Out of 1,326 school-age children in China, girls between ages 9 and 12 with higher than average levels of BPA in their urine were twice as likely to be in the top 10th percentile for body weight. Girls with exceptionally high BPA levels were 5 times as likely to be obese. While the association was not found in older girls or school age boys, it did hold up after controlling for other factors commonly associated with obesity like diet, exercise and parental body weight. 

BPA is a synthetic compound used in water bottles, food containers, consumer plastics, thermal paper sales receipts, food and beverage can linings and the lining of water pipes. With a structure similar to estrogen, it has shown hormone-like properties that have won it a stream of bad press in recent years. In 2010 Canada declared it a toxic substance for humans. The US has banned its use in baby bottles and many product manufacturers have followed suit, manufacturing and marketing all consumer products as BPA-free. It’s almost difficult to find a reusable water bottle that is NOT BPA-free at this point.

As with most studies on potential human toxins, we want to take the message and run with it… “BPA causes obesity!” Unfortunately, and also like most studies on toxins, that’s NOT the proper conclusion here. Because the study looked at already obese kids, we cannot know for sure that the BPA caused their obesity. Study authors note compelling alternative explanations. Extra body fat provides more storage space for higher levels of BPA in the body. Obese children may eat more unhealthy packaged and processed foods that likely contain more BPA. Is it the food or the BPA?

So what CAN we take away? The evidence is compelling and growing stronger that BPA is an environmental toxin to be avoided. So by all means, “BPA-free” is better than “BPA-full.” But we must fight our inclination to let news about an individual toxin distract us from the strongest obesogens to ourselves and our children – poor diet and physical inactivity! Because a BPA-free bottle full of water will always be healthier than one full of soda.

Extracted from the stevia leaves, the rebaudioside crystals, also termed rebaudioside A, or rebiana, exist as a great alternative to man-made artificial sweeteners. For sweetness, stevia can be used in coffees, teas, baking, and has been used for diabetes treatment in Japan.

In addition to this sweet ingredient, stevia, like all plants, contains a number of non-active compounds that add to the health benefits with few side effects, so it’s important to be educated when purchasing stevia. Refining and manufacturing any plant or herb into a marketable product could negatively affect its natural health uses. 

In the United States however, the acceptance of stevia has been very limited by the Food and Drug Administration. The FDA maintains its classification of stevia as a food additive and it was originally only available as a dietary supplement.

You can find stevia in health food stores or on the internet in powder and liquid forms. Because the marketplace can be unregulated, be aware of what you’re purchasing to chose the whole, safest, purest, most useful form. Avoid refined stevia products termed PureVia, Truvia (made from only the two sweetest compounds of the stevia plant) and SweetLeaf. Aim to get the most natural, unrefined forms of the herb. Sometimes claimed to have a metallic aftertaste, often dependent on processing, consider trying different brands of stevia to find what suits you best.

Undoubtably, stevia is a much healthier alternative to the typical toxic artificial sweeteners on the market today including Equal/aspartame, Sweet’n Low/saccharin and Splenda/sucralose, to name a few. Potently sweet and calorically insignificant, stevia can be a part of your coffee, tea, juices, soups, salad dressings or baked goods. Used for hundreds of years in South America and by diabetic patients in Asia for decades, stevia can be a natural way to satisfy a sweet tooth!

Do you use stevia? I’d love to know, comment and share!

Amino Acids: If you are not getting adequate protein, you are not getting adequate amino acids. Amino acids are essential for repair, growth, brain and muscle function, energy, mood and our ability to use and lose fat. One amino acid in particular, Acetyl L carnitine is a derivative of one particular amino acid called carnitine. It has been shown to help address fatigue and enhance fat burning during exercise, as well as improve and support balanced blood sugar levels, and improve circulation and fertility. If your diet is less than well balanced, you may want to consider a quality protein powder that contains a full spectrum of amino acids. 

Fish Oil: By now most people have heard about the benefits of omega-3s. High in omega fatty acids EPA and DHA, fish oil has been shown to lower triglyceride levels and increase the “good” HDL cholesterol. It also has anti-inflammatory properties, supports joint health, intestinal health and immune function, and has been shown to help treat mild to moderate depression.

Probiotics: Chronic gas and/or reflux, bloating, diarrhea and/or constipation may all be signs that your bowel is not functioning optimally. Start by improving your healthy gut flora with a good quality probiotic. Look for a multi-strain combination (anywhere from 5-10 strains). Probiotics support healthy digestion, as well as being an integral part of the immune system.

40 & Fabulous

Soluble Fiber: In addition to promoting regularity and healthy detoxification, soluble fiber also helps to ensure balanced blood sugar levels, reduce cholesterol levels, and support healthy weight loss. A diet low in fiber and high in fat is one of the leading risk factors in the development of colorectal cancers. Foods high in soluble fiber include oats and oatmeal, legumes, such as beans and peas, and many fruits and vegetables such as apples, avocados, and carrots. Again, if your diet needs a little boost, try adding a scoop of ground flax or other soluble fiber supplement to your morning cereal.

Lycopene: It’s never too early to start thinking about prostate health. Lycopene is a carotene with mighty antioxidant powers. It is found in bright red fruits and vegetables and is highest in cooked tomatoes products such as stewed tomatoes, tomato sauce or salsa. Research suggests that lycopene may be a powerful cancer prevention tool, proving most effective in the prevention of prostate, lung and stomach cancers. Lycopene can be found in many supplements aimed at increasing antioxidants, or to enhance prostate health. When eating cooked tomato products, make sure to eat with a small amount of fat (think high-quality olive oil) to enhance lycopene absorption.

Magnesium: Magnesium can do wonders to reduce muscular tension, cramping and pain due to strain or over use, as well as reducing incidence and severity of tension related headaches. It is also incredibly important to the nervous system, cardiovascular system, and to help support balanced blood sugar levels, as well as helping to prevent diabetic related neuropathies. We are generally deficient in magnesium, and it is difficult to get enough through diet alone, making supplementation a great option.

50 & Up

Saw Palmetto: Urinary frequency, urgency and hesitancy are arguably the most common complaints of men in the 50+ age group. Saw palmetto, rich in phytosterols, has been shown to produce similar results as finesteride, a commonly used pharmaceutical medication used to treat symptoms associated with Benign Prostatic Hyperplasia (BPH), along with being better tolerated than the medication. Symptoms of BPH include urinary frequency, urgency and hesitancy.

CoQ10: CoQ10 provides energy, in the form of oxygen delivery, to all the cells of the body, particularly important for muscle cells. The heart is a muscle, and in turn, CoQ10 is vital to optimal cardiovascular function. As we age, our natural production of coenzyme Q10 declines. Statin medications, often prescribed to decrease high cholesterol levels, also greatly interfere with our body’s ability to make its own CoQ10. Look for ubiquinol CoQ10 varieties, as they are believed to be better absorbed and utilized in the body.

Vitamin D: It comes as no surprise to most North Americans that we are generally deficient in vitamin D. Vitamin D is another big player in the fight against and prevention of a variety of common cancers, including colorectal cancers, breast cancer, cancers of the prostate, pancreas and more. Most people also know about the importance of vitamin D in bone health, helping with the absorption and utilization of calcium. Vitamin D deficiency has been linked with increased incidence of depression, and it’s also essential for a strong immune system, with adequate vitamin D levels now known to be one of our best defenses against cold and flu.

Before you take any of these supplements consult with your doctor or health care practitioner ensure proper use.

Benefits of HIIT training stretch far and wide, including:

Efficiency. YES, you can benefit your body in 20 minutes rather than 45 minutes to an hour! Research shows 15-20 minutes of HIIT can help you better achieve your weight and fitness goals than an hour on the treadmill or elliptical. According to a study presented at the American College of Sports Medicine Annual Meeting, “Just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.” 

Increased fat burned. The body better oxidizes fats. Hyper-exertion stimulates hyper-repair. For this reason, you can burn more fat and calories in the whole day after a HIIT session than you could after a steady-paced cardio session.

HIIT for a healthier heart! During full-capacity bursts, your heart is pumping at full capacity, forcing your cardiovascular system to its limits while strengthening it in the process.

There is no exercise equipment necessary. This means you can bring HIIT with you anywhere you go! Exercises like high knees, fast feet, plyometrics and jumping lunges all raise heart rate and simultaneously give you that hard-working muscle burn.

You will burn more fat, NOT lose muscle. HIIT allows you to preserve muscle mass while burning fat.

Increased metabolism. HIIT stimulates human growth hormone “by up to 450% during the 24 hours after you finish your workout,” which is responsible for increased calories burned and a slowed aging process.

Stay challenged, not bored. HIIT requires 100% effort and engagement. The workout is short but you will be working the whole time.

Enhanced endurance follows an improved ability to intake and transport oxygen.

However, because HIIT requires bursts of 100% effort, HIIT is not the optimal exercise for everyone. If done too often, or in combination with other high-intensity exercises, HIIT may lead to over-training or injury. Low to moderate physical activity is recommended for everyone, however, some wish to challenge themselves with HIIT. Those who are eager to incorporate HIIT should be sure to properly fuel and recover, and ensure they are not over-training, putting their bodies in danger of injury.

Here are a few good ways you can engage in a HIIT work out:

- Running full-speed on a treadmill for a minute, followed by two minutes of walking. This three-minute circuit can be repeated five times to total a 15-minute, fat-burning cardio work out.

- Complete a 10-minute warm up, walking or jogging at a slow pace to stimulate blood flow to muscles. Follow this low-intensity with a minute or two of barely-sustainable intensity. Follow this burst with 1 to 2 minutes of brisk walking or light jogging, making the recovery time equal to the maximum intensity segment. This 1 to 2 minute alternation can be repeated for 20 or more minutes.

- Shoot for HIIT workouts two to three times a week, not on consecutive days, as your muscles need 48 hours opportunity for repair, rest and growth.

Spending hours at the gym or on a boring cardio machine is simply not necessary. Always be sure to listen to your body’s signals however, as high intensity interval training can be grueling and should push you to your limits, but not past them. Lastly, check with your doctor first before starting any new fitness program to see if HIIT is right for you.

Is HIIT part of your regular workout routine? If not, are you going to start? I’d love to know, comment and share!

Sources:

1. http://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit?page=2

2. http://www.livestrong.com/article/172756-how-to-do-hiit-treadmill-workouts/

3. http://www.webmd.com/fitness-exercise/features/interval-training-how-to-do-it

Allergies play a significant role in contributing to chronic sinusitis for at least half of the 40 million sinus sufferers. A genetic predisposition, a dysfunctional or hyperreactive immune system, airborne allergens (pollen, mold, animal dander, dust mites, chemical exposures, etc.) and emotional factors are primary triggers for precipitating allergy symptoms. 

Well, you don’t have to feel burned out and lethargic by getting sinus infections any more. You can find relief by creating an allergy-free zone, following these three steps.

1. Creating healthy indoor air
2. Building allergy immunity
3. Quick action to address allergy symptoms

To learn how to do this, sign up for a FREE Silver Membership to the Sinus Survival Program. The free membership offers you a quick-fix guide for sinusitis, Dr. Ivker’s free learning tutorials, money saving coupons, and more – a wealth of information about Dr. Ivker’s natural and holistic approach to treating chronic sinusitis.

We will be posting a series of informative videos on YouTube. The first one is about our Allergy Bundle, which is on sale now for $39.99 (savings of $22.86). The Allergy Bundle includes three Sinus Survival remedies – Pathway OPC Grape Seed Extract, Pathway Allergy Support, and AllerDX.

I tried this recipe after a friend posted a picture of it on her Facebook page. It sounded fresh and light, perfect for those hot days when you don’t want to turn on the oven or the barbeque.

The recipe combines raw zucchini that has been cut into strips with a pesto made from pumpkin seeds, basil, garlic and lemon juice. She used a spiralizer for the zucchini, a machine that can turn any vegetable into something that resembles spaghetti.I used a vegetable peeler, so my “noodles” were a little wider and flatter. But I believe the end result was just as tasty. 

Another great thing about this recipe is that it is gluten free and vegan! Try it and let me know what you think.

This serves two.

• 2 zucchini
• 1/2 cup pumpkin seeds
• 1 1/2 handfuls basil
• 0-2 cloves of garlic (depending on how much you love garlic)
• 1 Tablespoon lemon juice
• 2-3 Tablespoons extra virgin olive oil
• 1/4 teaspoon salt

1. To make noodles, simply peel long strips of zucchini until reaching the center. Discard the seedy core.

2. For the sauce, combine the pumpkin seeds, basil, garlic, lemon juice, and salt in a food processor. Turn the processor on and slowly pour in the olive oil until the ingredients blend into a smooth paste.

3. Toss the pesto with the noodles. Serve cold or at room temperature with extra veggies like “noodle” carrots or cherry tomatoes.

Vitamin D is necessary for good bone health. One of the main functions of vitamin D is to increase blood levels of calcium and phosphorus by increasing their absorption in the intestines. To do this, vitamin D can bring calcium from the bones to be held by the kidneys. The vitamin is vital in building and maintaining strong bones, aids in hormone function and so much more.

There are two forms of the vitamin most important to human health and vitality – D2, made by plants, and D3, made in our own skin when exposed to sunlight. Although food can be fortified with either, vitamin D3 is of main importance. If supplementing, be sure to choose its D3 form, not the synthetic and inferior D2 form.

What if I don’t get enough vitamin D?

When vitamin D is deficient, bones cannot mineralize, they are soft, skeletal deformities form and you are put at a higher risk for fractures. High vitamin D levels can prevent osteoporosis, especially during menopause, when more bone mass is being depleted than rebuilt.

Low vitamin D levels have also been connected to increased risk of autoimmune diseases, cardiovascular disease, cognitive impairment in older adults, severe asthma in children, chronic fatigue, depression, the common cold and flu, upper respiratory infections and even cancer. Even cancer? Yes, the active form of vitamin D acts as a regulator of cell growth and differentiation. Its deficiency is associated with the four most common cancers being breast, prostate, colon and skin cancers.

Vitamin D could help prevent and treat type 1 and 2 diabetes, hypertension, glucose intolerance, Seasonal Affective Disorder and multiple sclerosis. Arthritis can develop faster with vitamin D deficiency, while PMS symptoms can be improved by adding vitamin D, calcium and magnesium as well.

Who is susceptible to deficiency?

Populations at risk include breast-fed infants, people with milk allergies, those who follow strict vegetarian diets, individuals on chronic steroid therapy, older adults, people with dark skin, people with limited sun exposure, people with fat malabsorption issues and people who are obese or have undergone gastric bypass surgery. Vitamin D malabsorption is common for those who have Chrohn’s disease, cystic fibrosis and celiac disease. Obese individuals are at risk, as their vitamin D may be stored in fat cells rather than utilized by the body. Other issues arise from an inability of the kidneys to convert vitamin D to its active form.

How can I meet my vitamin D requirements?

In the case of blood testing, adequate blood levels of vitamin D range from 20 nanograms/milliliter to 50 ng/mL, although optimal levels are 50 to 60 ng/mL. Any values less than 12 ng/mL indicates extreme deficiency. Anyone under the age of 70 is recommended to get at least 600 IU of vitamin D daily, while anyone over 70 should aim for 800 IU daily.

The best source of Vitamin D?

Vitamin D is produced by the body in response to sunlight/UV rays. Ten to 15 minutes a day of safe sun exposure can help, with at least 40% of skin exposed. However, people with dark skin would require significantly more sun exposure.

Are you getting enough Vitamin D? A daily sunshine break can help!

Sources
1. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#en33
2. http://www.webmd.com/diet/vitamin-d-deficiency
3. http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind
4. http://articles.mercola.com/sites/articles/archive/2008/11/01/Vitamin-D-is-a-Key-Player-in-Your-Overall-Health.aspx
5. http://articles.mercola.com/sites/articles/archive/2002/02/23/vitamin-d-part-five.aspx

Elizabeth Polis, PT, DPT is the owner and founder of Core Wellness & Physical Therapy. Elizabeth treats a vast range of orthopedic conditions utilizing a predominantly manual approach to rehabilitation. She has studied a diverse range of techniques including craniosacral therapy, muscle energy techniques, myofascial release, joint manipulation, strain counter-strain, and others. Elizabeth values the importance of one-on-one time between the patient and the therapist, and she is committed to giving each patient the focused attention they deserve to address their musculoskeletal impairments and to set wellness goals.

Tune in this Sunday from 10-11am on 1500 AM (WFED) or listen live on the web. Our shows are streamed everywhere.

Last week’s show was on health risks and diet prevention strategies, autism and Lyme disease. Click to Listen.

Please share this with your friends – time is short. Thank you!