By Karen Collins, MS, RD, American Institute for Cancer Research
Q: Are there supplements I can take to help me burn more
calories?
A: No. Chromium and ginseng are recommended by some salespeople
and magazine articles, but research has shown that they have no
effect on calorie-burning rate. Neither does ephedra (also called
ma huang), despite its stimulant, caffeine-like effect. In
addition, this product has been linked with serious health risks.
Metabolic rate seems to be partly inherited, but is decreased by
overzealous dieting and as a result of some eating disorders.
Keep your calorie-burning rate at its natural level by staying
physically active (ideally, including some form of strength
training) to maintain muscle tissue, and by eating a balanced diet
that meets the body's nutritional needs. If you do this, and eat
according to body hunger signals for how much you need, your weight
should stay at a healthy level regardless of exactly how fast
you're burning calories.
Q: On a purely nutritional basis, is breastmilk really better
for my baby than formula?
A: When circumstances make breastfeeding undesirable or
impossible, babies certainly can be well-fed with formula, but
experts say there is no question that breastmilk is the best choice
during the first year of life. Formulas tend to have a higher
concentration of protein and certain minerals that are harder for
babies' kidneys to handle.
Breastmilk contains enzymes and other substances that make it
easier to digest fat, and tends to allow better absorption of
minerals like iron and zinc, as well as several vitamins.
Breastfeeding also allows certain infection-fighting elements of
the immune system to be passed from mother to baby. This has been
linked to lower incidence of a variety of intestinal and other
illnesses in breast-fed babies. Breastfeeding is recommended to
gain these immune system benefits, even if the breastfeeding lasts
only a few weeks.
Q: My husband and I follow a semi-vegetarian, low-fat diet. For
the last two years, our fingernails split and break easily and have
developed lengthwise ridges. Could diet be involved?
A: Most experts say that the lengthwise ridges that many people
develop as they get older are related simply to age. They can be
cosmetically hidden if desired, but treatment is not recommended.
Two major causes of nail breakage are dryness and exposure to harsh
cleansers or other chemicals. If diet is involved, these symptoms
would most likely be caused by a lack of adequate protein or
calories. Diets that are largely plant-based are strongly
recommended by the American Institute for Cancer Research as part
of a strategy to lower risk of cancer and promote overall health.
Older people and those with a sedentary lifestyle often eat smaller
amounts of food than others. When people reduce their consumption
of meat and dairy protein, they need to eat plant foods that
contain more protein than is found in grains and vegetables. These
foods include beans, nuts and seeds. A registered dietitian can
review your particular food choices and portions and make
suggestions for specific improvements where needed.
Karen Collins is a registered dietician with the American
Institute for Cancer Research located in Washington D.C.
