy Plate & Healthy Bowl

What is a balanced plate?

Different countries have different healthy plates:
Each country tries to come up with their own way to demonstrate what a healthy plate is. A lot of research actually goes into the best way to showcase and promote healthy eating.

America (USDA):
Choose My Plate campaign
A balanced plate consists of half being fruits and vegetables, a quarter of it being grains and a quarter it being protein. In addition, a cup of dairy 1-2 times a day would be ideal.

Harvard School of Public Health elaborates on the healthy plate.

Canada:
Rainbow campaign
All the food groups are split into different colours which makes it easy for the public to understand. As we know, the more colourful your plate is, the more variety you get.

http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Japan:
Japan has a spinning top campaign where they also emphasize on the importance of physical activity. The tip of the spinning top is what you should have the least and the widest sector is what you should have the most.

http://www.dietitian.or.jp/english/news/dietary.html

Hong Kong:
Similar to the UK system, HK displays healthy eating using a pyramid. The bottom shows what you should be eating the most. The top of the pyramid shows what you should have the least, namely fat and refined carbohydrate like candies and sodas.

My version of the healthy plate and healthy bowl:

 Healthy Plate

Healthy Bowl

Whether you decide to follow the North American depiction of healthy plate or Asia, the government tries to cater towards the public's need and guide the public to better understand healthy eating throughout the day. The bottom line is whatever you are having, moderation is the key. Pay attention to your portion sizes and make sure you get a balanced plate of carbohydrate, protein and fat in your diet. Enjoy your next meal!

Latest Nutrition Trends - Gluten Free Good or Not?

I decided to just google latest nutrition trend and see what were the first links that appear on google. No surprise, gluten free is one of the latest fads. So what is gluten?

Gluten is the small units of protein that is found in wheat, rye and barley. Therefore any food items that contain these ingredients will contain gluten. Food industries know that gluten free is a marketable gimmick and they take advantage of it. To be a smart consumer, here are the reasons as to why you shouldn't fall into such traps.

Gluten free diet should only be followed if you suffer from celiac disease or are gluten intolerant. Clarifications of the terms that often comes up when you hear about gluten free is stated below.

Celiac disease = a medical condition where the intestine is damaged by gluten

For a more medical definition, celiac disease is an autoimmune response that leads to inflammatory response that can lead to the death of the villi lining the intestine.

Symptoms of celiac disease often include malabsorption, recurrent diarrhea, weight loss and abdominal distention or bloating. Do not rush to judgement if you are experiencing these symptoms as they are similar to other bowel diseases. Diagnosis should only be done by a doctor through blood test or biopsy. Talk to medical professional and do not self-diagnose.

The reasons behind celiac disease is not well understood, it could be due to genetic component, exposure to gluten, an envioronmental "trigger" or an autoimmune response. 

Gluten intolerance = individuals who are experiencing the symptoms stated above who may or may not have celiac disease

Gluten sensitivity = individuals who are experiencing nonspecific symptoms without the immune response and the characteristics of celiac disease or the consequential intestinal damage

Risk of gluten free diet:

Gluten free products contain more fat. Since wheat, rye and barley are common grains that are used in a lot of food, in order to lower the amount of gluten, the amount of fat will have to be increased to make up for the loss in flavour and taste. These products are often lower in many nutrients such as folic acid, other B vitamins, vitamin D, calcium, iron and fiber.

If you truly need to follow a gluten free diet (i.e gluten intolerant / celiac disease), this is a very useful resource:

https://www.glutenfree.com/#filters/

Resources:
http://www.uptodate.com/contents/diagnosis-of-celiac-disease?source=search_result&search=celiac+disease&selectedTitle=1%7E150

Mahan LK, E.-S. S., Raymond JL. (2011). Krause's Food & Nutrition Care Process (13 ed.): Saunders.

Stress Management + Staying Healthy

Stress can definitely be burdening. How to manage it can be challenging. I think these are some tips that can help you relieve stress.

1. Run and Shout
Run to a secluded area and shout as loud as you can! The running can lead to the release of endorphines in your brain. You just need to drag your feet out the door and start moving.

2. Dance 
around with your Favourite Music
You can go all out with your hairographies. You will feel so much better once that tension is released.

If these extreme release are too hard core for you, these might be helpful.

3. Go Zen
Listen to yoga podcast and yoga-out! Go downward dog wherever you want, in your room, on top of a mountain, anywhere that you see possible. Then take a photo and hashtag it.

4. Plan Ahead
Planning is the key. When you know you are going to encounter something stressful like, exams, proposal deadlines, competitions, be prepared and organize yourself. Let's say you have an exam coming up, 2-3 weeks in advance, you can cook up a storm and store portioned out meals in the freezer. Be prepared and you can win the battle against stress.

5. Snack SMART
Below are some ideas of healthy snacks:
- Oven baked chickpeas
- Oven baked crispy kale chips
- Small handful of nuts e.g. almonds/walnuts/cashews...
- Celery and Carrot sticks with 2tbs hummus
- A fruit like an apple or 1/2 banana
- Tofu smoothie simply blend silken tofu and some frozen fruits of your desire

Just keep in mind, small portions of snacks can help with curbing your appetite.

6. Power Breakfast
Kick start your day with a breakfast that can energize you for the entire morning. Have a breakfast that contains fiber and protein that can keep you full for longer. For example, oatmeal or toast with 1tbs peanut butter and 1/2 banana or dress it with some nuts and raisins!