michele wolff | Stella Metsovas Nutrition Expert & Gut Health Specialist

10 Worst Non-Organic Fruit

On June 9, 2011, In News, by Stella Metsovas
Share Button

Deciding to purchase organic fruit can be daunting, but teasing out the fruits with the highest pesticide loads can help you prioritize when you shop. Steering clear of the 10 worst non-organic fruits can help prevent you from harming your body and the environment.

Shopping Cart Filled With Fruit

Before deciding whether or not to buy “organic” it is important to understand what the term means. By definition, organic foods are produced without any pesticides, chemical fertilizers, artificial additives, antibiotics, or any genetically modified organisms. Food producers that label their food as “organic” must meet specific criteria and obtain a special certification. The United States Department of Agriculture regulates national organic standards set by the federal government. Organic food products are currently the fastest growing sector of the food industry in the United States. The organic sector uses more natural substances than those used in conventional production, reducing harm to the environment during production.

The List

The Environmental Working Group generates a list, ranking the various fruits and vegetables from best to worst when in regards to pesticide contamination. The list helps consumers prioritize which fruits and vegetables they should aim to buy organically. From 2000 to 2008, the U.S. Department of Agriculture and the Federal Food and Drug Administration analyzed 49 most consumed fruits and vegetables that during that time period. The list reflects the overall pesticide load found in common produce.

Top-ten Dirtiest Fruits

So how do your favorite fruits measure up? The list ranks peaches as the fruit with the heaviest pesticide load. The following fruits make up the list of 10 worst non-organic fruits ranked from highest to lowest pesticide load: strawberries, apples, blueberries, nectarines, cherries, grapes, pears, plums, and raspberries.

Pesticides

The pesticide analysis conducted by the USDA and the FDA found that more than 96% of peaches tested positive for pesticides. Nectarines were not far behind with 95.1% testing positive for pesticides, and then apples with 93.6% testing positive. Additional findings from the analysis show that strawberries and domestic blueberries each had 13 pesticides detected on a single sample. Second were peaches and apples, with 9 pesticides on one sample. Peaches had also been treated with more pesticides than any other produce, and they contained combinations of 67 different chemicals. Strawberries were second-worst, with 53 pesticides, and then apples with 47 pesticides.

Buying organic produce often times costs more so it is helpful to dedicate your top dollar to the fruit with the highest amounts of pesticides, those which are the most harmful to your body and the environment.

Yours in Health,

Stella Metsovas B.S., CCN

Head Staff Writer: Michele Wolff

0 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • • • • • • • • •
 

What Does BPA Stand for? And Why You Should Care

On April 6, 2011, In News, by Michele Wolff
Share Button

You may be wondering to yourself, “What does BPA stand for.” If you’re anything like me, you’ve probably heard people talking about it on the news a lot in recent months. So what’s the BPA-free craze all about and why should you care?

Chemical Structure: Bisphenol A or BPA


Bisphenol A (referred to as BPA), has been linked to several health issues that might concern you. Studies have shown that BPA mimics estrogen, binding to the same receptors as the natural female hormone in our bodies. Repeated exposure to BPA may be associated with infertility problems, sexual dysfunction, breast cancer, prostate cancer, early onset of puberty, and other health issues. This industrial chemical is used in plastics and numerous consumer products. You can find BPA in canned food especially, used to prevent corrosion and food contamination.  It’s no coincidence that BPA free food storage containers are the new craze. There is even the Starbucks BPA-free contigo travel mug.

A recent study conducted by the Breast Cancer Fund and Silent Spring Institute found that families that avoided canned foods or foods packaged in plastic, and instead ate clean, fresh food, had 60% lower levels of BPA after just three days. So how can you avoid exposing your body to this harmful chemical? Look for BPA free dinnerware and BPA-free baby bottles, never microwave plastic, avoid plastic containers marked with the number 7 on the bottom, and until there are BPA free cans on the market, buy foods from cardboard cartons instead. Try to use glass or stainless steal containers when storing food, and as always cook cleanly, using fresh foods you make yourself.

For mothers who’d like to make baby food at home, Stella Metsovas recommends the baby brezza bpa free one step baby food maker.  You can find the product here.

 

Yours in Health,

Stella Metsovas B.S., CCn

Staff Writer:  Michele Wolff

0 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • • •
 

Gluten Intolerance: Fact or Fad?

On March 25, 2011, In News, by Stella Metsovas
Share Button

You may have been hearing about gluten sensitivity in the media a lot lately, but what does being intolerant to gluten really mean? And how can you tell if you are being affected by gluten in your diet? First off, “gluten” is a protein found in wheat, barley, rye, and other grains that can trigger a reaction in the immune system and intestines among people with a sensitivity to it. Gluten is typically found in foods like bread and bakery items, pasta, cereal, pizza, fried vegetables, products containing flour, as well as many other processed foods. Experts estimate that 1 in 20 people have some form of gluten sensitivity symptoms, varying among cases.

Inflammatory Reaction to Susceptible Persons Caused by Gluten

When someone if intolerant to gluten, the body thinks that gluten is a foreign invader and creates antibodies to fight it off, attacking the small intestine and generating gastrointestinal problems. Common symptoms that arise in people with sensitivity to gluten present themselves in the form of stomach issues and bowel problems, including gas and bloating, headaches, fatigue, and balance difficulty.  Gluten intolerance and losing weight can be closely related because of the inability to properly digest the protein found in gluten.

Although there is no official testing for gluten intolerance and there are no defined symptoms per se, experts recommend that if you think you may be sensitive to gluten that you first receive a blood test for Celiac disease. As for now, there is no treatment for gluten intolerance and following a gluten-free diet is the best you can do to manage your symptoms (List of foods containing gluten can be found here). Luckily there is an increasing availability of gluten-free products on the market these days. Sales of gluten-free products last year were estimated to be $2.6 billion. And with all this attention surrounding gluten sensitivity it might not be too long before a gluten free McDonalds pops up in your neighborhood.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

3 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • • •
 

Controlling Your Destiny: Your Genes Vs. the Environment

On January 18, 2011, In Nutrition, by Stella Metsovas
Share Button

You know that extra weight you’re carrying around that you just can’t quite seem to shake? You might think your genetic makeup is to blame, right? You might even blame your own mother for it! OK maybe not directly, but I’m pretty sure the thought has cross your mind once..or twice, right?  Don’t go throwing in the towel just yet. A new study published in the New England Journal of Medicine has found that in fact there is very little correlation between obesity, type 2 diabetes and your genetic makeup. This research should be good news to since you have more control over your health and the destiny of your body than you may have previously thought!

Obesity in America



The environment we live in has much more influence on your health than we thought. Genes are affected by what we eat, what we think, our social connections, exposure to environmental toxins, stress, and how much physical and mental activity we get. All of these factors convey signals to your body for either health or disease. It’s a scary thought, I know, but at least it gives us the power to control our own destiny to a greater extent than we thought, right?

Another important finding suggests that the environmental factors affecting our genes can be passed down through generations. That means that if you grandfather smoked, or your father grew up working around pesticides you could be more prone to disease. And likewise your current lifestyle could affect your children’s children! Now that you know just how big of a role the environment plays in the destiny of your health, you should keep in mind the best way to control your genes is to eat well. A diet containing a variety of  vegetables, mono-unsaturated fatty acids, and clean-burning protein works well for most people but depending on your genes a different ratio of these components may work better for you.

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

1 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • •
 

Are Carbohydrates to Blame for Poor Health?

On January 5, 2011, In Nutrition, by Stella Metsovas
Share Button

With the new year in full swing, many of us are looking to start off on the right foot by eating better and exercising more. My Practice, W8less Nutrition, is very busy this time of year, but I always caution those who are looking for a quick fix or purchasing the latest fad diet book, my program doesn’t fit into that philosophy. Adopting a healthier regime is a timeless commitment in which your healthy eating habits last indefinitely.  As a clinician, I depend on diagnostic measures to ensure you are receiving the ultimate in personalized dietary prescription.

During the Holiday break, I found an article entitled “A Reversal on Carbs” in the Los Angeles Times to be especially fascinating.

Low Carbohydrate Diet Pyramid

This research seems alarming at first, since for the past 30 years Americans have been told to lower fat intake to lose weight. But the message to avoid fat has backfired, since we have turned to carbohydrates as the alternative. Carbohydrates, especially those with refined flour and sugar may be to blame for the rise in type 2 diabetes and heart disease. All carbohydrates are converted to sugar by the body and consuming them in large amounts creates spikes in blood sugar, damages the pancreas, and increases cravings for sweets.

The good news is if you reduce your carbohydrate intake before it’s too late you can limit the damage on the pancreas, lose weight, gain energy, and jump on the fast track to a healthier lifestyle. Substitute white breads, pastas and sugary snacks with lean proteins like fish, chicken, lamb, grass-fed beef or buffalo. Introduce carbohydrates with nutritional value like legumes, fresh fruits and vegetables into your diet instead.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

5 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • •
 

Eat Less, Exercise More: Obesity May Be More Complicated Than We Think

On December 6, 2010, In Nutrition, by Stella Metsovas
Share Button

What causes obesity? The answer at first may seem quite simple; we need to eat less and exercise more. But David Allison Ph.D., professor of biostatistics at the University of Alabama, Birmingham School of Public Health has discovered other factors that may be contributing to the rise in obesity rates. Allison conducted research on various mammals and their weight gain over time. Instead of focusing on food intake and activity level he found other rather alarming causes for these changes in body weight.

The first contributing factor to obesity that Allison hypothesizes is our access to light. His studies conclude that the amount of time spent in light or dark environments may affect our eating habits. Could the amount of time we spend indoors or light pollution in our industrialized world be contributing to our excess pounds?  Recent studies printed in the LA Times also suggest using the iPad prior to bed could affect sleep.

Excerpt from LA Times article:

The difference? Devices like the Kindle, the Nook (the top part of the screen that displays books) and popular e-readers from Sony use a technology called e-paper. It simulates the look of an actual printed page and does not emit light. That means, unlike the iPad, you can effectively read in direct sunlight. (Beach, anyone?)

The iPad, however, contains a touchscreen liquid-crystal display that, like computer screens and television sets, emits light. On the plus side, you can sneak the device under the covers while your significant other sleeps beside you and flip through a couple pages of a book without a flashlight.

Allison also suspects that certain virus can affect how our body weight is comprised. He points out that other epigenetic factors experienced in our environment like stress, access to appropriate resources, and climate change could also be sources of the problem.

Although Allison and others argue that there is much more to our weight gain than diet alone, studies continue to prove that we are what we eat, and food still does play a major role in body composition. A study conducted at the Faculty of Life Sciences in Copenhagen analyzed five different diets and found that the diet high in protein with a low-glycemic index (limited refined sugars and carbohydrates) to be the most effective method of weight loss. Foods containing high-glycemic indexes have been found to create drastic alterations in our blood glucose levels, altering our metabolism in undesirable ways.

So what do we recommend to lose weight and keep it off?
  • A diet comprised of lean meats: fish, eggs, and poultry keep you feeling fuller longer.
  • Carbohydrates: vegetables and seasonal fruits (with low sugar content).
  • Keep lights very dim after sundown.  Try to limit TV watching in the evening hours and reference the LA Times article on using consumer electronics before bedtime.
  • What to avoid: all processed foods, soda, foods high in fat and sugar, desserts or refined corn products.

When considering potential causes of obesity it is valuable look beyond just diet and exercise alone and look at other potential factors, but we must not forgo our tried and true healthy eating habits in our quest for weight loss.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

1 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • • • • • • •
 

Sugar: The Socially Accepted Drug of Choice

On November 10, 2010, In Nutrition, by Stella Metsovas
Share Button

Neurological Addiction to Sugar

If you find yourself craving sweets more often than you’d like to admit, don’t worry, you aren’t alone. Over a third of the calories we consume daily come from sugar or white flour. Over-consumption of these highly refined sugars makes the body crave them even more. The body seeks out sweets so that it can experience an initial high, and soon crashes, ultimately making you crave more and more. Several research studies provide evidence about the potential effects of sugar on the brain in studies conducted on rats. These highs and lows that accompany a sugar addiction wreak havoc on your body by affecting your mood, decreasing your body’s immunity, and making you more at risk for chronic diseases like diabetes.

Before consulting with my clientele on removing most sugars from their diet, I have them get a general understanding of what sugars really are.  Using this ‘Sugar IQ’ test will give you a basic understanding of sugars in our foods.

Dr. Frank Lipman explains that sugar is often compared to other drugs such as nicotine and cocaine, because our brains are essentially addicted to the opioids contained in sugar. Similar to many illegal drugs, sugar affects the addiction and reward pathways of the brain (refer to photograph displayed). We often associate sweets as treats and seek them out for a temporary boost. But similar to how the body reacts to other addictive substances, the quick fix soon leaves you wanting more, in order to achieve that moment of temporary satisfaction.

Is it worth it? Overindulging regularly with sugary treats can have serious implications on your health. Sugar addiction can lead to heart disease, weight gain, high blood pressure, and high cholesterol. You may think sugar is everywhere and unavoidable in your daily lives, but like many other addictions, being aware of your tendencies and reclaiming control can be the key to success.

The following are some of Dr. Lipman’s tips to help kick your sugar habit and stay clean for good:

  1. Eat regularly – 5 small meals or 3 balanced meals and 2 snacks will keep your blood sugar levels in check and prevent you from reaching for sweets.
  2. Keep overall dietary sugars low.  Learn to read food labels and recognize all the fancy words manufacturers use to disguise sugar ingredients in their products (examples include: high fructose corn syrup, dextrose, sucrose).  Taking the Sugar IQ quiz will help you to better understand hidden sugars in our food supply.
  3. Take a multivitamin to help prevent nutritional deficiencies (FYI: vitamins are not a cure-all fix to a poor diet).
  4. Drink lots of water and curb your craving with a handful of berries!

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

3 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • • • • • • • • •
 

Sensitive to Dairy? Give Goat’s Milk a Try!

On November 3, 2010, In Nutrition, by Stella Metsovas
Share Button

In most other parts of the world goat’s milk is the preferred type of dairy beverage for a variety of reasons. Milk lovers in the U.S. are even beginning to pick up on the health benefits associated with our friendly milk-producing goats. Several factors contribute to the switch from cow’s milk to goat’s milk beginning with cost. Goats are much less expensive to raise, since they don’t require as much for grazing, making it easier for families to keep them in their own backyards.

Aside from cost, goat’s milk seems to be better for your body too. Although goat’s milk has a higher fat content than cow’s milk, it contains a higher proportion of essential fatty acids giving the intestines a break during digestion. The protein in goat’s milk forms a softer curd, contributing to better digestion, especially among infants. Are you sensing a theme yet when it comes to digestion?

Goat’s milk has slightly lower levels of lactose compared to cow’s milk, which may be a slight advantage for people that are lactose-intolerant. Those allergic to cow’s milk often experience chronic ear infections, asthma, eczema, and rheumatoid arthritis, but switching to goat’s milk may alleviate some of these symptoms since it lacks the allergenic casein protein, alpha-S1.

Goat’s milk also beats cow’s milk when it comes to calcium, vitamin B-6, vitamin A, potassium, as well as the antioxidant selenium. But for those of you mothers out there, if you make the switch to goat’s milk, you’ll have find your folic acid elsewhere, since cow’s milk has ten times more (or just look for my favorite Meyenberg supplemented brands of goat’s milk)!

And lastly, as always, be sure to buy goat’s milk that is free of bovine growth hormone and antiobiotics. Give it a try next time you’re in the store. Your taste buds and your body might be pleasantly surprised with the switch!

Yours In Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

1 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • • • • • • • • • • • • • •
 

McDonald’s Hamburgers Stand the Test of Time

On October 29, 2010, In Nutrition, by Stella Metsovas
Share Button

Sally Davies conducted The Happy Meal Project one Saturday afternoon in her New York apartment. She purchased a happy meal from her local McDonald’s and placed it on the shelf of her apartment and went about her business. Six months went by and the same happy meal still sat there taking up space on her apartment shelf. Surprisingly nothing much had changed. The burger still looked just as good as the day she bought it. Davies photographed the meal every day for a year and a half to document the progress, or in this case, lack there of. As a vegan, Davies describes her happy meal experience as “amusing” rather than scary, although she admits if she ate meat she would be frightened!

So why did the happy meal look practically the same as it did the day it was purchased? Why had Davies’ dogs stop smelling for it after the first day? And why did mold choose to stay away?

The main reason that the happy meal didn’t decompose after so much time had passed is because of the off-the-chart amount of sodium content it contained. The burger and the bun remained free of mold for so long because of the laundry list of chemicals that go into making it: partially-hydrogenated soybean oil, ammonium sulfate and sodium proprionate, just to name a few. With so much salt and chemicals this “meal” evolves into something that lacks any real food qualities at all.

The most frightening take-away from this project is the idea that humans are the only creatures willing to touch this “food.” Now isn’t that a scary thought?!

Happy Halloween!

Yours In Health,

Stella Metsovas, B.S., CCN

Staff Writer: Michele Wolff

Copyright W8less Nutrition / Stella Metsovas

3 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • • • • • • • •
 

The Sun No Longer Shines for Physicians Receiving Gifts

On October 26, 2010, In Nutrition, by Stella Metsovas
Share Button

A new federal law known as the Physician Payments Sunshine Act seeks to strengthen the patient-doctor relationship with the implementation of a new database that lists all gifts physicians have received from pharmaceutical companies and the like. The Sunshine law intends to prevent corruption among medical providers by making the gifts they accept public knowledge. Physicians are often persuaded by pharmaceutical companies to prescribe certain drugs over others, receiving gifts in exchange. These gifts range in value, from a tote bag to elaborate vacations and ultimately influence what brands doctors choose to prescribe to their patients.

Dr. Robert Steinbrook, an adjunct professor of medicine at Dartmouth Medical says, “There is extensive literature suggesting that gifts can influence behavior.” Many physicians acknowledge that even small pharmaceutical donations can a create conflict in their practices.

The new database will be searchable by physician name, type of gift received, and it will include explanations about the services physicians provided in return for payments. Although the new law falls short of banning physicians from accepting gifts or companies from offering them, it will enable patients to challenge their doctor’s prescribing behavior. Patients will soon be able to determine whether or not they are receiving a genuine recommendation or if their doctor was instead showered with industry gifts.

Yours in Health,

Stella Metsovas B.S., CCN

Staff Writer: Michele Wolff

1 Comments
Share Your Feedback With Me!

Tagged with: • • • • • • •
 
Previous Entries

Visit our friends!

A few highly recommended friends...

Archives

All entries, chronologically...

© 2013 Nutritionist Stella Metsovas Blog All Rights Reserved