Video: Treating Common Ailments With Food With Dr. Nieca Goldberg

It's always better to get your vitamins and minerals from foods, if you can. It's also preferable to treat common ailments with food.   Dr. Nieca Goldberg shares some great tips in this short video, including how to deal with cracks in the side of your mouth, eat milk or spinach, and puffy ankles, eat bananas, apricots or oranges.  She explains why, and has some tips for some other common health troubles.

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Food Can Make You Very Sick- Some cautions and precautions

Food sustains and nourishes us. Without it we would literally starve to death, and yet, some foods themselves can actually make us very sick, even causing death. For those with food allergies the body itself is responsible- the person's immune system views a normally safe food as an invader and the body reacts accordingly, causing anything from a rash to anaphylaxis (which can sometimes lead to death). For those of us with Rheumatoid Arthritis (an auto-immune disorder), certain foods can trigger inflammation, and the accompanying pain. Foods in the nightshade family, like white potatoes, eggplant, bell peppers and tomatoes are potentially harmful, if eaten in excess, or eaten at all. I also have problems if I eat too much corn, another trigger for those with R.A. If I eat corn or potatoes, occasionally, I have no problems; it's when I eat these foods several days in a row that I notice an increase in achiness.

The most common allergenic foods are:

soy, eggs, wheat, cows milk, tree nuts, peanuts, fish and shellfish,

although most foods can cause an allergic reaction, even strawberries. So, those of us who know which foods cause trouble simply eliminate them from our diets, that is, if we value good health enough to make those sacrifices. It's as simple as that.

But, in other cases, the food itself is what creates havoc in our bodies, or to be more specific, the food that has become contaminated by microbes and other nasties, and there is usually no way to determine if something has become contaminated or not, until there is some major publicized outbreak. Like the recent tomato/salmonella scare, which has now turned into a jalapeno pepper scare. Foodborne illnesses can be very hazardous to our health, so it is essential to practice safe food handling at home.

Some suggestions:

FOOD SHOPPING:

**If you have a cooler, great. Place all frozen and refrigerated foods in cooler and transfer immediately to freezer and fridge as soon as you get home. Do NOT leave food in a hot car for an extended period of time.
**Choose veggies and fruits that are in good condition.
**Pick cans that are not dented, bulging or cracked.
**Cold foods should be cold, frozen foods solidly frozen.
**Choose a use-by date that you know you will use by.

STORING THAT FOOD:

**Make sure your fridge is 40 degrees F, and the freezer at 0 degrees F, bacteria can multiply rapidly in a fridge that isn't cold enough.
**Meat, fish, poultry products should be frozen if you don't plan to eat within a few days, and should be placed on a plate so the juices don't mingle with other foods.
**Eggs should always be refrigerated, and always refrigerate any foods that recommend refrigerating after opening.

PREPARING THAT FOOD:

**Always, wash, wash, wash those hands with warm soapy water before you touch any food item, and after you touch potentially bacteria-laden foods like meat, fish, poultry and eggs.
**Make sure you wash your kitchen towels often, and replace or disinfect your sponges often. They can also harbour lots of nasties.
**Keep flesh foods away from other foods. If you're a vegetarian, you don't have to worry about this, but if you're a carnivore, make sure you wash, in hot soapy water, all cutting boards, knives etc. before you start chopping that onion.
**Marinate or thaw food inside the fridge, not in the kitchen. Bacteria will start to proliferate before the meat thaws.

COOKING THAT FOOD:

**Cook, cook, cook that meat, fish, chicken and those eggs until done. No rare steaks or runny eggs, please. Especially important for pregnant women, our elders, children and anyone with immune system troubles.

SERVING THAT FOOD:

**Never re-use dishes and utensils that you used to prepare the food.

STORING THOSE LEFTOVERS:

**Don't leave any perishable leftovers unrefrigerated for more than 2 to 4 hours. You're inviting bacteria to enjoy the food as much as you did. I would refrigerate any kind of dish with mayonnaise sooner than that.
**Large amounts of food will cool and keep better if placed in smaller containers.
**Remove stuffing from turkeys etc. and store separately. Remember, warm and moist can cause bacteria.

REHEATING THOSE LEFTOVERS:

**Heat thoroughly all leftovers. Boil sauces, soups and gravies. If anything looks odd or smells odd, toss it. It's not worth getting sick over.

**

When we eat away from home, it's not so easy, but we can choose carefully the restaurants we decide to patronize. California has a wonderful system of grading, and the results are plastered on the front of every eatery. In other States, if you are concerned, you can simply ask to see their most recent inspection score. If they have nothing to hide, I'm sure they will gladly comply. You can usually tell if a place is safe to eat, although a recent outbreak of ciguatera-laden fish was found at a Whole Foods health food store in West Palm Beach, Florida, recently. One would think you'd be safe at a health food store, but apparently not.

If you do happen to get sick, and the symptoms are severe, get thee to a doctor, or emergency room, and report it to your local health department. You could be responsible for stopping an outbreak in its tracks, before it becomes a national health problem.

The Agony Of Ciguatera-laden Fish

Cigua-what? I had never heard of the word until I was reading about an outbreak of Ciguatera in Palm Beach County, Florida recently. At least 10 people have been sickened by Ciguatera which turns out to be a specific type of food poisoning caused by ciguatoxin (a natural marine toxin) tied to certain tropical reef fish.

Some of the major culprits are:

Amberjack

Barracuda

Grouper

Hogfish

Snapper

although there are other fish that can carry the toxin. Of course, if you're a vegetarian you don't have to worry, but for those fish-eaters out there, if you avoid reef-feeding fish, you should be okay. And, although they say that certain species of Grouper and Snapper are not potentially harmful, I'd rather stay safe than sorry.

As unfamiliar I was with Ciguatera, it seems more than 50,000 people worldwide, per year, are sickened by ciguatoxin-contaminated fish. It is one of the most common forms of fish and seafood poisonings.

The major problem with Ciguatera is that you can't tell a fish is contaminated until it's too late, and unfortunately cooking the fish does not help. The toxin is so potent it takes less than one-hundredth of a gram to get you sick, and the symptoms seem hideous, often appearing within hours of eating the fish.

INITIAL GASTROINTESTINAL SYMPTOMS:

Nausea

Vomiting

Diarrhea

Cramping and stomach pain

FOLLOWED BY NEUROLOGICAL PROBLEMS:

Headaches

Muscle aches and weakness

Tingling sensations in the mouth, lips and tongue

Dizziness

Hot/Cold reversal, i.e. hot feels cold and vice versa

If you get any of the above symptoms you should immediately consult a doctor, and report it to the Marine and Fresh Water Toxins Hotline (888) 232-8635.

However, the above symptoms are similar to other food poisonings, so it might not always be Ciguatera, so fear not. I remember a violent reaction I once had to MSG (at least I'm convinced it was), suffering with every single above-mentioned symptom, except for the hot/cold sensations, plus severe heart palpitations. I thought I was not long for this world. It was not fun; but whereas I felt fine the next morning, the neurological troubles caused by Ciguatera can last for months and sometimes years, in severe cases. And the symptoms can often re-occur after initial poisoning, sometimes triggered by something as seemingly harmless as caffeine, alcohol, other fish, nuts, or animal proteins.

The irony, in the case of 5 of those sickened in Palm Beach County, was that the contaminated fish was purchased at Whole Foods Markets, one of the leading Health Food Stores in the U.S.

Prevention and Holistic Treatment:

Other than eliminating fish altogether from your diet, there doesn't seem to be much else one can do to prevent the problem. As for treatment, one source recommends high dosages of Vitamin B12.

Photo Credit

Tomatoes, Salmonella and You

I love tomatoes in any form, raw, cooked, in sauces, and the fact they are chock full of vitamins and minerals is merely an added benefit. So when the recent salmonella scare reared its ugly head, I was crestfallen.

I had always thought that salmonella ( as far as fruits and veggies goes) was restricted to berry type fruits, but then we had the spinach episode, and now the glorious tomato outbreak and who knows what will be next. It just proves that nothing is safe from foodborne illnesses, and also demonstrates the importance of food preparation cleanliness.

The FDA tracked the source to farms in Mexico and Florida and are continuing their investigation. It initially recommended staying away from raw red plum, red Roma, round red tomatoes, and products containing these, like salsa etc., but has since issued a list of States that have not been associated with the outbreak, and tomatoes grown in those areas are, therefore, safe to eat. Frankly, I'm staying away from those little fellas until the whole issue is resolved.

Fear not, however, as there are tomatoes not affected by the outbreak:

grape and cherry tomatoes, and tomatoes grown on the vine (with the vine still attached) are all safe to eat. They all happen to be my favorites, so there's not much loss in restricting which types I purchase.

The FDA recommends the following preparation tips for Fresh Produce:

What About Pre-washed Produce?

Many pre-cut, bagged produce items like lettuce are pre-washed. If so, it will be stated on the packaging. This pre-washed, bagged produce can be used without further washing.

As an extra measure of caution, you can wash the produce again just before you use it. Pre-cut or pre-washed produce in open bags should be washed before using.

Begin with clean hands. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.

Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Produce that looks rotten should be discarded.

All produce should be thoroughly washed before eating. This includes produce grown conventionally or organically at home, or produce that is purchased from a grocery store or farmer's market. Wash fruits and vegetables under running water just before eating, cutting or cooking.

Even if you plan to peel the produce before eating, it is still important to wash it first. Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.

Scrub firm produce, such as melons and cucumbers, with a clean produce brush.

Drying produce with a clean cloth towel or paper towel may further reduce bacteria that may be present.

Although the FDA claims it's okay to not wash pre-washed veggies, I would highly recommend it. When it comes to your health and well being, you can never be too safe.

Go ahead and pop some grape tomatoes in your salad, or make some spaghetti sauce, you will be getting the following nutrients with every bite:

Lycopene, Vitamin C, Beta-Carotene, Carotenoids (Vitamin A source), Anti-oxidants.

And they are a low calorie food, to boot. What more can you ask for.

Too Much Meat Equals Trouble

Too much of anything is not a good thing. If we all practiced a little moderation, we would be much healthier for it. But most of us have a tendency to overindulge in our favourite foods, in spite of knowing certain excesses can cause major problems in the future. In some cases, it's lack of knowledge, in others it's a deliberate choice. Either way, we should educate ourselves about what we ingest and how it can adversely affect our health. And then, at least, we have no-one to blame but ourselves when we do get sick.

For those of you who eat red meat, and lots of it, you should be aware that too much can cause a plethora of problems from heart disease to a higher risk of colorectal cancer, at which point, you have to decide whether it's worth the risk or not.

Heart Disease:

According to a Harvard Nurses' Study, women with Type 2 Diabetes who ingested too much Heme Iron from meat, increased their risk of developing Coronary Heart Disease over a 20 year period by a whopping 50%.

Cancer:

A group of 21 experts from around the world spent 5 years evaluating 7,000 cancer studies to determine what increases or decreases the risk of getting cancer. They concluded, among many other things, that eating too much meat can definitely increase that risk. Sir Michael Marmot, a Professor from University College London and chair of the panel of experts, claims there is a definite link between excess meat consumption and colorectal cancer, and halving the amount from the recommended 900 grams of red meat per week to 500 grams (equivalent to 2- 8 oz steaks) can substantially decrease that risk. He also recommends totally avoiding processed meats including smoked, salted or cured, like bacon, ham and salami. I would add hot dogs to the list.

Rheumatoid Arthritis:

In a study by researchers at the University of Manchester, England participants who ate the most red meat doubled their risk of developing Rheumatoid Arthritis. Those who ate other meats in addition to red meat had the same risk factors. As someone with Rheumatoid Arthritis, I can guarantee you that juicy T-Bone is not worth the risk.

Bone Loss:

A study, at the University of California in San Francisco, of more than one thousand 65 to 80-year-old women found that after a period of 7 years those women who had the highest intake of protein from animal sources (like meat and cheese) had 3 times the amount of bone loss and 3.7 times the rate of hip fractures.

Then you have the extremely remote possibility of contracting Mad Cow Disease, but I won't get into that.

None of the studies are recommending people give up meat altogether (although I would suggest that) they are merely asking you to limit your intake. As the saying goes: "Everything in moderation." If you must eat 16 ounces of meat per week, try adding some fish to your diet and cooking up several veggie meals the rest of the week. Get a good vegetarian cookbook, I think you'll be pleasantly surprised.

Cranberries- for health and taste

I love cranberries! Maybe because my favorite kind of fruit is tart and sweet, I always look forward to the Fall season when those fresh, round berries flood our supermarkets, and we can treat ourselves to home-made cranberry sauce, or luscious desserts that prominently feature the beauteous red berry.

And when one of your favorites happens to be full of health benefits, to boot, it makes it even more appealing.

Cranberries are chock full of healing properties. Most of us are aware of the benefits of cranberry on urinary tract health, but I had no idea about some of the other benefits. According to the Cranberry Marketing Committee, cranberries are also potentially beneficial for dental health, heart health and have anti-cancer and anti ulcer properties.

Urinary Tract Health:As we all know, drinking cranberry juice every day aids in prevention of bladder infections. I know of one person who remained infection free after starting a daily regimen of 2 teaspoons of frozen cranberry juice concentrate per day. Harvard researchers in a 1994 study found that women who drank 300 ml of juice a day had a 58% reduced chance of infection. A Rutgers University follow-up study discovered the anti-adhesion properties of the cranberry which "prevents microorganisms from adhering to cells of the urinary tract."

Heart Health: The flavonoids (polyphenol compounds) found in cranberries may "also help prevent the progression of atheroscleroic plaques that lead to cardiovascular disease." A University of Wisconsin study "has already shown that the properties of cranberry juice that could contribute to inhibiting blood clotting, promoting blood vessel diameter and preventing clogged arteries are equivalent to those of red wine."


Dental Health: A 1998 Tel-Aviv University study "determined that the same "anti-adhesion" properties that prevent bacteria from forming in the urinary tract prevent bacteria from forming in the mouth. By creating a "bacteria-inhibiting" effect, cranberries might reduce the formation of harmful plaque that leads to gum disease."

Anti-Cancer: The flavonoid and anti-oxidant properties in cranberries could be beneficial in cancer prevention. See here for more info.

Anti-Ulcer: Research has found that the tannins in cranberries can prevent bacterial adhesion in the stomach lining, including the infamous H. Pylori (Helicobacter pylori bacterium) which causes that nasty Peptic Ulcer.

There are also indications that it has anti-aging properties as well. Check out the Cranberry Institute for more information.

All of this from a bunch 'o berries. It's obviously worth adding more of them to our diets.

Tip On Cooking Cranberries:

Found this little tidbit in Vegetarian Times.

In a saucepan of water, over medium heat, cook the berries for 10 minutes until they "pop". This, apparently, helps lose the tartness. Cooking any longer, however, will make them bitter.


CRANBERRY APPLE CRISP
by Ocean Spray Test Kitchen

sliced tart apples 5 cups

cranberries 1 1/2 cups

sugar 1/3 cup

flour 1/2 cup

brown sugar 1/2 cup

cinnamon 1 teaspoon

butter or margarine 1/4 cup

Preheat oven to 375 degrees. Lightly grease a 9 inch square baking pan. Pare and core apples. Layer apples and cranberries in pan, sprinkling with sugar as you layer. Mix flour, brown sugar, and cinnamon. Work in butter until light and crumbly. Sprinkle topping evenly over apples and cranberries. Bake 45 minutes or until apples are tender.


For other cranberry recipes click here.

To Wash Or Not To Wash: Prewashed salads

For some reason I have always felt compelled to thoroughly wash all my fruits and veggies, including those pre-packaged salads, spinach etc. that claim to be pre-washed. Call me obsessive, call me paranoid, but I just have to do it. Perhaps it's because I have had so many gross experiences in my life with food. I've bitten into a plum and had a worm pop out the other end, right in front of my eyes. The same thing happened with a candy bar, when I still ate chocolate. This big, fat green worm popped up as I bit into a Mr. Goodbar! On another occasion, after having eaten half a box of raisins, I discovered a dead moth and realized (to my horror) why the raisins had been so granular. I've found worms in frozen and canned vegetables, flies in my falafel and hairs in my spaghetti, so you can understand why I am so neurotic when it comes to food inspection and cleanliness both at home and in restaurants.


The following photo confirmed why it is still imperative to wash all those pre-washed salad fixings:





If you look closely below the "Fresco, Lavado" you will see the bulging eyes of a frog. Yummy. The email accompanying the photo assumes that the water the spinach was washed in contained polliwogs, but whether the photo is real or a hoax is undetermined, according to Snopes.com. But there have been other similar cases. Either way, it's probably best to wash everything, unless you want extra protein in your salad!

There's More to Calcium then Milk!

Dem bones, dem bones.......

So you think that only calcium from milk (and other dairy products or supplements) is good for bone-health? Think again. You'd be surprised at some other foods that are just as good for our bones and teeth. And others (like Vitamin D and K enriched foods) that are very necessary to ensure that the calcium from those foods is absorbed into our system, to maintain those healthy bones.


"Milk, it does a body good". Not so! Well at least, not for those of us who are lactose intolerant, or those who are Vegan, or believe that milk should only be consumed by babies and baby cows. So, these mighty tasty alternatives are good news.

SESAME SEEDS: Although it packs on more calories, an ounce (160 calories) of sesame seeds has the equivalent amount of calcium as a glass of skim milk. Sprinkle some on your cereal, or veggies, or whatever else you fancy.

FIGS: believe it or not, have more calcium than most other fruits - 6 figs supply 15% of the RDA for calcium. I'm not sure how many fig newtons you'd have to eat to gain any benefit, other than pounds, but you might check it out on the packaging.

BRUSSELS SPROUTS: (if you can stand them- personally, they make me gag!) The Vitamin K in Brussels Sprouts helps our bones retain the calcium necessary for bone health, so it is vitally important to make sure you get enough Vitamin K in your diet. It seems that early post-menopausal women don't get enough vitamin K, so just a half cup of these cooked, gag-inducing veggies provides more than the daily requirement. So go ahead and enjoy. I'll find other yummier Vitamin K rich foods like the following:

OTHER LEAFY GREENS: Spinach, Kale, broccoli, all have calcium, but in a form that is unavailable to the body. However, they are chock full of Vitamin K. Other veggies with high levels of Vitamin K are turnip greens, lettuce and cabbage. Now that's more like it. For a list of Vitamin K Rich foods and the amounts per 100 grams of food, click here.

FLAXSEED: a recent study published in Nutrition Journal claims that diets that are high in alpha-linolenic acid A.L.A. (an Omega-3 Fatty Acid which is found in ground flaxseed, soybean and other sources, though it is highest in flaxseed) may actually help slow down bone loss. And 1 tablespoon contains 1.6 grams of ALA (which constitutes more than your daily needs.)

PUMPKIN SEEDS: Magnesium is very important in helping the body metabolize calcium, and most nuts and seeds are a great source of magnesium. All you need is 2 ounces of pumpkin seeds, and you'll have consumed 302 mg of magnesium , the full RDA. You can put them in muffins, or sprinkle on salads and, voila!

TOFU: 1/2 cup provides 250 mg of calcium. The wonderful thing about tofu is that it is so versatile. Because it is essentially tasteless, it takes on the flavors of the spices etc. that it is cooked with. I make a fabulous tofu-carob mousse pie, and people have no clue it is made with tofu. It has probably been my most popular and most requested recipe.

SALMON: and other fatty fish like herring etc. are rich in Vitamin D (in addition to calcium), which is essential for many things including bone health. (I'll be doing a separate post on Vitamin D soon.) Women ingesting enough Vitamin D, plus calcium, have been found to have a 29% reduced risk of hip fracture. 1 ounce of herring contains 193 IU of Vitamin D, the recommended daily requirement, although there is some thought that people might need more. And, a 3 1/2 ounce serving of salmon provides 90% of the RDA.

So, there you go. Lots of interesting and different choices, for both carnivores, pescatarians, vegetarians and vegans, alike.

Oh, and don't forget exercise! It is very important, particularly lifting weights. Sigh.

NOTE: Careful about your caffeine consumption. Drinking too much will, in essence, leach the calcium out of your bones. Besides, there are is no nutritional value, whatsoever in caffeine.

The RDA for calcium is as follows:

Children:

0 to 6 months 210 mg

7 to 1 years 270

1 to 3 years 500

4 to 8 years 800

Women:

9 to 18 years 1300 mg

19 to 50 years 1000

51 plus years 1200

Men:

9 to 18 years 1300 mg

19 to 50 years 1000

over 51 years 1200

For a list of other vegetarian, calcium rich foods, click here.

Greenpeople.org - resource for saving dollars on all things green

I came across greenpeople.org in Prevention Magazine today. It's an extensive resource for "eco-friendly and holistic health products", a site I know I'm bookmarking for the future.

If you are looking to save on organic fruits and veggies they list local food buying clubs and co-ops by zip code and state, city and even country.

Food buying clubs, if there are any near you, are a great way to save up to 35% on organic foods. Members purchase the produce in bulk directly from farmers and meet every week or 2 to divide it all up. According to Prevention Magazine the cost ranges from $40 to $50 for 2 weeks. That seems like quite a savings, especially for those who have families. There are supposedly 10,000 buying clubs across the country.

Greenpeople.org doesn't seem to list any of the larger health food chains, like Whole Foods and Wild Oats, but those are easily located via their specific web sites.

They also have listings from clothing to travel to holistic medical practitioners, and it also happens to list the best (and my favourite) website for veggie restaurants (and health food stores) across the nation and the world: happycow.net.

You never know what you'll find on these kinds of sites.

Tips for buying and storing fresh produce

Fruits and veggies are an important addition to our daily food intake. They are chock full of vitamins and nutrients, and at least 5 servings per day, are recommended for a healthy diet. But those yummy fruits and veggies can also be carriers of food-borne illnesses that, oftentimes, can be fatal, so it's very important to handle those products in a safe manner, especially for those who are Raw Foodies.

The Food and Drug Administration (FDA) has some great tips on how to safely handle fresh produce. The following information is courtesy of the FDA:

Buying Tips:

*when selecting fresh-cut produce, choose only those items that are refrigerated or surrounded by ice.

* Bag fresh fruits and vegetables separately from meat, poultry and seafood when packing them to take home.

Storage Tips:

* Store certain perishable fresh fruits and veggies (like strawberries, lettuce, herbs and mushrooms) in a clean refrigerator at a temperature of 40 degrees F. or below.

* All produce that is purchased pre-cut or peeled should be refrigerated.

Preparation and Handling Tips:

* Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.

* Cut away any damaged or bruised areas on fresh fruits before preparing or eating. If it looks rotten, it should be discarded.

* All produce should be thoroughly washed before eating. Wash fruits and veggies under running water before eating, cutting or cooking.

* Even if you plan to peel the produce beofre eating it, it is still important to wash it first.

* Scrub firm produce, such as melons and cucumbers, with a clean produce brush.

* Drying produce with a clean towel or paper towel may further reduce bacteria that may be present.

* Many pre-cut, bagged produce items such as lettuce are pre-washed. If so, it will be stated on the packaging. This pre-washed, bagged produce can be used without further washing. As an extra measure of caution, you can wash the produce again just before you use it. Pre-cut or pre-washed produce in open bags should be washed before using.

Focus On: Health Risks with Raw Sprouts

Raw sprouts that are served on salads, wraps, and sandwiches may contain bacteria that can cause food-borne illness. Rinsing sprouts first will not remove bacteria. Home-grown sprouts also present a health risk if they are eaten raw or lightly cooked.

To reduce the risk of illness, do not eat raw sprouts such as bean, alfalfa, clover, or radish sprouts. All sprouts should be cooked thoroughly before eating to reduce the risk of illness.

This advice is particularly important for children, the elderly, and persons with weakened immune systems, all of whom are at risk of developing serious illness due to food-borne disease.

In addition, be sure to:

Wash cutting boards, dishes, utensils and counter tops with hot water and soap between the preparation of raw meat, poultry and seafood products and the preparation of produce that will not be cooked.

For added protection, kitchen sanitizers can be used on cutting boards and counter tops periodically. Try a solution of one teaspoon of chlorine bleach to one quart of water.

If you use plastic or other non-porous cutting boards, run them through the dishwasher after use.

I eat raw sprouts, but I make sure I wash them thoroughly before eating them. I also happen to wash all my fruits and veggies, even those that state they are pre-washed. You can never be sure.

But there's a saying in Spanish "Mugre que no mata, engorda." Or in other words, "dirt that doesn't kill, fattens", so I also don't go crazy.

Happy munching!