What's a food industry to do?

The food industry and it's advertising techniques heavily influence what we buy and what our kids ask (demand??!) us to buy for them.  I saw this video on YouTube today and wanted to share it -- it's an excellent reminder to assess those messages carefully!

http://www.youtube.com/watch?v=-BdFkK-HufU&list=UUVNyZUMykNKrK70JC_Q1qug&index=1

Would you like some arsenic with your rice?

Recent headlines about levels of arsenic in rice have struck fear into the hearts of gluten-free diet followers everywhere!  A Consumer Reports study showed that both organic and inorganic arsenic compounds were quite high in several types of rice, particularly brown rice.  The gluten-free community tends to eat a LOT of rice, for example they may eat rice chex for breakfast, rice crackers as a snack, and rice or rice pasta for lunch and dinner.  Therefore, the gluten-free community is likely to be eating more arsenic than they realize, which is concerning as arsenic is potentially cancer promoting and may affect brain development and IQ in growing children.

There are no federal regulations for arsenic in food, so technically, no laws have been broken and we really don't even know that the levels are dangerously high, but it is an interesting finding and one which makes me inclined to remind all my patients that variety is key!  Furthermore, until more information is gathered about this issue (the FDA has a large study underway), there are a couple of things you should consider....but remember, don't panic and ban brown rice from your table!  Moderation is key.

What you need to know;

• Brown rice has higher levels of arsenic than white rice
• Rice from the US southern states is particularly high in inorganic arsenic, due to a pesticide that was used decades ago in the same region to protect cotton crops
• Consumer Reports recommends to cut back to just 2-3 serving per WEEK, with less for babies and children.
• Pregnant women, children and babies are at particular risk

What you should consider doing;

• Rinse your rice several times before cooking it
• Cook your rice with excess water and drain it off, similar to the way pasta is cooked.  Remember though, this also will discard many of the healthy minerals and vitamins from the rice
• Purchase rice grown in Thailand or India and avoid rice from the southern US (eg, Texmati brand)
• Vary your grains— use Millet, Sorghum, oats, quinoa, amaranth, buckwheat and cornmeal
• Consider adding vegetable-based starches back into your meal plans - potatoes and sweet potatoes, winter squash, corn, dried beans, peas, lentils

With moderation and variety you will reduce your exposure to the food-bourne issue du jour.  That's nutrition you can live with!

Reaching for a Soda? Think about this first!

There is a general undertone in the medical community at the moment regarding sugary drinks.  We all know that they provide absolutely no nutritional value at all, but why do we keep drinking them?  Well, you might say they taste good, we like the sweetness of them, they are refreshing, or we like them better than plain water.  Ok, fine.  But do you know that they have negative effects on your health?  And if you consider the graphic below, produced by a collaboration between many health groups, does it perhaps tilt your mental scales on the pros and cons a bit more towards moderation?  Of even ordinary old water?  That would be good.  :)

Walk for your Health

Today I'd like to focus on exercise.   Is your reaction a combination of "ugh", "I'm too busy" and visions of a sweaty Olivia Newton-John music video?  Never fear.

It turns out that all you have to do is walk.  Yep, just walk.  Ok, so it's nice if you like to workout more vigorously and whatnot.  But just walking is great.  Compared to doing nothing, walking 30 minutes a day cuts your risk of diseases like diabetes, cardiovascular disease, hypertension and cancer by 30-50%!

According to a new study in the British Medical Journal, physical inactivity causes at least 1 in 10 deaths, which puts it on par with smoking.  I also love this great picture from www.everybodywalk.com.... a great reminder that our health is so related to taking a little time for ourselves to WALK!

Some really good articles today!

Thought I would share these with you....I feel like I couldn't have written them better myself!!

First, an article on Fructose -- if you don't have time to read it, basically, it's not really the big enemy  -- but you have to use it in MODERATION.  In other words, 12 teaspoons of it in a sugary beverage (such as sodas or juice) is NOT moderation....  http://www.foodnavigator-usa.com/Science/Sugar-debate-Fructose-may-be-healthy-after-all

Second, a pretty good article on aging healthfully by focusing on your brain, bones and belly.  In a nutshell, eat fish because it's good for your brain, keep your calcium and Vitamin D intake in check, and get rid of as much belly fat as you can - exercise and a high fiber diet help!  http://www.miamiherald.com/2012/06/26/2867372/the-3-bs-of-healthy-aging-brains.html

Happy Summer!

Does Obesity Affect our Daytime Performance?

Well, if you believe some newly published, quite well designed studies, yes.

Sadly, there is now a body of evidence suggesting that obese children have poorer test scores, particularly girls and particularly in math.  This effect shows up as early as kindergarten and also predicts a lower likelihood of going on to college, even after correcting for such factors as parental education and income levels.  Is it unknown at this point whether this effect is caused by changes in mental function caused by the extra pounds themselves, or by something related to the obesity (e.g., self esteem, hesitance to ask questions in class, depression, etc)

Furthermore, in adults, a new study released at the annual meeting of the Associated Professional Sleep Societies indicates that the leading causes of daytime sleepiness are a) depression and b) obesity.  Sleepiness at work is associated with poorer work performance and an increase in work-related injuries.  Upon losing weight, these same individuals reported a reduction in daytime sleepiness.  A taboo topic in the professional world is the question as to whether obese individuals are discriminated against during the hiring process.  Sorry to say it, but studies like this indicate that it may well be warranted.

If you or a loved one are struggling with obesity, reach out for help.  There are lots of different approaches and many professionals out there who can help you!  Not the least of which, your friendly Registered Dietitian!

Regulation of the Big Gulp?

So there's a big kerfuffle brewing based on this  news story today.  Basically, to address the obesity epidemic, Mayor Bloomberg is proposing that sugared drinks in New York should only be sold in 16oz containers or less.  We do know that sugared drinks contribute around 50% of the calories consumed by our kids and indeed represent the highest calorie intake per day in the diet of the typical American.  And we also know that these excessive calories contribute to our expanding waist lines and massively increasing healthcare costs.

In an earlier post I also discussed the HBO documentary "The Weight of the Nation", in which we learned that 2/3s of us are overweight or obese and only 1/3 of us are maintaining a healthy weight.  So I guess Mayor Bloomberg is suggesting that we need a bit of extra help in trying to cut back on our caloric intake?!

I don't think that reducing the size of the portion does much to change someones behavior, however, one could argue that we have this huge (no pun intended!) problem and perhaps we do need some help.  I personally am a proponent of a sugar tax - basically, throw a 50c or so tax on sugared beverages and throw it in a Medicare "savings account" to try to alleviate the massive expense that happens when chronic excess weight gain remains unchecked over the decades, and then burdens the Medicare system.

On the other hand, some would say well, what about steaks?  Should we say you can only buy a 6oz ribeye?  Or perhaps you can only buy 2 slices of cheddar cheese?  Or maybe if you buy one lettuce you can only buy 6 tablespoons of full-fat salad dressing?  ....ummm...is this starting to sound a little COMMUNIST to anyone?

Thoughts?  Would love to hear them!

Glucosamine and Condroitin for Arthritis?

So the story goes that we have an elderly dog who suffered dreadfully from arthritic back legs, mostly in the winter. It was so bad that she really struggled to get herself out of bed, and her back legs moved together in one motion most of the time. Sometimes the poor thing was so sore, she would pick up one back leg and hop around on the other.

Our vet suggested we try glucosamine for dogs. After a few weeks, we were amazed at the progress! We now call this dear old dog "The amazing reverse aging dog" also known as "Benjamin Button"! You'd hardly know she suffers from arthritis at all and she now frequently accompanies us on long walks again too.

So we decided to look into this supplement to see if it would soothe our own aching joints. It turns out that while glucosamine often works incredibly well in dogs, it only works in about 50% of humans. Go figure. However, if you are suffering chronic joint pain, it's a fairly harmless supplement in terms of side effects and you have a 50/50 shot of it being useful!

You should look for a supplement that is certified as safe by the Consumer Lab - they are really good at sniffing out the stuff that isn't as labeled or is just flat dangerous. For example, they recently discovered that Whole Foods is selling a product that is heavily contaminated with lead!

Also, you should take the supplement for 2-3 months. If you see no improvement, you should cease taking the supplement as this would indicate you are in the unlucky 50% for whom this supplement provides no use.

Let me know what your experience has been with this supplement! I hope you have the same experience with it as our dear old dog!

The Weight of a Nation - what will you do?

So did everyone see the new HBO series on Monday? If you missed it, you can see it for free on the HBO website! There are now two episodes available and the other two will be available next week. I really urge you to watch it. In America, 2/3's of us are overweight or obese...in other words, only 1/3 of us have figured out how to maintain a healthy weight. As I've mentioned in my earlier post, this is absolutely not an issue of vanity -- rather, it is an issue of disease and sickness...of jobs moving overseas because companies can no longer afford to insure their ill American workforce...of sadness and despair for those struggling with their weight...of dependence on medicines for diabetes, hypertension, high cholesterol etc....of human lives cut short by PREVENTABLE ill-health.

I challenge you to consider the impact of obesity in your own life and in your sphere of influence. What can you do to make a difference? Here's some ideas!

• eliminate any and all sugary beverages from your diet and replace them with whole fruits and vegetables. This includes juice! Did you know, Americans consume more calories from sweet drinks, than any other source?
• make half your plate fruits and vegetables....and your kids plates too! Extra portions of pasta, french fries, bread and juice "because they don't like veges" does your kids no favors...it just perpetuates their poor food choices.
• encourage your children to PLAY and be active; limit "screen" time (TV, Computer, iPhone etc)-- they get plenty of that at school!
• make time for your daily walk, or any other form of physical activity that you enjoy
• work with your city council to ensure there are safe pavements and parks for you and your children to enjoy
• organize a local family walk event
• organize a regular office walk-for-health, healthy recipe swap or a healthy snack bar (ditch the candies!!)
• and most of all, provide support and encouragement for those dealing with obesity - they don't need your pity, criticism or judgement; they need your help, love and support!

What other ideas do you have? I'd love to hear from you!

Homemade Vogel -like bread!

To all my Kiwi followers out there, especially those away from home, you will know, and most likely crave, the taste of traditional Kiwi Vogel breads. Those dense, nutty, whole grain delicious breads! For many years now I have been searching for, testing and tweaking recipes that might give me a little taste of home away from home....and here it is!! Finally I have developed a recipe that I really feel is as close as I'll be able to get to Vogel, made at home in my trusty bread maker.

This is a wonderful bread, but comes with a small warning- it is not for those of us looking to cut calories. There is a lot of sunflower and pumpkin seeds in this bread which ups the calorie content, so be careful with serving sizes. On the good side, these contain healthy unsaturated fats which are good for our hearts and provide the hearty texture that makes this bread so good. They are also good sources of magnesium and zinc...good for immune function and blood vessel health which are both required to living well!

Homemade Vogel - Style Bread

1 1/2c white flour

1 1/2c whole wheat flour

1/4c cornmeal

1 1/2teaspoons salt
2 tablespoons dried milk powder

2 tablespoons molasses

2 tablespoons butter

2/3c raw sunflower seeds (unsalted)

2/3c raw pumpkin seeds (unsalted)

12 fl oz water (warm)

1 packet rapid-rise yeast

Add all ingredients to your bread maker and follow your bread maker instructions to bake multi-grain bread. I have also successfully used the whole wheat "rapid-bake" function and this bread comes out beautifully. Just a little piece of New Zealand for you all to enjoy!

The Weight of a Nation

So I wouldn't normally endorse something like this prior to actually viewing it, but in this case I decided to share this with you all in the hopes we can have a conversation about it after it airs. On May 14th a new 4-part HBO mini-series will begin. It will highlight some alarming facts that frankly we don't talk about in relation to obesity; instead we usually talk about the way people judge obese individuals (personality, attractiveness, motivation, etc.) or the way many feel when suffering with their weight (hopeless, exhausted, lacking self-esteem and self-worth, etc.).

The truth is, with the rise in obesity, we observe a massive increase in the risk of cancer, diabetes, heart disease, heart failure, high blood pressure, kidney failure, back injury, osteoarthritis and other serious medical conditions. This implies that obesity is MAKING US SICK. This is a matter of public health. This is a matter of national importance. And it matters to all of us, because we all know somebody struggling with obesity. It's important to know that obesity is not just making us feel bad about having photos taken or make it hard to find jeans that fit - that's not even close to the biggest problem. It's so important the United Nations now hosts an annual summit on non-communicable diseases (cancer, diabetes, heart disease, primarily) as these now pose a greater threat to humans in western civilization than any other disease.

The message is, obesity is making us sick. Now, let's have a conversation about THAT and what we do about it, because we can ALL. Do. Something.

Looking forward to it!!

The Weight of a Nation - http://www.usatoday.com/news/health/story/2012-04-29/weight-of-the-nation-hbo-documentary/54632914/1

The Winds of Change

Food is so much more than just sustenance - almost all human cultures use food to celebrate, sooth, commiserate, collaborate, and so on. So it's no wonder we get rather emotionally attached to what we eat. But when there is a health problem that is likely related to what we eat (e.g. high blood pressure, cardiac disease, atherosclerosis, obesity, renal failure, liver disease, diabetes...), why are many of us so desperately reluctant to change our diet?

Why, if we know with great certainty that changing our diet will help us feel better, reduce our symptoms, improve our health, reduce our dependence upon medicine and possibly prevent our disease from progressing? Why do we decide to stick with the status-quo?

Psychologists will tell us many things. We may be in the denial phase of grief. The contemplation stage of change. That we have prioritized self-care lower than caring for others. That we use excuses and rationalizations as tools to facilitate avoidance. But describing the problem still doesn't motivate us to change our food habits.

Perhaps we could use an old counseling trick on ourselves -repeat this statement to yourself - "One the one hand I know I should ___________, however I don't do this because_______". They ask yourself why? How does this serve you? Are you afraid to fail? Are you afraid it will be uncomfortable? Do you fear what others think? Are you using food to avoid a bigger issue? In looking honestly and unflinchingly at the "why", you may come to terms with your biggest nemesis.

We are each entrusted the care of one human body. Just one. Do we recognize and appreciate this gift? Do we find value in it? And if so, what will you do to protect it and care for it? Are you brave enough to look at the "why"? If so, can you summons the courage to overcome it? And if not, how will you get there? The answer will be changes you can LIVE with...

:)

Do I really HAVE to eat breakfast?

I get this question a lot and the short answer is "No". You don't HAVE to do anything! But let's talk about why breakfast is a good idea and perhaps you might come to a different conclusion! I also have some ideas for what you can eat in the morning that would suffice.

Studies show that people who eat breakfast weigh less. Studies also show that children who eat breakfast perform better in school in terms of academic success, concentration and test scores. Metabolically speaking, eating in the morning really does "break the fast" that we experience while we sleep. After our overnight fast our body does not have any more ready-to-burn "fuel" available, so if we don't top up by eating something, our body will not be able to perform at it's best. Sort of like a car running on an almost empty tank of gas!  A recent study also found that people who eat breakfast, lower their risk if developing diabetes by 21%!

The most common objections I get to eating breakfast are;

1. I'm not hungry when I wake up
2. When I eat breakfast it makes me hungrier for the rest of the day and I think I eat more
3. I don't have time!

It's ok!! There are some easy strategies you can deploy if you decide to try eating breakfast to improve your health and sense of well-being!

First, it's really common to not feel hungry right after you wake up, so don't push it. How about drinking something instead? Try a latte or an ice coffee from your favorite coffee shop! Milk is an excellent source of calcium and Vitamin D, and contains protein and calories to get you started for the day. You can also wait an hour or so until you warm up to food - just try to eat something as soon as you are able.  For the more nutritionally adventurous among you, try a Carnation Instant Breakfast, Ensure shake or any other type of smoothie. This tip also works for #2 above - since technically, you aren't actually chewing on anything.

If your excuse is that you just don't have time.....planning ahead is key! Pack little breakfast snacks in convenient places! This also works if you just aren't hungry when you first wake up and rush out the door....you can grab one of your snacks during the morning when you feel you **can** stomach food. Do you have a long commute? Pack a banana and a granola bar in your briefcase so you can snack while traveling. Do you walk or catch the bus to school? Pack a string cheese, crackers and an apple. Does breakfast food just not get you interested enough to bother? Try some trail mix (nuts and dried fruit), make a sandwich or take a leftover piece of pizza with you!

There is always a way to fit breakfast into your lifestyle. The real question is, is your health and well-being important enough to you to work on it? I look forward to hearing how you plan to fit breakfast into your day!

Coconut Oil....healthy or harmful?

We hear lots of things at the moment about coconut oil, from Dr Oz and other people who want you to spend money on their coconut oil. I have investigated the science behind this food product to determine if it is safe and if it meets the claims that are made about it.

Claim: Coconut oil is good for you! (WRONG)

Coconut oil is a saturated fat, just like butter, lard, bacon fat, pork rinds etc. A portion of coconut oil is a medium-chain fatty acid called Lauric acid, that some small studies show may not be as bad for us as others, however, ultimately it is still a saturated fat. We know from years of sound science that unsaturated fats (like the Omega 3s in tuna and salmon) are better for us and and may be protective against cardiac disease. We do not have the same body of sound evidence for any form of saturated fat.

Claim: Coconut oil is antiviral, antifungal and will prevent HIV, Hep C, the flu, mononucleosis, pneumonia, dental cavities, meningitis, gonorrhea, food poisoning, pneumonia.... (WRONG)

No one food item could ever live up to this reputation, nor will any one food item protect you from disease. Human bodies require a variety of nutrients to perform at their best, not just coconut oil. If this was true, would HIV infection never happen in the Carribean? Would food poisoning never happen in Fiji?

Claim: Coconut oil is the "low fat" fat that is really metabolized like a carbohydrate (WRONG)

One small piece of the structure of the coconut oil fat is a medium chain fatty acid. Some medium and short chain fatty acids can be absorbed directly through the intestine and therefore may not have to be metabolized by the liver. For people with liver disease and subsequent fat malabsorption, this might be helpful. For the rest of us with normal metabolisms, this is irrelevant. And this does NOT make it a carbohydrate!

Claim: Coconut oil is a natural antioxidant, supports immune function and protects us from a variety of cancers. (WRONG)

There is no known antioxidant quality that can be formed from a saturated fatty acid chain. Structurally, it's impossible, because the fat chain is already fully saturated so there is no place for free radicals to attach.

BOTTOM LINE: If you are using small amounts of coconut oil instead of other saturated fats like butter or lard, it's really no different. IF, on the other hand, you use coconut oil in place of mono and poly-unsaturated fats like olive and canola oil,nuts and fish....or worse, you've added gobs of it to your diet thinking it's a healthful fat, you are not doing yourself any favors. Many years of sound science show an association between lower heart disease risk and intake of UNsaturated fats. Coconut oil is a saturated fat, like any other, and therefore should be eaten sparingly only.

Is CLA a Safe Natural Weight Loss Aid?

Conjugated Linoleic Acid (CLA) is a naturally occurring fat found in certain animal products such as beef, lamb, and dairy. The findings of a recent study of 80 overweight and obese people in China showed that 1.7 grams twice daily of CLA for twelve weeks reduced body fat by 2% and body weight by 0.9% (Chen et al, Nutrition 2012¹). In this study, total cholesterol and LDL (“bad cholesterol”) increased and HDL (“good cholesterol”) decreased, though these changes were not statistically significant. Several other studies have also shown slight decreases in body fat with CLA supplementation. However, as with the Chinese study, these studies are typically conducted over a short timeframe with a small number of participants, in a free-living environment where variables such as exercise and food intake cannot be fully controlled. These studies also use a highly purified form of CLA.

CLA is a complex molecule with many different configurations, called isomers. The most common, naturally occurring CLA isomers in food are not the same as the isomers tested in Chen et al. or other studies. Rather, clinical studies use highly concentrated forms of CLA that are rarely found in food, because these are most effective in weight loss studies. Furthermore, the most commonly occurring isomers in foods and supplements are more likely to cause side effects such as nausea, vomiting, diarrhea, acid reflux, decline in blood glucose control, increased insulin resistance, and increased cholesterol and triglycerides. Supplement manufacturers are not required to disclose which CLA isomers are contained in their supplement and they can contain dangerous quantities of isomers with negative side effects, leading to an increased risk of diabetes and heart disease. Several of these potentially harmful CLA supplements are already available and promoted as weight loss aids in the US.

Considering the risks and the very small impact CLA has on weight loss, it is clear that CLA is not the new weight loss panacea. Rather, the healthiest way to lose weight without the aforementioned unhealthy side effects is to eat fewer calories and exercise regularly. Consider following the advice of the US Department of Agriculture’s My Plate initiative; increase your fruit and vegetable intake and choose lean meats, low fat dairy and whole grains. By gently shifting your daily energy balance so that you use more than you eat, you can achieve a safe 1-2lb per week weight loss and actually reduce your risk of diabetes and heart disease at the same time!

Resources:

http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html

http://www.fruitsandveggiesmorematters.org/

http://www.cooperaerobics.com/Health-Tools/Recipes.aspx

References

1. Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CK. Effect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese population. Nutrition, 2012 January 18^th (epub)