Synthetic Food Dyes

Monthly Newsletter – August ’23

Synthetic Food Dyes

(And Their Risks To Children)

Despite the decades old controversy surrounding synthetic food dyes and their possible link to hyperactivity in children, the FDA has yet to establish a causal relationship between the two!

 

What’s Taking So Long?

When asked by Consumer Reports Magazine (November 14, 2022 | Updated February 2, 2023) what was taking so long to act on the issue of regulating Synthetic Food Dyes (Specifically Red Dye #3), the FDA responded with the following statement. “The FDA evaluates and approves color additives for certain uses, based on the most current science available at the time. Following our initial evaluation, our scientists continue to review relevant new information to determine whether there are safety questions and whether the use of such substance is no longer safe under the Federal Food, Drug, and Cosmetic Act.”

chemist, laboratory, analysis-2815640.jpg

california legislators

Legislation:

Legislators in California are currently pushing for warning labels to be placed on food products containing artificial food dyes, so parents can make informed decisions about what their children eat.

This move is similar to what the European Union did back in 2007, which required warning labels on products containing certain dyes. As a result, many manufacturers opted to remove synthetic food dyes from their European market altogether and used natural dyes instead.

Who May Be Most Affected by Food Dyes?

Food safety experts and advocates agree that while dyes likely pose risks to people of all ages. Young children may be the most vulnerable. Even older studies suggest a link between food coloring and children’s behavioral problems. In fact, 64 percent of the 27 clinical studies analyzed showed an association between food coloring and children’s behavioral problems. Recent studies were more likely to show a correlation, with 5 out of the 6 studies done after 1990 reporting statistically significant results.

child holding four food packs beside red wall

food dyes

What Is Being Done Currently?

The FDA suggests that parents who wish to limit their children’s intake of synthetic dyes check food ingredient lists on labels. Some consumer advocacy organizations are pushing for the FDA to either revoke approval for dyes or to inform consumers about the risks from them. A senior scientist at the Center for Science in the Public Interest, claims that dyes and artificial colorings aren’t vitamins or nutrients. Simply stated, they are cosmetics used to make unhealthy foods look more appealing to children.

What Can Parents Do To Protect Their Children?

The precise effect of dyes, even in the best-run clinical trials, can be difficult to tease out. Foods with artificial colors often have other additives, like sugar, that may influence behavior. Many families claim that they can pinpoint dyes as the cause of their children’s issues. They are accomplishing this simply by a process of elimination.

Without government intervention likely in the matter anytime soon, that is my recommendation for families with young children. Avoid foods and drinks that contain U.S. certified colors Red #3, Red #40, Blue #2, Yellow #5 (Tartrazine), Yellow #6 (Sunset Yellow), as well as sodium benzoate. If your child’s health has been improved, then you know that you have taken a step in the right direction.

In a word…Do your own due diligence when your family’s health is at stake! Read current peer reviewed medical journals and reports on the subject. Investigate who is backing the studies you read about in those journals. Determine if the study is biased one way or another. Make informed decisions based upon what YOU have learned yourself in those readings.

Synthetic Food Dyes

Due Diligence

Red Dye 3

In Summary:

Ultimately, the debate over synthetic food dyes and their potential impact on children’s behavior continues. The push for more transparency and education on the matter is growing. Legislators and advocacy groups are uniting in a call to action. Warning labels and more information on food product labels are suggested. Check out the section on Label Reading in my Wellness Academy for more guidance on that subject.

Monthly Newsletter- July 2023 – Handling Kitchen Knives Safely

Monthly Newsletter

This Month’s Topic:
Handling Kitchen Knives Safely

Knife Safety Tips

Handling kitchen knives safely has to become your first priority and second nature for you in your kitchen. If you plan to engage in a healthy eating lifestyle, then the odds are pretty good that you’ll be doing more of the cooking and prep work at home yourself. Knife accidents are common in household kitchens, but can be avoided if you use some good habits. I would be lacking in my duties as a teacher if I didn’t (at least briefly) touch on knife safety.

Knives are essential tools in any kitchen, but they can be dangerous if not used properly. To prevent injury and keep your kitchen running smoothly, it’s crucial to practice proper training and knife handling. Whether you’re a beginner or a seasoned cook in need of a refresher, here are some helpful tips to keep in mind for safe knife handling.

sliced lemon on chopping board

Keep Your Knife Sharp:

A dull knife requires more force to cut through food, which increases the risk of injury. To maintain a knife’s precision, use a sharpening stone or knife sharpener. Between thorough sharpenings, use a sharpening steel to touch up your knife.

When it comes to actually sharpening your knives, it will depend greatly on frequency of use but I recommend every 3-4 months for low to average use. When you make knife sharpening a more regular part of your kitchen routine, you’ll also start to get a much better sense of when they start to dull.

Choose the Right Knife for Each Task:

Different knives are designed for specific purposes, so it’s essential to select the right knife for the job. Consider blade size, flexibility, and edge type when choosing a knife for a cutting chore.

Most cutting tasks in the kitchen are achievable with a good chef’s knife. With that thought in mind, a blade that’s designed specifically for a purpose can bring more ease and precision to the cut. Using the right knives will encourage you to prep food with accuracy and confidence.  I’m free of worries about how best to approach a cut when I use the right tool for the task at hand.

Choosing the right knives for your kitchen may seem like a daunting task when you consider how many knives exist on the market. If you have spent years buying the cheapest bargain basement knives that you could find, and are tired of crushing things instead of slicing them…STOP!  Do yourself a favor and begin to accumulate the best knives available. You’ll thank me for it when you see what a difference a quality blade will make!

Always Keep Your Knives Clean:




Proper cleaning and sanitation are critical to prevent contamination and maintain your knife’s durability. Immediately clean your knife after use and inspect it for any food debris that may have collected. Don’t toss a knife in with the utensils to soak it clean! When it comes to handling kitchen knives safely, that’s a recipe for disaster if you like your hands!

NEVER wash your expensive kitchen knives in the dishwasher!

Your knives deserve the best care possible, and that means avoiding the dishwasher. Here are a few reasons why:

Heat and humidity can cause serious damage to both the steel and handle of your knife. Turbulence from the water jets can cause your knife to knock into other items in the dishwasher, damaging the blade’s edge. Detergents used in the dishwasher can dull or discolor your knife. Knives can scratch other items in the dishwasher, your fingers, and even the machine itself.

So what’s the best way to clean your knives? For most knives, hand-washing in hot, soapy water is the way to go. Just make sure to use hot tap water, not boiling water, to avoid any damage.

Store Your Knives Properly

The Benefits of Using a Knife Block for Your Knives.

Knife blocks are a popular and convenient way to store your knife collection. They come equipped with various sized slots to fit your chef knife, serrated knife, and other common blades. A knife block serves as an accessible and practical storage method, and also allows for an attractive way to display your collection.

Traditional knife blocks, however, have their downsides.

The slots on these blocks can harbor bacteria and cause your knife to dull over time. That’s why we recommend using a magnetic knife block for countertop storage. This type of knife block showcases your knives while preventing them from dulling or collecting bacteria.

While knife blocks work well for many people, they may not be the best option for everyone. They can take up valuable counter space, and the limited number of slots may not accommodate a growing knife collection.

Other Options:

For those with smaller kitchens or larger collections, a magnetic knife strip or in-drawer knife organizer might be more practical. When not in use, store your knives in a designated storage space such as a knife block or roll to prevent mishaps and increase their longevity.

Secure Your Cutting Board


When it comes to handling kitchen knives safely, the knife is only as steady as the surface you cut on! I use a perforated rubber shelf liner cut to match the size of my cutting boards. The rubberized shelf liners are machine washable, so they can stay clean like the rest of my kitchen. In a pinch, a dampened kitchen towel folded to fit the cutting board and placed underneath can stop the slide. Don’t forget, a dull knife causes you to use more pressure to make a cut which, in turn, can make your cutting board move when cutting!

Know The Correct Cutting Techniques

Some of these suggestions may seem redundant, but they’re worth repeating. Proper handling and cutting techniques are crucial for safe knife handling. Here are some safety guidelines to consider when you use hand-held knives:

Keep knives sharp: A sharp knife makes cutting easier and reduces the risk of unsafe pressure and angles while cutting.

Wear a cutting glove: Don’t be ashamed to wear a cutting glove. Hurting your pride hurts far less than hurting your body. A cutting glove will keep your hand safe from cuts.

Always cut away from yourself: This will prevent injury in case the knife slips.

Use the right knife for the job: Different cutting jobs require different knives. The wrong knife will make cutting difficult and increase the risk of injury.

Cut on a stable cutting board: A loose or wobbly cutting surface can easily cause knives to slip and injure employees.

Never grab a falling knife: This is important to remember, as it can cause severe injury.

Keep your eyes on the blade: This will enable you to notice if the knife starts to slip or is coming dangerously close to causing injury.

Carry the knife pointed down or in a scabbard: This will prevent you from falling onto sharp knife blades.

Never cover a knife: A knife that can’t be seen is a dangerous knife. Always keep it where it can be seen.

Don’t put a knife in a sink full of soapy water: Someone might stick their hand in the water and cut themselves. It’s best to wash the knife off immediately.

Keep the cutting area clean: Any liquids or byproducts on the floor create a slip risk, which is dangerous when handling knives.

Stay Focused: Always give cutting tasks your full attention and avoid distractions. Ignoring knife safety basics could turn one of your most-used kitchen tools into a hazard. If I had to rank any of the previous tips first for handling kitchen knives safely, I’d have to say…

(((STAY FOCUSED)))

knife, cutting board, sharpening steel-1383834.jpg



Wellness Academy

Are you enrolled in our Wellness Academy?

Introduction to the Wellness Academy

My Wellness Academy was created with better Health in mind. Your Health! With my guidance, your journey to a healthy lifestyle can be attained through continually learning about the many healthy choices that are available to you that you might not be aware of. If you can follow the tips that I provide in this course, success can be yours by forming new, healthier habits that could soon become a part of your daily life.


Learn More

Cooking With Debbie

November 4 @ 10:00 am – 2:00 pm




Cooking With Debbie

Please join Debbie Romano, Founder of Fountain Hills Healthy Heartbeats and The Wellness Academy, for Cooking With Debbie at The Fountain Hills Community Garden.  Debbie will share health info on Healing Foods in this Cooking With Debbie Class.The Fountain Hills Community Garden is a gathering place for resident gardeners. They can learn to garden, grow healthy produce, connect with nature, stay physically active and build social interactions.First of all, the garden is a place of inter-generational relationships! Master Gardeners can share their wisdom about progressive gardening techniques, composting and water conservation to young children and adults. As a result, that atmosphere makes it the perfect place for the Cooking With Debbie Class.Secondly, the Garden offers a quiet and restful setting for the enjoyment of nature.  It offers a wide variety of plants, birds, insects and soil. Young students learn about service and giving back to the community. Seniors can find a place to belong and a sense of purpose.Most importantly, the Garden is located in the Heart of Fountain Hills adjacent to the Town Library, Community Center and Town Hall. This central location makes it convenient for residents to enjoy and participate in Garden activities. Don’t miss the upcoming Cooking With Debbie Segment on November 4th at 11.00 am where she will cover Healing Foods!

Details

Date:
November 4
Time:
10:00 am – 2:00 pm
Event Categories:
,
Event Tags:
,
Website:
FHHealthyHeartbeats.com

Organizers

Debbie Romano
Joy Hubbard

Venue

Fountain Hills Community Garden
12901 N La Montana DrFountain Hills,
AZ
85268
United States
+ Google Map
Phone:
(602) 692-1183
View Venue Website






Membership Newsletter June 2023 – Carbonated Water – [#8311]

Monthly Newsletter

This Month’s Topic: Carbonated Water And Its Effects On Health

A Message from Our Founder

I know you are saying: “Ok, I get it…Enough about water, Debbie”.  You should have a pretty solid grasp on how important water is to the human machine, but let’s face it, water can taste pretty boring! I don’t recommend sugary additives to make it taste better, and coffee and tea contain various amounts of caffeine which can dehydrate and sort of defeats the purpose of drinking water in the first place. So what other options do you have? Let’s explore carbonated water and its effects on health.

Carbonated water is a popular choice for those looking to quench their thirst without the negative effects of sugary drinks. However, some people have concerns regarding its impact on health. In this article, we will explore the different health effects of carbonated water, answering some of the most common questions.

Woman Drinking Water From Glass Bottle

What is Carbonated Water?

Carbonated water, also known as sparkling water, club soda, soda water, seltzer water, and fizzy water, is water infused with carbon dioxide gas under pressure. This process produces a bubbly drink, which can be enhanced with added salt and minerals. While seltzer water is usually mineral-free, other carbonated waters often contain minerals and sulfur compounds. Tonic water is another form of carbonated water that contains quinine, a bitter compound, along with sugar or high-fructose corn syrup.

Acidity

Carbonated water has a slightly acidic pH of 3-4, which can cause a burning and prickly sensation in the mouth. However, this does not mean that it increases the body’s acidity. The kidneys and lungs work to remove excess carbon dioxide, maintaining the blood at a slightly alkaline pH of 7.35-7.45, regardless of what you eat or drink.

Dental Health

One of the main concerns about sparkling water is its effect on teeth. While there is little research on this topic, studies have shown that sparkling mineral water has a similar effect on enamel as still water. Additionally, mineral water is 100 times less damaging to enamel than sugary drinks. Sugar-sweetened carbonated beverages have been shown to erode tooth enamel, while sugar-free carbonated drinks are less harmful. To minimize potential damage, try drinking carbonated water with meals or rinsing your mouth with plain water after consuming it.

Digestion:

Carbonated water may have several benefits for digestion. Studies suggest that it may improve swallowing ability and feelings of fullness after meals. In addition, it may help relieve constipation, leading to improvements in bowel movement frequency. In some cases, it may also improve other symptoms of indigestion, such as stomach pain.

Bone Health:

While some people believe that carbonated drinks are bad for bones, research suggests that carbonation isn’t the culprit. Cola drinks have been shown to decrease bone mineral density, while carbonated water appears to have no effect on bone health. In fact, animal research suggests that carbonated water may even improve bone strength.

Heart Health:

Although the research on carbonated water’s effect on heart health is limited, one study in postmenopausal women showed that drinking sodium-rich carbonated water decreased LDL (bad) cholesterol, inflammatory markers, and blood sugar. Additionally, those who consumed carbonated water had a lower estimated risk of developing heart disease within ten years than those who drank plain water.



carbonation bubbles

In Summary:

Carbonated water is a calorie-free beverage that can be a healthy alternative to sugary drinks. While it is slightly acidic, it does not increase the body’s acidity. I recommend using plain carbonated water, which appears to be relatively harmless to dental health and may even benefit digestion and heart health. Avoid sugar-sweetened carbonated beverages which have been proven to cause dental decay and other health-related issues.

Now that you’ve learned a bit more about carbonated water and its effects on health why not give it a try?

Tip: I save money by making my own pure pre-filtered carbonated water.  Watch for one of my upcoming Healthy Tips where I’ll tell you all about it.

Whatever water you choose…Hydrate To Live!

Recent Healthy Tips

Wellness Academy

Are you enrolled in our Wellness Academy?

Introduction to the Wellness Academy

My Wellness Academy was created with better Health in mind. Your Health! With my guidance, your journey to a healthy lifestyle can be attained through continually learning about the many healthy choices that are available to you that you might not be aware of. If you can follow the tips that I provide in this course, success can be yours by forming new, healthier habits that could soon become a part of your daily life.


Learn More

Chamber Gala Annual Awards: 2023 – Masquerade

May 19 @ 6:00 pm – 9:00 pm





The Fountain Hills community was invited to nominate and vote (March 15-April 21) for local Chamber member businesses and organizations in the following award categories:
Business Person of the Year
Entrepreneur of the Year
Young Professional of the Year
Health Services of the Year
Restaurant of the Year
Retailer of the Year
Non-Profit of the Year
Customer Service of the Year
Community Volunteer of the Year
Teacher of the Year
Finance & Insurance Professional of the Year
MEET YOUR NOMINEES HERE
Voting is open online! Nominees will be announced and the voting will be online from March 15th – April 21st. To submit your vote for the Gala, click here!

Details

Date:
May 19
Time:
6:00 pm – 9:00 pm
Event Category:
Website:
fhchamber.com/events/details/chamber-gala-annual-awards-2023-masquerade-38785

Organizer

Fountain Hills Chamber of Commerce
Phone:
(480) 837 1654
Email:
hannah@fhchamber.com
View Organizer Website

Venue

We-Ko-Pa Casino Resort 10438 Wekopa Way Fort McDowell, AZ 85264
10438 Wekopa WayFort McDowell,
AZ
85264
United States
+ Google Map
Phone:
(480) 789-4957
View Venue Website






Membership Newsletter May 2023 – Portion Control Debunked!

Monthly Newsletter

This Month’s Topic:
Portion Control And Other Myths…Debunked!

Why Diets Fail

The majority of people fail at diets and there are many theories as to why. These include metabolic adaptation, lack of self-control, and portion control failure. However, the ultimate truth remains unclear, so any or all theories may apply…let’s explore that thought…portion control (and others) debunked.

The real truth is this…unless you feel satisfied after a meal, you will continue to eat until you are satisfied. With that thought in mind, your new fad diet is doomed to failure. Instead of starving yourself by eating less food, what if you just ate better food…and more of it? What if you ate more of those better foods that satiate you, but did no harm in the process? What if you could eat a diet that includes all-you-can-eat greens, lots of vegetables, beans, nuts, seeds, and some whole grains, and is at least 90 percent plant-based? Could this be the real solution to obesity…worldwide? Could it be that easy to debunk portion control and other myths?

A lifestyle such as this could be a diet including at least one big salad (like a pound of raw greens) or a pound of cooked greens, or maybe a vegetable smoothie every day.

slimming, scales, health-2728332.jpg

sliced vegetables and beans in bowl

Try adding veggie-bean soup, a handful of nuts and seeds (it is advisable to watch your portion size here), and fruit at every meal, along with some whole grains, but no refined grains. Avoid junk food or oil, and impose a restriction on animal products. I don’t want to sound like I am over-simplifying this approach, but eating better foods that satiate you, rather than eating less food, is the key to feeling satisfied after a meal. By eating more of the right foods, you can achieve your goal without doing harm to your body.

Plant Based Food

In Summary:

I firmly believe that a healthy diet should consist of eating a pound of cooked or raw greens, a vegetable smoothie, veggie-bean soup, a handful of nuts and seeds, fruit, and some whole grains every day!

Most experts agree that dieting is ineffective and often leads to future weight gain, as evidenced by several studies. Instead of dieting, a healthier lifestyle should be adopted by focusing on nourishing the body with whole, nutritious foods. This approach may also lead to weight loss as a secondary benefit (and hopefully debunk portion control and other myths in the process).

A diet that is at least 90% plant-based, including all-you-can-eat greens, lots of vegetables, beans, nuts, seeds, and some whole grains, with restrictions on animal products, refined grains, junk food, and oil, can help you achieve this. Eating a pound of raw greens, a vegetable smoothie, veggie-bean soup, a handful of nuts and seeds, fruit at every meal, or a pound of cooked greens, and some whole grains can be a good starting point.

Sound satisfying…interesting?  Read on.

A healthy diet can consist of eating a pound of cooked or raw greens, or a vegetable smoothie, veggie-bean soup, a handful of nuts and seeds, fruit, and some whole grains every day.

Most experts agree that dieting is ineffective and often leads to future weight gain, as evidenced by several studies. Instead of dieting, a healthier lifestyle should be adopted by focusing on nourishing the body with whole, nutritious foods. This approach may also lead to weight loss as a secondary benefit.

Follow Up To Last Month’s Topic Of Hydration:
Drinking Soda Causes Inflammation…

coca cola bottle

How Does It Happen?

I wrote about hydration and the benefits of properly hydrating yourself last month but I never mentioned Soda Pop! We all remember the old penny in the Cola trick from grade school.  It cleans pennies, toilets, etc…

In fact, America’s favorite cola (under a different product name, but the same recipe) was originally invented as a headache remedy!

It works because America’s favorite cola has acid in it – phosphoric acid, to be precise. Most colas have a pH of 2.5-3.5.

The scale for pH is a way to determine how acidic something is. It goes from 0 to 14, and everything under 7 is acidic. This means that cola is quite acidic, and acidity causes inflammation.  As I’ve mentioned in the past, (you know how I intentionally repeat  myself) inflammation is the enemy of our body! 

Inflammation causes a multitude of illnesses and ailments that can be avoided simply by exercising caution when we eat and drink.

Side Effects Of Drinking Sodas:

We have enough to worry about with the foods we eat to be concerned with soda. The solution is simple… Just don’t drink it!

Besides the inflammation angle I am writing about now, television reports and documentaries keep popping up on a regular basis. They report that drinking two or more of any kind of artificially sweetened drinks a day is linked to an increased risk of clot-based strokes, heart attacks, and early death in women over 50, according to a new study by the American Heart Association and American Stroke Association.

There are simply too many risks associated with soda to continue drinking it!

How Does Soda Compare To Other Substances?

Most sodas have a pH of 2.5-3.5 which ranks them just above battery acid and mild stomach acid. The very same soda that most of us willingly consume several times daily is strong enough to remove tarnish from copper, rust stains from concrete, and calcium from porcelain! Still thirsty?

In Summary:

Pure, safe drinking water is the cleanest and safest drink you can possibly consume… period!

As long as we are back on the subject of water, AGAIN

Next time you find yourself experiencing a sudden craving, or hunger pang, drink a glass of water. One of the most effective ways to feel full without eating is to drink more throughout the day. Consuming water will fill your stomach and also keep you hydrated.

Dehydration may send signals to your brain that are similar to hunger signals. If you’re not well hydrated, you may feel hungry when you’re actually just thirsty.

Water is a slick tool to keep in your bag of tricks to resolve those annoying little food cravings like a charm!

Like anything else though, too much of a good thing (even water) can be harmful. Don’t overdo it!  There is no such thing as a water diet!!!

Check out the newsletter next month for more on water:

Carbonated (Sparkling) Water: Good or Bad?

Woman Drinking Water From Glass Bottle

Recent Healthy Tips

Wellness Academy

Are you enrolled in our Wellness Academy?

Introduction to the Wellness Academy

My Wellness Academy was created with better Health in mind. Your Health! With my guidance, your journey to a healthy lifestyle can be attained through continually learning about the many healthy choices that are available to you that you might not be aware of. If you can follow the tips that I provide in this course, success can be yours by forming new, healthier habits that could soon become a part of your daily life.


Learn More

Upcoming Events

Chamber Gala Annual Awards: 2023 – Masquerade

May 19 @ 6:00 pm – 9:00 pm




The Fountain Hills community was invited to nominate and vote (March 15-April 21) for local Chamber member businesses and organizations in the following award categories:
Business Person of the Year
Entrepreneur of the Year
Young Professional of the Year
Health Services of the Year
Restaurant of the Year
Retailer of the Year
Non-Profit of the Year
Customer Service of the Year
Community Volunteer of the Year
Teacher of the Year
Finance & Insurance Professional of the Year
MEET YOUR NOMINEES HERE
Voting is open online! Nominees will be announced and the voting will be online from March 15th – April 21st. To submit your vote for the Gala, click here!

Details

Date:
May 19
Time:
6:00 pm – 9:00 pm
Event Category:
Website:
fhchamber.com/events/details/chamber-gala-annual-awards-2023-masquerade-38785

Organizer

Fountain Hills Chamber of Commerce
Phone:
(480) 837 1654
Email:
hannah@fhchamber.com
View Organizer Website

Venue

We-Ko-Pa Casino Resort 10438 Wekopa Way Fort McDowell, AZ 85264
10438 Wekopa WayFort McDowell,
AZ
85264
United States
+ Google Map
Phone:
(480) 789-4957
View Venue Website






Membership Newsletter April 2023 – Hydration

Monthly Newsletter

This Month’s Topic: Hydration

A Message from Our Founder

I plan to schedule my monthly topics based on feedback from subscribers, the readers of my newsletter, and past and present clients.  Back by popular demand is a topic that is truly near and dear to my heart… Hydration.  Fountain Hills, Arizona is located in the desert southwest. As the geographic location implies, it usually is hot and dry here which is the perfect setting for extreme and rapid dehydration if one is not careful!

I’ve seen firsthand the results of what dehydration can do to a body, and believe me, it’s not pretty! Drinking water is essential to stay alive year-round wherever you live. But how much water do we really need?  You’re probably thinking right now: “I don’t live in the desert. I don’t need to worry about dehydration”. If you subscribe to that thought process, you could be risking serious health implications!

Managing proper hydration can be simple, as long as you establish your own set of guidelines, and follow them!  The old recommendation (and I mean old) of 8 cups of water a day was traced back to a 1921 paper in which the author measured his own urine and sweat produced over the course of a day, and determined that we lose 3% of our body weight in water a day or about 8 cups.

Hardly a scientific study by today’s standards considering the average 20-year male stood 5′-9″ tall and weighed 170 pounds in 1910. The very same 20-year-old man today weighs 196 pounds. With that being said, if that man subscribes to the 8 cups of water a day theory, then he is not drinking enough water and is probably severely dehydrated!

cactus plant beside orange leafed plant

More Useful Facts About Water

70% Water:

The percentage of water varies according to your age, gender, level of fitness and percentage of body fat. As a rule, the generally agreed upon percentage of water in the human body is around 70%.

As long as you maintain your hydration, and barring any unforeseen circumstances or illnesses, your body will function properly. If you begin to neglect the level of hydration your body requires, then you risk malfunctioning organs or even organ failure. That’s a scary thought, right?

There are studies that suggest not drinking enough water may be associated with falls and fractures, heat stroke, heart disease, lung disorders, kidney disease, kidney stones, bladder and colon cancer, urinary tract infections, constipation, dry mouth, cavities, decreased immune function, and cataract formation.  If you don’t take anything else away from this article, please remember this:  Water is the only liquid that truly hydrates the body without side effect or caveats!

Coffee, Alcohol or Other…

I am frequently asked the question, “How much do other drinks like caffeine and alcohol consumption affect your hydration?” The answers may surprise you!

Suppose you’re one of the 85% of Americans that drink at least one caffeinated beverage every day, or you’re a habitual alcohol drinker. In that case, you may be wondering: How do they affect my hydration?

water, glass, wine glass-2222825.jpg

Caffeine:

Let’s begin with caffeine. If you’re a coffee lover (coffee is one of the two most popular caffeine sources, with research showing total daily intake worldwide to be 1.6 billion cups), you may have heard at least once in your lifetime that coffee can dehydrate you.

According to The National Institute of Health, this statement comes from a 1928 study determining that caffeine may be dehydrating because it increased urination in people who drank it. But many and more recent studies have since invalidated this conclusion.

The National Institute of Health goes on to state that a review of ten studies shows that caffeine doesn’t cause dehydration any more than water does. Since we all know that water is rehydrating, you’re less likely to experience body water imbalance from taking caffeine.

In fact, according to a 2014 study, coffee contributes to your daily water intake, having “no significant differences” in its hydrating nature with water. And though coffee may increase sodium excretion, this doesn’t automatically increase urination. Another older study comparing the effects of caffeinated and non-caffeinated Carbohydrate-Electrolyte (CE) drinks on body water balance found that caffeine in CE drinks doesn’t impair hydration status either.

Caffeine produces mild diuresis just the way water does. It follows naturally that if caffeinated drinks are your go-to for getting your day started, you can rest knowing they won’t significantly dehydrate you.

Alcohol:

Modern science has determined that caffeine is not quite the hydration villain it was once thought to be, but alcohol, on the other hand, is another story altogether.

The science is clear on this one—and is recognized as far back as the 16th century.  It has been proven repeatedly in study after study. Alcohol produces a severe diuretic effect and can, in fact, be dehydrating. In fact, Alcohol is said to be the most popular diuretic agent in the modern diet.

The higher your alcohol intake, the more frequent your urge to urinate. Frequent urination means you’re losing more water than you’re replacing, leading to dehydration. It’s no wonder that alcohol hangover symptoms are similar to dehydration symptoms—headache, tiredness, increased thirst, lightheadedness, muscle ache, nausea, dry lips, mouth, and eyes.

In Summary:

The confusion over the question of how much water to drink a day is that there are other sources of liquid besides water. Enter these other beverages into the mix and confusion results. I haven’t even touched on the topic of the water we consume from the foods we eat  (I’ll leave that for another newsletter issue).

While water is generally the best way to hydrate, some people struggle to consume enough because it’s simply not very tasty. Ideally, you should drink plain water; but if you can’t motivate yourself to consume enough plain water, however, it’s okay to choose a different beverage that you enjoy more.

Whatever method you choose…Hydrate To Live!

Recent Healthy Tips

Wellness Academy

Are you enrolled in our Wellness Academy?

Introduction to the Wellness Academy

My Wellness Academy was created with better Health in mind. Your Health! With my guidance, your journey to a healthy lifestyle can be attained through continually learning about the many healthy choices that are available to you that you might not be aware of. If you can follow the tips that I provide in this course, success can be yours by forming new, healthier habits that could soon become a part of your daily life.


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Upcoming Events

Chamber Gala Annual Awards: 2023 – Masquerade

May 19 @ 6:00 pm – 9:00 pm





The Fountain Hills community was invited to nominate and vote (March 15-April 21) for local Chamber member businesses and organizations in the following award categories:
Business Person of the Year
Entrepreneur of the Year
Young Professional of the Year
Health Services of the Year
Restaurant of the Year
Retailer of the Year
Non-Profit of the Year
Customer Service of the Year
Community Volunteer of the Year
Teacher of the Year
Finance & Insurance Professional of the Year
MEET YOUR NOMINEES HERE
Voting is open online! Nominees will be announced and the voting will be online from March 15th – April 21st. To submit your vote for the Gala, click here!

Details

Date:
May 19
Time:
6:00 pm – 9:00 pm
Event Category:
Website:
fhchamber.com/events/details/chamber-gala-annual-awards-2023-masquerade-38785

Organizer

Fountain Hills Chamber of Commerce
Phone:
(480) 837 1654
Email:
hannah@fhchamber.com
View Organizer Website

Venue

We-Ko-Pa Casino Resort 10438 Wekopa Way Fort McDowell, AZ 85264
10438 Wekopa WayFort McDowell,
AZ
85264
United States
+ Google Map
Phone:
(480) 789-4957
View Venue Website






Membership Newsletter Volume 3 – March 2023 – The Truth About MSG

This Month’s Topic:
The Truth About MSG

Monosodium Glutamate (MSG):

Monosodium Glutamate (MSG) was originally invented in 1908 by Japanese biochemist Kikunae Ikeda. He was attempting to isolate and duplicate the taste of kombu, an edible seaweed used as a base for many Japanese soups. He discovered Glutamate, filed a patent, and began to market it as a flavor enhancer.

Glutamate adds a new dimension to the flavor of food referred to as umami. Prior to the discovery of Glutamate, our taste sensations were described as sweet, sour, bitter, and salty. With MSG in the picture, our tastes now include umami, which is described as a savory or meaty flavor.

Produced through fermentation today, MSG is most commonly associated with restaurant Chinese food, but it is very frequently used as an added flavor enhancer in fast foods, frozen meals, canned soups and vegetables, processed meats, and potato chips.

In the interest of brevity, I’m not going to cite any specific studies individually, but I will say that the topic has been studied and hotly debated for decades. The Food and Drug Administration (FDA) has classified MSG as a food ingredient that’s “generally recognized as safe”, but the use of MSG continues to remain a topic of discussion in some circles, so the FDA mandates food label inclusion of this controversial ingredient.

I should begin by stating that this additive has the potential to be harmful. I have to begin with the fact that MSG adds large amounts of Sodium to your diet. I’m no fan of Sodium in any form. MSG also has side effects that range from obesity to liver damage. In some susceptible people, consumption of MSG can trigger short-term symptoms such as asthma attacks, chest pain, nausea, rapid or fluttering heartbeats, or worsened migraine headaches.

MSG can also trigger Chinese Restaurant Syndrome (CRS), a collection of symptoms including sweating, headache, flushing, and, in more serious cases, swelling of the throat and chest pain. In defense of Chinese restaurants, however, some studies have

concluded that they can be attributed to overuse or inconsistent use of MSG.

I’ll try to explain some of the science behind my aversion to MSG. I have to begin with obesity. Most people cringe when they hear the word obesity because, let’s face it, people across the globe are getting larger, so the odds are pretty good that you know someone with a weight issue. One research study concluded that MSG given to newborn mice increases their body weight by almost 8 percent. What seems like an insignificant percentage could really be quite staggering when put into perspective.

Let’s equate that very same 8% increase in body weight to that of a 200-pound man. I’m using an adult male because other research also indicates similar changes to adults who consume too much MSG. That 8% would increase this man’s weight by 16 pounds bringing him up to a whopping 216 pounds! Increases in total cholesterol, triglycerides, VLDL, and LDL (both types of “bad” cholesterol), body mass index, body fat, and obesity in general, are associated with MSG use and can all occur.

United States Food and Drug Administration



MSG Side Effects: Brain Damage and Chemical Changes

There are also some very frightening chemical changes that occur in the body as a result of consuming MSG.

Adiponectin, a protein critical to regulating blood sugar and energy use, is lowered by 60 percent. This reduction causes an increase in blood sugar levels and a decrease in metabolism. This combination can cause weight gain and food cravings.

The chemical messenger Leptin becomes unrecognizable to the brain. Leptin is normally released by fat cells and then travels to the brain to deliver the signal to stop eating.

When people consume MSG, receptors in the brain become incapable of receiving this signal. Our bodies adapt and try to increase Leptin production by fat cells, but the MSG does it’s a job more efficiently, so the damage is done (at least temporarily). The brain’s perceived lack of Leptin leads to an increased appetite.

MSG = Liver Damage

MSG causes the inflammation of blood vessels in the liver, the destruction of red blood cells, and the death of liver cells. Studies also indicate that it stimulates the creation of chemicals that are responsible for inflammation.

As if that weren’t enough, most MSG-laden foods are also disproportionately high in trans fats. This combination of MSG and trans fats can cause the development of nonalcoholic fatty liver disease (a condition in which fat is deposited inside the liver often leading to cirrhosis). Fatty liver disease can trigger insulin resistance, resulting in high blood sugar and blood insulin levels.


Diabetes

Diabetes is a type of insulin resistance. Insulin is being produced and released into the bloodstream, but body cells are unable to use it effectively. This prevents glucose from passing into cells, resulting in high blood sugar, decreased energy, and increased appetite.

Pregnant Mothers & Newborns

Lest we forget the most important of all, let’s consider our new mothers and those soon to be.  Mothers who are pregnant or nursing should be extremely careful to avoid MSG, and baby food ingredients should be carefully checked as well. Infants and unborn children can also suffer brain damage due to overexposure to MSG. MSG has a stimulatory side effect on the brain which can damage the brain cells of newborns. This damage often leads to convulsions and seizures during infancy.


MSG by any other name is still…MSG!

Since the FDA requires manufacturers to list MSG on the food label, one simply needs to know what to look for.  MSG can be listed by any of the below names. The first list ALWAYS contains MSG, while the second list CAN contain it. Commit them to memory, it could help save your life!

These ingredients ALWAYS contain MSG:

  • Autolyzed yeast
  • Calcium caseinate
  • Gelatin
  • Glutamate
  • Glutamic acid
  • Hydrolyzed protein
  • Hydrolyzed corn gluten
  • Monosodium glutamate
  • Monopotassium glutamate
  • Natrium glutamate
  • Sodium caseinate
  • Textured protein
  • Yeast nutrient
  • Yeast extract
  • Yeast food

These ingredients CAN contain MSG:

  • Barley malt
  • Bouillon
  • Broth
  • Carrageenan
  • Citric acid
  • Enzymes
  • Enzyme modified
  • Fermented
  • Flavors and flavorings
  • Maltodextrin
  • Malt extract and flavoring
  • Natural beef flavoring
  • Natural chicken flavoring
  • Natural flavors and flavorings
  • Pectin
  • Protein fortified
  • Protease
  • Protease enzymes
  • Ultra-pasteurized
  • Seasonings
  • Soy sauce, (sauce extract, protein, protein isolate, concentrate)
  • Stock
  • Whey protein, (protein concentrate, isolate)

Some of the most common food sources of MSG include:

  • Hydrolyzed vegetable protein
  • Miso, tempeh, soy protein
  • Processed meats and fish, including ham
  • Soup, broth, bouillon cubes
  • Soy sauce, fish sauce, oyster sauce
  • Tomato and vegetable sauces
  • Yeast extracts

Time to begin reading your labels more carefully! The best way to avoid MSG is to avoid fast food and frozen, pre-packaged meals. Be especially cautious of canned soups and rice, even at restaurants.