As many of you know, I have a business selling, among other things, dietary supplements. So it may surprise you to know that I am a big fan of increased regulation of the industry by the FDA. Nearly 70%% of Americans take one or more supplements at least once a week and, while most people assume that they are safe, there are plenty of reasons to be concerned.
For one thing the FDA does not do - or even require - comprehensive testing of dietary supplements. Not for effectiveness, and not for safety. Instead they rely on the manufacturer to self-report any problems after the fact. Independent tests consistently reveal variances of -50% to +500% between the nutrition labeling and actual content of various supplements. Sometimes this is harmless - other than not giving you what you paid for. Other times it can cause serious health issues or even death. Just ask Gary Null, a vendor hospitalized for taking his own product.
Other than wildly inaccurate doses of what you want in your supplement, you are often likely to find things there that you don't want there at all. Traces of prescription pharmaceuticals (the FDA will act on this if and when they find out about it) or other unhealthy ingredients or contaminants. In a 2019 Consumer Reports study of echinacea and tumeric supplements, more than a third were found to have elevated levels of lead.
Congress is currently working (at its usual snail's pace) on legislation that would increase funding for the FDA to provide better oversight of supplement products. In the meantime, it is up to you to protect yourself. There are plenty of reputable companies manufacturing accurately labeled, safely produced supplement products. These are not necessarily the cheapest bottles on the shelf because quality and testing costs money.
If you do decide to supplement (I do every day) invest a little time up front to investigate the company you are thinking of purchasing from. How long have they been in business? Do they have a history of complaints or enforcement issues? Do they make their own products at their own facilities, or job shop it out to a mass producer? How did they perform in their last FDA GMP audit (an inspection of their facilities and manufacturing processes). Google makes all this pretty easy. Gary Null would approve.
07 February 2020
05 February 2020
Fast Food Chains Fail on Antibiotic Laced Meats
Nearly all fast food chains are serving beef from animals raised with antibiotics, according to Consumer Reports "Chain Reaction Report 2019". Of the 25 chains named in the report fifteen earned a grade of F for not even having a policy on using beef from antibiotic-treated animals - let alone not serving it. Only 2 chains earned an A for using only beef raised without the drugs.
The chains did a little better where poultry is concerned, with 13 of them having "responsible" antibiotic policies in place for chicken.
For the complete list of chains and the grades they received, go to USPIRG.org.
Why does this even matter?
By now you have certainly heard about the problem of antibiotic resistant bacteria. Each year over 3 million Americans become infected with an antibiotic resistant bacteria, mostly after undergoing a hospital procedure, and 48,000 of them die.
Antibiotics save human and animal lives, but when they are used, they can contribute to the development of resistance. Animals get sick, just like people, and treatment should not be delayed or avoided for sick animals. But when animals are given antibiotics for growth promotion or increased feed efficiency, bacteria are exposed to low doses of these drugs over a long period of time. This is inappropriate antibiotic use and can lead to the development of resistant bacteria.
The World Health Organization describes the rise of resistant bacteria as "one of the biggest threats to global health, food security, and development today". Antibiotic resistance is rising to dangerously high levels in all parts of the world. New resistance mechanisms are emerging and spreading globally, threatening our ability to treat common infectious diseases. A growing list of infections – such as pneumonia, tuberculosis, blood poisoning, gonorrhoea, and foodborne diseases – are becoming harder, and sometimes impossible, to treat as antibiotics become less effective.
Without urgent action, we are heading for a post-antibiotic era, in which common infections and minor injuries can once again kill, and where even minor surgery cannot be performed because the risk of infection is simply too high.
That seems like a high price to pay for meat that is neither tastier nor more nutritious than that from responsibly raised animals. Given their huge economic influence on meat producers, fast food chains can be a big part of either the problem or the solution. Let them know which you prefer.
The chains did a little better where poultry is concerned, with 13 of them having "responsible" antibiotic policies in place for chicken.
For the complete list of chains and the grades they received, go to USPIRG.org.
Why does this even matter?
By now you have certainly heard about the problem of antibiotic resistant bacteria. Each year over 3 million Americans become infected with an antibiotic resistant bacteria, mostly after undergoing a hospital procedure, and 48,000 of them die.
Antibiotics save human and animal lives, but when they are used, they can contribute to the development of resistance. Animals get sick, just like people, and treatment should not be delayed or avoided for sick animals. But when animals are given antibiotics for growth promotion or increased feed efficiency, bacteria are exposed to low doses of these drugs over a long period of time. This is inappropriate antibiotic use and can lead to the development of resistant bacteria.
The World Health Organization describes the rise of resistant bacteria as "one of the biggest threats to global health, food security, and development today". Antibiotic resistance is rising to dangerously high levels in all parts of the world. New resistance mechanisms are emerging and spreading globally, threatening our ability to treat common infectious diseases. A growing list of infections – such as pneumonia, tuberculosis, blood poisoning, gonorrhoea, and foodborne diseases – are becoming harder, and sometimes impossible, to treat as antibiotics become less effective.
Without urgent action, we are heading for a post-antibiotic era, in which common infections and minor injuries can once again kill, and where even minor surgery cannot be performed because the risk of infection is simply too high.
That seems like a high price to pay for meat that is neither tastier nor more nutritious than that from responsibly raised animals. Given their huge economic influence on meat producers, fast food chains can be a big part of either the problem or the solution. Let them know which you prefer.
10 January 2020
Five Common Foods that Boost Brain Health
As we age, food can have a powerfully beneficial effect on our mental sharpness and risk for various degenerative diseases of the brain. This is not to say that sending in $29.99 for that 50%-off bottle of Braino Supplements you saw on TV last night is going to do you much good. But many foods do contain specific compounds that are proven to benefit the aging brain.
Here are five common foods that make the list.
1. Blueberries. All berries are beneficial but blueberries are especially rich in flavenoids. Besides giving blueberries their deep color, they are powerful antioxidants that help reduce oxidative stress. A serving is 1/2 cup.
2. Egg Yolks. Egg yolks are a rich source of choline. Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance. Studies link increased choline intake to improved cognitive function and memory. A serving is 1 egg.
3. Olive Oil. Although the exact mechanism is still unclear, olive oil may safeguard memory and reduce the formation of some Altzheimer's markers. And hey, olive oil has so many other health benefits, why not? A serving is 1 tablespoon.
4. Salmon. The omega-3 fatty acids that salmon has in abundance are essential for brain health. They help reduce inflammation and oxidative stress as well as limiting age-related brain shrinkage. Serving size - 4 ounces.
5. Walnuts. Walnuts are high in alpha-linolenic acid (ALA), a plant based omega-3. A 2017 study links ALA to an improved ability to solve unfamiliar puzzles and problems. They are also high in vitamin E which is protective to brain cells. A serving is about 14 halves.
These are super-easy foods to add to your diet with no real downside. Why not do so and be able to annoy your grandkids for years to come?
Here are five common foods that make the list.
1. Blueberries. All berries are beneficial but blueberries are especially rich in flavenoids. Besides giving blueberries their deep color, they are powerful antioxidants that help reduce oxidative stress. A serving is 1/2 cup.
2. Egg Yolks. Egg yolks are a rich source of choline. Choline is involved in many different processes, such as cell structure and messaging, fat transport and metabolism, DNA synthesis and nervous system maintenance. Studies link increased choline intake to improved cognitive function and memory. A serving is 1 egg.
3. Olive Oil. Although the exact mechanism is still unclear, olive oil may safeguard memory and reduce the formation of some Altzheimer's markers. And hey, olive oil has so many other health benefits, why not? A serving is 1 tablespoon.
4. Salmon. The omega-3 fatty acids that salmon has in abundance are essential for brain health. They help reduce inflammation and oxidative stress as well as limiting age-related brain shrinkage. Serving size - 4 ounces.
5. Walnuts. Walnuts are high in alpha-linolenic acid (ALA), a plant based omega-3. A 2017 study links ALA to an improved ability to solve unfamiliar puzzles and problems. They are also high in vitamin E which is protective to brain cells. A serving is about 14 halves.
These are super-easy foods to add to your diet with no real downside. Why not do so and be able to annoy your grandkids for years to come?
08 January 2020
Tastey Tofu??
Tofu tends to be one of those things that people either love or hate, often more through reputation than experience. It is made using a process very similar to that used to produce cottage cheese, although tofu is made from soy milk rather than dairy milk. Taste-wise, tofu hardly has any. It has a soft, sometimes mushy texture that does not endear it to some people.
Nutritionally, tofu is high in protein and - unusual for a plant-based food - is complete. This means that it contains 100% of the essential amino acids your body requires. It is very low in calories and may be beneficial in lowering the risk of heart disease, diabetes and certain cancers. It is low in fat and carbohydrates and contains a wide variety of beneficial minerals and vitamins.
Good as it is, it is of course not perfect. It includes some substances (antinutrients) that can inhibit the absorption of certain helpful nutrients. it is a soy product, so depending which side of the Soy or Not Soy debate you are on that may be a factor. However all recent studies done in the US, Europe and Asia have concluded that soy and soy isoflavones pose no concerns for thyroid function or breast and uterine cancers.
Still, for all that, if it doesn't taste good its a hard sell. So here is a quick and easy recipe for tofu that is a little different from what you may be expecting. It is quite hot/spicy (you can adjust that to suit your taste), crispy and very easy to prepare. It works well as an entree, a side dish or finger food..
BAKED SRIRACHA TOFU
Ingredients
1 block (about 350g) of extra-firm tofu.
Olive oil.
Light/Low sodium soy sauce.
Sriracha seasoning.
Instructions
1. Set the tofu on a cutting board or countertop on a thick layer of paper towels. Set another layer of paper towels on top of the tofu and cover it with a heavy pan or cutting board. Leave for about 20 minutes. This will remove a lot of the remaining water from the tofu and make it even firmer.
2. Preheat the oven to 425 degrees.
3. Slice the tofu into 3/4-inch cubes. You can vary the size somewhat but too small and they dry out. I've found 3/4" works well.
4. Put the tofu cubes in a large mixing bowl and add 1 Tbsp of olive oil, 2 Tbsp of soy sauce and 2 Tbsp of the sriracha. This is going to make it pretty spicy hot, so feel free to use less sriracha if you prefer.
5. Toss the tofu in the seasoning mixture to coat and spread the cubes out on a baking sheet.
6. Bake for 10 minutes, then remove from the oven and flip the cubes over. Bake for another 12 minutes. Once the tofu is crispy on the outside, its done.
Tofu is high in protein so this can be a main course served with rice and or oriental vegetables. It also make a unique appetizer. Leftovers can be refrigerated and eaten cold.
Give it a try.
Nutritionally, tofu is high in protein and - unusual for a plant-based food - is complete. This means that it contains 100% of the essential amino acids your body requires. It is very low in calories and may be beneficial in lowering the risk of heart disease, diabetes and certain cancers. It is low in fat and carbohydrates and contains a wide variety of beneficial minerals and vitamins.
Good as it is, it is of course not perfect. It includes some substances (antinutrients) that can inhibit the absorption of certain helpful nutrients. it is a soy product, so depending which side of the Soy or Not Soy debate you are on that may be a factor. However all recent studies done in the US, Europe and Asia have concluded that soy and soy isoflavones pose no concerns for thyroid function or breast and uterine cancers.
Still, for all that, if it doesn't taste good its a hard sell. So here is a quick and easy recipe for tofu that is a little different from what you may be expecting. It is quite hot/spicy (you can adjust that to suit your taste), crispy and very easy to prepare. It works well as an entree, a side dish or finger food..
BAKED SRIRACHA TOFU
Ingredients
1 block (about 350g) of extra-firm tofu.
Olive oil.
Light/Low sodium soy sauce.
Sriracha seasoning.
Instructions
1. Set the tofu on a cutting board or countertop on a thick layer of paper towels. Set another layer of paper towels on top of the tofu and cover it with a heavy pan or cutting board. Leave for about 20 minutes. This will remove a lot of the remaining water from the tofu and make it even firmer.
2. Preheat the oven to 425 degrees.
3. Slice the tofu into 3/4-inch cubes. You can vary the size somewhat but too small and they dry out. I've found 3/4" works well.
4. Put the tofu cubes in a large mixing bowl and add 1 Tbsp of olive oil, 2 Tbsp of soy sauce and 2 Tbsp of the sriracha. This is going to make it pretty spicy hot, so feel free to use less sriracha if you prefer.
5. Toss the tofu in the seasoning mixture to coat and spread the cubes out on a baking sheet.
6. Bake for 10 minutes, then remove from the oven and flip the cubes over. Bake for another 12 minutes. Once the tofu is crispy on the outside, its done.
Tofu is high in protein so this can be a main course served with rice and or oriental vegetables. It also make a unique appetizer. Leftovers can be refrigerated and eaten cold.
Give it a try.
11 December 2019
The Scoop on Holiday Weight Gain
The standard wisdom is that "studies show" the average American gains 5 pounds between Thanksgiving and New Year's Day. The good news is that the standard wisdom is wrong and actual studies (as published in 2016 in the New England Journal of Medicine) conclude that the actual weight gain is about 2 pounds.
The bad news is that those 2 pounds tend to stick around and add up year after year.
Still, two pounds comes to about 7,000 calories. (Its actually a bit more complicated than that, but when talking about a few pounds over the short term its a good rule of thumb.) That may sound like a lot but it really isn't. If you consider the number of calories in those holiday cookies, the Thanksgiving meal or the Christmas Party buffet you will find it pretty easy to cut back enough to hold the (waist)line on gaining weight. Do it over several weeks and you probably will not even notice. You can probably do it just by cutting out a few drinks.
So there is no need make yourself miserable being a diet fanatic while everyone else in the country is celebrating. Go ahead and enjoy. Just be a little more mindful about it.
The bad news is that those 2 pounds tend to stick around and add up year after year.
Still, two pounds comes to about 7,000 calories. (Its actually a bit more complicated than that, but when talking about a few pounds over the short term its a good rule of thumb.) That may sound like a lot but it really isn't. If you consider the number of calories in those holiday cookies, the Thanksgiving meal or the Christmas Party buffet you will find it pretty easy to cut back enough to hold the (waist)line on gaining weight. Do it over several weeks and you probably will not even notice. You can probably do it just by cutting out a few drinks.
So there is no need make yourself miserable being a diet fanatic while everyone else in the country is celebrating. Go ahead and enjoy. Just be a little more mindful about it.
06 December 2019
Flower Power
Flowers beautify our homes and our tables and are the go to gift for apologies and Valentine's Day. But did you know that a great many of the flowers that fill our vases are not only edible but highly nutritious and even tasty? Come one admit it. You didn't.
Marigold petals cooking into an omelette or quiche will give it a tangy, citrusy flavor. Many people say the taste is similar to saffron only milder. The flowers are a powerful anti-inflammatory so good for you as well.
Lavender flowers add a sweet flavor to foods and make a tasty tea when steeped for 5 minutes in hot water. You can use them as a replacement for rosemary in just about any recipe. Try them on a baked potato. They have strong anti-oxidant properties.
Violets have a sweet and floral taste, making them a perfect companion for everything from salads to iced drinks. Dip them in egg white and powdered sugar for a colorful topping for frosted cakes. Violets are anti-oxidants and contain high amounts of soluble fiber, helpful in lowering cholesterol.
Squash blossoms taste faintly like the squash itself. They are a great source of vitamins A and C and work well as a salad topper. If you want to bet a little more adventurous, stuff them with goat cheese and bake for a memorable side dish.
If you would like to take a deeper dive and explore some of the many flower varieties that are both tasty and nutritious, here is a good place to get started:
Marigold petals cooking into an omelette or quiche will give it a tangy, citrusy flavor. Many people say the taste is similar to saffron only milder. The flowers are a powerful anti-inflammatory so good for you as well.
Lavender flowers add a sweet flavor to foods and make a tasty tea when steeped for 5 minutes in hot water. You can use them as a replacement for rosemary in just about any recipe. Try them on a baked potato. They have strong anti-oxidant properties.
Violets have a sweet and floral taste, making them a perfect companion for everything from salads to iced drinks. Dip them in egg white and powdered sugar for a colorful topping for frosted cakes. Violets are anti-oxidants and contain high amounts of soluble fiber, helpful in lowering cholesterol.
Squash blossoms taste faintly like the squash itself. They are a great source of vitamins A and C and work well as a salad topper. If you want to bet a little more adventurous, stuff them with goat cheese and bake for a memorable side dish.
If you would like to take a deeper dive and explore some of the many flower varieties that are both tasty and nutritious, here is a good place to get started:
40+ Edible Flowers
Flowers! They're not just for Valentine's Day any more.
05 December 2019
Cheesecake Factory Wins 21st Extreme Eating Award
The Center for Science in the Public Interest (CSPI) has awarded its not-so-coveted Extreme Eating Award to the Cheescake Factory for its Cinnamon Roll Pancakes. Cheesecake Factory is no stranger to the honor, having previously won the award 20 times. With 2/3 of Americans either overweight or obese, its great to have businesses doing what they can to move the numbers - albeit in the wrong direction.
If you often eat 11 Krispy Kreme Original Glazed Doughnuts at one sitting, then the Cinnamon Roll Pancakes may be something you want to check out. They are nutritionally equivalent. You do have to admire a company that can create a brunch item containing a whole day's worth of calories (2,040), two and a half days supply of saturated fat (51g), more than a day's worth of sodium (2,950mg) and (wait for it!) a three day supply of added sugar (137g).
Is it any wonder that restaurant chains so adamantly oppose showing nutritional information on their menus?
If you often eat 11 Krispy Kreme Original Glazed Doughnuts at one sitting, then the Cinnamon Roll Pancakes may be something you want to check out. They are nutritionally equivalent. You do have to admire a company that can create a brunch item containing a whole day's worth of calories (2,040), two and a half days supply of saturated fat (51g), more than a day's worth of sodium (2,950mg) and (wait for it!) a three day supply of added sugar (137g).
Is it any wonder that restaurant chains so adamantly oppose showing nutritional information on their menus?
Subscribe to:
Posts (Atom)
