Category: Health

Does dairy cause breast cancer?

Should we eliminate dairy from our diet, especially women?

Is it better to use alternative milks like soya milk?

What is the evidence about milk and breast cancer

I encounter lots of women who have a ‘phobia’ for dairy and dairy products. I can understandably empathies with all women who worry about this issue. This reason being because the internet is full of misinformation about milk. Apart from the misinformation on the web, there are also published studies that drinking dairy milk is associated with cancer. One particular study  was published in the International Journal of Epidemiology that concluded that drinking dairy milk is associated with a greater risk of breast cancer by 30%. In this study, dairy products as such cheese and yogurt don’t appear to have any effect on breast cancer.

This type of research is known as an observation study. This describe and potentially identify a correlation between milk intake and the rate of breast cancer occurrence in women. The problem with observation studies is that they don’t identify a cause and effect. Therefore, its aim is to direct scientists to ask the right questions and conduct proper studies. Observational studies are not intended to be used to inform clinical decisions for dietitians. In other words these studies cannot guide us on what to eat or not to prevent cancer. In nutrition studies, researchers use food frequency questionnaires and diet recall methods to find out what subjects are eating. This is because a person who drinks soya milk could have been eating more fruit and vegetables. While people who consumed dairy milk could also consume junk food on a regular basis. Therefore, their diet wasn’t measured in terms of quantity and quality.

What is the evidence about soya milk and breast cancer?

In addition, I frequently hear women say that they consume soya milk as it is ‘healthier’ than dairy milk. Evidence on the relationship of soya and breast cancer are very limited. In other words, more research is needed for conclusive evidence whether soya increases or decreases the risk of breast cancer.

In both cases, the research is inconclusive but there is a lot of strong evidence about other foods which prevent the risk of having cancer such as fruits and vegetables. In addition, milk is important for its calcium intake for strong bones, teeth and Vitamin D synthesis.

Recommendations

Till now, from the thousands of studies assessing the relationship between dairy milk and breast cancer we cannot conclude that there is a relationship. Some studies found that there might be an increase in risk, some found no relationship at all.  Other studies suggested that dairy milk is protective against breast cancer. This means that more research studies need to be carried out as it is concluded in a systematic review  published in The American Journal of Clinical Nutrition.

In conclusion, I would strongly suggest to stick with the current evidence based recommendations of having 3 portions of dairy products per day. These could be 1 glass of milk or alternative milk such as soya, yogurt and cheese. In addition, always try to include fruit and vegetables for their anti-oxidant properties. Also, don’t forget to exercise and keep fit for maximum immune system function and well-being.

A healthy diet can directly reduce your risk for kidney stones. There is plenty of information on the web that is incorrect and not scientifically proven. This has led to misinformation and confusion about what a healthy kidney stone prevention diet should be.

What are kidney stones?

Kidney stones forms from a high concentration of calcium and oxalate in the urine which combines to form calcium oxalate. In other words, these two substances binds together to form kidney stones. Urine that is too acidic increases the risk of calcium oxalate kidney stones. Calcium and oxalate are more likely to bind in acidic environments. So, the kidney stone diet aims to increase urine pH to reduce the risk that calcium and oxalate will bind.

7 nutrition tips for kidney stones prevention

1. Drink lots of fluids

The first diet goal for kidney stones prevention is to drink more fluids. The more urine you pee, the less concentrated calcium and oxalate there will be. As a result, it is less likely that a kidney stone will form. It is recommended to drink about 3L of fluid per day. Your daily fluid requirement may be different based on your body size, environment, gastrointestinal health and exercise schedule. Always seek advice form a dietitian about what is your fluid requirement. Drinking too much fluids can also lead to other health problems such as oedema. The best beverage choice is water and drinking 3L of tasteless fluid can be challenging for some people. Making water more “exciting” can help quite a bit. This can be done by infusing fruits or herbs with water in order to add a very lovely flavour without adding many calories or sugar.

2. Limit Salt (Na)

Eating lots of salty foods will increase urine calcium and the risk for kidney stones. The extra calcium in the urine due to a high salt diet comes from our bones, putting them at risk of osteopenia. In addition, a high sodium diet is associated with increased blood pressure, which increases the risk of all sorts of health problems like kidney disease, heart disease, stroke and dementia. It is important to note that the majority of the salt we eat is already hidden in food. So, simply avoiding salt will not reduce sodium to our goal for most people. The key to a low sodium diet is to choose foods that are low in sodium in the first place. In other words, this means cooking with fresh, non-processed ingredients. Restaurants, commercially prepared and to-go foods are usually high in salt.

3. Moderate amount of protein

A high protein diet will increase the urine calcium. In addition, high protein diets produce acid during metabolism. This acid is eventually excreted in our urine, which lowers urine pH and increases the risk of kidney stones. Similar to sodium, the extra calcium in urine from a high protein diet is taken from bone, putting the bones at risk of osteopenia.

4. Eat enough Calcium

Calcium is a critically important piece of the kidney stones prevention diet. Previously, doctors told people with kidney stones to reduce calcium and dairy. This seemed to make sense since one of our goals is to reduce urine calcium.

However, we now know about the importance of calcium in stopping oxalate absorption in the intestines. Similar to how oxalate loves to bind with calcium in our kidneys and make kidney stones, they love to bind in our intestines as well. So, if calcium binds with oxalate before it is absorbed, the oxalate is excreted in our feces, instead in our urine. Studies have shown nearly a 50% reduction in kidney stones by adding dairy to the diet along with the low sodium and moderate protein considerations. It is important to note that for the latter to happen, we need to eat calcium when we eat oxalate so make sure to eat dairy with meals.

In addition, a diet high in calcium is critical for bone health. People who have a history of calcium kidney stones are more likely to experience bone fractures and weak bones. This makes sense, as all of that extra calcium in your urine comes primarily from breaking down bone.

5. Reduce added sugars

Too much sugars in your diet will increase urine calcium. Therefore, sugar will increase the risk of kidney stones. In addition, high sugar intake is associated with an increased risk of heart disease and diabetes. Make sure to check the nutrition facts label for added sugar, as well as sodium. Try to find products with as little added sugar as possible. And, save sweet desserts for special occasions. Swap out ice cream after dinner for a lower sugar frozen yogurt or fruit.

6. Reduce food containing oxalate

Reducing oxalate in the diet is perhaps the trickiest part of the kidney stone diet. Firstly, oxalate information found online is often conflicting, which results in frustration for people trying to follow a low oxalate diet. Foods which are high in oxalate include spinach, almonds, bran, rhubarb, raspberries and potato with skin.

7. Eat fruit & vegetables

The final nutrition tip is to eat plenty of fruits and vegetables. How many? Aim for at least 2 servings of fruit and 3 servings of vegetables per day. Eating fruits and vegetables is associated with reduced risk of hypertension, heart disease, stroke, cancer and gastrointestinal conditions. For kidney stones specifically, they help make our acid less acidic in urine. Therefore, it is less likely to form calcium oxalate from an acid urine.

Putting all the pieces of a healthy kidney stone diet can be overwhelming so always seek the help of a dietitian. A dietitian will guide you step by step for a kidney stone diet so that it becomes relatively easy and healthy for you. Lastly remember that this diet will reduce your risk for kidney stones and further medical complications.

I explain why you should mind your own plate as so many people with specific diets have developed terrible food intolerance of others & diet shaming.

 Remember:

1. a time when everyone could go to dinner in peace and not get a lecture from your relative about the dangers of carbohydrates?

2. when you could post a picture of your bacon and eggs and not get blasted by some troll for eating ‘chicken periods’?

3. you could send your kids to schools with chocolates without getting a note sent home with them scolding your poor parenting skills?

Since the explosion of digital media, we’ve seen a concurrent explosion of what looks like ‘diet-ism’. My meaning of ‘diet-ism’ is an obsession of morality to a specific way of eating. As a result people develop in an intolerance of other people with “different” diets.

I’ve noted through experience in this field that everyone has their own unique opinion on how to eat. It seems people spend way too much time trying to convince others to eat that way too. If, you follow my blog you know that I don’t discriminate any type of food. I deliver facts on the safety and efficacy of certain restrictive diets. First of all that’s my job and secondly I am against restriction!

I’m against anything that gets in your way of enjoying food.

Unfortunately, for a lot of people, if you are not 100% aligned with their obsessive diets in their heads, you are doing something really really wrong!

How food choices shape our identity and food intolerance?

“You are what you eat”, a quote that comes from Brillat-Savarin’s quote: “tell me what you eat and I’ll tell you what you are.” This means that food is an inherent part of our identity. A lot of us hold onto our cultural identity by cooking and eat traditional foods. But cultural and geographic background is just a small piece of who we are.

Research suggests that people, especially women, tend to choose certain foods to manage other people’s impressions of them. One study even found that women tend to eat less when they worry their femininity is being threatened.

The thought of salads are feminine and steaks are for men is already bad enough. But now suddenly you’re a bad woman if you eat a slice of pizza? Or you’re a bad parent if your child eats a piece of chocolate? LOL! This is exactly the kind of crap that gets so many women suffering from orthorexia and eating disorders.

One study asked university students to rate profiles of people based on their diets. The students were shown pictures of sets of two identical looking people. One was classified as a “good” food eater, and the other as a “bad” food eaters. Apparently the students judged the “good” eater as more attractive, likeable, quiet, practical, methodical and analytical than those who ate “bad” foods. Even though everything else about them was identical!

Diet believes

Depending on whatever food dogma you believe, being bad could mean eating a chocolate bar because it has sugar in it. Or eating a burger because it’s fattening. Or eating a moderate bowl of pasta because of the gluten. We have assigned the moral weight of “bad” to a lot of foods, and that label is then transferred onto us. No one wants to feel like a lazy, stupid, fat, sloppy, BAD person so we avoid any of these “bad” foods like the Bubonic plague. But I want you all to know that we don’t have to be bad. Being jealous is bad. Lying to your partner is bad. Flirting with married men is bad. Eating a piece of chocolate isn’t bad and no one should make you feel like it is.

One theory by Lori Lieberman in her book Drop the Diet: Guided Recipes for Overcoming Your Food Rules, is that people are more likely to pass judgement on other people’s dietary choices when they’re less comfortable with their own way of eating.

As a woman and especially as a dietitian, I feel myself being judged on my food choices every single day. Here’s the thing. We all have our own journey to health and wellness. But when we find what works for us, and we start to feel good- physically and emotionally- we don’t give a shit what anyone else is doing in their diet. Exactly like I do unless I am asked to give a professional advise!

What is mindful eating?

Are you continuously eating while watching TV?

Or eating too fast?

Does this sound similar to you?

I share my five easy mindful eating tips that will keep you healthy!

Nutrition tips for mindful eating

1. Make a shopping list

When you food shop abundantly to store, first you should always make a shopping list! Plan monthly meals and make a shopping list of the ingredients you need. To help you save money check what you already have in the fridge and cupboards. In the shopping list include low calorie snacks such as rice cakes, sugar-free jelly and pop-corn.

2. Prepare some low calorie snacks

Right after you go shopping, wash, chop and portion up some carrots, cucumber and bell peppers with hummus or Greek yogurt for an easy to grab snack. Put these low calorie snacks front and center in the fridge so that these are the first thing you see when you mindlessly open the door. I also like to prepare a portion of nuts and 2 bags of popcorn in the front of the cupboard just in case the cupboard door is opened first instead of the fridge.

3. Swap your serving kitchen ware

Try to swap your dishes and dinner plates to a smaller size. You will be amazed how small they look in comparison to what you are used to but in reality our dishes are super-sized! This will also play a trick on your brain to eat less as you won’t be tempted to fill the empty space with large portions of food.

So there you go – three super easy mindful eating tips that will help you eat better without even knowing you are trying!