KRON 4 | What Would Happen If You Ate 20 Servings of Fruit a Day for Several Weeks?

How many times have you heard someone say, “I can’t eat fruit. It has too much sugar.” Are you worried about blood sugar spikes? If so, you might want to rethink your fructose fears.

KRON 4 Fructose4

Table sugar and high fructose corn syrup are known to have adverse side effects, but what about the sugar found naturally in fruit and fruit juice? Can you eat too much fruit? Today I chatted with KRON 4 Morning News Weekend anchor, Marty Gonzalez, and broke down the facts on fruit.

Fruit, Table Sugar, and High Fructose Corn Syrup — What’s the difference?

  • Table sugar and its synthetic sister, high fructose corn syrup are made up of two molecules: glucose + fructose, a.k.a. “industrial fructose”. 
  • Fruits contain “naturally-occurring” fructose. (Fructose is one of the three building blocks of carbohydrates.)
  • Industrial fructose is linked to hypertension, belly fat, high triglycerides, and liver disease.

Is Eating Too Much Fruit (Fructose) Bad for You?

Per a University of Eastern Finland study, possible reasons that fruit and fruit juice did not spike blood sugar:

1. Fruit had a more solid consistency: Thickness in a fruit puree may slow digestion vs. gulping down pure sugar water (e.g., soda).

2. Fruit contains soluble fiber: Soluble fiber forms a thick gel in the intestines which slows the breakdown of sugars. Fructose is bound to the fiber, so it does not absorb as quickly.

3. Fruit contains phytonutrients, also called phytochemicals: “Phyto” refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats and thus, provide protection in humans. Phytonutrients slow sugars traveling from the intestines into the blood stream.

Eat Berries to Slow Blood Sugar Spikes

Low-fiber starches (e.g., white bread, white pasta, white flour pretzels, instant oatmeal, corn flakes, and soda crackers) will also spike your blood sugar.

Per another study with starches (white and rye bread) eaten with various berry combinations, the berries suppressed the blood sugar and insulin spikes. So if you eat a starchy, low fiber food on occasion, be sure to eat berries.

KRON 4 Fructose3

What Would Happen if You Ate 20 Servings of Fruit a Day for Several Weeks?    

Continue reading “KRON 4 | What Would Happen If You Ate 20 Servings of Fruit a Day for Several Weeks?”

KRON 4 | Lifestyle Linked to Dementia, Cancer and More

Lifestyle diseases characterize diseases that occur primarily as a result of a person’s daily habits. Some of the main contributing factors include bad food habits, physical inactivity, stress, and an aging biological clock — all of which contribute to visceral (intra-abdominal) fat.

When it comes to your health, where you store your fat makes a difference. Are you shaped like an apple or more like a pear? KRON 4 Morning News Weekend anchor, Marty Gonzalez, and I talk about the difference between the fat that has settled on your hips and thighs versus what you’re carrying upfront.

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All Fat is Not Equal

Fat accumulated in the lower body, such as the hips, thighs, and buttocks (the “pear shape”) is subcutaneous fat. Subcutaneous fat lies under your skin and above your muscles — it’s the “pinchable stuff”. Subcutaneous fat is measured by pinching your skin in a several different locations.

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Your “love handles” are pinchable subcutaneous fat.

Visceral fat, a.k.a. intra-abdominal, belly, or deep fat, (the “pear shape”) lies out of reach and is tucked deep within your abdominal cavity where it pads the spaces between and around your VISCERA — your internal organs like your heart, lungs, liver, and other organs. Related image

It’s also stored in the “omentum” — an apron-like flap of tissue that sits underneath the abdominal muscles and blankets the intestines. As the omentum fills with fat, it gets harder and thicker.

Lifestyle Diseases Linked to Visceral Fat

Research shows that people with “apple-shaped” bodies face more health risks than those with “pear-shaped” bodies. You need some visceral fat to cushion your organs, but too much of it has been correlated with the following health conditions:

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  • Kaiser Permanente of Northern California studied of 6,500 members for an average of 36 years, from they were in their 40’s to 70’s. The study concluded subjects with higher visceral fat had a higher risk of dementia than those with less visceral fat. Possible speculation of the trial is that substances such as leptin, a hormone released by the belly fat, may have some adverse effects on the brain. Leptin plays a role in appetite regulation but also in learning and memory.
  • Researchers are not clear why visceral fat plays a larger role in insulin resistance — which raises risk for diabetes — than other fat.

Why Visceral Fat is a Health Risk

Visceral fat is most dangerous because it is biologically active — that is, it acts like an organ producing hormones and other substances that have harmful effects.

Cholesterol plaque in artery (atherosclerosis) illustrationExcess visceral fat is near the portal vein which carries blood from your intestines to your liver. Substances (e.g., free fatty acids) released by visceral fat enter the portal vein and travel to your liver where they can affect the production of fats in the blood. Visceral fat is directly linked to:

  • Higher total cholesterol
  • Higher LDL (bad) cholesterol
  • Lower HDL (good) cholesterol
  • Type 2 diabetes

How Much Belly Fat is Too Much   

Continue reading “KRON 4 | Lifestyle Linked to Dementia, Cancer and More”

KRON 4 | Does Your Voice Sound “Old”?

Have you ever talked to someone on the phone and determined the person is old just by the sound of his/her voice? You’ve likely heard an older person speak with that classic gravely, weak. raspy, wavering, hoarse, and/or breathless voice. When it comes to anti-aging, most people think about how to look younger and how to feel younger, but don’t usually think about how to “sound” younger.

As with everything else, your voice ages too, and most people don’t think about taking care of their ‘voice muscles’ like they do their biceps. On this KRON 4 health segment, Weekend News anchor, Marty Gonzalez, and I talk about how to keep your voice sounding “young”.

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Karen demonstrates how you produce vocal sounds.

Causes of Sounding Old

Over 30% of people over age 65 have voice problems. As you age, your larynx (a.k.a. voice box) changes. The following conditions may be causing your voice to become hoarse and weak causing you to sound “old”:

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    • Vocal cords are less elastic (just like aging skin and muscles) and are unable to work in the same way as when you were young. Your vocal cords move and vibrate to make sounds. When the surrounding muscles move, your vocal cords either tighten or loosen. To make higher sounds, your cords tighten.
    • Vocal cords and muscles in the larynx wear out and become more thin. As a result, your voice may sound higher.
    • Vocal cords are dry due to a decrease in blood supply and number of lubricating glands.
    • Weak abdominals – In order to form a sound, your abs and rib cage squeeze your lungs which make you exhale air.
    • Decreased lung capacity – By the time you’re 80, you may have 50% less volume compared to when you were 20.
    • Acid reflux can cause harshness, sore throat, cough.
    • Rheumatoid arthritis – This condition can lead to hoarseness because your vocal cords cannot move well. The inflammation limits the ability of the joint near your windpipe (cricoarytenoid joint) to move.
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Rheumatoid arthritis can inflame the joint in your windpipe and cause you to sound old.

KRON 4 Vocal Cords4    Continue reading “KRON 4 | Does Your Voice Sound “Old”?”

KRON 4 | Is Too Much Protein Aging You?

VIDEO:  You resolved to work out and build a better, stronger body this year. You’ve probably heard the regulars at the gym talk about the protein shakes they drink after a workout to pack on more muscle. Protein drinks are on the rise and generating huge profits, but do you know how much protein you actually need and that TOO much can age you? Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” talks with me for some answers.

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Protein is an important component of your diet and is necessary to build and maintain all types of body tissue, such as your skin, neurons, organs, and muscle. (Your heart is a muscle too.)

Here’s how to determine your protein needs per day.

IMPORTANT NOTE: If you have a medical condition, such as chronic kidney disease, diabetes or cancer, it’s essential to consult a registered dietician for your specific dietary requirements. Some dietitians specialize in kidney disease (renal dietician) or cancer (oncology dietician).

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Protein Math

To determine your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 165 pounds, your weight in kilograms (kg) is 165 divided by 2.2 = 75 kg.    Continue reading “KRON 4 | Is Too Much Protein Aging You?”

Whole Grains for Your Heart? Use the 5 to 1 Fiber Rule

Grain and cereal food selection in heart shaped porcelain bowls over lokta paper background. Green freekeh wheat in large dish with ears.

Ever since your doctor told you to start eating more fiber-rich foods, such as whole grains, vegetables, fruits, and legumes (beans, split peas, chick peas, and lentils), you switched to eating whole wheat bread. You congratulated yourself on trading in (reluctantly) your soft white “wonder” for a 21-grain brick, but your new kind of loaf may not be as healthy and whole as you might think.

Why You Need More Dietary Fiber

There is accumulating evidence that eating more dietary fiber reduces your risk for:

• Type 2 diabetes
• Cardiovascular disease
• Certain cancers
• Weight gain
• Obesity
• Diverticular disease
• Functional constipation

According to a study published in the American Journal of Medicine, as your fiber intake goes up, your risk of metabolic syndrome goes down resulting in less inflammation and a drop in obesity risk. It was concluded that greater dietary fiber intake is associated with a lower risk of both cardiovascular disease and coronary artery disease. (See ‘”Inflammation / Foods that Heal and Harm“)

It’s no surprise that another study concluded that for every additional 7 grams of fiber consumed, heart disease risk decreased by 9%. Seven grams of fiber really doesn’t equate to that much food. You can get 7 grams through a serving of whole grains plus beans or lentils (e.g., rice and beans), or a few servings of fruits and vegetables.

How Dietary Fiber Benefits Your Heart

The cardiovascular benefits of dietary fiber include:

  • Helps get rid of excess bile (reduces LDL “bad” cholesterol)
  • Reduces cholesterol production
  • Feeds our “good” bacteria
  • Changes our gut hormones
  • Promotes eating low-calorie-density foods
  • Increases satiety
  • Delays gastric emptying

These effects collectively help control your cholesterol, body weight, blood sugar, and blood pressure which all reduce your risk for cardiovascular disease.

Also, per a study published in the European Journal of Clinical Nutrition, dietary fiber has been shown to reduce inflammation, specifically, C-reactive protein, a sensitive inflammatory marker that can predict chronic disease.

Eat More Whole Plant Foods

Consuming more dietary fiber means eating lots of whole plant foods, such as:

Whole Wheat Oatmeal Pancakes
Whole Wheat Oatmeal Pancakes

Soluble fiber acts like a “cholesterol sponge”. Sources include:

  • Oats
  • Nuts
  • Seeds (especially flaxseeds)
  • Legumes
  • Most fruits

Sources of insoluble fiber, a.k.a. “Nature’s Broom”, help prevent constipation and include:

  • Whole wheat
  • Wheat bran
  • Brown rice
  • Other whole grains
  • Most vegetables

When shopping for “packaged” grain products, such as bread, crackers and ready-to-eat cereals, the first word in the ingredients list should be “whole”. However, the remaining ingredients might look like a bunch of chemicals, so how do you choose?

The “Five to One Fiber Rule”   

A more reliable strategy to identify a healthy whole grain food product is to   Continue reading “Whole Grains for Your Heart? Use the 5 to 1 Fiber Rule”