Every time I open the top right cabinet in my kitchen, I'm bombarded with a deluge of plastic water bottles. I have special water bottles for my bike, ones with a wide mouth that are perfect for adding ice cubes, my favorites for running, and the list goes on.

 

But lately I've heard some disturbing news:  does the plastic from the water bottles migrate into the water I drink? Is this safe, or harmful?

 

Here's what I've discovered:

 

Some research shows that polycarbonate plastic leaches a chemical called bisphenol-A (BPA) into foods and liquids stored in containers made from this type of plastic. BPA is an endocrine-disrupting chemical that may be linked with increased risk of developing some types of cancer. Older water bottles that are routinely washed in very hot water leach more BPA than newer water bottles. Bottles made from polycarbonate plastic are usually hard and rigid, not soft and pliable. Both EMS and Dick's Sporting Goods now sell rigid water bottles, often known as nalgene bottles, that are BPA free. Look for the sticker to be sure - and if you have older #7 bottles, put them in the recycling bin.

 

Water bottles made from plastic #1 PETE may leach DEHA, which is a potential carcinogen. Many single-use water bottled waters, such as the ones you buy in a convenience store, are made from #1 PETE. They're safe for single use, but don't save, wash, and reuse.

 

Here's what to do:

#1:  avoid plastic containers with the #7 symbol unless they prominently display a "BPA-free" sticker

#2:  choose plastic containers with a #5 (polypropylene), #2 (high density polyethylene) or #4 (low density polyethylene) which have not been found to be toxic

#3:  wash water bottles by hand with mild soap and water

#4:  discard water bottles with interior scratches or discolored areas

#5:  look for water bottles made from stainless steel

 

Most of us know that fiber is the part of foods that our bodies don't digest. This "roughage" helps keep our digestive system strong and healthy, plus it can reduce risk of heart disease and help with weight loss by keeping us feeling full for a longer period of time.

 

Most Americans eat only 15 grams of fiber per day. Compare that to the recommendation of 25 grams minimum, and you can see we have some work to do.

 

Here are my favorite, flavorful summertime foods that will boost your fiber intake:

 

#1:  Berries. 1 cup raspberries or blackberries provide 8 grams of fiber. 1 cup blueberries has 4 grams of fiber, so I choose to eat twice as much! You can get almost 1/3 of your daily fiber needs in just one snack that includes berries.

 

#2:  Green leafy vegetables. Stroll through any farmers' market and you'll see a wide variety of dark green leafy vegetables. 1 cup cooked turnip, mustard, or collard greens has 5 grams of fiber. Not sure how to prepare them? Check out this link for recipes: http://www.fruitsandveggiesmatter.gov/month/greens.html

#3:  Summertime veggies. Whip up a stir-fry or vegetable saute with cauliflower (5g fiber per cup), broccoli (5g fiber per cup) or red cabbage (4g fiber per cup) to add color and fiber to any meal.