Archive for the ‘Food’ Category

Alcohol

Saturday, January 21st, 2012

My wife and I recently returned from a wonderful weekend up in Sonoma County, where we indulged in a little wine tasting. While I’m actually not much of a drinker, learning about wine and winemaking is always fascinating. Upon our return, we’ve plunged into this season of holiday parties, with alcoholic drinks being served at most. All of this has started me thinking about the physiology of how alcohol affects our bodies.

Whether or not we are aware of it, the first sips of an alcoholic beverage result in the immediate impairment of brain function, and the more that we drink, the more that function deteriorates. The rate of deterioration may be affected by how empty or full our stomach is; our gender, age and weight; and race. Certain medicines, such as aspirin, slow the breakdown of alcohol and greatly increase the blood alcohol level. Cognitive abilities such as conduct and behavior are the first to go. There can be a mild euphoria and loss of inhibition. The most vulnerable brain cells are associated with memory, attention, sleep and coordination.

Alcohol affects the heart. Our pulses quicken after very little is consumed. Alcohol is a vasodilator, meaning that it makes the blood vessels relax in order to allow more blood to flow through the skin and tissues. This results in a drop in blood pressure, so in order to get sufficient blood to organs and tissues, the pulse speeds up. After a significant intake of alcohol, the heart develops “holiday heart syndrome,” in which the heart goes into an irregular rapid heart rhythm (atrial fibrillation). This can lead to weakness and shortness of breath, and an increased risk of stroke.

The lungs are involved because alcohol speeds up the breathing rate. However, at higher levels of intoxication, the stimulating affects are replaced by an anesthetic effect, which actually depresses the central nervous system. (Note that as our blood passes through our lungs, a proportional amount of alcohol passes into the air that we exhale. This is why Breathalyzers can accurately detect the blood alcohol level.)

The digestive system is affected. As a rough guideline, it takes as many hours as the number of drinks consumed to burn up the alcohol. Alcohol is absorbed through the stomach and small intestine. Even small amounts can irritate the stomach lining, and larger quantities of alcohol can block absorption of essential vitamins and minerals. Only a few weeks of heavy drinking can lead to pancreatitis.

The kidneys are affected because alcohol is a diuretic. It promotes urine production, which then leads to dehydration. Due to this stimulation, the kidneys are working overtime.

Alcohol affects the skin. It increases blood flow, making us feel warm and look flushed. Since it also dehydrates, it increases the appearance of fine lines.

The destructive effects of alcohol on the liver are well known. Large quantities can lead to both acute and then chronic liver disease. It is in the liver that alcohol is metabolized, and as it breaks down, its by-products (including acetaldehyde) are formed. Some of these by-products are even more toxic to the body than the alcohol. Even a single episode of heavy drinking affects the delicate balance of enzymes in the liver and fat metabolism. Over time, drinking can lead to the development of fatty globules that cause the liver to swell, ultimately leading to cirrhosis.

On top of all of this…is the hangover! Its precise cause is unclear. There are many theories, including hypoglycemia, dehydration, acetaldehyde intoxication, and glutamine rebound. Some symptoms may actually be due to alcohol withdrawal. They include fatigue, headache, body aches, vomiting, diarrhea, flatulence, weakness, elevated body temperature and heart rate, hyper-salivation, difficulty concentrating, sweating, anxiety, dysphoria, irritability, sensitivity to light and noise, erratic motor function, tremors, trouble sleeping, severe hunger, halitosis, and lack of depth perception. Hangovers may include psychological symptoms including depression and anxiety. Symptoms usually begin after the intoxicating effects of alcohol wear off; typically, a hangover is experienced the morning after a night of drinking. Of course, these symptoms vary from person to person, and it’s possible that up to 30% of drinkers may actually be resistant to hangover symptoms.

With long-term heavy drinking, the picture gets pretty ugly. It leads to a drop in testosterone, impotence, testicle shrinking, infertility in both men and women, and permanent damage to the brain by damaging the connections between nerve cells. It is a depressant, and can trigger anxiety and lethargy. It leads to anemia, and is linked to an increased risk of a number of cancers. Drinkers can die from bleeding ulcers, or from swollen blood vessels in the intestine. Eventually drinking can lead to “alcohol dementia,” poor coordination, cirrhosis, and liver and kidney failure.

So as we bid farewell to 2011 and welcome in 2012, let’s remember to practice moderation and treat our body with the respect it needs and deserves. Let me also take this opportunity to remind all of you not to drink and drive.

Happy holidays to you all!

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Nutrition Facts

Monday, May 2nd, 2011
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So many of us are keeping a watchful eye on our sodium, fat, or calorie consumption. How do we know what we’re eating? Is there a simple way to understand the contents of the food that we buy?

The Nutrition Labeling and Education Act (NLEA) was passed in 1990, requiring all packaged foods to display nutrition information. These labeling requirements have since undergone multiple amendments, and today, labeling is required for most prepared foods, including breads, cereals, canned and frozen foods, snacks, desserts, and drinks. Labeling for raw produce (fruits and vegetables) and fish is voluntary.

The Nutrition Facts food labels list the percentages supplied based on an average 2,000-calorie (and sometimes 2,500 as well) a day diet. The Daily Values used were originally based on 1968 recommended dietary allowances for each nutrient for men and women of any age, and have been periodically revised to incorporate more current research. However, newer revisions are still necessary.

Here’s an example of the label that appears on most packaged foods:

When evaluating the information on your nutrition labels, keep in mind that higher amounts for vitamins, fiber, and protein are good, but for saturated fats, cholesterol and sugars, lower numbers are more healthful. Remember that most Americans don’t get sufficient amounts of dietary fiber, vitamin A, vitamin C, calcium, and iron in their diets.

How do grams relate to calories? Carbohydrates and protein contain about four calories per gram. Fat contains about nine calories per gram. So, if only grams are listed, multiply four or nine times the number of grams, and the result will be total calories.

Pay special attention to the serving size and the number of servings information listed at the top of the label. All information on the rest of the label is based on a single serving. The serving size tells us the size of that single serving; for example, one serving of chicken noodle soup is considered to be 1/2 cup. This information can be very misleading, as a half-cup of soup (even after it is mixed with water) is not what many of us would picture as a full serving! Note that if a small package of cookies contains six cookies, but the serving size is just two, then the entire package contains triple the calories and other values listed.

It is also important to note that one chicken soup serving is one-half cup of the condensed soup as it comes in the can, and not one-half cup of the soup after it has been mixed with water. Depending on the product, the serving size may be measured or counted before or after preparation. Here, the serving size is before preparation, and since the number of servings is 2.5, you can simply consider that regardless of the amount of water used when preparing the soup, if you consume the entire can, you have eaten two and one-half servings (and that doesn’t include any crackers!).

The middle portion of the Nutrition Facts food label contains information about calories, fat content, amount and type of carbohydrates, and amount of protein. It shows the amounts in grams (g) or milligrams (mg), and the percentage of the daily value (the amount recommended every day) for each of these nutrients.

You will note that trans fats are listed without a percentage next to them. This is because experts have not agreed on a reference value for how much can be safely consumed. These fats raise blood LDL (bad cholesterol) levels, which increase the risk of heart disease. There is no reference value for sugar, either. Be aware that the sugars listed include both naturally occurring sugars (as in fruits), as well as processed sugars. Diabetics and others among us who are concerned about sugar intake should be certain that sugars are not listed as one of the first few ingredients. Processed sugars may appear as corn syrup, high fructose corn syrup, fruit juice concentrate, maltose, dextrose, sucrose, honey, and maple syrup.

We also find sodium information located in this middle section, rather than with the other minerals down at the bottom of the label. You can see that only a single serving of condensed chicken noodle soup has 37% of the daily value for sodium. If you consume the entire can, you will have eaten almost the entire recommended amount of sodium for the whole day!

Glance at the amount of fiber contained, and you may not be surprised to see that chicken noodle soup from a can contains very, very little.

The bottom portion of the Nutrition Facts label displays the vitamin and mineral content. The FDA requires that information on calcium, iron, vitamin A, and vitamin C be included. Food manufacturers may add information about other vitamins like niacin or folic acid if the product contains any significant amounts. This bottom portion is not always present on smaller items, but it is a good reminder of our general needs, based on that 2,000 or 2,500 calorie per day diet.

The information contained on these tiny labels is imperfect. It doesn’t break down our dietary needs by gender, by age, or by particular health condition. It doesn’t address conflicting research and current opinions in the nutrition and health care field. However, if your goal is to use this limited information as a guideline, then it can be a great tool to help find the foods that fit into a balanced and healthful diet.

Read carefully, and eat smart!

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Water

Tuesday, January 18th, 2011

Doctor, how much water should I drink? I hear this question every day. We all know that enough water is essential for good health, yet everyone’s needs are different. It’s a simple question, with a not so simple answer!

Water makes up about 60% of our body weight and is the principal chemical component in the body. Every system depends on it. Water flushes toxins out of vital organs; carries nutrients to the cells; and moisturizes the nose, ears, throat, blood vessels, and tissues. Minor dehydration will result in thirst, loss of appetite, dry skin, skin flushing, dark colored urine, dry mouth, fatigue, weakness, chills and head rushes. More dehydration leads to increased heart rate, increased respiration, decreased sweating, decreased urination, increased body temperature, extreme fatigue, muscle cramps, headache, nausea, and tingling in the limbs. Once dehydration reaches 10%below normal levels, fluid loss becomes an emergency and can be fatal. Signs include muscle spasms, vomiting, racing pulse, visual changes, painful urination, confusion, difficulty breathing, seizures, and unconsciousness.

We lose water through breathing, perspiration, urine and bowel movements. Clearly, there is some ideal amount of water needed to replace these fluids and keep the system running correctly. The simplest approach is known as the eight by eight rule. Drink eight glasses of eight ounces of water per day. This is based on the replacement method: an adult urinates about six ounces of water per day, and we lose roughly an additional four cups each day through breathing, sweating, and bowel movements. Food accounts for roughly 20% of our total fluid intake, so if we consume about eight cups of water or other beverages a day along with a normal diet, we will typically replace the fluid lost. This is pretty general, but will normally suffice.

Another method is to look at the toilet bowl! If you drink enough fluid so that you rarely feel thirsty and produce about six cups or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. Since we don’t typically measure our urine output, simply check the color.

Now that we have a general rule of thumb, let’s explore factors that may change our specific requirement. Regular exercise, whether or not we sweat, demands that we drink extra water to compensate for the fluid loss. In general, drinking 1 ½ to 2 ½ extra cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour requires more, and if you tend to sweat heavily, even more fluid replacement is required. Sport drinks are more useful than water after heavy exercise.

The environment affects fluid requirements. Hot or humid weather will increase sweating. Spending time in heated buildings causes the skin to lose moisture. High altitudes (over 8,200 feet) may trigger increased urination and more rapid breathing, using up more fluids.

Women who are pregnant or nursing require more hydration. Pregnant women are advised to drink about 10 cups daily and women who are nursing need about 13.

Illness and various health conditions change the formula for fluid replacement substantially. Fevers, vomiting, diarrhea, bladder infections and kidney stones are examples of conditions that require us to drink more. On the opposite end of the spectrum are congestive heart failure, liver failure, and kidney failure, where fluid restriction is often necessary.

Remember that milk, juice, soup, and fruits and vegetables all contain some of the water that we need. Alcohol and caffeinated beverages (some sodas, coffee, tea, etc.) act as diuretics, however, and cause some fluid loss as well.

Is it dangerous to drink too much water? There is actually a condition known as water intoxication, which can be caused by a psychological condition known as psychogenic polydipsia. When too much water enters the body’s cells, the tissues swell with the excess fluid. The result is a potentially dangerous decrease in sodium concentration.

Here are some simple guidelines to help avoid dehydration:

• Drink a glass of water with each meal and between meals

• Hydrate before, during and after exercise

• Try substituting sparkling water or other beverages for alcoholic drinks or sodas

• Work with your physician to determine the proper amount of fluid consumption for your specific needs.

I wish you the best of health.

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Weight Loss

Thursday, September 23rd, 2010

Many of my patients believe that if you are born heavy, then heavy you shall stay. The corollary, of course, is that thin people will always be thin, no matter what.

While it is true that people born with the propensity to be large may never be thin, they can be thinner. More importantly, however, they can be healthy.

The variety of diets we could explore is practically unlimited, but here we will simply discuss the principles of weight loss. This subject is complex and as I discovered in my years of practice, emotional. I do intend, however, to leave you with some tools you can use to start your new program today.

Let’s start by assuming that you have already seen your doctor and ruled out medical reasons for obesity, such as hypothyroidism, polycystic ovary syndrome, or weight gain due to drugs such as steroids or antidepressants.

It’s my experience that most of my patients know how to lose weight, but for one reason or another find the required lifestyle changes extremely difficult. Why has this stumped so many? Weight loss can be such a struggle that many are convinced that they have to do something drastic to see results – extreme diets, weight loss pills or exercise gadgets marketed on infomercials. Clearly it would be easier to take a few pills, drink acai shakes, and have the pounds just melt away. The massive weight loss industry makes a fortune selling these types of false promises.

The facts show that you simply do not need to spend huge quantities of money on special equipment or weight loss products to succeed. In fact, eating out is costly and often extremely unhealthy. When we prepare our foods at home, we can control exactly what goes into our mouths.

Losing weight isn’t a mysterious process; it’s a straightforward matter of burning more calories than we eat. There are really only three steps to successfully losing weight: 1) consume fewer calories 2) exercise more 3) repeat steps one and two.

Studies have found that the true secret to weight loss is this: Make small changes each and every day and you’ll slowly but surely lose those extra pounds. Don’t step on the scale every day, but rather look at the big picture, down a long but safe road.

Let’s start with consuming fewer calories.

• Drinking more water is simple and effective, and most of us should be drinking more anyway, in order to better hydrate our bodies. Drink one or two glasses of water before every meal, and you will feel more full before you start.

• Make a list of foods you eat, and decide which ones to cut out, cut back on, or replace. I suggest to my patients that they select one major area of abuse first, before moving on to the next. This can be emotionally complicated, as some of these foods may be considered reward foods. Going after the “low hanging fruit” can give the most benefit, and it can do so quickly. A common example would be that morning latte, bearing up to 500 calories. Since a pound of weight (lost or gained) is roughly 3,500 calories, switching to black coffee can help you lose a pound a week.

• Lifestyle changes are hard: instead of simply cutting out some of your worst food choices, try replacing them with healthier choices. Replace your soda with water. Replace chips, crackers and candy with vegetables or lower fat/lower sugar alternatives.

Note that eating small meals and snacks throughout the day has been shown to aid weight loss by stimulating the metabolism. Graze on healthy snacks that are low in calories and fat, and high in fiber. Fiber slows the body’s absorption of carbohydrates, keeping us feeling full longer. You can generally find high levels of fiber in nuts, rice cakes, fruits, and vegetables. (Note that fruit juice has no soluble fiber, and is high in sugar and thus calories.)

• Eat slowly, and watch your portion size. Eating an entire bag of rice cakes, dried fruit or nuts will not help with weight loss. One effective but costly trick to reduce portion size is to buy the item in a single-serving packet. You may wish to make up your own single-serving packets.

• Plan your meals. Look for healthy, tasty meals online or in a cookbook, and create a menu for the week. When meals are planned, you are more likely to consume a balanced diet and less likely to eat haphazardly or at fast food restaurants. You are less likely to consume on impulse. Set up an achievable plan – if it’s not practical, you can easily get disheartened and stop following your regimen.

• Choose lean meats like turkey, chicken or fish, as opposed to red meats or hot dogs. Salmon, sardines, and fresh tuna are excellent sources of antioxidants and omega-3 fatty acids. Replace high calorie side dishes with healthier alternatives. Side dishes like macaroni and cheese, French fries and potato salad can add a massive number of calories. Replace them with fresh vegetables and mixed green salads. Pre-made salads can help make this change effortless.

• Write down everything you eat. Carry a small notebook and write down every snack, every drink, and the contents of every meal. In my opinion, it is not necessary to know precisely how many calories are in everything you eat, but the process of writing things down will help you become aware of the food you consume, and help to keep you honest as well. What about exercise?

• For cardiovascular health, 30 minutes three to four times per week is sufficient. For weight loss, guidelines suggest about 50 minutes five days per week. Of course, if you are a beginner, start with less and build up gradually. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, especially if you want to lose weight faster.

• Make your aerobic activities low impact. Moderate exercise incorporates brisk walking, cycling, aerobic machines, or swimming, in order to burn calories and to keep your heart healthy as well. Swimming has the added advantage of putting less stress on your joints. Pumping iron helps you stay lean by building muscle and raising the metabolism. Remember that exercise can be fun; it doesn’t have to be boring and it shouldn’t be painful. For example, Nintendo’s Wii Fit can be highly motivating, and includes running, yoga, aerobics, strength training, and balance.

Be realistic. Don’t expect miracles. Speak with your doctor about a correct and realistic weight target. Your goal is to have a healthy body, not a skinny one. Aim toward this healthy objective and remember that you are creating a sustainable healthy lifestyle. You may find that your first approach is not realistic or fun; be open to making adjustments in your exercise or caloric intake along the way. Be confident and believe in yourself. Remind yourself that your plan will make you feel better about yourself, physically and emotionally. Work to avoid the temptations of all those old reward foods. Be consistent, disciplined, and self-motivated. Surround yourself with systems and people who will keep you on track.

My best advice: Start NOW! Now that you are finished reading this, get up and take a 20-minute walk. Do not wait one more day!

I wish for you thoughtful and healthful eating and exercising.

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Energy Bars

Friday, September 10th, 2010

As a runner of long distance races, I long ago discovered energy bars. In fact, Clif, maker of a wide variety of bars, cleverly sponsors my running group. In return, they gain a large loyal following among serious runners.

Today, however, at any market or convenience store I encounter what seems like an infinite choice of brands, flavors, and contents. How do we choose the right bar? Might some of them be candy, disguised as nutrition? Let’s explore.

To start with, when should we eat an energy bar? Sitting down to a balanced meal of whole foods is always preferable, but energy bars do have a place during endurance exercises such as marathons, all day soccer, softball, and other competitions. Also, people “on the go” who simply don’t have the opportunity to put together a nutritious meal, may elect to eat an energy bar as an alternative. They are convenient, easy to carry around, and may even be nutritious.

What kind of bar should we choose? There are far too many bars on the market to examine each one here. The literature tends to divide these bars into three functional categories: bars for fueling up before exercise, meal replacement bars, and healthy snack bars.

In general, fueling bars should have 150 – 300 calories, be low in fat (about three grams or 27 calories), low in fiber (less than two grams), and have 20 – 30% of total calories as protein. Carbohydrates should be 40 – 65% of total calories, and sugar content can vary widely, as it will all be consumed by the pending exercise. Overall, this is a snack that is low in fat and fiber for speedy digestion, and high in carbs and protein for immediate fuel.

Meal replacement bars should be higher in calories, range from 250 – 450. Fat content can be up to 15 grams, and primarily unsaturated. Fiber should also be higher, in the range of 5 – 7 grams. Protein should make up 15 – 35% of total calories. Carbs can again be 40 – 65%, but low in sugar (6 – 12 grams) and higher in complex carbohydrates. Since this is in lieu of a “real” meal, it should resemble the structure of our general nutrition. We want this bar to be high in whole grains, proteins, natural sugars, and healthy fats.

Healthy snack bars will have fewer calories than a meal bar (100 – 250 calories). Fat is somewhere between the first two bars, at up to 10 preferably unsaturated grams. Fiber is high, with more being better. Protein should fall between 8 to 20 grams, and carbs between 10 to 35 grams. This bar should contain fiber, fat and protein to be more filling, whereas its sugar content should be none to little. Refined sugar stimulates more appetite! Think of this as a chance to get more vitamins, minerals, and any other nutrient you may be missing in your other meals.

Some general tips to help choose a bar are these: Avoid ingredients like sugar, corn syrup, fructose, glucose, highly refined grains like white flour, and saturated fats. The key is to find a bar that does not contain these ingredients…but doesn’t taste like unflavored dog food! Be careful to avoid bars with unknown herbs added; you don’t know how your body may react. Guarana, for example, contains twice the caffeine of coffee – explaining its presence, of course, in “energy” bars.

When trying a new bar, pay special attention to how you feel 30 to 60 minutes after consuming it.

The bottom line is to read labels carefully and to look for natural ingredients. There are bars made almost entirely of dried fruits and nuts; they are more expensive but the ingredients are simple and whole.

Yes, an energy bar can serve an occasional purpose as part of your total nutritional intake. Choose carefully but keep in mind that there is no good replacement for a well-balanced wholesome meal. Healthy eating to you all!

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Energy Drinks

Sunday, July 25th, 2010

Are you hooked on a daily energy drink? Does it increase your get-up-and-go, boost your concentration and alertness, improve your sports performance, stimulate your metabolism, and improve your stamina?

They come in a variety of flavors, colors and ingredients designed to tempt the taste buds and imaginations. Red Bull, Impulse, Dark Dog, Shark, Hype, Jolt, SoBe Adrenaline Rush, Piranha, AMO, Red Rain, Red Dragon, Diablo, YJ Stinger…Let’s take a closer look at these drinks. Are they safe? Are they effective? What are they made of?

Energy drinks can easily be distinguished from sodas and sports drinks. Soda contains water, sugar, flavoring and sometimes caffeine. It tastes good (to some) and provides a sugar and sometimes caffeine kick. Sports drinks (Gatorade, Powerade, etc.) contain water, sugar and electrolytes, and are intended to replenish fluids lost during activity.

Energy drinks are intended to supply mental and physical stimulation for a short period of time. They were popular in Asia and Europe before they reached the United States. In 1962, the Japanese pharmaceutical company Taisho released Lipovitan. It was designed to help employees work hard well into the night, and contained taurine, still often found in drinks today. An Austrian businessman tried a drink while in Thailand on business, and found that it cured his jetlag. He developed a less sweet, carbonated version, and with Thai business partners, marketed Red Bull to Europeans in 1992 and to the U.S. in 1997. In 2006, over a billion cans were sold worldwide, and Red Bull remains the market leader today. However, it is currently banned in Norway, Denmark, and Uruguay, and between the year 2000 and just last April of 2008 it was banned in France as well.

These drinks use various combinations of ingredients, including

  • Caffeine: a popular stimulant found in coffee, tea and chocolate, that blocks the effects of adenosine, a brain chemical involved in sleep
  • Taurine: a natural amino acid produced by the body to help regulate heartbeat and muscle contractions
  • Epinephrine: a central nervous system stimulant, commonly found in weight loss products, injections to treat anaphylaxis and heart disease, and decongestants. Epinephrine is tied to potentially harmful effects on the heart when used incorrectly
  • Ginseng: a root believed by some to have several medicinal properties, including reducing stress and boosting energy levels
  • B-Vitamins: a group of vitamins that can convert sugar to energy and improve muscle tone
  • Inositol: a member of the Vitamin B complex
  • Guarana seed: a stimulant that comes from a shrub native to Venezuela and Brazil
  • Carnitine: an amino acid that plays a role in fatty acid metabolism
  • Creatine: an organic acid that helps supply energy for muscle contractions
  • Ginkgo Biloba: made from the seeds of the ginkgo biloba tree, and thought to enhance memory

Although manufacturers claim that energy drinks can improve endurance and performance, many health experts disagree, claiming instead that any boost you get from drinking them is solely due to the caffeine and the sugar.

So, what are the dangers of energy drinks? They are generally safe for most of us, but like most things, should be consumed in moderation. In 1999, an 18-year-old athlete died after consuming three or four cans before a basketball game. In published reports of adverse reactions, problems encountered include disturbances in electrolytes, nausea and vomiting, and heart rhythm problems. Caffeine is a stimulant, and consuming too much can lead to heart palpitations, anxiety, insomnia, tremors and jittery feelings. Over time, caffeine can become addictive. It is also a diuretic, so it can actually lead to dehydration, the very opposite of what we need after exercise.

It has become very popular to use energy drinks as alcoholic mixers. Recipes are plentiful on the Internet, including many of the websites of the energy drinks themselves. Combining these stimulants with alcohol is quite dangerous; the drinker may feel a false sense of well-being and alertness – while he or she may actually be quite drunk.

Clearly, however, if you are a caffeine lover, energy drinks may be right up your alley. Instead of coffee or soda, many enjoy one as an afternoon pick-me-up. The amount of caffeine is similar to that in a cup of brewed coffee.

How do you minimize the risks inherent in energy drinks?

  • Do not consume excessive amounts
  • Do not mix energy drinks with alcohol
  • If you engage in intense physical exercise or activity, drink enough water to help re-hydrate your system, since energy drinks can actually act as diuretics
  • Pregnant women and children should avoid them
  • If you have an adverse reaction to an energy drink, stop consuming them immediately, and inform your physician.

Drink safely, and use common sense.

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Twinkie

Sunday, July 25th, 2010

I cannot imagine how many times in my professional career I’ve made fun of the Hostess Twinkie.

Everyone knows them; the Twinkie has become a cultural icon. It is a food (if I may be so bold to call it that) that anyone who cares about nutrition just loves to bash. When I talk about whole foods, the Twinkie is the example I use as the polar opposite. It is time to do the research and come up with the scientific reasons…or lack thereof…for never, ever, eating a Twinkie.

What is a Twinkie? It is a sponge cake-like ladyfinger filled with a cream filling that packs 150 calories. In spite of its lack of healthful credentials, 500 million of them are made each year. It is the source of myths and legends. Because they are always found on the shelf still spongy and soft, rumors spread that they were made entirely of artificial ingredients, and that Hostess made billions of them years ago that are still in storage, waiting to be sold! As the rumor goes, they have an infinite shelf life. As is so often true, this legend is false. Now let’s explore the facts.

Twinkies were created in Pennsylvania in 1930 by James Dewar, and were sold two-for-a-nickel. The filling started out as banana-flavored, but during World War II, banana rationing led to a change to vanilla. No, Twinkies do not stay fresh forever – they have a shelf life of 26 days, which is nonetheless quite a long time for a baked product to stay fresh. The secret to this extended shelf life is their lack of dairy products. After the sponge cake portion is baked, the filling is injected through three holes along the top. Hostess estimates that it uses eight million pounds of sugar, seven million pounds of flour and one million eggs to bake them each year. Which Americans consume the most Twinkies? Per capita, citizens of New Orleans are number one.

Twinkies gained quite a bit of notoriety in 1979, when Dan White stood trial for murdering San Francisco mayor George Moscone and city supervisor Harvey Milk. The media created the infamous term “Twinkie defense” when White’s depression and consequential consumption of junk foods such as Twinkies was linked to his diminished capacity to reason. (In all fairness, note that that the Twinkie was never specifically mentioned inside the courtroom.)

So what’s up with the 39 ingredients that make up a Twinkie? Note that you can bake a cake at home with as few as six ingredients, but a Twinkie uses 39! In Steve Ettinger’s Twinkie Deconstructed, he explains that cellulose gum, lecithin, and sodium stearoyl lactylate are used to replace milk, cream and butter, which would spoil far too quickly on a store shelf. You will find corn dextrin, a common thickener, also used as the glue on postage stamps and envelopes. Ferrous sulfate is used as the iron supplement in enriched flour and vitamin pills, but is also a disinfectant and weed killer.

Your Twinkie originated from phosphate mines, gypsum mines, and oil fields, rather then from the four basic food groups.

It has been repeatedly proven that a diet made up of whole natural foods is good for our bodies. In what manner consumption of a Twinkie’s 39 ingredients affects us may not be known for generations to come. It is your choice as to whether you wish to consume them.

We are what we eat – good health to you all!

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Milk

Saturday, April 24th, 2010

Is it true that milk “does a body good”? I was raised on plenty of milk, and continue to drink a fair amount. I have always held that milk contains a well-balanced mix of nutrients, including calcium for my bone health. So what are the facts? There are pros and cons; let’s take a look.

Milk is a great source of calcium, providing about 300 mg in each cup. Of course there are other sources of calcium, such as yogurt, nuts, turnips, broccoli, watercress, sunflower seeds, sesame seeds, soy products, and calcium-fortified products like orange juice and margarine. However, milk is one of the best nutritional sources of calcium, as it contains vitamin D, and lactose to aid in calcium absorption.

Milk provides a complete source of protein. The protein is high quality, which means that it contains all of the essential amino acids. In addition, milk is a good source of phosphorus, magnesium, vitamin A, vitamin D and riboflavin (a B vitamin).

The primary role of milk in nature is to nourish and provide immunological protection for newborns. Drinking milk in childhood and adolescence is strongly associated with increased bone mass and density in adulthood. It is essentially one-stop shopping because it contains nearly all the basic nutrients that a growing child needs, including fats, carbohydrates, proteins, vitamins, and minerals (except iron). Whole milk is loaded with saturated fat, which can increase cholesterol levels, so low-fat or non-fat milk is your best bet.

On the negative side, many people, especially as they grow older, have difficulty digesting milk because they lack enough of the lactase enzyme. This condition is known as lactose intolerance and causes bloating, gas, and diarrhea. It is estimated that milk products lead to roughly 50% of these symptoms in adults. For most, it is easy to control lactose intolerance by taking a lactase tablet while consuming dairy products.

Milk may contain the antibiotics given to cows to treat inflammation. When we consume the milk, we absorb these antibiotics, potentially making us more resistant to them in the future when we need them to fight infection.

Milk is, on rare occasion, a cause of food allergies due to the various proteins it contains. common symptoms include vomiting, diarrhea, abdominal pain, hives, rashes, cough, watery eyes and stuffy nose. While these symptoms are more commonly seen in young children, they are also found in adults.

Hormones are used to enhance milk production in cows. One such hormone is rBGH, made by Monsanto. This hormone leads to higher levels of an insulin-like growth factor IGF-1, which a Harvard study has linked to an increased risk of prostate cancer.

Some sources discuss a possible link between milk consumption and iron deficiency anemia in young children, as well as to a risk for breast cancer and heart disease. Current data is still sparse, but emotions run high, and research is continuing.

There is debate concerning whether organically-reared cows yield milk with higher levels of nutrients. The advantages of going organic are still being investigated. Proponents claim that these cows eat large quantities of fresh grass and produce milk which is on average 50% higher in vitamin E, 75% higher in beta carotene (converted to vitamin A in our body), and has two to three times higher antioxidant levels than non-organic milk. Others claim that government standards are strict and that these standards ensure that non-organic milk is just as pure, safe and nutritious.

Milk consumption certainly shows a disturbing trend. By the time the average American girl, for example, reaches her 19th birthday, she’ll be drinking three times more soda and 25% less milk than she did when a child. This bodes poorly for that average girl’s future risk for osteoporosis. Is this trend related to current concerns over milk, or a greater desire for soda? Surveys indicate the latter.

Overall, I recommend that milk should play an important part in our diet, regardless of age. Low-fat and non-fat milk are low in fat and clearly do the body a great deal of good. At the recommended level of consumption of three eight-ounce glasses per day for growing children, and less for adults, we are providing our bodies with needed calcium, protein and vitamins.

I wish you great nutrition and bone health. Bottoms up!

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Diet Soda

Saturday, April 24th, 2010

When I first met my wife, she was a slender 18 year-old, drinking diet cola and eating chocolate. My obvious question was “Why the diet drink, if you’re eating chocolate?” Her answer: “You have to choose your calories carefully!”

Soda manufacturers have spent billions of dollars trying to convince us that diet soda is a healthy, light choice. With so many in our country struggling with weight gain, who can blame us if diet soda seems like a dream come true? Soft drinks are the most heavily consumed beverage in the United States (although they are losing some ground to bottled water, sports drinks, and energy drinks). An average of about two and a half cans of regular or diet soda are consumed every day for each man, woman and child. Even without any in-depth analysis, it’s terribly obvious that soda consumption is a significant problem in our country.

As we all know, diet sodas have no calories. Many overweight people drink them heavily, believing that they will aid in weight loss. But is that actually true? It will come as no surprise that studies have linked consumption of sugar-laden sodas with multiple risk factors for heart disease. However, it is fascinating that the same link exists for diet sodas! More than one reliable study has now shown that those who drink one or more diet sodas per day have a 50-60% increased risk for developing metabolic syndrome, a cluster of risk factors including obesity around the waist, low levels of the good cholesterol HDL, high blood pressure, and elevated sugar levels. Those who have metabolic syndrome markedly increase their risk of having a stroke, heart attack, and diabetes. On average, all soda drinkers, whether diet or regular, tend to have similar eating patterns and consume more calories, more saturated fats and trans fats, eat less fiber, exercise less, and be more sedentary. Even when researchers adjusted for dietary habits, a significant link was still observed between diet soft drink consumption and the risk of metabolic syndrome.

A University of Texas study looked at artificial sweeteners and weight. Again, it was no surprise to find a correlation between the daily consumption of large amounts of all soft drinks and obesity. What was surprising was that those who only drank diet sodas had an even higher risk of obesity. Theories abound. The most common is that when the body tastes something sweet, it then craves more sweet-tasting foods. Another theory reminds me of my wife’s philosophy from years ago. When we drink diet sodas, we are actually making a deal with ourselves that if we avoid calories in our drink, we allow ourselves the luxury of eating something else. (Thank goodness that every rule has exceptions. My wife still drinks diet coke, still loves chocolate, and is still slender.)

Let’s not forget that diet soda has a laundry list of suspicious ingredients that likely work against our body’s effort to achieve a healthy balance, including caffeine, artificial sweeteners, sodium, and phosphoric acid. This is particularly worrisome when parents allow their overweight children to drink diet sodas instead of a nutritionally rich drink like non-fat milk.

• We’ve discussed caffeine in previous articles. It gives us an often-useful energy “buzz” along with potential addiction, fatigue, anxiety, insomnia, tremors, palpitations, and exaggerated mood and hormonal swings. It is a diuretic, so it can actually work against hydration.

• Soda contains sodium, which quenches thirst, but can raise blood pressure and cause water retention.

• Studies done on nurses who drank two or more diet sodas per day had a two-fold increase in risk of kidney disease. The reason is likely due to the sodium and artificial sweetener.

• Experts aren’t certain why drinking soda is linked to osteoporosis and risk of fracture. Perhaps it is simply that the soda is displacing healthier drinks, like milk or fortified orange juice in the diet. However, new research indicates that there may be more to this connection. Researchers at Tufts University, studying several thousand men and women, found that women who regularly drank three or more cola-type sodas per day had almost 4% lower bone mineral density in the hip, even though these women were no different in their calcium and vitamin D intake. However, women who drank non-cola soft drinks, like Sprite or Mountain Dew, didn’t show this lower bone density. Phosphoric acid, a major component in most sodas, may be to blame. Phosphorus itself is an important bone mineral, but a disproportionate amount of phosphorus compared to calcium could lead to bone loss. Another possible culprit is caffeine, which experts have long known can interfere with calcium absorption. Both caffeinated and non-caffeinated colas are associated with lower bone density, but the caffeinated drinks appeared to do more damage.

Much of this data is preliminary and begs for further study. However, the facts are piling up. Here are some strategies for dealing with soda, whether diet or regular:

• Replace some of your soda with water. A general rule of thumb is that we should drink, in ounces, about half of our body weight in pounds. A 140-pound person should have about 70 ounces of water every day.

• Take a daily multivitamin if you choose to drink diet sodas. This will help balance some of the missing nutrients inherent in a poorly balanced diet.

• Explore why you are drinking diet soda. Is it a stress reaction, a (misguided) weight loss strategy, a habit from boredom, or for social reasons? If you can’t answer this, try stopping and observe your reaction. The reasons will become apparent.

Let’s put more conscious effort into what we put into our bodies. Drink water! Good health to you all.

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Vitamins

Saturday, May 30th, 2009

Should you take a daily vitamin? The answer to this question is not straightforward. Some studies show that vitamins can reduce the risk of heart disease, cancer and other medical conditions. On the other hand, guidelines from government agencies and health organizations often recommend that healthy people get their vitamins from a balanced diet. There is no question that vitamins and minerals are essential. We need them to live. However, taking larger doses does not automatically produce better health. In fact, an overdose of some vitamins can lead to significant side effects, just as a vitamin deficiency can have damaging consequences.

Clinical trials comparing the health of people who take vitamin supplements and people who do not often give conflicting answers. Some have found that vitamin supplements protect against diseases, some have found no benefit, and – it just figures – other studies have found harmful results! One example often cited is a 1995 study which showed an increased risk of lung cancer in smokers who took extra beta-carotene. A 2002 Harvard study on Vitamin A done on more than 72,000 nurses showed that those who consumed high levels of Vitamin A from foods, multivitamins, and supplements had a 48 percent higher risk of hip fracture compared to nurses who had the lowest intake of Vitamin A. Even nurses who ate foods high in Vitamin A had higher risks, and many foods are now fortified with the vitamin, such as milk, margarine, and breakfast cereals. There was also an association found between high levels of vitamin A and a higher risk of birth defects.

The New England Journal of Medicine asked two world authorities on nutrition how they would advise patients about taking vitamin pills. Doctors Willett and Stampfer of Harvard University weighed scientific pros and cons in a report published in November of 2006. Their conclusion? Many people indeed do not consume adequate amounts of vitamins in their diet.

In spite of the great confusion in the press and medical literature, we Americans have placed great hopes on the power of vitamins for our health. In a current survey, about three out of every ten Americans state that they take vitamins on a regular basis. As a nation, it is approaching a ten billion dollar a year business. For an individual, costs range from a few dollars a month for generic vitamins to hundreds of dollars for designer vitamins. Is this a waste of money, or worse yet, is it dangerous to one’s health?

Some of the biggest problems in our country with vitamin deficiency include poor absorption of Vitamin B 12 in the elderly, pregnant women’s need for more folic acid to prevent birth defects, and the need for additional calcium and Vitamin D in older women and men to enable bones to stay strong.

The two Harvard doctors suggested that people take one multivitamin daily in order to get 100% of the daily RDA (recommended daily allowance) of 11 vitamins needed for good health. Multivitamins often contain minerals as well, but not necessarily at the levels required. For instance, they seldom include enough calcium for good bone health. This single pill, however, may have a big impact on health, at a cost of just pennies per day.

Remember, taking vitamins is not a substitute for a healthy diet. Nor does it eliminate the risks caused by unhealthful habits such as cigarette smoking, excessive alcohol consumption, lack of exercise, or a poor diet.

So, remember…

-Vitamins won’t fix a lousy diet or lifestyle. They do not neutralize fat, salt or sugar. They do not provide the nutrients and fiber found in fresh fruit and vegetables.

-If some vitamins are good, more are not better. Fat-soluble vitamins such as Vitamin A, D, E, and K can accumulate in the body and become toxic at high levels of consumption.

-Vitamins alone will not keep you healthy. It takes good genes, exercise, diet, avoiding poor habits and lots of luck.

-Science has not proven otherwise: a good balanced generic multivitamin will do just fine. You can add calcium, Vitamin D, iron, or other supplements as you and your doctor decide. I do not recommend that you spend a fortune on designer vitamins.

Good health to you all.

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Organic Food

Saturday, May 30th, 2009

Organic or non-organic…how do you choose? What is organic, and is it worth the extra money? Is it safer, more healthful than “regular” food? Let’s take a look at these questions.

Organic foods are grown and processed according to certain production standards. They are grown without the use of conventional pesticides, artificial fertilizers, human waste or sewage sludge, or genetic modification, and they are processed without ionizing radiation or food additives. Livestock are raised without antibiotics and growth hormone. Organic food production is highly regulated, and producers must obtain certification in order to market food as organic.

Historically, organic food was produced on small family farms, which is why organic food was once found only in small stores or farmers’ markets. Since the early 1990’s, however, organic food production has experienced steady growth. In 2008, organic food represents 1-2% of food sales worldwide, and is projected to represent a much more significant percentage of total food sales in the future.

Many organic farming advocates question whether conventional farming is harmful to the environment. Scientific consensus on environmental impact is mixed. Organic farming certainly does leave fewer synthetic pesticides behind, and sustains a more diverse and healthier ecosystem for plants, animals and insects. However, it also uses more land then does conventional farming, and can potentially destroy a greater volume of rainforest.

Are organically grown foods more healthful than conventionally grown foods? Many studies have been conducted on pesticides and their potential harmful effects. One key argument for purchasing organic food has been the simple fact that organic foods contain less pesticide and pesticide residue; they generally contains only about one third the amount of pesticide of conventionally grown food (organic farming allows for certain plant pesticides, but no synthetic pesticides). However, the federal government sets strict standards for allowable amounts of pesticide residue, and legitimate conventional foods fall well below those levels. Needless to say, there is still ample controversy over the safety of certain pesticides. Studies continue to be conducted on this critical matter.

Do organic foods provide greater nutrition than conventionally grown foods? The Soil Association conducted a study to compare the vitamin and mineral content of organic foods vs. non-organic foods. The organic foods won out with higher levels of all 21 of the examined nutrients. The largest study to date of organic food was completed in 2007 and found that organic food had 40% more antioxidants than conventionally grown food.

Perhaps the most powerful reason for consumers to favor conventionally grown food over organic is simply cost. Organic foods typically cost 10% to 50% more than similar conventionally produced products and up to 100% more for organic meat and dairy products. This alone becomes a prohibitive barrier for most of us, especially in time of economic recession.

I can’t conclude without adding my mother’s memorable words regarding the nourishing yet non-organic diet of my own childhood: “I was raised on this food, and turned out just fine”! I will leave to you the task of working through the cost vs. benefit analysis regarding organic food. Remember to eat a balanced and wholesome diet, whether organic or not.

Good health to you all.

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