Surprising Sources of Hidden Sugar

Some of the following food items are a surprising source of hidden sugar.  So if you’re trying to cut back on sugar, always read the ingredient labels for hidden sugar.

Pasta Sauce

Although pasta sauces are savory and sweet, they contain up to 6 – 12 grams of sugar per half-cup of serving.  That is the same as 1 chocolate chip cookie.  The American Heart Association recommends that women consume no more 100 calories of sugar daily (about 6 teaspoons) and men no more than 150 calories of sugar daily (about 9 teaspoons).  Consuming too much sugar daily may lead to weight gain, which can be bad for health.  Reading the ingredient label of marinara and Alfredo sauces will give you the sugar content for these sauces.

Granola Bars

Check the label of granola bars for such ingredients like corn syrup, brown sugar, honey, brown sugar syrup, dextrose and fructose.  Granola bars may also have yogurt, chocolate coating and chips which can raise the sugar content quickly to 8 – 12 grams per serving.  Choosing a 1-ounce granola bar (1/3 cup) over a 1-ounce granola bar lowers the sugar to 5 grams.

Yogurt

Although yogurt contains a healthy dose of calcium and protein, even low-fat flavored yogurt has 17 – 33 grams of sugar per 8-ounce serving.  2 scoops  is equal to 1 cup of chocolate ice cream.  You can choose yogurt that is low in sugar, or even better, plain yogurt and adding your choice of fruit.

Instant Oatmeal

While a good source of fiber, many fruit-flavored instant oatmeal has 10 – 15 grams of sugar per packet.  Even “reduced sugar” varieties can have 5 – 6 grams per packet.  By adding apple slices to plain instant oatmeal can give less than 1 gram of sugar per packet.

Salad Dressing

Sweet dressings like raspberry vinaigrette, French and Catalina contain the most sugar, from 5 – 7 grams of sugar per 2 tablespoons in a serving.  So watch what you pour on your salad.  For a low-sugar option:  try a light homemade vinegar oil dressing, which has about 1 gram of sugar.

Breakfast Cereals

Everyone knows that kids’ cereals are a high source of sugar, but there are “healthier” cereals that may sneak in.  The more popular are oat, bran, and corn cereals contain 10 – 20 grams sugar per cup.  Read the ingredient label will let you know what you’re getting despite what the box says.

Energy Drinks

Most energy drinks claim to give lots of sugar and lots of caffeine.  Some as much as 25 grams in a 8 ounce serving.  Try cool water as being dehydrated can make you more tired.

Packaged Fruit

Many packaged and canned fruits like mandarin oranges in light syrup contain 39 grams of sugar in a 1 cup serving.  To minimize the sugar, drain the cup and you get about 15.5 grams, try fresh fruit for an even better choice.

Coleslaw

Many think this “healthy” side dish, popular in many restaurants is a healthy choice.  But surprisingly, a regular-size side of coleslaw that is common in many fast-food restaurants contains 15 grams of sugar.  Research popular fast-food websites to see what their menus offer.   You can also make a low-sugar homemade version coleslaw for a healthier option.

Tea

Weary of the added calories and sugars in juices?  Is tea a safer choice?  Even the popular choices in leading brands of lemon-flavored iced teas may contain up to 32 grams of sugar per bottle.  You can control sugar in iced tea by brewing your own tea.  Some flavored waters may be low in sugar if you check the ingredients label.

Dried Fruit

Even with the water removed, dried fruit may contain more sugar per volume than fresh fruit.  For example, a small box of raisins (1.5 ounce) may contain more than 25 grams of sugar.  That’s equal to a cup of grapes.

Ketchup

4 grams of ketchup on your next burger can give a minor sugar boost to your diet, even though it may not be a significant amount compared to other foods high in sugar.  If you’re trying to cut the sugar in your diet, try regular yellow mustard—it’s less than 1 gram of sugar per tablespoon.

Conclusion

Always check the ingredient label on your favorite foods for high sugar. 

Source

Elaine Magee, MPH, RD.  May 23, 2014.  www.webmd.com/diet/ss/hidden-sugar-slideshow.

Cholesterol 101: What Your Levels Mean?

What is Cholesterol?

Many associate cholesterol with fatty foods, but most come from a waxy substance that is made by our own bodies.  The liver produces 75% of the circulates in our blood; the other 25% is from the food we eat.  When at normal levels, cholesterol plays an important part in helping the cells do their job.  Cholesterol levels are high in more than 100 million Americans.

Symptoms of High Cholesterol

There are generally no symptoms, but there can be damage deep within the body.  Over time, too much cholesterol can lead to buildup of placque in the arteries, known as artherosclerosis.  This is when the arteries become to narrow for available blood flow and can trigger heart disease.  But the good news is that high cholesterol can be easily detected by several ways and can be brought down. 

Cholesterol Testing

It is recommended that people over 20 have their cholesterol levels checked at least once every 4 – 6 years.  You can do this with a simple blood test called a fasting lipoprotein profile.  It measures the different forms of cholesterol that circulates in our blood after avoiding food for 9 – 12 hours.  The results give the levels of bad cholesterol, good cholesterol, and triglycerides.

Bad Cholesterol

Most  of the cholesterol that the blood carries protein through the body is call low density lipoproteins (LDL).  It combines with other substances that clog the arteries.  A diet high in saturated and trans fats raises the level of LDL cholesterol.  For most people, the LDL score should be below 100 to be healthy, but those with heart disease should be even lower.

Good Cholesterol

1/3 of the blood that cholesterol is carried through the arteries is called high-density lipoproteins (HDL).  The good cholesterol helps remove the bad cholesterol by preventing buildup to the arteries.  The higher level of HDL cholesterol, the better.  But people with too little HDL may develop heart disease.  Healthy fats, like olive oil, boost HDL cholesterol levels.

Triglycerides

The body converts excess calories, sugar, and alcohol into triglycerides, the fat that is carried in the blood and stored as fat cells in the body.  People who are overweight, inactive, smoke, heavy drinkers have high levels of triglycerides and also those who eat a high-carb diet.  A triglyceride score of 150 or higher runs the risk of metabolic syndrome—that is linked to heart disease and diabetes.

Total Cholesterol

This measures the combination of LDL, HDL, and VLDL (very low density lipoprotein) in the bloodstream.  VLDL is a precursor of LDL, the bad cholesterol.  A total cholesterol score under 200 is healthy in most cases; but people in the high range have an increased risk of heart disease than those under 200.

Cholesterol Ratio

To calculate the cholesterol ratio:  divide the total cholesterol by HDL cholesterol. 

Example:  total score 200/HDL score 50 = Cholesterol ratio 4 to 1.

Doctors recommend maintaining a ratio of 4 to 1 or lower; the smaller the better.  It is useful in estimating heart disease risk, but not important in guiding treatment.

Cholesterol in Food

Cholesterol-rich foods, like eggs, shrimp, or lobster are no longer forbidden as research shows that cholesterol eaten is a small effect in the blood cholesterol levels for most people.  Few people “respond” to blood levels that spike after eating eggs.  Saturated or trans fats are the bigger concerns.  A daily cholesterol limits 300 milligrams for healthy people, and 200 milligrams for those at higher risk.

Cholesterol and Family History

There are two sources for cholesterol:  the body and food, that contribute to high cholesterol.  Some people can inherit the genes that trigger too much cholesterol produced.  Saturated fats in cholesterol are found in animal-based fats like meat, eggs, and dairy products made from milk.  In many cases, high cholesterol comes from a combination of diet and genetics.

What Boost Your Risk?

There are several factors that can boost your risk:

·          A diet that high in saturated fats and cholesterol.

·         A family history high in cholesterol.

·         Aging.

Cholesterol and Gender

Women usually have a lower total cholesterol level than men of the same age, that is until menopause.  Women tend to have higher levels of HDL cholesterol, the good kind; and for good reason—estrogen, the femal e sex hormone raises the level of HDL cholesterol.  But estrogen peaks during childbearing and drops after menopause.  After 55, the risk of developing high cholesterol increases.

Cholesterol and Children

There is evidence that cholesterol can start clogging the arteries in childhood, increasing the risk of artherosclerosis and heart disease later in life.  The American Heart Association recommends children and teenagers take necessary steps to bring down high levels of cholesterol.  The total cholesterol should be below 170 for ages 2 – 19.

Why High Cholesterol Matters

One major risk is Coronary Heart Disease, heart attacks, and strokes.  It also boosts the risk of Alzheimer’s Disease.  High cholesterol leads to buildup of placque and narrows the arteries.  This can be dangerous as it can restrict the blood flow and blood supply to the heart and brain can be cut off, resulting in heart attack and stroke.

Cholesterol Buster:  Eat More Fiber

Diet changes are a powerful way to fight high cholesterol.  Fiber is the reason cereals claim they are heart-healthy.  The soluble fiber in many foods reduces LDL, the bad cholesterol.  Some good sources of soluble fiber are whole-grain breads and cereals, oatmeal, fruits, dried fruits, vegetables, and legumes like kidney beans.

Cholesterol Buster:  Know Your Fats

It is recommended that no more than 35% of daily calories come from fats; but not all fats are equal.  Saturated fats, or animal fats and tropical oils raise the LDL cholesterol level.  Trans fats carry an even double whammy as they boost the bad cholesterol by lowering the good kind.  Examples are two bad fats like baked goods, fried foods like doughnuts, fries, and chips, stick margarine, and cookies.  Unsaturated fats like avocados, olive oil, and peanut oil, lower LDL if combined with a healthy diet.

Cholesterol Buster:  Smart Protein

While meat and fullfat milk have plenty of protein, they are major sources of cholesterol.  Try reduce LDL by switching to soy protein like tofu for some meats.  Fish, like salmon,  is also a great choice as they are rich in omega-3 fatty acids in improving cholesterol levels.  The American Heart Association recommends eating fish at least twice a week.

Cholesterol Buster:  Low-Carb Diet

Evidence has shown that a low-carb diet is better than a low-fat diet for improving cholesterol levels.  A 2-year study by the National Institutes of Health followed people who ate a low-carb diet had better HDL, (good cholesterol) than those who ate a low-fat diet.

Cholesterol Buster:  Lose Weight

If your overweight, talk with your doctor about a weight loss program.  Losing weight reduces triglyceride levels, LDL, and total cholesterol.  By shedding a few pounds, it can boost your levels of good cholesterol – and it goes up one point for every 6 pounds lost.

Cholesterol Buster:  Quit Smoking

Here’s a big reason for giving up smoking:  good cholesterol is improved by 10%; and you are successful if you combine several smoking cessation strategies.  Talk with your doctor about what options are best for you.

Cholesterol Buster:  Exercise

If you are healthy, but inactive, starting an aerobic exercise program can increase good cholesterol by 5% if started in the first two months.  Regular exercise lowers the bad cholesterol, so choose an activity that boosts the heart rate, like running, swimming, walking briskly—aim for 30 minutes most days of the week.  It doesn’t have to be 30 continuous minutes; 2 15-minute walks will work just as well.

Treatment:  Medications

If high cholesterol runs in your family, diet and exercise may not be enough to get cholesterol levels down.  For this reason, medication may be an option to help give cholesterol levels a nudge.  Statins are usually a first choice, as they block the production of cholesterol in the liver.  But other options , like cholesterol inhibitors, bile acid resin, and fibrates can be used.  Ask your doctor to recommend the best option. 

Treatment:  Supplements

There are certain dietary supplements that can improve cholesterol levels like flaxseed oil, fish oil, and plant sterols (beta-sitosterol).  Prescription niacin, a B-complex vitamin, raises the good cholesterol and reduces the bad cholesterol.  Niacin found in ordinary supplements is not used to lower cholesterol. 

Herbal Remedies

Studies have shown that garlic can also lower cholesterol by a few percentage points.  But garlic pills can have side effects that interact with medications.  Other herbs that can lower cholesterol include:

·         Fenugreek seeds

·         Artichoke leaf extract

·         Yarrow

How Low Should You Go?

Many people with lower cholesterol levels use a combination of medication and lifestyle changes.  But how low is enough?  For diabetes and high risk heart disease, the LDL score should be less than 100.  If you already heart disease and Coronary Artery Disease, it is recommended to reduce LDL to 70 or lower. 

Can the Damage be Undone?

It takes years for high cholesterol to clog the arteries with placque.  So evidence that atherosclerosis can be reversed to some degree.  Dean Ornish, MD, has published several studies that a low-fat vegetarian diet, stress management, and moderate exercise can chip away at the build-up inside coronary arteries.  And other research supports big drops of cholesterol by opening clogged arteries. 

Reference

www.webmd.com/cholesterol-managment/ss/slideshow-cholesterol-overview.

What is Clostridium Difficile (C-Diff)?

What Is C-Diff?

Called Clostridium Difficile, it is a bacterium that causes diarrhea to life-threatening inflammation of the colon.  While it mainly affects older adults in hospital and long-term facilities after the use of antibiotics, there has been a rise in younger adults who are not at risk due to exposure to health care facilities.  Every year, about a half million people get sick with C-Diff, and has become more frequent, severe, and more difficult to treat.

Symptoms

Some people can be carriers of C-Diff and never become sick, but can spread the infection through contact.  Symptoms can show up within 5 – 10 days after starting antibiotics to up to 2 months later.

Mild to Moderate Infection

Symptoms of the mild to moderate C-Diff infection are:

·         Watery diarrhea  3-4 times a day for 2 or more days.

·         Mild abdominal cramping or tenderness.

Severe Infection

In severe cases of C-Diff, people can become dehydrated and need hospitalization.  It causes the colon to become inflamed with patches of raw tissue that bleed or cause pus (pseudomembraneous colitis).  Signs and symptoms are:

·         Watery diarrhea 10-15 times a day.

·         Severe abdominal cramping.

·         Rapid heart rate.

·         Fever.

·         Blood or pus in stool.

·         Nausea.

·         Dehydration.

·         Loss of appetite.

·         Weight loss.

·         Swollen abdomen.

·         Kidney failure.

·         Increased white cell blood count.

When to See a Doctor

While it may be normal to have loose stools after an antibiotic therapy, see your doctor if you have more than 3-4  watery stools per day, you have severe abdominal cramping, have a fever, or have blood in your stool.

Causes

C-Diff is found naturally in the air from the environment like soil, water, air, human and animal feces, and food products like processed meats.  A small number of healthy people can carry C-Diff in their intestines and not get sick. 

First associated with health care and antibiotic use in hospital and long-term facilities, it is being widely spread through the community where there is no high risk like children and people who haven’t used antibiotics. 

The spores from C-Diff can be spread through food and feces by people who don’t use hand hygiene very well.  The spores can be present in a room for weeks to months.  And you can touch a surface with C-Diff and swallow the spores without even knowing it.

While your intestines contain nearly 100 trillion bacteria cells as well as 2,000 bacteria that help you build an immunity to infection.  When you are on an antibiotic, they not only destroy the bacteria causing the infection, but the healthy bacteria as well.  Without enough of the healthy bacteria, C-Diff can get out of control.  Such antibiotics that lead to C-Diff infections are fluoroquinolones, cephalosporins, penicillins and clindamycin.

Once C-Diff is established in the body, it can attack the lining of the intestine as it produces toxins that destroy cells by producing patches, or placques, of inflammatory cells.  These cells cause watery diarrhea.

Emergence of a New Strain

A new strain has emerged that is known to be aggressive and that has been known to produce more toxins than others and more resistant to certain medications.  It has shown up in people who haven’t been in hospital or taken antibiotics and caused several outbreaks since 2000.

Risk Factors

While people, as well as children, have gotten sick from C-Diff who aren’t risk have gotten sick, there are certain risks associated with C-Diff.

Taking Medications or Antibiotics

Medication-associated risk factors are:

·         Currently taking or have taken antibiotics

·         Taking broad spectrum of antibiotics targeting wide range of bacteria.

·         Using multiple antibiotics.

·         Taking antibiotics for a while.

·         Taking antibiotics to reduce stomach acid, especially proton pump inhibitors.

Staying in a Health Care Facility

Most C-Diff cases occur in health care settings like hospitals, nursing homes, and long-term facilities where germs are spread easily and people are the most vulnerable to infection.  While it is easily spread from person to person via hands, it can also be spread through cart handles, bed rails, bedside tables, toilets, sinks, stethoscopes, thermometers, and yes, even telephones and remote controls.

Having a Serious Illness or Medical Procedure

Serious illnesses like inflammatory bowel disease, colorectal cancer, or a weakened immune system from a medical treatment like chemotherapy can make you more susceptible to a C-Diff infection.  And you’re at an even greater risk if you’ve had an abdominal surgery or gastrointestinal procedure.

Being elderly is also a risk factor with those 65 and older more likely to get C-Diff than those who are younger.  And having a previous strain can put you at risk 20 percent and increasing as with each strain.

Complications

 Complications of C-Diff include:

·         Dehydration:  leads to significant loss of fluids and electrolytes which leads to diarrhea making your body harder to function properly and make your blood pressure drop significantly.

·         Kidney failure:  when dehydration occurring quickly, it can rapidly cause kidney failure. 

·         Toxic megacolon:  this rare condition makes your colon unable to expel gas and stool leaving your colon distended (megacolon).  Left untreated your colon may rupture allowing bacteria to enter the body cavity.  And an enlarged colon requires emergency surgery and may be fatal.

·         A hole in your large intestine (bowel perforation):  this rare condition is caused by extensive damage to the large intestine after a toxic megacolon.  This can allow bacteria to enter the body cavity which can lead to a life-threatening infection (peritonitis).

·         Death:  a mild infection of C-Diff can quickly lead to a fatal progression if left untreated.

Diagnosis

If you’ve had diarrhea after taking antibiotics within two months, health care professionals will often suspect C-Diff, especially if you’ve been hospitalized.  In which case, you’ll more likely be given one of the following tests:

Stool Tests

C-Diff toxins can usually be detected with a stool sample.  There are several types of lab tests:

·         Enzyme immunoassay (EIA):  while this test may be faster than others, it isn’t able to detect infections and may have a higher rate of false normal tests.

·         Polymerase chain reaction:  this is a more sensitive test that can detect C-Diff toxin B gene in a stool sample and highly accurate.

·         GDH/EIA:  some hospitals have used the glutamate dehydrogenase (GDH) in conjunction with the EIA.  GDH is very sensitive test and can rule out the presence of C-Diff in stool samples.

·         Cell cytotoxicity assay:  this test looks for the effects of C-Diff toxin on human cells grown in a culture.  While it is more sensitive, it is less widely available, more cumbersome to do and requires 24-48 hours for results.  Some hospitals use both the EIA and cell cytotoxicity assay for more accurate results.

C-Diff testing is not necessary if you’re not having watery stools or diarrhea and is not helpful for treatment.

Colon Examination

Doctors may confirm C-Diff diagnoses in rare cases by examining inside your colon with sigmoidoscopy or colonoscopy.  He will insert a small tube with a small camera inside your colon to look for areas of inflammation and pseudomembranes.

Imaging Tests

When your health care provider is concerned with possible complications of C-Diff infection he may want a abdominal X-ray or computerized tomography (CT) scan that will show images of your colon.  This scan can show thickening of the colon wall, expanding of the bowel, or a hole (perforation) in the lining of the colon. 

Do You Know What's in the Food You Eat?

Red Food Dye Made from Bugs

Insects are added to pink blush candies, ice creams yogurts, juices, cheeses and butter.  Even the Red cochineal bug is used as a natural food coloring.  As terrible as it sounds , it appears safe because reactions are small, while the FDA requires “cochineal extract” or “carmine” to be listed on the package label.

“Pink Slime”

A nickname for lean beef that is finely textured, is beef trimmings sprayed with ammonia to kill bacteria that can make you ill, for example, E-coli and salmonella.  It is mixed with ground beef to make it cheaper to buy.  A 2012 public uproar occurred over “pink slime” and put pressure on food chains like McDonald’s, Taco Bell, Burger King and Safeway to ban it.  While you can’t tell on the meat label in grocery stores that contain it, Congress may enact a label law, but hasn’t acted on the law as of yet.

Which Cereals Have the Most Salt?

Raisin Bran has a whopping 342 milligrams of sodium, which is more than a package of potato chips.  Lots of salt in your diet can raise your blood pressure and lead to heart disease.  Americans already eat more than twice their daily intake due to processed foods, including sweet ones, that have it in it.  This is because it preserves ingredients and makes them more appealing.

A Cocktail That Also Contains Ingredient to Treat Malaria?

Quinine, which also treats Malaria symptoms, also puts the bitter flavor in tonic water that is used in dinner drinks and soda.  British legend suggests that officers were looking for a way to ease malaria in the tropics when they came across quinine.  Used in drugs, can cause serious side effects, so it is important to use small amounts in drinks.

Can You Gain More Weight form Fructose Corn Syrup Than Table Sugar?

There is a myth that high-fructose corn syrup makes you gain more weight.  Truth is, corn syrup and table sugar are about the same, and table sugar is more likely to give you more trouble than any kind of sugar.  It is better to cut back on the sweeter foods and skip foods with high-fructose corn syrup.

What Is Xanthum Gum Used For?

If you’ve eaten foods like salad dressing, sauces, ice creams, and baked goods, you’ve eaten this additive.  Xanthum gum thickens and binds ingredients together so they don’t separate.  It is also in gluten-free or low-fat recipes.  Although it is safe to use, it has not been tested too widely as it is made from bacteria that feeds on corn and soy.  If you have developed allergies, you may want to try foods with guar gum instead.

How Many Packets of Saccharin Are Too Many?

Controversial in the past, saccharin is safe to use if you don’t overdo it.  According to the FDA, 9-12 packets of sweetener contain saccharin, 6 cans of diet soda have sucraclose, and 18-19 cans of soda contain aspartame.  If you have a concern over artificial sweetener and wish to go “natural”, try sparkling water instead of diet drinks.  And if you have phenylketonuria (PKU), try to avoid aspartame as the body can’t break down the parts.

What Do Sulfites Cause?

Sulfites are used to keep color in and bacteria in wine, dried fruits, frozen potatoes, fresh shrimp, and jams and jellies.  While it is deemed safe to use, it may cause mild to life-threatening reactions in 5% of people who have asthma.  If you want to avoid this, don’t eat foods that list sulfur dioxide, sodium or potassium sulfite, bisulfite, or metasulfite. 

An Additive That Can Cause a Burning Feeling in the Back of the Neck?

Monosodium Glutamate (MSG) is used in canned soups, salad dressings chips and restaurant foods to enhance flavor.  Chinese foods usually use this additive.  Some people can experience headaches, nausea, neck tingling and burning, yet studies haven’t yet confirmed its cause.  Check labels and ask restaurants if they use it if you are avoiding the additive.

Does Foods with Nitrates and Nitrites Cause Cancer?

Nitrates and Nitrites are used in foods to prevent spoiling and give taste and color to cured meats like hotdogs, bacon, sausage, ham, and lunch meat.  This has also been used to convert a substance that causes cancer in animals.  Studies suggest that if you eats lots of processed meats for 10 or more years, it may double your risk of developing  colorectal cancer.  According to a 2005 JAMA study, lots of cured meat in women is 2 slices of bacon, half a hot dog 2-3 times a week and in men, the same amount of those foods 5-6 time a week.  But you can still develop a risk even if you eat smaller amounts over time.

What Is “Laughing Gas?”

A clear, slightly sweet gas, also called nitrous oxide, is used to make engines run faster and make people relax when they’re in the dentist chair.  “Laughing gas” makes foods like canned whipping cream light and airy and propel cooking sprays.  Nitrous oxide is coined “laughing gas” because of the feeling it gives the user.

Sorbitol

A sugar alcohol, is about as half as sweet as sugar, and is used in diet candies, chewing gum, drinks and other foods.  People with diabetes eat because it is absorbed slowly and less likely to spike blood sugar.  But it can have side effects like gas, stomach cramps, diarrhea, if eaten too much.  A best dose is about 50 milligrams a day.  And some foods with enough sorbitol can act as an “laxative”, but the label must indicate so.

Does Artificial Food Coloring Make Children Hyperactive?

The yellow dye no. 5, or tartrazine, is used in gelatin desserts, candy, ketchup, hot dogs and other foods.  It is blamed on the hyperactivity of children, but the FDA and European Food Safety Authority hasn’t approved it.  It rarely causes hives or swelling.  If you want to avoid yellow dye no. 5, skips foods that are not a color in nature.

Air as a Food Additive?

Air is used to puff out cheese puffs, lighten breakfast cereals and fluff ice creams.  Some brands of ice creams are nearly 50% air, unlike the heavier and richer tasting premium brands.  The airy brands are lower in cost and calories, and air is cheap and safe to use as a food additive.

Essential OIls: Natural Doesn't Mean Risk-Free

How Essential Oils Work

Since 1000 A.D., healers have used mechanical presses or steam to extract essential oils from plants.  Today, practitioners rub oi-infused lotions on ski where the compounds absorb into the bloodstream.  Or they diffuse them into the air where once-inhaled, bind smell receptors and stimulate the central nervous system, says Joie Power, Ph. D., a neuropsychologist and aromatherapist who taught nurses how to use oils.  Research remains scarce with scientists using controlled human trials.  Due to these studies, these oils are being used in hospitals and clinics for stress relief, pain and nausea relief, and to prevent bedsores.  A study of 300 patients found that those who breathed a mixture of ginger, spearmint, peppermint and cardmom suffered less nausea after surgery.  Other studies showed lavender oil lower the levels of the stress hormone, cortisol, and inhaling lemongrass aroma before a stressful event prevented anxiety.  While other studies shows tea tree and oregano oils fight microbes, making them popular treatments for dandruff and toe fungus.  Still others used as anti-inflammatory.  The trouble falls where companies over state potential.  The bottom line is that essential oils are safe and effective if used properly for addressing routine health changes.

What Not To Do

Despite what essential oi companies say, these oils should not be swallowed, Power says.  Even continued exposure to small amounts (few drops a day from water bottle) lead to fatigue and headaches.  Taking in large amounts of certain oils like tea tree oils, wintergreen and camphor, lead to throat swelling, racing heart, vomiting and even seizures, says Tennessee Poison Center.  Essential oils like eucalyptus contain compounds like phenol which irritate the respiratory tract if inhaled, especially for babies.  Some hormone-like properties say it could be harmful to children and pregnant women.  For pregnant women, oils used on skin can cross the placental barrier and impact the unborn baby.  Swallowing some rare oils like penny royal can lead to miscarriage.  The safe bet is to work with professional who knows how to use them or skip them altogether, Power says.  Many citrus oils contain furocoymarins which cause chemical burns when exposed to the sun’s UV rays.

What Is Freulic Acid?

Where is Ferulic Acid Found?

Ferulic acid is an organic compound called hydroxycinnamic acid.  It is abundant in phenolic phytochemical plant cell wall components called arabinoxylanc, or covalent side chains.  They are also related to transcinnamic acid, a component called lignin that is a precursor to the manufacture of aromatic components.  The etymology of Ferulic acid is the genus Ferula or giant Fennel (Ferula communis).

Occurrence in Nature

The component of asafoetid is a dried latex of the giant fennel (Ferula communis).  It is one of the phenolic compounds of the invasive plant species carpobrotus edalus, which contributes to the antibacterial and antioxidant properties of the plant.

In Food

Ferula seeds can be found in coffee, apples, artichokes, peanuts, oranges, and in both seeds and cell walls of commilinid plants like rice, wheat, oats, and the Chinese water chestnut (Eleocharis dulcis/pineapple).  In cereals it is located in bran, or the outer layer in grain.  In wheat, the phenolic compounds are found in the insoluble part that is bound to Ferulic acid that is relevant to the resistance to wheat fungal diseases.  The highest known concentration of Ferulic acid is the glucoside found in flax seed (4.1 +/- 0.2 g/kg.).  It is also found in barley grain.

Asterid Eudicot plants also produce Ferulic acid.  Tea brewed with the leaves of the yacon (Smallanthus Sonchifolius) is a plant which is traditionally grown in the Northern and Central Andes, where the quantities of Ferulic acid.  The tea brewed European Centaury (Centaurium erythraea) is a medical herb that is used in parts of Europe.  Legumes, the white bean variety of navy beans is the richest source of Ferulic acid that is among the common bean (Phaseolus vulgaris).  It is also found in horse grams (Macrotyoma uniflorum).  Many source of Ferulic acid found in nature are limited to the base from the present.  Like wheat grain, the Ferulic acid is bound to the cell wall in polysaccharides.  This effect is on the release of absorption in the small intestine.

In Processed Foods

Cooked sweet corn releases increased levels of Ferulic acid.  These plant sterol esters are naturally found in rice bran oil, a popular cooking oil in Asian countries.  Ferulic acid is also a glucoside found in commercial breads containing flax seed.  Rye breads contain the Ferulic acid dehydrodimers.

Metabolism

Biosynthesis is the action of enzyme Caffeate O-methyltransferase, or biosynthesized caffeic acid.  The Ferulic acid, together with the dihydroferulic acid is a component called lignocellulose, a serving of crosslink called lignin, or polysaccharides, which are conferring rigidity cell walls.  The intermediate synthesis of monolignols, or monomers called lignin that is used for the synthesis of lignans.

In biodegradation, the converted strains of yeasts, or strains used in brewing wheat beers (Saccharomyces delbrueckii – Torulaspru_delbrueckii) is a 4-vinyl guaiacol (2-methoxy-4-vinylphenol) that gives beers their Weissbier and Wit distinctive “clove” flavor.  It is also found in Saccharomyces cerevisiae, or dry baker’s yeast.  These pseudomonas fluorescens are able to convert transferulic acid into 2-methoxy-4-vinylphenol.  P. fluorescens are Ferulic acid decarboxylase that is isolated.

Ecology

Ferulic acid is one that is possible in plant compounds that initiate the Argobacterium tumefaciens which infect plant cells.

Extraction

Ferulic acid is extracted from the wheat bran or maize using concentrated alkali.

Bio-medical Considerations

The natural phenols of Ferulic acid are found in the antioxidant in vitro that are reactive toward free radicals like reactive oxygen species (ROS).  The ROS free radicals are implicated in DNA damage, cancer, and accelerated cell aging.  Animal studies of in vitro studies for Ferulic acid may have a direct antitumor activity against breast and liver cancer.  This may be due to the pro-apoptotic effects of cancer cells that lead to destruction, which is effective in preventing cancer that can be induced by the exposure to carcinogenic compounds of benezopyrene or 4-nitroquinoline 1-oxide.  These are not randomized controlled trials done on human participants resulting in studies not directly applicable to human use.  Ferulic acid added to the topical preparation of ascorbic acid and Vitamin E reduces the oxidative stress and formation of thymine dimers in skin.  Also, a small amount of research has shown oral supplements of Ferulic acid that inhibit melanin production in the process of skin whitening. 

Other Applications

A precursor to vanillin, a Ferulic acid that is highly abundant in the manufacturing of vanillin, a synthetic flavoring agent that is used in the place of natural vanilla extract.

Mass Spectrometry

It is also used as a matrix for proteins in MALDI mass spectrometry analyses.

Bitterness Masker

Kraft Foods has patented the use of sodium ferulate that masks the better aftertaste of artificial sweetener acesulfame potassium.

Reference

En.wikipedia.org/wiki/Ferulic_acid.

Foods High in Salt (Sodium)

ARE YOU GETTING TOO MUCH SALT?

The recommended salt intake per day is, according to the American Heart Association (AHS) and the U.S. government, is between 1,500-2,300 milligrams.  But if you’re getting too much salt, don’t just ease up on the table shaker.  There are many foods high in salt.

FROZEN DINNERS

Despite the effectives of these dinners, a 5-ounce frozen turkey with gravy dinner has about 1,255 milligrams.  You may find a lighter version with less sodium, but there’s no guarantee.  It is best to read food labels as “lighter” may mean less fat only.

READY-TO-EAT CEREALS

Read labels as some raisin brands have about 210 milligrams in just one cup.  Try mixing puffed rice and wheat with your favorite cereal as puffed rice and wheat don’t have salt.  Also check for low-sodium cereals as well.

VEGETABLE JUICES

You may get 2-2.5 cups of vegetables, but they’re high in sodium.  A cup of vegetable juice cocktail has 615 milligrams of sodium.  Look around for low-sodium versions.

CANNED VEGETABLES

Canned vegetables contain preservatives, sauces, or seasonings that are loaded with extra sodium  it is best to rinse vegetables thoroughly.  Read food labels with “no salt added” or “lower sodium”.  The freezer section may give you unsalted vegetables to choice from.

PACKAGED DELI MEATS

Two slices dry salami that is made of beef or pork has 262 milligrams of sodium. 

SOUP

Eaten as comfort food on a cold, winter day, but it is usually loaded with salt.  Just one cup of chicken noodle soup has 831 milligrams of sodium.  Shop for reduced-sodium versions of your favorite soups.  Read the label carefully as one brand’s “healthy choice” option may have less sodium than the “25% Less Sodium” version.

MARINADES AND FLAVORINGS

One tablespoon of teriyaki sauce can have 879 milligrams of sodium.  One tablespoon of any other sauce can have up to 1,005 milligrams of sodium.  Even “low-sodium” soy sauce can have a lot, so go easy.  Try vinegar or lemon juice for naturally less salt.  Even orange or pineapple juices are a better option for meat marinades.

SPAGHETTI SAUCE

Just a half cup of spaghetti sauce has 577 milligrams of sodium—not enough to cover one serving of pasta.  It is best to look for “no-salt added” spaghetti sauces.

SPICING IT UP

Spices are a great way to keep salt out of your diet, but watch for hidden sodium in them.  Canned jalapeno peppers (1/4 cup, solids and liquids) have 434 milligrams of sodium.  To lower sodium, try pepper in its natural form or herbs  and salt-free spices instead.

AW, NUTS

An ounce of salted peanuts has 116 milligrams of sodium.  Try one ounce of oil-roasted, salted peanuts as they contain just 76 milligrams of sodium.  Even better, just go for the unsalted peanuts, which are almost sodium-free.

SALTY SNACKS

Hard to resist, they are obviously loaded with sodium.  Potato chips have 136 milligrams in just one ounce.  Cheese puffs—a whopping 263 milligrams per ounce, and pretzels—352 milligrams in an ounce.  Even “baked” or fat-free snacks can have a lot, so read labels to be sure.

PREPACKAGED FOODS

Rice, potatoes, and pasta are naturally low in sodium, but the “all convenient” box with the flavor packs half of your daily allowance in one serving.  Choose plain, fast-cooking rice and use your own seasonings; or microwave potatoes served with your choices of toppings.

CONDIMENTS COUNT

Even the extra condiments are loaded with sodium:

·         Ketchup:  1 tablespoon – 154 milligrams

·         Sweet relish:  1 tablespoon – 122 milligrams

·         Capers – 1 tablespoon – 202 milligrams (drained)

Use low- or sodium-free versions, even creating your own substitutions, like a cranberry relish or apple butter, naturally low sodium choices.

WATCH SERVING SIZES

When reading the label on a package, it is not for the whole bottle, but for just one serving.  Look at servings as well.

FOOD LABEL CLAIMS

Here is a cheat sheet when food labels seem confusing:

·         Sodium-free – less than 5 milligrams per serving.

·         Very low-sodium – 35 milligrams or less per serving.

·         Low-sodium – less than 140 milligrams per serving.

·         Reduced- sodium – 25% less sodium.

·         Unsalted, no salt added, or without added salt – made without salt normally used, but still has natural salt in the food itself.

WHAT’S IN A NAME?

Watch for various forms of sodium when scanning food labels for “salt”:

·         Sodium alginate

·         Sodium ascorbate

·         Sodium bicarbonate (baking soda)

·         Sodium benzoate

·         Sodium caseinate

·         Sodium chloride

·         Sodium citrate

·         Sodium hydroxide

·         Sodium saccharin

·         Sodium stearoyl lactylate

·         Na

CHECK YOUR MEDICINE CABINET

As shocking as this may seem, headache and heartburn medications have sodium carbonate or bicarbonate, so check labels on these products too.

RESTAURANT PITFALLS

When dining out, pay attention to menu choices as they may contain hidden salt.  Soups, appetizers with cheese or meat, casseroles, and rice pilaf are some to watch for.  Most restaurants will make your meal without added salt if requested.

BETTER CHOICES

Fish is a natural lower-sodium option as long as you watch how it’s seasoned.  Even steamed vegetables are a good choice when cooked without salt, and salads with the dressing on the side too.  Look for desserts like fruit, ice-cream, sherbet or angel food cake for low sodium.

DINING OUT ‘DO’S’

·         Ask the chef how the food is prepared.

·         Choose restaurants that have made-to-order meals.

·         Ask chef to make meal without sodium, then add salt-free seasoning from home or squeeze of lemon or lime.

EATING FAST FOOD

Helpful tips:

·         Lose the toppings except vegetables like lettuce and tomatoes.

·         Skip cheese, limit condiments, don’t add salt.

·         Don’t supersize—order from children’s menu for smaller portions.

·         Eat low-sodium diet rest of the day.

·         Ask for nutrition fact sheet at restaurant, or get it online before going to restaurant to help in choosing low-sodium meals.

WHO SHOULD GO LOW-SODIUM?

According to U.S. guidelines, half of Americans should limit sodium to 1,500 milligrams or less every day:

·         People 51 and older.

·         African-Americans.

·         People with high blood pressure, diabetes, or long-term kidney disease.

Watching salt intake helps blood pressure, lower risk of heart disease, stroke, kidney damage in people with high blood pressure.

TRACK YOUR SALT

Keep a log of what you eat or drink daily and look up the sodium in each item.  The average American takes in 3,592 milligrams daily, more than enough sodium recommended for good health.