Week of Sept 8: PRODUCT REVIEW

Beanfields Bean and Rice Chips: Nacho

Taste: Great tasting. You would never know these chips are made of beans. It totally tastes like legitimate Nacho flavor without any dairy, so for those dairy-intolerant or allergic, this is the real deal. I'm sold and have already purchase a number of the other flavors.

GRADE: 9.1/10


Nutrition:    Good: Non-GMO, gluten free, vegan, and corn-free , and yet with a respectable amount of fiber and complete protein. That's better than 95% of the chips out there, easy.
 Okay:  Many may recognize some of the ingredients, but many of them are unfamiliar. Replacing the safflower and sunflower oil with avocado oil or grapeseed oil would allow it to have a much better fat profile. 
 Bad:  A little too many ingredients for my liking. Plus, many of them are not familiar ones. Lactic acid? Like the stuff that builds up when you work out too much? (used as a flavor enhancer) Annato? (It's is the extract of the achiote tree, used for color and flavor- rarely some people have had allergies or intolerances). If you like this brand of chips and want the healthiest one, get the unsalted flavor. It has only 5 ingredients, all recognizable)

GRADE:7.6/10


Price: $3-3.50.at Whole foods or Bel Air for a 6 ounce bag. Yeah, it might be more expensive than other chips, but not significantly so. 

GRADE: 8.2/10 


All the other flavors:    http://www.beanfieldssnacks.com/OurSnacks.html 

PICTURE of the WEEK:  Week of Sept 1


Not so Fast!
To lose fat, eat less fat right? Wrong. What? The picture on the left from UCSF professor Dr. Lustig, shows how the percentage of calories from fat has decreased over time, and yet our obesity rate has not decreased, but gone steadily upward.  Granted, this graphic does not address total caloric intake increasing over time, but it begs the question " Could fat have been wrongly accused all this time?"

An NY Times article that just happened to come out yesterday touches on this subject.
http://www.nytimes.com/2014/09/02/health/low-carb-vs-low-fat-diet.html

Week of August 25: HEALTH BITE 

TREATING FUNCTIONALLY:

This week, I want to introduce you an approach to medicine that I'm passionate about:  It's called functional medicine, and to describe it, I'm going to use the graphic on the left.

It is one of my favorite graphics in medicine.
The branches are a reflection of how we treat patients now, and how fragmented patient care has become. Do you have acne? Oh, go see a dermatologist. Digestive issues? See the gastroenterologist. Something going in your heart? Oh I'll pass you on to the cardiologist. The problem is, these specialties often see you in terms of that organ system in isolation. But we're not just hearts, skin, or intestines are we?  No, we're a combo of all these and more. What if the skin problem is due to your digestion? Or the heart issue from something with your teeth? We need practitioners that see the bigger picture. Now look at the root of the tree on the graphic. Most signs and symptoms one experiences are a dysfunction of at least one of the roots: sleep, exercise, nutrition, stress, relationships, trauma, microbes, and environmental toxins. When was the last time your provider asked you how your relationships were? Or what kind of toxins you may have been recently exposed to?
If you or a loved one want feel like there must be something deeper to your medical condition than what what you've been told, or you would like to spend more time exploring the root of your medical conditions, I encourage you to find someone that has the time and skills that can treat you with a functional approach. After all, the "pill for the ill" approach is "branch" medicine and functional medicine is "root" medicine.

RESOURCE to find a functional practitioner: Click HERE

NUTRITION BITE: WEEK of 8/19/14

 An Ode to Food
 After talking about vitamins so much the last few weeks, I thought I’d give a shout out to the best source of vitamins/minerals: food. Yes, our soils (and as a result, the food it's grown on) are depleted of nutrients. Yes, food is harvested way too early before it's even ripe. Yes, food is often sprayed with pesticides. And yes, it's practically impossible nowadays to get your optimum nutrition by food alone. So having said all that, why is food sources of nutrients better? Let’s put it this way: why are oranges healthy for you? Vitamin C? Great, but let me ask this: Is an orange strictly a ball of Vitamin C? Absolutely not! It has hundreds, even thousands of other phytochemicals (plant chemicals), that work synergistically with the Vitamin C and with each other. That's how God made it. How silly to think we think we can simply boil down foods in our minds the primary one or two "supernutrients" and by putting those nutrients in a capsule, essentially elevate it so being equivalent to eating the food itself? 
So, the summary is this: use supplements as needed, but remember: food first!  

WEEK of AUGUST 12: NUTRITION BITE

Vitamins/ minerals: part 4:

Definition of 100%-= ALL, COMPLETE, TOTAL.
So, when I eat that one serving of Total cereal that promises me 100% of multiple vitamins, I'm good for the day right? Or if I take a multivitamin like the one in the picture on the left, I'm ALL okay, right? Sorry, try again. 

You should know a few things about the Recommended Dietary Allowances (RDA). The levels were determined years ago for the amount needed to prevent deficiency, NOT optimal health. Did you get that? So the RDA of Vitamin D3 may be set at 400-800 IU per day, but the optimal amount may be 2000-5000 IU daily for some people. Not only this, the RDA is supposed to be the amount needed to capture the required needs of 97.5% of the population (that's 2 standard deviations for you nerds out there). What if you’re in that other 2.5%? You may be deficient. To be fair, you may be on the other end, where the RDA is more than enough, or even too much, but that would be extremely rare (like those with certain genetic conditions). Finally, remember the other things I have already mentioned in previous entries: Is it a good quality brand? Are you getting the vitamin in the best form?
What about other confounding factors? Considering these things, you very well may need higher amounts of certain nutrients, often a lot more.  Bottom line: Use the RDA as the absolute minimum you need of any vitamin/mineral (which sadly, many American’s don’t even meet the RDA of many vitamins/minerals), and talk to a qualified dietitian/nutritionist you trust on what you need more of based on your medical conditions.

Week of August 4: NUTRITION BITE

Vitamins/ minerals: part 3

 Before you panic at the picture on the left, I promise you there will be no chemistry lesson here! Breathe... Ok.
So there you are in the supermarket looking at two bottles of vitamins. Both have the same amount of B12, folate, or Vitamin D. Why is one so much more expensive than the other? One reason (among many) could be the form of the vitamin that you’re getting. Let's just look at a few examples.

   B12: methylcobalamin vs. cyanocobalamin. Cyano, as in cyanide, is one of the breakdown products when you take the cyanocobalamin form of B12. (although toxicity is unlikely). But it's so much cheaper to make the cyano form, which is what most B12s on the shelf will be.  But if possible, get the methylcobalamin form of B12. As a general rule, methyl-forms of vitamins are always better for the body.
   B9: L-methyl folate vs. folic acid. What did I just say about methylated vitamins? Up to 50% of the population have some difficulty converting folic acid to the active form that your body can use simply due to their genetics (If you’re interested: it’s called a SNP- single nucleotide polymorphism named MTHFR). Of course, this info on folate is of note if you're pregnant or know someone that is, since they're probably taking a prenatal vitamin with folic acid. 
  Vitamin D : D3 over D2. Remember what I said when I featured Vitamin D?  Click HERE for a reminder.
  Vitamin K: K2 vs. K1 vs. K3. K2 has been the form shown to be helpful in bone health, and the form that prevents of calcification of arteries. K3 has been shown to be toxic at higher doses, so I wouldn't recommend that form. K1 is the form that you get from plants, which is fine, but is not the form you’re looking for if you’re wanting the bone-building benefits.

 I could go on, but I think my point is made: Vitamin ___ on two bottles may be entirely different entities. Truly, there’s more than meets the eye when comparing vitamins. 

PICTURE of the WEEK:  Week of July 29


As Hippocrates once famously said, "Let thy food be thy medicine and medicine be thy food".

NUTRITION BITE: Week of July 28

Vitamins/ minerals: part 2

 So you’ve decided you want to take a multivitamin. Just pick one off the shelf right? The one on sale? Before you do that, you should know about one law: The Dietary Supplement 
Health and Education Act of 1994 (DSHEA). Under this law, it allowed supplement companies to not require FDA approval before marketing their supplements. As you can imagine, the market for supplements exploded, which wouldn't be a problem per se, but the number of fake, dangerous, useless supplements multiplied. What do I mean? There have been multiple studies showing many brands on any supermarket shelf have little to NONE of the purported ingredients in them, and occasionally some have too much. Some have batches that are inconsistent from pill to pill. Many have contaminants and fillers in them. What's the potential result? At the best, you potentially buying placebos, and at the worst, you buying pills that are actually harmful to you (all the while you believing you are doing your body good taking them.)

So, how do you find a good vitamin/mineral/supplement? One way is looking for the USP and NSF certification on the bottle. You can be more confident that they've been tested to contain what they claim to contain and don't contain what's not supposed to be there. Also look for other reputable 3^rd party certifications. If you are super serious about quality, you could even research the manufacturing methods and quality control procedures of the companies producing the supplements.

Just a few companies that I trust include Apex, Thorne, Standard Process, Pure Encapsulations, Metagenics and Xymogen. (some of these you can only get through a doc’s office).
Now you know, think: Could it be that previous supplement didn't work or made you sick because it didn't even contain the supposed ingredient, or maybe it contained contaminants? Hmmm, food for thought.

WEEK OF JULY 21: Nutrition Bite 

Vitamins/minerals: part 1

 Do you need a multivitamin? The answer is... most likely not. Yes, our soils are not as replete with minerals as they were 50 years ago, and so the nutrient content of our foods have decreased noticeably. Also, if you have certain medical conditions, you need higher levels of a number of nutrients. Are you on medications? Many medications deplete your body of vitamins/minerals. Are you exposed to toxins? Um, yeah, unless you live in a bubble. Do you have a genetic susceptibility to not being able to use vitamins/ minerals? Many people do. At this point, it sure sounds like everyone needs a multi doesn’t it? Well, hold on, I've only established that all of us need to work harder to get SOME of the nutrients our bodies need.  Here's the thing about multis: They are not regulated by the FDA, so they may not have what they claim on the label. Second, remember my post from last week? By trying to get all your nutrients in one multi, sometimes there is competition between nutrients in the multi for absorption. You may also get too much of certain vitamins/minerals, and not enough of others. So how can you know what exactly you need? A trained medical professional will be able to help you determine what you're lacking. (And yes, there are great companies out there that can do lab tests to check exactly what nutrients you’re deficient in and how much extra you need.)

Well, that's a lot to swallow. Every sentence in this post thus far is easily a topic of its own, and future entries will address some of these more in detail. The conclusion is this: a multivitamin is a shotgun approach that may not be the ideal way to get all that you need. It is often better to supplement individual nutrients depending on your personal needs. And of course, always eat a healthy diet heavy in colorful fruits/vegetables, and you’ll be less likely to be deficient in a number of nutrients.

Week of July 14: PICTURE OF THE WEEK

 What if I told you I ate 4 slices of toast for breakfast. You would probably think I were a glutton. But that's actually what eating a New York Bagel today is equivalent to. But it wasn't always this way. An example of how portion sizes have changed over the years...

Study on plate and utensil size on portions by Dr. Jim Painter:
https://www.youtube.com/watch?v=pPQdz4Gfrm8      
(interesting studies by a hilarious guy [I've heard him speak], although I strongly disagree that you can be healthy by simply controlling portions with little regard to what you're eating, but more on that in the future :))

Week of July 14 : NUTRITION BITE

Vitamin/minerals: intro

Today , I'm going to start a 4 part series on vitamins/minerals. Let me start off with 2 concepts:

Synergy: The concept that two substances work better together, even beyond the additive affect of each one individually.
Antagonism: the concept that two substances inhibit one another.

These 2 concepts apply to vitamins.

 Synergy: To prevent osteoporosis, you not only need calcium, but also Vitamin D, K, omega 3s, and minerals such as magnesium, and Zinc. To help you better utilize iron that you eat, take Vitamin C with it. When supporting your thyroid with iodine, make sure you have enough zinc and selenium.
Antagonism: Oxalic acid in certain vegetables and teas can bind both iron and calcium. Too much copper antagonizes Zinc. Calcium can inhibit iron absorption.

So you see, everything is connected in nature and in balance, and vitamin or minerals are no exception. So next time you reach for that supplement, know certain other nutrients taken at the same time may impair or enhance its absorption. 

JULY: NUTRIENT OF THE MONTH

Probiotics:

WHAT: probiotics: pro: "for"  BIOtics: "life" so probiotics  = "for life"

WHY:  Our bodies have 10 times more bacteria than human cells and a lot of them reside in our intestines. Not only this, 70-80% of our immune system is in our intestines so good bacteria in gut = stronger immune system . Scientists have found that if your gut bacteria are predominantly bad bacteria, you will have a harder time losing weight, be more tired/depressed, and have more digestive issues.

HOW:
   FOOD: Most people immediately think of yogurt. I personally don't think it has a high enough amount of cultures, but it's better than nothing. (Plus, many people are intolerant/allergic to dairy.) Fermented foods like natto, kombucha, miso, tempeh, and sauerkraut have a lot of good cultures.  Then there are what is called PRE-biotic foods, (which are often forms of soluble fiber) and they help feed the probiotics so that they work better.

 PILLS: There are countless brands out there, and you'll have to find which one works best for you. Look at 1) the species it has (bifidobacteria and lactobacillus strains are often great)
2) how much bacteria is in each capsule (measured in CFUs). The lower ones have less than a billion, which may not be enough. Some people with more digestive issues may need to get a higher dose of 15-50 billion CFUs [colony forming units].
3)Look at the expiration date: the cultures decrease as time goes by.
4) Whether or not it needs refrigeration: Some brands need to be refrigerated.

WHEN: Definitely take after a course of antibiotics since not only do antibiotics kill the bad bacteria ("anti" BIOtics- "life) causing your infection, but a lot of your good bacteria as well. You could take the probiotics during the antibiotic course, but just wait at least a few hours after taking the antibiotic pills so you don't negate the effect of the probiotics. It is also helpful when traveling, to minimize/prevent traveler's diarrhea.

FURTHER REFERENCES:

http://www.medscape.com/features/slideshow/probiotics   - slideshow on probiotics

http://www.npr.org/blogs/health/2013/11/01/242361826/exploring-the-invisible-universe-that-lives-on-us-and-in-us         - Great short animation

Week of JULY 7: PICTURE OF THE WEEK

CREDIT: Originally from a skit by comedian Randy Chesnut

Drugs to treat side effects of other drugs
As noted yesterday, drugs are wonderful things that have saved countless lives, but they have also claimed countless lives as well. There are a number of sources that show deaths from CORRECTLY prescribed medications are in the top 5 causes of death for Americans. Lesson: manage your lifestyle now so you will be less likely to need them later on (an ounce of prevention is worth a pound of cure). Ask for and look into alternative treatments to medications when feasible (and after medical consultation with your doc), When you do take medications, use them judiciously, for only as long as needed.

Week of June 7: HEALTH BITE

Pop quiz!

How does one treat 1) heartburn?  2) High cholesterol? 3) ADHD?

 How many of you thought Prilosec, Zantac or some other antacid for the heartburn?  Who thought Lipitor, Crestor, or another statin for cholesterol? Anyone immediately think Adderall, Ritalin or another stimulant for the ADHD?
 

I wouldn't be surprised. Unfortunately, do we realize how many of us have fallen into the “pill for the ill” approach to treating disease? When penicillin was first discovered last century, it seemed like we had found the "magic bullet" to eradicating infectious disease. The problem is this "pill for the ill" approach rapidly expanded into psychiatry and health conditions in general, so that the immediate thought for both practitioners and patients alike is "What pill do I need to get rid of/cure me of  ____ ?"

The truth is this: medications are great for resolving acute infections. You have pneumonia, a urinary tract infection, and you get some antibiotics and voila, done. The problem is, this our medical system has fallen into treating chronic disease that way. I'm sorry, but high cholesterol is not a Lipitor deficiency, nor ADHD a Ritalin deficiency. Granted, there are appropriate times for meds for chronic conditions, but my point is that most docs and practitioners are unfortunately now doing what the picture above shows: addressing the symptom, but not the root cause. I'll be posting more on this topic in the following weeks, but hope this was food for thought, so that the next time you or a loved one deals with a long-standing medical problem, ask "What is at the root of this?" 

Week of June 30: PRODUCT REVIEW

Living Harvest Hempmilk

For those unfamiliar with hempmilk, it's milk made from seeds of the marijuana plant, but hold on, keep reading. It's impossible to get high off of it, since it has miniscule amounts of THC (the psychoactive part of marijuana) and as you'll read, pretty good in taste and nutrition.

Taste: The taste of hemp milk is distinct and hard to describe. It is nutty, thick, and creamy, and in my opinion, pretty tasty. Thicker than rice milk or almond milk, and a stronger flavor than soy milk, it's what I often like to pair my cereal with.

Grade: 8.1/10


Nutrition:  
 Good: Non-GMO. Hemp has a balanced Omega 6: to Omega 3 ratio of 3:1. Has 10 essential amino acids for protein. Great choice for those wanting a milk that is gluten free, soy free, dairy free, vegan or nut free (essentially very low allergy potential)
Okay: Has added brown rice syrup and evaporated cane juice for sweetener, which sounds nicer than "sugar", but the truth is it's still sugar. Thankfully, a serving only has 6 grams. The omega 3 source is mostly ALA, which is still good, but inferior to the DHA/EPA found in fish oil.
Bad: This has the controversial ingredient carageenan, which has been shown in various studies to cause gastrointestional issues in animals and humans. However, I have to say, on the company's website, it seems like they've taken this ingredient out, so this may be a non-issue.

Grade: 8.5/10

Price:
 $3.99-$4.59 at Bel Air, Safeway, Whole Foods

At this price for 32 fluid ounces, it is clearly more expensive than other milk alternatives. I see it as an occasional treat when I feel like changing up my almond or rice milk.

Grade: 6.9/10

Company website:  http://livingharvest.com/

They have other hemp milk flavors, and other hemp products including hemp tofu and hemp frozen desserts

WEEK of June 30: PICTURE OF THE WEEK

Feast for the Eyes

  In view of yesterday's post, try new foods or eat variations of the ones you already eat. Eat the colors of the rainbow (And no, Skittles candy doesn't count).

Ever tried white asparagus? Red carrots? Purple tomatoes? 

Blood oranges? Romanesco broccoli? Green Zebra tomatoes? Sweet dumpling squash?

Go to a local farmer's market or co-op. I dare you, you may find a new favorite vegetable or fruit...

Week of June 30: NUTRITION BITE
               
Who's the greatest of them all?


 I often get asked, "What is the best superfood out there? For fruit, is it blueberries, acai, Mangosteen, goji, or pomegranate? For veggies is it spinach, kale, or brussel sprouts? No doubt all of these foods above are nutritional powerhouses and have had their share in the limelight. 

   But I avoid naming any one food. Why? Because behind the question, there is often an inherent assumption that as long as you eat that one stand-out food item, you'll be healthy and get all your needed antioxidants, vitamins, minerals or nutrients. The truth is, each fruit/vegetable has their own beneficial phytonutrients (“plant nutrients) and if you eat any one food (even superfood) to the exclusion of others, you'll be missing out on other important phytonutrients. This is is very the reason dietitians and nutritionists tell people to always eat the color of the rainbow and to frequently change it up and try new foods! Variety is good. Variety is needed. Now isn't that super?

Week of June 23: PRODUCT REVIEW

Kale Krunch Quite Cheezy Flavor


Taste: Delightfully tasty and addicting.  I could see myself polishing these off in one sitting. I love how it tastes cheesy without any dairy, which is a godsend for those dairy-intolerant.
Crunchy, with a hint of lemon, this one is a winner for me.

GRADE: 8.6/10


Nutrition:    Good: Organic, gluten free, soy-free, definitely not joy-free. All pronounceable ingredients. Only thing one may not recognize is "nutritional yeast", which is a form of deactivated yeast popular with vegans due to the B vitamins, minerals, and protein. Kale, as most may know, is a power food full of phytonutrients, super high in Vitamin K, potassium, Vitamin A, etc.
 Okay: For those with nut allergies, watch out.   Also, for those on blood thinners, sorry, too much Vit K. Lastly, or those problem with thyroid issues, don't overdo kale due to potential goitrogenic properties
 Bad: None noted.

GRADE:8.9/10


Price: $5.99 at Whole foods. Yikes! I even got it on sale a few times for $2.99, which is still not cheap for a mere 2.2 oz of kale chips. I would recommend most people make their own kale chips. Believe it, it's super easy.

GRADE: 3.9/10 




All the other flavors:       http://shop.kaiafoods.com/SearchResults.asp?Cat=1814

Week of 06/23/14: DECIPHERING INGREDIENTS

NATURAL and ARTIFICIAL flavors

What is that?
As is most often the case with food labels, definitions are defined by the FDA, not common usage (nor common sense for that matter).

Definition of flavor: something 'whose significant function in food is flavoring rather than nutritional.'
  Ok... This means, chicken added to a food (being high in nutritional content), would not classify as a flavor, but chicken extract, on the other hand, would be able to (since it's added in very small amounts for the flavor, and provides minimal nutritional benefit.)

Definition of NATURAL: flavors from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentaton products therof (21CFR101.22)
   That's a mouthful.   Let me simplify it: flavors originally deriving from something living. How's that? 

Definition of ARTIFICIAL: everything NOT fitting under the above definition of natural 

So natural is healthier right?
 This is the tricky part. The answer is actually no when it comes to using "natural" and "artificial" in terms of flavoring (not true elsewhere).
How would you like eating "ethyl methyl phenyl glycidate?" Sounds unnatural right? But this is the chemical name for the primary flavor of strawberries, so you eat a strawberry, you're eating that. Humans have learned to create this molecule synthetically, so you can be getting the same flavor, and indeed, the exact chemical structure, except that it never came from a strawberry. I heard it best put that the difference between natural and artificial flavorings is not identity, but original source. Also remember that the NATURAL flavors are also extracted in a lab or processing plant, not just the ARTIFICIAL ones. It's not like they squeezed some fresh strawberries into your Koolaid powder or your cereal.
One final point is that some also argue that artificial flavors may actually be safer since regulations are stricter regarding safety-testing. Hmm.

After all I have said, there's still something in me that cries "I don't care if natural and artificial are identical molecules. I rather have natural!" The truth of the matter is, if we want real healthy, we should eat real food with neither natural or flavors added to begin with. 

RESOURCES:
http://www.scientificamerican.com/article/what-is-the-difference-be-2002-07-29/
http://www.flavorfacts.org/natural-vs-artificial-what-is-the-difference/

Week of June 23: PICTURE OF THE WEEK

 I pull this list up almost every time I go to the supermarket to buy produce. Try to buy organic as much as possible, but if you can't, at the very least, buy organic from the "Dirty Dozen" list (most pesticides) and feel less worried about not getting organic from the "Clean Fifteen." (least amount of pesticides)

Source:  http://www.ewg.org/foodnews/summary.php

Week of June 23rd: NUTRITION BITE

 Define What you mean by....

 You’ve seen it. The food label that says it’s an excellent source of Vitamin __.  Ever wonder what that means? Here’s the low down.
 
“Excellent Source of”, “High” or “Rich in” = 20% or more of the recommended daily value
 
“Good source of “ “Contains” or “Provides” = 10-19% of the recommended daily value

 “Added” “Extra” “Fortified” “More” = 10% or more of the recommended daily value

Funny how I don't recall that someone scoring a mere 20% on an exam at school meant he/she did excellently. Well, at least we have the reassurance that terms like "fat free" and "calorie free" means what they say right?
Nope.
Say what?
Oh, my bad, did I burst another bubble? See the 2 links below for more details on how food companies can actually use food labeling terms. It may not be what you expect. 

RESOURCE:  1) http://www.fda.gov/food/guidanceregulation/guidancedocumentsregulatoryinformation/labelingnutrition/ucm064916.htm

2) http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4061.html

Week of JUNE 16 :   PRODUCT REVIEW

Better'n Peanut Butter

 Taste: I love peanut butter and adding it to everything. I love making Thai peanut curry. I add PB to my cereal and have even notoriously wrapped it up with seaweed and eaten it that way. That's right, I live on the dangerous side sometimes. So, when I saw this product, my first thought was that it was going to be amazing. Sadly, it was not. It just tasted fake and slightly gritty (must the peanut flour with all the other stuff). After trying it once, it sat in my fridge for about 3-6 months. Desperate one day for some nut butter, I had nothing but this, and decided to give it another try. Quickly I was reminded why I hadn't touched it in a while. Apparently people either love it or hate it. I'm in the latter camp. Perhaps you can hide it into a recipe, but I'd say for nut butter lovers, stay away from this one.

GRADE: 3.3/10

Nutrition:
 Good: low sodium, GMO free, no saturated/trans fat. Gluten free, dairy free, no preservatives
 Okay: lower in calories and fat than regular nut butter (if these things are what you want),
 Bad: too many obscure ingredients: vegetable glycerin, grain syrup? And the ever encouraging "natural colors and flavors"

  Overall: stick with the real peanut butter, or go with almond butter instead

GRADE: 4.2/10, 

Price: Around $4 at Trader Joe's. Too high to pay for something inferior to the real thing...

GRADE: 4.8/10

PRODUCT website: http://www.betternpeanutbutter.com/index.php

Week of June 16: PICTURE OF THE WEEK

   My, my, how things have dramatically changed in 20 years:

REFERENCE: http://www.cdc.gov/obesity/data/adult.html :For year by year 1985 to 2010 maps:

 Week of June 16: NUTRITION BITE 

  Treating cars better than bodies

     I put some olive oil in my car engine the other day, and some vegetable oil in it a few days later since I figured it was still “oil”. Then I thought, heck, gasoline is pretty much liquid so why don’t I just save money on gas and add water instead to my car's fuel tank?  The car should be able to handle it. 

 By this point, you should be either shaking your head in horror or snickering at my ignorance. But hold on, isn’t this the thinking many of us hold when it comes to food and our bodies? We constantly throw in “food” items that contain unnatural things such as food colorings, additives, preservatives, and other unpronounceable ingredients, thinking it’ll fuel our bodies with no major issues. "Oh our liver and kidneys will take care of it" we may think. Is it any wonder with this way of thinking, some of us are frequently run-down, moody, and sick? But you say, "Healthy food is expensive and so time consuming to prepare!" 

 Ask yourself this: "Would you rather pay more for health and vitality now, or pay for management of disease later with costly hospital bills and medications (not to mention, not feeling your best in all those years until that point)? 

  Think about it. Doesn't our bodies deserve better care than our vehicles? 

Week of June 9th: DECIPHERING INGREDIENTS

Xanthan Gum

How many times have you looked at a food label like that on the left, read the ingredient list, and wondered, "What the heck is that?" On this blog, I will regularly try to explain what some of these additives in the ingredient list are. Today, we'll start with Xanthan gum.

What is it?
  Xanthan gum (AKA E415 in Europe)  is a polysaccharide (a chain of sugars) produced by a bacteria called Xanthomonas campestris (which interestingly is the same bacteria that can cause black rot on your broccoli/cauliflower). Manufacturers throw the bacteria in a medium [commonly corn, but could also be wheat or soy], where it feeds on sugar and nutrients and voila, xanthan gum is produced.

Why is it added?1) Thickening agent (increases viscosity) -- why you see it things like salad dressing,
2) Emulsifier- keeps ingredients like oil/water from separating- again why you see it things like salad dressings, but also used for this purpose in cosmetics
3) Facilitates creamy texture- keeps ice crystals from forming in ice cream
4) Creates doughy texture- popular as a substitute for gluten in gluten-free circles because gluten usually contributes to the doughy texture

Is it safe?
Animal studies have not found any harmful effects. It just increases bowel movements (so essentially has a laxative effect.
There are not much human studies, but like the animals, it simply causes increased bowel movements and gas. It appears to be safe. There was an incident where babies got really sick from it, but this is likely due to their digestive systems being so immature it couldn't handle it.
Lastly, because Xanthan gum is cultured in a medium such as soy, corn, wheat, dairy, if you are highly sensitive to these foods, be careful. Do your research to find what medium it was cultured in. Also, it's possible the corn or soy medium used was GMO, which is never good.

Further resources: http://chriskresser.com/harmful-or-harmless-xanthan-gum
            http://blog.fooducate.com/2010/09/23/10-facts-about-xantham-gum-a-very-popular-food-additive/

 Week of JUNE 9:   PRODUCT REVIEW

INGREDIENTS: Green Peas, Vegetable Oil
(Canola, Sunflower and/or Safflower Oil), Rice, Salt,
Calicum Carbonate And Vitamin C (Ascorbyl Palmitate)

ALLERGEN INFORMATION: Harvest Snaps do not
contain gluten. Harvest Snaps are made in a facility that
also manufactures products containing wheat, milk, soy, shrimp and fish.

MANUFACTURED BY: Calbee North America, LLC., Fairfield, CA. 94534

Snapea Crisps

Taste: Growing up, my least favorite vegetable was peas. The word still conjures up disgustingly tasteless green pods that exploded horrible mush as you bit into them. Which is why it is surprising that I love these snacks. Crunchy and flavorful, I actually found myself thinking about buying another bag before I finished this one. It reminds me of a lighter version of Cheetos. This is a great snack in my book, and an easy way to sneak in veggies for those that dislike them. 

GRADE: 9.1/10

Nutrition:
 Good: 6 ingredients, all recognizable. Gluten free, GMO free, low sodium, high fiber, high potassium, high protein.
 
  Okay: sunflower and safflower oils are decent, but others such as grapeseed, avocado, olive would have been preferable
 Bad: not much to say, except that it is still a processed food. So between real peas and this, real peas are the better thing. Also these snacks are “made in a facility that also manufacturers products containing wheat, milk, soy, shrimp, and fish” so if you’re highly allergic to any of these, beware.

  Overall: for a processed snack, a good choice to me.

GRADE: 8.5/10 

Price: $1.99 at Safeway, $1.79 at Whole Foods.       Totally reasonable.

GRADE: 9.8/10,

  *Also available in Caesar, Black Pepper and Wasabi Ranch flavors: this review does not apply to those flavors. Its naughtier cousin snack is Lentil Snaps (too much additives/junk in those)
   http://harvestsnaps.com/products/snapea-crisps-lightly-salted

Week of JUNE 9:   PICTURE OF the WEEK 

Many products are controlled in the hands of a few companies:

CREDIT: http://www.realfarmacy.com/these-10-corporations-control-almost-everything-you-buy/
              (click link to see the picture blown up bigger)
Related:  http://www.realfarmacy.com/19-brands-owned-by-giant-corporations/

Week of JUNE 9:   NUTRITION BITE 

          ORGANIC

You've been told it's eat organic if possible. What does that mean? And why? Organic is healthier right? Well, yes and no, depending on what you mean by healthier. If you look at vitamin levels, some organic foods may have more, same, or even less their non-organic counterparts.  So it may not necessarily be healthier in that sense. And come on, does organic candy or waffle cones equate to healthier? Like many commonly thrown around terms, the food industry has taken advantage of the word organic.

Organic in its purest sense means “carbon containing.” Organic farming was more of a philosophy of growing food that was more close-to-nature and soil and environment conscious. But now, when one uses the term organic in terms of food, he/she is most likely referring to “certified organic”. This means at least 4 things by definition: 1) It is non-GMO  2) There was no sewage/sludge in its production 3) The food was not treated with radiation.  4) It is free from most synthetic pesticides and fertilizers.   Yes, I said most, not all, since there may still be some residues blown in from neighboring farms.
Note that a food bearing the above seal may not actually be 100% organic, but will be at least 95% organic. What? Confusing? I agree. See the third resource below for how organic can be used on labels. 

RESOURCE:
  1)The documentary "In Organic We Trust" - the controversial story behind the term organic 

  2) http://www.ccof.org/organic - California Certification of Organic Farmers
  3) http://www.organic.org/articles/showarticle/article-201

Week of June 1: NUTRIENT of the month

VITAMIN D

 WHAT: Vitamin D - the "sunshine" vitamin.

 WHY: Every cell has a receptor for Vitamin D3. What this means: Deficiencies are linked to mood disorders, lower musculoskeletal strength, low bone density. It is needed to enhance absorption of Calcium. It important for supporting hormone function. Those that are deficient tend to get worn down and get sick more often.

HOW: 
  how much: RDA says 600-800 IU, but really amount you need depends on your blood levels. Your 25[OH) Vit D levels should be at minimum of 30 ng/ml, ideally above 50 ng/ml. I've seen people need to take 5000 IU daily to get their levels to this range.

how to get:  Unfortunately, there are not foods that have a spectacular amount.
       FOOD:  Certain fish:  -- Cod liver oil:  (~1300 IU per Tbsp)
                                         -- Salmon (500 IU per 3 oz serving)
                       Dairy:         --Milk (~120 IU per 8 oz
                       Others:    Oysters (~270 IU per 6 oysters)   Eggs (~30 IU per                                                                                    egg) Mushrooms ( ~20 per 1/2 cup)
      SUNLIGHT: 
   You could also get 15 minutes of sunlight daily, with your arms and legs exposed, without sunblock. Things that make it harder to get Vit D through sunlight:
         1) Solar angle: depending where you live in the world, the angle the sunlight hits may be at a lower angle, so you may not get enough
       2) Skin tone: The darker your skin is, the harder you have time getting it from the sun
       3) Season: During winter time, it is hard to get due to bundling up and sun angle (hence the "winter
                         blues" or SAD [seasonal affective disorder])
       4) Genetics: many people have a gene that makes it much more difficult to use the Vitamin D from sun
       5) Obesity:  Having extra fat makes it harder to use the Vitamin D from both sun AND food

      SUPPLEMENTS:
     Many would benefit from a supplement. Most over-the-counter vitamin Ds are Vitamin D3. It is better absorbed than Vitamin D2 (prescription only). Some suggest taking it with Vitamin K, which helps prevent calcification of your arteries. One such product with Vitamin K is shown above in the picture (I have no financial ties with them). Again, how much you need depend on all the factors already mentioned.

Week of JUNE 1:   PRODUCT REVIEW
Trader Joe's Organic Banana Chips

Taste: I don't like even like bananas, but I love these. Crispy, sweet, addicting. The coconut oil complements the banana chips well. Would definitely buy again.

    GRADE:  9.1/10


Price:   
$2.99 at local Trader Joe's. Very reasonable for a pound of  dried fruit, organic no less.

            GRADE:  9.8/10,


      Nutrition:   
Good: Only 3 ingredients, all familiar and pronounceable.
               Organic everything? Excellent. Bananas are high in
                      potassium, which people know prevents muscle
                      cramps.
        Okay: Yes, high on saturated fat due to the coconut oil, but
                  saturated fat from coconuts have never been shown to
                   be atherogenic (causing plaque build-up).  Sugar
                  content not unreasonable considering it's dried fruit.
        Bad: It's low in fiber, has no protein to promote satiety.
                Bananas are a higher glycemic index fruit, so watch out
                if you have blood sugar issues. Did they really have to                   add  evaporated cane juice (one fancy name for sugar)                 as if bananas weren't sweet enough?
      GRADE:  7.8/10                        

Welcome to Chien-Kung Health Digest

Chien-Kung is a combination of my first and last names, and sounds remarkably similar to jiànkāng (健康) which means healthy in Chinese. My hope for this blog is that you you get nutrition advice in easy-to-digest portions, and that it would be fruitful and edifying to your body. I will aim to post eye-opening info on health, mostly related to nutrition, reviews on food products, and occasional recipes.  Here's wishing that you become more Chien-Kung (健康) as a result !