HEALTH - Thegoldenliving

WHY YOU SHOULD NOT HEAT YOUR FOOD IN PLASTIC-WARE

on December 3, 2025 by PRINCE add comment

Hello folks!

BPA stands for bisphenol A, an industrial chemical that has been used to make certain plastics and resins since the 1950s. BPA is used to make clear, hard plastics and epoxy resins, and it is found in food containers, tableware, baby bottles and other common products. They may also be used in other consumer goods such as food cans, bottle tops, and certain water supply lines. Some dental sealants and composites also may contain BPA. Research presented at the American Diabetes Association’s 84th Scientific Sessions suggests that decreasing exposure to bisphenol A may reduce a person’s risk of developing Type 2 diabetes.

Other research has shown that BPA can seep into food or beverages from containers that are made with BPA. Exposure to BPA is a concern because of the possible health effects on the brain and prostate gland of fetuses, infants and children. It can also affect children’s behavior, causing ADHD. Additional research suggests a possible link between BPA and increased blood pressure, cancers, type 2 diabetes and cardiovascular disease.

However, the U.S. Food and Drug Administration (FDA) has said that BPA is safe at the very low levels that occur in some foods.

WAYS TO AVOID BPA:

Use BPA-free products: Manufacturers are creating more and moreBPA-free products. Look for products labeled asBPA-free. If a product isn’t labeled, keep in mind that some, but not all, plastics marked with recycle code 3 or 7 may containBPA.
Avoid heat: Don’t put plastic containers in the microwave or dishwasher, because the heat may break them down over time and allowBPA to leach into foods.
Focus on fresh, whole foods: When you can, choose fresh whole fruits and vegetables.
Use alternatives: Use glass, porcelain or stainless-steel containers for hot foods and liquids instead of plastic containers.

Stay jiggy folks!

For further reading:

Type 2 diabetes: Drinking from plastic bottles may raise risk (medicalnewstoday.com)

DIET THERAPY OF DISEASES

WHAT ABOUT COFFEE?

on December 3, 2025 by PRINCE add comment

Hello, people!

Many people approach me to ask about the effects of coffee on health so, here you go! If you feel thankful, feel free to lose 1lb this month in appreciation, you are welcome.

Coffee is chock full of substances that may help guard against conditions more common in women, including Alzheimer’s disease and heart disease. Coffee also contains antioxidants and other active substances that may reduce internal inflammation and protect against disease. Caffeine has a ‘protective effect’ on Parkinson’s disease risk in a large prospective cohort, according to a study published in Neurology journal.

Coffee can also act as an appetite suppressant for some people. In fact, studies show that drinking coffee up to four hours before a meal can decrease energy intake. Coffee also stimulates the sympathetic nervous system, a branch of the autonomic nervous system that has been shown to reduce hunger and increase satiety. This explains why many people may find that drinking a cup or two of coffee in the morning with breakfast can keep them going until lunch. Chlorogenic acid, a compound found in coffee beans, has been shown to boost fat metabolism in test-tube studies. While it’s not completely clear how it works, chlorogenic acid is thought to regulate certain enzymes and pathways involved in fat accumulation, thereby reducing body fat.

Does decaf count?

If weight loss is your goal, it may be a good idea to keep the caffeine in your coffee. According to Crouch, decaf coffee doesn’t boast the same calorie-burning, appetite-suppressing characteristics as caffeinated drinks.

However, she also points out that decaf may offer some other benefits, as it’s rich in chlorogenic acid

Loading your coffee with cream and sugar

High-calorie syrups and sweeteners can quickly negate many of the benefits that coffee brings to the table. Popular drinks at coffee chains like frappuccinos, sugary lattes, or iced mochas are also loaded with extra calories and unlikely to help with weight loss.

Spruce your Coffee

If black coffee is too bland or bitter for you, instead of sugar and heavy cream, coffee can be upgraded by adding some coconut oil, collagen, plant milk, cinnamon, cocoa and turmeric!

TAKE-HOME:

Coffee, in moderation, is beneficial to cardiac, diabetes, Parkinson’s disease and general health. Be careful and consult your RD or MD if you have history of heart disease, liver/kidney disease, or any other health issues for individualized guidelines. Also, be mindful of commercial “fancy” coffee that is loaded with sugar and its derivatives, heavy cream and whole milk.

Finally, just like any good thing, excess can be harmful. Practice moderation at all times.

Caffeine and Parkinson’s Disease: Multiple Benefits and Emerging Mechanisms

Caffeine, coffee, and appetite control: a review – PubMed (nih.gov)

DIET THERAPY OF DISEASES

HABITS TO BOOST ENERGY AND FOCUS

on December 3, 2025 by PRINCE add comment

We are almost at the end of the year; unbelievable, I know. This SmartBrief is meant to give provide healthy nutrition sources to help with sustained mental and physical energy. Meals and sample menus on this list should also provide adequate protein, phytochemicals for mental acuity. Remember to start small and make gradual changes. Goodluck!

1) Build your “Power Plate”

• ½ plate produce (salad, sliced fruit, steamed veggies).

• ¼ plate protein (beans, lentils, tofu, eggs, yogurt, chicken, fish) .

• ¼ plate slow carbs (oats, brown rice, quinoa, whole-grain pasta, corn, potatoes)

• Add healthy fats (olive oil, nuts/seeds, avocado) Why it matters: patterns like Mediterranean/DASH are consistently tied to better heart and brain outcomes and quality of life .

2) Five Quick Wins (Evidence-Aligned)

1. Fiber first –: Aim ~25–34 g/day. Start meals with fruit/veg or beans; swap white grains for whole .

2. Protein evenly, not just at dinner –: Include ~25–30 g at breakfast, lunch, and dinner.

3. Hydrate for focus : Keep water visible; drink with each meeting and at breaks .

4. Watch sodium & added sugar: Keep sodium <2,300 mg/day and added sugar <10% of calories .

5. Dial down ultra-processed foods (UPFs) : Choose minimally processed options when you can.

3) Workday Meal Ideas (Grab-and-Go)

Sample Breakfast Options:

• Oatmeal cup + peanut butter + banana

• Whole-grain toast + 2 eggs + salsa

• Greek yogurt parfait + berries + granola

Sample Lunch:

• Grain bowl: quinoa + chickpeas + veggies + olive oil + lemon

• Turkey or hummus wrap + carrots+ apple

• Roasted veggies + salmon/tofu over brown rice

Sample Snacks:

• Nuts & fruit

• Hummus & snap peas

• Cottage cheese & pineapple

• Roasted edamame

• Apple + string cheese

4) Label Low-Stress Shopping Rules

• Fiber ≥4 g per serving (cereals, breads, crackers)

• Choose added sugar ≤6 g per serving

• Sodium ≤140 mg per serving for snacks; ≤600 mg for entrees.

5) Hydration Cheat Sheet

• Keep a 20–24 oz bottle at your desk; finish 2–3 bottles during work hours.

• Rotate plain water, sparkling water, or unsweetened tea/coffee .

• Use ‘habit hooks’: sip at calendar alerts, before calls, after bathroom breaks.

6) Some Weekly Micro-Challenges:

Mon: Add one cup of vegetables at lunch.

Tue: Protein-at-breakfast day.

Wed: Swap one UPF snack for nuts/fruit.

Thu: Keep sodium <2,300 mg.

Fri: Hit 30 g fiber (beans/lentils at lunch).

7) Budget-Savvy Staples:

Some examples of pocket-friendly options that you may get at United or La-Tienda and start to incorporate into your diet. Examples are oats, brown rice, dry beans/lentils, frozen vegetables/berries, canned no-salt-added tomatoes/beans, eggs, peanut butter, canned tuna/salmon, whole-grain pasta.

Focus on these recommendations:

• Protein distribution: ~25–30 g/meal supports muscle protein synthesis.

• Hydration & cognition: hydration linked to better attention and memory.

• Fiber targets: 14 g/1,000 kcal (≈25–34 g/day).

Hopefully, some pf you have picked up something from this. Feel free to send me an email if you have specific questions.

Have a restful and celebratory Thanksgiving!

GENERAL RESEARCH

ASPARTAME AS A CARCINOGEN (What You Need to Know)

on December 3, 2025 by PRINCE add comment

Back in July of 2023, the International Agency for Research on Cancer (IARC), the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) Joint Expert Committee on Food Additives (JECFA) (classified aspartame as possibly carcinogenic to humans. The IARC classified aspartame as possibly carcinogenic to humans (Group 2B) on the basis of limited evidence for cancer in humans (specifically, for hepatocellular carcinoma, which is a type of liver cancer).

Aspartame is an artificial (chemical) sweetener, about 200X sweeter than sugar. It is widely used in various food and beverage products since the 1980s. Food products containing aspartame include diet drinks, chewing gum, gelatin, ice cream, dairy products such as yogurt, breakfast cereal, toothpaste, tabletop sweeteners sold under brand names including Equal and Nutrasweet and medications such as cough drops and chewable vitamins.

Regardless of the suspicion that it may cause cancer, previous research indicates that it may also increase cortisol levels and alter the activity of the microbes responsible for the breakdown of food in the digestive tract

However, the JECFA reaffirmed the acceptable daily intake of 40 mg/kg body weight, meaning that although this is concerning, if you’re only consuming aspartame containing foods in moderation there is nothing to worry about.

https://www.who.int/news/item/14-07-2023-aspartame-hazard-and-risk-assessment-results-released

GENERAL RESEARCH

NON-STICK PANS AND FALL PRODUCE

on December 3, 2025 by PRINCE add comment

Per- and polyfluoroalkyl substances (PFAS) such as Perfluorooctanoic acid (PFOA)are a class of chemicals used to make things non-stick, stain-resistant, and waterproof. Some microwave popcorn bags, fast-food wrappers, rain jackets and other consumer products use these chemicals’ slippery properties. Unfortunately, PFAS and their bi-products accumulate in the environment and may harm human health, potentially causing abnormal thyroid hormone levels, reduced immune system response, act as endocrine disruptors in males and females, and cancer.
Fall produce, including apples, winter varieties of squash, kale and Brussels sprouts, whether eaten fresh, frozen or canned, provide healthful benefits, say registered dietitians, who offer tips to get the maximum nutrition from this season’s bounty. Leave the skin on fruits and vegetables. This is because plenty of the food’s nutrients are housed in the skins, which are edible and delicious. Cooking produce with fat makes certain nutrients more bioavailable, and adding spices like cinnamon and cardamom can boost antioxidants.

When recipes call for a non-stick pan or other non-stick cookware, try substituting it with cast iron or stainless steel. These durable alternatives serve the same purpose when used properly. There are many coatings and materials marketed as healthy alternatives to non-stick, but ceramic coated pans, cast iron and stainless steel are time-tested and proven to be safe. For cooking in the oven, ceramic or glass are good options.

These durable alternatives serve the same purpose when used properly. There are many coatings and materials marketed as healthy alternatives to non-stick, but cast iron and stainless steel are time-tested and proven to be safe. If you already own non-stick cookware, consider the following while using to prevent the release of PFAS:

• Cook at medium and low temperatures and use ventilation.

• Never cook on high heat, as this may release PFAS into food or the air.

• Use wooden cooking utensils to prevent scratching the coating of the cookware, as scratches can promote the release of PFAS.

KEEPING IT REAL THESE HOLIDAYS

on December 3, 2025 by PRINCE add comment

Happy Thanksgiving and Merry Christmas!

I promise that it is not my intention to ruin your thanksgiving and Christmas . However, I owe a duty to any of you who would like to keep their labs or waistlines in check over the holidays, so that you don’t have to struggle with bad health. So, if that is not your cup of coffee, please feel free to skip this.

We often arrive at the holiday meal table excited to enjoy the feast ahead. Afterward, you may feel concerned that you might overdo it. These are some tricks I teach my patients to help them feel at ease during the holidays. First, it’s permitting yourself to enjoy the foods you like because it makes it easier to avoid overeating. There is some research to support this! The more exposure and acceptance you have of those foods, the less likely you are to overeat.

Manage Cravings: Eating a healthy breakfast would keep you full and help you manage cravings throughout the day. Some breakfast ideas include Greek yogurt , berries , chia, and pumpkin seeds. You can enjoy a grain bowl with farro, chickpeas, arugula, salmon, and avocado for lunch. Each meal contains protein, fiber, and healthy fats, which will keep you full, balance your blood sugar, and manage your cravings, setting you up for success at your holiday festivities.

Eat your Vegetables and Lean Protein : The recommendation is to make half of your plate vegetables, one quarter of your plate protein, and one quarter starches or carbohydrates. Protein takes a little longer for your body to digest than carbohydrates. As a result, it helps you feel full and, when eaten with carbohydrates, can balance blood sugar levels by minimizing blood sugar spikes and crashes. This will result in stable energy post-meal (i.e., no turkey coma) and fewer cravings. If you are cooking, and if you are doing stuffing or something that’s a carb, add vegetables to it; add onion, or spinach, or kale or something. Finding the carbs and fat to add to your plate is easy, but sometimes, finding a protein source takes intentionality. To build a balanced meal, fill ¼ of your plate with protein and fill the rest with your preferred carbs, fat, and veggie sources. Now, your dish will be nutritious and satisfying. Some common protein sources in your holiday spread may include poultry, beef, pork, eggs, fish, cheese, tofu, quinoa, beans, milk, and Greek yogurt. *I strongly advise limiting deli meat such as ham due to the high content of nitrites, sodium, and other preservatives.

Manage Overindulgence: To set yourself up for success and avoid overindulging, Brown encourages you to eat small meals through the day while preparing the big meal, so you’re not too hungry when it comes time for the big Thanksgiving feast. For example, if you know your big Thanksgiving meal is 5 pm, plan a balanced breakfast around 9 am and lunch in the afternoon around 1 pm.

Walk it Off: A good rule of thumb is to eat a balanced meal every 4-5 waking hours. Depending on your health goals, staying consistent with your exercise routine might be a priority during the holidays. Movement may help regulate blood sugar levels, manage stress, and aid digestion. Some people may need to adjust their exercise routine during the holidays to accommodate traveling, being away from their local gym, and having a busier schedule than usual. A simple way to prioritize movement is to include regular walks after a meal. Light exercise can help ease feelings of fullness and bloating. Ask a friend or family member to walk with you to make it fun and social.

Finally, DON’T SWEAT IT!

The holidays are a special time of year, and you should enjoy all foods with your loved ones. Regular behaviors are more important for your health, so enjoy the holiday and don’t be too hard on yourself. Focus on being present during meal times by decreasing distractions. This will help you tune into your “fullness meter” while eating your balanced meal.

You can practice mindful eating at any holiday event, including family get-togethers or casual hangouts with friends. Engaging in mindful eating can help you enjoy your favorite holiday foods without compromising your health goals.

Conclusion:

I encourage you to get a fist-size amount of non-starchy vegetables as part of your first plate of food. Examples include sautéed greens, cauliflower mash, roasted Brussels sprouts, or spaghetti squash with basil pesto.

The fiber in these items allows your “full button” to go off. You can apply this strategy in any environment with yummy foods.

If you’re worried there won’t be a vegetable option, offer to bring a side dish. This way, you’re helping the host and bringing foods that will help you feel comfortable after eating.

Some healthy holiday recipes:

https://recipes.heart.org/en/collections/lifestyles/holiday

https://lexiscleankitchen.com/clean-eating-recipes-holidays

https://eatingwell.com/recipes/17938/holidays-occasions/christmas

GENERAL RESEARCH

ULTRAPROCESSED FOODS AND GLAUCOMA RISK

on December 3, 2025 by PRINCE add comment

Hi again, people!

A study published in Nutrients found an association between consumption of ultra-processed foods and glaucoma, particularly in men and older adults, with researchers saying higher blood glucose levels may be the reason. The research involved 19,225 adults followed for nearly 13 years and showed the most significant increased risk of glaucoma in men over age 55 who consumed sweet ultra-processed foods.

Another recent study published in the journal Cell Metabolism compared the effects of an ultra-processed diet to the effects of an unprocessed diet on calorie intake and weight gain. The researchers found that study subjects consumed about 500 more calories per day on the ultra-processed diet versus the unprocessed diet. The ultra-processed diet period was marked by an increased intake of carbohydrate and fat, but not protein. Participants gained on average two pounds during the ultra-processed diet phase, and lost two pounds during the unprocessed diet phase. The authors concluded that limiting ultra-processed foods may be an effective strategy for preventing and treating obesity.

WHAT ARE ULTRA-PROCESSED FOODS?

UPFs are foods that go through multiple processes (extrusion, molding, milling, etc.), contain many added ingredients and are highly manipulated. Ultra-processed foods are made mostly from substances extracted from foods, such as fats, starches, added sugars, and hydrogenated fats. They may also contain additives like artificial colors and flavors or stabilizers. Examples of these foods are frozen meals, ice cream, packaged soups, patties and chicken nuggets, hotdogs, soft drinks, hot dogs and cold cuts, fast food, packaged cookies, cakes, and salty snacks.

What is the alternative Good old natural, minimally processed foods that are high in protein, micronutrients, phytochemicals and anti-oxidants.

ENJOY IN MODERATION!

TUMERIC AND LEAD POISONING

on December 3, 2025 by PRINCE add comment

Good day y’all

The year is in full gear, and as you know the world of science never sleeps.

Recently, some news rocked the nutrition world. It was found that some populations with high intake of lead were turning up with lead poisoning. This is contrary to our general association of turmeric with antioxidant and anti-inflammatory properties, so I did some digging and came up with some findings on the subject.

Turns out that to heighten their color, the rhizomes from which turmeric is extracted are routinely dusted with lead chromate, a neurotoxin. The practice helps explain why South Asia has the highest rates of lead poisoning in the world. At high levels of exposure to lead the brain and central nervous system can be severely damaged causing coma, convulsions and even death.

Note: Lead poisoning, is also known as plumbism and saturnism.

So, if you take turmeric powder with your teas like I do, or use it in seasoning, ensure you are getting organic product . Or better still, buy the roots and process by yourself at home.

Better safe than sorry!

CAUSES OF GALLSTONES

on April 28, 2019 by PRINCE add comment

The craze to lose weight now is really becoming a social menace and a means to distort money from people. Everyone seems to be a weight loss expert because they tried one funny way and it worked out well for them which might be risky to your health.
Lets take a little journey on gallstones shall we?

Gallstones are not stones per se 😁, but are pieces of solid materials that form in the gall bladder, a small organ located under the liver. This stones tend to block the bile duct supplying bile. Bile is produced by animals to help digest fats. You know that blackish green stuff? When it bursts in chicken, it spoils the taste? Thats bile. When there is lot of cholesterol in Bile, lots of calcium, it could lead to production of these gallstones which would need immediate treatment or surgery. Major problems that could lead to gallstones?
🍏Obesity: your body tends to produce more cholesterol when you are heavily endowed😁.
🍑Rapid weight loss: all of you doing ‘lose 20kg in 2weeks, while doing this, your livers are at high risk of producing extra cholesterol during that period.
🍹Too much intake of birth control pills which tend to boost production of cholesterol.
🌶 too much fasting: uncle/aunty intermittent fasting. During this period, your gall bladder doesnt squeeze effectively as they should. You are at risk too. Please be mindful of the junks you pick off the internet😁.

DIET THERAPY OF DISEASES

CONSTIPATION IN EXCLUSIVELY BREASTFED KIDS

on December 18, 2018 by PRINCE add comment

As a first time mother and a health practitioner, on being pregnant, I had already decided to exclusively breastfeed my baby for 6 months and continue thereafter with alongside complementary feeding because I was a nutritionist right? I had to ensure I practiced what I preached. Many experiences and drama trailed my journey to motherhood. My very first battle was with constipation.

Knowing that I was exclusively breastfeeding I became even more worried because there was little or nothing I could do to help my bundle of joy because she was to be on breast milk only for the next 6 months. Nope, maternal instinct kicked in and I knew I had to do something! Below is what I gathered from the experience.

What is Constipation?

Constipation could mean various things to different people. For some people, it means infrequent passage of stool (feces), to others; it means hard stools, difficulty in passing stool, or a sense of incomplete emptying after a bowel movement. According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is one of the most common digestive problems in the United States, affecting around 42 million Americans and is not uncommon among infants. Constipation is a common problem that affects both all ages irrespective of race.

Causes of Constipation

Often when a child is constipating, there is infrequent bowel movement and most times the stool is hard, dry and painful to pass.

Causes of constipation in infants include:

Withholding stool: This happens when a child is trying to hold his bowel movement in, due to some reasons such as stress about potty training, or not wanting to use the rest rooms in certain places (like in school), or pains while stooling.
A low fiber diet.
Side effects of certain medications.

Signs and Symptoms

Understanding the signs of constipation can help you detect a potential issue before it becomes a big problem.

Infrequent bowel movements: The number of bowel movement of a child will reduce as to the normal frequency during constipation, sometimes during the period of trying new foods which the body seems to find different from the “usual”, sometimes may cause constipation
Blood in the stool: If you notice streaks of bright red blood in your child’s stool, it is likely a sign that the child is pushing too hard to have a bowel movement. Pushing and passing out a hard stool may cause tiny tears around the anal walls, which can result in blood in the stool.
Refusing to eat: Child may feel full quickly or refuse to eat while constipating.

What Can You Do?

If you notice signs of constipation, you can try several strategies to offer your baby relief. These strategies include:

A high-fiber diet: Your child’s plate should be teeming with fresh fruits and vegetables, high fiber cereals, whole grain breads and a variety of beans and other legumes can be very helpful. Foods containing probiotics like yogurt can also promote good digestive health. If your child does not like fresh fruits much, you could try pureeing/blending it or adding them to certain meals to encourage acceptance. Besides, adding fruits and vegetables to your child’s diet early in life helps build healthy eating habits later in life.

Switch up the milk: If your baby is breastfed, you can try adjusting YOUR diet. Baby may be sensitive to something you are eating, which could be causing the constipation, though this is uncommon. Bottle-fed babies may benefit from a different type of formula (which are rich in fiber), at least until the constipation clears. Sensitivity to certain ingredients can cause constipation.

Use solid foods: Although certain solid foods can cause constipation, but others could improve it. If you recently started feeding your baby solid foods, try adding a few high fiber alternatives, such as: broccoli, pears, prunes, peaches, skinless apple. Instead of refined cereals or puffed rice, offer cooked grains, such as barely or brown rice. Whole grain breads, crackers and bran cereals also add a lot of bulk to stool, which may help clear the constipation. Beans and other legumes provide soluble fiber which cause stool to move through the body faster.

Use pureed or mashed foods: if your baby is over 6 months and has not made the transition to solid foods yet, try some of the foods listed above in their pureed form. Keep in mind that fruits and vegetables have a lot of natural fiber that will add bulk to your child’s stool. Some are better than others at helping stimulate a bowel movement.

Up the fluids: Proper hydration is essential for regular bowel movement. While focusing on fiber, don’t forget fluids. Water is great for keeping your baby hydrated. If your child is eating plenty of high fiber food but not getting enough fluid to help flush it through the digestive tract, it could make matters worse. There should liberal intake of water, soda and sugary drinks should be limited. Usually breastfed babies get enough fluid from the breast milk. However, infants from 7-12 months need about 0.8 L/day of fluid and children of ages 1-3 require 1.3L/day.

Encourage exercise: Movement speeds up digestion, which can help move things through the body more quickly. If your child is not walking yet, bicycles and play dates would be helpful.

Massage: Gentle stomach and lower-abdominal massage stimulate the bowel to pass a bowel movement. Do several massages throughout the day, until your child has a bowel movement.

Regular Toilet Time: Encourage your growing child to use the toilet first thing in the morning. Particularly for a younger child, you may get better results by telling, not asking. Instead of suggesting, “Do you need to go to the bathroom?” Simply say, “Time to go to the bathroom”.

Conclusion

Because breast milk is quite nutritious, sometimes a baby’s body absorbs almost all of it, leaving little or nothing to move through the digestive tract. Your baby may poop only once in a while—it is perfectly normal for breastfed infants to have a bowel movement once a week. Other infants just have a slower (but completely normal) gut, so they don’t go very often. But if your baby seems to be in pain, or you have any complain, call your doctor or dietitian. In rare cases, a medical problem could cause lasting, severe constipation. For kids that have progressed to eating solid foods very well, encourage them to consume more of high fiber foods and to take enough water.