Food Additives Can Make You Sick

Food additives can be found in a wide variety of packaged foods, drinks/beverages and prescription and/or over the counter (OTC) medications.

While it’s widely recognized that some people have food allergies or intolerances to nuts, dairy products, wheat glutens and iodine in shellfish; there needs to be an increased awareness about the dangers of chemical food additives and how pervasive they are in our food supply. Reactions can range from a mild intolerance or sensitivity to a full blown life threatening allergic reaction. Some experience  hives (AKA Urticaria), respiratory problems such as Asthma and even Anaphylaxis. Others can experience heart palpitations, anxiety or stomach and/or intestinal upsets when exposed to them.

Food dyes, MSG, Nitrates, Sulfites, Carmine (AKA crushed beetles), Artificial Sweeteners, Artificial and Natural Flavors, are all considered “additives.” While there’s been a great improvement in the food labeling rules developed by the FDA regarding nuts, diary, glutens and soy etc., we have a ways to go. For example, they don’t require warnings for sensitive individuals regarding the dangers of food dyes or any specific identification on a food label regarding the contents of chemicals listed as an “artificial” or “natural” flavors; so, there's know way to know what they are!

Food dyes are even in some medications.  A person who is sensitive to food dye (ie. heart palpitations etc.) and takes a medication in which it’s present, can have an adverse reaction from the drug  due to the dye (in addition to the possibility of having an actual drug allergy).  Sometimes neither the patient nor health care provider recognize the connection to a medication that’s causing them to experience odd, new, or vague symptoms.  

I just reviewed the label of a popular brand of Vitamin E pills and it contained Carmine, I was shocked! Other supplements, vitamins and prescription medications may contain one or more of a combination of reds, blues and yellow food dyes. Another recent check I did of a popular brand of an OTC chewable antacid tablet, contained three different food dyes (artificial colorings). It may help your stomach acid but if you're sensitive to food dye, you may experience symptoms related to that when you take it.

Artificial Sweeteners, found in diet sodas, foods and sugarless gums: People with IBS (Irritable Bowel Syndrome) may react negatively to the artificial sweetener Sorbitol.  It can trigger their symptoms and cause more pain, cramping and gas in some of these individuals.*New research shows that consuming the artificial sweetener Aspartame may increase one’s risk of developing certain blood cancers.

What you can do: 

• If you’re experiencing odd or worrisome symptoms, contact your doctor for a medical diagnosis and guidance. For urgent symptoms call 911 or go to your nearest emergency department. 
• You’ll also want to review what you put in your body each day. Take a look at the foods, drinks, supplements and medications you consume. Become aware of their ingredients; you can do this by reading the product label and company website for starters.  
• Play detective and learn to observe how your body reacts to specific foods, drinks, supplements and medications. 
• Opt for organic foods whenever possible to reduce your exposure to pesticides and food additives.

4 tips for a healthy July 4th celebration

Celebrating America’s birthday is fun! However, we don’t want the use the holiday as an excuse to overeat and binge on junk food. Whether you’re hosting a back yard barbecue or you’re a guest, try these four tips so you can enjoy your day and stay on track with your health and diet. Remember that alcohol and sodas are loaded with extra calories and provide no nutritional value, so stick with water, unsweetened ice tea, club soda or unsweetened mineral water for your beverage.

1.      Fresh vegetables:  Load up on fresh vegetables such as carrot sticks, cherry or plum tomatoes, celery sticks, cucumber slices, zucchini slices and crowns of broccoli and cauliflower; these work well as low calorie, low fat  appetizers along with a healthy dip (see below). Don’t forget a large mixed green salad with extra virgin olive oil and balsamic or red wine vinegar, for the perfect side dish.

2.      Fresh fruits: Fresh fruit is full of water which help us stay hydrated, especially important in warm/hot weather. Fruit is great for desert too. Try melons such as watermelon, cantaloupe and honeydew, these can be cut in slices or small pieces for easy serving and eating. Orange slices (quartered) and strawberries are easy to handle and a nice addition too.

*You’ll boost your health by consuming a variety of fresh vegetables and fruits every day as they contain anti-oxidants, vitamins, minerals and various nutrients such as Vitamins A and C, Potassium and Lycopene to name a few.

3.      Use non-fat Greek Yogurt as a base for vegetable dips instead of sour cream. You can add some honey for a sweeter version for dipping pieces of fresh fruit as a dessert. You can also add some low fat kefir to the Greek yogurt/honey mix if you want a lighter and smoother consistency. Greek yogurt contains protein, calcium and probiotics, all of which are good for you.

4.      Lean proteins such as grilled chicken breasts and shrimp skewers can round out your meal instead of high fat and chemical laden hot dogs, or other fatty meats.

Remember to use organic produce when you can, to minimize your exposure to pesticides and choose meats that  don’t contain any added hormones or fillers for an even healthier meal.

(Sun safety: If you're going to be out in the sun (and most likely you will be) use sun protection to protect yourself against skin cancer and sunburns).

Hiking for health-12 tips for a safe hike

Hiking is a great way to get exercise while enjoying the great outdoors. It’s a fun alternative to your regular exercise routine and can provide a calming yet invigorating workout.  However, even an easy hike should not be taken lightly as people can get unexpectedly lost, sunburned or injured.  Read these tips to raise your chances of having a safe hike.

1. Plan your location: Research where you’re going in advance and stick to county, state or federal parks.  Info can be found online regarding the intensity of the trails which are usually categorized in three levels; easy/mild, moderate or difficult/intense. If you're new to hiking you’ll want to only take “easy” trails. Easy trails can still provide you with a great work out. Many parks offer more than one trail and usually have signs at the start the trail such as animal or rattlesnake warnings and how to avoid contact with them as well as listing the level of difficulty of the trail (as mentioned above).
2. Stay on the trail. People that veer off of the trail raise their risk of getting lost or injured. Getting lost is not fun and can lead to injuries due to unexpected cliffs, rough terrain, overexposure to the elements such as extreme hot or cold and can unfortunately lead to death in some circumstances. 
3. Don’t go alone. Always hike with at least one other person. Leave word with a third person as to where you’re hiking and your expected time/date of return.
4. Wear the right shoes or boots. You don’t want shoes with smooth bottoms as it’s easier to slip and fall with smooth soled shoes. You want either trail type running shoes or hiking boots. Break them in at home first before wearing them on a long hike.  
5. Check the weather report before you go. You don’t want to get caught in a flash flood while hiking in low level terrain or valleys or, get caught in a lightening/thunderstorm.
6. Sun Protection: Wear plenty of sunscreen with and SPF of at least 30 and reapply every hour to all areas exposed to the sun. Wear a hat to protect your face and any bald spots on your head. Protecting your skin helps to prevent skin cancer too. Wear high quality sunglasses with 100 % UVA and UVB protection.                                       
7. Bring plenty of water either in bottles or canteens so you don’t get dehydrated.
8. Bring plenty of nuts and protein bars. These are light and easy to pack and will fill you up if you get hungry and can offer you good nutrition if you’re out longer than you anticipate or, if the worst occurs and you get lost or injured. *Pack hand sanitizer too so you can clean your hands before you eat. 
9. Bring a fully charged cell phone in case you have to make an emergency call and a whistle if you need to make noise in the event of getting lost or needing to scare away a wild animal.
10. Wear lightweight (if it’s hot) long pants to reduce your chances of getting bug bites or scratches from any brush you encounter. You may even want to consider a lightweight long sleeve shirt for the same reason. Always bring another layer for your upper body such as a lightweight sweatshirt or jacket in case it’s cooler than you anticipate. If your skin gets sunburned easily, in addition to sunscreen you can purchase clothing with sunscreen/sun block type of fabric at specialty stores.  Long sleeve and pants help prevent mosquito and tick bites too.
11. Don’t litter or leave human food for the animals. Leave nature as you found it!
12. Pack a small first aid kit with basics such as can of saline wound wash, bandages, first aid ointment, and an over the counter antihistamine and pain reliever, and moleskin or corn and callous pads for unexpected foot blisters.

*Last, have fun! If you plan ahead so you’re prepared, hiking can be truly enjoyable observing birds, flowers, animals, beautiful landscapes and enjoying the peace and quiet of nature, all while exercising.

4 benefits of massage therapy

Leading a healthy lifestyle involves many factors such as exercising daily for a minimum of 30 minutes, eating a healthy (Mediterranean based) diet and learning how to take a break and relax from our busy lives and routines.  One way to treat yourself to a small slice of calm is by getting a professional massage by a Licensed Massage Therapist.

If you decide to get a professional massage, only go to someone who is licensed in your state. In choosing where to go, ask your family, friends or healthcare provider if they can recommend someone who is reputable.

The benefits of a high quality professional massage are:

1. Relaxes muscle tension
2. Can temporarily improve your mood.
3. Can boost immune system function at the cellular level.
4. Can temporarily alleviate certain types of pain

Generally, most people who have a professional massage performed by a licensed, experienced professional find it to be a pleasant experience . People with certain medical conditions or on particular medications may be advised not to get a massage. If you don’t know your status, always check with your doctor first.