How to steer clear of aspartame and still enjoy your drinks
Aspartame, an artificial sweetener 200 times sweeter than sucrose, was accidentally discovered in 1965 by a chemist working on an anti-ulcer drug. It was approved for use in soft drinks in 1983, and by 1984 the Centers for Disease Control (CDC) was evaluating claims of adverse effects.
Still, aspartame’s popularity continued to grow. It’s estimated to be in use in more than 6,000 products.
Later studies reported cancer risks. Over time rumblings about dehydration, cravings for sweet foods and weight gain, metabolic disorders and even hormone changes grew louder. Now, the World Health Organization’s cancer research group says that aspartame is “possibly carcinogenic to humans.”
To be fair, WHO also said the new guidance for safe consumption is 40 milligrams of aspartame per kilogram of body weight, which means someone weighing 150 pounds could drink as many as a dozen cans a day.
However, if you are at all concerned about the risk, here are some aspartame-free alternatives to reach for instead:
Iced tea
Iced tea is easy to find in stores and easy to make at home. You can choose from a variety of flavors, make your own by adding fruits and mix and match caffeinated or caffeine-free. Be careful of southern-style sweet teas though, as they contain loads of sugar.
Kombucha
Kombucha is made from fermented black or green tea. It is lightly caffeinated, has a little bit of fizz and natural sweetness and is said to be great for gut health.
Sparkling water
Sparkling water fizzes when you open (and drink it) and comes in seemingly endless flavors.
Seltzer and bitters
A bar staple of non-drinkers, it’s zippy, sort of sophisticated and very satisfying.
Pomegranate juice and club soda
It’s so good. Tangy with a little bit of pink foam.
Shrubs
Shrubs are non-alcoholic home brews made from fruit-infused vinegar and bubbly water. They come in farm-to-table flavors like rhubarb-beet and turmeric-cucumber, so enjoy – or beware? The natives swear by them.
Do-it-yourself colas
Browse the popular social media channels for an abundance of homemade soda substitutions. The best thing about finding a recipe on the web is that there will be reviews to read before you start.
Sugared soft drinks
You can also avoid aspartame by drinking regular sodas again. However, remember why you switched to sugar free in the first place. Recite “13 teaspoons of sugar” per serving, give or take, when you feel tempted.
We take it for granted, but it’s sugarless, easy to find and free, unless you buy bottled water. Bottled water prices range from a couple of bucks to very expensive.
One warning: Don’t drink more than a quart or so of water per hour, particularly if you’re doing something strenuous. That can cause a dangerous electrolyte imbalance.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
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Some egg-citing debates about eggs
To chill or not to chill?
If you’re a native of Britain, or a number of other countries across the globe, you might be surprised to find that eggs are refrigerated in American grocery stores.
Conversely, if you’re American and on a tour of the British Isles, you may wonder where their cartons of eggs are kept.
The answer: in an aisle, on a shelf.
Horrified, you think, “Like cereal!?”
What in the salmonella is going on here?
Egg producers in the United States are most often required to wash their eggs to prevent illness-causing salmonella. The washing process includes enzymes and soaps that can strip eggs of the outer protective cuticle that keeps them safe from bacteria. Without this extra layer of protection, the washed eggs have to be refrigerated to guard against bacteria.
Britain and many other countries around the globe avoid the need to refrigerate eggs by not washing them in the first place. Many places prohibit washing eggs because careless washing procedures have the potential to do more harm than good. Because unwashed eggs keep their outermost shells intact, refrigerating them is optional.
Cracking the case: brown eggs vs. white eggs
In another aisle (refrigerated or not) you’re faced with another debate. Should you buy the brown eggs or the white eggs? The common belief is that brown eggs are better for you than white eggs. Brown foods are assumed to be healthier, right? Whole-grain bread, wheat pasta, brown rice and other brown food products are all significantly more nutritious than their white counterparts. However, this trend stops with eggs. A study released by Poultry Science found that white eggs and brown eggs are essentially the same when it comes to nutritional content and health benefits.
Although brown eggs tend to cost more than white eggs, this price difference does not reflect any difference in nutrient quality or nutritional value. Brown eggs are more expensive not because they are better or healthier, but because they usually come from larger chickens that cost more to raise. This lack of nutritional difference means the color of eggs you buy is completely a matter of personal preference.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
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(Quiz) How to naturally lower your cholesterol
Maybe you just came from the doctor’s office and learned your cholesterol is too high. Maybe you want to avoid hearing those words from your doctor. Either way, take our quiz to learn more about cholesterol and tips to lower it naturally.
Eating healthy is a great way to lower cholesterol naturally. However, sometimes our bodies need a little help, and there are medications to assist you when needed. If you have high cholesterol or want to prevent it, please talk to your family doctor about the best plan of action for you.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
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(Quiz) Is dark chocolate nature’s miracle dessert?
You have probably heard a rumor that dark chocolate is good for you. You might have even tried it and become bitter because it probably tasted bitter.
The truth is the rumor about dark chocolate having health benefits is more than a rumor. Take our quick quiz to learn more.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
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The sweet pain of inflammation
Is too much of a good thing bad? Philosophers have pondered this question for centuries. In the case of inflammation, it is absolutely true. Inflammation is how your body fights infection. However, sometimes your body continues to create inflammation without anything to combat. This can become chronic inflammation, and that can cause pain, cancer, heart disease, arthritis, depression and more – all bad things.
The good news is there are steps you can take to reduce your odds of chronic inflammation. According to multiple studies, including a review of the effects of dietary sugar from 2018, eating less sugar can decrease your chance of developing chronic inflammation.
When you digest sugar, your blood glucose spikes, and your body produces insulin, leading to the creation of inflammatory hormones. If you are consuming too much sugar, your body can create too many inflammatory hormones, and that can lead to chronic inflammation.
However, sugar is not the only thing to avoid. It is generally acknowledged certain types of food can lead to inflammation. Try to avoid refined carbohydrates that include white bread and bakery items, fried foods, soda, red meat and margarine.
The sweetest news is not only can you avoid certain foods to reduce your chances of developing chronic inflammation, you can also eat your way to good health. A Mediterranean diet of fresh fruits, vegetables, nuts, whole grains, fish and healthy oils is widely accepted to decrease inflammation.
For more tips on dealing with inflammation, talk to your family doctor.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
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(Quiz) Do flavonoids help your mind?
Want to keep a sharp mind and memory as you age? It could be time to start thinking about flavonoids. Flavonoids are nutrient compounds in various fruits, vegetables and other edible items, including tea and more. Take our short quiz to learn more and if flavonoids can help you improve your mind.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
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Recipe for avoiding food poisoning
Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine. Did you know that an estimated one in six Americans get sick from food poisoning each year? According to the Centers for Disease Control (CDC), following four simple steps at home can prevent a bad ending to an otherwise good meal.
How do you prevent food poisoning?
Some foods are more associated with foodborne illnesses and food poisoning. Raw or undercooked meat and poultry, raw or lightly cooked eggs, unpasteurized (raw) milk and raw shellfish are the most likely to be contaminated. They can carry harmful germs that can make you sick. Basic kitchen rules – clean, separate, cook and chill – can help protect you and your loved ones from food poisoning.
Clean: wash hands, utensils and surfaces often. Germs that can make you sick can survive in many places around your kitchen, including your food, hands, utensils, cutting boards and countertops. Use hot, soapy water to thoroughly wash your hands, plates and any other surface that comes into contact with raw meat, poultry, seafood, eggs or flour.
Separate: avoid cross-contamination. Use a separate cutting board for raw meat and another for produce.
Cook: food is safely cooked when the internal temperature is high enough to kill germs that can make you sick. Package directions provide the recommended temperature, so use your food thermometer to ensure you're in the safety zone and ensure food is thoroughly cooked.
Chill: refrigerate perishable foods after two hours. If it has been exposed to temperatures of 90°F (like a hot car or summer picnic), then refrigerate it within 1 hour. Refrigerate leftovers promptly to allow for quick cooling.
When to see a doctor for food poisoning
Food poisoning symptoms can be anywhere from mild to very serious. If you swallow contaminated food or drink, it may take hours or days to develop symptoms. Food poisoning symptoms include diarrhea or vomiting.
“There are a lot of steps from farm to table,” said Deanna Holdren, D.O., New Concord Family Practice. "Cooking foods thoroughly and storing them appropriately are easy ways to prevent food poisoning."
See your doctor or healthcare provider if you have symptoms that are severe or persist.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Summer picnics, Thanksgiving dinner or weekend dinner parties entail a lot of food preparation amid the excitement of eating an assortment of cuisine.
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Live the Sweet Life … Without Sugar
One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us. Beyond ruining your beach body or perfect smile, sugar is also linked to cardiovascular disease.
According to a 2014 study in The Journal of the American Medical Association Internal Medicine, participants who consumed 17% to 21% of daily calories from added sugar not found naturally in foods had a 38% higher risk of dying from heart-related problems than those who consumed 8% of their calories from added sugar. The takeaway is frequently indulging in cake and sugary sodas increase your odds of dying from heart disease.
The whole reason we are in this mess is that sugar typically makes things taste better and last longer. So how do you continue to enjoy food and take steps to extend your life? Try these tips.
Replace sugary sodas with water. The American Heart Association recommends men consume no more than 35 grams of sugar a day and 25 grams a day for women. Most cans of soda have around 40 grams. Yep, one can and you are likely to be over the limit for the day.
Replace cookies and cakes with fruit.
Check ingredients while shopping and know sugar has several aliases, and an alias is never a good thing. Sugar also goes by brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, raw sugar, sucrose, trehalose and turbinado sugar.
Avoid canned fruit in heavy syrup.
Add fresh fruit to unsweetened cereal.
Reduce sugar in recipes by one-third to one-half.
Try subsisting sugar with almond, vanilla, orange or lemon extracts.
Replace sugar with spices like ginger, allspice, cinnamon or nutmeg.
Use unsweetened applesauce instead of sugar in recipes.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
One of our sweetest addictions is killing us. Sugar has been linked to weight gain and cavities for decades, as dentists worldwide often remind us.
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Should I add more fiber to my diet?
If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet. Dietary fiber includes all parts of plant foods that your body can’t digest or absorb. Instead, it passes relatively intact through your stomach, small intestine and colon, and helps to clean out your body. By ensuring you have enough fiber in your diet, you can help prevent the following:
Heart disease: Fiber helps lower your cholesterol.
Diabetes: Fiber helps control blood sugar levels.
Digestive Problems: Fiber helps to prevent constipation and hemorrhoids.
Weight Gain: A high-fiber diet is lower in calories and tends to make you feel full faster.
Olivia Barclay, R.N., Genesis Diabetes Nutrition & Education, says, “The average middle-aged man should be consuming 38 grams of dietary fiber a day and 25 grams is the recommendation for women. Most Americans consume only about sixteen grams a day on average.” Getting a range of fiber types in your diet is essential. Barclay recommends eating various fruit, vegetables, legumes and whole grains daily to meet your dietary fiber goal.
“The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.”
The FDA considers dietary fiber a nutrient of public health concern because low consumption is associated with many potential health problems. One problem is constipation, the most reported gastrointestinal complaint in the United States. Research shows not enough fiber in your diet can also lead to an increased risk of developing Type 2 diabetes and cardiovascular disease.
Dietary fiber, the indigestible part of plant material, is made up of two main types: soluble fiber, which quickly dissolves in water and is broken down into a gel-like substance in the colon, and insoluble fiber, which does not dissolve in water and is left intact as food moves through the gastrointestinal tract.
Soluble fibers are found in beans, lentils and apples that help the body absorb water from partially digested food and slow digestion, making you feel fuller longer and regulate blood sugar. By adding soluble fiber to your diet, you can lower your LDL (bad) cholesterol and glucose levels. Oats and barley have FDA-approved health claims for reducing cardiovascular disease by lowering cholesterol. Oatmeal is a great fiber source, but if you choose a different ready-to-eat breakfast cereal, make sure whole grain is the first ingredient and check the amount of dietary fiber per serving. Insoluble fibers can help because they move food through your body and help keep your bowel movements regular. They are found in whole wheat bran and some whole grains, nuts and legumes.
Knowing the vital role dietary fibers play in your health will help you make better choices about the foods you eat. Barclay says, “The bottom line is to eat a variety of plant-based foods that will help keep your gut healthy and help with your overall health.”
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
If you’re like most Americans, you’re probably not getting enough fiber in your diet. There are good reasons to add more fiber to your diet.
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(Quiz) Wine's dry sense of humor
Wine is enjoying a reputation for boosting heart health as well as spirits. While shown to be fundamentally true, it is perhaps with a dry sense of humor that some of the sweeter wines hold the least cardiovascular benefit. From Andre to Zinfandel, where do your tastes fall? Take our quiz to test your wine knowledge.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Wine is enjoying a reputation for boosting heart health as well as spirits.
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