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Kidney stones can’t break your bones but it sure can mess with your diet!

Filipinos call it “sakit sa bato.” Medically speaking it’s called urolithiasis, nephrolithiasis or ureterolithiasis depending on the location in the body. This is a very common disease mostly found in men but may also affect women. Symptom is severe pain at the side, back, lower abdomen and groin area. Frequent and painful urination may also be experienced.

Ever wondered how we get kidney stones? Let us take a quick tour of our urinary tract system and discover how kidney stone formation happens. The urinary tract is composed of four parts:

Kidneys are two bean-shaped organs located below the ribs. (Feel the lower part of your ribs and imagine your kidneys at the middle of the back part). Kidneys are responsible for removing wastes and extra water from the blood in the form of urine which is excreted from the body.

Ureters are small tubes that carry urine from the kidneys to be stored.

The bladder is triangle-shaped and used as a storage place for urine. It stretches and expands depending on the volume of urine.

The urethra is a tube where urine passes through to be removed from the body as waste. In women, urethra is only used for urinating while males use it for urination and ejaculation of semen.

Kidney stones are formed when minerals crystallize resulting from increased urine concentration due to inadequate fluid intake. High sodium (salt) intake and high doses of Vitamin D also increase risk. The most common type of stone is calcium combined with oxalate or phosphorus. These minerals are obtained from normal food intake. In adequate amounts, these minerals are important to maintain healthy bones and muscles.

If you suspect that you have kidney stones, seek medical help immediately for proper assessment and treatment.

Nutrition intervention is essential in managing and preventing kidney stones. Only a registered nutritionist dietitian can recommend diets related to this condition.

To prevent kidney stone formation and to help break it down and facilitate excretion through the urine, drink at least 2.5 liters or 10 cups of water. If you perspire a lot and during hot weather conditions, more fluids should be consumed.

Some foods need to be avoided or consumed in less amount depending on the type of kidney stone.

Calcium containing foods like dairy products may be lessened but not totally avoided. Calcium supplements must be avoided.

Oxalate containing foods are mostly from plants. Avoid or limit the following foods: nuts, green beans, sweet potato or kamote, turnip, spinach, beets, carrots, okra, tomatoes, pumpkin, rhubarb, parsnips, parsley, celery, strawberries, grapefruit, plum, prunes, raspberries, tangerine, orange, and lemon peel; juices such as orange, cranberry, grape and grapefruit; breads and baked products containing wheat bran; chocolate, coffee, carbonated beverages, alcohol, tea, bagoong, fish sauce or patis, soy sauce.

In some cases, kidney stones are formed from uric acid called uric acid lithiasis or stones. This occurs in people with gout, a form of arthritis that affects joints. The kidneys are unable to effectively excrete uric acid.

Since uric acid is formed when purine is broken down in the body, a purine controlled diet should be adapted as part of treatment for uric acid lithiasis. The following foods with high purine content must be avoided: liver and glandular organs; anchovies; sardines; and meat extracts.

Foods that contain moderate purine must be consumed in moderation such as: fish and seafood, lean meat, chicken and other poultry, beans, tofu, soy, peas, asparagus, mushrooms, cauliflower, spinach, and oatmeal.

The previously listed foods should not be avoided or limited unless you have kidney stones. These foods are rich sources of nutrients that are beneficial to the body but should always be eaten in moderation and as part of a well-balanced diet for normal individuals.

Make an effort to drink lots of water even when you’re not thirsty. Remember that proper hydration is prevention!

When we’re at the peak of our youthfulness we barely give much thought to our bone health. When my brother and I were still kids, I wasn’t a big fan of milk so I gave him my share every day during breakfast. I was reed thin and he was, well, chubby and cute! Had I known that my bone mass would be low when I reach adulthood, I would have drank his share to double up my portions.

We reach our peak bone mass at the age of 30. Beyond that, we lose bone mass more rapidly than we gain. Bone remodeling is a lifelong process of breaking down old bones and forming new ones. Low bone mass simply means having brittle, less dense, and weak bones that puts us at risk of developing osteoporosis and fractures in later years. Osteoporosis is a condition that weakens the bones. Asian women are at high risk for developing osteoporosis. Common risks also include smoking, alcohol intake, sedentary lifestyle, and low intake of calcium food sources.

Teens need 1000 mg of calcium everyday to help in bone formation. Adults ages 19 to 49 need 750 mg per day to help make bones stronger. At the age of 50 to 64, women need more calcium than men, 800 mg and 750 mg, respectively. Older adults age 65 and above need 800 mg per day to slow down bone loss.

Calcium requirements can be met through a diet composed of calcium rich foods however, if the diet does not provide enough calcium, supplementation may be needed through the proper guidance of a physician or registered nutritionist dietitian.

Calcium-rich foods and calcium content:

300 mg each:

1 cup milk

1 cup yogurt

1 cup calcium fortified soy milk

2 slices of cheese

200 mg each:

checkbook-sized salmon

6 pcs sardines

150 mg each:

1/2 cup tofu

1/2 cup cooked spinach

100 mg each:

1/2 cup frozen yogurt or ice cream

1/4 cup almonds

50 mg each:

1 pc. orange, medium

1/2 cup cooked broccoli

Two to three cups of milk plus consumption of other foods containing calcium like green leafy vegetables is enough to meet daily needs. Always choose low fat or non-fat milk and dairy products.

If you have lactose intolerance or experience stomach upset (diarrhea, gas, bloating) after consuming dairy products, try to eat or drink dairy products in small amounts and include them during meal times. It will help you digest lactose (sugar found in milk) better. You can also take lactose free dairy products or lactase enzyme tablets.

Calcium does not work alone. It needs the help of other nutrients such as vitamin D, vitamin K, potassium, flouride, and magnesium. Requirements for Vitamin D or the sunshine vitamin can be met through sun exposure for 15 minutes every day. Food sources of Vitamin D are milk, egg, and fatty fishes like tuna, salmon, and sardines.

To ensure healthy bones, keep these three things in mind:

• Consume calcium-rich foods everyday

• Engage in weight bearing exercise and be physically active

• Avoid smoking and alcohol

[email protected]/www.cheshireque.com

Since time immemorial, society has placed a premium on beauty especially among women. It could be seen as a blessing and be used to one’s advantage but could also bring about misery and self-destruction. To quote a dear friend, “Beauty has become a part of a woman’s daily necessity. To be beautiful inside and out requires meticulous touch.” But just how much is too much? When does the pursuit of beauty become detrimental to one’s health?

Whether in denial or deliberately choosing to conceal the truth, we can’t discount the fact that our society is full of people obsessed with being beautiful and suffering from a condition known as disordered eating. While disordered eating is a serious health threat, it is not considered a disease although it could lead to life-threatening medical conditions, which fall under one category: Eating Disorders.

THREE TYPES OF EATING DISORDERS

Anorexia Nervosa is characterized by extreme obsession with being thin and food restriction. People with this condition are in denial of hunger to the point of starvation. They may engage in excessive exercise, withdraw from society, and manifest intense fear of gaining weight and eating in public. They may have trouble sleeping and show lack of emotion or, at times, become irritable. This may also lead to loss of menstruation or amenorrhea among women. Being a perfectionist is a common trait.

Famous singer Karen Carpenter died of heart failure brought about by Anorexia Nervosa. Just like her, people with this illness look frail thin. Some develop soft downy hair on the body called lanugo. They could look at themselves in the mirror and still think they are overweight, thus causing a negative perception of one’s self or distorted body image.

Bulimia Nervosa is evident among people who eat large amounts of food in a short time (bingeing) and getting rid of the food or calories by self-induced vomiting (purging), use of laxative, or excessive exercise. These people are usually within a normal weight range or may be a little bit overweight.

A person with Bulimia Nervosa eats high fat and sugary foods and doesn’t stop until s/he feels pain or discomfort. Damaged teeth and gums and callused hands from purging are warning signs to look watch for.

Guilt is the enemy. After bingeing and purging, guilt sets in which the person feels compelled to give in to his/her emotions and the cycle goes on and on.

Eating Disorders Not Otherwise Specified (EDNOS) is the third type of eating disorder. This includes binge-eating disorder and nocturnal (night) eating syndrome.

Binge-eating disorder is characterized by consumption of large amounts of food within two hours accompanied by a sense of losing control. One may feel discomfort and disgust after eating rapidly, eating along, and eating when not hungry. This is different from overeating, which is usually done in parties and social functions. Rather, binge-eating is done in secret coupled with negative emotions.

Nocturnal (night) eating syndrome consists of morning anorexia, extreme hunger in the evening, and insomnia. This condition may be exacerbated by stress.

These psychological illnesses need to be properly diagnosed and treated by a team of health professionals that can competently address the medical, emotional, and nutritional needs of the individual.

Now, you may not have an eating disorder but you could still be at risk of having disordered eating symptoms which could affect you mentally and physically. Ask yourself these questions:

1. Do you engage in yo-yo dieting?

2. Does your weight fluctuate frequently?

3. Do you follow an extremely restrictive and unhealthy diet plan?

4. Do you follow an extremely rigid exercise program?

5. Do you feel guilt and shame when you’re unable to maintain a “healthy” diet and “good” exercise habits?

6. Are you preoccupied with food, body image, and exercise thus causing you distress and negativity?

7. Are you an emotional eater?

8. Do you use exercise, food restriction, fasting, purging, diet pills, or laxatives to compensate for “excessive” eating?

If you answered yes to any of these questions, I suggest you seek professional help. Consult with a Registered Nutritionist Dietitian for counseling and proper nutrition intervention.

[email protected], www.cheshireque.com

We have all seen products that are labeled gluten free. Are these products beneficial or harmful to our health? A lot of people think that when a product is labeled as gluten free then it’s healthy. Well, I’d say, not necessarily. It is important to know the reason behind the consumption of these products.

Gluten free products are big in the market now. I have talked to a lot of people buying gluten free products for many reasons but not one of them gave me the only reason why one should go on a gluten free diet—Celiac Disease! In my 12 years of practicing as a nutritionist-dietitian, I have never encountered a Filipino with such a condition and I therefore conclude that Celiac Disease is not common in the Philippines. But why are we buying gluten free products? What for?

Celiac disease is a genetic condition wherein the body’s immune system reacts to gluten, a protein found in wheat, rye and barley. Wheat is used for making flour and the fermentation of beer. Flour, as we all know, is the main ingredient of breads, cakes, cookies, other baked products, noodles, pasta and breakfast cereals. Next to rice, Filipinos consume large amounts of the products that I have mentioned and yet gluten sensitivity is still not common among Filipinos. A person may also be sensitive to gluten but not actually show any signs and symptoms.

When a person with Celiac Disease eats wheat, rye or barley, the gluten causes the immune system to damage the lining of the small intestine thus causing stomach pain, diarrhea, fatigue, joint pain and a skin condition called dermatitis herpetiformis characterized by itchy skin rashes. Celiac disease puts a person at risk of having nutrient deficiencies since most of the nutrients we get from food are absorbed in the small intestine. A gluten-free diet is used as a treatment to relieve symptoms of Celiac Disease.

Although not yet proven and further research is needed, some people claim that going on a gluten-free and casein-free diet (GFCF Diet) have relieved symptoms of autism, a condition affecting brain function, social and communication skills. Casein is a protein found in milk. Since the GFCF diet is not yet proven effective in treating this condition, it is best to talk to a Registered Nutritionist-Dietitian to prevent nutrient deficiencies. Adapting a casein free diet and removing milk and dairy products from one’s diet may be detrimental to your health. Milk is very rich in calcium, which is needed to maintain bone and muscle health.

Recently, gluten-free diet has been linked to athletic performance. Some athletes claim to have improved their performance after excluding gluten from their diet. Further studies are needed to prove this claim. Therefore, it is not necessary for athletes to adapt a gluten free diet. Proper sports nutrition as well as training would result to optimum performance.

Buying and eating gluten-free products may not be harmful. However, when one chooses to go on a gluten-free diet, it is important to make sure that food intake is still well-balanced to prevent nutrient deficiencies. Other carbohydrate sources like rice, starchy vegetables like potato or corn and gluten-free bread and gluten-free pasta can be substituted for products that contain gluten.

It is important to be well informed about products and labels before accepting them as part of one’s lifestyle.

[email protected]

www.cheshireque.com

Most women don’t openly talk about breast-related issues unless within the confines of private talk or their inner circle. Perhaps because it causes embarrassment to discuss something that is often associated with sexuality. It is for this reason that we sometimes fail to appreciate the uniqueness of a woman’s bosom, most especially the mothers who have gone through the challenges of breastfeeding. Well, not me. I say women’s breasts gives nourishment, beauty, and pleasure. It is only but fitting to pay close attention to how we can keep our breasts healthy and possibly prevent the disease that all women dread – breast cancer.

According to the World Health Organization (WHO), Breast Cancer is the top cancer in women worldwide and is increasing particularly in developing countries where the majority of cases are diagnosed in late stages.

Having a healthy lifestyle can help reduce a woman’s risk of developing breast cancer. The common risk factors are family history, early onset of menstruation (before 12 years old), late menopause (above 55 years old), being overweight or obese, first pregnancy after 35 years old, high fat intake, and older age.

To promote healthy breasts, follow the B.R.E.A.S.T. guidelines:

Be physically active to help you lose weight or maintain a healthy weight range. Thirty minutes of moderate exercise like brisk walking at least five days a week would help decrease health risks. If you have been sedentary for a long time, start with 10 minutes per day and gradually increase as you build strength, endurance and get used to incorporating regular physical activity into your busy schedule.

Reduce fat intake by choosing foods prepared with less fat. Avoid deep fried foods. Limit intake of meat and processed baked products. Go easy on high fat spreads, butter, margarine, and other oils.

Eat fiber-rich foods. Consume whole grains, fruits, vegetables, beans, nuts and seeds. Fiber helps decrease fat absorption and also aids in eliminating estrogen. It is a hormone that is essential to reproductive health but has been linked to breast cancer.

Antioxidants from cruciferous vegetables like broccoli, cabbage, cauliflower, radish, arugula, bok choy and the like help prevent breast cancer. Some studies have shown that the antioxidants indoles and isothiocyanates prevent tumor formation, inactivates carcinogens or cancer causing substances and protects cells from being damaged.

Soy beans and soy products consumed during childhood and adolescence may provide lifelong protection against breast cancer. Consuming soy throughout a woman’s lifetime also has many health benefits including decreased menopausal symptoms. However, soy has estrogenic properties that is why further studies are being conducted if soy products are safe for women diagnosed with breast cancer.

Terpenes are phytonutrients or antioxidants that have anti-cancer effects. The two types of terpenes are limonene and perillyl alcohol which are found in citrus fruits, citrus oils, berries, cherries and garlic.

Finally, quit smoking and avoid or limit alcohol to one serving a day to further decrease your cancer risk.

And to all the breastfeeding moms out there, I have good news for you: Breastfeeding has protective effects against breast cancer.

(www.cheshireque.com / cheshire @gmail.com)

The word “organic” has been gaining popularity in the recent years. People buy organic foods mainly for health, food safety, and environmental reasons. Others just want to follow the trend without understanding the real meaning, advantages, and disadvantages. I visited the Bautista Organic Farm in Nasugbu, Batangas to have a firsthand experience in organic farming. It is therefore my goal to answer common questions I get about organic foods based on what I have learned.

Fresh picks Organic produce from Bautista Organic Farms in Nasugbu, Batangas.

What does the term “organic” mean?

“Organic” pertains to the process of how farmers grow and raise fruits, vegetables, grains, meat, and dairy products. Instead of using chemical fertilizers to promote plant growth, organic farming uses natural fertili-zers made from manure and compost to supply nutrients to the plants. Plants are like people, they need nourishment to grow!

A farmer’s dreaded enemy are the pests and diseases that kill their crops. In organic farming, natural pesticides, beneficial insects and birds, as well as traps are used to reduce pests contrary to the use of synthetic insecticides in conventional farming.

Undesirable weeds grow rampantly and are managed by using synthetic herbicides. In organic farming, weeds are controlled by tilling or plowing the land, manually weeding, putting mulch made from decaying leaves, bark or compost, rotating crops, and using plant-killing compounds that are environmentally generated.

Livestock are given organic feeds, allowed to access the outdoors, given a balanced diet and kept in clean housing to help minimize the development of diseases which is contrary to the use of antibiotics, growth hormones, and medications in conventional farming.

In short, organic farming is labor intensive and does not use any chemicals or synthetic substances.

Are organic foods more nutritious?

According to the Academy of Nutrition and Dietetics and the Mayo Clinic, organically and conventionally produced plants and animals are comparable in their nutrient content. Research is ongoing to determine whether or not organic foods have higher nutrient content.

Are organic foods safer?

Non-organic foods are generally safe to eat as long as proper food handling and preparation are observed. Organic foods, on the other hand, limits one’s exposure to pesticides, which residues are often left on non-organic foods. Pesticides are associated with birth defects, negative effects on the reproductive system of women, and infertility among males.

Organic foods do not contain food additives like preservatives, artificial sweeteners, colorings, flavorings, and monosodium glutamate. These substances are safe for human consumption but some people develop sensitivities.

Marriott’s executive chef Meik Brammer (standing) and the husband and wife team of Craig and Corazon Bautista (seated).

Why go organic?

Whenever available, I incorporate organic foods into my diet because of taste and flavor. After all, eating should be pleasurable. Taste is subjective and some people claim that organic foods taste the same as non-organic. I totally disagree. Organic foods are tastier and more flavorful especially if prepared and cooked the right way to bring out the natural flavors.

Marriott Manila executive chef Meik Brammer is an advocate of using ingredients that are fresh from the farm. He ensures that diners will always enjoy fresh, local, seasonal, and sustainable produce—the way good and real food should be. Chef Meik likes to use small organic carrots because they are tastier.

Organic produce is not widely avai-lable. Our choices are often limited when we go to the market or grocery stores. This May, Marriott’s premiere steakhouse Cru will highlight a “Farm to Table” menu that will give diners a chance to sample and enjoy dishes that are made from certified organic products.

Another reason for going organic is to protect our environment. Accor-ding to Craig and Corazon Bautista of Bautista Organic Farms, “We are not landowners. We are stewards of lands. Our goal is to heal the land from all the chemicals and pesticides used for a very long time.” Organic farming reduces pollution, conserves water, and preserves soil quality.

Organic Sweet Corn Veloute (crab spaetzles, chive Chantilly cream).

Citrus Cured Norwegian Salmon (cherry tomatoes, pickled onions, baby arugula, and smoked goat cheese).

What are the disadvantages of organic foods?

A smart buyer should know that organic foods easily spoil or have a short shelf-life. Some are smaller in size and do not look perfect. They may come in odd shapes and colors, too. The cost of organic foods are currently also higher compared to non-organic products.

Mango Confit, Peanut Sponge (smoked raisins, tamarind ice cream, graham cracker crumble)

For comments email [email protected] or visit www.cheshireque.com. You may also follow her on Twitter @CheshireQue.

For your convenience, here is a list of organic food farmers and suppliers:

EMPORIUM ANTIPOLO

For South and North buyers,
pick up point in Makati and EDSA. Buyers may also pick up
at the homestore. For details,
call 0920-9287270 or (02) 6973857.

GREENEARTH HERITAGE FOUNDATION
Sierra Madre Mountains of San Miguel, Bulacan. Open 9 a.m.
to 5 p.m., Monday to Friday,
except public holidays.
Log on to www.greenearthheritage.org/ph.

HOLY CARABAO HOLISTIC FARMS
Located at Sta. Rosa, Laguna.
To order veggies or schedule a farm visit, call 0918-9422611.
GOOD FOOD CO.
The company delivers to 10 pick-up points around Metro Manila.
For details, call 0906-4332324

HERBANA FARMS.
Available at Salcedo Weekend Market and Mercato Centrale.
For details, please call 0929-2698602.

Dear weight-obsessed people, witnessing beautiful women sobbing out of frustration because they can’t look reed-thin despite their Herculean efforts to lose weight has compelled me to shed some light on misconceptions and unrealistic expectations about most people’s archenemy—weight.

I hear these statements from women who look perfectly fine and healthy: “I am too thin! I want to be voluptuous like Kim Kardashian!” or “I am fat. I want to be as skinny as Miranda Kerr!” Honey, there is absolutely nothing wrong with wanting to look good or sexy and everyone should pursue a healthy weight range but at what cost? See now, therein lies the problem. A lot of women and even men go through extreme measures just to drastically lose weight to the detriment of their health and quality of life. You could lose so much weight, even attain your desired weight but you may be sickly, deprived of nutrients and look unhealthy, dry, gaunt: Unattractive!

Reality check: We were created with different body types. A woman who has a curvaceous hourglass body will never have a model-like figure even if she starves herself to death and vice versa. Genetics is also partly to blame, if I may say so.

The truth behind weight is this: Being underweight poses as much health risks as being overweight and obese. Weight is just one of the many factors used to determine overall health. Some people like the athletes may be overweight but healthy. The other factors are:

• Waist circumference which is an indicator of central obesity;

• Blood chemistry values: fasting blood sugar level, cholesterol, blood pressure;

• Body composition: body fat percentage, body water percentage, bone mass, visceral fat, muscle mass;

• Family history of diseases;

• Lifestyle: Eating, exercise and coping or behavior patterns;

• Age and gender; and

• Smoking, alcohol, and substance abuse.

Let’s not forget Body Mass Index (BMI) which in my opinion, is the most misinterpreted and favorite tool when weight issues come up. Many of my clients are crestfallen when they get their BMI results from unreliable BMI calculators over the internet. One valued client said she’s obese based on an online calculator when in fact her BMI is 26: overweight. One has to be very careful which sites to trust and to use.

To calculate for your BMI, get your weight in Kg and divide it by your height in meters squared BMI = [Weight (Kg)] ÷ [Height (m)²].

Below 18.5 underweight

18.5 – 24.9 normal

25 – 29.4 overweight

30 and above obese

Sounds complicated? Yes, in fact it is. That is why one needs to have the proper guidance of a professional to ensure safe and effective weight management suited to your lifestyle and based on science.

Beware of quack “nutritionists” practicing quackademics which are so rampant nowadays. They can make you lose weight and in return make you sick simply because they don’t have the correct education, skills and expertise.

Only registered nutritionist-dietitians licensed by the Professional Regulation Commission (PRC) and USA registered dietitian-nutritionists licensed by the Commission on Dietetic Registration and covered by a reciprocity agreement between the Philippines and USA are lawfully allowed to practice weight management, nutrition counseling, prescribe diet plans, and recommend anything related to nutrition and dietetics.

According to Presidential Decree 1286 Section 15. otherwise known as the Practice of Nutrition and Dietetics, “No person shall offer himself in the Philippines as, or use the title nutritionist-dietitian or any word, letter, figure, or sign whatsoever, tending to convey the impression that he or she is a nutritionist-dietitian, or advertise or indicate in any manner that he or she is qualified to perform the work of a nutritionist-dietitian without holding a valid certificate or registration as issued by the Board in accordance with this Decree, unless exempt from registration as provided under Section 11 hereof.”

Having said all these, my dear weight-obsessed people, I implore you to take time to reflect about your weight goals, the reasons behind them and think before you put your health at risk by undergoing weight loss plans that have not been backed up by science and not supported by licensed health professionals.

For comments email [email protected] or visit www.cheshireque.com. Twitter:CheshireQue